The 5 Pillars of Health and Performance | Dr. Andrew Huberman | The Tim Ferriss Show

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Resources from this episode: tim.blog/2023/03/08/dr-andrew...
cc: @hubermanlab
Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on KZbin and all podcast platforms.
Please enjoy!
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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[@timferriss]

Brought to you by Athletic Greens’s AG1 all-in-one nutritional supplement athleticgreens.com/tim, Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating eightsleep.com/Tim, and Protekt’s REST sleep supplement protekt.com/tim

[@sebastianmoder6276]

00:00 1. Sleep 03:06 2. Nutrition (get 80% of calories from unprocessed sources) 04:30 3. Movement (endurance & resistance) 05:23 4. Light (maximize natural light early in the day, minimize any light late at night) 05:45 5. Relationships (incl. to self) 05:55 What to do with this Information

[@Wingedmagician]

Thanks

[@TrishOLeary]

Thank you Sebastian for time stamping these :)

[@gregmendoza9717]

❤

[@TRETER90]

Thx man, u improved my life by saving my time

[@ms-jl6dl]

Thanks Seb.

[@ladybrooks3885]

Love Huberman. He has changed my life. So smart, explains things so well.

[@dawsonstokes7400]

1. Good, consistent sleep 2. Quality Nutrients (80% unprocessed or minimally processed. macros, supplements) 3. Movements (Cardiovascular and resistance training) 4. Light (After waking every 24 hours, limit before sleep) 5. Relationships (To others and self)

[@drizzt8965]

no response, unreal! Thank you.....

[@compedium]

this was the clip that made me realize I don't really like Huberman. Takes 11 minutes to say stuff that we all already knew and doesn't really add anything new here. I remember trying to listen to this episode and listening to an intense stressed out dude say sleep, nutrition, movement, etc. It's like going to a therapist and they are like 'yeah, you really should go to bed earlier'...like 'yeah I know this already'

[@ClassicJukeboxBand]

My thoughts? 1. Sleep. Obvious, but the same as breathing. Not worth mentioning because it's too obvious. 2. Quality nutrients. This comes mostly from protein and fat. I say as close to 100 percent as possible. 3. Movements. Intensity is key. Cardio does not give you enough health benefits for the amount of work you put in. Sprint and lift weights intensely so you can maximize recovery and get fit quickly. 4. Light. I would say sun exposure and vitamin D. We evolved in the sun. 5. Relationships. I would say also stress management also, along with a purpose in life. Don't forget the importance of avoiding chemicals. Our ancestors did not have man-made chemicals in their lives.

[@LLee0]

6 pillars of health: 1. Sleep 2. Nutrition: macros nutrients, micro nutrients, herb, supplements, water. 3. Movements: resistance training, vo2max training 4. Sunlight in the morning. Avoid artificial light at night. 5. Connection/relationship/believes/love. 6. Stress management.

[@compedium]

Absolutely groundbreaking insights. We had never heard any of these before!

[@plants96]

What would you say we should do for 6?

[@michaellopez-lq5fn]

Basically spot on! I would put light under a bigger umbrella that includes environment. Environment is indoor and outdoor and includes air quality. Indoor air quality is more under your control unless you can move more rural. Also the relationships I would just boil down to inner peace.. call it happiness, fulfillment, a deep sense of purpose and love. Whatever it is it isn’t anxiety, depression, jealousy, anger or undue stress over trivial matters. My pillars are movement, nutrition/ hydration, peace, sleep and environment.

[@veronicac9405]

A wonderful dog can instigate these 5 pillars - Tipps_trip_2_trim joyfully wakes me up at 5:30 every morning, I hydrate with a few supplements, I pour my Yerba mate tea in a to-go mug and exit out the door for a 4 mile hilly walk, every morning to seek the sunrise from Boulder's foothills, while contemplating the social connections I will make each day... who knew a former "2nd shifter" could fall to sleep each night by 9pm to repeat this restorative lifestyle. Thank you, Tim and Dr H.

[@tanjeetstephens5730]

Now I realized self-care is taking care of yourself like you were your own child... We are told that we have to keep going no matter what... We have to carry on even though we are falling over... I don't see how we can be productive at those those times.... My system seems to work better in spurts.... Productivity fo 30 minutes...rest and contemplating for 15 .... I feel that I cannot stay focused for longer than 30 minutes at a Time...

[@stochastic42]

You're right. If you were as hard on other people as you are on yourself, no one would want to be around you!

[@bilcifer666]

My therapist sent me this video. Great video.

[@mk-lultra]

absolutely brilliant; LOVE this man

[@kels1009]

Managing your emotions and have self-awareness are key to know what nourishes or depletes your overall wellness. E.g. Some people are too zen and others get triggered easily. In Asia we generally eat well but urban living is super stressful.

[@dominikheinz2659]

Great timing! Working on iso 27002 and this looks as a perfekt resource

[@leowzhilin]

5 PILLARS OF HEALTH & PERFORMANCE: Don't optimize until u have these 5 Pillars down. Be resilient & effective. Showup. 1) SLEEP 2) NUTRITION - Marconutrients: 80% of our nutrients should come fr unprocessed/minimal processed sources. - Micronutrients: Supplement what u can't find fr diet. - Hydration. 3) MOVEMENT - Combine Cardio & Resistance Training. 4) LIGHT EXPOSURE - Sunlight in early part/midday. - Minimal Artificial Light in evening/late night hrs. 5) RELATIONSHIPS - Includes Relationship to Self.

[@compedium]

Absolutely groundbreaking insights. We had never heard any of these before!

[@robmason1]

This was an awesome interview! Thanks Tim

[@robmason1]

Hopefully you see this Tim. I read the 4 hour work week when on holiday 3 years ago and it transformed my life. I redesigned my businesses and changed my mindset. I'm typing this while travelling the south of france, working from my laptop 30 minutes each day. I still gift the book more than any other, and its my go-to book when I need a quick boost. I am visiting Austin again next month, hopefully I'll run into you! Thanks again for the knowledge and inspiration. I'm having a blast!

[@danielgnecco1662]

Epic episode

[@ann-mariecoombes632]

Thx for outlining the pillars of health. It has reinforced I’m on the right track with where my focus on health is. Everyday is a chance to do better, be better and want better for yourself.

[@compedium]

this was the clip that made me realize I don't really like Huberman. Takes 11 minutes to say stuff that we all already knew and doesn't really add anything new here. I remember trying to listen to this episode and listening to an intense stressed out dude say sleep, nutrition, movement, etc. It's like going to a therapist and they are like 'yeah, you really should go to bed earlier'...like 'yeah I know this already'

[@sews1523]

@@compedium if you know it then probably start working on implementing it

[@dimonbonbon]

thanks!

[@milosmirosavljevic9625]

Everyone keeps talking how sleeping is critical, and those of us who just became parents, who are not sleeping well for more than a year, find it quite disturbing. If you have demanding baby, say bye bye to sleep for long period of time. Knowing how detrimental for your health it is, makes you depressed, which again you know is bad for your health and you just enforce to downward spiral...

[@Whale15]

Tim. I’m working on a draft of the five hour work week. Similar principles to your book except and additional hour of work per week. The math checks out I used a calculator.

[@user-zz2ix4fw7z]

Thank you, Dr. Andrew Huberman for creating this video on the 5 Pillars of Health and Performance. It's a great resource for anyone looking to improve their overall well-being and optimize their performance. Here are the 5 key points of the video. 1. Our state of mind and body is strongly dictated by previous hours and days. 2. Five foundational things are needed to set the foundation, including sleep, nutrients, movement, light, and social connection. 3. These five things need to be re-upped every 24 hours. 4. You can't maintain focus without tending to these five things. 5. Following first principles of self-care is key to mental health.

[@NATmusic27]

Well damn said. I always said therapists are too fast to give you pills, when the problem stems from those 5 things

[@LLee0]

6th pillar of health: stress management!

[@HealthImprovment]

nice video

[@christossakizlis]

Relationships is the most important motivation for sorting out all the rest of the pillars.

[@michaelhiggins2562]

I like the idea of the 5 pillars and re-uping on each of them every 24 hours.

[@zackdoc]

In retrospect it's amazing that we survived living on a nuclear submarine in artificial white (and for long periods red light) & virtually no sunlight for weeks & months on end.

[@GanggsterR]

Watching this at 2 am😂

[@compedium]

this was the clip that made me realize I don't really like Huberman. Takes 11 minutes to say stuff that we all already knew and doesn't really add anything new here. I remember trying to listen to this episode and listening to an intense stressed out dude say sleep, nutrition, movement, etc. It's like going to a therapist and they are like 'yeah, you really should go to bed earlier'...like 'yeah I know this already'

[@AkashKumar-hr4gn]

Financial stability is the biggest factor for a healthy life

[@angelafosse5955]

Do we know his opinion of sunscreen in relation to what he says about light? Im a Scots living in Spain. In general I always have sunscreen on otherwise I burn.

[@Easyrider22008]

Tim without coffee, zen mode😂

[@tonymartin7849]

“This just in! News that’s been around and widely known for decades!”

[@noleenmazhandu8519]

“you can Goggins” your life😂..l’m so proud of myself for getting that joke🤭🙈

[@robertgarrison36]

LENS-R. LIGHT, EXERCISE, NUTRITION, SLEEP - RELATIONSHIPS

[@quarteracreadventures855]

'Goggins' is now a verb

[@JFox4587]

The four pillars of health were someone else’s work, and Andrew added a 5th which he is hellbent on proving. Personally, I tried his method (light) to see if it had any effect on the sleep and noticed no difference. But even if it did, it would be a subcategory of the sleep pillar since he claims it plays a large role on sleep wake cycles.

[@andrewmaher8409]

Yeah, "light" does nest fairly neatly into a pillar called "sleep" or "restoration"... But, to give Andrew his well deserved due, "Light" and the importance of light to regulation etc is a fairly new and unknown topic. So shining a spotlight on it via giving it its own category make sense, (for now).

[@RonBaker456]

Solid vid. On the nutrition point - Human carnivores are almost never full carnivore because they don't identify their morality with it (at least not yet). They just are seeking the best diet. They don't believe that vegetable are evil, and veggie farmers are all propagandists controlled by right wing ideologues. Lots of diets will work for our incredibly adaptive humans species. One thing for certain - A diet containing continuing streams of sugar and processed foods is not one of them. Maybe after a few more million years of development, but not today.

[@richardthompson9029]

What about intellectual stimulation as part of a healthy lifestyle? Perhaps shutting off the tube, dropping the cell phone for a few minutes, and actually concentrating on intellectual challenges-especially as we age?

[@KhanivoreQniba]

Form Follows Function.

[@marcinmichamarszaek9737]

@04:14 - LOL

[@sunset5461]

Looked into David Googins meditating for two hours every night. Apparently he classifies stretching as meditation.

[@s3m4jno5w4d]

There's a case for that

[@marktapley7571]

Everything Hubernman said should be self evident to everyone who wants to live within the homeostatic environment that the body requires in order to perform properly.

[@smokeriie]

If these guys don't live to be 100 after all their talk, I will be severely disappointed

[@MelFinehout]

I came up with the easy acronym: S.H.R.E.D.S Sleep Hydration Recreation/Relationships Exercise Diet Supplements. Easy to remember.

[@danslasher5243]

Suplements ? Not necessary. Like weapons ❤

[@nothing_happening_here]

Breathing?

[@1Ma9iN8tive]

I’m 54. I have health challenges. I was an athlete into my 30th birthday. By 40 I entered severe depression. I was brought up by the bullshit school of “get hard and go harder”. I got hard and went hard and ended up in an atomic implosion of even greater depression. By the time I was 44 my wife who was 39 decided that was her year to have children - in 2012 we had our beautiful son. Two years after that we were blessed with our daughter. In 2015 my father died. In the same week my doctor diagnosed my Type 2 diabetes. It is 2023 - I’m ready to transform my life. How do I start? I can now control my diabetes through intermittent fasting and keto. But my body needs rebuilding … help. For my wife and my children … in my fear I ask for help. Andrew Huberman is a blessing to the planet.

[@roxylqm111]

It sounds like you are on a path of healing. If you can develop a mindset that these challenges didn’t happen TO you they happened FOR you to guide you towards your learning and authentic way of being / service in the world, that is a great start. (As is asking for help, like you are doing…) If you believe in a higher force (god, source energy, “the universe”, whatever…) that is helpful too. You can meditate and/or “pray” and ask for guidance each day and you will receive it through your intuition. Help often comes in the form of other people too. Go step by step. Practice gratitude. Love yourself. Quiet down. Listen. It’s not all on YOU to figure out. We’re here to figure it out together and support one another. 💚 You’ve got this. Be well. ⭐️🦋🙏✨

[@RanBlakePiano]

@@roxylqm111 wonderful reply !

[@RobertWardDavidson]

What about meditation?

[@FreshGrey-pm4vw]

Think of it this way: There's a very good reason they use sleep deprivation to torture and break down prisoners.

[@merrittpalmer4349]

Mental health should be in the top five. Mental illness or consistent high stress can wreck your physical health.

[@joealias2594]

What they're talking about are things that your mental health depend on. You won't have good mental health if you don't sleep or exercise

[@mattdearman4244]

Chicken / egg my friend

[@AnnTsungMD]

Couldnt agree further! mental health is incredibly important and should be a top priority for everyone. Mental illness and chronic stress can indeed have a significant impact on physical health and well-being.

[@stillakzo]

Can wreck your everything

[@johanneshi9448]

Mental health is nothing you can do. Physical health is also nothing you can do. Getting sunlight is something you can do, a practice. These 5 pillars are practices that lead to mental and physical health.

[@landry6788]

Water. Drink more water

[@libbymeli864]

He should let the host talk😮

[@ClassicJukeboxBand]

My five pillars to health? 1. Meat based diet 2. Sun Exposure 3. Intense Exercise 4. Vitamin D 5. Avoidance of man-made chemicals. These are based on evolution.

[@hollyl4425]

Don't forget spiritual health! If you are right with God, He helps you rest and more

[@-.-Rob-.-XY]

Those 5 pillars don’t seem to include working like a dog trying to make as much money as you can