The Enlightened Explorer: Huberman's Humble Journey in Science
wellbeing, wellness
In the amazing world of life experiences, it is often the teachings that resonate most deeply within us that bear the power to transform our lives. After spending 150 hours deeply engrossed in the captivating Huberman Lab podcast, I have gained knowledge about a wealth of precious information that I am dedicated to sharing with you. Despite the multitude of universally recognized truths, such as the detrimental effects of bad sleeping habits or the absence of exercises on our well-being, a minimal number of individuals take proactive measures to address these concerns.
Surprisingly, even though these issues are glaringly evident in the collective consciousness of society, the implementation of necessary actions remains significantly limited. In these fascinating lessons about biology and science, lies a profound truth: the importance or value we assign to different things in our lives, plays a significant role in determining the direction our lives take.
One of Huberman's key contributions has been: Regenerating Retinal Neurons and Unraveling the Mysteries of ADHD and Stress
By sharing information in a way that is easy to understand, Huberman is helping to democratize access to scientific knowledge, which otherwise highly centralized and difficult to reach. His work is making it easier for people to make better decisions about their health and well-being.
If you're interested in learning more about Andrew Huberman and his work, there are many resources available online. There is even an AI chatbox special built to find easy and quick any protocol Huberman talks about. You can check out his podcast or read articles about his research to get a better sense of what he's all about.
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Who is Andrew Huberman?
A Stanford School of Medicine professor with a Ph.D. in neuroscience who has received numerous awards and recognitions for saving and improving millions of lives and whose YouTube videos have been viewed over 100 million times. Andrew Huberman is a neuroscientist who has been working to make scientific knowledge more accessible to the public. Through his research and podcast, he has been sharing insights from his work with a wider audience, making it easier for people to learn about the latest developments in neuroscience and other fields.
Story fact
After running out of air while shark diving, he was faced with a difficult decision: go for the surface and risk being attacked by a shark or wait for a fellow diver to share oxygen. He chose to wait and survived. The next day, he got back in the water and swam with the sharks. Why? Because he understands how the brain works. By putting himself back in the same environment, he was able to purge the trauma and allow himself to heal. Let's explore 10 fundamental pillars that we have identified as the most essential.
Hydration
It’s important to stay hydrated, especially at night when you’re more likely to become dehydrated.
To help combat this, try drinking 16 ounces or more of water in the morning and adding a little sea salt or electrolytes.
Additionally, it’s a good idea to delay caffeine consumption for 90-120 minutes after waking up to avoid an afternoon crash.
Remember that hydration is essential for mental performance!
Forward Movement
When you're feeling anxious, it can be helpful to engage in activities that decrease neural activity in the amygdala.
One way to do this is by engaging in activities that involve optic flow, or visual images moving by the eyes.
Running, biking, and walking are all great ways to do this.
The goal is to be alert but not anxious so that you can get to work.
Morning Sun
Exposure to indirect sunlight in the morning can help stimulate wakefulness.
Avoid wearing sunglasses, although contact lenses or glasses are acceptable.
It's important not to directly gaze at the sun.
If awake before dawn, artificial light can serve as a substitute.
The morning sunlight initiates a 12-14 hour cycle that triggers the release of melatonin.
Fast
Delaying food until later in the morning can be beneficial for your health.
Depending on your recent eating history and insulin sensitivity, you may be able to have small amounts of food without breaking your fast.
Fasting can increase norepinephrine levels, which can improve your ability to focus, learn, and do deep work.
Deep Work
To increase alertness, maintain good posture and keep your eyes at eye level or above.
To stay focused on work for 90 minutes, avoid using the bathroom if possible, turn on white noise and minimize distractions.
Begin 2-4 hours after waking up.
Get into a state of good quality work.
Exercise
For a duration of 60 minutes or more and a frequency of 5 times or more per week, aim for a 50/50 split between strength and endurance training. You can read more about it here .
Adjust the ratio based on your goals.
For resistance training, aim for 80% of your maximum capacity.
For cardio, aim for 80% of your maximum heart rate (zone 2) where you can still talk.
Exercise should be done every 24 hours.
Nutrition
Aim to eat late morning when you are 80% full.
For lunch, eat protein and vegetables while limiting carbs.
For dinner, eat a higher ratio of carbs to aid sleep.
Make sure you are getting the nutrients you need.
Take a brief 5-30 minute walk outside after eating if possible.
Non-Sleep Deep Rest
To improve brain and body function, shift your state towards deep relaxation for 10-20 minutes.
You can do this through hypnosis, meditation, a short nap or yoga nidra.
Hypnosis has been shown to increase neuroplasticity.
Afterward, enter another period of deep work.
Evening Routine
Expose yourself to late afternoon/evening sunlight for 5-30 minutes to keep your melatonin rhythm appropriate.
For dinner, include starchy carbohydrates to support serotonin release and help you transition to sleep.
Dim lights and keep them at eye level or below if possible.
Sleep
To aid the transition to sleep, take a sauna, hot bath or hot shower.
The heat exposure causes your body to cool itself off faster.
Keep the room dark and cool.
Note. The following information is provided for general informational purposes only and should not be construed as medical advice. The content discussed in this post is not intended to be a substitute for professional medical guidance, diagnosis, or treatment. Always seek the advice of a qualified healthcare professional regarding any medical condition or concern.
The information contained in this post is based on the knowledge and understanding available up until the date of its publication. However, medical knowledge and practices are constantly evolving, and new research may emerge that could alter or challenge the information presented herein.
The author, publisher and associated entities of this post disclaim any liability for any direct, indirect, or consequential loss or damage incurred by following the information presented. It is essential to consult with a qualified healthcare professional before making any decisions or taking any actions based on the information provided in this post.
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