5 Health Tips from Andrew Huberman

If you want to sharpen your mind, boost your energy, and optimize your health, there’s no one better to take advice from than Dr. Andrew Huberman – neuroscientist, professor at Stanford University, and a verified playboy. Huberman’s work delves into how we can improve brain and body function with practical, science-based routines. Here are five top health tips he recommends to boost overall well-being.

1. Get Morning Sunlight Exposure

Huberman places top priority on early morning sunlight exposure. Why? Natural light in the morning helps to regulate your circadian rhythm, which is your body’s internal clock that controls sleep, mood, and energy cycles. He suggests getting outside within 30 minutes of waking to allow your eyes to naturally absorb sunlight for 5-10 minutes, even on overcast days.

• How to Implement: Aim to get outside first thing in the morning without sunglasses (though never stare directly at the sun) and let that natural light help set the pace for your day.
• Benefits: Better mood, higher energy levels, and improved sleep quality. It’s a small habit that has a big impact.

2. Prioritize Sleep Quality and Duration

According to Huberman, quality sleep is the cornerstone of optimal health. Poor sleep affects everything from cognitive performance to immune health and testosterone levels. Huberman stresses not only getting enough hours of rest but also sticking to a regular schedule.

• How to Implement: Aim for 7-9 hours per night. Keep your bedroom cool and dark, and power down devices an hour before bed to avoid disruptive blue light.
• Benefits: Enhanced memory and learning, lower stress, and better overall health.

3. Cold Exposure for Energy and Recovery

For an extra boost in energy and resilience, Huberman recommends cold exposure, like cold showers or ice baths. Cold therapy activates the body’s alertness systems, making it an effective tool for waking up both body and mind. It’s a practical way to train mental toughness, boost metabolism, and even improve recovery after workouts.

• How to Apply: Start with short cold showers—try 1-2 minutes—and gradually work up to longer sessions or ice baths. Frequency can be 2-4 times per week.
• Benefits: Increased energy, enhanced focus, and a stronger immune system.

4. Exercise Regularly and Mix It Up

Huberman emphasizes the importance of movement for both mental and physical health. Regular exercise reduces stress, strengthens the body, and improves cognitive function. He advises incorporating a variety of exercises, including cardio for endurance and resistance training for strength.

• How to Implement: Include 3-4 cardio sessions weekly (such as walking, running, or cycling) and 2-3 days of resistance training with weights or bodyweight.
• Benefits: Better focus, higher energy, and a reduced risk of health issues.

5. Strategic Nutrition and Fasting

Nutrition and timing are key pillars in Huberman’s approach to health. He’s a big proponent of intermittent fasting, a practice that can enhance focus and support metabolic health. In general, he advocates for eating nutrient-dense foods and keeping to an eating window that aligns with your body’s energy needs.

• How to Implement: Try intermittent fasting, such as an 8-10 hour eating window. Focus on whole foods, lean proteins, healthy fats, and plenty of vegetables.
• Benefits: Steady energy levels, better focus, and long-term cellular health.

Taking Action

These small shifts, from morning sunlight to high-quality sleep and intentional cold exposure, align with how your body and brain are designed to function. These changes are straightforward yet powerful. Start with one tip at a time, and experience the compounded effects on your life.