This is a transcript of a podcast episode where Andrew Huberman, a neuroscientist from Stanford, talks about how to optimize your morning routine by using light, temperature, exercise and cold exposure to regulate your circadian rhythms, hormones and mood. He explains the science behind these practices and how they can improve your sleep, focus, motivation and health. He also invites the listeners to check out his other podcast episodes and social media platforms for more science-based tools.
Here are some possible key facts extracted from the text:
1. Getting natural light in the eyes within an hour of waking up helps regulate the circadian rhythm, the cortisol pulse, and the mood.
2. Cortisol is a hormone that boosts alertness, focus, and temperature rhythm once every 24 hours.
3. Melatonin is a hormone that makes you sleepy and is released 16 hours after viewing bright light in the morning.
4. Dopamine is a neuromodulator that drives motivation, craving, and pursuit, and is released by sunlight exposure to the eyes and skin.
5. Testosterone and estrogen levels can increase by getting 20 to 30 minutes of light on the skin three times a week.
6. Adenosine is a molecule that builds up during wakefulness and makes you sleepy, and can be cleared out by exercise or blocked by caffeine.
7. Body temperature increases when you are awake and decreases when you are asleep, and can be influenced by light, exercise, and cold exposure.
8. Cold water immersion can trigger a shock response of adrenaline and a long release of dopamine and epinephrine, which can enhance mood and motivation.
9. The Huberman Lab podcast is a weekly podcast focused on science and science-based tools for everyday life.