Andrew Huberman
Andrew Huberman's Daily Routine
Meet Dr. Andrew D. Huberman, an esteemed neuroscientist and a distinguished member of the permanent faculty at Stanford University School of Medicine. Dr. Huberman is widely acclaimed for his revolutionary contributions to the field of brain development, particularly in the realm of the visual system.
In this article, we delve into Dr. Andrew Huberman's daily routines that shape his mornings, his expert strategies for maximizing afternoon efficiency, his dedicated exercise regimen, thoughtful dietary choices, the supplements that fuel his vitality, and the meticulously crafted sleep routine that ensures his well-being.
Andrew Huberman's Daily Routine:
Unlocking the Day: Dr. Andrew Huberman's Energizing Morning Rituals
Andrew Huberman's daily routine starts by establishing a Resilient Foundation for Peak Focus and Vitality:
Dr. Huberman kickstarts his day with a deliberate routine aimed at aligning his biology with the natural rhythms of the day, setting the stage for sustained energy and unwavering focus.
6:00 AM - Rise Naturally
Without the intrusion of an alarm, Huberman greets the day between 5:30-6:30 AM, syncing with his circadian rhythm. This natural wake-up time optimizes energy, mood, and sleep cycles, fostering peak performance throughout the day.
6:00 AM - Hydration and Micronutrient Replenishment
Upon awakening, Huberman quenches his body's thirst with two glasses of water, accompanied by micronutrient supplements from Athletic Greens and LMNT (See Huberman's Supplement List for details). This combination of vitamins, minerals, antioxidants, and electrolytes jumpstarts cellular function and neuro-energetics post-sleep.
6:00 AM - Yoga Nidra or NSDR Practice
Huberman's daily routine frequently includes yoga nidra or NSDR. For extra rejuvenation, Huberman dedicates 10-35 minutes to yoga nidra, a meditative practice known for replenishing the nervous system, reducing cortisol, improving sleep quality, and combating tiredness.
"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 AM - Sun Exposure
Venturing outdoors, Huberman basks in 10-15 minutes of natural sunlight—a potent regulator of circadian rhythms, mood, immunity, and sleep. The accompanying optic flow reduces anxiety and activates a wide array of your body's hormonal functions, promoting a positive start to the day.
Huberman often expresses that getting sunlight in the early morning is one of the most important things you can do to setup your day and body's pathways for success.
7:00 AM - Embracing Cold Exposure
A brief cold shower or bath, undertaken three times weekly, invigorates Huberman. Beyond enhancing energy and mood, cold exposure can activate fat-burning brown adipose tissue, elevating metabolism.
7:30 AM – Targeted Exercise
Tailored to specific fitness goals, Huberman engages in daily exercises, ranging from endurance to HIIT (High intensity interval training). Performance and recovery are optimized with the aid of supplements such as creatine and whey protein. (See Huberman's Supplement List for details).
10:00 AM - Delayed Caffeine Intake
Huberman strategically delays caffeine intake, waiting 90-120 minutes after waking before savoring yerba mate, coffee, or similar caffeinated drinks. This deliberate timing allows adenosine to clear, steering clear of the energy crash associated with premature caffeine consumption. Caffeine intake is restricted after 2 PM.
"Highly recommend delaying caffeine...avoid the so-called afternoon crash." - Dr. Huberman
Dr. Andrew Huberman's Daily Routine : Afternoon Rituals - Nurturing Vitality and Promoting Recovery
As the day progresses into the afternoon and evening, Dr. Huberman's daily routine is meticulously structured to perpetuate energy levels, support recovery, and optimize the pathway to restful sleep.
1:00 PM – Breaking Fast with the First Meal
Engaging in time-restricted feeding through intermittent fasting, Huberman initiates his first meal in the early afternoon, following a 12-16 hour overnight fast. This deliberate approach not only potentially fosters fat-burning but also enhances insulin sensitivity. Bolstering benefits such as:
"Intermittent fasting...weight loss, improved insulin sensitivity, and reduced inflammation."
Andrew Huberman's diet is often described as an omnivore diet focused on whole foods. Focused on quality protein from eggs, grass-fed meat, fish. If natural protein sources aren't available, Huberman does include protein powder from Momentous.
Including vegetables like salads or root vegetables is common, and Huberman never fails to mention the benefits of Athletic Greens AG1 (See Huberman's Supplement List for details).
3:00 PM - Optional Yoga Nidra / NSDR
Adapting to the needs of the day, Huberman may incorporate an additional 10-35 minute session of yoga nidra in the afternoon. This practice serves to cultivate wakeful relaxation, offering a rejuvenating pause amidst the day's demands.
Andrew Huberman's Daily Routine : The Huberman Evening Ritual - Setting the Stage for Restful Sleep
Andrew Huberman's daily routine intricately structures his evening routine, a deliberate sequence designed to foster recovery, ease his nervous system, and optimize both the quality and duration of his sleep. Key elements of his evening ritual include:
6:30 PM - Evening Cardio
Choosing the evening hours for cardio exercises like jogging, Huberman aligns with research suggesting unique benefits for some individuals in the evening compared to morning workouts. Nonetheless, the emphasis lies in choosing a timing that resonates with one's body and schedule.
7:00 PM - Carb-Rich Evening Meal
Around 7 pm, Huberman indulges in a carbohydrate-rich dinner complemented by vegetables and lean protein. This strategic choice aids in replenishing glycogen stores while fostering the production of sleep-promoting neurotransmitters like serotonin and tryptophan.
He often delays carb-rich foods until later in the day, because carbs tend to help him sleep.
9:30 PM - Dim Lights - Red Lights
With bedtime approaching, Huberman transitions into a dimly lit environment at least an hour prior, steering clear of bright lights, screens, and overhead lighting. This supports the natural release of melatonin, with candlelight or low-wattage bulbs recommended in the evenings.
Not only does Huberman dim lights, he also switches the lights he can control to a red lights. There is data that show red lights greatly reduces nighttime cortisol.
10:00 PM - Reading & Winding Down
In the final hour before sleep, Huberman unwinds with a book, often choosing literature related to health, neuroscience, and longevity. This mental relaxation serves to prepare both mind and body for a night of quality rest.
10:30 PM - Lights Out
Huberman bids the day farewell around 10:30 pm, ensuring a consistent sleep duration of at least 6.5 hours. Targeted supplements such as magnesium, glycine, and apigenin may be utilized to further enhance sleep quality as needed.
"Prioritize sleep consistently. Protect your sleep by avoiding bright lights at night and meditating before bed."
In essence, Huberman's evening routine centers around the theme of recovery, gradually guiding him into a parasympathetic "rest and digest" state through dim lighting, meditation, reading, and optimized sleep hygiene. This intentional approach ensures he awakens each morning feeling refreshed and focused.