AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Disruptions in circadian clock function are closely associated with digestive issues, mental focus issues, depression, anxiety, and exacerbation of major psychiatric disorders like OCD and ADHD.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Every person should ideally view bright light, preferably sunlight, within 30 minutes to an hour of waking up to optimize health.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Getting outside for about 5 to 10 minutes every morning is extremely important, even if it's cloudy, as it provides more photon energy than bright indoor lights.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Viewing bright light early in the day helps synchronize the cortisol pulse, providing energy and focus for the day.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

If you don't view light early in the day, the cortisol pulse can shift later, leading to mood issues and sleep problems.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Dimming lights in the evening is crucial as bright light inhibits melatonin production, which is essential for sleep.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Children and adults should spend at least 2 hours a day outside to reduce the incidence of myopia and improve overall well-being.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Engaging in self-generated motion, like walking or jogging outside, can inhibit anxiety by reducing the activity of the threat reflex in the brain.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Practicing panoramic vision by dilating your gaze to see more of your surroundings can enhance visual processing and overall well-being, while also relaxing the brain and body, helping to inhibit reflexive reactions during stressful situations, like arguments.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Using panoramic vision can help you remain calm in stressful environments, such as public speaking or face-to-face communication.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Practicing panoramic vision regularly can enhance your ability to relax and improve your situational awareness, making you more responsive.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Engaging in panoramic vision increases alertness and responsiveness, as it activates large neurons in the eye and brain that transmit information quickly.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Panoramic vision is beneficial for maintaining focus and reducing stress, especially in environments filled with distractions, like when using a smartphone.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Taking micro-breaks throughout the day, even just 10 seconds, can significantly enhance memory retention and focus during high-attention tasks.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Practicing short, focused breathing techniques can help you manage stress and improve your physiological state quickly.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Engaging in peripheral vision exercises can be a simple, effective practice to reduce stress and improve mental clarity throughout the day.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Controlling your nervous system through practices like breathing and vision exercises can empower you to manage stress and improve overall well-being.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

The physiological sigh, which involves two inhales followed by a long exhale, is an effective method to quickly reduce stress and anxiety.

DR

Dr Rangan Chatterjee Cast

01/03/22

@ Dr Rangan Chatterjee

Using the physiological sigh can help reinflate the alveoli in the lungs, allowing for better oxygen exchange and immediate stress relief.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

I believe we should prioritize our actions to take control of our mental and physical health and performance.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Feelings are complicated and can become traps; understanding that we will transition in and out of emotional states is crucial.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Using physical tools helps us shift from a state of stress to calm, which is essential for mental health.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Physical practices allow us to communicate and influence our mental state, making it easier to manage feelings.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

A mentally healthy person can act, relax, focus, and sleep when needed, which leads to a fulfilling life.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Behavioral tools should come first; if your behaviors are not right, supplements won't help in the long run.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Practices like magnesium threonate and apigenin can significantly improve sleep quality.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

We are responsible for our well-being, and while there are no magic solutions, practices like morning light exposure and journaling can help.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

Journaling can help expunge anxieties and stresses, even if it's just a walk where you think about your feelings.

AH

Andrew Huberman

01/03/22

@ Dr Rangan Chatterjee

There are no magic pills for our challenges; we must actively engage in our well-being.

DO THIS First Thing Every Morning To Fix Sleep, Burn Fat & Skyrocket Energy | Andrew Huberman

Takeaways