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#836 - Dr Andrew Huberman - The New Science Of Longevity, Resilience & Breaking Bad Habits
Modern Wisdom
The Top Ways to Shift Your Circadian Clock
To effectively shift your circadian clock, prioritize exposure to bright light in the morning, which is the most potent zeitgeber. Engage in outdoor activities while facing the sun, as this enhances the body's wakefulness response. Complement this with physical exercise, whether it's jumping jacks, skipping rope, or simply walking. Exercise not only promotes alertness but also helps solidify the circadian rhythm when performed at specific times, such as soon after waking or several hours later. Consider caffeine intake to further enhance alertness during morning activities; this can be particularly beneficial if exercising shortly after waking. Although eating first thing in the morning isn't necessary for everyone, consuming food can be another method to reinforce the circadian clock. Lastly, maintaining a social rhythm through interaction with others can also help regulate your circadian cycles, highlighting the social component of entraining your clock. These methods work through various pathways, with light influencing the circadian clock via visual inputs and caffeine affecting general alertness.
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