10 THINGS You SHOULD do every DAY (According to Science)

Summary

This video explores how to live a scientifically optimized day based on Dr. Andrew Huberman's daily protocol. The routine includes waking up at 6 a.m., drinking a morning cocktail, practicing third-eye meditation, getting sunlight during morning exercise, and following a protein-rich breakfast with delayed caffeine intake. Other tips include taking specific supplements, using cold exposure, and working in 90-minute intervals. While many of the techniques offer real benefits, the narrator finds some impractical for everyday life and suggests integrating the most achievable ones to improve well-being.

Takeaways

• 😀 Wake up at 6:00 a.m. to boost success and happiness, following the habits of CEOs and Dr. Andrew Huberman.
• 💧 Start the day with a 'morning cocktail' of water, Himalayan salt, and lemon/lime for hydration, digestion, and metabolism activation.
• 🧘‍♂️ Use third eye meditation after waking to improve focus and prime the mind for the day.
• 🌞 Get sunlight within the first 3 hours of waking, ideally combined with outdoor exercise for 30 minutes to boost cognitive performance.
• 🥑 Have a protein-rich, balanced breakfast with fats and carbs, delaying caffeine intake by 90 minutes to prevent the afternoon crash.
• 💊 Use a minimal supplement routine, focusing on probiotics, vitamin D3, and postbiotics to improve gut health, skin, and nutrient absorption.
• ❄️ Incorporate cold exposure, such as cold showers, for at least 11 minutes per week to activate brown fat and improve energy levels.
• 💼 Follow a 90-minute deep work session for productivity, followed by a 60-minute break for rest and rejuvenation.
• 👨‍👩‍👧‍👦 End the day by doing something you love, like spending time with family or friends, to balance work and relaxation.
• 😴 Use a sleep protocol that includes a carb-heavy dinner, reducing artificial light in the evening, and taking specific supplements to promote relaxation and better sleep.

Q & A

What is the core premise of the video script regarding Andrew Huberman's daily protocol?

The video script discusses living a scientifically optimized day following Andrew Huberman's daily protocol, which includes habits like waking up early, drinking a morning cocktail, meditating, working out with sunlight, eating an optimized breakfast, and incorporating supplements for better health.

Why does Huberman recommend waking up at 6:00 a.m.?

Huberman recommends waking up at 6:00 a.m. because it is believed to contribute to both success and happiness. In a study of CEOs, 64% claimed that waking up early made them more successful and happier.

What is the purpose of the morning cocktail, and what are its ingredients?

The morning cocktail consists of water, pink Himalayan salt, and lemon or lime. It serves to hydrate the body, aid digestion through increased stomach acidity, and boost metabolism.

How does Huberman suggest priming the mind in the morning?

Huberman suggests using the third eye meditation technique to prime the mind. This involves focusing on breathing and then concentrating on the 'third eye' area, located above the eyebrows, to enhance focus and activate the pineal gland, promoting intuition and awareness.

What are the benefits of getting sunlight in the first three hours of the day?

Getting sunlight in the morning helps improve cognitive performance and overall well-being. Huberman recommends at least 30 minutes of morning sunlight exposure to fully experience these benefits.

What is an optimized breakfast according to Huberman?

Huberman's optimized breakfast includes protein, quality fats, and complex carbohydrates. He suggests delaying caffeine intake for 90 minutes after waking to avoid an afternoon energy crash. A typical breakfast might consist of eggs, toast, and avocado.

Which supplements does Huberman recommend, and why?

Huberman recommends taking probiotics, vitamin D3, and postbiotics. Probiotics improve skin health, vitamin D3 promotes muscle development, and postbiotics reduce gut inflammation to enhance nutrient absorption.

What is the role of cold exposure in Huberman's routine?

Cold exposure for at least 11 minutes a week helps boost energy levels and improves fat metabolism by activating brown fat, which helps the body burn energy more efficiently.

How does Huberman structure his work sessions during the day?

Huberman follows a 90-minute focused work session routine, followed by a 60-minute break. He advises turning off distractions during work to maintain deep focus, and suggests light physical activity during breaks to stay productive.

What are Huberman’s sleep protocols, and how do they promote better rest?

Huberman's sleep protocols include having a carb-heavy meal for dinner to lower cortisol levels, reducing artificial light exposure to boost melatonin production, and taking supplements like magnesium bisglycinate and theanine to relax the mind and enhance sleep quality.