NON-NEGOTIABLE PILLARS OF MENTAL & PHYSICAL HEALTH: THE “EVERY 24hrs RULE” • - There are many ways to improve your mental health, physical health, and performance. I often discuss science supported tools like first in the morning deliberate cold exposure (to achieve long lasting increases in dopamine and epinephrine) getting morning sunlight in your eyes as soon as you can after waking up (to elevate morning cortisol - which in turn leads to elevated mood, immune function and focus all day and better sleep at night) and specific science supported fitness programs that are effective in improving vitality, aesthetics, and longevity. (All of that is linked and time stamped and newsletter summaries are at hubermanlab.com; all zero-cost). - That said, there are 5 things we all should strive to do EVERY 24 hours, and they form the basis of mental health, physical health and performance. We might be able to go a day or two without doing one or several of the 1-5 listed above but we all suffer mental and physical consequences sooner or later. Conversely, when we do these 5 things every 24hrs we are in the best possible position to thrive and overcome any challenges. No one is perfect but we should all strive to get these 5 in daily. - Of course social connection and mindset are key too. (And please see the HLP episode with @biolayne for a full and balanced picture on nutrition) but the 5 listed above set the stage for everything. I consider them the foundation upon which all the tools and supplements and any other health or performance targeted protocols reside. - Please put your questions in the comments section below this post and as always, thank you for your interest in science! - @hubermanlab @stanford.med @stanford @nihgov @nimhgov @nih_nccih @societyforneuroscience @cellpress - #neuroscience #science #ciencia #neurociencia #neuroplasticity #sleep #circadian #water #exercise #physical #mental #dementia #pillars