Hello you beauties. Access all episodes 10 hours earlier than KZfaq by Subscribing on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw.

Waking up is always a key first step in any morning routine

From Joe, I discovered Lex, from Lex I discovered Andrew. You men are inspiration, thank you!

1- Wake Up Early (6:30AM) 2- Get sunlight as soon as possible for around 10 minutes. 3- Drink water with salt and wait for 90-120 minutes before having caffeine. 4- Do Focused work for these 90-120 minutes and then take caffeine. 5- Do Workout. 6- Take your breakfast after that.

It was during this dark period that I decided to take walks with my mom, at least twice a day. Surprisingly, these walks, especially the ones in the morning, played a pivotal role in saving my life. As I strolled under the warm sunlight, I found myself observing and appreciating my surroundings. The melodious chirping of birds and the calming environment gradually soothed my anxious mind.

I first heard Andrew mention sunlight early in the morning a few months ago and since then I tell you its a game changer. Everyone needs to be getting outside as early as you can you will feel 10x 🙏

The GOAT. Thanks for sharing the personal daily routine - always inspirational

This is such a great interview. I love how you were genuinely interested in hearing him speak.

Thank you for clipping this! 🙏

I have an insulated coffee cup that holds about two cups of coffee. When I roll out of bed I sit on an open porch (roof, 3 sides open) and just look out at nature for 30 minutes. An old ipod comes along. Everyday, rain, blizzard, 10 below - just wear more layers. Addictive.

00:00:01 Detailed Morning Routine 00:00:18 Importance of Morning Bathroom Routine 00:00:36 Seeking Sunlight Upon Waking 00:02:01 Sunlight's Impact in the First Hours 00:02:14 Hydration and Yerba Mate Preference 00:02:22 Morning Electrolytes Choice 00:03:27 Cognitive and Physically Hard Tasks 00:04:59 Physical Workout and Consistency 00:07:18 Post-Workout Meal and Lunch Routine 00:07:52 Work and Midday Nap 00:09:01 Work Focus and Evening Transition

Dr Huberman, you are the greatest. I have learned so much from you, and the care of my eyes is simple to do and so effective. Thank you

Thank you for this amazing morning routine i am trying it i got up today at 5.30am. Thank you Andrew and Chris for sharing this knowledge with us.

A humble beast of a man, well worth aspiring to be more like Andrew Huberman.

I'd like to add that while taking in sunlight first thing upon rising is a brilliant practice, taking a few minutes to properly breath in some fresh air at the same time can do wonders for your energy levels as well. Enjoyed the talk gents, thank you.

Thank you very much Chris, you ask all the right questions ! I love your interviews.

00:00 🌞 Rotina Matinal e Importância da Luz Solar 03:01 ☕ Hidratação e Rotina Matinal 03:30 🧠 Atividades Cognitivas e Físicas de Manhã 05:07 💪 Rotina de Exercícios Consistente 07:14 🍽️ Refeições e Produtividade 08:52 📚 Foco no Trabalho à Tarde

Omg, this is so life-affirming! Much appreciated questions 🦁❤️

I used to stay up really late watching movies or playing video games, because I felt that otherwise I'd be missing out on free time in the evenings following work (I come home around 5 PM). For the past two months, I've gone to bed early (8-9PM) and rose at 4 AM, effectively moving my "free time" to the morning hours instead. I have to say, it's made a tremendous impact on my overall mood and well-being; my sleep has improved by an order of magnitude (I wake up ahead of the alarm most mornings, feeling refreshed and able to rise immediately), I have the energy and motivation to get things done around the home (instead of being semi-asleep on the couch) and I can get my daily workout done, which gives me even more energy for when my workday starts at 7AM!

Nice insights and I appreciate Dr. Huberman sharing his personal routine, as Chris asked. I don't believe he was doing so as a recommendation of what others should do. We all have to adapt.

I totally agree with the sunlight in the morning advise. When i moved to a new apartment, i had no blinds but didnt bother getting some, so i just slept without them in a bedroom with 2 large windows. From May to September i wake up with the sunrise, and it feels amazing, "natural" so to say. When i wake up during Winter, i feel much more tired and need an alarm clock, the difference is huge!

after seeing videos of people showing off their morning routines and what they drink is the same(matcha tea or coffee) finally there's someone who drinks yerba mate which is the thing I do every morning and it's good to see it from someone who's not from Argentina, Paraguay, Uruguay

Walking is incredibly underrated. I saw the importance of walking on my worst times. After around 10 days from the time I had an MDMA adventure, I had anxiety so incredibly bad, it was like a brain disease. I felt like I was going crazy and I was in danger 24/7. Everytime I closed my eyes for sleep, I was sweating so much that I changed 6-7 tshirts at night. My amygdala was in overdrive mode, destroying my life. At that point I started taking walks with my mom, at least 2 times a day. Especially the walks in the morning saved my life. Walking around under sunlight, watching my surroundings, hearing birds chirping, it just calmed me down. This was fascinating to me because I despised taking walks, it just felt incredibly boring to me. I advise everyone to walk, especially people who suffer from anxiety.

See, I'd love to hear a recommendation from a guy like this of a schedule for someone who works 9-5 with a 30 min commute. I don't have time to sit in the sun for 20 min, workout, eat a solid breakfast, get ready and get to work on time. I want to hear what would be best (in his opinion) for an office worker

My pulse has been very low of late and i've been feeling really unwell...Couldn't get a hold of emergency doctors during a weekend...My brother inlaw whose a Chemist in a hospital mentioned I may be low in Electrolytes...Can't believe the change it made to how I was feeling...My breathing became better, my migrains eased, the stiffness in my body eased...Early morning light first thing adding to my day from now..👌

I starting delaying my caffeine intake like he suggested. I have one cup about 2-3 hours after getting out of bed. I am noticing a big difference. More alert and less tired throughout the day.

I can't wait to get to a point in life where I can organize my day to be however I want and for it to not be dictated by a 9 to 5.

Great!!! Amazing listening this 🙌… thank you so much

“It’s like being pepper sprayed” as you say it with a smile 😂😂😂 (re: electrolyte water flavour) Great chat! Thanks Chris and Andrew - love ya’ work! I come for learning and laughs, and am always pleased 🙏🏼💗😊⭐️

I love the sunlight concept but with daylight savings in the eastern time zone during winter I see the sun maybe 10 minutes a day outside work hours. And in the morning I'm at work for an hour before it even comes up lol.

I live in Canada where in the winter sunrise is 8:30 and sunset 4:30. No one is going to sit outside when it’s -20 and most of us are in the office by 8 am. Summertime it’s great and I tried it, but half the year is problematic.

Great video! cant believe I found Hubermans workout routine!

I've noticed such a difference in the last few months with waking up and getting outside for a mile walk immediately. I feel like Wall-E in the morning when hes all discombobulated before he gets his sun charge. lol. I also work for myself and deal with the same feeling around 2-3pm so its nice to know others get that way around that time too. Great tips thank you

As someone who works from home, I can apply this advice as needed, but for anyone with a “normal” job, parts of this routine are unrealistic, unfortunately. The best advice I can give anyone is try to find a job that lets you work from home. I can’t even put into words how much happier I am after working from home for 4 years. I’ll never go back to an office. Working remote will give you the flexibility needed to customize your daily routine.

How would/should the routine be adapted for a teacher? Thank you for the video & to Mr Huberman for his excellent podcast/s.

The ideal routine for someone with the ideal situation. In practice, most people don't have a life that allows this. But people keep listening.

I’m exactly the same after a nap. I wake up feeling groggy and my emotions are all over the place. Haven’t been able to figure out why. For that reason I don’t take an afternoon nap unless I absolutely need it.

Andrew "I take care of my basic functions" Huberman

I agree with all of this! thanks!

Thank you for your wisdom 💟💟💟

Not related to the video, just wanted to say Chris you gotten me to start going to the gym for the first time in my 40s and and over 18 stone. Only just started less than 2 weeks, hope i can keep it up. But thank you Chris.

As a Uruguayan, I felt proud to hear Andrew say his favorite form of caffeine is Yerba mate. Let’s go

Really enjoyed this segment, the only thing that was missing was whether he takes a cold shower in the morning which I’m amazed didn’t come up.

The critical questions were amazing by the interviewer

"Narrow the Apperture in the Morning it is most likely to follow you out through out the Day."

As a woman in my 40s with adhd i have accepted my routine is not always the same. 90% its 5.20 am, gym and stuff. But the last yen percent itshaving to go back to bed and rest more and leave exercise for later in the day.

can’t wait to apply this to my regular person schedule of working a job job from 6 am to 3 pm

Deffo the best lit podcast there is👌

With regard to his total work output. I think, if you've ever been in academia at a high level before you'll know that you're really only capable of functioning for about 90 minutes at the very max before your brain fogs up. I think Andrew knows this very well, and rather than just go flat out, he likes to make every second of his work exceptional. And the only way you can do that is by taking frequent breaks away because you need your brain to reset. I use this, I work for 30 minutes on one task and then take a 5 minute break. It's incredibly effective you don't feel you need to put more effort in.

I do the same. Sunlight, basically live outside. Morning stretching on the sand. I live on a farm in a forest and before 11am I do something physical. Build soil. Plant based diet. etc etc. But I'm not perfect.😂

I like how he said "wake up" as part of his morning routine.

Thank you for this. I'd like to know more about the water with elements...I''ve been trying to find info but not sure where to start...

🎯 Key Takeaways for quick navigation: 00:00 ☀️ *Morning Routine Overview* - Importance of early sunlight for sleep, energy, mood, and metabolism. - Avoiding sunglasses, contacts, or eyeglasses during sunlight exposure. - The positive impact of natural light on neurobiological and hormonal cascades. 01:11 🚶 *Morning Light Routine Details* - Emphasis on getting bright natural or artificial light in the eyes early in the day. - Recommendation to spend time outdoors, especially in the first three hours after waking. - The significance of this routine for reducing stress and regulating cortisol levels. 02:19 ☕ *Hydration and Caffeine Intake* - Importance of hydration and drinking water as part of the morning routine. - Yerba mate as a preferred form of caffeine intake. - Discussion on using electrolytes and element packets during the hydration phase. 03:16 🧠 *Cognitive and Physical Tasks* - The practice of engaging in one cognitively challenging task and one physically challenging task daily. - Examples include reading research articles, working on documents, or taking a walk. - Importance of focusing on challenging activities to set a positive tone for the day. 05:07 🏋️‍♂️ *Workout Routine* - Description of a consistent weight training routine lasting 45 to 60 minutes every other day. - Additional cardio activities on off days, such as running or using a weight vest. - Emphasis on short, intense workouts for optimal recovery and progress. 07:28 🍲 *Post-Workout Nutrition* - Description of the first real meal after training, including oatmeal, fruit, fish oil, and a protein drink. - Details on the biggest meal of the day, including steak, salad, and brazil nuts. - Enjoyment of extended meals and embracing a feeding routine. 08:09 😴 *Nap and Post-Nap Experience* - Mention of a short yoga nidra nap (10 to 30 minutes) after working and eating. - Personal experiences and struggles with naps, including disorientation and mood fluctuations. - Acknowledgment of challenges and potential benefits of incorporating a nap into the routine. 09:06 🕒 *Afternoon Work Focus* - Emphasis on the importance of depth and focus in work rather than the quantity of hours. - Setting the goal to accomplish meaningful cognitive tasks in the afternoon. - Structuring the day to prioritize in-depth work during specific time blocks.

8:26 same here!!! I don't know why but some mornings I feel such a rage that everything is just off. My hand eye feet coordination is horrible for the first hour or so, I'll eat oats then all is well. Weird.

Yerba mate Changed my life. Coffee kills me. Thank you

"Morning routine is wake up..." Ah, that's where I'm going wrong.

This guy is so detailed with his routine… I usually get up, take a huge dump and go about my daily business.

I love these informative talks

Sunshine, well timed Caffiene, 40-50 minute workouts, clean diet, interesting, focused mental work, strategic nap, possible more Caffiene, more work, chill. Solid tourine, very caffiene based. I dont know if that is good in the long term.

I’ve never heard an interview by this guy before, but I like how he’s not dogmatic

I can afford to go on a 10-20 minute walk most mornings, but having an extra hour to work out seems nearly impossible when most people have jobs they need to be at. Would be amazing if the typical workday was 11am - 5pm.

My morning routine is simple and effective… just sleeping 🛌 😴

Try 432hz playing while you have the nap and focus on the sound Chris - blackout goggles too work great.

Cloudy areas - I highly recommend LED Red light. It's saved my life in the winters!

This is very interesting but I'd love to hear from someone who has school runs to with their kids in the morning. Has anyone got an intentional morning routine that incorporates this? See also: commute. Both of these things for me I try to achieve actively - walking or cycling. But haven't figured out a great routine in the kind of realm as Dr Huberman. Any thoughts welcome.

Luckily his work schedule allows for that particular routine, for those with more of an 8am-5pm schedule, it’s difficult to get that type of optimal routine

Get up really early before sunrise! But first thing you should do is get natural sunlight! Got it!!

1. Get sunlight, natural light. 2. Hydrate. Water with elements 3. Not email, social media. One cognitive and one physical thing a day. Try linear mode and get rid of distraction. Get pleasure from cognitive challenging. 4. Cardio - running 30-45, jogging, short run, hill walks at least. Do not listen to music

This is incredible! I can't help but notice how his routine is very similar to what Islam preaches, which is : 1- Sleeping early, typically after the last (called Isha) prayer which is at night + usually the prayer is between 8pm to 10pm depending on where you are in the world. 2- Then waking up at dawn in time for the first prayer (called Fajr) 3- eating small meals and avoiding overeating... in specific we are asked to observe this formula: a third of your stomach for food, a third for water and a third for breath 4-napping in the afternoon.

Wake up 6-6:30am, sleeps 10:30pm, 10-11pm Get sunlight for 10 minutes, don’t wear sunglasses, windows or windshield No email and social media in the morning Do 1 90mins mental and 1 90mins physical work (something challenging) Caffeine 90-120mins after waking up 45mins-1h weight train 3x per week, push rest pull upper body rest. Rest day jogging, swimming, jogging with weight vest 30-35mins. Mostly in the morning. No more than 40-50mins hard exercise. After training have oatmeal, fruit, fish oil, protein drink Lunch: Stake, salad, a bit of starch (already ate oats before), brazil nuts After lunch: 30min-1h email then nap Deep work with no phone in the room

We live in Nicaragua. We get the early sunlight and drink a giant glass of fresh coconut water ( then delicious Matagalpa coffee ).

Very complicated morning routine it is quiet hard to follow but I will do it

Haha, he should try stay here for two years or more. I live in the north of Norway, which means daylight all hours through the summer, and pitch black all hours during the darkest time in the winter. It will mess up everyone.

I love his advice. But as a Canadian in winter, the advice of getting natural light and fresh air early in the morning can be a really tall order. Wake for work at 530, sun doesn't rise till like 8. And it's like -30 outside.

Would be helpful to know what are the actual hrs worked and what type of work is getting done between the meals, workouts and naps.

I used to have grumpy nap syndrome and have found guided meditations to be the solution.

So work banker hours to do this. Most mortals get up before 5 and in office at 6. I work in oil industry

This sounds very good. I am building what i want my own wake up schedule to be too in order to feel the best and start the day the best while also doing it in the most efficient way. I'll add a thing that i don't think most people think about in terms of improvement. And that is that after you brush your teeth or take care of your mouth hygiene, you should wait 2h before eating again. (Or after you eat let the teeth rest 2h). That is because from what i've heard the teeth get softer as you eat and they then harden when they are left to rest and should do that for 2h. The dentist also says not to eat snacks too often, so at max have 6-7 times per day you eat and then rest 2h between them. That way your teeth will look better and feel better for you're entire life and be brighter. Other than that, in the 90min post waking up, as i don't go on any internet device/social media or any blue light device for too much dopamine. Then would that be a good time to meditate in the sun for 20-30min based off of the literature. Asking if anyone knows or how others feel it is working for them if you're doing it?

Dr. Jack Kruse recommends that you not wear glasses or contacts. Both have filters to block out certain types of UV light. Expose as much skin in the morning light as well and ground your feet. I sit on my front stoop with coffee for about 15-20 mins. ❤

I want to add that be okay to be flexible and adapt. Having a newborn really blew up almost all semblance of a routine. I would suggest with whatever you did, keep doing it but space it out throughout the day. Before I’d wake up at 5:30am religiously and go workout. Now? I wait until my wife wakes up. She’s feeding and I go workout around noonish. We created a new routine. Being consistent in your tasks that make you better is key, not the specific time you do them.

Lol, just a thought. Huge respect to Huberman for constantly building on all fronts, I try to be the same way. Similar waves. But like, kids are joyful. Their days feel more full than any of these routines are, and they dance, laugh, are so curious. When did we get so dull and machine like? I guess when you’re older it’s about parenting yourself

Everyone has their own way of going about their day, but realistically most people have a full time job where most of their day is gone. I can still fit in some stuff after work everyday and then do most of the stuff I do on the weekends, but yeah in terms of having a daily routine like that, it's not possible for most of us unfortunately.

Actually found out about you from your appearance on Decoding the Gurus. Ahaha love that show but they really did you dirty. Cheers

It's surprising how much of my morning routine reflects these points

"It's about the depth of the trench when I work" Bruh most of us gotta clock in. You can't just be a cashier/nurse/teacher/trucker (the most common jobs in the USA) and just do your job *really well* for 4 hours and be done. There's no amount of work or effort you can do to shorten a 9-5 shift by even one minute if your employer has you on the clock.

This guy lives a kush foo foo life 🤣

Great advice. Not much light here in the UK though :(

Do everything apart from the nap. But I eat a very light and cold lunch so don't feel heavy afterwards.

Andrew keeps saying “We”. Did he get a girlfriend/wife recently? I remember him talking about going on dates last year so glad to hear it worked out

How you find time for your practice and podcasts despite all these self care routine. Who cooks, do dishes, chores as laundry ?

Only a very few places have best energies , cheers brothers

I love how u pronounce “ unedited “..

Andrew Huberman is my dad

Andrew’s schedule sounds like a dream. However, I am a father, a husband, and have a day job. So … unless it’s the weekend; for me, it’s exactly that. A dream.

David Goggins is the definition of hardcore when it comes for physical prowess.

Maybe I'm missing something, but what is the best and safest way to get sun/light into your eyes? You always hear that looking at the sun is bad. Someone please explain exactly how you get sun in your eyes without hurting your eyes. Thanks.

I feel like the stress we get by trying to stick to this plan out weighs the benefits... just wake up, give yourself an hour and a half to do whatever you want, go to work and work hard. Hit the gym when you can and eat enough. And get a good sleep!

This is fantastic, but all I can think of when I hear this type of advice or routines is: how do you make it work when you have children?

Not asking this in Jest… just about to start a 4 am job, this is a big change for my lifestyle! I been setting my alarm and going to the gym in the morning to get my body used to the hours… but my question is, what do you do if you’re waking up 2-3 hours before sunlight?

mango chili is my absolute favorite!