While I definitely support all these Huberman health optimization hacks or what ever ya wanna call them. The reality is that 99% of people out there don’t have time to do all this stuff on a daily basis. Most people are struggling to get their workouts in before their work day starts while getting their kids off to school. It’s a nice thought but just not very accessible for the majority of people. But I definitely do try to employ some of these things like getting sun light, drinking water, and moving my body as soon as I wake up. Maybe if I was one of those people who could wake up at 5am in the morning but then I would have to sleep at like 9pm which means finish work, prepare and eat dinner, have about an hour to myself and then go to sleep. Yeah maybe my health would be slightly optimized but I would find that a pretty sad way to structure my day. We are so obsessed with this stuff these days and this UA-cam health guru trend that we have to remind ourselves not to sacrifice the little joys of our everyday living.
I love Ben and Mary however I feel the same. Not realistic in a lot of situations based on kids, type of job and other stresses in life. I take a lot of inspiration and ideas and use these nuggets to blend into my routine. I have kids, I work long irregular shifts. I have all sorts to do re:kids housework job etc and there’s no way I could do the routines these guys do. It’s easy to make excuses and believe me I still get my runs in but my life could never be anywhere near as disciplined as this. It’s just not the real world. Long holidays, evening and weekends to devote to exercise. It seems ideal. Keep going though, love your enthusiasm and I do take a lot of tips from you.
Modification: - you're already doing meditation while running if you're not listening to anything. You could just purposefully pay more attention to the landscape or your thoughts. Meditation comes in all shapes and forms. - 2 glasses of water (with brushing your teeth in between for example) is probably healthier and more "digestive system" friendly than chugging liters of water just after waking up... The lemon water ("alkalinisation") has not really been thoroughly proven but if it makes you feel good why not. Just a heads up for those who have acid reflux, it's not necessarily a good idea as citruses are irritating for the stomach and esophagus. - finishing with a gradually colder water spray at the end of a shower and building up to a minute or two, is less stressful for the system (and probably less dangerous). The more YO yo-ing with your body temp, especially after exercising, the more fatiguing for the system. Usually you get tired after cold exposure so idk what's the benefit in the am if you have to go to work... - light exposure can be achieved next to a window. - qi gong as a stretching / meditative / intention moment.
I was taught that an objective of meditation is not so much to calm the mind per se, but to slowly train yourself to note your thoughts as a silent observer and learn to see the gaps between thoughts.
Yeah, if you followed all the advice on huberman lab, you’d need a 25 hour day just to get it all in. Good news is you don’t need to do all of them, and like they said it’s nice to experiment and figure out which ones to keep and which ones to get rid of. I tend to keep a lot of the things I can incorporate into real time, and find it harder to keep things I need to carve out additional time for in my day
Really pleased that you acknowledged that time in the mornings can be at a premium and not all of this routine is possible. But also really interested how you have adopted this to work for you, definitely a lot to think about. 😀👍
It's been sub 20 degrees F when I run in the morning lately... I have convinced myself that my run is both exercise AND an ice bath (I also walk to work in the cold). Think it counts?
It's a perfect morning routine for people with no job and no kids. Also I love that according to this I should set my intentions for the day after the most productive part of my day (morning) is already spent in meditation and baths. But that dopamine though...
6 am is pitch black for me right now. It’s barely getting light when I’m leaving for work with 2 kids in tow. I desperately wish I had more time in the morning for these things. I have kept a bullet journal for 6 years, so I do gratitude journaling and planning for my day/week in the evenings which is a much less stressful time for me to do it. I also end up doing strength & conditioning and yoga late at night after the kids are in bed. Things I could implement right away are the hydrating first thing and delayed caffeine.
Acidic before digestion and alkaline byproducts once digested. But the evidence is mixed, at best, as to its efficacy. Which is why my point was hydrate early and not drink lemon water 😉😂
Actually that’s addressed in the science of the routine as it’s not to reduce swelling (as it agrees it can limit adaptation in some circumstances) So you don’t have to do it after exercise. You can though, it’s up to you. But the benefits of the ice bath is the dopamine release that lasts for way longer than you get from exercise etc.
Mary are u feeling the endorphin hit yet, Mary laughing so hard she’s nearly peeing in her cozzie coz she’s in so much pain n not knowing if it was normal - absolutely hysterical 😂😂😂💓
Love it. I've been "hubering" for the past 6 months and it's great. I don't do the meditation and journaling because my adhd makes it hard😂 but the early light exposure, exercise, delayed caffeine intake and cold showers have really made a difference. I've also incorporated intermittent fasting and a keto diet. Ran my first marathon on keto in November and it was awesome. Thanks for the video (I loved your dog's fave when Mary went into the ice bath😂)... my two favourite channels in one (Huberman and Ben and Mary😊😊😊).
1- wake up/ get out of bed, head to the kitchen, drink a pint of water (this wakes up the dog), put on coffee, give dog a good scratch/ feed the dog. 2- Basic yoga stretches for 10 mins to open up the body 3- Drink my coffee (black) 4- Dynamic stretch 5 - Run (that's every 2nd day)/ alternate day is gym/ weights/ strength and conditioning 6- Walk the dog 7- Stretch initially 7- Breakfast The above is 2.5 to 3h routine.... Not many folks have that time in the morning / have luxury of WFH....
Great video 👏🏼 Mary was so funny to watch in the ice bath, worrying about the timer rather than getting in 😂 I do a few of these things already as part of my morning routine! But you’re right for most people this wouldn’t be feasible due to time.
I was in that neck of the woods over xmas too, visiting my folks. Almost went to the same parkrun it looks like you recorded in a previous epsiode, but I drove up on the Saturday instead of the Friday like I'd wanted to. Hope it was a good visit.
I do all of this already: Snooze my alarm almost the same number of times every morning, open up thr curtains for light exposure, run after the bus because im late (exercise) freezing because it is so damn cold and 9/10 times I cant find my gloves and scarf (ice bath), listen to music on the train (meditation)😂
Great video! I've been binging Huberman in the past few months. Andrew Huberman, Peter Attia and Nick Bare influenced me a lot to a point when I can say my life changed for the better in terms of wellbeing. I started running and currently preparing for my first half marathon, I lift weight 3 times a week and I am more conscious of what and when to eat. My plantar fasciitis improved a lot since i do fasting and intermittent fasting. Fasting is crazy good to my body and reduced inflammation. I am a 36 year-old man and pushed my body fat from 21% to 16% in less than 3 months. My mood improved a lot and is more consistent. Overall I feel much better mentally as well as physically. One thing I would suggest to decrease the length of having cold plunge down to 5mins or below if you do this everyday. 10 mins is way to much for the body daily.
It's nice to know I do a few of the basic things already: hydrating in the morning via the pint of water needed to down my meds, delayed caffeine bc I'm cheap and drink the free drip at work 3 hours after I get up, and the meditation bit happens with my first bong rip of the day. I hate being cold and how it makes my body feel tense for days afterwards so the ice bath can suck it. These things just started naturally after I quit phone time after 7pm 3 months ago. That's also when I doubled my vitamin D dose. I live in a perpetually overcast area so sunshine is rare 9 months of the year. I do have a floodlight in my bedroom that I've used as a sunlamp for a decade. All the studies I read about sunlights at the time made it clear it's the number of lumens and not really the color of the light that affects SAD. I have found 2100 lumens 4 feet from the face 5 minutes every morning is a good substitute for the sun. Edit: spelling
I absolutely loved this video. You are always so collected and composed, I love all your videos. However, seeing you dip in that cold icy water was quite a change, loved your natural reactions. This video is gold. Thank you for sharing and doing all you do.
Could you do a follow along pre run dynamic stretch routine please? You and Mary seem to have it nailed👍 Also, Mary has made so much progress, as a female runner around Mary’s age I’d love to see an in depth look at how Mary is nailing her nutrition, thanks a million for the fantastic videos. I started implementing Vlad’s mobility work and a swear my ankles and calves are loosening up already.
Please do a follow up in 30 or 60 days as to which habits stuck! And also can you do a video and test with red light therapy for recovery and skin care thanks
Love the video! I started many of these habits a while ago even before I knew how they were making me feel better :) Andrew Huberman explains it so good, and with my studies in nursing I can make so much sense of all of this. Small clarification, the hormone you are talking about for the tiredness, which is eliminated more when you delay caffeine is called "adenosine". The caffeine actually blocks your receptors for this hormone and your body "thinks" there is not much remaining so it stops eliminating it. That explains the early afternoon crash, when your caffeine level gets lower, you start to feel the adenosine that was not eliminated... then energy level crash.
My problem with morning routines is that I get up at 4:30 just to get to work on time. I am up for an hour before my first coffee though, and I've drank a pint of water by then.
At least it's warm out when you get out of the ice bath. Around here you have to worry about your feet freezing to the ground this time of year lol. -12 C for my run today and that was after waiting for it to warm up!
Please elaborate, Aisling? I’m all for learning. It’s based on research and science from a neuroscientist at Stanford so I’m not sure I’d see it as pseudoscience but happy to be proven wrong 😊
Hard to get light exposure early enough during a Canadian winter, but I’ll try to delay my coffee and see how it goes. Hard pass on the ice bath 😂 thanks for the laughs! Off to run!
I'm willing try all of these to see how it works for me. My biggest problem is getting up early. I have a bad, nearly lifetime, habit of staying up later and getting up in time to prepare for work. That means having my coffee and breakfast then off to work in my home office. I keep trying and failing with this important step. Maybe if I intend on getting in the other steps it will help me get out of bed earlier. Any suggestions other than the ones Ben and Mary have provided in several other videos and reels?
Change your bedtime and wake up times gradually. Start going to bed and getting up by 20 min. Get success with that then change again by 20min. Before you know it you will have shifted everything by an hour. Good luck
@@ThisMessyHappy yes, you are right melatonin is to do with sleep. Caffeine blocks the adenosine receptor so can increase the amount of melatonin created by your body. Some conflicting studies but I agree that delaying caffeine is a good idea. Great videos
While I definitely support all these Huberman health optimization hacks or what ever ya wanna call them. The reality is that 99% of people out there don’t have time to do all this stuff on a daily basis. Most people are struggling to get their workouts in before their work day starts while getting their kids off to school. It’s a nice thought but just not very accessible for the majority of people. But I definitely do try to employ some of these things like getting sun light, drinking water, and moving my body as soon as I wake up. Maybe if I was one of those people who could wake up at 5am in the morning but then I would have to sleep at like 9pm which means finish work, prepare and eat dinner, have about an hour to myself and then go to sleep. Yeah maybe my health would be slightly optimized but I would find that a pretty sad way to structure my day. We are so obsessed with this stuff these days and this UA-cam health guru trend that we have to remind ourselves not to sacrifice the little joys of our everyday living.
I love Ben and Mary however I feel the same. Not realistic in a lot of situations based on kids, type of job and other stresses in life. I take a lot of inspiration and ideas and use these nuggets to blend into my routine. I have kids, I work long irregular shifts. I have all sorts to do re:kids housework job etc and there’s no way I could do the routines these guys do. It’s easy to make excuses and believe me I still get my runs in but my life could never be anywhere near as disciplined as this. It’s just not the real world. Long holidays, evening and weekends to devote to exercise. It seems ideal. Keep going though, love your enthusiasm and I do take a lot of tips from you.
Yeah very well said. @@stipey2
Modification:
- you're already doing meditation while running if you're not listening to anything. You could just purposefully pay more attention to the landscape or your thoughts. Meditation comes in all shapes and forms.
- 2 glasses of water (with brushing your teeth in between for example) is probably healthier and more "digestive system" friendly than chugging liters of water just after waking up... The lemon water ("alkalinisation") has not really been thoroughly proven but if it makes you feel good why not. Just a heads up for those who have acid reflux, it's not necessarily a good idea as citruses are irritating for the stomach and esophagus.
- finishing with a gradually colder water spray at the end of a shower and building up to a minute or two, is less stressful for the system (and probably less dangerous). The more YO yo-ing with your body temp, especially after exercising, the more fatiguing for the system. Usually you get tired after cold exposure so idk what's the benefit in the am if you have to go to work...
- light exposure can be achieved next to a window.
- qi gong as a stretching / meditative / intention moment.
I was taught that an objective of meditation is not so much to calm the mind per se, but to slowly train yourself to note your thoughts as a silent observer and learn to see the gaps between thoughts.
Christ on a bike… you’d have to get up at 0500 everyday to get all that in before work😂😂
Which also means you have to go to bed earlier which I think is all part of the plan.
Yeah, if you followed all the advice on huberman lab, you’d need a 25 hour day just to get it all in. Good news is you don’t need to do all of them, and like they said it’s nice to experiment and figure out which ones to keep and which ones to get rid of. I tend to keep a lot of the things I can incorporate into real time, and find it harder to keep things I need to carve out additional time for in my day
Not really if you only do the key ones - eg light exposure and exercise happen at the same time, last minute of your shower is cold, etc
Really pleased that you acknowledged that time in the mornings can be at a premium and not all of this routine is possible. But also really interested how you have adopted this to work for you, definitely a lot to think about. 😀👍
I applaud you both for getting in that ice bath. Oh my goodness, did that look cold! I feel like I could do most of these, just not the ice bath! =D
You can do the ice bath, Mike! Honestly. It’s so worth it as well for the endorphin hit 🤓😂
Tell me you're in Australia without telling me you're in Australia 😂
Great video. I’m preparing for hopefully a sub 2hr half marathon in Helsinki. Wish me luck, love your videos.. Congratulations on the hard work!
I'm doing the same one 😁
That was so funny 😂loved Mary “start the timer “ loved it guys 😂❤
It's been sub 20 degrees F when I run in the morning lately... I have convinced myself that my run is both exercise AND an ice bath (I also walk to work in the cold). Think it counts?
It's a perfect morning routine for people with no job and no kids. Also I love that according to this I should set my intentions for the day after the most productive part of my day (morning) is already spent in meditation and baths. But that dopamine though...
Very timely! I've been binging huberman podcasts lately while running
Did you guys move to Australia? It just doesn’t look like Thailand anymore. 🌏
Oops, just watched the end of the video. Back to Thailand 😀👍
Thank you both for being such a HUGE inspiration.
I’ve always sought out individuals that aim to build people up. Cheers!
Aww I could feel Mary’s pain in the ice bath, I’ve been putting off getting one I can’t think of anything worse 🙈
6 am is pitch black for me right now. It’s barely getting light when I’m leaving for work with 2 kids in tow. I desperately wish I had more time in the morning for these things. I have kept a bullet journal for 6 years, so I do gratitude journaling and planning for my day/week in the evenings which is a much less stressful time for me to do it. I also end up doing strength & conditioning and yoga late at night after the kids are in bed. Things I could implement right away are the hydrating first thing and delayed caffeine.
Citric Acid in lemons is acid... So... The "alkalising" is waffle.
Acidic before digestion and alkaline byproducts once digested. But the evidence is mixed, at best, as to its efficacy. Which is why my point was hydrate early and not drink lemon water 😉😂
Routed in science?
Ice baths have consistently shown to blunt adaptions to exercise as inflammation is an adaption signal
Actually that’s addressed in the science of the routine as it’s not to reduce swelling (as it agrees it can limit adaptation in some circumstances) So you don’t have to do it after exercise. You can though, it’s up to you. But the benefits of the ice bath is the dopamine release that lasts for way longer than you get from exercise etc.
Morning routine which lasts until the evening.
And completely unrealistic for those with work and kids.
Mary are u feeling the endorphin hit yet, Mary laughing so hard she’s nearly peeing in her cozzie coz she’s in so much pain n not knowing if it was normal - absolutely hysterical 😂😂😂💓
The ice bath! I could not even stay in a 11 degC cold tub for more than 20 sec. How on earth to stay in a ice bath for minutes?
I laughed multiple times through this, especially with Mary dying “start the timer” 🤣 I’d be the same!!
If you don't have 10 mins for meditation,do 20 mins of meditation instead
I can’t believe you both sat in the ice bath for 10 minutes!! I can barely last 45 seconds 😮
The ice bath is nice, it reminds me of my Blue Nose ceremony in the Navy. 🌊
Hardly get lught in UK is always dark
Have you moved? What did I miss?
Love it. I've been "hubering" for the past 6 months and it's great. I don't do the meditation and journaling because my adhd makes it hard😂 but the early light exposure, exercise, delayed caffeine intake and cold showers have really made a difference. I've also incorporated intermittent fasting and a keto diet. Ran my first marathon on keto in November and it was awesome. Thanks for the video (I loved your dog's fave when Mary went into the ice bath😂)... my two favourite channels in one (Huberman and Ben and Mary😊😊😊).
*dog's face
Start the timer , start the timer 😂
as a runner, I have tried andrew huberman's routine and i am having the best runnings of my life
1- wake up/ get out of bed, head to the kitchen, drink a pint of water (this wakes up the dog), put on coffee, give dog a good scratch/ feed the dog.
2- Basic yoga stretches for 10 mins to open up the body
3- Drink my coffee (black)
4- Dynamic stretch
5 - Run (that's every 2nd day)/ alternate day is gym/ weights/ strength and conditioning
6- Walk the dog
7- Stretch
initially
7- Breakfast
The above is 2.5 to 3h routine.... Not many folks have that time in the morning / have luxury of WFH....
Great video 👏🏼 Mary was so funny to watch in the ice bath, worrying about the timer rather than getting in 😂
I do a few of these things already as part of my morning routine! But you’re right for most people this wouldn’t be feasible due to time.
I was in that neck of the woods over xmas too, visiting my folks. Almost went to the same parkrun it looks like you recorded in a previous epsiode, but I drove up on the Saturday instead of the Friday like I'd wanted to. Hope it was a good visit.
I do all of this already:
Snooze my alarm almost the same number of times every morning, open up thr curtains for light exposure, run after the bus because im late (exercise) freezing because it is so damn cold and 9/10 times I cant find my gloves and scarf (ice bath), listen to music on the train (meditation)😂
Great video! I've been binging Huberman in the past few months. Andrew Huberman, Peter Attia and Nick Bare influenced me a lot to a point when I can say my life changed for the better in terms of wellbeing. I started running and currently preparing for my first half marathon, I lift weight 3 times a week and I am more conscious of what and when to eat. My plantar fasciitis improved a lot since i do fasting and intermittent fasting. Fasting is crazy good to my body and reduced inflammation. I am a 36 year-old man and pushed my body fat from 21% to 16% in less than 3 months. My mood improved a lot and is more consistent. Overall I feel much better mentally as well as physically. One thing I would suggest to decrease the length of having cold plunge down to 5mins or below if you do this everyday. 10 mins is way to much for the body daily.
You’re both so inspiring. 🙏
It's nice to know I do a few of the basic things already: hydrating in the morning via the pint of water needed to down my meds, delayed caffeine bc I'm cheap and drink the free drip at work 3 hours after I get up, and the meditation bit happens with my first bong rip of the day. I hate being cold and how it makes my body feel tense for days afterwards so the ice bath can suck it.
These things just started naturally after I quit phone time after 7pm 3 months ago. That's also when I doubled my vitamin D dose. I live in a perpetually overcast area so sunshine is rare 9 months of the year. I do have a floodlight in my bedroom that I've used as a sunlamp for a decade. All the studies I read about sunlights at the time made it clear it's the number of lumens and not really the color of the light that affects SAD. I have found 2100 lumens 4 feet from the face 5 minutes every morning is a good substitute for the sun.
Edit: spelling
I absolutely loved this video. You are always so collected and composed, I love all your videos. However, seeing you dip in that cold icy water was quite a change, loved your natural reactions. This video is gold. Thank you for sharing and doing all you do.
You know, instead of delaying caffeine, you can just eliminate caffeine. I still use it for races, but I don't use it as a daily habit.
Could you do a follow along pre run dynamic stretch routine please? You and Mary seem to have it nailed👍 Also, Mary has made so much progress, as a female runner around Mary’s age I’d love to see an in depth look at how Mary is nailing her nutrition, thanks a million for the fantastic videos. I started implementing Vlad’s mobility work and a swear my ankles and calves are loosening up already.
I know what you mean about food water exposure is great but I Ben I also sound like Lionel in the ice bath as well.❤
Please do a follow up in 30 or 60 days as to which habits stuck! And also can you do a video and test with red light therapy for recovery and skin care thanks
Been away from channel a while but looks like you are living somewhere new ? We're has the new adventures taken you
Love the video! I started many of these habits a while ago even before I knew how they were making me feel better :)
Andrew Huberman explains it so good, and with my studies in nursing I can make so much sense of all of this. Small clarification, the hormone you are talking about for the tiredness, which is eliminated more when you delay caffeine is called "adenosine". The caffeine actually blocks your receptors for this hormone and your body "thinks" there is not much remaining so it stops eliminating it. That explains the early afternoon crash, when your caffeine level gets lower, you start to feel the adenosine that was not eliminated... then energy level crash.
My problem with morning routines is that I get up at 4:30 just to get to work on time. I am up for an hour before my first coffee though, and I've drank a pint of water by then.
At least it's warm out when you get out of the ice bath. Around here you have to worry about your feet freezing to the ground this time of year lol. -12 C for my run today and that was after waiting for it to warm up!
A lot of pseudoscience here, unfortunately guys 😬
Please elaborate, Aisling? I’m all for learning. It’s based on research and science from a neuroscientist at Stanford so I’m not sure I’d see it as pseudoscience but happy to be proven wrong 😊
@@ThisMessyHappyexactly what I was thinking. These are recommended by the Dr Huberman. 💪
I love to save the ice bath for after my long runs.
Very weird but I wear socks in my ice bath. I always have to get out as my toes hurt
Glad to see runners watching more andrew huberman!
We’re all about the science so we love it 😊
Great video!! Mary steels the show with the ice bath. 😂😂😂😂
Hey guys, where in Australia are you?? Any chance of a catch up park run?
Excellent video! Good stuff all around.
Hard to get light exposure early enough during a Canadian winter, but I’ll try to delay my coffee and see how it goes. Hard pass on the ice bath 😂 thanks for the laughs! Off to run!
It was -12 C for my run this morning and I'm wondering if an ice bath is even necessary when you spend an hour outside in that nonsense lol.
I'm willing try all of these to see how it works for me. My biggest problem is getting up early. I have a bad, nearly lifetime, habit of staying up later and getting up in time to prepare for work. That means having my coffee and breakfast then off to work in my home office. I keep trying and failing with this important step. Maybe if I intend on getting in the other steps it will help me get out of bed earlier. Any suggestions other than the ones Ben and Mary have provided in several other videos and reels?
Change your bedtime and wake up times gradually. Start going to bed and getting up by 20 min. Get success with that then change again by 20min. Before you know it you will have shifted everything by an hour. Good luck
Where was this filmed?
I really felt that ice bath lol!
Awesome video 😊
Thanks Lucy 😊
Super fun video!
Where you in Australia in the beginning of this video?
I would guess Western Australia, blue sky and sand is a give away, and they had filmed previous stuff in Perth.
Caffeine blocks adenosine receptor. Melatonin is a happy hormone.
You sure you’re not thinking of seratonin here?!
@@ThisMessyHappy yes, you are right melatonin is to do with sleep. Caffeine blocks the adenosine receptor so can increase the amount of melatonin created by your body. Some conflicting studies but I agree that delaying caffeine is a good idea. Great videos
Who Dey?
what do you do when you dont have space or money for the cold immersion stuff? ice in a bucket?