The daily routine of Dr Andrew Huberman

Dr. Andrew Huberman is a neuroscientist and professor at the Stanford University School of Medicine.

He has been deeply involved in exploring topics such as vision, stress, sleep, and performance optimization. Dr. Huberman often shares his insights on neuroscience and practical strategies for improving brain health and performance. He has been gaining mass popularity in recent times for sharing his efforts in science through his “Huberman Lab” podcast series.

6:00 AM

Wake-up and hydrate

Huberman wakes up ealry without the use of an alarm, claiming that waking early can help you feel more energized and focused throughout the day, and that seating your circadian rhythm early can improve sleep quality.

After Rising Huberman turns to his hydration routine, drinking:

- - 2 glasses of water
  - 1 glass of AG1 by Athletic Greens
  - 1 glass of LMT electrolytes (buy here)

Huberman Claims athletic Greens is his foundations supplement whenever he’s asked which one supplement somebody should take he always answers ag1 by athletic greens;

“I’ve been using AG1 since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.”

Buy athletic greens here

6:15 AM

Yoga Nidra

Yoga Nidra, often referred to as “yogic sleep” or “dynamic sleep,” is a form of guided meditation that leads individuals into a state of deep relaxation while maintaining a trace of awareness.

‍“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.”

Youtube is a great place to start dipping your toes in the water. Huberman reccommends this 10 minute intro

For a more indepth guide to sleep optimisation, check out Dr Hubermans deep dive here

6:45AM

Sun Exposure

Aim for 10 Minutes, preferably whilst walking to promote wakefulness and anchor the circadian rhythm
In low sunlight areas or when the sun has not risen utilise light therapy glasses

“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.” Huberman says.

Huberman reccomends sunlight first, but if you wake up before sunrises or you live in a low light part of the world, sitting next to a SAD lamp (buy here) or wearing light therapy eyewear (buy here) when you wake are the next best alternatives.

Why sunlight in the morning;

helps synchronize the body’s internal clock, promoting better sleep-wake cycles and circadian rhythm health.
suppresses the production of melatonin (sleep hormone), maintain alertness and improves overall sleep quality, making it easier to fall asleep at night.
Vitamin D exposure early in the day promotes the synthesis of vitamin D in the skin. Crucial for bone health, immune system function, and various other physiological processes.
It triggers the release of serotonin, a neurotransmitter associated with mood regulation and alleviation symptoms of seasonal affective disorder (SAD).
Improved Cognitive Performance: Sunlight exposure has been linked to improved cognitive function and better performance in various cognitive tasks. It may enhance attention, memory, and overall cognitive abilities.

7:00 AM

Cold Exposure

Subjecting the body to cold temperatures has numerous health benefits. Huberman states;

“I personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method”, Huberman says.
“I’m staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.”

Incorporating cold exposure in a cold pool or tub every morning can enhance circulation, diminish inflammation, elevate metabolism, and fortify resilience.

Buy your own ice tub to plunge in the comfort of your own home

7:30 AM

Workout

Huberman is a fan of a keeping it when simple when it comes to working out, reccomending a basic 3 x 5 protocol for most people, suggesting it is a simple and effective way to build size, strength and power.

To perform the method:

Workout 3-5 days per week
Pick 3-5 exercises
Perform 3-5 repetitions per set
Perform 3-5 sets
Take 3-5 minutes rest between sets

For more detailed programs and specific fitness related goals – check out Dr Hubermans fitness toolkit

6:15 AM

Yoga Nidra

Yoga Nidra, often referred to as “yogic sleep” or “dynamic sleep,” is a form of guided meditation that leads individuals into a state of deep relaxation while maintaining a trace of awareness.

‍“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.”

Youtube is a great place to start dipping your toes in the water. Huberman reccommends this 10 minute intro

For a more indepth guide to sleep optimisation, check out Dr Hubermans deep dive here

Your content goes here. Edit or remove this text inline or in the module Content settings. You can also style every aspect of this content in the module Design settings and even apply custom CSS to this text in the module Advanced settings.

Cold exposure: 7.00am

Subjecting the body to cold temperatures has numerous health benefits.

“I personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method”, Huberman says.

“I’m staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.”

Incorporating cold exposure in a cold pool or tub every morning can enhance circulation, diminish inflammation, elevate metabolism, and fortify resilience.

Cold exposure: 7.00am

Subjecting the body to cold temperatures has numerous health benefits.

“I personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method”, Huberman says.

“I’m staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.”

Incorporating cold exposure in a cold pool or tub every morning can enhance circulation, diminish inflammation, elevate metabolism, and fortify resilience.

Your Title Goes Here

Your content goes here. Edit or remove this text inline or in the module Content settings. You can also style every aspect of this content in the module Design settings and even apply custom CSS to this text in the module Advanced settings.Your content goes here. Edit or remove this text inline or in the module Content settings. You can also style every aspect of this content in the module Design settings and even apply custom CSS to this text in the module Advanced settings.

Your content goes here. Edit or remove this text inline or in the module Content settings. You can also style every aspect of this content in the module Design settings and even apply custom CSS to this text in the module Advanced settings.

100’s of Courses

Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos

Himenaeos. Sed molestie, velit ut eleifend sollicitudin, neque orci tempor nulla, id sagittis nisi ante nec arcu. Fusce porta bibendum convallis. Morbi fringilla sollicitudin scelerisque. In pellentesque

View All Courses