The 9 Pillars of Mental & Physical Health (According to Huberman Lab) — And Our Honest Take
When it comes to optimizing your wellness, few voices are as widely respected (or as heavily Googled) as Dr. Andrew Huberman of the Huberman Lab Podcast. Whether you're a health geek or just trying to stay awake through school pickup, his “9 Daily Pillars of Mental & Physical Health” are practical, science-backed, and worth knowing.
But here’s the twist — we’re breaking them down with our own unfiltered (and slightly silly) commentary. Let’s go!
🌙 1. Sleep — The Real MVP
We cannot stress this enough: sleep is non-negotiable.
- It’s free, easy (in theory), and foundational to everything else on this list.
- Still, many struggle with getting consistent, quality rest.
- If sleep is off, everything else suffers — mood, metabolism, even decision-making.
✅ Our take: Get your sleep handled. Eight hours may not always be realistic, but make it a goal. And yes — go figure out those snoring or insomnia issues.
☀️ 2. (Sun)light — Natural or Artificial, Just Get Some
Dr. Huberman emphasizes the importance of natural light, especially in the morning, to regulate circadian rhythms.
- “Sunlight” is in parentheses — possibly to include red light therapy and other light hacks.
- Whether you go full biohacker or just take a morning walk, light exposure impacts mood, energy, and sleep cycles.
✅ Our take: Get outside. If you can’t, look into red light therapy or daylight lamps. Either way, get your daily dose.
🏃♀️ 3. Exercise — Just Move
There’s no one-size-fits-all approach here.
- Just move your body regularly — walk more, lift something heavy, or dance in the kitchen.
- The key is consistency over intensity.
✅ Our take: You don’t need to be a gym rat. But something is better than nothing. And if nothing changes, nothing changes.
😰 4. Stress Regulation — Breathe, Baby
Modern life is a pressure cooker.
- Chronic stress can mess with your hormones, brain, and relationships.
- Managing stress is as critical as any diet or workout.
- Techniques? Breathing exercises, better boundaries, maybe even therapy.
✅ Our take: You can’t eliminate stress, but you can get better at handling it. Know your triggers. Sleep helps here, too!
❤️ 5. Relationships — Including the One with Yourself
The people you surround yourself with matter.
- We absorb energy from our closest five people — choose wisely.
- But also, don’t forget the most important relationship: the one with YOU.
✅ Our take: Be kind to yourself. Set boundaries. Be a bucket filler, not a bucket dipper. (Yes, that’s a real thing — ask your kid.)
🥗 6. Nutrients — Quality and Timing
You are what you eat… and when you eat it.
- Huberman emphasizes both nutrition quality and meal timing.
- That doesn’t mean food has to be complicated — in fact, we kind of wish we could just eat dog food-style "kibbles" designed for humans.
✅ Our take: Keep it simple, fuel your body well, and consider meal prepping or delivery services to reduce food decision fatigue.
😬 7. Oral Health & Gut Biome — More Connected Than You Think
- Brush and floss (yes, even in the shower).
- A healthy gut starts with awareness: antibiotics, poor diet, and stress throw things out of balance.
- Probiotics, fermented foods, and fiber-rich diets help rebuild good bacteria.
✅ Our take: Don’t skip your dentist. And think about what’s happening inside your gut — it's not just about digestion; it affects mood and immune health too.
🧘 8. Spiritual Grounding — Whatever That Means to You
Huberman keeps this open-ended, and we love that.
- Whether it's faith, nature, personal values, or just a sense of purpose, having something bigger than yourself is grounding.
✅ Our take: You don’t have to pray in the shower. But reflecting on what gives your life meaning can bring balance and peace.
🎯 9. Purpose / Mission — Why You Get Out of Bed
- A strong sense of purpose can protect your mental health and boost resilience.
- It doesn’t have to be world-changing — volunteering, helping your community, or even showing up for your family counts.
✅ Our take: Know your “why.” It’ll help you stay grounded on the hard days.
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