Holistic Health Pillars

Best in Class Daily Routine - Andrew Huberman

THE PERFECT DAY

  • MORNING

    6:00am - Wake-Up: I use Whoop to track my sleep and wake me when I am coming out of my sleep.

    6:05am - Morning Hydration: Drink 2 glasses of water first thing.

    6:10am - Cold Exposure: 1-3 minutes can be done in an ice bath or a shower.

    • Resilience: 1X weekly, 1-3 min

    • Metabolism: 2X weekly, 11 min total

    • Recovery (Endurance): 3-6 min after training

    6:15am - Morning Movement: Light stretching and general movement to wake up your body. See the video bank for ideas. Sun salutations are great and simple and have been used for centuries by our ancestors.

    6:30am - Sun Exposure: 10-15 min of sunlight exposure on the balcony or walking. I try to time with sunrise.

    7:00am - Morning Caffeine: You’ll hear it's best to wait 2 hours after waking before having coffee or tea to help regulate adenosine. I personally wait for 1 hour due to time constraints and I don’t really see the difference. Sometimes I do coffee as soon as I wake up because it’s too good.

    7:15am - Breakfast: I eat 6 eggs cooked in ghee, bacon, cherry tomatoes, 2 slices of sourdough bread with salted butter and a full avocado, that will take me to at least 2 pm.

    8:00am - Workout : Resistance training session. Move and lift weights, get a sweat on.

  • AFTERNOON

    2:00pm - Protein shake I find it easier and lighter to not eat during lunch because I’m more focus at work. You could also fast until the afternoon and have your first meal at 2pm. I snack on a protein shake.

  • EVENING

    6:30pm - Evening Cardio: Save low intensity cardio for the evening pre dinner.

    7:30pm - Evening Meal: Eat 3-4 hours before bedtime.

    8:30pm - Post Dinner Walk: Take a light 10-15 minute walk to help let your food digest.

    9:30pm: Sleep: This is the best nootropic, stress relief, truma release, immune booster, hormone augmentation and emotional stabiliser. Aim for 7-9 hours sleep.

The Holistic Health Pillars

1. Physical Health

  • Regular exercise and physical activity

  • Balanced and nutritious diet

  • Adequate sleep and rest

  • Hydration and proper nutrition

  • Regular medical check-ups and preventive care

  • Avoidance of harmful substances (e.g., tobacco, excessive alcohol)

2. Mental Health

  • Stress management techniques (e.g., mindfulness, meditation, yoga)

  • Positive thinking and emotional resilience

  • Cognitive exercises (e.g., puzzles, learning new skills)

  • Seeking professional help when needed (therapy, counseling)

  • Setting and achieving personal goals

3. Emotional Health

  • Awareness and expression of emotions

  • Healthy coping mechanisms for dealing with emotions

  • Building and maintaining supportive relationships

  • Empathy and understanding toward oneself and others

  • Practicing gratitude and positive affirmations

4. Spiritual Health

  • Finding purpose and meaning in life

  • Connection to a higher power, nature, or the universe (depending on beliefs)

  • Practices such as meditation, prayer, or reflection

  • Alignment of actions and values

  • Participation in a spiritual community or activities

5. Social Health

  • Building and maintaining healthy relationships

  • Effective communication skills

  • Community involvement and social support networks

  • Healthy boundaries and conflict resolution

  • Cultivating a sense of belonging and connection

6. Environmental Health

  • Living in a safe and clean environment

  • Awareness of environmental impacts on health

  • Sustainable practices (e.g., recycling, reducing waste)

  • Connecting with nature and spending time outdoors

  • Creating a nurturing home and work environment

7. Occupational Health

  • Work-life balance

  • Job satisfaction and fulfillment

  • Managing work-related stress

  • Ergonomic workspaces and safe work practices

  • Opportunities for growth and development

8. Financial Health

  • Budgeting and managing finances responsibly

  • Planning for the future (e.g., savings, investments)

  • Minimizing debt and financial stress

  • Understanding and managing financial risks

  • Aligning spending with personal values and goals