Andrew Huberman known as a neuroscientist and professor at Stanford University, has captivated many with his intriguing morning routine. He is also renowned for his pioneering work in the field of brain development, particularly in the visual system. Andrew has shared his morning with the public, highlighting practices that he believes improve both physical and mental health. By adding specific practices like sunlight exposure, hydration, and focused breathing exercises, Huberman sets a powerful tone for productivity and well-being.
Here are the detailed info about his morning routine:
6 A.M
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Wake Up
Andrew wakes up naturally between 5:30 am and 6:30 am. He said, waking up early, usually around 5:00 am and 6:00 am helps to enhance energy levels and focus throughout the day. Similarly, early mornings are also considered good for regulating circadian rhythms, leading to better sleep quality.
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Morning Hydration
As soon as he wakes up, he drinks two glasses of water. He said he has been using AG1 since 2012 as it’s the simplest, most straightforward way for me to get my essential vitamins, minerals, and probiotics. He finds the Athletic Greens delicious and loves the way it tastes. He mixes it with some water and a little bit of lemon or lime juice. He suggests using AG1 by Athletic Greens if anybody asks him what supplement they should take.
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Yoga Nidra (10-35 min)
Andrew performs Yoga Nidra for at least 10 to 35 min. He said, yoga nidra helps to achieve a sleep-like state when you wake up not fully rested and replenishes dopamine, reduces cortisol, and reduces total sleep needs.
He said, “There are some interesting data published showing that these yoga nidra meditations if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action.”
He also added,
“There was this lore in the yoga nidra community that 30 minutes of yoga nidra is equivalent to 4 hours of sleep. Frankly, I don’t think there’s any evidence for that specific statement. But when I started doing this practice and exploring it, I found that I would come out of a 30-minute yoga nidra session feeling like I slept 5, 6 hours or longer.”
6:45 A.M
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Sun Exposure
Huberman has suggested starting the day with 10 minutes of morning sunlight to regulate the circadian rhythm, leading to improved alertness.
“View morning sunlight!” is one of his frequent recommendations. He suggested viewing sunlight within the first hours of waking even if it’s through cloud cover. This practice helps to elevate early-day cortisol release, which is ideal for enhancing alertness and preparing the body for sleep later. Similarly, a morning cortisol spike spike positively influences the immune system, metabolism, and daytime focus.
He added,
“The single best thing you can do for your sleep your energy your mood your wakefulness your metabolism is to get natural light in your eyes early in the day. This is grounded in the core of our physiology. There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night. So this is really the foundational power tool for ensuring a great night’s sleep and for feeling more awake during the day.”
On Alternative Lighting
Huberman suggests that if you wake up before the sun rises, you should turn on as many lights as possible in your space to help you feel more awake in the artificial light. And then he advises to go outside to get natural light exposure once the sun is up.
On Optic Flow
He notes that there are now at least half a dozen quality papers published in peer-reviewed journals demonstrating that forward ambulation—such as walking, biking, or running—and generating optic flow significantly lowers activity in the amygdala, thereby reducing anxiety levels.
7:00 A.M
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Cold Exposure
Huberman takes a cold shower at 7 am. He suggests that focusing your mind on cognitive activities can be very helpful for maintaining mental clarity while getting into cold environments.
He also shared that he gains tremendous benefits from doing deliberated cold exposure three times a week and using the walls method. Similarly, he said he usually stayed in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week
He also added,
“You’re getting better perfusion and blood flow. The biggest effect is a big increase of 2.5 times in dopamine that lasts for several hours. You know it’s a significant increase when you feel mentally clear and alert. It increases metabolism. Additionally, there’s the process of getting into this cold water when you didn’t want to, which overrides limbic friction and helps build resilience.”
7:30 A.M
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Workout
Andrew alternates between cardio and weight training each morning, boosting both his physical and mental performance.
Fitness Routine of Andrew Huberman
Sunday – Endurance
Monday – Legs
Tuesday – Heat/cold cycling
Wednesday – Torso push/pull
Thursday – High effort, short cardio
Friday – High-intensity interval training
10:00 A.M
- Delayed Caffeine Intake (90-120 minutes post-waking)
Andrew highly suggests everyone delay their caffeine intake for 90 to 120 minutes after waking to optimize energy levels.. Although it may be challenging, it’s crucial to allow your body to clear out any residual adenosine during this time. He suggests focusing on getting sunlight exposure and some movement to help wake up in those first 90 to 120 minutes. Then, start to ingest caffeine as it will help you prevent the afternoon crash.
Similarly, he also said that to avoid more than 100 milligrams after 4:00 p.m. and even better to limit your last caffeine intake to 3:00 p.m. or 2:00 p.m.
He also revealed that he drinks Yerba Mate if he is going to do a resistance training workout. He said that he is a big fan of yerba mate because of the caffeine source and also has a different caffeine-like substance in it.
Frequently Asked Question
How does hydration fit into Huberman’s routine?
He suggested drinking water immediately upon waking to combat dehydration from the night’s sleep, which helps improve metabolic functions and cognitive performance.
Why is light exposure important in the morning according to Huberman?
According to Huberman, light exposure helps reset the body’s internal clock, which can improve sleep quality and overall alertness. It is especially beneficial to get sunlight exposure within the first hour of waking up.
You may also like to read, “Sleep and Exercise: The Surprising Link Between Physical Activity and Quality Rest”
