Aim to get most of your food from unprocessed or minimally processed sources to ensure adequate nutrient intake without overeating, supporting physical and mental health.
Consume adequate protein to avoid overeating calories in pursuit of minimum protein needs, benefit from protein’s satiating effect, and leverage its higher thermic effect of food for increased calorie burning.
Control your sleeping environment’s temperature to facilitate a body temperature drop (1-3 degrees) for deep sleep and an increase (1-3 degrees) for refreshed waking.
Engage in regular therapy, considering it as important for overall health as cardiovascular exercise and resistance training.
Maintain a consistent meditation practice by utilizing resources that offer variety and flexible durations, making it easier to fit into your schedule daily.
To minimize muscle loss during weight reduction, combine resistance training with a higher protein diet, as this can almost completely eliminate lean mass loss.
Ensure adequate intake of critical electrolytes like sodium, magnesium, and potassium by drinking Element dissolved in water, supporting proper cell and neuron function.
Reduce consumption of ultra-processed foods and eat more whole foods, as whole foods are more satiating and lack engineered palatability that can lead to overeating.
If you feel hungry, try drinking water first, as the body’s interoceptive sense can sometimes confuse thirst for hunger.
Engage in 10-20 minutes of yoga nidra (non-sleep deep rest) to restore mental and physical vigor without the post-nap grogginess.
Choose a therapist with whom you have good rapport, who provides support for personal growth, and offers useful, non-obvious insights.
Consider taking AG1 daily as a nutritional insurance policy to ensure foundational vitamin, mineral, probiotic, and adaptogen intake, augmenting a quality food diet.
Access professional online therapy by visiting betterhelp.com/Huberman to receive 10% off your first month.
Get an Eight Sleep mattress cover for temperature control and sleep tracking by visiting eightsleep.com/Huberman to save $350 off the Pod 4 Ultra.
Get a free 30-day trial of the Waking Up meditation app by visiting wakingup.com/Huberman.
Try AG1 by visiting drinkag1.com/Huberman to receive five free travel packs and a year’s supply of vitamin D3K2 with your order.
Claim a free Element sample pack with the purchase of any Element drink mix by visiting drinklmnt.com/Huberman to support hydration and electrolyte balance.