It’s 3:52 in the morning and Ashton Hall begins his day: mouth tapingcardio on the balcony, statements, ice on the face, banana on the face, all in timed time. His extreme morning routine went viral a couple of months ago with more 99 million views on Tiktok.
What started as skincare con journaling He has mutated in a culture cult. More and more men adopt millimeter routines with the promise of order, control and success. In that scenario, Andrew Huberman, Stanford’s neuroscientist, Podcast, Supplement guy, Not only is a reference: he is an architect of this new biohackeada masculinity model.
Science and Podcast. Huberman’s fame comes for his program Huberman Lab, where he dissects studies on health, sleep, exercise and supplementation, with serious voice, marked body and surgical safety. He talks about protocols, not advice and millions follow him to the letter.
What proposes Sounds simple: look at the sun in the morning, train on an empty stomach, dive into cold water, take magnesium, sleep 8 hours and repeat. But it sells it as a high performance science and packages it in a self -control language, constant improvement and masculinity without cracks.
But is it reliable? Not everyone is convinced. The researcher Joseph Zundell (Harvard) has pointed out in Times how Huberman draws hasty conclusions from limited evidence. Many of the articles that he quotes – special about supplements or longevity – are based on animal models or are preliminary. However, it makes them “protocols” with appearance of certainty.
And we must not forget the conflicts of interest, since it recommends supplements such as AG1 (from Athletic Greens), a company that actively collaborates. Although it is presented as an independent disseminator, its content is also part of the well -being business.
Even in the most personal field. An article in New York Magazine collected testimonies from former partners who accuse him of manipulative behavior, toxic relationships and contradictions between his mental health discourse and his private life.
One more bro? Yes, but with a doctorate. Huberman embodies the university version of the bro-fitness: sculpted body, extreme control and scientific discourse. It is less explicit testosterone, plus paers reviewed. However, the objective is the same: optimize body and mind, and project success.
Its physical presence is not secondary: it is part of the message. And their theories are perfectly aligned with the new online masculinity referents, where to take care of the skin and make cardio coexists with protein smoothies and direct sunlight as if they were dogmas. In his crusade for longevity, he has emphasized that doing 150 minutes of cardio a week can extend life. That figure appears in several episodes and interviews. But is it really backed by evidence?
Science behind. This is where enthusiasm collides with complexity. The data of the “150 minutes” is not invented, but is decontextualized. In the videos he explains that training in zone 2-moderate intensity, without reaching exhaustion-for 150-200 minutes per week improves cardiovascular health, metabolism and brain function.
However, a meta -analysis, published in the British Journal of Sports Medicine, analyzed 26 systematic reviews of 199 cohort studies: a total of more than 20 million observations. The general conclusion is clear: higher levels of cardiorespiratory fitness are associated with a significant reduction in the risk of death and cardiovascular diseases.
There is no universal magic figure. According to Justin Lang (Cheo Research Institute), the response to exercise varies between individuals according to age, sex, genetic, health and lifestyle. A high -level athlete will need to train much more to improve its aerobic capacity. Someone who starts can benefit with just walking at a light pace three times a week.
In addition, as the cardiologist Jayne Morgan (Piedmont Healthcare) warns, the benefits of cardio are not linear or infinite: more exercise is not always equivalent to more health. The threshold depends on the physical condition and other clinical factors. In fact, studies such as the one published in Missouri Medicine already talked about an inverted j curve: moderate exercise protects, excess can have adverse effects, especially in the heart.
In summary: yes, 150 minutes of weekly cardio is a good reference for most healthy adults, but it is not a closed formula to extend life. Science supports regular physical activity as a longevity factor, but with margins, adaptations and without absolute guarantees.
The hidden cost of male self -care. Huberman’s message – orders, discipline, physical performance – connects with a silent anxiety that grows among many men. Obsesting with diet, body or training is no longer perceived as a problem, but as willpower. But behind certain extreme self -care routines, what sometimes there is is control, guilt or fear of failing.
As the journalist Noemí López Trujillo explains in Newtral, this aesthetic pressure is not understood only in terms of image, but as an extension of the norms of traditional masculinity: like it without seemingly effeminate, to render without showing weakness, improving without talking about beauty. Therefore, many men seek to “maximize” their physique instead of simply taking care of themselves. And that is where phenomena such as looksmaxxingthat disguise emotional discomfort with improvement language, but push it towards isolation, guilt or even radicalization.
There is something in your favor. Andrew Huberman has achieved something that few scientists achieve: to become viral. Has brought complex concepts to mainstream and has aroused the interest of millions in the body, the brain and aging. But its way of translating science into protocol has costs.
His statements, such as the 150 minutes of cardio to live more, are based … but also many nuances that he rarely explains. And in a world saturated with productivity anxiety, these nuances are essential. Not everything that seems science is. And not everything that improves your health needs a timed routine at 4:00 in the morning.
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