Andrew Huberman's daily routine
Dr. Andrew Huberman, a prominent neuroscientist at Stanford University, is renowned for his groundbreaking research in neurobiology, especially regarding the visual system’s development. Explore Dr. Huberman’s daily routines, from his morning rituals and dietary choices to his supplement regimen and thoughtfully structured bedtime routine, to gain insights into the lifestyle of a leading figure in neuroscience.
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Andrew Huberman's Morning Routine
6:00 am
Wake up early
Wakes up naturally between 5:00 to 6:00 am, with no need of an alarm:
Waking up early, usually around 5:00 or 6:00 am helps you feel more energized and focused throughout the day. Additionally, early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality.Dr. Andrew Huberman
6:00 am
First Natural Light & Hydration
Start with nature's wake-up call and try to get exposure to natural light within the first hour after waking up.Drinks 2 big glasses of water
Drinks AG1 by Athletic Greens (click here)
Drinks LMNT electrolytes (click here)
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.Dr. Andrew Huberman
Dr. Andrew Hubermans opinion about Athletic Greens:
"The reason I started taking Athletic Greens and the reason I still take Athletic Greens once or usually twice a day is that it gets me the probiotics that I need for gut health."
"Whenever somebody has asked me what's the one supplement they should take, I always answer AG1 by Athletic Greens."
Dr. Andrew Hubermans opinion about electrolytes:
"Electrolytes are vitally important to the way that your neurons, your nerve cells work, and indeed to the way that all the cells of your body work."
"Typically, what I do in the morning is I hydrate, I do take an electrolyte drink, which is a salt-heavy electrolyte drink called LMNT. That's the one I use, but some people use a little bit of sea salt and lemon."
The Benefits of Ahtletic Greens
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6:15 am
Yoga Nidra
Waking up feeling unrested? Yoga Nidra can help. It induces a restful state similar to sleep, rejuvenating your mind by boosting key neurochemicals like dopamine and cortisol. This practice effectively reduces daily stress, leading to deeper relaxation and improved sleep quality.
Dr. Andrew Hubermans opinion on Yoga Nidra:
"Yoga Nidra, I believe, is my favorite tool. Yoga Nidra, which literally means "yoga sleep", can be found through free scripts on YouTube ... Sometimes, it (the videos) may include setting an intention or something similar, which brings your brain and body into a state that's very similar to sleep, yet not quite sleep. Practicing Yoga Nidra one to three times per week has an immensely powerful effect on teaching you how to deliberately turn off your thoughts."
What is Yoga Nidra and what are the Benefits?
As Dr. Huberman has already stated, Yoga Nidra, often referred to as yogic sleep, is a meditation and conscious relaxation practice intended to induce total physical, mental, and emotional relaxation. The benefits of Yoga Nidra include reducing stress and anxiety, improving sleep quality, enhancing concentration and mental clarity, promoting emotional healing, and deepening self-awareness and mindfulness.7:00 am
Cold Shower or Ice Bath
Cold Shower or Ice Bath? Cold exposure benefits can come from both, but Ice Bath are generally more effective.Resilience: Once a week for 1 to 3 minutes
Metabolism: Twice a week for around 10 minutes total
Recovery: 3 to 6 minutes after training
How cold? "I really want to get out but can stay in safely". (~ 45° F or ~ 7° C)
Buy the The Cold Pod Ice Bath Tub (click here) ->
Benefits of Cold Exposure:
Intentional exposure to cold yields numerous advantages for mental and physical health. With the right approach, one can boost their energy, attention, emotional well-being, adaptability, metabolic rate, recovery after physical exertion, and establish a deeper connection between mind and body.Energy and Mental Clarity: The cold triggers the release of adrenaline and noradrenaline, leading to sharpened concentration, alertness, and a surge of energy that benefits cognitive and physical tasks.
Adaptability and Determination: Facing the challenge of cold exposure intentionally helps improve control over automatic responses, enhancing mental toughness and resilience in various situations.
Mood Improvement: The cold stimulates dopamine production, leading to feelings of happiness, improved focus, and increased motivation. This translates into lasting benefits for mood, energy levels, and concentration.
Metabolic Boost: Exposing yourself to cold can temporarily increase your metabolic rate, leading to the transformation of white fat into brown fat, which is more metabolically active. This metabolic boost offers long-term health benefits.
Recovery Enhancement: Using cold water immersion after intense workouts or endurance training significantly improves muscle strength, reduces muscle soreness, and enhances overall recovery perception.
Strengthening Mind-Body Synergy: Regular cold exposure challenges and overcomes mental limitations, bolsters resilience, and fosters a stronger sense of control over automatic reactions, ultimately enhancing the synergy between mind and body.
Dr. Andrew Hubermans opinion:
"I Personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method."
"By forcing yourself to embrace the stress of cold exposure as a meaningful self-directed challenge, you exert what is called "top-down control" over deeper brain centers that regulate reflexive states."
"... In other words, deliberate cold exposure is great training for the mind."Try the Cold Pod Ice Bath Tub at Home (click here)
Andrew Huberman's Workout Routine
7:30 am
Workout
Sunday: Cardio (60-180 min) - Jogging, cycling, or similarMonday: Leg Day - Focus on quadriceps, hamstrings, and calves
Tuesday: Recovery - 20 min sauna and repeated cold dips
Wednesday: Upper Body & Neck - Main exercises include incline press and chin-ups
Thursday: Cardio (35 min) - Outdoor running or cycling
Friday: HIIT (20 min) - Sprints or intervals aiming for max heart rate
Saturday: Arms, Calves & Neck - Bicep curls, tricep dips, and calf raises
Personalize your workout routine to suit your individual needs, but keep the main objectives of the plan in mind. You can switch up the days you do specific workouts, but ensure there is adequate spacing between exercises to optimize results.
Recommendes Supplements by Dr. Andrew Huberman:
Official supplements recommended by Dr. Huberman are those of Momentous!Creatine by Momentous (click here): 5g daily - Creatine, a powerful molecule, is known for its ability to store high-energy phosphate groups, which are crucial for regenerating ATP – the primary energy currency in your body. With thousands of studies supporting its effectiveness, creatine is a proven supplement to enhance exercise performance.
Alpha-GPC by Momentous (click here): 300mg - For optimal results, take Alpha-GPC 30 to 60 minutes prior to heavy workouts. This supplement boosts the release of acetylcholine, a neurotransmitter that plays a crucial role in memory, focus, and skeletal muscle contraction. Research indicates that Alpha-GPC can enhance power output in athletes, making it a valuable addition to your supplement routine.
Tyrosine by Momentous (click here): 500mg - Take Tyrosine 30 to 60 minutes before heavy workouts for best results. This amino acid boosts dopamine and other neurotransmitters, elevating energy, motivation, and mood, significantly improving exercise efficiency.
Whey Protein by Momentous (click here): 40g - To maximize post-workout recovery, you should take whey protein within 30 to 60 minutes following your exercise routine. Its rapid absorption makes it an ideal option for post-exercise nutrition. Research supports that consuming whey protein after workouts notably promotes muscle development and assists in decreasing body fat.
Detailed Workout Routine
Sunday: Cardio Endurance - Aim for a cardio session lasting between 30 to 75 minutes, focusing on zone 2 activities like jogging or hiking. For a more intense workout in less time, consider adding a weighted vest.Monday: Leg Day - Focus on your quads, hamstrings, and calves. Kicking off the week with leg exercises, which target the body's largest muscle groups, boosts metabolism and enhances hormonal responses. It's strategic to tackle the most demanding workout early in the week.
Tuesday: Thermal Therapy - Engage in alternating sessions of hot sauna (20 minutes) and ice baths (5 minutes) for five rounds. Refer to additional notes for optimal practices and the health benefits of thermal cycling.
Wednesday: Core and Upper Body - Execute push and pull movements to strengthen muscles, improve joint health, and trigger hormonal benefits. Examples include shoulder presses and chin-ups. Remember to incorporate safe neck exercises to minimize injury risk and discomfort.
Thursday: Moderate-Intensity Cardio - Spend 35 minutes on activities like running, rowing, cycling, stair climbing, or jumping rope at 75-80% effort, aiming for a vigorous but not exhaustive pace.
Friday: High-Intensity Interval Training (HIIT) - This session's goal is to spike your heart rate and engage in leg strength and hypertrophy training through weightless exercises. Example: perform bike sprints for 20-30 seconds at full effort followed by 10 seconds of rest, repeating for 8-12 cycles. Ensure movements are executed with impeccable form.
Saturday: Arms, Calves, and Neck - Focus on exercises that indirectly support torso strength, such as tricep dips, chin-ups, and various curls. While personal adjustments to the routine are encouraged, maintaining the sequence and rest intervals between workouts is essential for effectiveness.
Huberman opts for exercises like hack squats, leg extensions, seated calf raises, leg curls, and glute-hamstring raises, steering clear of traditional squats and deadlifts. This tailored regimen underscores the importance of customizing workouts to suit personal preferences and goals.
Dr. Hubermans Fitness Protocol
Implement Huberman's hypertrophy strategy by initially doing 3-4 sets of 5-8 reps with heavy weights, resting 2-4 minutes between sets for 3-4 weeks. In the following month, use lighter weights for 8-15 reps across 2-3 sets, with 90-second rest intervals.For effective resistance training, incorporate two specific exercises per muscle group: one for maximum contraction at the movement's end (like bent rows) and one for stretching or full range of motion at the start (such as pull-ups).To reduce heart rate between sets, perform physiologic sighs with two deep nose inhales and a complete mouth exhale. Focusing on the mind-muscle connection enhances muscle growth and strength by concentrating on muscle contraction without weight. Post-workout, spend 3-5 minutes on slow breathing exercises to calm your mind and body, easing your nervous system.
Here you can find a whole Huberman Lab podcast episode about his fitness toolkit
10:00 am
First Caffeine
Dr. Andrew Hubermans advices about morning caffeine:- Wait 2 hours after waking up before consuming caffeine or tea to regulate adenosine.
- Choose Yerba Mate instead of coffee. Buy here ->
- Focus on complex cognitive tasks first thing in the morning.
Dr. Andrew Hubermans about Caffeine
"Again, caffeine is a denticine antagonist or effectively works as a denticine antagonist and limits sleepiness. I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking. However, painful, it may be to eventually arrive at that 90 to 120 minutes after waking. You want, and I encourage you to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day."
"And if you drink caffeine at any point throughout the day, really try and avoid any caffeine, certainly avoid drinking more than a hundred milligrams of caffeine after 4:00 p.m and probably even better to limit your last caffeine intake to 3:00 p.m. or even 2:00 pm."
Andrew Huberman's Afternoon Routine
1:00 pm
First Meal
- Dr. Huberman follows intermittent fasting, fasting for 12-16 hours, breaking the fast early afternoon.
- He eats a low-carb diet, primarily meat and vegetables, adding carbs such as rice or oatmeal post intense workouts.
Try Athletic Greens
Athletic Greens is a supplement combining various ingredients aimed at boosting energy, enhancing athletic performance, supporting immune function, aiding digestion, improving skin health, and promoting mental clarity and cognitive health.I’ve been using Athletic Greens since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.Dr. Andrew Huberman
Potential Benefits of Intermittent Fasting
Intermittent fasting, where eating is restricted to specific hours or days, offers several potential benefits backed by scientific research. Firstly, it can significantly aid in weight loss and body fat reduction by limiting calorie intake and boosting metabolic rates. It also enhances insulin sensitivity, which could lower the risk of type 2 diabetes.Moreover, intermittent fasting has been linked to improved brain health and may protect against neurodegenerative diseases. It can also reduce inflammation, a key driver of many chronic conditions. Additionally, it may improve heart health by positively affecting factors like blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
There's also evidence suggesting intermittent fasting could extend lifespan by triggering cellular repair processes and altering hormone levels to facilitate fat burning and reduce stress on the body.
Here you can find a whole Huberman Lab podcast episode about fasting & time restricted eating
3:00 pm
Yoga Nidra
If Dr. Huberman still feels tired, he'll do another 10-30 minute Yoga Nidra session to restore his energy levels. This practice has been shown to reduce stress, improve sleep quality, and boost overall well-being6:00 pm
Cardio session
According to Dr. Huberman, doing cardio exercises in the evening could be more advantageous than weight lifting during that time, as long as it works well for you. He emphasizes the significance of customizing workout routines to personal preferences, but proposing a regimen that includes a morning exercise session and saves cardio activities for the evening. This strategy could better suit the body's natural rhythm and enhance the benefits of both workout types.7:00 pm
Evening meal
- Huberman consumes his evening meal 3-4 hours before sleeping.
- Her eats carbohydrates to boost glycogen and facilitate sleep.
- Moreover he reduces meat intake at night to quicken his digestion.
Dr. Huberman's approach to his evening meal
Dr. Andrew Huberman eats starch-heavy meals like pasta, rice, and potatoes at dinner to enhance sleep by shortening the time needed to fall asleep and boosting serotonin and tryptophan levels, which aid in sleep quality. He pairs these with vegetables and occasionally lean protein such as tuna or salmon. During lighter training periods, he cuts carbs by half to avoid sleep disruptions. Andrew avoids excessive meat consumption at night due to its lengthy digestion time, which can impair sleep.Andrew Huberman's Sleep Routine
7:00 pm
Reduces lighting
"Avoid viewing bright lights - especially bright overhead lights between 10 pm and 4 am. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine."
The Negative Effects of Blue Light Exposure on Sleep Quality
Exposure to blue light in the evening can significantly disrupt sleep patterns by inhibiting the production of melatonin, a hormone crucial for regulating sleep cycles. This disruption leads to difficulties in falling asleep, reduced sleep quality, and can consequently impair overall health. Additionally, prolonged exposure to blue light at night is linked to increased risks of obesity, heart disease, and diabetes, as it can alter metabolic functions. It also strains the eyes, causing digital eye strain with symptoms including dryness, irritation, and difficulty focusing.Over time, there's a potential risk for more serious eye conditions such as macular degeneration. To mitigate these effects, it's recommended to limit screen time in the evening, use blue light filters on digital devices, and consider adopting red or warm lights in living spaces after sunset to promote better sleep and protect overall health.
7:00 pm
Reading
Dr. Andrew Huberman's list of books can be found here.3 reall good books from that list:
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (click here)
Outlive: The Science and Art of Longevity (click here)
Mastery (click here)
10:30 pm
Going to sleep
Sleep, according to Dr. Huberman, is a powerful nootropic, offering significant stress relief, trauma release, immune boosting, hormone augmentation, and emotional stabilization benefits. Given its profound impact on overall health and well-being, it's unsurprising that Dr. Huberman's entire routine is meticulously designed to optimize sleep quality and quantity.Dr. Andrew Huberman on Sleep Supplements
"There are supplements that for most people will greatly improve their ability to fall and stay asleep and the three main supplements in that category or that kit of Momentous Sleep Supplements Stack (click here)."The ideal time to consume those supplements is approximately 30 to 60 minutes prior to bedtime Dr. Andrew Huberman stats:
Momentous Magnesium Threonate - 145 mg (click here)
Momentous Theanine - 100-400mg (click here)
Momentous Apigenin - 50mg (click here)
"3-4 nights per week I also take 2g of Glycine and 100mg GABA"
"I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. I use supplements from Momentous for all of the above."
"So every third or fourth night, I will take two grams of glycine and a hundred milligrams of GABA in addition to the standard sleep stack that I talked about before. So I'm taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep."
