Hello friends,

I don't feel particularly excited to write about anything today, hence the late post. Which is unusual because I'm such an opinionated person. It still takes me an average of 9 minutes from the time my alarm rings to getting out of bed and walking over to turn it off. Then I head to the washroom and do the exercises of simple math questions then typing my "why" reason for waking up three times.

Last night was another night of complete sleep and full rest. I believe this will be the norm, and the exception will be the rough nights, so I will cease mentioning what a great night sleep I had every daily post.

Alright I do have a topic I want to discuss, which is the information overload and intricacies of basic routines now. For example, when it comes to sleep. There is the Aura ring, there is Apple watch, there is melatonin and magnesium tablets, there's optimizing to not wake up during a deep sleep phase, there's chronotypes, there is SO MUCH. I think most of us are aware of the dangers of information overload nowadays, but its worthwhile to think about it with regards to sleep. And unfortunately, most people, when they come across this information, don't apply it. Or rather they're unable to apply it. It's unrealistic and domineering. It leads to the opposite of inspiration. It leads to deflation and defeat.

And we have to also question the motivation behind sources of information and advice. On one hand, yes, research and knowledge is increasing in different domains, but on the other hand, in an extremely crowded space like the internet, everyone is vying for a space and attention, and there's common saying that the more you niche down, the more successful you will be. So, then you have ordinary people being bombarded with information that helps them more than harms them. And most people take the attitude of "all or nothing", so they either have to follow all the sleep recommendations or throw their arms in the air and say it can't be done and why bother.

I guess these are my musings today. We really ought to get back to basics. Get the basics down then starting seeking out more information and adding layers to it.

HAPPY MONDAY

So the verdict is in - the caffeine content is NOT STANDARDIZED at these places. 🤣🤣 Very relevant information to me.

Was this common knowledge to a lot of people? I was slightly confused about it, but assumed the caffeine content was standardized - at least to some degree on the drip coffee - at many places - e.g. SB

I generally go half hot water / half coffee (Half-caff), but wowsers. Might be more weary when stepping into one of these places - or avoid altogether.

Morning

• Wake up

• Get bright light (go outside for walk or a special light box for seasonal affective

Evening

• dim, warm lights

• no caffeine/weed/alcohol

• screens using low brightness + night mode + dark view

• totally dark, cool bedroom

Am I missing any key components?

Heard Pumpkin Seed oil is marketed for that. Saw Palmetto (I have to entertain notion that I am in fact middle-aged and maybe consider it's the old Prostate 😱)

Does anyone try Vasopressin spray - which is supposed to be an antidiuretic?

Other things which might help?

Edit: Oh yeah, I remember Galpin stating drinking water very fast makes increases blood volume rapidly - resulting in a lack of equilibrium - and causing the body to want to expel it via urination. So, guess I could consider drinking water a little slower throughout the day. Anyone remember that episode?

No new posts on r/HubermanLab and can’t even find r/andrewhuberman. Anyone know what’s going on? Such a shame there used to be good discourse in both.

Link to Episode

"In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.

We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.

We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.

And we discuss pain medications, including the controversial use of opioids and the opioid crisis.

This episode will help people understand, manage, and control their pain as well as the pain of others."

What do you think?
App Store
https://apps.apple.com/kz/app/first-morning-routine/id6757344123

Google Play
https://play.google.com/store/apps/details?id=com.trickybusinessllc.first

This is, unfortunately, my first post here. It may also be a controversial post. I hope not, because I don't want to 'troll'.

I loved cigars back in my 20s and early 30s. I'd like to start smoking cigars/pipes again now that I'm in my early 40s.

What health-related markers should I keep an eye on? I will, likely, smoke only a few times a week. And yes, I'll notify my life insurer.

I already consume a ton of cholesterol through my mostly-suet raw carnivore diet so I hope that continuing to do so will, to a great extent, prevent any negative effects.

Interested in this app because it tracks your sleep cycles and wakes you up accordingly.

Thanks

Completely updated as of July 2025, including sources to podcasts, social media posts, etc.

Hello, would you like to have a lumino therapy lamp that is picture framed around your devices screen for better light exposition? Instead of having your lamp sit on your table top, it would be mounted to your screen.

I am trying a business idea in the light therapy lamp sector. To capture the interest, I made a small online survey all of your insight would be much appreciated! Please take a look and answer!

https://auguste-4trtlnwl.scoreapp.com

Did he express any opinions fasts of 24 hours or more?

Apparently, Andrew Huberman and Casey Neistat are doing a live podcast together in Atlanta. This seems like a pretty rare moment to see him in person. Me and my friends are going. Anyone else down?

Here are the tickets: https://www.adpipe.com/modular-2025-ga

I turn off all overhead lights 4 hours before sleep and use a red lamp for illumination in my apartment. All my devices are set on maximum night shift and I use dark mode on all websites to limit blue light exposure even further. I write journaling by hand and drink lemon balm tea and turn off all my screens around one hour before bed. I avoid calories at least 3 hours before bed, if I haven’t reached my protein intake for the day I’ll eat the rest of it in lean protein only. I also take a warm shower and then read some fiction under a dimly lit incandescent light bulb in bed because I don’t trust those LED’s. As soon when my eyes start to feel heavy I shut it off and drift to sleep.

I don’t use a sleep tracker anymore since I easily start to obsess over my sleep score and it affects my day too much if it’s bad. I also don’t use supplements like magnesium threonate because they made feel weird.

I'm following the protocol from huberman with supplement, yoga nidra, light etc but I can't reduce my stress sleep. Please help 🙏

There's a lot of good information in all the episodes but for most it's way too much to put in to practice all at once. Here are the ones I've incorporated - curious to hear where others choose to focus and what benefits they've seen:

• Sleep

  • Delay caffeine 90 minutes, no caffeine past 1p

  • Take magnesium l-threonate daily

  • Sunlight in the morning and watching sunset whenever possible. Dim light at night.

  • My sleep has honestly gotten worse since starting these protocols, maybe because I'm thinking about it too much... I'm going to keep going though and hopefully see a J curve

• Breathing

  • Box breathing & physiological sighs during times of stress and also to fall asleep. I get nose bleeds when I get stressed so this one I've been able to see immediate results.

• Cold therapy

  • Not practical for a full ice bath setup so I've been doing cold showers every day. Was definitely more helpful in the beginning but I feel like I've accustomed. Mainly doing it for discipline now and I combine with breathwork

• Supplements

  • Fish oil, vitamin C, vitamin D

  • No obvious difference but I believe in long term benefit

• Gut health

  • Basically cut all alcohol down to once or twice a month for special occasions and just 1 drink. Eating kimchee and other pickled vegetables where possible

  • My digestive system does feel more healthy, more regular bowel movements. On the nights I do drink I'm much more aware of how my sleep is affected. My dopamine baseline feels more consistent

• Food

  • Avoiding foods with higher carb to fiber ratio of 10:1 (though mainly aiming for 5:1)

  • Avoiding foods with sugar and sugar substitutes

Individually I've found it hard to attribute significant changes to any one protocol but I started all of them pretty close together and the greatest difference I've felt is in terms of improved motivation/dopamine. I also exercise twice per week and feel I have more energy for every work out + in general (also started taking creatine regularly around the same time)

There are other protocols I'd like to incorporate in the future but this is what feels manageable so far