This conversation presents Huberman’s practical framework for improving mental and physical performance through routines that work together across the day. He explains why morning cortisol and sunlight can be beneficial, how exercise and deliberate discomfort build resilience, and why breathing, darkness, and eye movements may support stress control and sleep. The discussion also examines diet, carbohydrates, supplements, GLP-based drugs, peptides, and their uncertain evidence. Later, Huberman reflects on psychedelics, neuroscience, prayer, God, spirituality, meaning, and the limits of scientific explanation. The episode closes with advice on effortful learning, unconscious guidance, glymphatic clearance, post-meal movement, and maintaining metabolism with age.