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Most people know Andrew Huberman as the neuroscience professor who transformed health optimization into a global movement. What many don’t realize is that his science-backed recommendations align almost perfectly with what we teach at Central Athlete: simple, evidence-based habits that create sustainable performance in all seasons of life.
Below is a breakdown of Huberman’s top 10 health recommendations, paired with what they actually mean for busy executives, entrepreneurs, and high performers who want energy, strength, and longevity without sacrificing their lifestyle.
1. Honor the 90-Minute Ultradian Rhythm (Work in Waves, Not Marathons)
Huberman’s recommendation: Work in 90-minute focus blocks to match the brain’s natural rhythm of heightened attention.
Why it matters:
Your brain isn’t built for constant grind. Ultradian cycles allow you to produce more in less time while preventing dopamine depletion, burnout, and decision fatigue.
Central Athlete lens:
Your training should follow the same principle: planned intensity, followed by strategic recovery. Bigger output, better consistency.
2. Get Bright Light in the First 10–30 Minutes of Your Day
Huberman calls this his #1 non-negotiable.
Morning light controls cortisol timing, metabolic function, alertness, and sleep quality.
Miss it, and your entire circadian rhythm shifts.
Central Athlete lens:
No supplement outruns a broken biological clock.
Morning sunlight is foundational for predictable energy, better workouts, and stable hunger cues throughout the day.
3. Use NSDR or Yoga Nidra to Reset the Brain
Huberman: NSDR (Non-Sleep Deep Rest) can restore focus, reduce stress, and improve learning, even more effectively than caffeine.
Why it matters:
High performers burn enormous mental energy. NSDR gives you the neurological equivalent of a “system reboot” in 10–20 minutes.
Central Athlete lens:
We call this “parasympathetic anchoring.”
The better you recover between efforts, the better you perform over time.
4. Train Dopamine, Don’t Chase It
Huberman: Your relationship to dopamine determines motivation and long-term adherence.
Chasing novelty leads to exhaustion; controlling dopamine leads to consistency.
What this means for you:
Stop relying on intensity, urgency, punishment, or “perfect motivation” to stay on track.
Learn internal reward, the ability to feel satisfaction simply from showing up.
Central Athlete lens:
This is why we despise quick fixes.
Success depends on sustainable dopamine habits, not all-or-nothing sprints.
5. Prioritize Resistance Training: the #1 Longevity Tool
Huberman consistently emphasizes that strength training outperforms nearly every supplement, therapy, and protocol for:
Central Athlete lens:
This isn’t about bodybuilding.
It’s about building a body that can live without limits well into your 70s and 80s.
6. Optimize Sleep With Temperature, Light, and Behavior (Not Gadgets)
Huberman’s formula:
Central Athlete lens:
Before you try magnesium blends or sleep trackers, fix the behaviors that regulate your nervous system.
Sleep is trainable, and it impacts everything from muscle gain to emotional resilience.
7. Cold & Heat Exposure for Mood, Hormones, and Metabolism
Huberman breaks this down clearly:
Cold: increases dopamine, norepinephrine, mood, and resilience
Heat: improves growth hormone, cardiovascular health, and recovery
You don’t need extremes, just consistency.
Central Athlete lens:
We use these tools strategically, never as a replacement for training, nutrition, or recovery.
They are enhancement tools, not foundations.
8. Stress Toolkit: Physiological Sigh, Reframing & Breathwork
Huberman recommends three key stress regulators:
Central Athlete lens:
You cannot eliminate stress, especially for high achievers.
But you can regulate your body’s response so you stop derailing your health, nutrition, and training every time life gets chaotic.
9. Morning Movement to Anchor Circadian Rhythm & Improve Metabolism
Huberman highlights that even 10 minutes of early movement improves:
Central Athlete lens:
Walking, mobility, or low-intensity movement in the morning “sets the metabolic tone” for the entire day.
Small actions → massive outcomes.
10. Creatine, Omega-3s & Basic Supplementation (Not a Supplement List, but a Strategy)
Huberman is very clear:
Supplements don’t replace habits; they optimize them.
His top three for most people:
And only after foundational behaviors are implemented.
Central Athlete lens:
This is why we don’t hand out random supplement stacks.
Your biology dictates your needs, and your habits make the biggest difference.
The Central Athlete Philosophy: Where Huberman’s Science Meets Real Life
High achievers don’t struggle because they lack information.
They struggle because their protocols fall apart the moment life becomes unpredictable.
Huberman’s work reinforces exactly what we teach:
You don’t need a perfect life to be healthy.
You need a plan that works when life is messy, and that’s what we help clients build every day.
Ready to Build a Sustainable Strategy That Works in All Seasons of Life?
Implementing all ten of these recommendations can feel inspiring… but also overwhelming.
Most people read a list like this and think they need to overhaul their entire life tomorrow. That’s where things fall apart.
At Central Athlete, we take a very different approach.
We identify the lowest-hanging fruit through our comprehensive assessment process that creates the fastest physiological change with the least psychological resistance. Because even the most beautifully designed protocol is useless if it’s impossible to follow when life gets busy, chaotic, stressful, or unpredictable.
Consistency doesn’t come from doing everything.
It comes from doing the right thing, repeatedly.
That’s why your plan with us is always:
No giant lifestyle overhauls. No 20-step routines.
Just one or two small, strategic changes with big ROI.
Your life has predictable seasons and unpredictable ones.
Your plan should work in both. We help you build habits that stick, whether life is calm or chaotic.
Progressive and personalized
We layer new habits only when you’re ready.
Small, evidence-based upgrades over time lead to lasting progress, not burnout.
When your plan is simple, doable, and tailored to your real life, the results compound in a way no quick fix ever could.
Ready for real results that last? Claim your complimentary strategy session today!
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