I have very, very strong protocols that

are science-based and dedicated to

lowering negative affect and increasing

productivity and creativity.

So tell Yeah, for sure. Yeah,

absolutely. And there it's all designed

to actually do so. What I ingest, when I

ingest it, what I actually do. So I I

get up real early and there's a lot of

research on how the brain works. There's

an ancient Vedic science literature on

on something called the Brahma Muhurta.

I I spend a lot of time in India. I go

to India every year. And I study with a

lot of both scientists and and and

spiritual teachers in in I'm a Catholic,

but I do that anyway cuz it's really,

really good stuff. And they've always

talked about the Brahma Muhurta, which

in Sanskrit means the creator's time.

It's an hour and 36 minutes before dawn.

A Muhurta is 48 minutes long. As in in

ancient Vedic physics.

That's arbitrary from a scientific point

of view. But there is a lot of research

that shows that if you get up before

dawn and you're conscious and awake

while the sun is rising, it has strong

neurochemical immune You know, I've seen

the literature on this. You're more

productive, you're more effective,

you're more creative, you're more

focused, and you're happier. Is the way

that that works. And and Huberman talks

about this stuff a lot, too. About, you

know,

the sunrise, the sunrise. So that's what

I practice. And 4:30 is my time. I

usually work out from 4:45 to 5:45 every

morning. And I'm I'm a 7-day-a-week guy,

which means that I have to be really

careful to not screw up my joints and

and and I want to be working out when

I'm in my 80s, which is long you know, a

couple of decades from now. And that

means I have to really structure this

thing in a very, very good way to do

that. And a lot of it is zone two

cardio, sometimes zone three hit

training, etc. But it's also a lot of

resistance training, too. And also I'm

able to stay healthy and not touch my

hormones, which is really good. It's a

nice side effect of that. But that

manages my negative affect from the very

first moment. The second thing that I do

is is that's that's the physical

fitness. The second is my metaphysical

fitness, which is the second technique

for managing negative affect, but it's

also really personally important to me.

I go to mass every day. I go to church

every day [laughter]

cuz I'm a Catholic. It's the most

important thing in my life. Now, I also

work I've studied Vipassanā meditation

and Stoic philosophy. Everybody's

[snorts] got to find their thing.

Something that they actually practice,

which is a a form of transcendence. To

transcend yourself, to actually be

focused on things greater than yourself

every single day. So, I go to mass from

6:30 to 7:00 every day. And when I'm at

home, it's with my wife. And when I'm on

the road, it's by myself. They because

the great thing about the Catholic

Church is like Starbucks. It's a very

high-quality uniform product. It's

pretty easy to find, right? So, for me,

that's great. That really works. Then

and I haven't ingested anything except

uh you know, electrolytes and with some

creatine monohydrate, 10 g.

Because I don't I don't want that just,

you know, you know, that that second 5 g

is really good for your brain, yeah,

etc. etc. That research is unbelievably

strong at this point. I've heard you

talk about it and it's just really

great. So,

I'm not ingesting anything until I get

back. And then I actually

self-administer psychostimulant. That's

when I actually use my caffeine. And I

like caffeine, and I've been drinking it

since I you know, I grew up in Seattle,

and so I'm a you know, I drink a lot of

dark roast Starbucks, you know, the the

more they burn it, the better I like it.

And I'll drink 350 mg of caffeine, and

I'll get that in the in a bolus right

after I get back and before I eat

anything. But that's 2 and 1/2 hours

after I've gotten up at this point.

Because of all of that stuff about

adenosine clearing and etc. etc. That's

contested, but works for me. I don't get

the crash in the afternoon. And then

only then I eat. And I get about 60 g of

protein in my first meal of the day,

which is really good. Greek yogurt has a

lot of tryptophan in it, and that will

actually hold you. And when I do that,

when I get get work, I get 3 and 1/2

hours of concentrated creative work,

which you don't get otherwise. You're

not going to get I can't write for 3 and

1/2 hours unless I set my day up in a

particular way, and I'm not unbearable

to live with because my negative affect

has been managed. That's my five-part

protocol.