Huberman 谈专注与能量：极致表现靠的是更少的协议、更准的窗口和一把锁箱

信源说明：本文基于 a16z 频道播客视频《Andrew Huberman on Focus, Energy, and Performing at Your Best》（YouTube 视频 ID：Ezi-nwe6LlY，2026-11-03 发布，时长 2888 秒约 48 分钟）的英文自动转写整理。转写共 25 个时间段，覆盖 0s→2888s，末段 [2880s - 2888s] 为片尾空段。嘉宾 Andrew Huberman 身份经转写自述与公开资料（hubermanlab.com/about）双重核实：斯坦福医学院神经生物学（兼眼科）终身教授，2021 年 1 月创办 Huberman Lab 播客——与转写中主持人所述「你的播客 2021 年 1 月上线」一致。主持人身份未在转写中出现姓名，从自述「我们公司的创始人 Marc Andreessen」「很多创始人听我们的播客」及「我丈夫」推断为 a16z 员工（疑为女性），文中以「主持人」泛称。归属口径：文中观点均标注为「Huberman 认为」「主持人补充/自述」「节目引用」或「从这些信息可以推断」。免责：本文为播客内容记录，全部健康、补剂、训练相关表述均为嘉宾个人观点与实践，不构成本文或写作者的医疗、营养建议。转写疑错处理：人名/品牌名按上下文与公开资料校正，见文末校正表；无法确认者保留原文并以「转写疑似」标注。

先说结论

这期访谈的形式很直接：主持人要求 Huberman 逐项复盘「昨天一天」——几点醒、吃什么、练什么、吃什么补剂、哪条建议自己没做到。48 分钟下来，真正的信息不是又一套待办清单，而是一个反复出现的减法逻辑：每周只要三次力量训练、每动作只做两个正式组、一次约六分钟的间歇；一天只有两个真正高质量的认知窗口；健康建议收敛为三件事。最能说明问题的一幕是：这位教数百万人行为自律的神经科学家，承认自己戒不掉社交媒体，解决办法是把 X 和 Instagram 装在单独一台手机里、锁进他口中的「超级监狱保险箱」，每天只放风一小时。在他这里，表现优化的终点不是更强的意志力，而是更少的协议、更准的窗口和更彻底的环境设计。对创业者的核心建议也只有一条主线：像管理运动员一样管理自己的日程，找出每天认知窗口、死守它，并每周做一次「非破坏性重置」。

一份可以逐条复述的时间表：从五分钟冥想到日落散步

Huberman 的自述从醒来的混沌开始：和所有人一样起床时头脑散乱，卧室里不放手机（唯一的例外是他喜爱的 Eight Sleep 智能床垫）。起床如厕后的第一件事是设五分钟的呼吸冥想。他强调这是被广泛误解的练习——和威斯康星大学做脑成像的研究者交流后，他认为冥想的真实收益不在于让心安静，而在于观察心有多乱，并体会那个「观察者」与「心猿」是两套东西；他把这称作「心智的乳酸」（the lactate of the mind，他注明这短语不是他发明的）：正如举铁最后几次的烧灼才是适应的触发，体验心智的混乱而不对其动作，才是专注与觉察的训练。

随后是他「宗教般坚持」的晨间光照：起床后尽快让眼睛见到自然光，阴天也有效；若醒得远早于日出，就用 10000 勒克斯的人造灯顶替，边煮咖啡边照。如果当天要训练，他会立刻喝马黛茶摄入咖啡因，并不刻意等待——这是他自认「一直想说清却总没说清」的一条。训练框架他沿用 35 年：每周三天力量、两到三天有氧。有氧的推荐形式是能安全接近极限的项目——划船机、Airdyne 风阻单车或跑步，热身一分钟后做 20 秒全力、10 秒休息、重复八轮，一次有氧约六分钟就结束，「这是 VO2 max 级别的刺激」。

力量训练按周排列：第一天练腿，约一小时，是全周最苦的一课；「如果这辈子每周只能练一次，就练腿」，理由是最大肌群带来的激素与代谢全身效应。腿日后整天休息，配合桑拿-冷交替恢复。第二次练躯干的推拉，他特别点名练颈：男性肩膀变宽却不练颈，不仅比例失调，还会牵出肩袖问题。第三次练手臂、小腿、腹部等小部位。每个动作的流程被压缩到极致：一组 10-12 次的轻组热身，一组「能做 10 次只做 3 次」的中等组给神经系统做准备，然后只有两个正式组——完美动作形式下做到瞬间力竭，组间休息 3-4 分钟——每次训练记录重量或次数，下次必加。他引一位 D1 校队足球运动员的反馈：容量只有从前的三分之一，效果反而更好。

下午的部分从一段坦诚开始：主持人打趣「你不是那个睡眠专家吗」，他承认自己通常睡不够，所以下午做 10-30 分钟的非睡眠深度休息（NSDR/yoga nidra）。他借 Marc Andreessen 在 X 上的调侃「这就是午睡」做了澄清：NSDR 不是午睡、不产生睡眠惰性，还能训练半夜醒来后重新入睡；且引「新兴证据」称这些状态下部分脑区可能经历深睡、甚至释放生长激素——他同时也如实标注这仍是 emerging 级别的研究。傍晚他坚持日落前散步或目送日落，这是 90 年代中期他在斯坦福睡眠实验室暑期打工时学到的：当时整个实验室的工作人员每天傍晚都从地下室出来看日落，而感知环境光的视网膜神经元要到 2000 年代初才被发现。他想借此说明：有些实践先于机制成立，不必等全部机制搞清才开始做。下午两点是他的咖啡因截止线，过点就影响入睡。晚餐随训练日浮动：练了就像第二顿午餐，没练就少吃且少蛋白；最后一口食物约在 19:30-20:00，约 23:00 上床，睡前一小时调暗灯光、收起手机（他发现自己容易被深夜短信对话拖住），戴与 Roka 合作设计的红色镜片眼镜，最近多以读书收尾。

「是我没做的事」：低容量训练与个体化饮食

50 岁从未受过大伤，Huberman 把功劳归于「我没做的事」：从不因为被激将就跳进别人的训练计划，也只选体感对自己正确的运动——骑行不适合他，跑步和 Airdyne 适合。这句自评其实是他全部方法论的注脚：多数人败在堆量，他赢在删量。

饮食上他同样反对一刀切。他信纤维，但强调很多人对特定高纤维食物胃肠不适——西兰花他自己就消化不了，洋葱这类食物会产生组胺。他的方法论是排除法：短期内只吃单一成分的食物，逐项观察吃前吃后的感受；常年吃三明治、炖菜、披萨的人永远搞不清哪个变量在作怪。他破除了一个流传甚广的迷思：吃完奶制品犯困归因于色氨酸是 nonsense——奶类或火鸡里的色氨酸含量根本不够。他也反对走向另一个极端：「如果一段时间吃得太干净，我反而更不强壮、更不快乐、进步更少」——所以偶尔用几片意大利辣香肠披萨「给营养冲个尖峰」在他看来是好事。他的放纵清单很具体：上等肋眼、可颂（「脂肪加淀粉的组合才是我的命门」）、纽约街边店的披萨片——西海岸只有东湾的 Arinell’s 能过他「够东岸」的门槛。他强调这不是对「感觉良好」成瘾，而是那些垃圾食品真的会让他难受——但适度放纵本身有性能意义。

从 AG1 到酶片：一份带披露的补剂清单

补剂部分他先做免责声明：「不是推广」，多数从 2012 年就开始吃。清单包括：AG1 每日两次作营养兜底（他披露这是播客赞助商，但自己使用远早于赞助关系）；处方 omega-3 药物 Lovaza（他看重重金属已提取、有仿制药故便宜，以此保证每日超过 1 克 EPA）；维生素 D3 每日 3000-5000 IU；基于血检服用 400 毫克通卡塔利（Tongkat Ali，他声明与销售公司无财务关系，服 Solaray 版因为最便宜），其作用是帮助性激素结合球蛋白与睾酮解离、略升游离睾酮，男女皆可；晨服 50 毫克 P5P（维生素 B6 衍生物）以略降催乳素，配合他「晨间放大皮质醇与儿茶酚胺环境」的思路。

他讲得最细的是 N-乙酰半胱氨酸（NAC）：600 毫克/日作谷胱甘肽前体；他引用一项把受试者暴露于流感患者的研究——安慰剂组约七成多中招、服药组降到约两成多，并主动加了限定语：「这些数字你们要去核对」。他自己的用法是条件性加量：平时一次，旅行、接触病人或感觉要生病时加到一日三次；这个技巧来自一位在疫情中工作的急诊医生。午餐配复合维生素与两粒消化酶，后者是他「花不到一分钱一天」的性价比之选：吃组胺类食物前的消化酶「彻底改变了我与食物的关系」，建议先试酶再去做昂贵的过敏检测——他如实标注这是斯坦福同事的建议、并非临床研究结论。另有脱水肝粉（他不愿吃肝，但提醒血红素铁的负荷风险）。晚间是一种他参与配方的助眠合剂（转写记为「AGZ」，品牌名存疑），含镁、茶氨酸、酸樱桃提取物等——「我的睡眠堪称壮观」，同时这也是利益相关项。他划出一条时间边界：上述一切是约 20-45 岁的基础方案，45 岁后他开始实验肽类与激素相关物质，那是另一场对话；硅谷圈内流行的专注类工具（兴奋剂与非兴奋剂路线）他研究过也实验过，本集未展开。

教百万人的导师，把手机锁进「超级监狱保险箱」

访谈里最坦诚的一段，是主持人问「你推荐给别人、自己却做不到的事是什么」。Huberman 的答案是社交媒体：他把 X 和 Instagram 移到单独一台手机，再把那台手机锁进保险箱，「超级监狱级别的，你根本没法把它弄出来」，每天定时放风一小时。他承认这带点羞耻——「我应该能控制自己的行为」——但算法实在太好、太好玩，而且他在平台上相当活跃，看到别人议论自己、判断对方是否出于善意，都会吸走大量时间。

紧接着他给出科学依据：有研究比较了手机在不同位置时的专注表现——手机在房间外或完全不可及时，认知资源会被释放；手机哪怕关机放在椅子底下的包里，人也能专注，但需要调用额外的认知资源去维持。他的结论是环境设计优于意志力。这与开场酒精话题互为印证：Marc Andreessen 因他戒酒，靠的不是每日计算饮量，而是「偶尔零比偶尔一些更容易坚持」的全或无结构——Huberman 补充他的数据立场：零优于任何量，成人非酗酒者每周两杯大概是上限。主持人还贡献了一段自己的经历：被验光师推销了防蓝光隐形眼镜，「我丈夫说戴了让我眼睛看起来怪怪的」。Huberman 顺势讲了蓝光的个体差异：敏感者皮质醇飙升、睡眠被扰，闭着眼 100 勒克斯也受影响，而这份敏感与眼睛颜色深浅无关，机制目前不明——「白天你反而需要短波长光来生成维生素 D，UV 不是一无是处；太阳角度低时紫外线指数极低，晨昏看太阳不伤眼，这是瑞利散射在过滤短波长」。

给创始人的三条：两个作战窗口、每日向内、每周重置

主持人问「给创始人的三条循证习惯」，Huberman 的第一条是知己：找到自己的高认知容量窗口。他自己的数据是 9:30-12:30 与 16:30-19:00 两个窗口，其余时间各有低谷；他 6-7 点醒（21 点睡则 5 点醒，22-23 点睡则 7 点醒），90% 的夜里会中途醒一次上厕所再睡回笼觉，晨间睡眠惰性很重。他反复强调这「高度个体化」，并给出一个训练时机的自测：9 点前运动让他全天更清醒，11 点（他精力的自然峰值）运动则让下午三点崩溃。由此推出一条朴素的排序原则：「创始人不是靠锻炼拿薪水的」——健康协议必须反哺事业，否则只是又一种消耗。

窗口要像搏斗回合（work bouts）一样死守。他以 Rick Rubin 对照：Rick 清晨缓慢入昼、下午进入最锐利的创作块、晚间收坡；他自己则是每天两个回合。真正的危险在于窗口内的注意力被无价值的事捕获：那三四个小时的产出，「指数级地」高于事后补做，失守同时还挤掉个人生活——所以除家人与同事的紧急通道外，窗口内不接任何输入。「我不认识谁能每天全神贯注八九个小时而第二天不废掉。」若在两个窗口外，还有低成本的提神替代：晨练后下午咖啡因需求自然下降，而很多人只是水喝够了、电解质补了，警觉度就会上升。

第二条是每天一次向内：哪怕几分钟，也要脱离「刺激-响应」模式，检查自己的能量分配是否正确。他引数据说，你在网上看到的东西会在神经系统里留长尾——「两小时后的想法，是被前几小时的所见播种的」；有人像方波一样善于隔离，他则是那种一场有意思的对话会萦绕许久、影响下一件事的人。他由此点出一个领域空白：「我们没有正式的任务切换协议」——这对创始人和员工都极其重要，值得更多研究。他透露正和 Rick Rubin 做一些「非冥想、非 NSDR」的心智工具：2026 年了，人们坐下来工作还只能靠默念「我现在要专注了」，应该有直接调控神经活动、更快更深进入对应回路的手段。他展望个性化 AI 教练——耳机里用你自己的声音、知道你的强弱项、帮你装上「眼罩」组织专注或彻底减压；主持人则提到自己被推销过用脑波治 ADHD 的头带。Huberman 对神经科技的路线图判断很明确：最先被攻克的是睡眠转换（入睡、唤醒、清醒状态定义清晰），他实测过一台通过控制眼动诱导睡眠的面罩——六分钟入睡，还能在浅睡时用光照唤醒你；至于「专注」这种任务态，科学上还没弄清目标模式：专注要的是「警觉但不过度警觉」的倒 U 甜点，过度警觉和昏沉都导致分心。

第三条是周期化恢复。他父亲是在施乐 PARC 工作多年的科学家，很早告诉他：这是耐力赛，要做长跑跑者。而他「此生收到过的最佳建议」来自 UC Berkeley/UCSF 的神经学家 Bob Knight，在他研究生入学时说的：找出你每天能持续完成的真实工作量的上限，再每周找一种非破坏性的重置方式。Knight 的重置是钓鱼，他的是走进自然、与人一起徒步。他按每天固定小时数、每周五天执行了 25 年，周中偶有低谷也接受。「那些靠大量兴奋剂 blitz、blitz、blitz 的人，正是后来崩溃消失的那批人。」结论要自建容量：是的，你要极度努力、极度专注——但你还得弄清楚自己能这样撑多久。

机制 → 二阶影响 → 读者启发

链条一：光照锚定昼夜节律 → 一刀切建议失效 → 光信号先行。 机制（Huberman 所述）：晨间强光校准生物钟，日落光帮助节律「收尾」，短波长光的敏感度个体差异巨大且机制未知，晨昏紫外线因瑞利散射天然偏低。二阶影响：光照是零成本、零副作用上限高的杠杆行为，但个体差异意味着任何照明建议都必须自测；他也以此提醒，实践可以先于机制（90 年代睡眠实验室先看日落，ipRGC 细胞 2000 年代才被发现）。读者启发：在买任何补剂之前，先固定「起床见光」与「傍晚见日落」两个免费锚点；夜间照明问题按自身敏感度个体化处理，而不是照搬「防蓝光」潮流。（以上均为嘉宾观点。）

链条二：低容量高强度的最低有效剂量 → 健康协议反哺主业 → 记录与渐进。 机制（Huberman 所述）：神经系统只需极少接近力竭的正式组即可触发适应，两组力竭+3-4 分钟长间歇+每次加重，比高容量训练恢复更快、神经负担更小；一次 20 秒×8 的间歇即达 VO2 max 级刺激。二阶影响：训练占用的时间被压到每周几小时，「创始人不为锻炼拿薪水」——健康投入必须转化为工作能量而非与其争资源；训练时机选错（在他的峰值期 11 点练）反而拖垮下午。读者启发：把「最小有效剂量+记录渐进」作为默认策略——多数人缺的不是训练量，而是可持续性和每次的记录；并观察自己「几点运动让全天更清醒」，把它当作排程变量而非道德任务。

链条三：注意力是稀缺认知资源 → 环境设计优于意志力 → 物理隔离与窗口保护。 机制（节目引用研究）：手机在视野外或不可及时释放认知资源，在包里关机也能专注但要额外耗资源；算法的娱乐性与社交判断（判断善意）持续抽税；输入有「长尾」，两小时后的思维被之前的输入播种。二阶影响：认知窗口内被捕获的注意力损失是指数级的，还会外溢挤占个人生活；连行为科学布道者本人都需要保险箱，说明个体自律在这个环境里不是可靠变量。读者启发：用物理隔离（手机进另一个房间/锁箱）替代「少刷点」的自我承诺；识别并死守自己每天的两三个小时级窗口，像会议一样写进日历，只留家庭紧急通道；每天留一段无输入时间做任务切换的缓冲。

链条四：睡眠转换是消费神经科技的第一落点 → 硬件+AI 校准的创业窗口 → 观察指标。 机制（Huberman 判断）：入睡/唤醒/警觉的状态定义清晰，可通过控制眼动+耳后微电流刺激（迷走神经与前往内耳的前庭神经分支位置浅表）工程化实现；他实测面罩六分钟入睡；而「专注」等任务态的目标脑模式尚不清晰（倒 U 律）。二阶影响：他在节目里公开点名「希望 a16z 来做」这类产品，且自证无相关公司利益；个性化 AI 教练（自声、知己知彼、组织专注/减压）是他与 Rick Rubin 正在探索的相邻方向。读者启发：若关注该赛道，观察「睡眠入口设备+AI 个体化校准」的落地节奏，以及任务态神经调控的基础科学何时成熟——两者的时间表可能相差很远（此链条为嘉宾判断+写作者推断，标注为推断级）。

转写校正表

对英文自动转写的专名与数字做上下文校正；已确认项在附录原文中机械替换，存疑项保留原文并在此说明。共 17 项（12 项已确认、5 项存疑）。

账本统计行：事实账本共 58 条（高优先级 38 条），高优先级正文落点 38/38，未采用 0 条（低优先级饮食细节已并入叙事段）。账本存于 C:\PodcastPipeline\work\Ezi-nwe6LlY_ledger.md。

转写原文（修正版）

以下为完整英文转写（自动生成，已按上表 12 项已确认校正机械替换；5 项存疑保留原文）。时间戳为 [起始秒 - 结束秒]。末段 [2880s - 2888s] 为片尾空段。

[0s - 120s]

If you take yourself and your work really seriously, you need to organize your day that way. If you had to recommend three things to people to live a healthier life, what would those be? Do the weight training protocol I talked about earlier. It will completely change your life. Figure out some way to make the sleep you can get the highest quality sleep. Did you take any supplements or medications yesterday? Loads. What’s something you recommend to others, but are not that good at following yourself? I think the social media thing might be the biggest one. I recently moved X and Instagram to a separate phone, and then I keep that phone in a lock box. You can’t actually code out of it. We have a lot of founders who listen to our podcast. If you had to narrow it down to three pieces of evidence-based habits for cognitive performance, what would those things be? Um, Dr. Huberman, welcome to the A16Z Show. Thank you. Delighted to be here. Your podcast launched in January of 21 and has changed the way millions of people live their lives. This morning, I got my sun. I delayed my caffeine a little bit, probably not as much as you would like. And you famously got our firm’s founder, Marc Andreessen, to stop drinking alcohol. I’m not there yet, but I’m wondering if, looking back, you remember a moment where you were like, “Holy cow! People aren’t just listening to me; they’re like changing their daily habits because of what I say.” Well, it’s been a wild ride. I didn’t anticipate any of it, but I’m delighted that people are doing things for their health. And I don’t know whether or not to accept by saying thank you or apologize that Mark stopped drinking. I know he enjoyed the occasional drink. He’s grumpy about it. Yeah. Well, I want to be very clear. The data say zero is better than any. Two per week is probably the upper limit for an adult non-alcoholic, and I don’t think Mark is an alcoholic. He could, in theory, have two drinks, but when I suggested.

[120s - 240s]

That he goes no, you know he kind of did what many people do, which is sometimes none is easier to stick to than than some. And I do think that alcohol can be enjoyed, and if one wants to do that, just to think about doing some of the other things that can be beneficial. But to directly answer your question, I didn’t anticipate any of it. As I said, I’m delighted people are taking measures for their health, and at some point I realized, like, whoa, people are starting to do things, and I couldn’t tell whether or not it was because of the science that we were presenting or because the protocols I know work extremely well. The nice thing is I don’t take credit for the actual protocols because in most cases, with rare exception, like some things related to stress mitigation, in most cases, you know, the protocols come from other people’s science. So, in looking at the fields of science and health education, most people who’ve been out there have been talking about their own science. So, doing it this way affords me a certain amount of freedom. I have to be careful too because I’m talking about other people’s science often. But I love to learn and I love to teach. So for me, I nothing makes me happier than reading papers and sharing what I think is interesting information and trying things out and seeing what works. And the people that have been close to me will tell you that for my whole life, when I’ve learned something I thought was cool, I’m out there teaching about it, whether people want to listen or not. So they just kind of stuck a microphone in front of me, and here I am. Amazing. You’ve been very transparent about your daily protocols, like I mentioned, sun in your eyes, you know, delaying caffeine, but also rotating exercise by day, cold plunge and sauna, doing yoga nidra, taking a variety of supplements. But maybe you can just walk us through like yesterday. I’m curious. What did you eat? What exercise did you do? What supplements did you take? What of your advice?

[240s - 360s]

Did you follow and what did you not? A single day. So I wake up. I use the bathroom like everybody else. I do you get on your phone while you’re in bed? No. Okay. No phones. Phones out of the room while I sleep. If I didn’t love, love, love my eight sleep so much, I would figure out a way to have no Wi-Fi on in the house at all at night. Interesting. So I woke up. I’m groggy like everybody else. My mind starts going places that you know what it’s discombobulated on waking. I I don’t think I’ve ever woken up and just done a big yawn and been like life is so good. I wake up and I think okay I have this to do. I have that to do. So the first thing that I do is get up, use the restroom, and then I go do these days. I do a five minute meditation. I set my phone for five minutes, and I do a standard meditation of just breathing. This I think is an extremely important practice that I haven’t talked a lot about, if for no other reason than it gets you very aware of what the inputs to your brain are about to be, and it also makes you very aware of how chaotic it can be in our minds. And after talking to a number of people who work on the science of meditation, in particular folks out at University of Wisconsin who’ve done a bunch of the brain imaging, it’s very clear that the real benefits of meditation come from not quieting the mind, but from being able to just observe how chaotic it is and see that as something slightly separate from the quote unquote observer. And we have circuits that we think underlie the observer versus all the the monkey mind stuff as they call it. But I always thought that meditation was about achieving a really peaceful state. Turns out it’s about observing the chaos. And so the best way I can describe this practice in terms of its utility is just as with exercise, if you get a burn in your legs or the final repetitions of lifting weights, that’s what triggers the adaptation. With meditation, in terms of consciousness and and focus and awareness, I think the lactate of the mind, as it was described.

[360s - 480s]

To me, not so. I didn’t come up with that phrase. The lactate of the mind is to be able to experience that chaos, observe it, and not do anything with it. That’s what allows you to move into your day with, I think, more awareness of what is a meaningful thought or reaction and what isn’t. Okay, so I do that five minutes. These days, I find the buzzer goes off without me. When is this over? When is this over? And then I get sunlight in my eyes. I’m absolutely religious about that. Sometimes I go up on my roof. Sometimes I go for a walk. Were you home yesterday? I was. Okay. Yeah, and I take some water with me usually. Drink some water. Get some sunlight in my eyes. Today I woke up in a hotel. I was facing east in the morning, so it was great. Got to actually see the sunrise, but cloudy day, overcast day. I’m getting sunlight in my eyes first thing. If I wake up long before the sun is out, I have a 10,000 lux artificial light, and I’ll get in front of that thing just as I make coffee in the morning or do my thing. I then, if I’m going to exercise, I drink caffeine right away. I think this is something that I’ve tried to be clear about, but hasn’t always been clear. If I’m going to exercise, I need caffeine, so I’m not waiting even 30 minutes. I’m going to drink caffeine. So I drink yerba mate, which is my preferred source of caffeine, for a long time now, and then I exercise. And my exercise routine is very simple, and I might just share it because I’ve found that it’s been very beneficial, not just for me, but for women I’ve trained with, men, people of all ages. I’ve followed it for 35 years, and I think it’s the most time-efficient and effective exercise program, and it’s really straightforward. Three days a week lifting weights, two to three days a week doing some sort of “quote unquote” cardio. The cardio, I’ll just explain first. Something where you get your heart rate way, way up safely. So, could be the rower, could be the Airdyne, the one with you know push pull with the arms while you’re pedaling. Could be running. Pick.

[480s - 600s]

Something that you can go close to max effort without hurting yourself. This is a really big deal, especially now that I’m 50. It’s like I I feel quite proud of the fact that I’ve never had a major injury, and I feel great at 50. Mostly because of what I didn’t do. A lot of people are talking about all the things they did do. It’s all the things I didn’t do. I never hopped on someone else’s workout just because I was challenged. That’s how you hurt yourself. And um, and I picked things that felt right to me. Cycling doesn’t feel good to me. Running and the Airdyne do. So warm up for a minute, pedal easy in my case. Then go 20 seconds all out effort, 10 seconds rest. Repeat that eight times. You’re done. That’s one cardio workout. You’re getting max heart rate, close to max heart rate. This is VO2 max type stuff, and you’re it’s so fast. Okay. So yesterday was Sunday. What is Sunday? So day one, this could fall on a Sunday or a Monday for someone. Doesn’t matter. But the first day of the week, I train my legs with resistance training. Takes about an hour. That’s the hardest work of the week. And if I were to only do one workout per week for the rest of my life, it would be that. Okay. For lots of reasons, largest musculature, systemic effects on hormones and metabolism, et cetera, et cetera. After leg day, I typically take the day completely off. I’ll try to do some sauna cold alternation on those days for recovery. We can talk details there. Then, depending on how well I’ve recovered, it might be just one day off. It might be two days off. Then I do some sort of push pull thing for the torso. So some chest presses, some shoulder presses, a pull up or pull pull down type thing. If someone can’t do pull ups or pull downs, and some sort of row, maybe some stuff for the neck. If somebody has bad posture or they’re finding this, oftentimes men will will their shoulders will still start getting wider, and they’re not training their neck. First of all, it looks kind of disproportionate, but then they’ll start getting rotator cuff stuff. Training the neck is very help is very important for stability of the entire you know shoulder girdle. So.

[600s - 720s]

And then I’ll take a day off, and then I’ll do some arms, calves, abs type—you know—smaller body parts. So those are three separate weight training days. All of them follow the same approach, and and this is where I think people go badly wrong. But the data and what you’re hearing online is starting to finally catch up. You could warm up for a couple minutes on the bike or some jumping jacks if you wanted, but I recommend doing one light set, so 10 or 12 repetitions, very light, just to get blood flowing for the first movement. Then the second exercise or the second set, excuse me, is a moderate set, so a set that you probably could do 10 repetitions, you do three. You’re just preparing the nervous system for the heavier load. Then you do two work sets, spaced maybe three minutes, four minutes rest in between, which is long, but those work sets are all out work sets in perfect form, taken to momentary muscular failure, two two two sets only. So this might be a leg extension for the quads, and then you would move to something else, some sort of movement you can do safely, a squat, a front squat, a leg press. I mean, there’s so many variations, right? Some compound movement, and then something the same thing for the hamstrings. The point here is that it’s light set, medium set, many fewer reps than you could do even with the medium set, then hard work for two sets. Write down what you did, and either increase weight or increase repetitions every single workout. And I do this for every single thing I just described, regardless of body part. It ends up being two exercises per body part, maybe three. So the total volume of work is very low. You leave these workouts, even leg day, feeling not completely rejuvenated, but you’re not crushed. Your recovery is very fast. Your nervous system isn’t as taxed, and you make progress at an an amazing rate. A woman that I suggested this to, who is who was a D1 athlete who soccer, you know, played soccer for years, came to me the other day. She’s like, I can’t believe this works so well. It’s a third of the volume I was doing before. You can just put more into these individual sets. So I could go on and on about this, but then somewhere in the week.

[720s - 840s]

I find a way to do the the six minute, what turns out to be about about six minutes of the you know the twenty seconds all out ten second rest, and I find another day to do some sort of long hike. It used to be a jog. Nowadays, I like to you know throw on a weight vest or a or just a backpack and hike, where my heart rates up and I’m I’m breathing a bit. And if I’m really ambitious and I’m getting enough sleep every night, I might do also a twenty to thirty minute run in the middle of the week. But those three weight workouts will get most people what they want in terms of body recomposition, strength, and not just offsetting muscle loss and strength with age, but feeling much better, posturally, mobility wise. And of course, you can always stretch, but you can do that while you watch TV in the evening or something. So that’s the kind of framework of that. I’ve been doing that for thirty five years. Everyone I’ve given it to is positively shocked by the brevity, the the results, most importantly, and the fact that you know it’s fun when you when you are looking forward to you know just a really forty five to sixty minutes of hard work. It’s it’s fun. It actually starts to become a pleasure to do. Okay, yesterday was leg day. Yeah, what happened after legs? All right. After legs, I ingested some starches and fruit. Okay. After you weight train, if you train hard the way I described, you need to replenish glycogen. People say, “Well, you didn’t you didn’t deplete all your glycogen.” Ingesting some starches after you train is what starch did you have? I had a I I trained really hard, so I had and I love to eat, so I had banana, blueberry. I had a couple scoops of whey protein. I had some oatmeal, and I had some sourdough toast with butter and salt on it because if something has butter on it, you got to salt it too, is my opinion. And then a few hours later, maybe three hours later, I had a sort of standard meal, which would be my normal lunch, which would be some piece of meat, either beef.

[840s - 960s]

Chicken. I’m not a big fan of fish unless it’s you know like an ahi tuna, and that’s kind of hard to come by most days. And some vegetable. I I’m a big believer in fiber, but I want to make a point that I think doesn’t get discussed enough, which is that many people get gastric distress from certain fibrous foods. It’s very important, I think, that people find foods that are good for them, but that they feel good eating and after they eat. So, for instance, you’re not going to see me eating broccoli. It makes me feel kind of not well. It doesn’t digest well, no matter how much I chew it. This and that. So, I I’m not alone in this. I’m there’s some foods like onions that generate histamines, and so some people just don’t feel good after eating certain foods. You have to experiment and see what works for you. And the only way to do that really is for a short while to start experimenting with single ingredient foods, right? Just having some broccoli. You can put some olive oil or butter on it, right? Just seeing what works. If people are constantly eating sandwiches and stews and pizzas and souffles and lasagnas, you don’t know what what works for you and what doesn’t. So, a lot of developing really healthy eating habits with with foods that you love and having a lot of choices is to figure out what you can eat and feel really good eating after you eat as well. Okay, so what protein did you have for lunch? I had beef. Beef. Okay. I had some just some grilled steak. I had in my case sliced cucumbers and tomatoes, and I had some rice as well. Any dessert? Well, and I I’m a big fan of olive oil, so I had some olive oil. No, I I don’t tend to like sweets that much. If I have sweets, it’s generally 100% chocolate, which is really boring and kind of nerdy. But you you develop a taste for it. I sort of lost my appetite for sweets. I have not lost my appetite for fats. So to me, a treat is like a chunk of really, really good Parmesan cheese. What’s the most indulgent thing you’ve had recently?

[960s - 1080s]

Gosh, it’s it’s going to sound so healthy, but I had an amazing ribeye the other day. I’m not as because I don’t like sweets and I don’t drink alcohol. Indulgent for me would be like pizza. Pizza, I love. Pizza, I love, but I’m very particular about pizza. So on the East Coast, you know, in New York, I’ll get a slice at just any kind of walk-in place or two. On the West Coast, Arinell’s pizza in the East Bay is pretty much the only thing that meets my threshold for East Coast enough like pizza. So yeah, I do that. I if I were going to have ice cream, it would be chocolate chip ice cream, and I’m trying to think if I have any kind of indulgences. I should be very clear; it’s not because I’m “quote unquote” addicted to feeling good. Those things make me feel bad. I I simply I do think there’s a compound effect of of doing things right in terms of exercise and sleep, etc. But I will say this: if I’ve ever eaten really clean for a while, I actually am less strong, less happy. I make less progress in general, and so every once in a while, like spiking my nutrition with a couple of slices of pepperoni pizza, seems just like a really good thing. Croissants—that’s the other thing. Anything buttery, but the combination of fat and starch is really what does it for me. I wasn’t going to trust you if you said you didn’t like a croissant. So croissants are amazing. So so that was after noon dinner sleep. Yeah, so if I’ve slept really well, I don’t take a nap or do any kind of yoga nidra. But typically, I don’t get enough sleep. I think people are shocked to hear they’re like, “Aren’t you the sleep guy?” It I like many humans struggle with getting to sleep early enough. Okay, so I do a 10 to 30 minute non-sleep deep rest yoga nidra in the afternoon. I I think it’s a wonderful thing to restore mental and physical vigor without generating sleep inertia. Actually, your very own Marc Andreessen, who likes to take a.

[1080s - 1200s]

Swipes at me online. It’s kind of funny. On X, people think that we’re enemies, but I recognize it as friendly, and I invite it. But I once said, you know, Yoga Nidra, where you lie still, you deeply relax your body, and you intentionally keep your mind awake. I said it’s not a nap. It doesn’t induce sleep inertia. It’s better than a nap. It teaches you to fall back asleep if you wake up in the middle of the night. And Mark, of course, wrote, “It’s a nap.” So it’s not a nap, Mark. But I appreciated the joke. It’s very different. And in fact, there’s some emerging evidence that during these non-sleep deep rest states, that pockets of the brain are experiencing deep sleep, and maybe even growth hormone release, which is pretty interesting. So I’m very interested in these so-called hypnagogic or kind of liminal states between sleep and awake. It’s also just kind of an interesting exploration of the mind. Usually, I come out of that having some clarity about what I want to do. Now, I should mention after after I train legs, I I read papers and I worked. I should even on a Sunday. And then in the later afternoon, I make it a point to get a walk before the sun goes down, or I, if I don’t have time and I’m on a phone call, just step outside and watch the sun go down if I can, or just look in the direction of the sun in the overcast sky. I actually learned this practice from the sleep lab at Stanford down the road from here when I worked there during a summer in college. This was before the discovery of the neurons in the eye that that register ambient light and signal to the brain circadian clock. So this is in the mid 90s. Those cells weren’t discovered until the early 2000s. And what’s interesting is all the staff of the of the sleep laboratory would go outside from the basement and would look at the sunset. And I was like, “Why are we doing this?” And they said, “Oh, this sets your circadian rhythm. It’s well known. Ideally, you do it in the morning as well.” And that’s when I started the practice. And so these are serious scientists with Howard Hughes investigators, members of the National Academy. Now we understand all.

[1200s - 1320s]

Mechanisms, but I point that out because I think a number of people think that you need all the mechanistic science worked out first. There are certain practices that are are so very clearly good for us where the mechanistic data come later. So I try and do that in the afternoon. Sometimes I’ll stand outside with a you know a cup of tea or something. I do stop drinking caffeine about two p.m. You know that’s about the latest. Otherwise, I do have trouble falling asleep. And then usually it’s a bit more work when I go inside. And then in the evening I eat some sort of dinner. And for dinner I have to say if it’s a day when I resistance train, generally I’m pretty hungry for dinner, and I’ll do something kind of like lunch, but not exactly the same. And if it’s a day when I didn’t exercise, it tends to be a kind of smaller meal, and usually not as much protein for that last meal. And so my last bite of food is somewhere around typically around seven thirty, eight o’clock. But I’m not nuts about that because I tend to go to sleep somewhere around eleven p.m. And the last hour before sleep, I’m just dimming the lights. I’m just kind of trying to transition my day down. I do put away the phone because I find it’s very easy to get into text conversations late at night. And I do like to be on the computer till fairly late. And I sometimes I’ll get some entertainment in of watching something, but these days I’m mostly just read. You do like the blue light glasses or anything? I do. I have the red lens glasses. We designed some of those with Roka. I think here’s an important thing, also born out of a conversation between Elon and Mark online, where I think oh no, it was Lex and Mark, and Elon jumped in. You know that Mark said I I stopped drinking because of Huberman, but but I’m not going to do any of that blue light shit. That’s that’s what he said. So that sounds like his words. There is huge variation in terms of people’s sensitivity to blue light at night, and I think a lot of people think the lights have to appear blue, but bright lights, white lights, yellow lights have short wavelength light. So that’s what we’re talking about. We’re talking about.

[1320s - 1440s]

Blue. Some people are very sensitive to it. It spikes their cortisol. It disrupts their sleep. Even as little as a hundred lux, which is very dim through closed eyelids. Other people are less sensitive to it. We don’t know how that works. It doesn’t seem to be related to how light or dark somebody’s eyes are. My eyes are just very sensitive to light, so that at night, if I get a lot of bright overhead light, I have trouble falling asleep, or I fall asleep and I wake up in the middle of the night. So if I dim the lights or I wear wind down glasses, I feel much better. So I think there is kind of a split. We don’t really know what the underlying reasons are, but in any case, I was upsold on blue light blocking contact lenses the last time I got my contacts prescribed, and my husband says it makes my eyes look freaky. But I was like, I’m not going back to so they blue light the ophthalmologist. Yeah, you need some short wavelength light during the day on your skin and in your eyes to generate vitamin D. For instance, I mean UV light is not across the board bad. I should mention that when the sun is low in the sky, the UV index is very low. I mean, one of the reasons that you can look at the rising sun or the setting sun and it doesn’t hurt your eyes is because there’s this phenomenon of atmospheric Rayleigh scattering, where the short wavelengths like UV are filtered out. When the sun is overhead, it’s extremely bright. Yeah, it’s painful to look at. That’s because you’re getting a lot more of the of the shorter wavelength light reaching your eyes. So if people are concerned about UV exposure, morning and evening or late afternoon light exposure is very low UV. Or you can just look at the UV index. It’s you know with a totally Google search or something. Did you take any supplements or medications yesterday? Loads. But quickly took them off. Sure. Right. So this is not a promotional. I want to be very clear. This is what I’ve done, and what I’ve actually been doing most of these things since 2012. People, so I do take AG1 twice a day. I do that in the morning, usually right before my first meal of the day, and in the evening. People say, okay, that that’s because they’re.

[1440s - 1560s]

They’re sponsor of the podcast. I use it just as I describe it as a cover nutritional basis. Where if I didn’t eat enough fruits and vegetables or something, I can cover any gaps. I like it, so I’ve been doing that for a very long time. Long before I knew what a podcast was, I take fish oil. I’m a big believer in high doses of of EPA omega threes. You know, there’s this whole debate about you know omega six to omega three ratios. These days, I find the most efficient way to get above a gram of EPA per day, and not just above a gram of fish oil, is to take Lovaza, which is a prescription omega three. It also all the heavy metals have been extracted, so you don’t have to worry about that. And there are generic versions of it, so it’s pretty inexpensive now. So, I I think people might want to take Lovaza. They might not, but I take Lovaza. I take some vitamin D. I take three to you know five thousand units of vitamin D three. Um, and my morning supplement ingestion includes. I actually, I actually believe in some of the herbal supplements. I just based on my blood work, I take 400 milligrams of something called Tongkat Ali, which is an Indonesian. Ideal, there are a couple different versions. But I take Tongkat Ali, which it’s known to help the unbinding of something called sex hormone binding globulin from testosterone, so it frees up testosterone a bit. Men and women can take this. I don’t have any financial relationship to the companies that sell it, so I take the Solaray version. It’s also the the least expensive, so and I do that. I take I take something called P5P, which is a vitamin B6 derivative. I take 50 milligrams of that. It’s a I take that to slightly reduce prolactin. I don’t have high prolactin, but I do that in the morning. You you know you sort of want to amplify the cortisol and so called catecholamines, so dopamine, norepinephrine,

[1560s - 1680s]

epinephrine, kind of milieu, and it can assist with that a bit. And let’s see, what else? Oh, I take N-acetylcysteine, six hundred milligrams a day. It’s a glutathione precursor. N-acetylcysteine. There’s a really nice study showing that N-acetylcysteine, six hundred to nine hundred milligrams taken three times per day, can reduce the likelihood that you will catch flu. And they did this study by exposing people to to other people with flu virus. I only take it if I feel like I’m getting sick. Great, it can make your nose run a little bit. It’s a mucolytic. It’s actually used in in other contexts and dosages for cystic fibrosis, which is the buildup of fluid in the lungs. So it’s a pretty powerful tool. I take it once per day, and if I’m feeling run down, or if I’m traveling, or if I’m around somebody who’s sick, I’ll take three times a day. It can also perhaps help shorten the course of a cold or flu. But I learned this trick from an ER doc who was working through the pandemic and needed to stay healthy. But the data in that paper, and I can provide you a link if you want, are pretty interesting. The the sort of transmission of of flu in this case was, I think it was, in the mid seventy percentage points is of people who took the placebo got the flu by being exposed to clearly flu virus, and I think that number reduced to the high twenties in the group that took N-acetylcysteine. You have to double check on those numbers. So pretty impressive. I figure safe increasing glutathione’s safe. So why not? No financial relationship to any company that sells it, but they’re all pretty much equivalent. And then with lunch, I take a a multivitamin. I take two digestive enzymes. I definitely think that can help if somebody gets itchy after food or thinks they have food allergies. Before you run off and do some expensive food allergy analysis or something like that, or treatment, I recommend. There’s a there’s a

[1680s - 1800s]

Enzyme that you can take before you eat any histaminergic foods completely transformed my relationship to food because I can eat pretty much anything now. Cool. This was a tool that was actually suggested to me by a colleague at Stanford, which doesn’t necessarily mean it’s a clinical study, but makes sense if you’re not making enough of the enzyme to process histaminergic foods, you can imagine you might get some uncomfortable symptoms. Yeah, I’m a very allergic person. I feel like I need to know that this is great. I mean, and it, I used to get sleepy after eating eating certain foods. I’m like, what is this? It was often dairy foods that would make me, and I thought, oh, it’s tryptophan. It turns out to be nonsense. There’s not enough tryptophan in dairy or turkey relative to other things. I see it’s kind of like itchy around my eyebrows and and people who are kind of prone to autoimmune conditions, like people who have like for me, if people have a little bit of psoriasis or something like that, oftentimes they’ll find that these foods are kind of irritating to them. So I do that. Also, what I’m describing here, it probably costs less than a penny a day for this enzyme, so it’s a trivial a trivial cost. Um, so let’s see, and then in that meal is when I take the the Lavazza multivitamin. I do take I do take a desiccated liver. People have to be careful about increasing iron load because it’s high in heme iron, but I don’t want to eat liver. I have no interest in eating liver. It doesn’t appeal to me, but I take it for some of the nutrients that are there. And then in the evening, again, not a promotional, but the sleep supplement that’s been far and away the best thing for me is just to take AGZ, which is a cocktail of things that I help them create. So it’s got magnesium three and eight. It um it’s got theanine. It’s got the tart cherry. It’s got the all the extracts and things combined. I take that and my sleep’s spectacular. It actually allowed me to stop carrying around you know a bunch of different pills. I also um I I’ve

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Experimented with peptides, and I have been open about my experimentation with some other things in kind of the hormone and peptide area. Maybe we separate that conversation because what I just described—I want to be very clear—is basically what I did between age, gosh, twenty, you know, plus or minus. I mean, age didn’t exist, and some things like that. But and forty-five. At forty-five, I started to experiment with a few other things, but that’s that. I have. I will say, if you want to have a conversation about some of the tools, especially here in Silicon Valley, that people are experimenting with for focus and some of the stimulant and non-stimulant approaches to focus, I spent a lot of time researching that, and I’ve spent some time experimenting with that too. What’s something you recommend to others, but are not that good at following yourself, or what do you do that you know is bad for you? I think the social media thing might be the biggest one. I recently moved X and Instagram to a separate phone, so that if people send me things, I can’t open it, and then I keep that phone in a lockbox so that I say, “Okay, for an hour, I’m going on there, " and then it goes back into. And this is a supermax prison lockbox. Yeah, you can’t. You can’t actually code out of it. That’s a little bit embarrassing for me because I can control my behavior, but I did find that time would pass. You’re human. You’re just like us. Well, the algorithms have gotten so good. Yeah. They’ve gotten so good, and it’s so entertaining, and it’s also a little different because I’m on there, so I’m interacting with it in a in a pretty active way. And I mean, it’s also just a weird experience, like to go online and see like people saying stuff about you, and and then you’re trying to like you know explain things and trying to figure out if they’re in good faith or not, and it can really suck a lot of time. Totally. So I think that I think that that’s probably the biggest one, and it’s the one that yeah carries like a little bit of shame, right? We should all.

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I’ll be able to control our behavior. So why should I need a lockbox for my phone? On the other hand, I feel like when it’s in the lockbox, and data support this, that if the phone is out of the room or completely inaccessible, there’s cognitive resources that become available to you that are not if it’s even in your bag, turned off under your chair. This was a study that was done. It’s people can focus just as well, but they need to use additional cognitive resources to to have that level of focus. This was looked at in a pretty clever way in the study. So I try and keep the phone in another room, and I find that having it in the lockbox is a whole other level of of inaccessibility that I think serves me. That totally checks out to me. Okay, you distill health research for a living, and it’s resulted in a lot of recommendations and protocols. If you had to say, if you had to recommend three things to people, ranked no more than three, to live a healthier life, what would those three things be? Great. Morning bright light, ideally from sunlight, so that would be in the first thirty to sixty minutes after waking. If you can’t get it from sunlight, get a ten thousand lux artificial light, then get some sunlight if and when you can. So that’s number one. The next would be do the weight training protocol I talked about earlier. It will completely change your life. If women are concerned about being too bulky, it’s not going to do that. It’s I mean, in terms of body recomposition, mood, brain health, you know, you’re not going to find a more potent stimulus. And then the last one would be to figure out some way to make the sleep you can get the highest quality sleep. You know, I sometimes get, you know, appropriately attacked for, hey, you know, I’ve got kids, I’ve got a busy job, you know, the neighbors are always making noise. What do I do? Find a to-bed time to shoot for most nights that allows you to get the most deep sleep. Don’t miss that window, and here I’m lumping in a fourth, but really learn to get to sleep.

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And fall back asleep. You know, I’m not going to say get perfect sleep because you’d have to organize your whole life around that. I’m going to say do long exhale breathing to slow your heart rate. Learn how to close your eyes, and this sounds so kooky, but it’s grounded in what we understand about the underlying circuitry. Moving your eyes back and forth and up and down and so forth when you’re having a hard time falling asleep because your mind is racing will greatly help you fall asleep, and it’s not mysterious why. It’s because in order to fall asleep, you need to forget about your body position, and this confuses the vestibular system. In fact, if I may, one of the technologies that I’m most excited about, and I’m hoping a16z will make this, but I don’t have a company related to this, are sleep masks that induce sleep by controlling eye movements in certain ways. Interesting. How cool would that be? And measure rapid eye movement sleep and slow wave sleep. I think that’s the next wave of technology that we all desperately need. But the three things are, as I said, the morning bright light. Yep. The resistance training. Still do cardio if you want, but the resistance training is the really sharp blade of of of health improvement. And find a way in your current circumstances each night to get the highest quality, whatever five hours, six hours, ideally it’s eight hours. But find know the the things that you can do in the context of the hotel room, the airplane that you happen to be on. Figure those things out, and then you’ll start to experience the flexibility that comes from not fearing that you didn’t get the perfect night’s sleep. Like I’m fine on six hours because I know how to regulate my energy during the day. If I just got six, and I would love to get eight, but I can’t tell you the last time I got eight solid hours without getting up once or twice. It just doesn’t happen. We have a lot of founders listen to our podcast. If you had to also kind of narrow it down to three pieces of evidence based habits for cognitive performance for founders.

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Or anyone, what would those things be? Yeah, first one is know when your windows of high cognitive capacity are. This is different for everybody. So for me, I can feel eleven a.m. come around. I gosh, I wish it was seven a.m. when this happened, and I get up pretty early. I should say I tend to get up between six and seven a.m. Sometimes, if I go to sleep at nine, I wake up at five. Okay, if I go to sleep at ten or eleven, I tend to wake up at seven. So it’s just, and I wake up in the middle of the night. Like I think most normal human beings, I use the restroom and get back into bed. Ninety percent of the nights in my life. Okay, so I know that in the morning I tend to have a lot of sleep inertia. I need to do these things. I’ll do the exercise, etc. But part of the reason I do that is I know if I exercise before nine a.m., I have a lot more energy and focus for the rest of the day. If I exercise at eleven a.m., which is kind of peak of my morning energy, at three in the afternoon, I’m exhausted. This is just me, but other people might be different. So some people find that that peak for work is lies at a certain time of the day. For me, there’s two times. It’s really between the hours of nine thirty a.m. and twelve thirty p.m. That window is crucial, so I have to be very careful that I’m not exercising in that window because I, like most founders, don’t get paid to exercise. This is very important. Like if you’re going to do things for your health, they have to support the other areas of your life in a way that feed back onto something where your company succeeds, and then you actually have the resources to maybe change your schedule someday. But otherwise, if people are trying to just pack all these protocols in, they’re just going to deplete themselves. So for me, it’s nine thirty to twelve thirty. That’s one key window. Then I tend to have a little bit of dip in focus and cognition, and then for me, somewhere in the late afternoon, right around four thirty-five p.m., I start to get another window that lasts until about seven p.m.

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Or so right before dinner, and I have to capture that. And I’ve learned that my mind is better at certain things in those two windows. Again, this is highly individual. For some people, it might be the middle of the night. So I think knowing yourself, and this might change across stages of life or life circumstances, but knowing yourself and really capturing those two and protecting those times as if they were the most important times of the day. So maybe only your family members and coworkers can access you with emergencies during that time or those times. For most people, it’s going to be about twice a day. You might say that’s not enough time. That’s three hours of focused work, and then maybe three hours again in the afternoon, or two or three. I don’t know many people that are completely focused for eight or nine hours a day without the next day being completely shot. I agree, especially if you use pharmacology, and we could talk about pharmacology. Caffeine, I sip on throughout the day, as I said, till the afternoon. If I exercise in the morning, I tend to not need as much caffeine in the afternoon. I just hydrate electrolytes. A lot of people will find that just hydrating better will increase their alertness. So that’s number one. Figure out when you can exercise so that it gives you more energy and protect those. I call them work bouts. I literally think of real work as a fight. My friend Rick Rubin likes to wake up rather, I wouldn’t say slowly, but move into the day with a lot of kind of peace and you know, and kind of calmness, and then his work block generally is in the afternoon. I know this because I’ve spent a lot of time with Rick, and that’s when his mind is sharpest, and then he tapers off in the evening. But he’s working extremely hard in those hours, and he knows when those fall. I’m a little different. Mine come in two bouts, but they are like bouts. You should think of them as a fight. And here’s the real, the real danger: if you’re in one of those windows and you allow your attention to be captured by something that’s not worthwhile towards your company build, you’re losing. You’re not just losing that three or four hours.

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Because the the productivity that comes in those three or four hours is exponentially greater than the productivity that comes from doing that work at some point later, or the catch up work. It also prevents you from having a healthy personal life. So you we you have to protect that time as if it were the most important thing, with the exception of family emergencies. Okay, so that’s number one. I think the other one is, you know, it used to be in the valley that I grew up down here that everyone said, you know, no successful founder, you know, is a non meditator or something. Are they all meditate? And I, the thing like, can that really be true? Like, are they all just meditators? I think that what that’s really about is that you need to be pretty good at being in the whole stimulus response mode of living life. Like you have tasks, you’re handling tasks, you’re organized. But I think I do think that once a day it’s very valuable, even if it’s for just a few minutes, to just get out of stimulus response and and going kind of inward and checking with yourself whether or not you’re allocating your energy properly. Some people are more prone to getting pulled into conversations and dramas and what they see. Sometimes people will see things online. It has a long tail in their nervous system, and there’s there data on this showing that your thoughts in two hours are sort of seeded by what you saw in previous hours. But some people have are more like square waves when they you know they compartmentalize better. Other people like myself, if I have a conversation earlier that’s of interest to me, it sort of lingers and it will impact the next thing that that I do. So I think these these moments where you just kind of check in and separate yourself from all the inputs allows you to to pivot more effectively. And so we don’t really have formal protocols for task switching, but this is extremely important for company founders and employees across the board. Right, you have to be able to to

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Cognitively task switch, and so we need more more data on how that’s done. But it certainly involves and returning to some state where there aren’t any inputs. I think this is very important. In fact, Rick and I have been kicking around some some tools that are not meditations. We’ve been trying to build some tools that are not meditations. They’re not yoga nidra, but that would allow you to kind of program your mind for what comes next. Like like if you think about it, it’s 2026. Why in the world are we sitting down to do work and just going? Okay, now I’m going to be focused, and now I’m going to be creative. Now I’m going to like. We should have ways to control neural activity that would allow us to access those circuits more quickly and more deeply. I’ve been pitched on a headband that reduces like ADHD and helps focus by sending waves through your brain. Yeah, I think it’s going to be in part by controlling activity, so it’ll be sort of general brain state oscillations and things like that. I think it will. I like the idea that it will be personalized. That you, I like the idea that you hear your own voice in your head, maybe through headphones, telling you that knows you knows where you’re weak and knows where you’re strong, and is and is your own AI built coach that’s telling you how to create some blinders around certain things and and organize your focus, or maybe to decompress from the day and just completely relax. With, I’m very excited about these technologies, but mostly in the domain of sleep and waking up, because right now we don’t have the ideal tools. Maybe this company does, but if you think about a sleep mask that can put you to sleep by virtue of controlling your eye movements, it’s very easy to do with a little bit of electrical stimulation behind the ear. Yes, I’ve heard about what’s that vagus nerve or something? Well, you have branches of the vagus around the around the ear. There’s some other vestibular vestibular nerves that because they innervate the inner ear that that

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Run superficially enough that that you can do this, and the extraocular muscles. So, I’ve actually had the chance to try one of these sleep masks, and for me, it was six minutes. I’m out. It can also wake you up, which is really interesting. I mean, maybe it would deliver the proper lighting. You know these kinds of things. Yeah. So that the transitions into and out of sleep, I think are going to be are going to be the first place where the neurotechnologies really conquer the challenge because we know exactly what you need. You need to be asleep. Okay. You need to be awake. You need to be alert. When it comes to okay, now we’re going to sit down and and do this type of task. We’re still not clear what the patterns of brain activity that you want really are. Like for focus, you want to be alert but not too alert, right? It’s the inverted U shape function. Yeah. Over that hump, you you highly distractible, right? Too sleepy, you’re highly distractible. It’s that sweet spot. So I think that that’s a really exciting area of neurotechnology, and again, it’ll happen first with sleep, and also with AI, it will be able to to calibrate and say, “Oh, you know, we we need to make the eye eye deflections broader in order to induce when you’re in this particular state.” Um, I’m super excited by this. Um, so you asked about tools for founders. I think that, right? I think that organizing your day in a way that is tailored to what’s most important to you, right? So setting personal life differences aside, you need to get your best work done twice a day. You need to treat yourself like an athlete. You know, it occurred to me when I was running a lab, but also when I was a postdoc, that if I get to bed earlier at a conference, I’m going to be sharper the next day at the conference. Conferences were really important to me then. Likewise, with doing experiments, I can get twice as many experiments in as everybody else. Not just by working really hard one day, but I’m getting an extra hour of work done. Of course, I was also the person I’d sometimes bring my experiments to seminars. I was like.

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This is crazy. I need to run some immunohistochemistry. Why wouldn’t I bring it to the seminar? I’d heard someone else did that. I was like, I’m going to just bring my trays and transfer. So, you know, if everyone started doing that, be problematic. But the point is that if you take yourself and your work really seriously, you need to organize your day that way. I do think that having one day per week where you just completely disengage from things can be very beneficial for your ability to reengage. You know, my dad’s a scientist and has been involved and worked at Xerox PARC for a long time, and now he’s doing other things. But long ago, he said, you know, you you have to be a long distance runner. Like this is this is an endurance event. I agree. So the best advice I ever got, and this will be the last piece on this, is there was a neurologist out at UC Berkeley and UCSF, Bob Knight, some years ago, very talented. And I asked him for advice. I was starting graduate school, and he said, “Figure out the maximum amount of real work that you can do every day consistently, and then figure out some non-destructive way to reset yourself every single week.” I thought, okay, and for me at that time, I could work very, very long hours. I said, “How do you reset?” He said, “He he likes fishing. I’m okay with fishing, but I’m not into. I I know what I like. I like to hike. I like to get into nature and spend time with people while I do it. So I figured out I could work X number of hours per day, five days a week, sometimes a little trough in the middle of the week, and I just stuck to it for you know 25 years. If you people who take a ton of stimulants and just blitz, blitz, blitz, blitz, blitz, these are the same people that crash and disappear. So you have to figure out and build your capacity. And I think we don’t talk about that enough because people really differ in in this regard. But yes, you have to work extremely hard. You have to be extremely focused, but you also have to figure out how long you can keep this up.

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中文翻译（全量）

以下为修正版转写的逐段中文全量翻译，时间戳与附录原文一一对应。所有口语重复已按原意保留或轻度收束，健康相关表述均为嘉宾口吻转述，不构成本文建议。

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（冷开场）如果你认真对待自己和自己的工作，你就需要这样去组织你的一天。如果你要向人们推荐三件事来活得更健康，会是哪三件？做我前面讲过的那个力量训练计划，它会彻底改变你的生活。想办法把你实际能获得的睡眠变成最高质量的睡眠。你昨天吃了什么补充剂或药物吗？多得很。有什么你推荐给别人、自己却做得不太好的事吗？我觉得社交媒体可能是最大的一件。我最近把 X 和 Instagram 移到了另一台手机上，然后把那台手机锁进保险箱。你根本没法从里面把它弄出来。我们有很多创始人听我们的播客。如果你必须把循证的习惯压缩成三条来提升认知表现，会是哪三条？呃——Huberman 博士，欢迎来到 a16z 节目。谢谢，很高兴来到这里。你的播客 2021 年 1 月上线，已经改变了数百万人的生活方式。今天早上我晒了太阳，稍微推迟了咖啡因，可能没推迟到你希望的程度。而且你 famously 让我们公司的创始人 Marc Andreessen 戒了酒。我还没做到，不过我想问，回顾过去，你还记得哪个时刻你突然意识到：「天哪，人们不只是听我说，他们真的在因为我的话而改变日常习惯」吗？这一路很疯狂。这一切我都没有预料到，但看到人们为自己的健康做点事，我很高兴。至于 Marc 戒酒这件事，我都不知道该说声谢谢还是该道歉。我知道他偶尔小酌是享受的。他对此有点怨气。嗯，我想说清楚：数据显示零比任何量都好。对不酗酒的成年人来说，每周两杯大概是上限，而我认为 Marc 不是酗酒者。理论上他可以每周喝两杯，但当我建议……

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他直接戒断时——你知道，他做了很多人会做的事：有时候「完全不碰」比「碰一点点」更容易坚持。我确实认为酒精是可以享受的，如果有人想这么做，只要记得同时做好那些有益的事情就行。但直接回答你的问题：这一切我都没预料到。如我所说，人们为自己的健康采取措施，我很高兴。在某个时刻我意识到，哇，大家开始照着做了，而我分不清这是因为我们讲的科学，还是因为我知道确实非常有效的那些协议。好消息是，我并不把这些协议的功劳据为己有——除了极少数例外（比如一些与压力缓解相关的东西），大多数情况下这些协议来自别人的科学。所以，纵观科学与健康教育领域，大多数在外发声的人讲的都是自己的研究。用现在这种方式做，给了我一定程度的自由。我也必须小心，因为我经常讲的是别人的科学。但我热爱学习也热爱教学。对我来说，没有比读论文、分享我认为有趣的信息、亲自尝试看什么有效更让我快乐的事了。我身边亲近的人会告诉你，我这辈子都是这样：一学到什么觉得酷的东西，就到处去讲，不管别人想不想听。所以他们差不多就是往我面前塞了个麦克风，然后我就到了今天这个位置。太好了。你对自己的日常协议一直很透明，像我刚提到的：眼睛晒太阳、推迟咖啡因，还有按天轮换的锻炼、冷水浸泡和桑拿、做瑜伽休息术（yoga nidra）、吃各种补充剂。不过也许你可以带我们过一遍昨天。我很好奇：你吃了什么？做了什么运动？吃了哪些补充剂？你自己的建议里……

[240s - 360s]

哪些照做了、哪些没做？就讲某一天吧。我醒来，像所有人一样上厕所。你会在床上刷手机吗？不会。好。睡觉时手机不进房间。要不是因为我实在太爱、太爱、太爱我们的 Eight Sleep 智能床垫，我会想办法让整栋房子夜里彻底关掉 Wi-Fi。有意思。我醒来时和所有人一样昏沉，脑子开始乱飘——醒来时确实晕头转向。我想我从来没有醒来时打个哈欠然后觉得「生活真美好」。我醒来想的是：好，我有这个要做、那个要做。所以我做的第一件事就是起床、上厕所，然后最近这段时间，我会做五分钟冥想。设个五分钟的闹钟，做很标准的呼吸冥想。我认为这是一个极其重要的练习，虽然我没怎么公开讲过——哪怕仅仅因为它会让你非常清楚地意识到即将输入大脑的东西是什么，也让你看到我们的头脑内部可以有多混乱。和多位研究冥想科学的学者聊过之后——尤其是威斯康星大学那些做了大量脑成像的团队——我很清楚，冥想的真正收益不是让心安静下来，而是能够观察它有多混乱，并把那个混乱看作与所谓「观察者」略微分离的东西。我们认为存在一些回路，分别对应「观察者」和那些被称作「心猿」的东西。但我以前一直以为冥想是达到一种特别平静的状态。结果发现它关乎观察混乱。所以描述这个练习的效用，我能给出的最好说法是：就像运动一样——如果你的腿出现烧灼感、或举铁到了最后几次重复，正是那个触发了适应。冥想之于意识、专注和觉察，我认为就是「心智的乳酸」——这是别人的说法……

[360s - 480s]

对我而言不完全是。这个短语不是我发明的。「心智的乳酸」指的是：去体验那份混乱、观察它、而不对它做任何事。这让你能带着更强的分辨力进入一天——分辨什么是有意义的念头或反应、什么不是。好，五分钟冥想做完。这些天我常常是闹钟还没响我就在想：什么时候结束？什么时候结束？然后我去让眼睛晒太阳。这一点我像信教一样坚持。有时我上屋顶，有时出去散步。你昨天在家吗？在。好。我通常带点水，喝点水，让眼睛接受晨光。今天我在酒店醒来，朝东，很好，真看到了日出，虽然是阴天、多云。一起床就让眼睛见光。如果我醒得远早于日出，我有一盏 10000 勒克斯的人造灯，早上煮咖啡或干别的什么的时候就站在灯前。然后，如果我当天要锻炼，我会立刻摄入咖啡因。这件事我一直想讲清楚但总没讲清：如果我要锻炼，我需要咖啡因，所以我连 30 分钟都不等，直接喝。我喝马黛茶（yerba mate），这是我很长时间以来偏好的咖啡因来源，然后就去锻炼。我的训练安排非常简单，我可以直接分享，因为我发现它不仅对我，对和我一起训练过的女性、男性、各种年龄的人都非常有好处。我照这个框架练了 35 年，我认为它是时间效率最高、最有效的训练计划，而且非常直白：每周三天举铁，每周两到三天做某种「有氧」。有氧我先解释一下：就是那种能把心率安全地拉得很高很高的运动。可以是划船机，可以是 Airdyne 风阻单车——就是手脚并用、踩踏板的同时推拉把手的那种——也可以是跑步。任选……

[480s - 600s]

选一个你能接近极限发力又不会受伤的项目。这真的是大事，尤其现在我 50 岁了。我挺自豪的一件事是从没受过大伤，而且 50 岁感觉非常好。这主要归功于我没做的那些事。很多人在谈他们做了什么，而我是因为没做什么。我从不因为别人激将就跳进别人的训练计划，那样才会受伤。我选的是自己体感对的东西。骑行对我来说感觉不好，跑步和 Airdyne 感觉对。然后热身一分钟，以我为例先轻松踩一会儿单车，然后 20 秒全力冲刺、10 秒休息，重复八次。完了，这是一次有氧。你会达到最大心率、接近最大心率，这是 VO2 max 级别的训练，而且非常快。好，昨天是周日。周日是什么安排？一周的第一天，对某些人可能落在周日或周一，无所谓。每周第一个训练日，我用抗阻训练练腿，大约一小时，那是全周最苦的训练。如果我这辈子每周只能做一次训练，那就是练腿。原因很多：最大的肌群、对激素和代谢的全身性效应，等等。练腿日之后我通常整天休息。那天我会做些桑拿-冷水交替来恢复，细节可以以后聊。然后，看我恢复得怎么样，可能休息一天，也可能两天。接着我做某种躯干的推拉训练：一些卧推、一些肩推、引体向上或高位下拉——如果有人做不了引体——再加某种划船，也许练练颈部。很多人体态不好，尤其男性肩膀开始变宽却不练颈：首先看起来比例失调，然后就开始出肩袖问题。练颈对整个肩胛带的稳定性非常重要。

[600s - 720s]

然后我再休息一天，之后练手臂、小腿、腹肌这些小部位。这是三个分开的力量训练日。它们全遵循同一套方法——而我认为这正是人们大幅犯错的地方，不过数据和网上的声音终于开始跟上了。你可以先在单车上热身几分钟或做点开合跳，但我建议第一个动作先做一组轻的：10 到 12 次、非常轻的重量，只是让血液流动。然后第二个练习——不对，是第二组——是一组中等重量：一个你大概能做 10 次的重量，你只做 3 次。你只是在为更大的负荷准备神经系统。然后做两个正式组，组间休息大约三到四分钟——这很长——但这两个正式组是全力组，以完美的动作形式做到瞬间性肌肉力竭，只做两组。比如先是股四头肌的腿屈伸，然后换别的动作，某种你能安全完成的复合动作：深蹲、前蹲、腿举，变体多得很。腘绳肌同理。要点就是：轻组、中等组（次数比中等组还能做的还少）、然后两组真正苦的正式组。把你做的记下来，每次训练要么加重要么加次数。我描述的每个部位都这么做，不管练哪里。每个部位最终是两三个动作，所以总训练量非常低。你走出这些训练——哪怕是练腿日——感觉不是完全焕然一新，但也没有被压垮。你恢复得非常快，神经系统负担没那么大，而你的进步速度惊人。有一位我建议她这么练的女士，曾是 D1 校队运动员，踢了多年足球，前几天来找我 说：我不敢相信这这么管用，容量只有我以前的三分之一。你能把更多投入放进这些单组里。这方面我可以一直讲下去，但每周的某个地方……

[720s - 840s]

我会找出时间做那大约六分钟的——就是那个 20 秒全力、10 秒休息的训练——再找另一天做某种长距离徒步。以前是慢跑，现在我喜欢穿上负重背心或干脆背个背包去徒步，心率上来、呼吸略促的那种。如果我状态特别野、而且每晚睡眠充足，周中可能再加一次 20 到 30 分钟的跑步。但对大多数人来说，那三次力量训练就能带来他们想要的东西：身体成分重组、力量，不仅是抵消随年龄增长的肌肉和力量流失，还让体态和活动度都好得多。当然你随时可以拉伸，那可以晚上看电视的时候做。以上就是那个框架。我照它练了 35 年。每一个拿到这套计划的人都对它的简短、以及最重要的——效果——感到震惊，而且当你真正期待那 45 到 60 分钟的苦练时，它其实变成一种乐趣。好，昨天是练腿日。练完腿之后呢？好，练完腿我摄入了淀粉类和水果。好——力量训练之后，如果你按我说的方式练得够狠，你需要补回糖原。有人说「你并没有耗尽全部糖原」。训练后摄入一些淀粉——你吃的什么淀粉？我练得很狠，而且我爱吃，所以吃了香蕉、蓝莓，两勺乳清蛋白，一些燕麦，还有一片酸面包吐司抹黄油加盐——因为依我看，抹了黄油的东西就必须也来点盐。然后几小时后，大约三小时后，我吃了顿比较标准的正餐，就是我的常规午餐：某种肉，牛肉或者……

[840s - 960s]

鸡肉。我不算特别爱吃鱼，除非是像 ahi 金枪鱼那种，而大多数日子不太容易碰到好的。再加点蔬菜。我非常信纤维，但我想强调一个我觉得讨论得不够的点：很多人对某些高纤维食物有胃肠不适。我觉得很重要的是，人们要找到对自己好、而且吃着舒服、吃完也舒服的食物。比如你不会看到我吃西兰花，它让我感觉不太对，不管嚼多碎都消化不好。这样的不止我一个——有些食物比如洋葱会产生组胺，所以有些人吃完特定食物就是不舒服。你必须去实验，看什么适合你。而真正可行的办法是：短期之内用单一成分的食物做实验。就单独吃点西兰花，淋点橄榄油或黄油，看看反应。如果一个人天天吃三明治、炖菜、披萨、舒芙蕾、千层面，你根本不知道什么适合你、什么不适合。所以，养成真正健康的饮食习惯、同时还有很多选择空间，关键就是搞清楚哪些东西你吃了、吃着舒服、吃完也舒服。好，午餐你吃的什么蛋白？牛肉。牛肉。好，我吃了一些烤牛排，配黄瓜片和番茄，还有米饭。有甜点吗？我特别信橄榄油，所以放了些橄榄油。甜食嘛，我不太喜欢。如果吃甜的，一般是 100% 黑巧克力——挺无聊也挺书呆子的，但你会吃出味道来。我对甜食的胃口基本没了，但对脂肪的胃口一点没减。对我来说，享受就是一块特别好的帕玛森芝士。你最近吃过最放纵的东西是什么？

[960s - 1080s]

天哪，说出来还是特别健康——前几天我吃了一块很棒的肋眼牛排。因为我不吃甜食、也不喝酒，对我来说「放纵」大概是披萨。披萨我爱。但我对披萨非常挑剔。在东海岸、在纽约，我随便走进哪家店都会买一片或两片。在西海岸，东湾的 Arinell’s 披萨几乎是唯一一家能过我这道「够东海岸」门槛的店。所以对，我会吃。如果我要吃冰淇淋，那会是巧克力豆口味。放纵的事我想想还有什么。我要说清楚：不是因为我对「感觉良好」上瘾。那些东西让我感觉糟糕。我确实认为，把锻炼、睡眠这些事做对存在复利效应。但我要说：如果我有一段时间吃得特别干净，我实际上会更弱、更不快乐，整体进步更慢。所以每隔一阵，用几片意大利辣香肠披萨给我的营养「冲个尖峰」，在我看来是件很好的事。可颂是另一样。总之黄油类的东西都算，但真正让我沦陷的是脂肪加淀粉的组合。要是你说你不喜欢可颂，我就不信你了。可颂确实了不起。好，那是中午之后——晚饭、睡觉。对，如果我前一晚睡得特别好，我就不午睡、也不做任何瑜伽休息术。但通常我睡不够。我觉得大家听到都会震惊：「你不是那个睡眠专家吗？」我和很多人类一样，挣扎在没法足够早上床。所以我下午会做 10 到 30 分钟的非睡眠深度休息（NSDR）/瑜伽休息术。我认为这是恢复身心活力的绝佳工具，而且不产生睡眠惰性。实际上，你们那位 Marc Andreessen——他喜欢在……

[1080s - 1200s]

网上怼我。挺有意思的。在 X 上大家都以为我们是敌人，但我把那看作友好的互动，我还挺欢迎。我曾经说：瑜伽休息术，就是你躺着不动、深度放松身体、同时有意让头脑保持清醒。我说它不是午睡，不产生睡眠惰性，比午睡更好，它还能训练你在半夜醒来后重新入睡。然后 Marc 当然回了句：「这就是午睡。」所以——那不是午睡，Marc。不过我很欣赏这个玩笑。它非常不同。而且实际上，有一些新兴证据表明，在这些非睡眠深度休息状态下，大脑的某些区域正在经历深度睡眠，甚至可能有生长激素释放，这相当有意思。所以我对这些所谓临睡态（hypnagogic）、即睡与醒之间的阈限状态非常感兴趣。这也是对心智的一种有趣的探索。通常我从那个状态出来时，会对接下来要做什么有一些清晰的判断。另外我要提一句：练完腿之后我读了论文、还干了活，哪怕是周日。傍晚晚些时候，我一定会在太阳落山前出去走一走；如果没时间、正在打电话，就走到室外目送日落，或者阴天时就朝太阳的方向看一看。这个做法是我在斯坦福睡眠实验室学到的，就在这附近，我大学某个暑假在那儿工作。那是在眼中那些感知环境光、并向大脑昼夜节律钟发信号的神经元被发现之前——那是 90 年代中期，那些细胞直到 2000 年代初才被发现。有意思的是，睡眠实验室的全员每天傍晚都会从地下室出来看日落。我问：「我们这是在干嘛？」他们说：「哦，这能校准你的昼夜节律，人尽皆知，理想情况下早上也该做。」我就是那时开始这个练习的。这些都是严肃的科学家，有霍华德·休斯医学研究所的研究员、国家科学院院士。现在我们理解了全部……

[1200s - 1320s]

……机制，但我提这个是因为：不少人以为必须先把机制科学全部搞清楚才能行动——可有些实践对人显然有好处，机制数据是后来才跟上的。所以我傍晚尽量这么做，有时端杯茶站在外面。我确实在下午两点左右停止摄入咖啡因，那差不多是最晚的界限，否则我入睡会有困难。然后通常是进屋再干点活。晚上吃某种晚餐。晚餐我得说：如果是抗阻训练日，我晚餐通常很饿，会吃得有点像午餐但不完全一样；如果当天没锻炼，晚餐往往是较小的一餐，最后一餐的蛋白通常也没那么多。我的最后一口食物一般在七点半、八点左右。但我对此不偏执，因为我一般在晚上十一点左右入睡。睡前最后一个小时，我只是把灯光调暗，让一天缓缓降档。我会把手机收起来，因为我发现深夜特别容易陷进短信对话。我确实喜欢在电脑前待到比较晚，有时也会看点什么娱乐一下，但最近大多只是读书。你会用防蓝光眼镜之类吗？会的。我有红色镜片眼镜，是我们和 Roka 一起设计的。这里有个重要的事，也来自一场网上对话——是 Elon 和 Mark 之间，哦不，是 Lex 和 Mark，然后 Elon 也加入了。你知道 Marc 说过「我因为 Huberman 戒了酒，但我绝不搞蓝光那套玩意儿」，原话如此。听着像他的话。人对夜间蓝光的敏感度差异巨大，而且很多人以为灯光必须是蓝色的才算——但明亮的白光、黄光同样含有短波长光。我们说的是这个，我们说的是……

[1320s - 1440s]

蓝光。有些人对其非常敏感：皮质醇飙升、睡眠被破坏，哪怕闭着眼睛、只有 100 勒克斯——非常暗——也会受影响。另一些人没那么敏感。我们不知道其中的原理，它似乎和一个人眼睛颜色的深浅无关。我的眼睛对光特别敏感，所以夜里如果头顶有很多明亮的灯光，我要么难以入睡，要么睡着后在半夜醒来。所以我把灯光调暗、或戴上「收工眼镜」就舒服得多。我认为这里存在一种人群分化，我们还不清楚底层原因。总之，我上次去配隐形眼镜时被推销了防蓝光隐形眼镜，我丈夫说那让我的眼睛看起来怪怪的。但我心想：我回不去了——配镜师说的。对，白天你的皮肤和眼睛需要一些短波长光来生成维生素 D。比如紫外线并非一无是处。我要补充：太阳位置低时，紫外线指数非常低。你能直视初升或西沉的太阳而不伤眼，原因之一就是大气瑞利散射现象——紫外线这类短波长被过滤掉了。太阳当头时极其明亮，看着刺痛，那是因为你接收到的短波长光多得多。所以如果有人担心紫外线暴露，清晨、傍晚或下午晚些时候的光照紫外线非常低；或者直接查紫外线指数就行，随便一搜就有。你昨天吃了什么补充剂或药物吗？多得很。不过很快就讲完了。好。首先声明这不是带货。我要说清楚：这是我实际在做的，而且其中多数我从 2012 年就开始了。我确实每天服用 AG1 两次，早上一次、通常在第一餐之前，晚上一次。有人会说：哦，那是因为……

[1440s - 1560s]

……他们是播客赞助商。我按我描述的方式使用它——作为营养兜底：如果我没吃够水果蔬菜之类，它能补上缺口。我喜欢它，用了非常久，远早于我知道播客为何物。我吃鱼油，我是高剂量 EPA 型 omega-3 的信徒。你知道，围绕 omega-6 与 omega-3 比例有一整场争论。如今我发现，要让每日 EPA 超过 1 克（而不只是鱼油超过 1 克），最省事的路径是服用 Lovaza——一种处方 omega-3。它的重金属也全部被提取掉了，所以不用担心；而且有仿制药版本，现在相当便宜。所以人们可能想服 Lovaza，也可能不想，但我吃 Lovaza。我吃一些维生素 D，每天 3000 到 5000 国际单位的 D3。然后我早上的补充剂清单里——我是真的信一些草本补充剂——基于我的血检，我服用 400 毫克的通卡塔利（Tongkat Ali），一种印尼的草本（转写此句原文存疑），版本有几种。我服用通卡塔利，因为它已知有助于让一种叫性激素结合球蛋白的东西与睾酮解离，从而略微提升游离睾酮。男性和女性都可以服用。我与销售它的公司没有任何财务关系，所以我吃 Solaray 的版本，也因为它最便宜。我还服用一种叫 P5P 的东西，维生素 B6 的衍生物，50 毫克，早上服，为的是略微降低催乳素。我的催乳素并不高，但我早上服它——你知道，早上你其实想放大皮质醇和所谓儿茶酚胺的环境，也就是多巴胺、去甲肾上腺素……

[1560s - 1680s]

……肾上腺素这一整套，它对这有一点辅助作用。让我想想还有什么。哦，我服用 N-乙酰半胱氨酸，每天 600 毫克，它是谷胱甘肽的前体。N-乙酰半胱氨酸——有一项很不错的研究显示，每天三次、每次 600 到 900 毫克的 N-乙酰半胱氨酸，可以降低你患上流感的概率。他们做这项研究的方式是把受试者暴露于流感患者之中。我只在感觉自己快生病时才这么加量。它可能让鼻子有点流涕，它是黏液溶解剂，在其他场景和剂量下也被用于囊性纤维化——肺部积液的疾病——所以它是相当有力的工具。我平时每天服一次；如果我感觉疲惫、在旅行、或身边有生病的人，就加到每天三次。它也可能帮助缩短感冒或流感的病程。这个技巧是我从一位急诊科医生那里学的，他在疫情期间必须保持健康。那篇论文里的数据相当有意思，如果你想要我可以给你链接：那个流感传播实验里——数字我记得是——安慰剂组大约七成多的人在明确暴露于流感病毒后中招，而服用 N-乙酰半胱氨酸的组，这个数字降到了大约百分之二十七八。这些数字你们必须自己去核对。所以相当可观。我想提高谷胱甘肽是安全的，那何乐不为？与任何销售它的公司都无财务关系，各家的产品基本等价。然后午餐时我服一粒复合维生素、两粒消化酶。我确实认为，如果有人吃完饭发痒、或以为自己有食物过敏，这会有帮助。在你跑去做昂贵的食物过敏检测或治疗之前，我建议——有这么一种……

[1680s - 1800s]

酶，可以在吃任何高组胺食物之前服用，它彻底改变了我与食物的关系，因为我现在几乎什么都能吃了。这其实是斯坦福一位同事建议我的工具——这并不等于临床研究——但如果你没有产出足够的酶来处理高组胺食物，可以想象你会有一些不舒服的症状，这就说得通。对，我是个过敏体质的人，我正好需要知道这个。太好了。而且我以前吃完某些食物会犯困，我心想这是怎么了？经常是奶制品让我这样，我以为哦是色氨酸。结果是胡说——奶制品或火鸡里的色氨酸含量相对其他东西根本不够高。我明白了。就是眉毛周围会有点痒，而那些有点自免疫倾向的人——比如我自己，如果有人有点银屑病之类——往往会发现这些食物对他们有刺激性。所以这个我会做。另外我这里描述的这种酶，一天成本大概不到一分钱，成本可忽略。让我想想，然后那一餐里我还会服复合维生素。我确实服用脱水肝粉（desiccated liver）。人们必须小心铁负荷的增加，因为它血红素铁含量高；但我不想吃肝，我对吃肝毫无兴趣，我服用它是为了其中的一些营养素。然后到晚上——再次声明，不是带货——对我效果遥遥领先的助眠补充剂是一种合剂（转写作 AGZ，品牌名待核），我帮他们做了配方。它含镁——转写此处为「magnesium three and eight」，疑指苏糖酸镁与甘氨酸镁——含茶氨酸、酸樱桃，还有各种提取物组合在一起。我服用它，我的睡眠堪称壮观。它真的让我不用再随身带一堆药片。我还……

[1800s - 1920s]

实验过肽类，我也公开过自己在激素与肽类领域一些其他东西上的实验。也许那个话题单聊，因为我刚描述的这些——我要说清楚——基本上是我从大概二十岁到四十五岁在做的事（当年没有 AG1 这类东西）。四十五岁起我开始实验另外一些东西，那是另一回事。我要说，如果你想聊某些工具——尤其是在硅谷这里——人们为了专注力在实验的东西、兴奋剂与非兴奋剂路线，我花了大量时间研究，也花过一些时间亲身实验。有什么你推荐给别人、自己却做不好的事？或者你明知不好却还在做的事？我觉得社交媒体可能是最大的一件。我最近把 X 和 Instagram 移到了另一台手机上，这样就算有人给我发东西，我也打不开；然后我把那台手机锁进保险箱，这样我才能对自己说：好，这一个小时我上去，然后它回到箱子里。而且这是个「超级监狱」级别的锁箱。对，你根本没法从里面把它弄出来。这事对我来说有点难堪，因为我本该能控制自己的行为，但我确实发现时间会不知不觉流逝。你是人，你和我们一样。唉，算法已经变得太强了。对。它们太强了，太好玩了；而且对我来说还有点不同：我自己就在上面，是相当活跃地在与它互动。而且这本身就是种很怪的体验——上网看到别人议论你，然后你试图解释、试图判断对方是不是善意，这真的会吸走大把时间。完全懂。所以我觉得这大概是最大的一件，也是带着一点羞耻感的一件。我们本都……

[1920s - 2040s]

该能控制自己的行为——那我为什么还需要一个保险箱来锁手机？但另一方面，我觉得当它在保险箱里时——而且有数据支持这一点——如果手机在房间之外或完全不可触及，你会有一些原本不可得的认知资源被释放出来；而手机哪怕就在你包里、关机、放在椅子底下，也不行。有一项研究是这么做的：人们仍能保持同样的专注，但需要动用额外的认知资源来维持那个水平的专注。那项研究的设计相当巧妙。所以我尽量把手机放在另一个房间，而我发现把它锁进保险箱是另一个层级的「不可及」，我认为这对我有用。这我完全信。好——你以提炼健康研究为生，产出了大量建议和协议。如果你必须推荐三件事——最多三件、要排序——让人活得更健康，会是哪三件？好。第一，晨间强光，最好来自太阳，在醒来后的头 30 到 60 分钟内。如果拿不到太阳光，就用 10000 勒克斯的人造灯，之后有条件再补太阳光。这是第一。第二，做我前面讲的那个力量训练计划，它会彻底改变你的生活。如果女性担心变得太壮——它不会让你变壮。论身体重组、情绪、大脑健康，你找不到比这更强的刺激。第三件，是想办法把你实际能获得的睡眠变成最高质量的睡眠。我有时会被——很合理地——攻击：「我有孩子、工作忙、邻居总在吵，我怎么办？」那就找出一个多数夜晚都能实现的就寝时点，让你拿到最大量的深睡眠，别错过那个窗口。这里我把第四条也并进来了：真正学会入睡……

[2040s - 2160s]

和睡回笼觉。我不会说「去睡完美的觉」，那得把你整个人生都围绕睡眠重组。我说的是：做长呼气的呼吸法来放慢心率；学会闭上眼睛——听着很玄，但有我们对其底层回路的理解作支撑——当你心猿意马难以入睡时，让眼球上下左右地转动，会极大地帮助你入睡，而且原因并不神秘：要入睡，你需要忘记身体的位置，而眼动会扰乱前庭系统。顺便说一句，如果可以——我最兴奋的技术之一，而且我希望 a16z 来把它做出来，我和相关公司没有关系——就是通过特定方式控制眼动来诱导睡眠的睡眠面罩。有意思。它还能测量快速眼动睡眠和慢波睡眠。我认为那是我们都迫切需要的下一波技术。但三件事就是我说的：晨间强光；抗阻训练——有氧你想做照做，但抗阻训练才是健康提升真正锋利的刀刃；以及在你当下的处境里，每晚想办法拿到你能拿到的最高质量睡眠——不管是五小时、六小时，理想是八小时。在酒店房间、在你恰好乘坐的飞机上，把那些办法找出来。然后你就会开始体验到一种灵活性：不再害怕「没睡到完美的一觉」。我六小时也没事，因为我知道怎么在白天调节自己的能量。如果只睡到六小时——我当然想睡八小时——但我已经想不起上一次一觉到天亮、中间一次不醒是什么时候了。就是不会发生。我们播客有很多创始人听。如果也请你压缩成三条循证习惯，给创始人……

[2160s - 2280s]

或者任何人，提升认知表现，会是什么？好，第一条是知道你的高认知容量窗口在什么时候。这因人而异。拿我来说，我能感觉到上午十一点来了——我多希望它是早上七点啊，而我起得挺早。我一般六到七点之间起床。有时候如果我九点睡，五点就醒了。如果我十点或十一点睡，一般七点醒。就是这样，而且我半夜会醒——像大多数正常人一样，我上个厕所再回床上，我人生里 90% 的夜晚都这样。好，所以我知道自己早上常有明显的睡眠惰性，我需要做那些事——锻炼等等。但我那么安排部分原因是：如果我九点前锻炼，我一整天都会有更多的精力和专注。如果我十一点锻炼——那正好是我上午能量的峰值——到下午三点我就废了。这只是我，别人可能不同。有些人发现工作峰值落在一天里的某个特定时段。对我来说有两个时段：上午九点半到十二点半，这个窗口至关重要，所以我必须非常小心，别在那个窗口里锻炼，因为我和多数创始人一样，不是靠锻炼领工资的。这一点非常重要：如果你要为健康做这些事，它们必须以一种能反哺你生活其他领域的方式存在——反哺到你的公司成功、你将来真有资源去改变日程。否则，如果人们只是拼命往日程里塞协议，只会把自己耗干。所以对我来说，九点半到十二点半是一个关键窗口。之后我的专注和认知会有一段低谷，然后傍晚时分，大约四点半到五点左右，我开始进入另一个窗口，一直持续到大约晚上七点。

[2280s - 2400s]

左右、就是晚饭前，我必须抓住它。我了解到我的头脑在这两个窗口里各擅长某些事。再说一次，这高度个体化——对有些人，可能在半夜。所以我认为，了解自己——这也可能随人生阶段或境遇改变——并且真正抓住那两个窗口、像保护一天中最重要的时间一样保护它们：也许在那段时间里，只有家人和同事的紧急情况才能找到你。对多数人来说，一天大约就是两次。你可能会说那时间不够——那是三小时高强度专注工作，下午再来两三个小时。我不认识谁能一天八九个小时完全专注、而第二天不彻底垮掉。我同意，尤其是如果你用药理学手段——咖啡因，我全天小口啜饮，到下午为止。如果我早上锻炼了，下午往往就不需要那么多咖啡因，就是补水、电解质。很多人会发现，仅仅把水补够，警觉度就会上升。所以这是第一条：找出你能通过锻炼获得更多能量的时间点，并保护那些——我叫它们「工作回合」（work bouts）。我是真的把真正的工作当成一场打斗。我的朋友 Rick Rubin 喜欢缓缓地——不能说慢——带着很多平和与安静进入一天，然后他的工作块基本在下午。我知道这个是因为我和 Rick 相处了很久，那是他头脑最锐利的时段，然后傍晚收坡。但他在那些小时里工作得极其卖力，而且他知道那些时段落在哪。我有点不一样，我的峰值分成两个回合，但它们就是回合，你应当把它们当作打斗。而真正的危险在于：如果你正处于其中一个窗口，却让注意力被某个对你的公司建设毫无价值的东西捕获，你就在输。你输掉的不仅是那三四个小时……

[2400s - 2520s]

——因为那三四个小时里的生产力，指数级地高于之后再补做同样工作、或事后追赶的生产力。它还会让你失去健康的个人生活。所以你必须像保护最重要的东西一样保护那段时间，家庭紧急情况除外。好，这是第一条。另一条——你知道，以前在硅谷，我就是在这一带长大的——人人都说，没有一个成功的创始人是不冥想的，或者类似的：他们都冥想吗？我心里想，这能是真的吗？他们全都是冥想者？我认为那句话真正关乎的是：你需要相当擅长活在「刺激-响应」的模式里——你有任务，你处理任务，你有条理。但我确实认为，每天一次——哪怕只有几分钟——彻底跳出刺激-响应、往内走、和自己核对一下「我的能量分配得对不对」，非常有价值。有些人更容易被拽进对话、戏剧化场面、和他们看到的东西。有时人们在网上看到什么，它会在神经系统里留下长长的尾巴。有数据显示，你两小时后的想法，某种程度上是被之前几小时看到的东西播种的。但有些人更像方波——他们隔离得更好。另一些人，比如我，如果早些时候有一场我有兴趣的对话，它会萦绕不去，影响我接下来做的事。所以，这些让你抽身、把自己从所有输入里分离出来的时刻，能让你更有效地转向。而我们目前并没有正式的「任务切换」协议——这对公司创始人和全体员工都极其重要。对，你必须能够……

[2520s - 2640s]

在认知上完成任务切换，而我们需要更多关于如何做到这一点的数据。但它显然包含：回到某种没有任何输入的状态。我认为这非常重要。实际上，Rick 和我一直在琢磨一些工具——不是冥想的工具。我们一直在试着造一些不是冥想、也不是瑜伽休息术的工具，但能让你为接下来要做的事「编程」自己的心智。你想想：现在是 2026 年了，为什么我们坐下来工作的时候，还只是默念「好，现在我要专注了」「现在我要有创造力了」？我们应该有控制神经活动的手段，让我们更快、更深入地接入那些回路。有人向我推销过一种头带，说能通过向大脑发送波来减轻 ADHD、帮助专注。对，我认为这部分要靠控制脑活动来实现，会是某种普遍的脑状态振荡之类的。我觉得它会是个性化的。我喜欢这样一个图景：你在耳机里听到自己的声音——也许它就是你自己的声音——它了解你、知道你在哪里弱、在哪里强，是你自己的 AI 教练，告诉你如何给某些东西装上「眼罩」、组织起你的专注，或者帮你从一天中解压、彻底放松。我对这些技术非常兴奋，但主要集中在睡眠与醒来这个领域，因为目前我们还没有理想的工具。也许这家公司已经有了。但你想：一个能通过控制你的眼动让你入睡的睡眠面罩——用一点点耳后电刺激就很容易做到。对，我听说过，是什么来着——迷走神经？对，耳周有迷走神经的分支。还有其他前庭神经——因为它们支配内耳……

[2640s - 2760s]

走行足够表浅，所以你能做到这一点——还有眼外肌。所以我真有机会试过一台这样的睡眠面罩：对我来说，六分钟，我就睡着了。它还能唤醒你，这非常有趣——也许它会给出恰当的光照。这类东西。所以我认为，入睡与醒来这两个转换，会是神经技术真正攻克挑战的第一站，因为我们确切知道你需要什么：你需要睡着。好。你需要醒来。你需要保持警觉。而到了「好，现在我们要坐下做这类任务」的时候，我们还不清楚你想要的脑活动模式究竟是什么。比如专注：你要的是警觉但不过度警觉，对吧？就是那条倒 U 形曲线。过了顶点，你高度易分心；太困倦，你也高度易分心。要的就是那个甜点区。所以我认为这是神经科技里非常令人兴奋的领域，而且再说一次，它会先发生在睡眠上；再加上 AI，我们将能够校准并说：「哦，我们发现需要把眼动偏移做得更大一些，才能在你处于这个特定状态时诱导入睡。」我对此超级兴奋。所以你问创始人的工具——我认为，就在于按照对你最重要的东西来组织你的一天，对吧？把个人生活差异放一边：你需要每天两次拿出你最好的工作。你需要把自己当运动员对待。我还在管实验室、还是博士后的时候就意识到：开学术会议期间如果早点上床，第二天我在会上就更锐利。那时候会议对我极其重要。同样，做实验时，我能完成的实验量是别人的两倍——不只是某一天拼命干，而是我每天多干出一小时的工作。当然，我有时也是那种把实验带去研讨会的人。我心想……

[2760s - 2880s]

这太疯了，我得跑免疫组化，为什么不把托盘带来研讨会？我听说别人这么干过，我就想：我要把我的染色托盘直接带来转移。你知道，如果所有人都这么干，就出问题了。但重点是：如果你认真对待自己和你的工作，你就需要这样去组织你的一天。我确实认为，每周拿出一天彻底断开，会让你重新投入的能力大大受益。你知道，我父亲是科学家，在施乐 PARC 工作了很多年，现在在做别的事。但很久以前他就说：你必须把自己当长跑跑者，这是一场耐力赛。我同意。所以我此生收到过的最好建议——这也是这个话题的最后一条——来自 UC Berkeley 和 UCSF 的一位神经学家 Bob Knight，很有才华。我刚开始读研究生时去问他建议，他说：「找出你每天能持续完成的真实工作量的上限，然后每周找出一种非破坏性的方式来重置自己。」我说好。那时候我可以工作非常非常长的时间。我问：那你怎么重置？他说他喜欢钓鱼。钓鱼我不排斥，但我不痴迷——我知道自己喜欢什么：我喜欢徒步，喜欢走进自然，并且一路有人同行。于是我弄清楚了：我可以每天工作 X 个小时、每周五天——周中有时有点低谷——然后我照此执行了 25 年。那些大量服用兴奋剂、狂冲、狂冲、狂冲、狂冲的人，正是后来崩溃、消失的那批人。所以你必须去摸索并建立自己的容量。我认为我们对此谈得不够，因为人和人在这方面真的差异很大。但是的：你必须极其努力，必须极其专注，但你同样必须弄清楚——你还能这样撑多久。

[2880s - 2888s]

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