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Back to Andrew Huberman’s Three Rules for Better Health and Focus, with Andrew Huberman & Daisy Wolf.

What Are the Three Most Important Things to Do for Your Health?

Andrew Huberman says the three most important things to do for your health are morning bright light, resistance training, and making whatever sleep is available the highest quality possible.

Morning bright light, ideally from sunlight, belongs in the first 30 to 60 minutes after waking. A 10,000 lux artificial light substitutes when sunlight is unavailable, with sunlight added when it becomes possible. The second habit is the weight training protocol. It will completely change a life and will not make women bulky. For body recomposition, mood, and brain health, nothing is a more potent stimulus. Resistance training is the sharp blade of health improvement, and cardio can continue with it.

The third habit is the highest quality sleep available. A set time most nights should capture the most deep sleep, and that window should not be missed. Perfect sleep would require organizing a whole life around sleep. Long exhale breathing slows heart rate. Moving the eyes back and forth and up and down when the mind is racing greatly helps falling asleep, because falling asleep requires forgetting body position, and the eye movement confuses the vestibular system. Five hours or six hours of high quality sleep can suffice, eight hours is ideal, and six hours is enough for Huberman when he regulates energy during the day. Eight solid hours without getting up once or twice does not happen for him.

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Andrew Huberman’s Three Rules for Better Health and Focus ·

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