To optimize your physiology, Andrew Huberman recommends three morning and weekly habits: taking a cold shower (1-3 min) immediately upon waking, getting sunlight exposure (5-30 min) as soon as possible after waking, and practicing physical activity (resistance, endurance, or sprinting) 6 days a week.

noli's read

Morning exposure to natural light is validated by chronobiology (meta-analyses) for regulating the circadian rhythm and the production of cortisol/melatonin. Regarding cold water immersion, studies (RCTs and systematic reviews) show an effect on alertness and dopamine release, although the magnitude of long-term metabolic benefits remains debated. Regular physical exercise is the most robust pillar of health (massive meta-analyses), and the recommendation of 6 days per week aligns with public health guidelines aimed at accumulating sufficient minutes of moderate to vigorous activity. The 'immediate' aspect (immediately after waking) for the cold shower is a practical approach for discipline, but science does not demonstrate that a slight delay would negate all benefits. Overall, these recommendations are based on sound physiological mechanisms, even if the suggested rigorous application is a specific optimization rather than an absolute necessity for general health.

the sources

1. 1Buijze GA et al. 2016
2. 2Sramek P, Simeckova M, Jansky L, et al. 2000
3. 3Kelly JS, Bird E. 2021
4. 4Blume C, Garbazza C, Spitschan M 2019
5. 5Brown TM et al. 2022
6. 6Rosenblat MA, Perrotta AS, Vicenzino B 2019
7. 7Silva Oliveira P, Boppre G, Fonseca H 2024
8. 8Menshikova EV, Ritov VB, Ferrell RE, et al. 2007