Ladies, are you ready for your man to commit to you with the same diligence and enthusiasm he pours into his intermittent fasting regimen? Then optimize your relationship this Valentine’s Day with the only Huberman-approved date-night guide.

This list has something for everybody—long-term lovers, a new fling, and sunscreen-truthers alike.

Morning coffee date.
Why wait till dark to get the romantic juices flowing? Gaze deep into your lover’s eyes as he gazes over your shoulder at the low-angle morning sun. The photons flooding his retinas may help regulate his circadian rhythm. But if the conversation is optimized, you’ll be up all night long.

Kitchen kisses.
Your enzymes won’t have trouble breaking down the macronutrients in those seed-oil-free turkey meatballs. But your sister might need a minute to digest that “I think he might be the one” voice note.

Hit the dance floor.
The two-step, the rumba—it doesn’t matter how you do it. Research shows that dancing promotes activity in the neural circuit connecting your motor cortex to your adrenal glands, activating receptors on your vagus nerve that in turn excite brain areas that release norepinephrine, creating a brain-to-body-to-brain “arousal loop” that can improve energy and alertness. TLDR: If the boogie doesn’t turn him on, nothing will.

Lavish him with gifts.
Move over, Russell Stover. This year, ditch the chocolates and spoil your sweetheart with a six-month supply of omega-3 fatty acids. Don’t forget the heart-shaped pill case.

Visit a cozy cocktail bar.
Go ahead, pick your poison. Then whip out your notepad because he’s about to spend the next 90 to 120 minutes explaining how alcohol increases cortisol in the adrenal glands, negatively impacts gut health, and is, technically speaking, a poison.

Sweat it out.
Maximize your longevity and love connection with a steamy hot yoga session or spin class. Feeling strong? Level up with kickboxing. It’s a perfect way to let out some pent-up frustration—just shut your eyes and imagine him whispering in your ear, “Actually, it’s data are.” Boom, knockout!

Ask him some questions.
The quickest way to your man’s heart is through the right ventricle by way of his tricuspid valve, as he explained (with diagrams) on your first date. The second quickest? Ask him whether microplastics disrupt the body’s fragile hormonal balance. (A budget-friendly pick.)

Deliberate cold exposure.
Picture this: You, your beau, and an oversized tin trough filled with enough ice to sink an early twentieth-century sea vessel. Can you imagine anything hotter? And yes, your body might go numb. But you’ll still feel all sorts of butterflies.

Testosterone Replacement Therapy (TRT).
Is that Cupid’s arrow or a 160-milligram injectable dose of testosterone cypionate? If your ears start ringing, immediately dial 9-1-1. Then call your mom—those might just be wedding bells.

Couples therapy.
Are you and your partner struggling to connect? A couples therapy session might help facilitate better communication, deepen your relationship, and SAVE. That’s right, visit betterhelp.com/huberman for 15 percent off your first counseling session. That’s B-E-T-T-E-R-H-E-L-P dot com slash Huberman. Don’t wait!

Leave him alone.
Who are you kidding? SoulCycle? TRT? Give your man what he really wants: a quiet night alone. Set out the ashwagandha, fix him a hot cup of magnesium tea, and throw Huberman on the Sonos. The best part? You get a night to yourself too.