Brandon Jenness

[Chris Boettcher @chrisboettcher9]

Andrew Huberman has been instrumental in improving my overall knowledge of health and fitness.

He outlines 5 key habits to "re-up" every 24 hours to maximize our health.

Here they are:

1) Sunlight

Sunlight is our most neglected energy source.
It boosts Vitamin D levels
It regulates metabolic health
It regulates circadian rhythm
If you want to be functioning at your best metabolically and hormonally, aim for at least 30-60 minutes of sun exposure every day.

*Pro-tip: View sunlight as soon as possible when you wake up, and view the sunset each day. This will help regulate your circadian rhythm, which will help you sleep better and maintain higher energy each day.

2) Relationships

Scary stat:

Loneliness has the same effects on our health and longevity as smoking half a pack of cigarettes a day.

We are social creatures. We need social interaction daily to feel healthy and happy. It's no coincidence that in cultures where community is strongest, they also tend to live the longest. Even if it’s through a phone call or social media, making time for your relationships every day is crucial for your health.

3) Nutrition

The quality of your energy, mood, and health is determined by the quality of your nutrition.

Good nutrition doesn’t have to be complicated:

• Eat until ~80% full
• Drink a gallon of water a day
• Prioritize protein with each meal
• Eat real foods and avoid processed ones
• Use supplements on top of a healthy diet, not in spite of

4) Sleep

The hustle culture notion of “I’ll sleep when I’m dead” is (luckily) a dying phrase.

Lack of sleep actually speeds up the process of death. Getting a few more hours of sleep a night can add 5 years to your lifespan.

Aim for 7-9 hours
Sleep in a cool, dark room
Stop eating ~ 3 hours before bed
Supplement magnesium glycinate
Turn off screens ~ 1 hour before bed

5) Movement

Our ancestors used to walk ~17,000 steps a day. Now we walk on average ~4,000.

Movement is crucial for our metabolic health, cardiovascular health, cognitive functioning, energy levels, and overall well-being:

Walk after meals
Walk after waking up
Walk between meetings
Aim for 10,000 steps a day
Do 60-120 minutes of zone 2 cardio a week
You don’t have to run a marathon.

But you do have to move every single day.

Recap: 5 things to reset every 24 hours from Dr. Huberman:

• Sleep
• Sunlight
• Nutrition
• Movement
• Relationships

Thank you for reading.

If you enjoyed this post and learned something:

1) Follow me @chrisboettcher9 for more
2) RT and comment below to help spread the message

[J.R. Carroll @JRVCarroll]

Go packers

[Brandon Jenness @brandon_jenness]

@WhiskeyRiff Crooked Teeth - Zach Bryan

[Charles Wesley Godwin @CharlesWesleyG]

Ever think about how pretty “Country Roads” would sound at Red Rocks in the snow with 9,500 people singing along?

All My Homies Hate Ticketmaster (Live From Red Rocks) is available everywhere. Congratulations ZB

📸 louienice

[Chipotle @ChipotleTweets]

Some of you say you’d survive a horror movie but think mild salsa is spicy

[RD @YoRece]

What’s life if you don’t live a little? @brandon_jenness

[Brandon Jenness @brandon_jenness]

Looks like a needle, moves like a sewing machine 🪡

[Brandon Jenness @brandon_jenness]

When you turn 25 you are closer to 50 than zero

[blonde don @machinegunkelly]

how did i forget to put “why are you here” on the deluxe album 🤦🏼‍♂️

[Brandon Jenness @brandon_jenness]

What’s life if you don’t live a little?

[Brandon Jenness @brandon_jenness]

@TherealBuuch Thank you

[Brandon Jenness @brandon_jenness]

If lamb is spelled “lamb” then why isn’t damn spelled “damb”