According to Dr. Andrew Huberman, neuroscientist and tenured professor of neurobiology at Stanford University, there are five key ingredients for a better health:
Sleep: Sleep is essential for physical and mental health. It allows our bodies to repair and rebuild, and it helps our brains consolidate memories and process emotions. Huberman recommends getting 7-8 hours of sleep per night, and avoiding caffeine and alcohol before bed.
Sunlight: Sunlight exposure helps our bodies produce vitamin D, which is important for bone health, immune function, and mood. Huberman recommends getting 15-30 minutes of sunlight exposure per day, even on cloudy days.
Movement: Exercise is essential for maintaining physical health and preventing chronic diseases. Huberman recommends getting at least 30 minutes of moderate-intensity exercise most days of the week.
Nutrition: Eating a healthy diet is important for providing our bodies with the nutrients they need to function properly. Huberman recommends eating plenty of fruits, vegetables, whole grains, and lean protein. He also recommends avoiding processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
Social connection: Social connection is important for mental and physical health. Huberman recommends spending time with loved ones, participating in social activities, and giving back to the community.
In addition to these five key ingredients, Huberman also recommends the following for better health:
Cold exposure: Cold exposure has been shown to have a number of health benefits, including improved mood, increased energy, and reduced inflammation. Huberman recommends taking a cold shower or bath for a few minutes each day.
Neuromodulation: Neuromodulation is the use of electrical stimulation or other techniques to alter brain activity. Huberman has studied the use of neuromodulation for a number of conditions, including pain, anxiety, and depression. He is currently developing a wearable device that uses transcranial direct current stimulation (tDCS) to improve cognitive function.
Microdosing: Microdosing is the practice of taking very small doses of psychedelic drugs, such as LSD or psilocybin, on a regular basis. Huberman has studied the effects of microdosing on a number of conditions, including depression, anxiety, and creativity. He has found that microdosing can be effective in improving mood, reducing stress, and enhancing cognitive function.
While Huberman’s research is ongoing, his findings suggest that there are a number of things that people can do to improve their health and well-being. By following the key ingredients outlined above, people can reduce their risk of chronic diseases, improve their mood and energy levels, and boost their cognitive function.
Here are some specific tips from Huberman for implementing each of the key ingredients:
Sleep:
Establish a regular sleep schedule and stick to it as much as possible, even on weekends.
Create a relaxing bedtime routine.
Make sure your bedroom is dark, quiet, and cool.
Avoid caffeine and alcohol before bed.
Sunlight:
Get 15-30 minutes of sunlight exposure per day, even on cloudy days.
Aim for sunlight exposure on your face, arms, and legs.
If you can’t get outside, consider using a sun lamp.
Movement:
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Include a variety of exercises in your routine, such as cardio, strength training, and flexibility exercises.
Find activities that you enjoy and that fit into your lifestyle.
Nutrition:
Eat plenty of fruits, vegetables, whole grains, and lean protein.
Limit processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.
Drink plenty of water throughout the day.
Social connection:
Make time for loved ones, even if it’s just for a quick phone call or text message.
Participate in social activities that you enjoy.
Give back to your community.
By following these tips, you can start to improve your health and well-being today.