Andrew Huberman's daily routine
This article delves into the details of Dr. Huberman's morning routine, how he remains productive in the afternoon, his workout routine, what he eats, what supplements he takes, and his highly optimized sleep routine. Optimized for Energy Dopamine Testosterone Performance Explore Routine
Routine Breakdown
Andrew Huberman's Morning Routine
Tip 1 : He does not use 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."
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“Whenever somebody has asked me what's the one supplement they should take, I always answer AG1 by Athletic Greens."
"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. LMNT is an electrolyte drink that has everything you need in order to get your brain and body to function at its best, but none of the things you don't, in particular, sugar"
““There are some interesting data published showing that these yoga nidra meditations, if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action.”
“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.”"
Yoga Nidra, often referred to as "yogic sleep," is a relaxation technique involving guided body scans and visualizations. Its aim is to induce a profound state of relaxation in both the mind and body, similar to the transitional state between wakefulness and sleep. Some research suggests that it can enhance sleep quality, alleviate symptoms of insomnia, and reduce stress and anxiety levels. However, it's important to note that while Yoga Nidra offers potential benefits, it should not be seen as a replacement for medical treatment in addressing sleep disorders.
“View morning sunlight!” is one of my common refrains. Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism and ability to focus during the day.
"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."
“Anchoring your mind in cognitive activities as you get into the cold can be very helpful for maintaining clarity of mind.”
"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."
"Personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method"
Weekly Workout Plan (60 Minutes)
- SundayEndurance Training(Long Runs, Swims, Cycling)
- MondayLegs(Squats, Lunges, Deadlifts)
- TuesdayHeat/Cold Cycling(Hot Yoga, Sauna, Cold Plunge)
- WednesdayTorso (Push/Pull)(Chest, Back, Core)
- ThursdayHigh Effort, Short Cardio(Sprinting Intervals, Jump Rope)
- FridayHIIT (High-Intensity Interval Training)
Remember: This is a guide! Feel free to customize the exercises and order to fit your needs. Just ensure proper rest between workouts.
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Alpha-GPC by Momentous (buy): 300mg, 30-60 minutes before key workouts. Alpha-GPC promotes the release of acetylcholine, a neurotransmitter involved in memory, attention and skeletal muscle contraction. It has been shown to increase power output in athletes.
Tyrosine by Momentous (buy): 500mg, 30-60 minutes before key workouts. L-Tyrosine is an amino acid that can increase the production of dopamine and related neurotransmitters that positively impact energy, motivation and mood. Thus, L-Tyrosine is a powerful tool for enhancing exercise performance.
Dr. Huberman's Fitness Toolkit
Huberman's Hypertrophy Protocol:
- Perform 3-4 sets of 5-8 reps with heavy weight for 3-4 weeks.
- Rest for 2-4 minutes between sets.
Lighter Weight Phase:
- Switch to lighter weight and do 8-15 reps with 2-3 sets per exercise.
- Rest for 90 seconds between sets.
Muscle Group Focus:
To optimize your resistance training, choose two exercises for each muscle group:
- One exercise involves maximal contraction at the end of the movement (e.g., bent row).
- Another involves a stretch or full range of motion at the beginning of the movement (e.g., pull-up).
Lowering Heart Rate:
Practice physiologic sighs between sets: Take two full inhales through your nose followed by one full exhale of all the air through your mouth.
Mind-Muscle Connection:
Certain muscles will grow bigger and stronger based on your ability to contract them without any load. Keep this connection in mind.
Post-Workout Relaxation:
After each training session, take 3-5 minutes for deliberately slow breathing to relax your mind and body, downshifting your nervous system.
Dr. Huberman's Fitness Routine
Sunday: Endurance
At least 30 minutes of cardio, ideally 60-75 minutes of zone 2 cardio (jogging, hiking).
**Tip:** Use a weight vest for an extra challenge on shorter workouts.
Monday: Legs (Quads, Hamstrings, Calves)
Why legs on Mondays? Training the largest muscle group first boosts metabolism & hormones. Get the hardest workout out of the way!
Tuesday: Heat/Cold Cycling
Ideally, hot sauna (20 minutes) + ice bath (5 minutes) x 5 rounds. See notes for best practices and benefits.
Wednesday: Torso (Push/Pull)
Push/pull exercises enhance strength, joint integrity, and hormonal effects. Sample: shoulder press, chin-ups.
**Important:** Train your neck safely to reduce shoulder injury risk.
Thursday: Brief Cardio (75-80% Effort)
35 minutes of running/rowing/cycling/stairs/jump rope, deeper than zone 2 but not all-out effort.
Friday: High-Intensity Interval Training (HIIT)
Goal: Get heart rate high and train legs for strength & hypertrophy without weights. Sample: Bike intervals - 20-30 seconds all-out sprint + 10 seconds rest x 8-12 rounds.
Max heart rate = 220-age. Only do all-out movements with perfect form.
Saturday: Arms, Calves, Neck (Indirect Torso Training)
Sample exercises: triceps dips, chin-ups, dumbbell curls & extensions, triceps kickbacks. Tweak the routine to personalize it, but keep the broad goals & proper rest spacing between workouts.
**Note:** Huberman uses hack squats, leg extensions, seated calf raises, leg curls, glute-ham raises, etc., but avoids squats and deadlifts.
Delay the intake of caffeine or tea until 2 hours after waking to let your body regulate adenosine levels.
Choose Yerba Mate over coffee for a more laid-back vibe. Go ahead and buy some Yerba Mate.
Kickstart your day by focusing on tasks that require deep thinking early in the morning.
"If I'm going to do a resistance training workout, which is what I do three times a week, I will drink Yerba Mate. I usually brew my own. I'm a big fan of yerba mate because of the caffeine source. It also has a different caffeine-like substance in it. It also is not as dehydrating as coffee, but I also just really like it. But people should avoid the smoked varieties. The smoked varieties can be carcinogenic. "
"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. Get that sunlight exposure, get some movement to wake up, and then, and only then, start to ingest caffeine because what you'll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash"
"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 p.m"
Andrew Huberman's Afternoon Routine
Practices Intermittent Fasting.
Usually fasts for 12-16 hours, and has his first meal early afternoon.
He usually eats a low-carb meal with meat and vegetables, but may add carbs like rice or oatmeal after intense exercise.
Intermittent fasting stands as a dietary approach characterized by alternating periods of eating and fasting. Various forms exist, yet a prevalent method involves consuming all daily calories within a 6-8 hour timeframe and abstaining from food for the remaining 14-16 hours. Advocates suggest that intermittent fasting holds promise in yielding several potential health benefits. These include but are not limited to weight management, enhanced insulin sensitivity, and mitigated inflammation. Additionally, it's posited to contribute to improved cardiovascular health, extended lifespan, and decreased susceptibility to chronic ailments such as type 2 diabetes and certain cancers.
According to Dr. Huberman, it may be more beneficial to do cardio workouts in the evening instead of weight training.
However, he emphasizes that it's important to do what feels comfortable for you. He also mentions that there could be some advantages to doing a morning workout and saving cardio for the evening.
Consumes a meal 3-4 hours prior to bedtime.
Incorporates carbohydrates to replenish glycogen levels and aid sleep.
Steers clear of excessive meat consumption before bed to prevent prolonged gastric clearance.
Opts for a starch-rich evening meal to improve his sleep quality. Emphasizing starchy carbohydrates such as pasta, rice, and potatoes, Andrew capitalizes on their ability to expedite sleep onset and elevate serotonin and tryptophan levels. Serotonin, known for its mood-stabilizing properties, fosters better sleep, while tryptophan, an essential amino acid, serves as a precursor to hormones like melatonin and serotonin. Andrew complements his meal with vegetables and occasionally includes lean protein like tuna or salmon. When his training regimen lightens, he halves his carbohydrate intake. Andrew cautions against excessive meat consumption before bedtime, recognizing its potential to disrupt sleep quality due to its extended gastric clearance time.
Andrew Huberman's Sleep Routine
Dim the lighting
"Steer clear of bright lights, particularly overhead lights, between 10 pm and 4 am. Here's a simple guideline: use only the amount of artificial lighting needed to ensure your safety and mobility during nighttime. Blue blockers may provide some assistance at night, but it's still best to dim the lights. Bright lights of any color can disrupt your circadian rhythm. Candlelight and moonlight are perfectly acceptable alternatives."
10:00 pm - Likes to Read
Andrew Huberman’s Reads:
Outlive: The Science and Art of Longevity
Why We Sleep: Unlocking the Power of Sleep and Dreams
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Exposure to blue light, especially during the evening, can adversely impact sleep. Blue light, found in natural sunlight, possesses a short wavelength and has been demonstrated to suppress the production of melatonin, a hormone crucial for regulating the sleep-wake cycle. When exposed to blue light at night, the body's natural sleep-wake rhythm can be disrupted, leading to difficulties in falling asleep and maintaining sleep.
Studies indicate that evening exposure to blue light disrupts the body's circadian rhythms, delaying the release of melatonin and impeding the ability to initiate sleep. Furthermore, blue light has been linked to a reduction in the duration of deep sleep, which is essential for both physical and mental rejuvenation.
To mitigate the adverse effects of blue light on sleep, it is advisable to limit screen time (such as on phones, tablets, and computers) before bedtime. Additionally, utilizing screens equipped with blue light filters or wearing blue light blocking glasses can be beneficial. Dimming lights and avoiding bright lighting in the evenings can also promote melatonin production and enhance sleep quality.
At least 6.5 hours
Dr. Huberman emphasizes that sleep is the ultimate nootropic, stress reliever, trauma alleviator, immune enhancer, hormone balancer, and emotional stabilizer. Given these profound benefits, it's no wonder his entire routine is dedicated to optimizing sleep.
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