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cover of episode How To Optimize Your Brain Health With Your Morning Routine

How To Optimize Your Brain Health With Your Morning Routine

2025/1/24
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The School of Greatness

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A
Andrew Huberman
是一位专注于神经科学、学习和健康的斯坦福大学教授和播客主持人。
D
Daniel Amen
J
Jessie Inchauspé
Topics
Andrew Huberman: 我认为充足的脑部氧合作用对睡眠至关重要,可以通过鼻子呼吸来改善,从而减少脑雾。我的晨间例行程序包括:早起晒太阳(10分钟),以调节生物钟并提高警觉性;延迟咖啡因摄入(90-120分钟),以避免下午的能量骤降;进行一小时的运动(力量训练或有氧运动),以增强心血管健康和认知功能;进行90分钟的专注工作,以提高注意力和控制力。 我建议大家学习鼻式呼吸,尤其是在日常活动中,这有助于改善睡眠呼吸暂停,提高脑部氧合作用。延迟咖啡因摄入可以帮助降低腺苷水平,避免下午的能量骤降。规律的运动对心血管健康、血管健康、肠道微生物群、肌肉骨骼稳定性以及心理健康都有益处。专注工作可以提高大脑的注意力和控制力,并改善神经回路。 Jessie Inchauspé: 我认为通过一些简单的策略,而不是严格的节食,就能有效地管理血糖水平,从而改善身心健康。这些策略包括:早餐吃咸食而不是甜食,以避免血糖波动;在含碳水化合物的食物前喝醋,以减缓碳水化合物分解成葡萄糖的速度;先吃蔬菜,以增加膳食纤维,减缓葡萄糖吸收;饭后运动,以帮助肌肉吸收葡萄糖。 血糖峰值会导致炎症、衰老和胰岛素释放。通过这些策略,我们可以减少血糖峰值,避免对身体造成负面影响。早餐吃咸食可以保持血糖稳定,避免血糖波动带来的渴望和疲劳。在含碳水化合物的食物前喝醋可以减缓碳水化合物分解成葡萄糖的速度,减少血糖峰值。先吃蔬菜可以增加膳食纤维,减缓葡萄糖吸收。饭后运动可以帮助肌肉吸收葡萄糖,降低血糖水平。 Daniel Amen: 我认为积极的思维方式对大脑健康至关重要,但需要建立在准确的认知基础上,避免“毒性积极”。我们需要适度的焦虑感,这有助于我们做出正确的选择,并避免做出可能对我们身心健康造成损害的行为。 过度的积极思维可能会导致我们忽视潜在的风险和负面后果。我们需要在积极思维和现实认知之间取得平衡。我根据大脑成像技术,将大脑类型分为五种:平衡型、自发型、持久型、敏感型和谨慎型。了解自己的大脑类型有助于我们更好地了解自己的优势和劣势,并采取相应的策略来优化自己的生活方式。

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This is a deep dive into the fascinating connection between brain health and routine management with an all-star lineup of experts. Dr. Andrew Huberman reveals the science behind morning routines and optimal brain function, while Glucose Goddess Jessie Inchauspé shares groundbreaking insights on how sugar impacts our cognitive performance. Dr. Daniel Amen joins in to discuss how maintaining healthy glucose levels can protect against cognitive decline and dementia. From practical morning routines to revolutionary food hacks, this episode provides a comprehensive roadmap for optimizing your brain health through better glucose management.

In this episode you will learn:

  • Why timing your morning light exposure and caffeine intake is crucial for optimal brain function
  • How glucose spikes can lead to brain fog, inflammation, and accelerated aging
  • Four powerful hacks to manage glucose levels without restrictive dieting
  • The scientific connection between blood sugar management and long-term brain health
  • Why post-meal movement can help protect your brain from glucose-related damage

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More SOG episodes we think you’ll love:

Andrew Huberman – greatness.lnk.to/1455SC)

Glucose Goddess – greatness.lnk.to/1575SC)

Dr. Daniel Amen  – greatness.lnk.to/1243SC)

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