The 5 Pillars of Health and Performance | Dr. Andrew Huberman | The Tim Ferriss Show

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Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on RU-vid and all podcast platforms.
Please enjoy!
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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Опубликовано:

9 мар 2023

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Комментарии : 96

@timferriss Год назад

@sebastianmoder6276 Год назад

00:00 1. Sleep 03:06 2. Nutrition (get 80% of calories from unprocessed sources) 04:30 3. Movement (endurance & resistance) 05:23 4. Light (maximize natural light early in the day, minimize any light late at night) 05:45 5. Relationships (incl. to self) 05:55 What to do with this Information

@Wingedmagician Год назад

Thanks

@TrishOLeary Год назад

Thank you Sebastian for time stamping these :)

@gregmendoza9717 Год назад

❤

@TRETER90 Год назад

Thx man, u improved my life by saving my time

@ms-jl6dl Год назад

Thanks Seb.

@dawsonstokes7400 Год назад

1. Good, consistent sleep 2. Quality Nutrients (80% unprocessed or minimally processed. macros, supplements) 3. Movements (Cardiovascular and resistance training) 4. Light (After waking every 24 hours, limit before sleep) 5. Relationships (To others and self)

@drizzt8965 Год назад

no response, unreal! Thank you.....

@compedium Год назад

this was the clip that made me realize I don't really like Huberman. Takes 11 minutes to say stuff that we all already knew and doesn't really add anything new here. I remember trying to listen to this episode and listening to an intense stressed out dude say sleep, nutrition, movement, etc. It's like going to a therapist and they are like 'yeah, you really should go to bed earlier'...like 'yeah I know this already'

@ClassicJukeboxBand Год назад

My thoughts? 1. Sleep. Obvious, but the same as breathing. Not worth mentioning because it's too obvious. 2. Quality nutrients. This comes mostly from protein and fat. I say as close to 100 percent as possible. 3. Movements. Intensity is key. Cardio does not give you enough health benefits for the amount of work you put in. Sprint and lift weights intensely so you can maximize recovery and get fit quickly. 4. Light. I would say sun exposure and vitamin D. We evolved in the sun. 5. Relationships. I would say also stress management also, along with a purpose in life. Don't forget the importance of avoiding chemicals. Our ancestors did not have man-made chemicals in their lives.

@ladybrooks3885 Год назад

Love Huberman. He has changed my life. So smart, explains things so well.

@LLee0 Год назад

6 pillars of health: 1. Sleep 2. Nutrition: macros nutrients, micro nutrients, herb, supplements, water. 3. Movements: resistance training, vo2max training 4. Sunlight in the morning. Avoid artificial light at night. 5. Connection/relationship/believes/love. 6. Stress management.

@compedium Год назад

Absolutely groundbreaking insights. We had never heard any of these before!

@plants96 10 месяцев назад

What would you say we should do for 6?

@tanjeetstephens5730 Год назад

Now I realized self-care is taking care of yourself like you were your own child... We are told that we have to keep going no matter what... We have to carry on even though we are falling over... I don't see how we can be productive at those those times.... My system seems to work better in spurts.... Productivity fo 30 minutes...rest and contemplating for 15 .... I feel that I cannot stay focused for longer than 30 minutes at a Time...

@stochastic42 Год назад

You're right. If you were as hard on other people as you are on yourself, no one would want to be around you!

@michaellopez-lq5fn Год назад

Basically spot on! I would put light under a bigger umbrella that includes environment. Environment is indoor and outdoor and includes air quality. Indoor air quality is more under your control unless you can move more rural. Also the relationships I would just boil down to inner peace.. call it happiness, fulfillment, a deep sense of purpose and love. Whatever it is it isn’t anxiety, depression, jealousy, anger or undue stress over trivial matters. My pillars are movement, nutrition/ hydration, peace, sleep and environment.

@veronicac9405 Год назад

A wonderful dog can instigate these 5 pillars - Tipps_trip_2_trim joyfully wakes me up at 5:30 every morning, I hydrate with a few supplements, I pour my Yerba mate tea in a to-go mug and exit out the door for a 4 mile hilly walk, every morning to seek the sunrise from Boulder's foothills, while contemplating the social connections I will make each day... who knew a former "2nd shifter" could fall to sleep each night by 9pm to repeat this restorative lifestyle. Thank you, Tim and Dr H.

@bilcifer666 4 месяца назад

My therapist sent me this video. Great video.

@robmason1 Год назад

This was an awesome interview! Thanks Tim

@robmason1 Год назад

Hopefully you see this Tim. I read the 4 hour work week when on holiday 3 years ago and it transformed my life. I redesigned my businesses and changed my mindset. I'm typing this while travelling the south of france, working from my laptop 30 minutes each day. I still gift the book more than any other, and its my go-to book when I need a quick boost. I am visiting Austin again next month, hopefully I'll run into you! Thanks again for the knowledge and inspiration. I'm having a blast!

@ann-mariecoombes632 Год назад

Thx for outlining the pillars of health. It has reinforced I’m on the right track with where my focus on health is. Everyday is a chance to do better, be better and want better for yourself.

@compedium Год назад

@sews1523 Год назад

@@compedium if you know it then probably start working on implementing it

@kels1009 Год назад

Managing your emotions and have self-awareness are key to know what nourishes or depletes your overall wellness. E.g. Some people are too zen and others get triggered easily. In Asia we generally eat well but urban living is super stressful.

@dominikheinz2659 Год назад

Great timing! Working on iso 27002 and this looks as a perfekt resource

@user-zz2ix4fw7z Год назад

Thank you, Dr. Andrew Huberman for creating this video on the 5 Pillars of Health and Performance. It's a great resource for anyone looking to improve their overall well-being and optimize their performance. Here are the 5 key points of the video. 1. Our state of mind and body is strongly dictated by previous hours and days. 2. Five foundational things are needed to set the foundation, including sleep, nutrients, movement, light, and social connection. 3. These five things need to be re-upped every 24 hours. 4. You can't maintain focus without tending to these five things. 5. Following first principles of self-care is key to mental health.

@mk-lultra Год назад

absolutely brilliant; LOVE this man

@milosmirosavljevic9625 Год назад

Everyone keeps talking how sleeping is critical, and those of us who just became parents, who are not sleeping well for more than a year, find it quite disturbing. If you have demanding baby, say bye bye to sleep for long period of time. Knowing how detrimental for your health it is, makes you depressed, which again you know is bad for your health and you just enforce to downward spiral...

@danielgnecco1662 Год назад

Epic episode

@Whale15 Год назад

Tim. I’m working on a draft of the five hour work week. Similar principles to your book except and additional hour of work per week. The math checks out I used a calculator.

@dimonbonbon Год назад

thanks!

@leowzhilin Год назад

5 PILLARS OF HEALTH & PERFORMANCE: Don't optimize until u have these 5 Pillars down. Be resilient & effective. Showup. 1) SLEEP 2) NUTRITION - Marconutrients: 80% of our nutrients should come fr unprocessed/minimal processed sources. - Micronutrients: Supplement what u can't find fr diet. - Hydration. 3) MOVEMENT - Combine Cardio & Resistance Training. 4) LIGHT EXPOSURE - Sunlight in early part/midday. - Minimal Artificial Light in evening/late night hrs. 5) RELATIONSHIPS - Includes Relationship to Self.

@compedium Год назад

Absolutely groundbreaking insights. We had never heard any of these before!

@michaelhiggins2562 Год назад

I like the idea of the 5 pillars and re-uping on each of them every 24 hours.

@HealthImprovment Год назад

nice video

@christossakizlis Год назад

Relationships is the most important motivation for sorting out all the rest of the pillars.

@angelafosse5955 Год назад

Do we know his opinion of sunscreen in relation to what he says about light? Im a Scots living in Spain. In general I always have sunscreen on otherwise I burn.

@NATmusic27 5 месяцев назад

Well damn said. I always said therapists are too fast to give you pills, when the problem stems from those 5 things

@LLee0 Год назад

6th pillar of health: stress management!

@zackdoc Год назад

In retrospect it's amazing that we survived living on a nuclear submarine in artificial white (and for long periods red light) & virtually no sunlight for weeks & months on end.

@AkashKumar-hr4gn Год назад

Financial stability is the biggest factor for a healthy life

@Easyrider22008 Год назад

Tim without coffee, zen mode😂

@robertgarrison36 Год назад

LENS-R. LIGHT, EXERCISE, NUTRITION, SLEEP - RELATIONSHIPS

@noleenmazhandu8519 Год назад

“you can Goggins” your life😂..l’m so proud of myself for getting that joke🤭🙈

@RonBaker456 Год назад

Solid vid. On the nutrition point - Human carnivores are almost never full carnivore because they don't identify their morality with it (at least not yet). They just are seeking the best diet. They don't believe that vegetable are evil, and veggie farmers are all propagandists controlled by right wing ideologues. Lots of diets will work for our incredibly adaptive humans species. One thing for certain - A diet containing continuing streams of sugar and processed foods is not one of them. Maybe after a few more million years of development, but not today.

@quarteracreadventures855 Год назад

'Goggins' is now a verb

@tonymartin7849 Год назад

“This just in! News that’s been around and widely known for decades!”

@JFox4587 Год назад

The four pillars of health were someone else’s work, and Andrew added a 5th which he is hellbent on proving. Personally, I tried his method (light) to see if it had any effect on the sleep and noticed no difference. But even if it did, it would be a subcategory of the sleep pillar since he claims it plays a large role on sleep wake cycles.

@andrewmaher8409 Год назад

Yeah, "light" does nest fairly neatly into a pillar called "sleep" or "restoration"... But, to give Andrew his well deserved due, "Light" and the importance of light to regulation etc is a fairly new and unknown topic. So shining a spotlight on it via giving it its own category make sense, (for now).

@GanggsterR Год назад

Watching this at 2 am😂

@richardthompson9029 Год назад

What about intellectual stimulation as part of a healthy lifestyle? Perhaps shutting off the tube, dropping the cell phone for a few minutes, and actually concentrating on intellectual challenges-especially as we age?

@KhanivoreQniba Год назад

Form Follows Function.

@sunset5461 Год назад

Looked into David Googins meditating for two hours every night. Apparently he classifies stretching as meditation.

@s3m4jno5w4d Год назад

There's a case for that

@marcinmichamarszaek9737 Год назад

@04:14 - LOL

@marktapley7571 Год назад

Everything Hubernman said should be self evident to everyone who wants to live within the homeostatic environment that the body requires in order to perform properly.

@MelFinehout 11 месяцев назад

I came up with the easy acronym: S.H.R.E.D.S Sleep Hydration Recreation/Relationships Exercise Diet Supplements. Easy to remember.

@danslasher5243 4 месяца назад

Suplements ? Not necessary. Like weapons ❤

@smokeriie Год назад

If these guys don't live to be 100 after all their talk, I will be severely disappointed

@compedium Год назад

@nothing_happening_here Год назад

Breathing?

@merrittpalmer4349 Год назад

Mental health should be in the top five. Mental illness or consistent high stress can wreck your physical health.

@joealias2594 Год назад

What they're talking about are things that your mental health depend on. You won't have good mental health if you don't sleep or exercise

@mattdearman4244 Год назад

Chicken / egg my friend

@AnnTsungMD Год назад

Couldnt agree further! mental health is incredibly important and should be a top priority for everyone. Mental illness and chronic stress can indeed have a significant impact on physical health and well-being.

@stillakzo Год назад

Can wreck your everything

@johanneshi9448 Год назад

Mental health is nothing you can do. Physical health is also nothing you can do. Getting sunlight is something you can do, a practice. These 5 pillars are practices that lead to mental and physical health.

@RobertWardDavidson Год назад

What about meditation?

@1Ma9iN8tive Год назад

I’m 54. I have health challenges. I was an athlete into my 30th birthday. By 40 I entered severe depression. I was brought up by the bullshit school of “get hard and go harder”. I got hard and went hard and ended up in an atomic implosion of even greater depression. By the time I was 44 my wife who was 39 decided that was her year to have children - in 2012 we had our beautiful son. Two years after that we were blessed with our daughter. In 2015 my father died. In the same week my doctor diagnosed my Type 2 diabetes. It is 2023 - I’m ready to transform my life. How do I start? I can now control my diabetes through intermittent fasting and keto. But my body needs rebuilding … help. For my wife and my children … in my fear I ask for help. Andrew Huberman is a blessing to the planet.

@roxylqm111 Год назад

It sounds like you are on a path of healing. If you can develop a mindset that these challenges didn’t happen TO you they happened FOR you to guide you towards your learning and authentic way of being / service in the world, that is a great start. (As is asking for help, like you are doing…) If you believe in a higher force (god, source energy, “the universe”, whatever…) that is helpful too. You can meditate and/or “pray” and ask for guidance each day and you will receive it through your intuition. Help often comes in the form of other people too. Go step by step. Practice gratitude. Love yourself. Quiet down. Listen. It’s not all on YOU to figure out. We’re here to figure it out together and support one another. 💚 You’ve got this. Be well. ⭐️🦋🙏✨

@RanBlakePiano Год назад

@@roxylqm111 wonderful reply !

@hollyl4425 Год назад

Don't forget spiritual health! If you are right with God, He helps you rest and more

@FreshGrey-pm4vw Год назад

Think of it this way: There's a very good reason they use sleep deprivation to torture and break down prisoners.

@landry6788 Год назад

Water. Drink more water

@libbymeli864 Год назад

He should let the host talk😮

@ClassicJukeboxBand Год назад

My five pillars to health? 1. Meat based diet 2. Sun Exposure 3. Intense Exercise 4. Vitamin D 5. Avoidance of man-made chemicals. These are based on evolution.