Caffeine1-3mg of caffeine per kilogram of bodyweight.Delay intake 90-120 minutes after waking to avoid afternoon crash.Has a reinforcing effect on foods, drinks, and activities (i.e. consuming caffeine while consuming or doing something will increase your liking of it).Benefits:Releases acetylcholine, increasing alertness, and dopamine, increasing moodImproves reaction time and ability to recall informationInhibits sleepiness by blocking adenosine receptorsIncreases the dopaminergic effect of exercise and reinforces the desire for that exercise (although be wary of excessive dopamine stacking)
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old ExposureCold shower effective, ice bath even better.Cold enough that you would like to get out, but can stay in safely.Sessions can be around 1-5 minutes. Huberman recommends 11 minutes per week total, but do it for however long you want provided you do it safely.Benefits:Spikes epinephrine, norepinephrine, and dopamine. E and NE increase focus and energy, help with hangover, and improve memory for things you just learned. Dopamine improves mood and motivation.A form of resilience training to improve ‘grit’Increases metabolism (you burn more calories per day naturally)Improves recovery and muscle soreness when done after exercise for those whose primary goal is recovery, not adaptation (e.g. you have a competition coming up)
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DietEat at least 25g fiber/day for health and longevityEat at least 500-600g of fruits+veggies/day (includes fruit juice)Ensure you are getting the nutrients you need. Supplement if necessaryTo get the nutrients you need:Eat fruits and veggiesEat whole grainsConsider a multivitamin or specific supplements like magnesiumDrawbacks of refined sugar:High in calories but low in nutrientsSpikes blood sugar which can lead to crashOverconsumption → higher risk of type 2 DB, heart disease, certain cancersCan lead to tooth decay/cavitiesCreates cravings for more sugarPeople who completely eliminate something from their diet rather than eating it in moderation are more likely to binge on it (e.g. sugar).
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FocusSustaining focus = being able to bring your attention back when it drifts (the average adult can sustain unbroken focus for no more than 3 minutes).90 minute bouts of work “optimal.”Stare at one spot for 60 seconds to increase focus - mental focus follows visual focus.Your best cognitive work will be done within 8 hours after waking.Regular meditation can improve your ability to focus.Keep screen at or above eye level.Try background sounds: white/pink/brown noise, binaural beats.
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SleepGet morning sunlight exposure for 5-10 minutes soon after waking up (even if it is cloudy). This is the most important one.Avoid bright light between 10pm and 4am (especially overhead lights). Exceptions are red light and firelight. Lights low down in the room are less harmful. This is the second most important one.Keep your room cool and dark while sleeping.Avoid caffeine 8-10 hours before bedtime, as it disrupts sleep.Limiting the variation in your sleep is more important than the amount of sleep (although both matter).Shift your clock gradually to prepare for jet lag.If you stay up late, it's best to try to get up at your regular wake-up time.Limit naps to 90 minutes max.
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