Stanford Neuroscientist's Morning Habit for Optimal Health

Stanford neuroscientist and podcast host Andrew Huberman has outlined a specific morning habit he believes is essential for maintaining optimal health. In a recent interview, Huberman explained that managing the body's cortisol levels is the key to balancing physical and mental well-being. He advocates for a "big, massive spike" of cortisol in the morning, aiming for levels at least 30 times higher than at night, followed by low cortisol levels in the evening.

To achieve this, Huberman recommends getting daylight into the eyes immediately after waking. He clarifies that this does not strictly require direct sunlight, but rather bright light exposure. For those unable to access natural light, he suggests investing in a 10,000 Lux artificial light source. Additionally, Huberman stresses the importance of physical movement in the morning to generate cortisol and adrenaline. These habits are designed to align the body's internal clock, a practice supported by research from experts like Mariana Figueiro, who notes that daylight is as vital as diet and exercise.

According to Andrew Huberman, a neuroscientist at Stanford, the body relies on a specific hormonal rhythm to transition from sleep to wakefulness. While cortisol is often viewed negatively as a stress hormone, Huberman argues that it is essential for morning alertness. He states that the body naturally wakes up due to a rise in cortisol, and maintaining this rhythm is critical for overall health.

Huberman emphasizes that the timing of this cortisol spike is non-negotiable. "You want a big, massive spike of cortisol in the morning," he said. "If you don't spike your morning cortisol, your cortisol spikes in the afternoon or evening, and then everything goes awry." He further quantified this goal, noting, "You want your morning cortisol at least 30x higher than your nighttime cortisol." This intentional fluctuation is what he believes sets the foundation for a productive day.

Huberman details two primary actions to trigger the necessary cortisol spike: light exposure and physical movement. Regarding light, he advises getting daylight into the eyes within the first hour of waking. He corrected his previous terminology, noting that direct sunlight is not always necessary. "What we should say is, 'Get daylight in your eyes,'" he remarked, acknowledging that overcast weather still provides the necessary signal to the brain.

For those who cannot get outside, Huberman offers alternatives. "If you can't do that, maybe invest in a 10,000 Lux artificial light," he suggested. If that is not an option, he recommends simply turning on "as many artificial lights as you can." He warns that having "dim mornings and bright nights" is the "worst way to go." In addition to light, Huberman advocates for movement. Even if a full workout isn't possible, he suggests "knee bends, some arm swings, some jumping jacks," because "movement generates cortisol and adrenaline."

Just as a specific morning routine is vital, Huberman stresses that the evening routine should be the opposite to ensure cortisol levels drop. To facilitate this, he recommends dimming the lights and avoiding caffeine as the day ends. This helps signal to the body that it is time to rest, preventing the cortisol spikes that can occur late in the day.

Regarding exercise at night, Huberman advises moderation. "If you're going to exercise, don't make it terribly intense," he said. He also mentioned the use of BluBlockers as an option for those looking to filter out light, but the primary focus remains on reducing overall light exposure and stimulants to maintain a healthy circadian rhythm.

The benefits of Huberman's advice are echoed by broader scientific research. Mariana Figueiro, a professor and the director of the Light and Health Research Center at the Icahn School of Medicine at Mount Sinai, has previously emphasized the critical role of daylight. She stated that getting daylight is "just as important as diet and exercise."

Figueiro explains that modern indoor lighting is often insufficient to synchronize the biological clock. "Light in the built environment is not always strong enough to synchronize the biological clock," she noted. She praises daylight for being "the right amount, it's the right color, it's on at the right time." Furthermore, she highlights that darkness at night is equally crucial, as circadian disruption has been linked to poor cognitive performance and a weakened immune system.