5 elements to improve your health

5 elements to improve your health

Read Time: 4 Minutes

Thanks for checking out Cultivating Clarity.

I'm happy to have you here.

Getting healthy is overwhelming.

But it doesn't have to be.

Dr. Andrew Huberman's framework for human health is a great tool for making sense of your health.

Dr. Huberman is a neuroscientist and professor at Stanford Medical School.

He hosts The Huberman Lab podcast focused on improving your life with science-backed tools.

According to Dr. Huberman, there are 5 fundamental areas to focus on if you want to improve your health.

Here they are:

1. Sleep

Sleep is a topic I've become obsessed with because of the impact it has on my mood, mental clarity, physical performance, and overall enjoyment of life.

Humans require between 7-9 hours of sleep per night. In 1910, American adults slept for around 9 hours per night, according to the NIH. Now, though, the average American adult sleeps less than 7 hours per night.

Dr. Huberman's tips for improving sleep include aiming for the whole 8 hours, limiting caffeine 10-12 hours before bedtime, and going to sleep at the same time each night.

Furthermore, for folks looking to lose fat, adequate sleep is a must. In a recent interview, Dr. Matthew Walker shared that when you are not sleeping enough, 60% of weight loss comes from lean muscle.

For more information on sleep, check out The Huberman Lab with Dr. Walker.​

​

2. Nutrients

To build a healthy body, you must fuel it with the proper nutritional building blocks to build muscle and burn fat. Rather than chasing fad diets or a slew of supplements, focus first on eating whole foods. Eat meat, fruits, vegetables, and starches that grow naturally (rice, potatoes, other grains). Observe how foods make you feel.

After 6 weeks of eating only whole foods, experiment with other inputs such as supplementation, intermittent fasting, or diet protocols.

One other tip: stop eating 3 hours before bedtime so that your digestion does not disrupt your sleep.

Much of my thinking on the topic of nutrition has been informed by Dr. Cate Shanahan's book Deep Nutrition. ​

​

3. Exercise

In modern society, we've come to equate exercise with suffering. And this flaw in our thinking has led to a collective aversion to exercise.

You tend to avoid things you don't like doing, and exercise is no different. So before you worry about frequency, modality, or other particulars, focus on finding an activity you enjoy.

Look for something you'd do just for the sake of doing it. This process will likely take some time. Try anything that sounds interesting. Golf, badminton, jiu jitsu, water polo, mountain biking, road biking, running, lifting weights. As soon as you're bored, move on. Over time, you'll find your favorites and exercise will become fun.

​

4. Light

Sunlight exposure over the course of the day helps to regulate your circadian rhythm. Getting sunlight early in the morning does 2 important things:

1. It triggers the release of cortisol (stress hormone), which helps you focus throughout the day. Cortisol released in the morning also positively influences your immune system and metabolism.

2. It activates your circadian rhythm. Early morning sunlight starts a "timer" of sorts to help your body know that it will be awake for the next 14-16 hours. Sunlight later in the day signals to your body that it's time to wind down.

Don't forget that sunlight is a major source of Vitamin D. 42% of American adults are deficient in this essential micronutrient.

The bottom line: get outside, early and often.

​

5. Relationships

You're the average of the 5 people you spend the most time with (Jim Rohn). A Harvard study found that the most powerful factor in predicting longevity wasn't genes, exercise habits, or diet. It was relationships. People who felt fulfilled in their relationships (particularly romantic) tended to live longer.

Learn to self-regulate so you can be present in your relationships. Take the time you need to get your own mind right before you try to be anyone's friend, partner, or lover. Read, train, spend time outside.

Relationships will either accelerate your growth or stifle it. Choose carefully.

To recap, tend to these 5 areas to improve your health in a well-rounded manner:

1. Sleep

2. Nutrients

3. Exercise

4. Light

5. Relationships

​

This week's homework:

Identify the 1 area of the Dr. Huberman's 5 where you can improve and take just 1 action toward improving that area.

​

Parting Thoughts:

If you're a human, you owe it to yourself to get healthy and stay healthy.

If you're a parent, you owe it to your children to maintain your health.

If you're in a romantic relationship, you owe it to your partner to maintain your health.

But when you're working full-time, health starts to feel like a luxury.

I'm building a digital course to address this problem.

"The Busy Professional's Guide to Health" will transform you into a lean, mean productivity machine.

If you're a busy professional who struggles with any of the 5 elements I outlined above, I'd love to hear more about what's tripping you up. Reply to this and tell me what's standing between you and improving your health.

If you'd like to hear from me more frequently, follow me on LinkedIn.

Until next week,

Marcus

If you know someone who would enjoy Cultivating Clarity, please forward this to them.

If this was forwarded to you, subscribe here.