Nowadays, it is easy to be overwhelmed by all of the varying methods for improving physical and/or mental health. Unfortunately, many of these methods can be expensive and cannot be realistically implemented into our everyday lives. Through his research and experience, Dr. Andrew Huberman has identified five key pillars for optimizing mental and physical health. These methods have stood the test of time and have the scientific support to back them up.
Andrew Huberman is a neuroscientist and professor of neurobiology at Stanford University School of Medicine. He received his undergraduate degree in Neurobiology at UC San Diego and then went on to earn a Ph.D. in Neuroscience at Stanford University. Dr. Huberman's research focuses on understanding the neural mechanisms underlying vision and how these mechanisms contribute to behavior.
Dr. Huberman is well known for his efforts to communicate complex scientific concepts to the general public, including through his popular podcast, "The Huberman Lab Podcast".
5 Pillars
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Sleep: Good quality sleep is essential for physical and mental health. It's important to establish a consistent sleep schedule and get at least seven hours of sleep each night. Creating a sleep-conducive environment that is dark, quiet, and cool is also recommended. Click here for Huberman Lab's episode on sleep.
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Sunlight: Sunlight is essential for our well-being. Getting natural light exposure each day can help regulate sleep, improve mood, and boost energy levels. Spending time outdoors and practicing activities like gardening, hiking, and cycling can be great ways to increase sunlight exposure. Click here for Huberman's guide on sunlight viewing.
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Movement: Exercise is essential for maintaining physical health and mental well-being. Incorporating regular physical activity, whether it's through walking, jogging, yoga, or any other form of exercise, can help reduce stress and anxiety while boosting energy levels and promoting better sleep. Click here for the best exercises for overall health.
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Nutrition: Eating a healthy and balanced diet is essential for our physical and mental health. Consuming whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the necessary nutrients for our bodies to function optimally. Click here for a Huberman Lab episode on nutrition.
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Relationships (yourself included): Social connection is a critical component of mental health. Nurturing meaningful relationships with family, friends, and community members can help reduce stress and promote feelings of happiness and fulfillment. Building a gratitude practice is a great way of attracting positive social connection. Click here to learn how to practice gratitude.
While improvements rarely happen overnight, a purposeful, and intentional commitment to implement these 5 pillars into your daily lives will guarantee an increase in your overall well-being. This is paramount on our path to lead happier, healthier lives. If you're interested in learning more about Dr. Huberman's research and recommendations, I encourage you to check out his podcast and other resources available online: Hubermanlab.com