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

The eight pillars of mental and physical health, as discussed by Andrew Huberman, include:

1. Sleep
2. Nutrition
3. Movement (Exercise)
4. Stress Modulation
5. Relationships & Social engagement (including relationship to self)
6. Sunlight and exposure to light (and dark)
7. Oral and Gut Health
8. Brain Chemistry

Here are five protocols for each pillar:

Sleep:

• Get morning sunlight to set your circadian rhythm.
• Minimize light exposure before bedtime to improve sleep quality.
• Establish a consistent sleep schedule.
• Reduce caffeine and other stimulant intake in the afternoon.
• Create a wind-down routine before bed 1.

Nutrition:

• Eat a well-balanced diet rich in fruits, vegetables, and lean proteins.
• Avoid consuming large meals close to bedtime.
• Minimize intake of processed foods and sugars.
• Stay hydrated throughout the day.
• Practice mindful eating to improve digestion and satisfaction 2.

Movement (Exercise):

• Aim for 180-220 minutes of zone two cardio per week.
• Include VO2 max workouts once a week to get the heart rate up.
• Incorporate resistance training 6-10 sets per muscle group, close to failure.
• Daily movement, tailored to individual fitness levels.
• Take at least one full day of rest per week 3.
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    1

    Health on the Go

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    2

    Brain Chemistry Insights

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    3

    Movement Essentials

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    4

    Enhancing Mental Health

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    5

    Oral Health Insights

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Stress Modulation:

• Practicing deep breathing or meditation protocols to lower stress levels.
• Schedule regular breaks throughout the day for relaxation.
• Engage in hobbies or activities that you find enjoyable and relaxing.
• Set boundaries to manage workload and reduce burnout.
• Regular physical activity to release built-up tension 4.

Relationships & Social Engagement:

• Invest time and effort in maintaining and nurturing close relationships.
• Engage in community activities or volunteer work.
• Regular communication with friends and loved ones.
• Establish and respect personal boundaries.
• Seek social support when dealing with stress or problems 4.

Sunlight and Light Exposure:

• Get outdoor light exposure early in the day to synchronize your internal clock.
• Limit screen time and exposure to artificial light in the evening.
• Use tools like blue-light-blocking glasses if necessary.
• Balance your exposure to darkness to help regulate sleep-wake cycles.
• Consider light therapy during winter months or in low sunlight environments 1.

Oral and Gut Health:

• Brush teeth twice a day with fluoride toothpaste.
• Floss regularly to remove plaque and prevent gum disease.
• Use mouthwash that doesn't contain alcohol.
• Eat a diet rich in fiber to support gut health.
• Stay hydrated to support saliva production that is crucial for oral health 5.

Brain Chemistry:

• Engaging in activities that support dopamine production for focus and motivation.
• Ensure adequate sleep for neurotransmitter balance.
• Exercise to boost serotonin levels for mood enhancement.
• Learn new skills or languages to stimulate neuroplasticity.
• Consume a balanced diet that includes nutrients for neurotransmitter synthesis 2.

For more comprehensive understanding and details on the eight pillars and their corresponding protocols, you can explore various episodes of the Huberman Lab podcast where these topics are discussed in depth.