How to increase energy levels?

To increase energy levels, Andrew Huberman suggests several effective strategies:

1. Exercise: Engaging in any physical activity, such as walking, running, or even talking, increases epinephrine levels, which in turn boosts neural energy for the day. He recommends exercising early in the day to maximize energy levels throughout the day. This is due to exercise's ability to increase epinephrine transmission from a brain structure called the locus coeruleus 1.

2. Caffeine Timing: Delaying caffeine intake until about 90-120 minutes after waking up can help manage energy levels better across the day and avoid the afternoon crash typically associated with early caffeine consumption 1.

3. Understanding Cortisol and Epinephrine Mechanisms: Learning about how cortisol and epinephrine affect your body can help develop personal practices to increase energy. Techniques such as cold water or ice baths, along with exercise, can effectively increase energy by managing cortisol levels which affect both body and brain 2.

4. Dietary Management: Monitoring and managing blood glucose levels can significantly affect your energy levels. Utilizing a tool like Levels, which is a continuous glucose monitor, allows you to see real-time feedback on how different foods affect your energy levels. Adjusting diet based on this feedback can help maintain steady energy levels throughout the day 3.

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     1

     Boosting Morning Energy

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     2

     Stress Management Techniques

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     3

     Glucose Insights

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     4

     NAD and Supplements

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5. Supplementation: Personal use of Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN) supplements has been noted by Dr. Huberman to increase his energy levels. These supplements support the production of NAD, a crucial molecule in energy metabolism 4.

Utilizing these strategies can provide a comprehensive approach to increasing energy levels, from adjusting your morning routine to understanding biochemical impacts on your body.