The Best of Andrew Huberman.

Viewing early morning sunlight for 10-30 minutes daily. (Don’t wear sunglasses for this, and don’t stare at the sun; eyeglasses and contacts are acceptable). This causes the release of dopamine. If done consistently, it will also increase levels of gene expression for certain dopamine receptors. If you’re up to it, take a 1-3 minute cold shower,

Tools to Manage Dopamine and Improve Motivation & Drive

"Both divergent and convergent thinking are enhanced when levels of dopamine are elevated. Mood affects creativity immensely by influencing dopamine levels in the brain."

Eat tyrosine-rich foods such as red meats, nuts or hard fermented cheese. Tyrosine is an amino acid and a building block of dopamine — a diet rich in tyrosine will sustain your body’s natural dopamine production.

Tools to Manage Dopamine and Improve Motivation & Drive

sunlight activates specific neurons in the eye called intrinsically photosensitive retinal ganglion cells that indirectly control blood flow and support the ciliary body (which controls the aperture of the eye) to improve eye health. Those mechanisms may explain why getting outside for 2+ hours/day of sunlight can protect from and possibly help... See more

Exercises & Nutrition to Support Eye Health

To ensure proper hydration, aim to consume 8 oz (237 mL) of fluid per hour for the first 10 hours of your day .

Optimize Your Water Quality and Intake for Health

All Episodes

hubermanlab.com

"The particular journaling method and protocol that I will describe has also been shown to improve various metrics of everyday living, including improved memory, decision making, and on and on and on."

During goal setting, people often want to overhaul too many habits at once. For example, start a diet, workout, sleep more and start meditating. All starting January 1st. Pursuing too many goals simultaneously often leads to failure of all goals. Instead, set a priority goal by asking: What is the one goal I can give the necessary time and energy... See more

Toolkit for Setting & Achieving Goals

"The degree to which there's a more coherent narrative placed on the structure of that writing increases with each subsequent bout of writing."