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Huberman Lab Intro

0:08 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Intro (Part I)

1:49 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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8 Weeks of Daily 13-Minute Meditation Improves Focus & Concentration

1:09 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Performing Focused-Based Meditation Within 4 Hours of Bedtime Impairs Sleep

0:45 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Intro (Part II)

0:33 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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AD: Momentous Supplements

1:12 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Disclaimer

0:16 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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1:20 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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1:05 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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AD: Eight Sleep

1:18 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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The Arrow Focus Model: Epinephrine the Shaft, Acetylcholine the Head, & Dopamine the Engine

5:39 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Sleep Modulates Focus & Attention; Get Quality Sleep 80% of Nights

2:52 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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40-Hz Binaural Beats Improve Focus; Andrew Recommends Listening for 5 Minutes Pre-Work

2:45 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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White & Pink Noise Improve Ability to Transition Into Concentrated States

2:00 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Focus Is Dynamic; Andrew Recommends Warming Up Before Cognitive Work Bouts

3:19 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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The Ideal Duration for a Bout of Focused Work: ~90 Minutes

2:20 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Recommends 10-30 Minutes of 'Deliberate Defocus' After Focused Work Bouts

2:46 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Recommends 1-3 90-Minute Focused Work Sessions Per Day

2:52 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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1:21 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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1:16 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Fasted vs. Fed States for Focus: Low Blood Glucose Impairs Neuron Function

8:58 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Foods Rich in Tyrosine, Like Parmesan Cheese & Certain Meats, Improve Focus

2:02 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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100-400mg of Caffeine Improves Focus & Concentration

1:33 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman's Preferred Caffeine Source: Anna Park Yerba Mate

1:01 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Caffeine Increases Dopamine Receptor Density, Boosting Dopamine's Potency

0:28 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Caffeine Disrupts Sleep Architecture; Avoid It Within 10-12 Hours of Bedtime

0:39 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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By Increasing Epinephrine Release, Caffeine Enhances Focus

1:18 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Acute Stress Improves Concentration & Performance Via Adrenaline Increases

2:50 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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1-5 Minutes of Cold Exposure Before a Work Bout Increases Epinephrine, Enhancing Focus

4:28 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Epinephrine Increases Enhance Focus for ~1 Hour; Stack Protocols for Maximum Efficacy

1:04 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Refocusing During a Meditation Session Improves Your Ability to Concentrate

6:21 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Non-Sleep Deep Rest (AKA Yoga Nidra) Improves Focus When Sleep-Deprived

4:31 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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The Reveri App's Hypnosis Protocols Improve Focus & Concentration

3:55 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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The Optimal Time of Day for Focus-Enhancing Protocols: Meditation, NSDR, & Hypnosis

0:39 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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30 Seconds to 3 Minutes of Visual Focus Improves Cognitive Focus

7:57 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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1-3g of EPA/Day Improves Mood & Cognitive Function

2:44 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Creatine Improves Cognitive Performance; Andrew Supplements With 5g Daily

1:42 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Alpha GPC Boosts Acetylcholine, Enhancing Focus; Andrew Supplements With 300-600mg Pre-Work

2:11 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Supplements With Garlic (600mg) to Prevent Alpha GPC-Associated TMAO Spikes

1:50 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Often Supplements With 500mg of L-Tyrosine to Boost Focus

1:34 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Avoids Stacking >3 Focus-Enhancing Protocols at Once

1:51 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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If Not Prescribed, Andrew Strongly Discourages Taking Adderall to Enhance Focus

3:55 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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For Boosting Focus, Behavioral Tools > Nutrition > Sleep > Supplements > Prescription Drugs

2:23 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Occasionally Supplements With 500mg of Phenylethylamine to Boost Dopamine

1:54 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Recommends Using Exmaine.com Researching for Nootropics

1:55 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Outro (Part I)

2:21 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Support the 'Huberman Lab' Podcast

0:41 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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AD: Momentous Supplements

0:40 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Connect With Andrew Online

0:45 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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Andrew Huberman Outro (Part II)

0:16 · Focus Toolkit: Tools to Improve Your Focus & Concentration - Andrew Hubermanview episode

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