Andrew Huberman typically wakes up early, around 5 to 6 a.m. This timing is part of his routine to align with natural circadian rhythms, which are significantly influenced by light exposure. He emphasizes the importance of getting natural sunlight within the first hour of waking up to help set the internal clock and promote alertness throughout the day.

To ensure proper hydration, aim to consume 8 oz (237 mL) of fluid per hour for the first 10 hours of your day.

Consuming approximately 80 ounces of water within the first 10 hours of your day can be beneficial. By spreading out your water intake throughout this period, you can optimize hydration without feeling burdened. Many individuals struggle to meet their daily water needs, particularly during waking hours. Adhering to this guideline can help counteract dehydration and promote overall well-being.

The body's circadian rhythm, which governs sleep-wake cycles, significantly influences kidney and gut function through the hormone vasopressin. During the early part of the day, typically within the first 10 hours after waking, kidneys operate at peak efficiency, filtering fluids effectively. As the day progresses, kidney function gradually decreases, leading to fewer nighttime awakenings for urination.

1. Sufficiently hydrate during the day.

2. Reduce fluid intake in the evening and in the 2-3 hrs before sleep.

3. If you need to drink at night, sip water slowly; the rate of fluid consumption impacts the need to urinate, as does the volume you consume, of course.

Intriguing data reveals that yoga nidra meditations can give your brain a boost, increasing levels of neurotransmitters like dopamine. This can leave you feeling more energized and ready to take on the day.

You've probably heard the rumor that 30 minutes of yoga nidra is as good as 4 hours of sleep. While science hasn't quite caught up, I can personally vouch for its power. After just half an hour, I often wake up feeling like I've had a full night's rest.

Ever heard of 'yogic sleep'? Yoga nidra is a relaxation practice that guides you into a state of deep calm through body scans and visualizations. It can help you sleep better, reduce stress, and ease anxiety. But remember, while it's a great tool, it's not a magic cure. If you have a sleep disorder, always consult a healthcare professional.

Dr. Huberman advocates for early morning sunlight exposure to synchronize the body's internal clock, enhancing mood, focus, and sleep quality. He recommends the following durations based on weather conditions:

1. Clear Day: 5-10 minutes

2. Cloudy Day: 10-20 minutes

3. Very Overcast Day: 20-30 minutes

Exposure to sunlight, especially UVB rays, has been linked to increased production of hormones such as testosterone and estrogen. A study discussed by Dr. Huberman found that men who engaged in normal outdoor activities for 20 to 30 minutes, 2 to 3 times a week, experienced notably higher testosterone levels.

Dr. Huberman also highlights the importance of afternoon light exposure to support sleep health and maintain a proper circadian rhythm. He suggests around 20-30 minutes of light exposure in the late afternoon, which can buffer against the negative effects of bright light at night.

Increased exposure to sunlight enhances dopamine levels in the brain, positively affecting mood and behavior. Proper light viewing behavior is crucial not only for sleep but also for maintaining a healthy balance of hormones and overall well-being.

While sunlight has numerous benefits, Dr. Huberman advises caution regarding skin health. Excessive sun exposure can lead to skin damage and increase the risk of skin cancer. He recommends balancing sun exposure with protective measures, such as using sunscreen and wearing protective clothing, to mitigate these risks.

Mental Resilience and Grit: Engaging in cold exposure serves as a self-directed challenge, strengthening the brain's ability to manage stress and build resilience. This practice enhances top-down control over reflexive states, improving the capacity to handle real-world stressors.

Mood Enhancement: Cold exposure triggers the prolonged release of dopamine, a neurotransmitter that elevates mood, focus, and goal-directed behavior. Even brief sessions can lead to sustained improvements in mood, energy, and concentration.

Metabolic Boost: Short-term cold exposure increases metabolism as the body expends energy to maintain core temperature. Additionally, it promotes the conversion of white fat to metabolically active brown fat, aiding in cold adaptation and further metabolic enhancements.

Dr. Huberman suggests the following protocol for deliberate cold exposure:

1. Duration: Aim for a total of 11 minutes per week, divided into 2-4 sessions lasting 1-5 minutes each. This frequency is based on research indicating its effectiveness for various health benefits.

2. Temperature: Choose a water temperature that is uncomfortably cold yet safe to remain in for a few minutes. The specific temperature will vary depending on individual tolerance and environmental factors.

3. Timing: While cold exposure can be beneficial at various times, performing it in the morning may enhance alertness and mood throughout the day. However, avoid cold exposure immediately after strength or hypertrophy training, as it may interfere with muscle growth adaptations.

✦ Consistency and Variety

Huberman points out that exercise should be consistent, but also stimulate different aspects of the body and brain. His workout routine involves various types of exercise to balance cardiovascular, strength, and mobility work.

✦ Strength Training

Huberman integrates strength training into his routine, usually around 2-3 times per week.

1. Compound lifts like deadlifts, squats, and bench presses. These exercises engage multiple muscle groups and help with overall strength and muscle mass, which in turn have positive effects on the brain and metabolism.

2. Bodyweight exercises such as push-ups, lunges, or pull-ups are also part of his routine to improve muscle endurance and joint health.

3. Strength training has been shown to increase levels of brain-derived neurotrophic factor (BDNF), a protein that supports brain health, learning, and memory.

✦ Aerobic Exercise (Cardio)

Regular Aerobic exercise in the form of running, cycling, or swimming, especially done in the morning or after a night of fasting, has been shown to increase levels of BDNF and promote neurogenesis (the growth of new brain cells)

Duration: Huberman recommends doing cardio at moderate intensity for 30-60 minutes a few times per week. The key here is consistency rather than intensity.

Stretching and Mobility Work

Mobility exercises and stretching are essential for maintaining joint health, reducing injury risk, and improving flexibility.

Yoga or dynamic stretching: These activities help improve range of motion and promote relaxation.

✦ Cold and Heat Exposure

While not technically part of a "workout," Huberman is a big advocate of cold exposure (e.g., cold showers or ice baths) and heat exposure (e.g., saunas). These modalities can support recovery, reduce inflammation, and improve cardiovascular health.

Cold exposure: Stimulates norepinephrine production and enhances focus.

Heat exposure: Promotes circulation and recovery.

✦ Exercise Timing

Morning (especially fasted cardio): Aerobic exercise in the morning, particularly after an overnight fast, can improve cognitive function, increase focus, and promote fat burning.

Strength training: Later in the day, when the body’s energy levels and testosterone levels are naturally higher, strength training can be more effective.

✦ Social and Mental Aspects of Exercise

Social engagement (e.g., working out with a partner or in a group) can enhance motivation and boost mental well-being. This aligns with the idea that exercise isn’t just about physical health but also mental and emotional health.

✦ Full Workout Routine

Sunday: Endurance Day! Get moving for 30-75 minutes with zone 2 cardio, such as a leisurely jog or a scenic hike. Want to push yourself? Try adding a weight vest to your workout.

Monday: Leg Day - Focus on your quads, hamstrings, and calves. By training your largest muscle group when you're freshest, you'll kickstart your metabolism and optimize hormonal responses. Power through your toughest workout early in the week.

Tuesday: Heat/Cold Therapy - Alternate between 20-minute hot sauna sessions and 5-minute ice baths, repeating 5 times.

Wednesday: Upper Body Strength - Combine push and pull exercises, such as shoulder press and chin-ups, to optimize muscle development and joint health. Prioritize neck exercises to reduce the risk of shoulder pain and injury

Thursday: High-Intensity Interval Training (HIIT) - Complete 35 minutes of vigorous exercise, such as running, rowing, cycling, stair climbing, or jump rope. Maintain an effort level between zone 2 and all-out intensity.

Friday: High-Intensity Interval Training - Perform intense bike sprints of 20-30 seconds, followed by 10 seconds of rest, for 8-12 rounds. Aim to reach your maximum heart rate (approximately 220 minus your age) during each sprint. Prioritize perfect form to maximize results and minimize injury risk.

Saturday: Arm, Calf, and Neck Day - Target your arms, calves, and neck with exercises like triceps dips, chin-ups, dumbbell curls, incline curls, and triceps kickbacks. Customize the routine to suit your needs while adhering to the overall workout schedule and spacing.

Huberman's leg workout focuses on isolation exercises such as hack squats, leg extensions, seated calf raises, leg curls, and glute-ham raises. He doesn't include compound exercises like squats or deadlifts. To learn more about his specific workout routine, consider visiting...

✦ Benefits of Delaying Morning Caffeine

✦ Why Morning Caffeine ?

As a dedicated resistance training enthusiast, Huberman has incorporate yerba mate(owned by andrew huberman) into his routine three times a week. He prefer brewing my own, drawn to its unique blend of caffeine and other stimulating compounds. Unlike coffee, yerba mate is less dehydrating and offers a distinct, enjoyable flavor. However, it’s crucial to avoid smoked varieties, as these can pose health risks due to potential carcinogens.

✦ Benefits of Intermittent Fasting

Intermittent fasting is a dietary pattern characterized by alternating periods of eating and fasting. One common method involves restricting calorie intake to a specific time window, typically 6-8 hours per day. During the remaining 14-16 hours, individuals abstain from food and beverages, except for water.

Intermittent fasting suggest that this practice may offer numerous health advantages, including:

1. Weight loss

2. Improved insulin sensitivity

3. Reduced inflammation

4. Enhanced heart health

5. Increased longevity

6. Lowered risk of chronic diseases like type 2 diabetes and certain cancers

✦ Athletic Greens

Athletic Greens offers a dietary supplement, AG1, that provides nutrients that may improve everyday health. While there is evidence that some of the ingredients are beneficial, more research is necessary.

He typically recommends sessions lasting 10–30 minutes and highlights its ability to reduce stress and enhance overall mental clarity.

Try the YouTube-guided sessions by andrew huberman are excellent resources for beginners and advanced practitioners alike.

Yoga Nidra, often referred to as "yogic sleep," guides individuals into a state between wakefulness and sleep, promoting profound relaxation and mental clarity.

Dr. Huberman suggests aiming for at least 150 to 200 minutes of Zone 2 cardio per week. He personally engages in 60 to 75 minutes of Zone 2 exercise, such as jogging, every Sunday. This routine can be adjusted to fit individual schedules, including performing cardio sessions in the evening.

Evening cardio sessions can be advantageous, especially if it aligns better with your daily schedule. However, it's important to consider how late-day exercise might affect your sleep. Engaging in intense workouts too close to bedtime can potentially disrupt sleep patterns. Therefore, it's advisable to complete evening cardio sessions at least a few hours before going to bed to allow your body ample time to wind down.

In addition to meal composition, Dr. Huberman advises against consuming large, heavy meals in the evening, as they can be challenging to digest and may interfere with sleep quality. Instead, he recommends having a lighter, easily digestible meal that includes a source of protein and healthy fats.

Timing your evening meal according to these guidelines can help regulate your body's internal clock and improve sleep quality.

To maintain a healthy sleep-wake cycle, minimize exposure to bright lights, especially overhead lights, between 10 PM and 4 AM. Use only the necessary amount of artificial light for safety.

While blue-blocking glasses can help, it's still advisable to dim the lights. Bright lights of all colors can disrupt your circadian rhythm, making it harder to fall asleep and stay asleep. Prioritize soft, natural light sources like candles or moonlight to support your body's natural sleep patterns.

While blue-blocking glasses can help, it's still advisable to dim the lights. Bright lights of all colors can disrupt your circadian rhythm, making it harder to fall asleep and stay asleep. Prioritize soft, natural light sources like candles or moonlight to support your body's natural sleep patterns.

✦ Downside of Blue Light

Blue light, a type of high-energy visible light, is emitted by electronic devices like smartphones, tablets, and computer screens. While it can boost alertness during the day, excessive exposure, especially in the evening, can disrupt our natural sleep-wake cycle.

✦ How Blue Light Interferes with Sleep ?

1. Melatonin Suppression: Blue light inhibits the production of melatonin, a hormone that regulates sleep-wake cycles. When melatonin levels are low, it becomes harder to fall asleep and stay asleep.

2. Circadian Rhythm Disruption: Exposure to blue light at night can shift our internal clock, making it difficult to regulate sleep patterns.

3. Reduced Deep Sleep: Blue light can decrease the amount of deep, restorative sleep, leaving us feeling tired and groggy the next day.

✦ How to Minimize Blue Light Exposure

1. Screen Time Curfew: Reduce screen time, especially from electronic devices, a few hours before bedtime.

2. Blue Light Filters: Use devices with built-in blue light filters or install specialized apps.

3. Blue-Blocking Glasses: Wear blue-blocking glasses to filter out harmful blue light.

4. Dim the Lights: Opt for dimmer lighting in the evening to create a relaxing atmosphere.

5. Create a Serene Sleep Environment: Make your bedroom dark, quiet, and cool to optimize sleep quality.

Cognitive Enhancement: Improving memory, learning, and problem-solving abilities.

Stress Reduction: Lowering cortisol levels and promoting relaxation.

Trauma Recovery: Facilitating emotional processing and healing.

Immune System Boost: Strengthening the body's defense mechanisms.

Hormonal Balance: Optimizing hormone production, including growth hormone and testosterone.

Mood Stabilization: Elevating mood and reducing anxiety and depression.

✦ Temperature Regulation

Dark Room: Make sure your bedroom is as dark as possible. Use blackout curtains or an eye mask if necessary.

Darkness is a cue for your body to start producing melatonin, a hormone that helps you fall asleep.

Silence or White Noise: Ensure your bedroom is quiet or use a white noise machine to block out disruptive sounds.

Stick to a Regular Schedule: Dr. Huberman advises going to bed at the same time each night to strengthen your circadian rhythm. This helps your body naturally prepare for sleep at the right time.

Optimal Sleep Duration: Aim for 7-9 hours of sleep each night. He also suggests going to sleep early enough to align with your natural circadian rhythm for the best quality rest.