In a recent episode of the Huberman Lab podcast, Dr. Andrew Huberman shared an insight that cuts through much of the noise in health and fitness advice. He said, “The things that make 90% of the difference like sleep, exercise, nutrition, light, stress management, relationships, etc., in our health are the things we have to do 90% of the days of our lives.”
This statement was made during his conversation with nutrition expert Alan Aragon. It reveals a fundamental truth about sustainable health practices that many people overlook in their search for quick fixes and optimization hacks.
The paradox Huberman identifies is that the most impactful health interventions are also the most mundane. We continue to discuss sleep, exercise, and nutrition not because they’re complex mysteries requiring constant revision, but because they’re daily requirements that demand consistent execution. Unlike a supplement you might take occasionally or a specialized protocol you implement seasonally, these foundational elements require near-daily attention.
This creates what Huberman calls the “reminder effect.” We need to hear about these basics repeatedly because implementing them consistently is one of life’s greatest challenges. The fundamentals aren’t discussed endlessly due to their complexity, but rather because of their critical importance and the human tendency to seek novelty over consistency.
The appeal of advanced biohacking techniques often overshadows the unglamorous reality of consistent sleep schedules, regular exercise, and proper nutrition. There’s nothing sexy about going to bed at the same time every night or eating adequate protein at every meal.
Yet as Huberman’s conversation with Aragon demonstrates, even within these “basic” categories, there’s tremendous flexibility. You don’t need to obsess over post-workout nutrition timing. You can train based on preference, and protein distribution throughout the day is more forgiving than many believe. This flexibility should make consistency easier, not harder.
Huberman’s observation suggests that health optimization follows a Pareto principle of sorts: the majority of your results come from doing the basics correctly most of the time. This doesn’t mean perfection is required, it means consistency with the fundamentals is better than sporadic implementation of advanced techniques.
Consider sleep: getting 7-9 hours of quality sleep 90% of nights will likely produce better health outcomes than having perfect sleep hygiene occasionally while neglecting it frequently. The same applies to exercise. Consistent moderate activity beats sporadic intense training sessions, and regular protein intake matters more than precise timing around workouts.
When you recognize that health is built on daily practices rather than perfect execution of complex protocols, it becomes more manageable. You can have flexibility within consistency – missing a workout here, having a late night there, or eating less-than-optimal meals occasionally – without derailing your progress.
Instead of constantly seeking the next breakthrough technique, energy is better invested in making the fundamentals so automatic they require minimal willpower to maintain.
The principle talked about in the Huberman podcast extends beyond physical health to encompass relationships, stress management, and mental well-being. These, too, require consistent daily attention rather than sporadic intensive interventions. A daily practice of stress management techniques, regular social connection, and consistent sleep patterns creates the foundation upon which all other health interventions can build.