HLAB SIMPLIFIED BY:

@neuro_will
Tips are welcome
Cash App: $neuroflex
For 1 on 1 training, please email:
[email protected]

I am not a medical doctor.

Always consult with a skilled board-certified medical professional before adding or subtracting any
behavioral, nutritional, supplement-based, or pharmacological protocols.

DAILY NEUROSCIENCE ROUTINE:

I’ve spent thousands of hours analyzing cutting-edge neurobiology; Andrew Huberman is a

neuroscientist at Stanford University. I coach investors, CEOs, pro athletes, and anyone looking to
reach their full potential. This document was made entirely from my memory. I simplified (episodes
1-10) and several others of the Huberman Lab Podcast into what I believe is the most effective daily
routine for anyone striving to reach their full potential. This document is incredibly valuable for high
performers, those struggling with mental health disorders, and people that need to change particular
aspects of themselves at a rapid rate.

● The supplements Andrew Huberman uses are listed in order of importance at the bottom of
this document. Andrew is a clinical advisor for www.livemomentous.com. Get 15% off
Momentous Supplements by using the code LIFEFORCE @ checkout. Behavioral protocols
are far superior to supplementation, but once behavior is in check, supplements will make a
noticeable difference in performance.⬇

THE CHEMICAL PATTERN THAT DICTATES OUR ABILITY TO CHANGE:

● Acetylcholine = focus / spotlight of attention

● Adrenaline = energy / alert / stress / activate
● Dopamine = life force / motivation / drive / time perception / movement
● Serotonin = calm / relax / reset / destress / deactivate

These molecules⬆ are the gatekeepers of neural plasticity; they dictate whether or not your brain
can change thoughts, behaviors, skills, anxiety, and trauma, especially after the age of 25 when the
brain stiffens significantly. Unfortunately, 99% of therapists, athletic coaches, self-help gurus, and
teachers know nothing about this. There is a bridge between neuroscience and psychology which is
the exact purpose of this document, to help merge the two using cutting-edge information from
Stanford University so that teachers, therapists, coaches, and the public are much more effective at
reaching their full potential.

At the heart of addiction to all things lies the molecule dopamine. Dopamine is the molecule of
motivation, drive, craving, time perception, and movement. It is our life force! Thanks to scientists,
we know more about this marvelous molecule now than ever before. I suggest learning more about
neural plasticity, dopamine, and how serotonin protects dopamine. That information is layered
throughout this document.

Most high performers fall off late in life due to a lack of understanding of the dopamine system.
Dopamine can be a very slow killer; it has a sinister function. Dopamine can be a subtle and
imperceptible foe. To maintain success throughout your lifespan, it is critically important to
understand the dopamine/life force system.

The rules of neural plasticity are critically essential for evolving your current self into something
more remarkable at a rapid rate. These two systems, dopamine and neural plasticity go hand in hand
with one another! A healthy dopamine system will provide you motivation, drive, and desire for
rapid development daily throughout life.

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CRITICALLY IMPORTANT🔽
At 25 years old, plus or minus a year, human neurons get cemented in place by glial cells; no longer
do we have “always plastic brains” in a constant state of plasticity, meaning trillions of neurons that
can move around & connect freely with one another, all the time, with every experience, like when
we were children. Children can learn multiple languages quickly, pick up sports at a rapid rate just
simply by playing, etc., regardless of very positive or negative experiences!

KEY POINT⬇
After the age of 25, only very positive or very negative experiences change both cognitive skills and
motor movements/motor skills within the adult brain and nervous system at a rapid rate. We can
mimic this child-like plasticity state daily with artificial neuroscience activation and
deactivation protocols.

With neuroscience strategy, we can increase the probability of neural plasticity being opened each
day. I can significantly improve my rate of change for both cognitive and motor skills by
understanding chemicals and timing. Most people are randomly opening plasticity due to
unexpected life circumstances. Learn more about this in Huberman Lab Episode #7: Using
Movement & Balance to Learn Faster. The techniques described below will significantly benefit
people under 25 as well. Learning/changes to neural tissue, thoughts, behaviors, skills, etc., will still
be considerably accelerated!

● Plasticity doesn’t mean anything unless we make adaptive changes during that window of
time; adaptive plasticity.

● When plasticity is unveiled/opened, we have 60-90 minutes to make adaptive changes to

thoughts, behaviors, skills, anxiety, and trauma as adults.

CRITICAL ISSUE 🔽
● Emotional news, movies, intense/novel video games, extreme music, stimulants, pursuit of
sex & sex, anger, playing hard, highly sugary food, etc., are causing your plasticity to open
randomly due to very positive or very negative experiences meaning neurochemical levels
are rising very high. These behaviors, activities, and substances can stack on top of one
another, also known as dopamine layering or chemical stacking.

● Corporations create divides by targeting chemical increases and filling that time
window with specific content. Over an extended period, this pulls people further and further
in particular directions without them realizing it and keeps them coming back for more.
Slowly over time, neural connections are changing and rewiring in house favor. They target
belief systems, exaggerate stories, and create emotional responses / emotional cocktails /
neurochemical cocktails.

● We must have a good idea of what opens our plasticity so we can focus on material/skills
that will add value to our lives during that small window of time; adaptive plasticity/adaptive
change. We want to be in control of our change.

Ex) If morning news at 8 am or an intense video game etc., gets me fired up with exaggerated stories
or extreme action, and I have therapy or class, etc., at 10 am, most likely the brain won't change in
response to what occurred at therapy or class because it cannot compete with the chemical release
that occurred earlier in the day, and most likely your therapist and teacher has no idea about
adrenaline timing and neural plasticity. Corporations are in a race to capture your attention and raise
your chemicals. The brain pays attention to chemical levels and timing. Don’t let anyone or anything
control your windows of change. Learn how and when to raise neurochemicals below so that you
are in control of changes to thoughts, behaviors, skills, etc.🔽

● My top priority daily is to increase the odds of my plasticity being unveiled by following
specific rules backed by scientific literature, which I mention below. At least once per day, to
take advantage of a 60-90 minute window of time so that I may become more attractive to the
observer and more valuable to the world at a rapid rate.

ACTIVATE:

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 ● Raise adrenaline/alertness/stress

● Adrenaline activates systems in our brain and body designed for movement by increasing
blood flow to those areas and deactivates other systems by decreasing blood flow to those
areas, which shuts down luxury systems.

● Luxury systems like digestion, reproduction, socializing, etc., are deactivated, meaning
adrenaline cuts off the blood flow to these systems, the reason why your throat feels dry
when highly stressed, etc.

● Adrenaline controls blood flow, biases movement, and also helps mark neural tissue for
change, those neurons there, they need to change. Those skills there, they need to change.

● Acetylcholine (focus) and adrenaline (energy) work together like a little gang to mark neural
tissue. The change occurs while we sleep or consciously engage in a neuroscience protocol
called NSDR, which I describe further down.

● Huberman Lab Episodes #2, 7, & 10 explain this in more detail⬆

DEACTIVATE:

● Reduce adrenaline/reduce alertness/destress

● Serotonin is the molecule of calmness and relaxation.

● Blood flow is restored to luxury systems when we use deactivation protocols.

● We become more attractive to the observer because our social system returns online if
transitioning from a highly alert/high adrenaline state.

● We have control over how quickly this occurs in real time. We don’t have to become
neuroscientists, but we will be in a much better position when we understand scientific
mechanism. This will forever change how you approach and respond to life. Here is an
example of deactivation mechanism. 🔽

Ex) The physiological sigh neuroscience breathing protocol, which you will learn to perform far below in
the deactivate section because of the double inhale, activates a brain region called the parafacial
nucleus. The parafacial nucleus activates the neurons that control the muscles of your face, voice,
vision, digestion, reproduction, etc. You read that correctly. You can manage your voice quality,
thinking, socializing, and reproduction system in real-time with just 1-3 physiological sighs—the
quickest way to get the nervous system from highly alert to calm. You will become more attractive to
the observer because blood flow is restored to luxury systems/social systems if coming from a
highly alert state.
● parasympathetic nervous system
○ calm system/luxury system

Also, the double inhale of the physiological sigh reinflates the millions of collapsed alveoli (ael-vee-ole-
ee). When highly stressed, millions of tiny lung sacs collapse within our lungs, trapping C02/panic in
our bloodstream. I’ve yet to see self-help gurus, yoganistas, and whimhoffers explain this to people.
People skip the double inhale because they are unaware of the scientific mechanism involved. Long
traditional exhales don’t activate the calming system or help offload C02 from the bloodstream at
nearly the rate of just 1-3 physiological sighs.
● Episode # 10: Master Stress (Huberman Lab Podcast)⬆

● The neurons that control your facial expressions and voice quality are part of the calm
system, which gets deactivated by adrenaline when adrenaline is too high.
Adrenaline controls blood flow by constricting or dilating blood vessels and says, “no, you
may not right now” to luxury systems.

● “We do not need to socialize, mate, use the restroom, etc. in this situation; we need to
survive.”

KEY RULES:

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 ● When you ACTIVATE, know that you can DEACTIVATE; I describe how below with real-time
tools grounded in physiology and neuroscience. Most people do not know how to deactivate
accurately and rapidly in real time. The mind is not good at calming the mind. Meaning we
can’t think our way to lower adrenaline levels. The common phrase when frustrated is, “I
need time to cool off.”

● Deactivation protocols reduce the total time required to “cool off” significantly and allow
for alert but calm focus within stressful scenarios.

● Deactivation/serotonin also protects the dopamine/life force system by resetting its

threshold; dopamine can hit a ceiling which causes us to feel burnt out.
Serotonin/deactivation guards our motivation, drive, the pursuit of dreams, goals, and hard
work throughout the lifespan by resetting dopamine.

● THE IDEAL STATE IS ALERT & CALM; with neuroscience protocols, we can drive our
internal state to the ideal state regardless of how sleepy or how alert we are as long as we are
following specific rules daily. The non-negotiable protocols mentioned below are anchoring
consistent states of alert and calm.

CRITICALLY IMPORTANT:

ALERT/ ACTIVATE / ADRENALINE / STRESS

● When our brain highlights/marks particular neurons that it plans to change.

Acetylcholine(focus) and adrenaline(energy) work together like a little gang to mark neural
tissue for change.

REST / SLEEP / DEACTIVATE / RELAXATION / DESTRESS

● When the actual changes occur to thoughts, behaviors, skills, anxiety, and trauma, the
brain changes the neurons that were marked/highlighted by the particular
neurochemicals released from focus and artificial activation protocols/adrenaline protocols,
which you will learn about below!🔽

THE 3 NON-NEGOTIABLE DAILY NEUROSCIENCE PROTOCOLS

1. Light Viewing Protocols

a. Episode #2: Master Sleep and Alertness

2. NSDR~ Non-Sleep Deep Rest Protocol

a. Episode #2: Master Sleep and Alertness

3. Fitness
a. Many episodes; check out the episodes with Andy Gapin; I explain several fitness
adaptations at the bottom of the document.

● If a protocol is labeled non-negotiable, that's because that protocol is critically essential for
the cells, tissues, and organs of our body. The 3 non-negotiable protocols balance our
hormones, chemicals, mood, ability to learn, creativity, energy, metabolism, sleep and wake
times, sleep quality, etc. I will explain these protocols and how to utilize them below. It is a
huge mistake to underestimate the 3 non-negotiables daily protocols.

_____________________________________________

HOURS 1-2

(REFLEXIVE/ MOVE/ LIGHT)

● Your thinking will most likely be garbage within the first 2 hours of waking because
adrenaline/alertness levels are lowest at this time.

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 ● Boring / mundane / reflexive tasks will be the best to accomplish.

● Jumpstart your system with movement. Try avoiding relying on things for energy. Use your
body to create energy. This could be yoga, fitness, cleaning, walking, etc. Get the body
moving.

● Fasting is a great choice early in the morning because it helps generate adrenaline. I
typically fast until the hours between 11 am and 1 pm. That is when I eat my first meal. This
helps me have an excellent learning session. The adrenaline produced from fasting is helping
accelerate my learning and increasing my desire to take action. See more in the nutrition
section near the bottom of this document.

DAILY NON-NEGOTIABLE PROTOCOL🔽

MORNING LIGHT VIEWING👁🌅

● 10 minutes outdoors if not very cloudy

● Very cloudy, extend out to 20-30 minutes
● Accomplish before 9 am, especially 10 am (circadian dead zone)
● Don’t look directly at the sun
● WILL NOT WORK THROUGH WINDOWS OR SUNGLASSES; prescription lenses are fine
● Episode #2 Master Sleep & Alertness (Huberman Lab Podcast)

FITNESS NON-NEGOTIABLE PROTOCOL🔽

HUBERMAN LAB SUPER FITNESS PROTOCOL
● Day 1: 1.5-3 hour weight vest hike; work up to weight
○ Great to pair with creativity which you will learn about below.
● Day 2: Legs
● Day 3: Heat (20min)/Cold(2-5 min) x 3
● Day 4: Zone 3 cardio (30 min) (explained at the bottom🔽)
● Day 5: Torso
● Day 6: Zone 4/5 cardio (20 min)(explained at the bottom🔽)
○ It can be used as an activation protocol to enhance learning
● Day 7: Arms, calves, neck

■ Movement primes us for intense focus by generating adrenaline/energy

■ Complete Fitness Protocol Episode (Huberman Lab Podcast)
■ Dr. Andy Galpin Episode (Huberman Lab Podcast)
■ Learn more about physical adaptations in the fitness section near the bottom.

13-MINUTE MEDITATION
● Great for ADHD/improving focus (ADHD Episode)
● focus on the area just above your nose, and refocus on that spot when thoughts arise;
refocusing is training your ability to focus. (meditation episode)

WAIT 90 MINUTES before ingesting CAFFEINE after waking up

● Avoid midday crashes by allowing your built-up adenosine/sleep drive molecule to filter through
receptors in the morning before blocking that process with caffeine. Your sleep drive, aka adenosine,
will build up while caffeine is parked in their receptors and crush you midday when caffeine finally
leaves those parking spots if you wake up and drink caffeine immediately. Waiting 90-120 minutes
before ingesting caffeine is essential.

● I would instead feel tired right when I wake up and use movement to produce energy vs. during
prime time, experiencing a significant midday crash because caffeine left its parking spot and a
bunch of adenosine/sleep drive is flooding through receptors.

● Learn about the timing of caffeine in Episode #2: Master Sleep & Alertness.

● It is essential to understand caffeine timing to guard your sleep and energy.

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_____________________________________________

HOURS 2-7

(LINEAR/ INTENSE/ FOCUS)

(Episodes # 1,2,6,7,8,10, & Play Episode)
(PEAK ADRENALINE / ALERTNESS LEVELS)

● TASKS that require the MOST FOCUS

○ Linear tasks
● BEST time of day to LEARN
○ adrenaline levels most optimal
● Focus on a motor movement and then transition immediately into a cognitive skill-building
session or a work bout.🔽
● Don’t extend beyond 90 minutes per focus bout.
○ ultradian window
● My lunch, which lands somewhere between 11 am and 1 pm, is mainly protein and fats to
increase levels of dopamine. I avoid carbs during lunch because they increase serotonin. The
main portion of my dinner 2-3 hours before bed is carbs. To accomplish tasks and learn well,
we want to stack adrenaline and dopamine in the early part of our day by utilizing specific
behaviors and nutrition. If I fast too long, adrenaline reaches a level that inhibits
productivity. It’s all about chemical levels, my friends. We can control our levels with our
behavior and nutrition.

Episode # 7: Using Movement and Balance to Learn Faster

● **CRITICALLY IMPORTANT TO WATCH THIS EPISODE; THE BRAIN
STIFFENS SEVERELY NEAR 25 YEARS OF AGE**

NEUROPLASTICITY:

● Neuroplasticity is the brain and nervous systems ability to change thoughts, behaviors,
skills, anxiety, and trauma in response to experience at a rapid rate. Plasticity is activated for
60-90 minute windows & it’s not guaranteed in adults. Timing & following rules are critically
important to increase the probability of opening plasticity.

● Play episode! Play is another way to open plasticity, but again, there are rules. Two fundamental
rules of play plasticity are if play is too competitive or too reflexive, play will not open plasticity.
Ex) The serious guy that “plays” basketball is not opening plasticity by playing basketball.

● Specific and incremental motor movements are the most direct way to open plasticity.
Ex) Search sign language alphabet on google and learn your name in sign language or the first 7
letters of the alphabet etc. Easy access, direct access, applicable anywhere, & effective.

MOTOR MOVEMENT PLASTICITY RULES:

● Also known as representational plasticity (Episode 7)

1. 7-30 minutes of intense focus on a particular motor movement.

2. Choose a specific and incremental motor movement.

3. We are aiming for an 85% success rate when performing the movement.
○ It is ok if the error rate is higher at the beginning of the motor skill session as long
as it decreases significantly midway.

4. Very reflexive motor movements will not open plasticity & very complex movements will
not open plasticity.

5. Errors cue the nervous system that something needs to change. The objective is to stack
similar errors that are not too complex or too different from one another.
○ The brain marks the neurons that are activated when an error occurs. The goal is to
keep that error pattern as simple as possible to remember. Do not make a bunch of
different electrical patterns.

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 6. Dynamic movements, meaning performing a bunch of different motor patterns/errors within
one plasticity/skill session, will not allow you to make rapid changes as an adult to motor
skills or cognitive skills.
○ Neurons light up all over the brain and body, and the brain cannot remember the
sequence of errors.
○ 1,2,3,4,5 vs. 192810928348209298383990292823

Ex.) If trying to learn basketball, it is a huge mistake for an adult to dribble, perform layups, and shoot three-
pointers in 1 learning session; the nervous system will lose track of the errors and not know what to change.
Very little change will occur from this approach.

Ex.) If an adult is trying to get better at pickleball, it is a huge mistake to play the game of pickleball. Learn
how to balance skill-building sessions with play if you want to get better at a rapid rate. Find a specific
pickleball drill on the internet and work only that 1 specific and incremental drill for 7-30 minutes. Combine
your pickleball skill sessions immediately with cognitive skill sessions while your plasticity is unveiled to take
advantage of that time window to make adaptive changes.

● This is a HUGE issue across all coaching for all sports, education, therapy, etc.
Athletic coaches are used to working with kids & young adults. They think that the
same strategies will work for adults. Once again a lack of understanding of scientific
mechanisms. If your coach is having you practice a bunch of different movement
patterns in one session, have them talk to me and listen to episode 7. If you have hit a
plateau and your skills or behaviors are not changing rapidly, this is why. I would love
to talk to your coach on the phone and help educate them. It is my mission to
challenge coaches, therapists, and teachers to be the best versions of themselves so
that they can be more effective. My cell # is 1(210)500-5048

7. Reach a point of frustration while performing your motor movement and push passed
frustration with POSITIVE THOUGHT (DOPAMINE), 10-100 more reps.
○ All navy seals have one thing in common. It isn’t talent! The most talented people do
not make it through navy seal training. The seals that can maintain positive
thought during the friction of effort itself make it through.

8. Have a why; why is it essential you are learning this information?

9. Move immediately into a cognitive skill-building session following the motor movement
skill session for 60 minutes.
○ We are just simply pairing motor skill sessions with cognitive sessions and adding a
few simple rules. Rules we never would have discovered without the hard work of
scientists and scientific literature. Simple but highly effective. Do not underestimate.
The difference in results will be massive.

Ex) Open plasticity with a motor movement before your scheduled therapy appointment or class.
There is a bridge between psychology and neuroscience. The mind isn’t good at changing the mind
with thoughts alone. Open plasticity first by using your body. Then focus on changing thoughts,
behaviors, skills, and trauma for 60 minutes immediately afterwards. Eventually all therapists,
coaches, teachers, etc will understand this and apply this. Unfortunately It takes time for science to
catch up. I am teaching you cutting-edge neuroscience from Stanford University.

10. (Optional) Immediately raise adrenaline/activate after learning; you have 15 minutes max
to raise adrenaline / to activate, which will enhance your learning even further; many
protocols increase adrenaline/activate us. Check with your doctor to see if it's right for you.
Learn how to activate below in the activation section of this document. I have an entire
section of HLAB Simplified designated for activation/adrenaline and
deactivation/serotonin protocols.⬇
○ Zone 3/4/5 cardio is a great way to activate due to high heart rate/intensity. Zone
3/4/5 cardio is part of the daily Huberman Lab Fitness protocol that I mentioned above
and explained in more detail near the bottom of this document in the fitness section.

11. Don’t get super activated with caffeine, stimulants, music, etc., before learning or working
hard; this will inhibit learning and lower your desire to do similar work in the future.

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 12. (Optional) Activate/raise adrenaline immediately following cognitive or motor skills to
enhance those skills/place them into long-term memory
○ memory episode/adrenaline timing
○ The amount of information retained is the difference in the level of adrenaline
immediately after focus compared to adrenaline during focus.
○ Adrenaline will help place information into long term memory as long as there is an
increase immediately following normal levels during focus. Meaning don't raise
adrenaline before learning, raise it immediately after! Learn more within the Memory
Episode!
13. (Optional) Deactivate~ Accelerate learning even further by performing NSDR (non-sleep
deep rest protocol) within 1 hour following learning for anywhere between 10-30 minutes. You
will still accelerate learning by performing NSDR later in the day, but you can get added
benefits by performing NSDR within the first hour following your skill building session. This
will accelerate both the motor skills and the cognitive skills.

Ex) If you were hiking and fell into a cold body of water, your brain would want to remember the path that led
to the cold water. The information after isn't as important to remember. Adrenaline helps place our
experience of life that occurred 90 minutes prior to adrenaline rising into long term memory, but chronic
adrenaline inhibits learning. It's all about short acute increases that we control with activation and
deactivation protocols. Adrenaline up, clamp it off. We are snipers, not machine gunners.

EXAMPLE OF MOTOR MOVEMENTS:

● Guitar
● Jump rope
● Pickleball
● Sign language
● Soccer juggling
● Dance
● Handstands, if you don’t know how to do them well, are GREAT\
○ Getting upside down or challenging gravity in any way is a great way to get plasticity
unveiled if you are not too familiar with that particular movement.
● Anything that requires you to move your body in a way you don’t know how to do
exceptionally well will work for a motor movement session.
● My social media has examples of using motor movements to open neuroplasticity:
neuro_will
● I will put examples of motor movements and resources in a separate document and link it
here (coming soon)

KEY RULE:
Separate pleasure from the time bin of hard work to continue enjoying hard work! This has to do
with how DOPAMINE TRACKS TIME. Dopamine is the molecule of motivation, drive, craving,
movement, and time perception.

Ex) music, anger, nicotine, social connection, pre-workout, stimulants, phone, pursuit of sex, sex, video
games, emotional videos, etc. ALL INCREASE DOPAMINE significantly to different levels, they can stack
on top of one another, and they have the potential to deactivate your ability to generate motivation for
yourself during hard work over a long period of time! This is the number one enemy for high performers.
Dopamine is a subtle and imperceptible foe, it can be a slow invisible killer. Only dopamine stack 1 X
per week if at all; simply place pleasurable experiences outside of 90-minute time bins/focus
windows that you designate each day for hard work/skill building.
● If you enjoy whatever it is you are doing during skill building, great! Don’t ruin that
by adding additional dopamine layers too often during the same time bin as the skill
building.

DOPAMINE EPISODE CRITICALLY IMPORTANT

● Time + positive thought + engagement + often separating pleasure(dopamine layers) from
the time bin of hard work = your ability to enjoy hard work and maintain any behavior
throughout your lifespan. (DOPAMINE 101)

IMPORTANT:
● You will be able to focus best for 90-minute windows

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 ○ Ultradian windows

● Use NSDR (Non-Sleep Deep Rest) Protocol between focus bouts

○ to reset your quality of focus so that you can quickly get into yet another 90-minute
intense focus bout.
○ NSDR will significantly accelerate learning especially if performed within the hour
following your skills session.
■ You will learn about NSDR in the deactivate section of HLAB Simplified. Also
Episode 2: Master Sleep and Alertness

_____________________________________________

HOURS 6-9

MULTITASK (adrenaline level lowering Episode # 8)

● Tasks that require less focus than the previous hours of the day

ex) answering emails, responding to texts, etc., small amounts of time/focus needed to complete the task
and more reflexive than the tasks during primetime.

CAFFEINE after 2 pm, especially 4 pm, will significantly disrupt the transition to sleep and sleep
quality for most people
● Caffeine parks in adenosine/sleep drive receptors for approximately 8 hours for a large majority of
people. This means that caffeine blocks sleep drive for roughly 8 hours. Be careful with caffeine
intake during the afternoon, we want to avoid anything that disrupts sleep transition & architecture on
a regular basis.

_____________________________________________

NON-NEGOTIABLE DAILY PROTOCOL⬇

NSDR (Non-Sleep Deep Rest) Protocol

● Perform NSDR approximately 9 hours after waking or any time of day.

● Control light, posture, and breathing during NSDR Protocol.
● Perform physiological sigh protocol when the NSDR script instructs you to breathe
which you will learn about in the deactivate section below. Physiological sigh and
panoramic view are the only two tools that significantly push back on
adrenaline/alertness/stress levels in real-time. Regardless of what all the self-help
inistas are shouting on the internet.

● Search Huberman Lab NSDR script on YouTube &/or download the app VIRTUSAN which
has Andrew’s 0-cost NSDR script within the app.

● To find my other favorite script search Made For NSDR Script on YouTube!

NSDR:
● Accelerates learning significantly. Especially if performed within the hour following skill
building.

● Restores cognitive function to important brain regions.

● Can be used to transition us to sleep at night.

● Can be used to reset our ability to focus.

● Protects the dopamine/life force system, which allows us to continue being highly
motivated to accomplish tasks/goals throughout the lifespan.

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 ● NSDR is a powerful way to prime creativity!🔽

HOURS 9-14

● Episode #8 & Creativity Episode

● NONLINEAR / ABSTRACT / CALM / RELAXED / SOMEWHAT SLEEPY
● Adrenaline levels significantly lower
● SEROTONIN levels rising
● My dinner is mainly carbs 2-3 hours before bedtime to increase levels of serotonin which
helps me transition into sleep. Melatonin, serotonin, and adenosine work together like a little
gang to push us into sleep.

CREATIVE TIME (IMPORTANT)

● Definition of creativity- taking what we already know and playfully shuffling it, rearranging it in a
way that is truly robust and novel, more attractive to the observer.

● Creative thinking happens best when we are calm, relaxed, and somewhat sleepy.
Remember Serotonin is the molecule of calmness and relaxation. Deactivation raises
serotonin and can be used to prime creativity.

● The Huberman Lab Podcast makes my top priorities simple. Build specific and incremental skills
often and evolve/expand those skills in a creative/attractive way. These are my objectives each day.
If I accomplish these two things I consider it a productive day. I have at least one 90-minute skill
session per day and at least one 90-minute creative session per day. Learning/highlighting neurons
takes place in the morning and creative thinking takes place in the evening. The non-negotiable
daily protocols make this possible on a consistent basis.

Ex) Go for a walk, bring a journal and pen or take voice notes on a device; write down thoughts as they
arise during walking or voice record your thoughts.

Ex) Playfully throw around thoughts/brainstorm with a friend, employee, or partner. Being too serious will
deactivate creative thinking. Playfully shuffle ideas in a non-linear abstract way. You don’t have to be
focused on any one thing. You could be cooking while doing this, dancing, drawing, walking, etc. Don’t force
it, the thoughts will come or they will not. They may randomly arrive or they may not. All we can do is
increase the probability that they arrive and take advantage of them when they do by recording them
somehow vs. letting them disappear.

● Your brain will be most creative when calm, relaxed, and somewhat sleepy. NSDR (non-sleep
deep rest) protocol is a powerful way to shift our internal state, priming us for a wonderful 60-90
minute creative session approximately 8-14 hours after waking.
○ NSDR increases dopamine 60% above baseline in the particular brain region called the
nigrostriatal pathway. People are most creative when this dopamine pathway is activated in
particular.

● Narrow vision can deactivate creative thinking. Using your phone is an example of your vision
being zoomed in on one particular thing for a long period of time which may distract you and stop
creative thoughts from randomly coming to mind. Narrow vision is an activation protocol which raises
adrenaline and alertness. Shutting off blood flow to luxury systems and creative thinking.

● Panoramic/horizon views are ideal to generate creative thought. Try sitting in silence and letting
the mind drift while maintaining a broad, panoramic gaze, also known as open-monitoring meditation
if you can’t go outdoors for a walk. You will learn about panoramic view protocol in the
deactivation/serotonin section!

● Do not zoom in on one particular thing for too long. Write down ideas as they randomly
arise. Keep the stakes low, not too serious, have fun! :)

NON-NEGOTIABLE PROTOCOL🔽
(IMPORTANT)
EVENING LIGHT VIEWING

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 ● Try to view the sunset within 1 hour of sunset for 10 minutes. Extend time to 20-30 minutes
if very cloudy.

● No blue or yellow artificial light after 10 pm, especially 11 pm! Light after 10 pm, especially
11 pm significantly disrupts our dopamine/life force system for 72 hours and removes the
anchor from our melatonin and cortisol pulses which changes our sleep and wake times etc.

● No light after 10 pm protocol is critically important for high performance, mental health, &
all people.

● Red light is fine. If you are viewing light after 10 pm try to make those lights red lights.

● Episode #2: Master Sleep & Alertness

_____________________________________________

HOW TO ACTIVATE / RAISE ADRENALINE:

● Don’t do them all at once; pick and choose; they all essentially do the same thing, max
effort, get the heart rate going!
● Episode #10: Master Stress
● Consult with a board certified medical doctor before adding activation protocols.
● Notice how with both activation and deactivation there are 0-cost ways to use vision and
breath to go UP or DOWN!

CYCLIC HYPERVENTILATION BREATHING

● Make inhales more vigorous and/or longer in duration than your exhales
● Repeat 25-30 cycles
● Breath hold 15 seconds between sets with lungs empty.
● 3 sets total
● At the end of the final set, I hold my breath until I have a strong desire to breathe, with
lungs full of air.
● Combine this with narrow vision protocol, zoom in on an object in front of you.

NARROW VISION
● Stare at a small object in front of you for 30-90 seconds without breaking focus. Zooming in
your vision raises dopamine, adrenaline, and causes your perception of time to slow down.
● Narrow vision protocol increases acetylcholine levels significantly. 30 seconds of narrow
vision will increase the odds that you can stay focused for 90 minutes following without
anything distracting you.

Ex) 10,000 years ago, while hunting an animal etc. You would have been zoomed in on that thing and it
would have been incredibly important that you captured whatever highly focused on. We have an
immediate physiological response when we deliberately zoom in our vision. Vision along with breath
can be stacked together or with other activation protocols to help mark neural tissue for change and become
more alert/focused for whatever life circumstance we are faced with.

ASSAULT BIKE
● 30 seconds
● This is a great way to activate. I highly recommend the assault bike for zone ⅘ cardio or
anytime after a learning session!
● The fastest way to reach max heart rate!

SPRINT
● 30-45 seconds
● Rest anywhere between 20 seconds and 3 minutes

BURPEES
● 60 SECONDS

COLD SHOWER OR COLD IMMERSION

● 45+ seconds will liberate a significant amount of adrenaline.
● Never more than 10 minutes in one session.

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 ● Cold can kill. Proceed with caution. I recommend the Huberman Lab episode on deliberate
cold exposure.
● Cold is a powerful non-negotiable physiological response. I personally love using cold to
mark neural tissue for change. In & out, botta bing botta boom. Learn about it first before
doing anything wild like jumping in a cold river.

CAFFEINE
● It takes roughly 10 minutes to get activated from ingesting caffeine.
● I usually drink my caffeine at the tail end of a learning session to enhance the placement of
my experience into long-term memory.
● I stay away from synthetic sources of caffeine.
● My favorite source of caffeine is unsmoked loose leaf yerba mate and coffee.
● 2 espresso shots is a great way to get activated.
● Activation can be difficult for anyone that suffers from anxiety, bipolar etc. Learning how to
deactivate before activating is critically important.
______________________________________________

HOW TO DEACTIVATE / LOWER ADRENALINE / REDUCE STRESS:

PHYSIOLOGICAL SIGH
● Double inhale (critically important) first inhale longer in duration than the second, the
second getting the lungs to total capacity
● Long extended and or vigorous exhale through thinly parsed lips
● Repeat 3 -15 X
● Pair with NSDR; use this protocol when the NSDR script instructs breathing.
● It is critically important to understand the mechanism of this protocol, physiological sigh,
which I described at the top of the document, as well as how to do it properly.
● Panoramic vision and physiological sigh can be used in real time to restore blood flow to
luxury systems allowing you to think better, perform better, and appear more attractive to the
observer when coming from a highly alert state.

PANORAMIC VISION
● Zoom out your vision
● See the whole picture / big picture
● Combine with physiological sigh
● These two protocols are the fastest way to calm the brain and nervous system in real-time!
● Huberman Lab Episode #10: Master Stress

NSDR:
● Download the app Virtusan
● Search Huberman Lab NSDR on YouTube
● Control posture, lighting, and breathing.
● Follow the instructions within the script.
● Perform physiological sigh when the script instructs breathing.
● Relax the muscles of your face and imagine zooming out your vision even though eyes are
closed.

SOCIAL CONNECTION
● With people/pets/things you indeed find delightful and that you trust.

GRATITUDE LIST
● Write out a list of things you are grateful for.
● Make gratitude more much more effective by getting in touch with a memory of a time you
saw someone receive help or a time someone thanked you for something you did for them
(Gratitude episode)

SAUNA
● Follow Dr. Susanna Soeberg on social media; she is an expert in heat and cold exposure.
● 176 + degrees F
● 11-30 minutes per session
● 57 minutes per week total for metabolism benefits
● Traditional sauna > infrared

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WALKS / FORWARD MOVEMENT
● Forward movement + body movement
● When not stationary and moving forward, an area of the brain called the amygdala becomes less
electrically active. The amygdala is where fear and anxiety exists. When moving forward and
combining motor movement our brain thinks that it’s moving further away from a
threat. Morning movement outdoors significantly reduced my anxiety over time.

MASSAGE

NUTRITION:

● Intermittent fasting until midday(first meal between 10am - 1pm) to cultivate adrenaline for the
ability to take action and acquire energy. Adrenaline is an incredible molecule that allows us to be
highly effective. Fasting too long will raise adrenaline too high causing agitation and irritability. It is all
about timing and levels. Fasting will assist with learning by naturally stacking adrenaline during prime
time. It will take two weeks to adjust to fasting. Don’t give up. Use positive thought and knowledge of
knowledge to push past frustration.

● I eat mainly protein and fat at lunch to synthesize (tyrosine->dopamine)

○ Ketoish lunch will help cultivate motivation and drive(dopamine) so that I can continue
attacking the day. Eating will also press on the brakes a bit so that adrenaline doesn’t get too
high.
■ Ex) Steak and a salad (mainly protein and fats)
○ Google foods high in tyrosine to synthesize/store large amounts of dopamine so that you
have more life force ready to be deployed. Learn more about dopamine below and within the
Dopamine Episode and Episode #8!🔽

● I eat mainly carbs 2-3 hours before bed to synthesize/store (tryptophan->serotonin)

○ This will help us transition into sleep and unwind.
○ Carbs make us feel like we have everything we need; avoid them during the day unless
your workout is extremely intense. Most workouts will not even come close to draining your
carb storage. Refill the glycogen storage before bedtime after tasks have been
accomplished. If we have goals and tasks to pursue, we want to stack adrenaline and
dopamine; they work together like a gang to help us accomplish our daily tasks.
○ When it is time to unwind and transition to sleep we stack protocols that involve serotonin.
People who are full blown keto often have trouble sleeping. It is all about balancing my
friends. Knowing when to do something and why. We can’t do that without people who
understand scientific mechanisms!

● When building muscle, I start the day with 60 grams of protein and ingest protein every 4
hours
○ Momentous Protein Supplement

● It takes 2 weeks to decrease hunger when changing a diet.

● It takes 72 hours to change your neuron's attraction to highly sugary/highly savory food;
after 72 hours, broccoli with seasoning will taste good again

● A serving of glutamine will suppress sugar cravings, mix it with a protein shake, in with
food, etc. It is a tasteless white compound.

Dopamine = Life Force; it is your desire to pursue things, feeling like you don’t have what you need, your
general desire or willingness to do anything at all. Dopamine is a force propelling us in specific
directions. You only have so much dopamine readily available, it takes time to stock back up, and it
gets deactivated when you mix / layer behaviors, activities, and substances that raise dopamine
within the time bin of hard work. Dopamine is confusing because when it is elevated we seem very
outward facing and excited for all things. This is why behaviors like video games seem harmless in the
beginning. You or your child seems excited during or near the windows of time that play occurs, we appear
to be having fun, but how much pleasure is too much pleasure? There is only so much dopamine in the
readily releasable pool of dopamine aka g-coupled protein receptors. *SEPARATE HARD WORK FROM
PLEASURE* Limit dopamine stacking to 1X per week to maintain a behavior throughout the lifespan. Simply
place dopamine evoking activities, substances, and behaviors outside the window of time designated for

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hard work. If you are engaging in pleasure too often, try flipping a coin, that will remove 50% of
dopaminergic spending activities, behaviors, and substances. All amounts of pleasure have an equal
amount of pain; keep that in mind! I increase my dopamine with a supplement called Tyrosine 1X per
week, and I combine it with Alpha GPC, which increases acetylcholine levels, aka focus. These are
supplements that Momentous carries. Check out the Huberman Lab cognition bundle. This is serious. I
suggest watching the Huberman Lab Dopamine Episode. I will explain the mechanism below, and it is
critically important that this mechanism makes sense to you.

Dopamine Mechanism: You have a major dopamine reward pathway that all of the behaviors, activities,
and substances below are targeting. Dopamine is a universal currency, many things release dopamine. I
mentioned above that all navy seals have 1 thing in common, positive thought during the friction of hard
work. The major dopamine pathway is called the mesocortico limbic pathway. We all are capable of getting
dopamine from positive thought. If dopamine is stacked/layered during windows of effort, the meso cortico
part of this pathway will stop generating dopamine from positive thought causing us to rely on additional
layers for motivation which eventually will have no effect at all on motivation over a long time which is why
many people stop engaging in particular behaviors throughout their lifespan. I mentioned before that
dopamine is a slow killer.

Behaviors, activities, and substances that significantly increase Dopamine and target the
mesocortico limbic pathway(major dopamine reward pathway):
● Anger 200%
● Video games 200%
● Pursuit of sex, porn, & sex 200%
● Nicotine 250%
● Cocaine 250%
● Chocolate 150%
● Emotional News
● Music
● Social connection
● Highly sugary food/highly savory food
● Anything you enjoy

Adrenaline = Energy; adrenaline is critically essential. It helps us take action, and it also helps mark neural
tissue for change so that we can increase skills and change our thoughts, behaviors, anxiety or trauma. All
of this is neural information, and the older you get, the more difficult it is to change this information. Our
neurons get cemented in place by glial cells at or around 25, which significantly limits our ability to change in
response to experience. Now our change is dictated by levels and timing of neural chemicals like
adrenaline (energy), acetylcholine (focus), and dopamine (life force). Learn more about this in Huberman
Lab episode #7: Using Movement and Balance to Learn Faster. We get adrenaline from protocols that
activate us and behaviors like fasting! Too much adrenaline inhibits learning, increases anxiety, panic, etc.
It’s all about controlling levels. Know when to activate, and immediately clamp it off if the objective is not to
go from a very sleepy state to the ideal calm but alert state. Know yourself.

Ex)
Very alert -> deactivate
Very sleepy-> activate->feel calm and alert, don’t need to deactivate
Sleepy->activate->very alert-> deactivate to the ideal calm and alert state
● This document teaches you that we are in control of our physiology!

Acetylcholine = Focus; acetylcholine is your spotlight of attention. When acetylcholine levels are high,
fewer things in the outside world can distract you. This molecule works best in 90-minute windows and is
one of the gang members that helps mark/highlight neurons that need to change. Narrow Vision protocol will
increase levels of acetylcholine. Try staring at a small object for 30 - 90 seconds before focusing for 60- 90
minutes. 1 X per week, I increase my acetylcholine levels with a supplement called Alpha GPC, which you
can find at Momentous Supplements in the Huberman Lab cognition bundle.

Serotonin = Calm / relaxed; feeling like you have everything you need—the molecule of calmness,
relaxation, bliss, and delight. We get serotonin from deactivation protocols and eating carbs. Serotonin helps
push back against adrenaline/stress levels and allows us to maintain motivation and drive by protecting the
dopamine/life force system. NSDR 9 hours after we wake is a NON-NEGOTIABLE
protocol. Deactivation is critical for high performance and mental health. When socially isolated for too
long, a sinister molecule called tachykinin builds up, which causes fear, paranoia, irritability, etc. Serotonin

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from social connections with people, pets, or things you truly find delightful and trust will reduce these
tachykinin levels.

LIGHT VIEWING PROTOCOLS:

These protocols are always step one because they benefit all of us and have detrimental effects on our
physical and mental health if we do not perform them correctly. After all, we all share the exact hardwired
biological mechanism when it comes to viewing light. Cells in our eyes need to sense 100,000 lux worth of
blue and yellow light at certain times of day and not sense blue and yellow light at other times. A particular
brain region known as suprachiasmatic nucleus (the master clock) is waiting for your eyes to sense that
amount of light so that it can pulse to trillions of cells, tissues, and organs in our bodies. This has
significant effects on mood, health, etc because light anchors and balances our chemicals, hormones, etc.
these protocols truly set the stage for everything else. Change requires consistent levels of chemicals,
stored and ready to be utilized. Light and sleep are the main contributors to these levels being accessible to
us on a daily basis so that we can make changes at a rapid rate.
● Episode #2: Master Sleep and Alertness

Ex) light after 10 PM especially 11 PM significantly disrupts our dopamine system / life force for 72 hours
following

● Sleep and wake times

● Mental acuity
● Sleep quality and duration
● Learning
● Creativity
● Lower risk of chronic disease
● Episode #2: Master Sleep

FITNESS:

KEY POINTS:
● Master technique before adding weight to significantly prevent injury.
● There are 9 different adaptations the human body is capable of developing. (Andy Galpin’s work)
● Most fitness instructors have no idea what they are talking about.
● I highly, highly recommend consuming any information that involves Dr. Andy Galpin when it
comes to fitness. He has an entire muscle physiology course on his YouTube account 0-cost..
● Fitness is not just for athletes. After 40 years of age we lose a tremendous amount of strength and
power each year if we are not targeting multiple adaptations like strength and power throughout the
entire lifespan. We all need to start training for strength and power as early as 20 years old.

Ex) Notice how the Huberman Lab Super Fitness Protocol mentions working out the neck. The neck is
critically important for longevity and yet most people do not exercise their neck. Intensity is required to
develop and maintain strength. Once muscle fibers die they cannot be recovered. They die when they are
not utilized with both intensity (added weight) and full range of motion, after a certain age (40+). Maintain
resistance training throughout the entire body, full range of motion, throughout the entire lifespan.

THE 9 MAJOR PHYSIOLOGICAL ADAPTIONS TO EXERCISE:

● What are the concepts we need to hit within each adaptation & then we can have an infinite
discussion about the different methodologies!
● Concepts are few, but methods are many

Skill or Technique: Learning to move more effectively

a. Tests: Assess key joints through various exercises for symmetry, stability, awareness, range of motion

Speed: Moving at a higher velocity or with a better rate of acceleration

a. Tests: 40 yard dash or velocity transducers on a barbell

Power: Speed multiplied by force

a. Tests: Broad jump and vertical jump

Force/Strength: How effectively you can you move something

a. Tests: Grip strength, dead hang, leg extension, goblet squat hold

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Muscle Hypertrophy: How big your muscle is, muscle size
a. Tests: Body composition test (DEXA or BIA)

Muscular Endurance: How many reps in a row you can do, localized to specific muscles or muscle groups
a. Tests: Plank or push-up

Anaerobic Capacity: Max heart rate, how much work you can do at max effort, global muscle fatigue
a. Tests: Wingate test or Bosco test

Maximal Aerobic Capacity: Max heart rate and true VO2 max, 8-15-min range
a. Tests: VO2 max test, Cooper 12-min run test, Rockport 1-mile walk test

Long Duration: Sustained sub-maximal work (15+ minutes) with no breaks, changes, or drops (also known
as steady state)
a. Tests: Maintain consistent work output for 20+ minutes with nasal breathing only

BUILD MUSCLE:
● Between 5-30 repetitions per set (can’t miss)
● Close to muscular failure each set with occasional failure
● At least 2 minutes of rest between sets
● 48 - 72 hours of rest for individual muscles targeted per workout
● 5 sets per week maintains the size of a muscle
● 12-25 sets per week grows the size of a muscle
● 1 gram of protein per pound of body weight minimum when trying to grow muscle
● Aim between 30-70% of one rep max
● Target individual muscles vs. moving weight across the entire body
● Focus on individual muscles
● You can build muscle without getting significantly stronger

BUILD STRENGTH:
● Strength doesn’t require rest days unless very tender, you can squat 2 X per day and get stronger,
it takes TIME to develop tissue, strength is a nervous system thing, not a tissue development thing.
● 85% + of 1 repetition maximum
● You can get stronger without building a significant amount of muscle
● Move weight across the entire body vs. target individual muscles
● Don’t focus on 1 individual muscle
● 3-5 minutes of rest between sets
● 3-5 exercises per workout
● 3-5 reps per set
● Critically important for lifespan because muscle fibers die when we don’t use them with resistance
& full range of motion due to age related decline. Once these little fibers are gone, they don’t come
back, they are gone forever. Movement + resistance is key to quality lifespan.

BUILD POWER:
● Speed x Force = POWER
● Move the weight across your body as quickly as possible
● It will not feel like you worked out when you train for power
● 1-5 reps per set
● 3 -10 sets
● 30% or less of 1 rep max, depends though, I suggest the Andy Galpin YouTube videos about
power to fully understand training for this adaptation.
● 2-3 minutes of rest per set
● This will make your movement pattern faster, more explosive, more powerful!
● Search Andy Galpin on YouTube and watch his videos about power

Ex) Dumbbell thruster (squat and press) a light amount of weight as quickly as possible for 5 reps. You will
not feel like you did much work, but this is how you train to become more powerful. Do this in the beginning
of your workouts before strength or hypertrophy training if you want to work several different adaptations in
one session. If you believe you moved the weight quickly, you will become more powerful. Intent matters.

ZONE 3 CARDIO:

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 ● 70-80% of max heart rate/intensity
● 30 minutes total time
● Between 4-12 minute per set, pick a pace between 4 & 12
● You should feel pretty fatigued at the end of each set
● Rest between sets until you are fully reset, ready for more work
● Use real-time deactivate protocols, physiological sigh and panoramic view between sets, and
deactivate for at least 5 minutes immediately following, NSDR protocol is a great way to do this

Ex) If I choose running for 4 minutes, it should be difficult to maintain that pace for 4 minutes, this is what will
ensure that I am near the correct % of heart rate maximum. Rest until reset, then another 4 minutes of work.
30 minutes total time 1x per week.

ZONE 4 / 5 CARDIO:
● 1x per week
● 20 minutes of total work
● 90-100% of max heart rate/intensity
● 1 set = 20-90 seconds of work max effort depending on exercise choice
● Rest between sets however long you need so that you are reset
● Use real-time deactivation protocols in between sets and immediately afterwards, NSDR is a great
to do after to clamp off the adrenaline
● When you feel the burn, breathe through it, not a time to quit breathing
● This adaptation is critically important for longevity and the cardiovascular system.
● This type of cardio actually is complementary to muscle hypertrophy.
● Most of the protocols you would use activate you can use for this, just repeat them over and over
for 20 minutes total time with rest in between
● See ACTIVATE/ADRENALINE protocols above ⬆

Ex) An assault bike will get you to max heart rate in 30 seconds at max effort. 30 seconds on, 2 minutes off,
repeat 20 minutes total. Rest between sets will vary between individuals. Use physiological sigh and
panoramic view between sets and perform NSDR immediately after the workout for at least 5 minutes.
Control posture and lighting.

FAT LOSS PROTOCOL (METABOLIC FOUNDATION)

● Increase the burn rate of your neurons by meeting their metabolic needs, increasing total calories
out/total calories capable of being burned

● Vitamin D supplement Momentous or 20-30 minutes outdoors; don’t get burnt

● Omega 3 supplement Momentous
● 1-4 servings of fermented food per day
● Probiotic + greens supplement = Athletic greens or Jocko greens
● Selenium (3-5 Brazil nuts)
● Iodine (splash of iodine salt in water/food)

The Essentials:

● I use NSDR to transition into sleep and or the Huberman sleep stack supplements if very
alert before bed which you can find at Momentous Supplements.
● 1 gram of protein per pound of body weight (when trying to build muscle). Momentous
Supplements; protein will absorb best in the early part of the day
● ½ body weight in ounces of water + 125-150% of weight lost in ounces after a workout, work
day, or sauna
● LMNT electrolyte packet (Amazon)
○ Critically important for high performance. LMNT in particular has the right amount of
sodium, magnesium, and potassium which will help your brain pass electricity efficiently. Most
supplements are garbage. If I post a supplement here that is because the dosage is accurate
and tied to scientific data.
● Hormone support bundle daily Momentous Supplements
● Cognitive bundle 1X per week to enhance focus and energy for a skill session/work bout
Momentous Supplements.

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 ● Examine.com is a WONDERFUL website to learn cutting-edge information about
ANY supplement you have questions about. Just simply search the particular supplement and you
will have plenty of information to look through.

SUPPLEMENTS IN ORDER OF IMPORTANCE:

1. Greens supplement w/ quality probiotic

● Athletic Greens
● Jocko Greens
○ critically important for gut microbiome health, neurochemicals, hormones, serotonin etc.
2. Omega 3 (Momentous)
a. Neuron health, critically important, mood, focus, learning, etc.
3. Vitamin D (Momentous)
a. Hormones, neurochemicals, dopamine
4. Metabolic Foundation (mentioned above⬆)
a. increase the burn rate of neurons, which will increase total calories burned throughout the
day.
5. Electrolyte (LMNT Brand)
a. Allows neurons to work at full potential
6. Protein (Momentous)
7. Creatine (Momentous)
a. Not just muscle performance, creatine is actually primarily a cognitive supplement
8. Huberman Sleep Stack (Momentous)
● Magnesium Threonate
● Theanine
● Apigenin
● Inositol
○ Can be taken every day or only when very alert before bed etc.
9. Hormone Support Bundle (Momentous)
a. Cycle fadogia agrestis, TangKat doesn’t need to be cycled. Great way to naturally boost
testosterone!
10. Cognition Bundle (Momentous)
a. I stack the Huberman cognition bundle 1-2X per week to have high focus and high energy
during learning / work bouts. This bundle allows a sharp increase of acetylcholine and
dopamine for a wonderful 90 minute work bout. I take them about 30 minutes before that
particular window of time.
15% off Momentous Supplement code: LIFEFORCE at checkout, international shipping!

Best,

Will Robinson 🦾🧠
Instagram and Twitter- neuro_will
TikTok- neuro.will
Email- [email protected]
Tips are welcome :)
Cash App: $neuroflex

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