👋 Hey everyone,
Here are a few popular posts you may have missed:
This week’s newsletter was made possible by The Daily Upside.
“One of the most valuable newsletters for anyone who invests even a single penny into the market” –Daniel T.
That’s what subscribers of The Daily Upside are saying every week.
Every morning, The Daily Upside sends you a 5-minute read that will get you up-to-date on important business events and market updates to help you stay informed and be a better investor.
📚 Book Summary:
This week’s book is “Protocols” by Andrew Huberman.
Andrew Huberman is a neuroscientist, a tenured professor at Stanford School of Medicine, and host of the popular Huberman Lab podcast.
His book shares protocols (practical strategies) to improve 7 key pillars of your health.
You can read this book quickly if you just want to know the protocols. Or you can read each protocol and then read about the science of how each one works–this takes more time, but it’s helpful to understand why it works.
If you’re looking to improve your mental and physical health or performance, grab a copy of this book.
Disclaimer: Nothing I ever write is medical or health advice. This is for informational purposes only.
📖
1) Sunlight Is Nature’s Energy Drink
Here’s a simple tip to be more alert during the day:
View sunlight within 60 minutes of waking up. Go outside and spend 5-10 minutes looking in the direction of the sun (never look at the sun).
Why?
“Morning sunlight viewing is the best way to increase our morning and daytime energy levels. Not food (although fine to eat early in the day), not caffeine (also fine). It’s morning sunlight,” writes Huberman.
Viewing morning sunlight helps set your circadian rhythm and increases your energy levels through 3 different mechanisms:
It suppresses any residual melatonin you may have circulating in your brain.
It suppresses the action of adenosine (a chemical that leads to feelings of sleepiness).
It can raise your cortisol levels by as much as 50% (which increases alertness).
I’ve been going for a morning walk for almost 2 years now and can say that this protocol works.
A few things to keep in mind:
Never look directly at the sun.
Wearing glasses or contacts is fine, but avoid sunglasses.
Don’t worry about clouds, there is still way more light outside than inside your home.
Viewing sunlight through a window or windshield isn’t effective because the glass tends to have a built-in light and UV filter.
Not everyone can go outside and view sunlight within the first hour, but try to do it as early in your day as you can.
Try this protocol for one week and see how you feel.
📖
2) You Probably Aren’t Drinking Enough Water
The human body is 62% water.
Water is essential for every biological process to live and function.
One review found that even a 2% decrease in body mass due to dehydration was enough to diminish mood, reduce alertness, and increase fatigue.
Mild dehydration can cause low-level confusion, depression, and irritability.
The craziest part?
We can be dehydrated without registering thirst.
Here’s Huberman’s advice:
Consume 18-24 ounces of water first thing in the morning (before drinking coffee or eating).
Consume about 80 ounces of water throughout the day (try to avoid drinking too much water before bed to reduce any nighttime bathroom visits).
Water is crucial to your brain and body. Hydration helps prevent injuries, improves recovery, and reduces the risk of kidney stones.
And if you’re someone who sweats a lot or exercises a lot, you probably need to be drinking even more water than you currently are.
Personally, the two things that have helped me drink a lot more water have been getting a stainless steel water bottle (also helps to reduce microplastics in your body) and a water filter (removes 99.99% of harmful contaminants).
📖
3) Eat This To Have a Healthy Gut
Your gut can affect both your physical and mental health.
And your diet plays a huge role in ensuring the healthiness of your gut.
Eating food with fiber is important, but fermented foods appear to play an equally, if not more significant, role as well.
Hence this protocol:
Consume 2-4 servings of low-sugar fermented foods per day.
Eating foods like sauerkraut, kimchi, pickles in brines (that require refrigeration), kefir, low-sugar kombucha, miso, and natto supports a healthy gut microbiome, which in turn supports all your bodily functions,” writes Huberman.
One study found that eating fermented foods reduced the risk of death. Another found that consuming fermented foods resulted in a significant decrease in inflammation and a decrease in markers of immune system disruption.
Two important things to remember:
Look for fermented foods that require refrigeration (most authentic fermented foods are refrigerated to preserve live microbes).
If you get an unpleasant response from fermented foods (itchy eyes, tingling in hands, brain fog), don’t eat that specific type of food or take diamine oxidase (DAO)–which is what Huberman does.
Personally, I love drinking Synergy kombucha and eating Bubbies sauerkraut, but experiment with different fermented foods and see what works best for you.
✅ Actionable Advice:
1) Try to go outside for 5-10 minutes and view sunlight every morning:
Have your morning coffee on your porch, backyard, or balcony.
Take your dog for a walk first thing in the morning.
Go for a short jog every morning.
2) Aim to drink 18-24 oz of water in the morning and 80 oz of water throughout the day.
Consider getting a stainless steel water bottle and a water filter to help you drink more water (and cleaner water).
3) Try to eat 2-4 servings of low-sugar fermented foods per day (ones that have to be refrigerated).
💎 Weekly Gem:
Product: Create Stick Packs
Create (the company that also makes delicious creatine gummies) has a new product:
Creatine + Electrolytes powder packs that combine 5g creatine monohydrate with 800mg of electrolytes.
These stick packs make it super easy to get your daily creatine while also keeping you hydrated. Pour it into your water bottle, and you’re good to go.
It’s caffeine-free, sugar-free, and tastes great.
If you want to build muscle, improve recovery, and boost cognition, try Create today and get 20% off your first order here.
Your opinion matters!
What did you think of this week's newsletter?
Thank you for your support,
-Alex & Books
