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The Optimal Morning Routine - Andrew Huberman

Source: After Skool YouTube

Introduction

• Host: Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford School of Medicine, host of the Huberman Lab podcast.

Foundational Behaviors for Daily Optimization

• Sleep and Non-Sleep Deep Rest:
  • Sleep: Essential for regulating metabolism, immune system, and cognitive functions. Aim for good sleep 80% of the time.
  • Non-Sleep Deep Rest: Helps in daily performance even when sleep isn’t perfect.

Circadian Rhythms and Light Exposure

• Circadian Clocks:
  • Every cell has a 24-hour cycle; aligning these clocks is crucial for health.
  • Morning Light Exposure:
    • Get natural light in your eyes within an hour of waking to anchor the cortisol pulse, set temperature rhythms, alertness, and mood.
    • Ideal is 5-10 minutes of outdoor light without sunglasses, even on cloudy days.
    • Indoor lights are not sufficient; use LED light boxes if natural light isn’t available.
• Effects of Light:
  • Light exposure triggers dopamine release, influencing motivation, mood, and even physical changes in skin and fur in animals (seasonal breeding).
  • Light on skin increases testosterone and estrogen, potentially enhancing passion and drive.

Caffeine and Adenosine

• Adenosine Build-Up:
  • Accumulates during wakefulness, promoting sleepiness through the parasympathetic nervous system.
  • Caffeine: Blocks adenosine, enhancing alertness but can lead to an afternoon crash if consumed too early.
• Practical Advice:
  • Delay caffeine intake by 60-90 minutes after waking to clear adenosine naturally.
  • Exercise can also help clear adenosine, improving alertness.

Temperature and Body Rhythms

• Core Body Temperature:
  • Waking up coincides with a rise in core body temperature, which triggers cortisol release.
  • Temperature Minimum: Typically around 2-3 hours before waking, crucial for understanding sleep cycles.
• Temperature Regulation for Sleep:
  • Keep rooms cool at night to facilitate sleep by lowering core temperature.

Cold Exposure

• Benefits of Cold Exposure:
  • Increases core body temperature paradoxically, leading to a release of epinephrine and dopamine.
  • Can mimic some effects of addictive substances in terms of dopamine release, potentially aiding in addiction recovery.
  • Helps in creating a sense of summer within the body, enhancing mood and physical performance.

Conclusion

• Morning Routine:
  • Bright light exposure, delaying caffeine, exercise, and possibly cold exposure can significantly enhance daily performance, mood, and health.
• Resources:
  • Huberman Lab podcast for further tools on mental, physical health, and performance.
  • Social media and the official website for additional content and information.

This episode provides actionable insights into leveraging human biology for better daily functioning and well-being.

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