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Andrew huberman professor of neurobiology at Stanford and owner of the number one ranked podcast of Health Science and fitness breaks down how to use science-based tools change your perceptions behaviors hormones and overall well-being I Incorporated every aspect of Andrew hubermans routine for 21 days all right just got my latest testosterone results and heres what happened good morning I slept an amazing 10 hours last night which feature of Andrews routine that Ill touch on later Im gonna know my wake-up time though it is 7 30 a.m were gonna use this time for setting up later parts of our day but right now we need to immediately Spike up our cortisol levels the single best thing you can do for your sleep your energy your mood your wakefulness your metabolism is to get natural light in your eyes early in the day this sets in motion a huge number of different neurobiological and hormonal Cascades that are good for you now I know cortisol is talked about as bad yes it is a stress