What are the 8 pillars of mental and physical health? Please give me a list of 5 protocols for each one

The eight pillars are sleep, nutrition, movement, stress modulation, relationships, light exposure, oral and gut health, and brain chemistry. Here are five practical protocols for each, limited to what is supported here:

1. Sleep

   • Keep sleep and wake times fairly consistent, ideally within about an hour of your usual schedule. 1
   • Get morning sunlight to support circadian timing and nighttime sleep. 2
   • Avoid caffeine too late in the day. 3
   • Dim lights in the evening and keep the sleep environment dark. 4
   • Aim for enough sleep for your individual needs; Huberman says most people do well with six to eight hours. 5

2. Nutrition

   • Prioritize whole or minimally processed foods. 6
   • Get sufficient, but not excessive, calories. 7
   • Include enough protein, fats, and carbohydrates. 8
   • Get vitamins, minerals, fiber, and prebiotics and probiotics from quality foods. 9
   • Ensure you get enough fluids; include water among your fluids. 10

3. Movement

   • Accumulate 180–220 minutes of Zone 2 cardio per week. 11
   • Do a safe, high-heart-rate VO₂ max workout at least once weekly. 12
   • Do resistance training, aiming for six to ten sets per muscle group, near or to failure. 13
   • Include daily movement through cardiovascular or resistance exercise. 14
   • Schedule at least one full rest day per week; some people may need two. 15

4. Stress modulation

   • Use non-sleep deep rest or yoga nidra as a stress-reduction practice. 16
   • Use the physiological sigh, discussed as a stress-management technique. 17
   • Exercise as a regular behavioral tool; the show describes exercise as foundational for health. 18
   • Pay attention to which interactions or work situations feel taxing and manage exposure where possible. 19
   • Choose health practices you can sustain rather than becoming rigid or over-optimizing. 20

5. Relationships

   • Invest in quality social connection with people you enjoy and feel enriched by. 21
   • Reduce toxic or stressful social connections where possible. 22
   • Notice whether interactions feel like a net benefit, neutral, or taxing. 23
   • Recognize that social interaction with people and animals can affect nervous-system regulation. 24
   • Use social engagement as one part of a morning routine when adjusting to a new place or schedule. 25

6. Light exposure

   • Get outdoor sunlight early in the day; aim for about 10 minutes on clear days and 20–30 minutes when overcast. 26
   • If waking before sunrise, use indoor lights until you can get outside. 27
   • Dim or limit artificial light in the evening. 28
   • Keep nighttime and sleeping conditions very dim or dark for roughly six to eight hours. 29
   • Consider a bright-light lamp if consistent morning sunlight is unavailable. 30

7. Oral and gut health

   • Brush your teeth at least twice daily. 31
   • Floss at least once daily. 32
   • Include fiber and prebiotics and probiotics in your nutrition to support the gut microbiome. 33
   • Get enough quality fruits and vegetables, which can provide fiber and probiotics. 34
   • Limit excess sugar as part of supporting oral health. 35

8. Brain chemistry

   • Get morning sunlight to support dopamine production and appropriate melatonin timing. 36
   • Eat quality food that supplies amino acids used to make neurotransmitters. 37
   • Exercise regularly; cardiovascular and resistance exercise are associated with mood and mental-health benefits. 38
   • Keep sleep-wake times consistent to support circadian timing. 39
   • Keep meal timing reasonably regular to support food-entrained circadian clocks. 40