Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!

Here's the diabolical thing. The risk of dying early if you have bright nights goes up immensely. There have been a lot of studies on people after 6 p.m. on devices getting artificial LED exposure. They live shorter lives. Cancer rates go [music] up. They're metabolically unhealthy. But here's the really scary thing. We have a generation of kids that

are metabolically sick. [music] They cling to their iPads. They're on devices. But the problem is most things are designed to make people do [music] less of what's good for them. And we don't talk about this enough. And Andrew, you're one of the most trusted voices in health today. And we've waited many, many years for this protocols, an

operating manual for the human body. These 10 protocols are well established. They're the ones that are going to move the needle the most in terms of one's mental health, physical health, and performance. Okay, so let's get into it. So protocol number one, you want [music] to get sunlight because exposure each day to the skin, increases testosterone

and estrogen in both women and men, and is important for libido. [music] And then the second, and this is really key, is to reduce stress fast. And I'll explain how to do that in a moment. And then number three, working out with weights for 45 minutes, taking your sets near to failure. It will triple or

quadruple your cortisol levels. But a lot of people have been told, don't spike your cortisol. It's the stress hormone, but it's a preparation hormone. You're preparing for adversity, but also great things. The next thing, and this is one of the most valuable skills. If you do it for 5 minutes per day, you