5 daily habits for optimal mental and physical health

From cold plunges to waking at the crack of dawn, there’s no shortage of health optimization hacks promising more energy, focus, and better sleep. However, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine and host of the popular podcast The Huberman Lab, suggests we go old-school. Prioritizing five “daily actions” is crucial for well-being, he recently shared in a tweet—and they’re easier to implement than you may think. 

1. Sleep

Huberman has said sleep is the best stress reliever, trauma releaser, immune booster, and emotional stabilizer. General guidelines recommend adults get seven to nine hours of sleep each night. 

Establishing a wind-down routine 30 minutes to an hour before bed, going to bed and rising at the same time, and sleeping in dark, cool environments can also bolster the quantity and quality of your sleep. 

2. Sunlight 

Getting sunlight first thing in the morning signals to the body that it’s time to wake up; it also helps regulate the body’s circadian rhythm, which will, in turn, signal it’s time to sleep later that night. 

What’s more, getting sunlight is the best way to absorb vitamin D, or the sunshine vitamin—long championed for improving bone and immune strength. Research suggests vitamin D may also improve brain function and memory. 

3. Movement 

Huberman advises incorporating resistance, mobility, and cardio into your routine, albeit not all on the same day. General guidelines recommend at least 150 minutes of moderate- to vigorous-intensity exercise (think a fast walk) or 70 minutes of intense exercise (think running) each week, along with at least two days of strength training. 

4. Nutrition

A diet rich in many kinds of whole foods, from fruits and vegetables to nuts, seeds, and legumes, can strengthen the gut microbiome. A diverse gut microbiome can improve immune and brain function. And while intermittent fasting may not work for everyone, Huberman has noted its benefits, including reduced risk of heart disease, obesity, and diabetes. 

5. Social connection 

Loneliness can increase the risk of developing dementia, depression, and anxiety, among other health conditions. Beyond the health benefits of staying connected, the power of our social relationships largely determines the level of our happiness. 

Read Alexa Mikhail’s full article here.

💡 Aging Well Tip of the Week

If you want to live long, don't smoke. Life expectancy for smokers is at least 10 years shorter than it is for nonsmokers, according to the U.S. Centers for Disease Control and Prevention. The good news: If you quit smoking before age 40, you can reduce the risk of dying from a smoking-related disease by about 90%.

Here are 7 more lifestyle tweaks that could lengthen your life.

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