Rick Rubin's Daily Routine

Summary

The transcript features a conversation about daily routines, emphasizing the importance of morning activities, sunlight exposure, and exercise. The speaker discusses their preference for avoiding work until the afternoon and using red light exposure in the evening to improve sleep and reduce cortisol levels. They also touch on the impact of cheap, nutrient-poor calories and blue light exposure on modern health crises.

Takeaways

• 🌞 The morning routine starts with waking up slowly and going outside into the sun, preferably as naked as possible.
• 🏃‍♂️ About an hour after waking up, there's a focus on physical activity, such as a beach walk or gym session.
• 🧘‍♂️ Stretching, yoga, and foam rolling are part of the morning routine to prepare the body for the day.
• 📅 Work begins around 11 a.m. at the earliest, but some days it doesn’t start until 1 p.m., with focused work hours from 1 p.m. to 6 p.m.
• 💡 Avoids any work-related tasks or calls in the morning to maintain mental clarity.
• 🕯️ In the evening, the environment is set with only red light after sunset to wind down, aided by wearing red lens glasses.
• 📺 Evening activities include family time, watching wrestling or documentaries, and avoiding stimulating work-related discussions.
• 📵 Phones and screens are set to red light mode in the evening, minimizing exposure to blue light for better sleep quality.
• 😴 Falling asleep happens by 10 p.m., typically within 15 minutes, following an evening routine designed to calm the mind.
• 🔬 Limiting exposure to blue light at night and utilizing red light reduces cortisol levels, promoting a more natural sleep-wake cycle.

Q & A

What is the general structure of the speaker's morning routine?

The speaker begins their day by waking up slowly and spending time outdoors in the sun, often as naked as possible. They then either go for a beach walk or head to the gym depending on location. This is usually followed by some stretching before they engage in any work.

How does the speaker manage work tasks and thoughts in the morning?

The speaker avoids engaging in work-related tasks before 11:00 a.m. or even 1:00 p.m. However, if an exciting thought comes to mind, they will note it but avoid diving into any work until later in the day.

What does the speaker's typical workday schedule look like?

The speaker typically works in a focused manner from around 1:00 p.m. to 6:00 p.m., although some days they start at 11:00 a.m. The early part of their day is reserved for personal activities, while the afternoon is dedicated to work.

What measures does the speaker take to wind down in the evening?

The speaker avoids bright artificial light in the evening by using only red light in their space and wearing red lens glasses after sunset. They spend time with family, have dinner together, and may watch TV or documentaries while wearing the glasses.

How does limiting artificial light exposure in the evening benefit the speaker?

The speaker reports better sleep and less exposure to disruptive stimuli. Red light helps suppress cortisol levels, especially for shift workers, which is beneficial for winding down and avoiding overstimulation before bed.

What impact does blue light exposure in the evening have on health, according to the speaker?

The speaker likens blue light to 'cheap photons' that can be harmful when consumed at the wrong time of day. Overexposure to blue light, especially at night, can contribute to health issues such as obesity and mental health problems.

What analogy does the speaker use to explain the overabundance of artificial light?

The speaker compares the cheapness and accessibility of blue light to low-cost, nutrient-poor calories. Just as cheap calories can negatively affect physical health, 'cheap photons' or blue light can disrupt circadian rhythms and overall well-being.

What is the speaker's relationship with scientific validation for health practices?

The speaker mentions that while some health practices may seem unconventional at first, they are often validated by scientific studies years later. They view this as a natural delay between practice and academic confirmation, and continue experimenting with health practices.

How does the speaker view the connection between creativity and formal education?

The speaker believes that creativity, especially in fields like music, thrives outside of formal academic structures. They argue that artists like the Geto Boys, Slayer, and Eminem wouldn't have achieved their unique sound if they had been confined to formal music theory training.

What personal changes has the interviewer made based on the speaker’s advice?

The interviewer mentions adopting the use of red lens glasses and changing other health practices based on the speaker’s suggestions. They note that these changes have had positive effects on their sleep and overall health.