Get more, get sunlight in your eyes in the morning, especially on cloudy days,
as many days of your life as you can, and make it a pleasureful thing.
Just get up and get outside. Get out on a porch, get outside.
You know, take off your sunglasses. Just do it.
Most days, if not every day.
Try and get your sleep right.
Now, younger people with different schedules, don't give up a social life,
but ry and get a good amount of sleep. Get good at that.
Some people are great sleepers, some people aren't.
Very good idea, if you want to be healthy, to do three days a week of weight training,
we're talking about 10 minutes of warm-up and 50 to 60 minutes of working out.
If you want, we have a schedule that encompasses all this, that's on hubermanlab.com.
You get it free, there's nothing to sell here. It's just like a fitness toolkit.
We have a sleep toolkit, all that, zero cost. Just download it as a PDF, 3 pages
so you don't have to listen to me talk.
Then, I would say three days a week of resistance training
and train your legs guys, come on.
And three days a week of some cardiovascular work.
But people might say, "well, listen, I'm in my 20s or 30s, like I'm not worried about it..."
It's not about being worried about a heart attack,
it's about maintaining blood flow to everything.
Okay, so I think one day a week you take a long slow jog or pedal on the bike or treadmill
or swim, whatever your favourite thing is.
If you want to make it social and you're out with somebody, you could literally wear a
weight vest for a hike if you wanted to make it harder, you could skip rope, whatever.
The other cardio day, sprint. It's really easy.
Find a patch of land, sprint for 30 seconds to 45 seconds.
Then walk back for a minute to 90 seconds. Sprint again. Do that 5-10 times.
By the end, you will have increased your speed, your VO2 Max, your output.
And then another day do something,
I've got a friend, he's a musician, I won't name his name, he's a well-known musician,
he's like really into Pilates right now, probably for a bunch of reasons. Loves Pilates.
He's like, "yo, I'm loving Pilates" and then he does Pilates.
Some other cardiovascular thing that's kind of fun. It could be basketball,
it could be skateboarding, like something that you enjoy.
At least three days a week, and the other days weight training. It's not complicated.
And then one day a week, just take off as a recovery day.
And the way to organize this so that your legs recover in time for the sprint day
and your sprints are kind of double as leg day,
we have an episode on this called Toolkit for Fitness, you don't have to watch it,
we just have our, fitness toolkit lays out the schedule, exercise selection, rest sets, all that.
Super easy, it's minimal time commitment.
And listen, there are reasons to do it for aesthetic reasons,
there are reasons to do it for heart health reasons. This is key.
Okay so, sunlight, that...
I think, have some tool to be able to control your stress.
Some people are super mellow, but some nonpharmaceutical tool.
The double inhale through the nose, the physiological size,
so big deep inhale through the nose, then sneak in a little bit more air,
then dump all your air with your mouth, that's the fastest way to calm down.
If you're scared of public speaking, if you're tense about something interaction.
And listen, if I can't bring you on board that way, listen, I'll just be very direct,
you want to delay orgasm? It works for that too.
Because remember, orgasm is an increase in
what we call the sympathetic tone of the nervous system,
it's actually kind of like the stress response, and then comes the relaxation afterwards.
If you need an incentive...
and in the tantric community, they talk about using this type of breathing type
for couples to be able to have sex for long periods of time,
to be able to explore the different forms of sensual connection.
So there you go like, we've got sunlight, exercise,
stress control through physiological double inhale, long exhale through the mouth.
Try and be a nose breather and not a mouth breather.
Listen, I also think it's a really good idea, in addition to seeking good social connection etc,
I think it's good to have some practice that makes you more resilient.
And I'm a big fan of cold showers and ice baths and cold.
They have great banyas here in New York.
Put yourself into uncomfortable cold three or five days a week.
It's not about the metabolism increase
as much as is the mental training of doing something that sucks.
I mean, David Goggins has this right.
And actually, this brings us back to the importance of story.
I mean, David is a guy who just keeps pushing himself and pushing himself
to do the hard thing.
But I think the reason he's so effective as a communicator
is because we understand that he had to go through a journey that was incredible
from being this 300+ pound guy to that, and he's still doing it.
So we're like in his story, he's still going.
And so I think all of us would do well to push ourselves to be uncomfortable.
And then in the cold, what's beautiful, is after you get out of the cold.
And I like to end on warm shower.
You do a minute or three minutes of cold or get in the ice bath or whatever it is.
You get this huge long-lasting surge in dopamine
that sets your mood and your positivity for hours and hours.
This has been shown by data.
And so I think it's a wonderful tool, and listen,
these are basically 0-cost tools, they take time.
I wish I developed these tools in my 20s.
I built them gradually, I've been working out a long time and little things here and there.
But if you start them early, they stay with you.
And I always think the best way to outperform everybody in your business
or at least keep up in very competitive business,
and Joe Rogan is a beautiful example of this,
is to take excellent care of your health.
He's, I mean, think about it, three or four four-hour podcasts a week,
plus the comedy thing, he's a superhuman, plus the UFC, you're doing this,
like people who are really good at their craft
invest in taking really good care of themselves.
And then of course that includes, avoid toxic relationships. Just avoid them.
They ruin people's lives. They'll ruin your life.
Like just do your best to be in healthy relationships and then everything's good.
And I don't say that lightly. That's a big one.
I've seen so many people who were doing great,
but because they got caught up in some drama, they just nose-dived the whole thing.
So those would be the recommendations.
There are a bunch of others and I'll keep spouting them out on the internet.