Andrew Huberman is the #1 health scientist.
I’ve listened to 100+ hours of his podcast and interviews.
His 7-steps for a long healthy life:
Get sunlight in your eyes first thing in the morning every day.
- No sunglasses
- 20-30 minutes is ideal
- Glasses / contacts fine
- Windows filter too much
- Artificial light if up before sunrise
Light wakes up your body & sets a timer for great sleep later.
Delay caffeine consumption for 90-120 minutes after waking.
If you drink it too early, it screws up your body's normal wake cycle. This causes an afternoon crash.
No caffeine 10-12 hours before bed.
"Every 24 hours, we need to re-up exercise."
Weight training - 3 days
Cardio - 3 days
Sauna & cold cycle - 1 day
80% of cardio in zone 2 (be able to talk)
Sunday (rest) he tries to be outside and walk / hike as much as possible.
Avoid all processed foods.
Fast until noon. 16 hours daily.
Lunch - Protein-heavy with vegetables. Avoid carbs for mental clarity.
Snack - nuts or protein shake
Dinner - Protein, veggies, and some carbs to aid sleep.
5-30 min walk outside after each meal.
"Get into a tunnel of quality work."
- Fasting improves ability to focus
- Keep eyes at eye level or above
- Begin 2-4 hours after waking
- Avoid bathroom breaks
- Focus for 90 minutes
- Sit or stand upright
- Avoid distractions
Get sunset sunlight for 5-30 minutes to keep your melatonin rhythm.
Dim lights and keep them at eye level or below. Change to red bulbs.
Take a hot shower / bath or use sauna. The heat helps your body cool off better and transition to sleep.
"Don't ask how people are doing. Ask how they're sleeping."
- Cool dark room
- Get your morning sun
- Same bedtime every day
- Avoid bright & overhead lights at night
- Heat exposure to aid transition to sleep
Sleep better to function better.