Andrew Huberman· PhD
If you view bright light, exercise, or drink caffeine or all of the above in the two to four hours before your temperature minimum, that will delay your clock.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
If you view bright light, exercise, or drink caffeine or all of the above in the two to four hours before your temperature minimum, that will delay your clock.
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So for you in this example, the person who's waking up at 7:00 a.m., your temperature minimum is 5:00 a.m., if you view bright light, exercise, maybe have a snack, maybe not, or socialize, move about, at 5:30 or 6:00 a.m. or 7:00 a.m. That will tend to phase advance your clock.