Andrew Huberman’s Three Rules for Better Health and Focus

If you could do only three things for your health, what should they be? Andrew Huberman’s answer is surprisingly straightforward: get bright light shortly after waking, resistance train, and make the sleep you can get as high-quality as possible. Andrew joins a16z General Partner Daisy Wolf to walk through the protocols he actually follows, from exercise and nutrition to meditation, supplements, and locking his social media phone in a box. He also explains why optimizing every health protocol can be counterproductive if it gets in the way of the rest of your life. And for founders, Andrew makes a different case: identify the hours when your brain does its best work and protect them. They discuss cognitive performance, meditation, sustainable workloads, and emerging neurotechnology that could help us control transitions between sleep, focus, and recovery.