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Andrew Huberman@huberman-protocolsweb

Optimiser les sessions de travail profond

what it claims

For optimal deep work, structure your sessions into blocks of a maximum of 90 minutes, maintain an upright posture, and perform this work within 8 hours of waking up.

holds up

This advice is based on the concept of ultradian cycles, which suggests that our brains operate in cycles of activity and rest lasting approximately 90 minutes (Kleitman's work…

noli's read

This advice is based on the concept of ultradian cycles, which suggests that our brains operate in cycles of activity and rest lasting approximately 90 minutes (Kleitman's work, observational). The recommendation to work within 8 hours of waking aligns with circadian rhythms, during which alertness and body temperature are generally higher, facilitating concentration. An upright posture is correlated with better respiratory mechanics and a state of increased alertness, though its direct impact on productivity is moderated by studies on ergonomics. It is important to note that the 90-minute duration is a biological average and not a rigid limit for everyone. The idea that this specific window is the only productive one is a simplified interpretation of complex biology. Overall, these strategies are consistent with the principles of chronobiology and cognitive energy management.

the sources

Claimed by Andrew Huberman. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Effect: CV events, high-risk patients on high-dose EPA (REDUCE-IT) — -25% relative (high-risk only)
Measured on: REDUCE-IT: 8,179 statin-treated high-risk patients

Strong for a specific medical use; modest for everyday wellness.

Others on this

The buzz from a Monster Energy comes almost entirely from its caffeine (and the sugar riding along with it) — the taurine and the B-vitamin megadoses on the can don't add a proven benefit beyond that.

mixedscience.snitch

Needlessly delaying bedtime ("bedtime procrastination") is framed here as coming from not having processed the day's emotions — working through them before bed supposedly helps you fall asleep.

not provenhealingwithchloe1

The strongest lever for getting your focus back isn't willpower — it's architecture: strip distraction triggers out of your environment (phone out of sight, notifications off) and protect a real block of uninterrupted time for demanding work, scheduled for whenever you're naturally most alert rather than whenever it happens to fit.

mixedDaniel Pink

Noli has read similar claims

Other advice in the Register that leans on the same research.

To support heart, brain, and immune system health, it is recommended to use a high-quality omega-3 supplement (with transparent purity testing) to compensate for insufficient intake in the modern diet.

holds upSteph Grasso, MS, RD

Get your vitamin D and triglyceride levels tested at the onset of menopause, as the drop in estrogen naturally increases cardiovascular risk. To address this, it is recommended to supplement with vitamin D, vitamin K2 (to guide calcium toward the bones rather than the arteries), and 2g of EPA-rich omega-3s to limit inflammation and regulate blood lipids.

holds upMary Claire Haver, MD

Omega-3s (especially in EPA/DHA forms) are essential fats often lacking in our modern diet. Supplementing allows, in a scientifically proven manner but without miracles, for the reduction of inflammatory stress, the acceleration of physical recovery, the support of cardiac vitality, and the stabilization of mood.

holds upGreg /Major Mouvement ( kiné à bretelles )

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