Huberman Hacks Part I: Daily Tools

Every degree on the compass counts when you're moving a click in the woods.

“I think that’s the goal of most people: to not work out in the morning or do some work then just collapse into a slumber that lasts all afternoon, but to be able to generate alert, calm, focused states throughout the day.” - Dr. Andrew Huberman describing the goal of his daily routine.

Wake-up

Mother nature, although often beautiful and inspiring, rules her kingdom with a strict and relentless hand, yielding evolution as her weapon of choice; consequently, it is impressive that of all the animals and organisms that have dwelled on the Earth, it was us, humans, that managed to move up her ladder. In order to do this, the human body had to evolve to survive and thrive in extremely stressful and demanding conditions, withstanding extreme weather, evading dangerous predators, and managing to acquire sustenance along the way. Ironically, after escaping natural selection in such challenging circumstances, this physiological machine now finds itself stifled by a 9 to 5 fueled by a full grocery store and supported by air-conditioning. How does this make sense? If we managed to outwit lions and wolves, survive floods and droughts, and outperform all of our competitors in the animal kingdom, why is it that now, in a time where the developed world has more access to resources and protection from danger than ever, are so many individuals experiencing physical and mental health inadequacies?

“Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any of us can and should do in order to promote metabolic well-being.” - Huberman emphasizing the importance of exposing yourself to bright light in the morning.

Execute

Often, I find that people address this conundrum by blaming the machine, claiming that their body is insufficient or subpar in terms of one function or another; however, I suspect that the opposite is more commonly true, in that I believe the human body is capable of dramatically outperforming the modern world’s standards, but that we fail to utilize it correctly. When humans were evolving all those thousands of years ago, making the best decisions for performance was not a matter of preference, but a matter of necessity; whereas, in today’s developed nations, we don’t have true hunger, temperamental weather, or wolves threatening us to make decisions to promote our chances of survival. Ultimately, I feel that this leads us to make decisions that are acceptable for survival in today’s standards, but that do not match the environments that we evolved to operate in. That said, we do have a powerful tool that our hunter-gatherer ancestors didn’t have back in the day: science. With modern technology and scientific understanding constantly unveiling the mechanisms that underlie human physiology, we have the opportunity to discern the choices that will enhance our physiology’s functions from those that will diminish them.  

“There is a precise and best time for you to do this.” - Huberman explaining the optimal time to complete cognitive tasks in the day.

Snooze

In episode 28 of his podcast, Huberman Labs, Dr. Andrew Huberman, professor of ophthalmology and neurobiology at Stanford School of Medicine, exemplifies this potential, as he describes the many tips and tricks that he utilizes to take advantage of the built-in systems and mechanisms that drive the human body. Guiding you through a typical day in his life, Huberman explains the habits that he implements every day to boost his cognition, physical performance, and health on a daily basis, as well as the science behind them. Ranging from his bread in butter, like the visual system, to topics further outside the typical neurobiologist’s wheelhouse, such as weight-lifting, Huberman covers a host of subjects from a variety of angles, providing countless opportunities for the listener to expand their understanding of and leverage on their physiology. If you are a creature of habit, tend to zero in on small details with big impacts, or enjoy understanding human physiology, then this episode is for you.  

“It took me years to figure this out...I avoid drinking caffeine until 90 to 2 hours after waking.” - Huberman breaking down the ideal caffeine protocol.

Repeat

As I alluded to earlier, modern technology and the availability of resources gives those of us in the developed world the freedom to dictate our choices throughout the day, which is a freedom that our ancestors did not enjoy in the wild. If you entertain the ideas behind James Clear’s Atomic Habits or share Admiral William McRaven’s emphasis on making your bed in the morning, then you likely find that, in many ways, it is the sum of our daily habits and decisions that determines our outcomes in life. After engaging with Huberman’s podcast, I have discovered countless nuances and features of human physiology that allow me to make smarter decisions in terms of my daily habits; consequently, I feel that I have been able to capture more chicken and leave less on the table in terms of my productivity and performance. From optimizing your sensory input to manipulating your diet and even walking your dog at the right time, there is an abundance of insights to be gained from this episode with Huberman.

“I don’t think that one has to follow the same schedule every single day; however, I do think there are a few things that people should do every single day.” - Huberman discussing nuances to consistency in daily schedules.