Diseases
Not sleeping enough increases the risk of which common mood disorder?
Depression (and anxiety)
How many hours of sleep do teens typically need?
8-10
How many minutes of moderate-to-intense daily exercise does Huberman recommend for metabolic and brain health?
At least 60 minutes per day (for teens; 150+ min/week for adults).
How often should you replace a toothbrush to reduce bacteria?
Every 3 months (or after illness).
Many high performers start the day with some form of reflection. What 5-minute practice do many use?
Journaling (e.g., 5-minute journal).
Holes in your teeth are also called?
Cavities
Blue light at night suppresses what hormone?
Melatonin
Exercise increases your brains ability to do what?
Learning or working memory
Your gums are red and feel itchy, what is this a sign of?
Gingivitis
Tim Ferriss (author of tools of titans( found over 80% of the high performers he interviewed practice this morning habit.
Meditation or mindfulness.
Not exercising regularly increases this disease where blood sugar becomes chronically elevated.
Type 2 diabetes
Name one negative cognitive effect of chronic sleep deprivation.
Poor memory, impaired decision-making, lower attention, slower reaction time.
What type of training builds longevity most effectively: strength, endurance, or flexibility?
Strength Training
Poor dental hygiene increases the risk of what serious systemic disease affecting the heart?
Heart disease
Many top performers schedule their most important work during what part of the day (energy peak)?
Most often the morning, during highest focus window
Poor sleep, poor diet, and no exercise all increase this disease that affects the heart and blood vessels.
Heart disease
What is the term for the daily biological rhythm regulated by light exposure?
Circadian Rythm
Exercising first thing in the morning improves what?
Mood and Focus
Showering after intense sweating helps prevent what type of skin conditions?
Acne, pimples, any type of fungal infections.
According to Huberman, what is the first thing you should try to get within 30–60 minutes of waking?
Sunlight!
Long-term poor routines and high stress can damage the brain’s hippocampus. What function does the hippocampus control?
Memory Formation
Deep sleep strengthens the immune system. What disease risk increases with chronic lack of deep sleep?
Higher infection risk (cold/flu), weakened immune response, or inflammation-related diseases.
Poor exercise habits increase risk for which two major chronic diseases?
Type 2 diabetes and heart disease
What disease results from plaque buildup causing gum recession, infection, and bone loss?
Periodontitis
Huberman says delaying this stimulant 90–120 minutes after waking prevents “afternoon crashes.” What is it?
Caffeine