Andrew Huberman on Focus, Energy, and Performing at Your Best

本期播客节目邀请了赫伯曼博士（Dr. Heberman）做客 A16Z 节目，他在节目中探讨了自己的日常健康方案、睡眠常规、锻炼制度以及旨在提升认知表现的科学依据习惯。 赫伯曼博士回顾了他的播客自 2021 年 1 月推出以来产生的巨大且意料之外的影响，并指出听众（包括马克·安德烈森等知名人士）如何根据他基于科学的方案改变了他们的日常习惯。他强调，他并不居功于这些方案本身，因为它们通常源自外部科学研究，这赋予了他学习和教学的自由。 在谈到典型的一天时，赫伯曼博士概述了他自律的早晨常规。他在醒来时不在床上看手机，进行五分钟简短的冥想，重点是观察思维的混乱而不是达到平静的状态，并且雷打不动地在醒来的头 30 到 60 分钟内让阳光照进眼睛。如果去锻炼，他会立即摄入咖啡因（偏爱马黛茶）；否则，他会推迟摄入。 他的抗阻训练方案已有 35 年的历史，包括每周三天力量训练和两到三天有氧运动。力量训练的训练量非常低——每个动作进行一组轻松的热身组、一组中等强度的准备组，以及仅两组竭尽全力的正式组，直到达到力竭，并且每次训练都追踪进度。他的有氧运动采用简短的高强度间歇方法（例如全力冲刺 20 秒，休息 10 秒，重复八次）。训练结束后，他通过淀粉、水果、乳清蛋白和酸面包来补充能量，接着是富含蛋白质的午餐，包括牛肉、米饭和蔬菜，并使用消化酶和抗组胺酶来确保最佳消化。 到了下午，如果睡眠不足，他会利用 10 到 30 分钟的非睡眠深度休息（NSDR）瑜伽尼德拉来恢复精力，而不会产生睡眠惰性。他确保观看晚间阳光，下午 2:00 前停止摄入咖啡因，吃一顿较小的晚餐，并通过调暗灯光、佩戴红色镜片的防蓝光眼镜以及将手机收好或锁在超级安全锁盒中来抵御社交媒体的干扰，以此放松身心。他的补剂方案包括 AG1、大剂量的 EPA omega-3（Lavaza）、维生素 D3、东革阿里（Tongkat Ali）、P5P、N-乙酰半胱氨酸、复合维生素、干燥肝脏和晚间睡眠复合剂。 当被要求将他的建议精简为过上更健康生活的顶级建议时，赫伯曼博士强调了三个主要做法： 1. 在醒来后的头 30 到 60 分钟内接触清晨的强光，理想情况下是阳光。 2. 低训练量、高强度的力量训练方案，以彻底改变身体重构和健康状况。 3. 通过建立一致的就寝时间窗口并利用长呼气呼吸或眼球运动技术等工具来重新入眠，从而优化睡眠质量。 对于创始人以及专注于认知表现的个人，赫伯曼博士提供了具体的战略指导： 1. 识别并极力保护你个人的高认知能力时间窗口（对他而言是上午 9:30 到中午 12:30，以及下午 4:00 到晚上 7:00），并将这些深度工作时间段像战斗一样对待，使其完全不受干扰。 2. 每天通过简短的打卡或内省时刻脱离刺激-反应循环，以确保合理的能量分配和认知任务切换。 3. 像长跑运动员一样运作，找出你能持续进行的实际工作的最大数量而不会精疲力竭，并建立一个非破坏性的每周重置常规。他还对未来的神经技术表达了兴奋之期，例如通过受控眼球运动和电刺激来诱导睡眠的专用睡眠眼罩。

This podcast episode features an interview with Dr. Heberman on the A16Z show, where he discusses his daily wellness protocols, sleep routines, exercise regimes, and science-backed habits for cognitive performance. Dr. Heberman reflects on the massive unexpected impact of his podcast, which launched in January of 2021, noting how listeners—including notable figures like Mark Andreessen—have changed their daily habits based on his science-informed protocols. He emphasizes that he does not take credit for the protocols themselves, as they generally stem from external scientific research, which affords him the freedom to learn and teach. Walking through a typical day, Dr. Heberman outlines his disciplined morning routine. He wakes up without checking his phone in bed, engages in a brief five-minute meditation focused on observing the chaos of the mind rather than achieving a peaceful state, and religiously gets sunlight in his eyes within the first 30 to 60 minutes of waking. If exercising, he consumes caffeine immediately (preferring yerba mate); otherwise, he delays it. His resistance training protocol spans 35 years and consists of three weight-training days and two to three cardio sessions per week. The strength workouts feature very low volume—a light warm-up set, a moderate preparation set, and only two all-out work sets per exercise taken to momentary muscular failure, tracking progress every session. His cardio involves a brief, high-intensity interval approach (such as 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times). After training, he refuels with starches, fruit, whey protein, and sourdough toast, followed by a protein-rich lunch of beef, rice, and vegetables, using digestive enzymes and an anti-histamine enzyme to ensure optimal digestion. In the afternoon, if sleep was lacking, he utilizes a 10 to 30-minute non-sleep deep rest (NSDR) yoga nidra session to restore vigor without sleep inertia. He ensures evening sunlight viewing, stops caffeine consumption by 2:00 p.m., eats a smaller dinner, and winds down by dimming lights, wearing red-lens blue-blocking glasses, and putting his phone away or locking it in a super-max lockbox to combat social media distractions. His supplement regimen includes AG1, high doses of EPA omega-3s (Lavaza), vitamin D3, Tonga Ali, P5P, N-acetylcysteine, a multivitamin, desiccated liver, and an evening sleep complex. When asked to distill his advice into top recommendations for a healthier life, Dr. Heberman highlights three primary practices: 1. Morning bright light exposure, ideally from sunlight, within the first 30 to 60 minutes of waking. 2. The low-volume, high-intensity weight training protocol to completely transform body recomposition and health. 3. Optimizing sleep quality by establishing a consistent bedtime window and utilizing tools like long-exhale breathing or eye-movement techniques to fall back asleep. For founders and individuals focused on cognitive performance, Dr. Heberman offers specific strategic guidance: 1. Identify and fiercely protect your personal windows of high cognitive capacity (for him, 9:30 a.m. to 12:30 p.m. and 4:00 p.m. to 7:00 p.m.) and treat these deep work blocks like a fight, keeping them entirely free from distractions. 2. Step away from stimulus-response loops daily through short check-ins or introspective moments to ensure proper energy allocation and cognitive task-switching. 3. Operate like a long-distance endurance runner by figuring out the maximum amount of real work you can do consistently without burning out, and establish a non-destructive weekly reset routine. He also expresses excitement for future neurotechnologies, such as specialized sleep masks that induce sleep through controlled eye movements and electrical stimulation.