I Tried Andrew Huberman's Daily Routine for 30 Days : Maximizing Productivity and Testosterone Level
Вставка
- Опубліковано 3 чер 2024
- Yes, It changed my life. For the last 30, I proved myself that I could become that one healthy, productive and successful guy by just following a specific routine, more especially Andrew Huberman's Daily Routine.
An overview of the video :
0:00 What did it bring to my life?
0:11 Who is Andrew Huberman
0:26 Who am I
0:57 Phase 1
1:19 Phase 2
1:36 Phase 3
1:46 The rules for the next 30 days
2:13 Conclusion of the 30 days
2:53 The two parts of the challenge
3:33 Wake up
3:46 Salted water
3:55 Meditation
4:14 First problem faced
4:41 Training
5:28 Second problem faced
6:02 Cold exposure
6:32 The benefits of cold exposure
6:52 Ultradian cycle and first work block
7:41 Lunch time
8:01 The benefits of a routine in every aspect of your life
9:35 NSDR session
10:06 Second work block
10:46 Failures
11:13 In depth conclusion
The gym rat channel : / jc12lift
Thank you for watching, I hope you liked this video as much as I enjoyed making it, and feel free to subscribe, it would help me a lot :)
🎥 My gear :
Camera : amzn.to/41ULhK0
Audio : amzn.to/41z9hCS
Tripod : amzn.to/3V3dOuX
Vlogging Tripod : amzn.to/41zVLPa
🎧 Best place to find music for your videos : share.epidemicsound.com/rvgxp4
📕 You want to read an entire library for the price of one book per month? Check out shortform and get 20% off through my link : shortform.com/sacha
(The links above are affiliate links, free for you, helpful for me :))
Who am I ?
Hey there, I’m Sacha, nice to meet you. I am a final year vet student who somehow has a passion for videography. I am on a quest to becoming a better person, and I love to share my journey, successes and failures on this channel, to hopefully motivate and inspire others to get more in their own life.
Follow me :
📱 Instagram : / sachabourlon
#andrewhuberman #dailyroutine #productivity
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](/img/tr.png)
Thank you for the review and feedback Sacha and I’m happy to hear the protocols were helpful for you. Keep up your amazing work! All the best, Andrew
All thanks to your expertise advice ❤❤
Man himself 😌❤️
Thank you so much Sir for your beautiful advices 💞😊
Hey! Sunlight in your eyes when you went out in early morning. God bless you. ❤️ 🙌
I also tried the protocols difficult to get sunlight in the morning especially when you live in UK 😅
"Natural sunlight in the first hour of waking up" Cries in Nordic Winter
Lmaooooo, fair point :/
A really bright light can achieve similar effects
I invested in a wakeup light, a daylight lamp, a heating pad and a timer.
Setting the heating pad in my bed to start warming up about 1 hour before I want to wake up (simulating the natural rise in body temp. Extra good when it's cold af), and having my bedroom gradually lighten with the wakeup light (hue lightbulb).
Then the moment I sit down to work/study i turn on the daylight lamp for 1-2 hours.
I have done this consistently same time every day this winter, and as a fellow nordic person, this has been one of the less horrible winters.
Exactly. Totally BS, right, from someone from California? 😅
😂
PHASE 1:
6-6.30 Wake up
- Meditation
- Salt, Minerals Intake with Water
- Natural Sunlight (within 1h of waking up)
- Gym
- Deliberate Cold Shower
- Delayed Caffeine Intake (Drink only 60-90min after waking)
- At least 90min work block
PHASE 2:
(leverage naturally high serotonin lvls & lower adrenaline)
- Lunch break
- 5-20mins to do smth u enjoy doing to reset brain
- Rest Throughout in an SDR Session
PHASE 3:
(reset our ability to overcome limbic friction w rest & slp)
- Try not to fall asleep w yoga.
- Deepwork Sessions (Try creativework)
- 6.45pm Cook dinner
(No food before noon, bcos of intermittent fasting)
(No distraction in mornings fr phone)
(No days off, regardless of how hard it gets)
(Coffee needs to be caffeinated)
Great notes :)
Legend 👏
Basically , no breakfast... can somebody confirm it...
@@shivakorn Well your lunch becomes your breakfast. But you are correct, if you follow this routine exactly you will not be eating in the morning.
@@nicolasvasquez8048 thank you brother
Why is it that you don't have more subscribers?? Honestly you're content is more polished than people that have been on youtube for years.
Ahaha man appreciate you! Thanks a lot, Im very grateful for such a kind, growing community!
he soon will have!
@@SachaBourlon I just saw you had under 2k! wtf for this production quality you should easily grow fast. Just subbed
@@TheSandiestHook I have to say I gave my best for this video aha, Thanks Nathan man, that means a lot to me!!!
@@SachaBourlon They aren't kidding around man, you did really really solid work here. Keep it up, don't lose steam. You're gonna make a living doing this.
Love the 6am routine, cold exposure, and sunlight. 💯% spot on.
But overall, this looks like a routine for someone that doesn’t have intense work responsibilities or kids 😂
The exact comment i was looking for 😂
Exactly man
work smarter not harder ;)
Lol, yeah no meditation happening with kids running about
As a single parent that works full-time, this is totally doable. Just have to let go of the excuses and start hunting for the solutions to get it done
I really like how you were willing to modify to meet your personal needs as they became apparent to you. A sign of an independent mind solving problems for yourself. Even if some of the decisions are wrong it doesn’t matter. This is how we learn. Thanks for sharing!
It’s always all about adapting things!!! Thanks for your kind comment, take care Kevin :)
I have no words for this 💯 I love how the pace of this video flows. Proper storytelling masterpiece! Motivated me to work on myself rigorously!!!
Man, from the king of tech cinematics thats a huge support ahaha!! No seriously appreciate those words bro! You gotta get back to creating NOW!
For me as a father the most important sentence comes right at the end! This is not everyones routine! Young kids especially teenagers with your age tend to glorify these messages of Dr. Huberman and everyone else and this is probably the reason why I`m fascinated how mature you are at such a young age and what kind of content you want to send out of your channel. You will learn a lot from here and have influence on more people out there than you might think. You are doing a great job!
Man that’s exactly my goal, I mean, I am extremely lucky to be at university and to have a lot of time to do all of those things and try things out for my life, but I mean not everyone can do so and I’m well aware of that, especially if you’re a father and also work on the side… (huge respect) Anyways, I think it’s just about trying a bit and going slowly but surely towards healthy routines, without overwhelming your life.. also, thanks a lot for your kind words, it truly means a lot to me :))
People should be full blown adults by the age of 14-16, the problem is that parents treat their kids like morons instead of adults without experience. Then they neglect them to the "education" system, which produces useless people in 12-20 years(yes even STEM) and makes them live in an artificial bubble environment until their 20s...
Send your kid to private courses and academies to study one engineering field, or one trade, or law or commerce starting the age of 11-12 and by the time it's 16-18 years old your kid will be a highly skilled and knowledgeable expert in one of those fields/subfields.
Also teach the kid all the daily, weekly and monthly responsiblities of adults.
@@badass6300 Cool opinion bro
@@theblackout27 You can call it an opinion, but how many people get a high paying job during high-school or right after high school, without connections? Wouldn't you like to be earning 2-5x the average salary at 22? Because I have many freinds, acquaintances and people I know of that this exactly what I said to do and they got an engineering job DURING high school or right after high school.
My best friend was paid 4x the average salary at 22. Why? He started going to software development courses and private academies at the age of 10. And he did have a life. How? Instead of being at school with me, pointlessly learning the height of Botev peek, or some dumb literature crap from the 18th and 19th century, he just skipped as much school as possible to go to said private courses and academies. A few more friends did so as well.
I have two friends that became a system administrator and network engineer a year before graduating high school, another two friends becamse software developers right out of high school, another friend became an automotive engineer one year after high school... How? The way I described.
What did 99% of people become after high-school you ask? University students. And now I know more people with STEM degrees without a STEM job, than people withOUT STEM degrees with a STEM job.
It‘s so great to see this conversation here unfold in the comments. As a father of a 4 year old son I was thinking: I wish I could live such a routine in every detail. I am fully with you: it‘s not for everyone… but what you can do is adapt a few of those good habits to improve your daily life. So thank you! Also kudos for the presentation… your video essay skills are impressive and I was really entertained.
You took great notes. I hope Huberman sees this! Ultradian, cold showers, caffeine cycles, intermittent fasting, fasted exercise, nsdr, sunlight, circadia, appreciation, reading, discipline..dude. well done man.
Appreciate that, I hope he will somehow ending up seeing it actually ahah ;)
J’ai jamais vu un montage pareil, la qualité du son, de l’image, des transitions. On a l’impression de voir un UA-camr qui a plusieurs millions d’abonnés à l’œuvre. Le story telling, les blagues… ça fait plaisir de voir de nouveaux créateurs inspirants comme toi sur UA-cam. Félicitations !! ❤️
Mille merci mec, ca fait vraiment chaud au coeur ce que tu as écris! Plus que motivant pour continuer encore plus loin :))
This was such a well-made video! Loved the pace, narration, and the fact that you spoke about the adjustments and the failures as well. Good luck on your study/productivity journey 🤍
Heyyy thank you so much, you’re adorable!
Take care ;))
You’ve inspired me. Gonna work on this routine. Thank you for presenting this the way you did! Not over-hyped, not discouraging, but at a human level that most can identify with.
You got this, good luck :)) and thank you for your kind words, straight to my heart ;)
@@SachaBourlon your genuine, individual replies to everyone truly are wonderful, bless you ☺️
you still doing it?
I don’t think I’ve ever fully finished an entire UA-cam video. This was just a great piece of content from a cool person. Bless you! Good things are coming for you bro!
Bro ahaha that means the world! Reading this gave me goosebumps ahah thank you so much!
how have you never watched an entire youtube video before this??
I was thinking the same thing, about never finishing a youtube video. This was very informative.
Man, this was great! Thanks for including the adjustments you made to fit your lifestyle. Helps to make it more real and achievable. 🙏
I really like making those videos as realistic as possible and I’m glad you noticed Carlin ;))
Thanks a lot !!
I would say as a young person your metabolism is still geared to built your physique up to its peek.
Huberman's concept with exercising on an empty stomach may be perfect for a person that is slightly older. Someone whose metabolisms main function is to preserve a peek condition or slow down aging.
You are definitely right, but still wanted to try fully the routine ahah… but I gotta get back to those peanut butter toasts and eggs now ahha
@@SachaBourlon but you didn't follow the routine. For instance the early epinephrine from the cold shower is a critical part of increasing lipolysis in the morning, which reduces the need for the extra carbs you're having, which would have improved your NSDR results, which would have made you more effective for your second deep work window. That being said it's a great video, and I also agree with the parent commenter that the routine should probably vary significantly between people.
That's not the point of it. Go check the vids.
@@sCiphre dont wanna disregard your comment here, but lipolysis is a completely different energy production process than glycolysis. lipolysis (burning of fat to get energy) usually sets in after 45 mins of excessive energy consumption and is almost the bodys last resort to produce energy (the last step after that would be using proteins, effectively your muscles). So for running and stuff, where you need 45+ mins of consistent energy, with no break, your addition is 100% right. Tho Sascha here is/was lifting weights and for that, glycolysis (and phosphate metabolism, aka using creatine) are the important supplies. However I am not sure if he knew this or did it by accident :)
Again tho, no offense. I just wanted to share knowledge ❤
exercising on an empty stomach in general is pretty stupid. not really any reason to do it
Dr. Huberman is fantastic! As a Holistic Health Professional for over 27 years, I can vouch for the integrity of his information.
It's awesome that you committed yourself to give his recommendations their due process with such discipline; and that you chronicled your experience for everyone. Thank you!
Forgive me if I missed or misunderstood some details in your video, but it seemed that you were doing resistance exercises without giving your body the carbs to burn to get the most out of your workout, conserve protein for repairing and building your muscles post-workout, and spare your muscles from being broken down for glucose for lack of glucose from carbs.
It also appeared you didn't have protein and carbs within 30-60 mins post-training, and that you weren't tracking your calories to make sure you're getting enough calories to maintain your Basal Metabolic Rate to support all your activities, including your body's regenerative and homeostatic functions, much less the *surplus* of calories necessary to build lean muscle.
Understand that the more lean muscle you have, the higher your metabolism will be. Many people are literally starving their bodies to reduce caloric intake to get or stay trim. This wastes muscle over time (what is commonly called "Age-Related Muscle Loss") which, along with triggering your body's starvation response to conserve calories, slows your metabolism, and creates a downward spiral of systemic degeneration (commonly called "Aging").
I also didn't see if your exercise routine gives your muscles 48-72 hours to repair, recover, and grow depending on the intensity of your exercises. If you're not doing that, this is equally important as getting the carbs pre-workout to spare your muscles from being broken down for energy (glycogen), and conserving protein to repair and build muscle.
Like so many in the world, I was indoctrinated to stay trim by burning more calories than I consume. But that's far from the whole picture, and everyone who's not getting that whole picture is suffering accelerated aging (systems-wide degeneration) as a result.
When I learned these and other scientific principles, I gained muscle density and dropped body fat %. That said, as a last piece of information, I recommend to most people who don't have a healthy body fat % to focus on building lean muscle. As they do, their metabolism increases. Since muscle is denser than fat, many people don't see their body weight decrease as fast as they like, but they see their body fat % dropping, which is the goal. There are more details to get into, but the short of it is that, once someone reaches the muscle density they want, then they can modify their diet to burn fat without losing muscle.
I haven't reviewed all of Dr. Huberman's videos, but I did review his Fat Loss video, and I see he has others for building muscle and supporting metabolism. I highly recommend reviewing those to round out your Personal Daily Huberman Protocol (PDHP) according to your goals. If you haven't been following these principles I discussed here, I hope you give them a fair shake and share your results. Good health to you!
2:24 you deserved a sub right there bud! One of few if not only creator who go straight to conclusion right away not caring for those watch hours and revealing juicy stuff at the end. For that reason only I believe your audience will watch your full content regardless of finding out what they want in first few minutes. I am amazed, keep it up! 🙌
Damn man, appreciate what you just said a lot! Highly motivating to keep working the way I do when I read this !! Take care :)
Sacha, I just wanted to take a moment to extend my sincerest congratulations on your recent 30-day challenge video that you posted on UA-cam. It was truly amazing and showed just how dedicated and hardworking you are. Your commitment to your channel is inspiring and it's clear that you put a lot of time and effort into creating content that is both entertaining and informative.
I want to remind you that you are doing a fantastic job and that all of your hard work is paying off. Your audience is growing and they are enjoying the content that you are putting out there. If you keep up this level of dedication and effort, there is no doubt in my mind that you will find the success that you are looking for.
So, keep doing what you're doing and don't let any obstacles get in your way. I have no doubt that you will continue to impress and inspire others with your work. Keep up the great work!
Man I was speechless reading this, how could I even think about stopping when I read comments from my dear community like this one! You made my day, no, my year, ahaha!! Appreciate you a lot man take care !
Appreciate you getting right to the point and not dragging the video. Great video. Just started skipping breakfast and it’s been a game changer for getting work done.
Let’s gooo Diana! Congrats ! And thank you for your support ;)
Love how realistic this is I think it’s great that your personalising you’re routine and do what works for you 👏
always give honest and realistic approach to "productivity" or whatever we wanna call this ahah
Loved the video! You remind me so much of myself! Currently a student at Texas A&M university class of 2024 and I LOVE Dr. h
Huberman! I’ve been trying so many of his tips for a while now and have found similar success and oddly almost exactly the same failures! Awesome vid!!!
Thank you so much Agustin, glad to connect with like minded people like you!!! Take care :)
Great video man, I am in the production of changing my life and creating my own schedule and I have been waking up at 6 am recently which has improved my mental health so much. I am definitely going to look into trying to implement some of these in my life but I also don't want to follow anyone's workout because I need to create my own so I will have the will power to stick to it. I just recently cut video games out of my life completely which has been a huge help, I have had more time to get school work done or just research more stuff or even start on my business I have always wanted to start. Thank you for the video mam, very good content and set up nicely. You for sure got a sub from me and I am excited to watch your channel grow!
seems like you are rocking self improvement man, so just keep going, and never loose faith in your goals, always trust the process!!! Thanks a lot for your support, take care
This is a fantastic video. Well done, well scripted, good shots, good tone of voice, not too long, not too short. Great material man, thanks for the in depth info.
You’re fantastic man, thank you so much for the kind words ahaha, appreciate that a lot !!!
Really happy to see, you finally found the right title for your video to go viral! I really enjoy your content, please keep going! I do love to see more from you!!!
Damn man yes I’m happy too ahah. Will surely keep working hard for my channel, so, see you soon :) thank you for the support
Fantastic work brother!! I’m sure your channel is going to blow up soon if you keep cranking out this level of content 👌
I completely agree with you, lifting is super hard to do early in the day, especially fasted. Also we tend to be stronger later in the day. I’d personally do as Andrew suggests and get some sunlight first thing whilst walking. Then do some yoga or callisthenics. Break your fast around noon and then hit the weights a couple of hours later give or take if your schedule allows.
Oh okay that’s also interesting, I will probably try it out! Also, man thank you so much for the kind words on my channel, really appreciate it ahaha !
I am also doing Andrew Huberman’s morning routine. Not all day routine but still it is making me the person that I always wanted to be as you said. It helped me a lot with my sleeping and my energy throughout the day. Sometimes I can’t do the routine but I just stick to whatever I can in those days. I have never done anything like this in my life ever and now I have a routine that makes me the person I wanna be. I have tried some other routines but this is the first time that I am sticking a routine this much. I am so happy and I hope I can continue with this routine or some other developed versions of it.
I am also so excited to see your video, knowing other people also tries this routine makes me feel good for some reason.
Great video, keep up the good work ✨😊
lovely to see how everyone is trying to improve here, good luck with keeping up with the routine I’m sure you’ll do a fantastic job at it. And thank you so much for the support :))
@@SachaBourlon thank you 😊 have wonderful day!
What a wonderful thing you have done for yourself and everyone else!!! Thank you! I have been trying to implement Andrew Huberman’s schedule for a while now but due to extenuating family circumstances have only been able to do 1-4 items in the list each day so far. Your discipline is very admirable and you should be very proud of yourself! I hope at some point in the near future I will have the opportunity to try to implement the schedule also for 30 days at least. Not easy but obviously worth it. All the respect and appreciation🙏🏻
Damn, thank you so much for your words, means the world! Argh, it’s really hard sometimes I understand that you have obligations that make you not always able to have such a routine… but huge respect for that, you’re doing amazing! Keep including those 1-4 items everyday and I’m sure you’ll be able to add more overtime :)
Just went on your bio to find out you’re a vet student..I’ve been a vet for almost 14 years and I do feel you! I was wondering what you studied through the video as that looked a lot like me back then and I don’t remember many friends needing ti study that much..when I read vet student and I went “ oh I see!”.. keep the hard work mate, I appreciate you and I wish all these resources on how to be more productive and care for your physical and mental health were out there at the time I was a student like it is now!
ahaha yes I am, I am graduating in one month so almost can call myself a vet eheh, take care Gianluca :)
How do you only have 1.8k subs bro? You deserve way more with your incredible content! This was awesome!
Appreciate that Rory!!! Well, i don’t know… everyone gotta start somewhere I guess aha? Hopefully I’ll grow this year and turn that 1.8k into 18k ahaha :)
@@SachaBourlon you will for sure my man, your content is superb, just keep working hardd
2.41k now! 1 day later. It's working out ;)
I've been developing my own version of Hubermans routine. I have a physical job and I have to be at work by either 6am, 7am, or 9am (rotating daily), I get off at 3pm, 4pm, or 5pm.
Cold showers have been the greatest help. I don't really have any control over if I see sunlight or not (sometimes I do sometimes I don't), I don't have any control over when I can eat but I try to bend things and eat as close to Noon as possible.
From the moment I clock in to the moment I clock out I am slammed, to the point I'm usually sweating throughout most of the day. Its difficult to fit anything in really.
Right now I think I just need to start working out after I get done with work to keep my energy levels up - but I have yet to properly implement a proper workout routine. I've just been raw dogging it with willpower - which is highly unreliable.
I'm still doing drugs and drinking too, so that isn't helping - but I'm getting better and better about it. I'm almost up to going a full week sober without having severe mental breakdowns lol
Cut the alcohol completely and you’ll see fast results, then aim to go as long as you can without your drug of choice, prioritize your sleep and if you can’t pin down a specific routine just make sure you’re getting in more than 15k steps in daily, in terms of fat loss every exercise is the same, cold shower help you activate that stubborn brown fat which is great keep it up
Kudos for your progress man - but you know this, the only amount of alcohol and drugs is 0 - I'm not sure of the intricacies of your mental breakdown, but I have one particular friend like you, a fantastic extremely smart, capable and creative dad, but also can't go without drugs to then have a mental breakdown - these are the greatest of people who in my opinion need God more than anything, a knowing that a being beyond all is working for good, and that he wants our trust.
I've known plenty of people try to break away from substances through willpower alone, and are still battling, substituting one substance for another, sure things are heading in the right direction, but the only acceptable dependence on a drug is 0 and they aren't there; and I know amazing men who have struggled with drugs and alcohol (and psychiatric drugs) who eventually, after striving through their own power for so long to make themselves right, turned to God and Jesus and their desire for those things was taken away from them, and they were made clean.
TheGiverOfNoFucks is a name that says to me you need God more than anything, your striving is admirable, but more admirable is turning to he who has power to do anything, but gives us free-will, and if we use our free-will to turn to him and trust him, he will work magic, I am certain of that.
God bless you man; trust God, he will give you life as it's meant to be.
@@citymonkcrypto thank you for the input. I understand, and 0 reliance on drugs/alcohol is my goal. one of the guys I work with goes to church and I was thinking about joining him, your comment nudged me closer to that idea, so thank you.
as for my name on here, I forgot I had done the whole "giveofnofucks" thing. I made that at least 12 years ago and I've changed a lot of my philosophical intent since then.
I've tried to get sober through so many different means that I don't want to get my hopes up, that turning to God would help. but it might be worth a shot.
@@lnAmberClad your reply is really encouraging and I really apprecaite it - thank you for that. God is definitely calling you then (he's calling all of us) and he works magic in the heart that nothing else can - there are endless methodologies and approaches to solving our vices and shortcomings, but all are imperfect, only God is perfect, and he can do anything.
God bless you, so happy to hear you have a good Christian friend around you, good Christians around me have brought me to God and it's a real gift.
The fact you're open to my comment is a huge step, most people would probably be averse and abrasive and reject a comment like the above; you appear as a lover of the truth and seeker of the truth is, keep going and keep discerning the Truth.
All in encouragement and love, wishing you the very best, which God grants freely to those who turn to him.
@@regerbryan Not true for everyone my man. Everyone is different and responds differently to things.
Great video man! Worth the wait, amazing video. Loved it!
Thanks Matias!!
I've been watching his podcasts everyday, literally life changing
100% agree!
Love this! Im on my new routine of work life balance but today I'm exhausted. Found your channel and I look forward to watching your videos! :)
resting is also a big part of the process :) thank you so much for the kind words, take care :)
I wake at 4:30am
meditation and prayer 15 mins
creative expression 2 hrs
7 hours work block
gym 1 hour
yoga 30 mins
cold shower
study 30mins
Dinner
sleep 8 hours
rinse and repeat
damn waking up at 4:30 would get me drained I think, congrats for this amazing routine of yours !!!
Hey Sacha, I am Kendrick from Hong Kong. I'm so glad you made this video so I can have a chance to watch it. I learned this because of you. It's really helpful and changed my life. Today is my second week of this routine. Just wanna come back here and say thank you.
hey man that's wonderful, just keep going, I'm sure you'll have plenty of good benefits for your life and health! thank you so much for the support and kind words, take care :)
Good for you man, you will no doubt encourage several people to try this and hopefully stick to a more healthier lifestyle. Well done.
Then my life is fulfilled.. kind of ahaha, thanks a lot man :)
Well done for sticking to the challenge. However, it's important to consider the physical and mental effects of this routine in relation to age - with Huberman being much older (so his metabolic baseline won't be the same yours). It's also worth having as much variation in your diet as possible for a more diverse gut microbiome, which has a huge impact on overall health and productivity.
You are definetly right, thanks a lot for the insight and advice, take care :)
My routine
3.30am - wake up, clean my bed and desk
4am - 5am. Reading the word of God and deep prayer
5.15am to 6am. Intense workout
6.15am - 6.20am . Cold shower.
Then the day starts for me
7pm supper, then body stretching, hot shower
.. I consistently sleep at 9pm
You've hit the YT algorithm jackpot! Thank you for Being consistent and making a quality video!
Damn, best youtube channel’s name there, ahaha, spreading thanksfullness, appreciate that a lot, take care :)
Sacha congratulations on blowing up this video, the quality is great and it's the first one I've seen from you hitting my recommended page. Excited to see more!
Agh, congratulations to people like you who were more than helpful to blow up this vid by commenting ahah :) Thanks a lot for the support, new video coming on thursday :)
Great job man! Very impressive discipline! Never copy other people to the T, even if it's Andrew Huberman or Jordan Peterson. Take the good elements and incorporate them in a way that works for you based on who you are. "Your biggest lesson in life is to be yourself." - Bruce Lee
Yes I fully agree with you, and the best example of this, is how I’ve been a 100% myself in this video, and how it kind of blew up If I may, take care wise man :))
Great video. Thanks for sharing both your successes and failures with the challenge. Keep up the good work. 💪 Side note: Huberman has also mentioned that it is best to wait 4 hours after a strength training workout to do cold therapy. Just something to think about/research. 🧠
Thanks for your insight, and yes I know now, people told me ahah, my bad, i just jumped into the challenge and didn’t search through enough before starting… ;/
Sacha, you are a wonderful young man. You will be successful at anything you do because of your curiosity, dedication and attitude. Even when you fail, I know you will still win because you are smart enough to learn from your failures too. I can’t wait to see what you make of yourself in the years to come. My best to you 😊
damn thank you so much, those words mean the world ahah! Take care, and best for your life :)
Amazing video and breakdown! I know it’ll be hard but this has definitely inspired me to try this out for the next month.
Man just start and I’m sure you’ll suprise yourself with how « easier » it could get! You got this!!
I am currently working to get this level of freedom to follow this routine. I have adapted it to my current situation.
7:30AM: wake up, drink water, stand in sun for around 10-15 mins. Breakfast.
8:30AM: leave for work (lunch during work)
6:30PM: return from work and immediately go to gym
8:15/8:30PM: return from gym, bath, relax and set up room a bit.
I live with my parents so I can't control meal timings.
10:30PM: dinner
11:30: Brushing (braces) and applying minoxidil and waiting for it to dry up.
12:30/1:00AM: sleep
Sounds like a pretty strong routine here!
Congrats dude! I Definitely got a lot to learn from your discipline ahah, take care ;)
Cudos to your discipline. I think though, that you are getting not enough sleep. And eating this late also could affect your sleep quality.
Maybe consider easing up a little.
don't shower after a workout, it'll slow your gains. coming from huberman himself
@@usmanyousaf4327 surely youre taking the piss
@@usmanyousaf4327definitely a myth
Llevé está rutina por un año sin saber que era. Solo lo hice (instintivamente) porque me parecía mejorar mi estilo de vida, durante la pandemia perdí la rutina. Ahora estoy intentando recuperarla. Gracias por motivar me de nuevo 😁 Saludos desde Brazil 🇧🇷
Vas campeón! Me alegro saber que el video te ha dado algo de motivación!!
Gracias por el apoyo ;)
600k? Man your time has come! I'm so happy for you. Thanks again for awesome content as always
Heyyyy, I think you’re one of the oldest subs man aha! Thanks you so much ;)
Great work Sacha! I am start doing it today
Thank you for sharing this!
Great video! Props for #1 doing this for 30 days and #2 for documenting it so well.
Appreciate that Paul thank you man!!
Great video. As you say, everyone is different, this routine is very difficult, especially as a working professional with a family. I also drink coffee quite early before the gym as it's my preworkout. My gym routine dictates that I should eat more often than not. I've cut down on sugar massively over the last few weeks. I would like to begin meditation, I keep putting it off, same with cold showers, I need to get over the cold factor.
Any routine that maximises the hours you in the day is vital. As you can't get time back, you need to use them widely. I think I need to devolpe a routine that works for me. I may start with salt water as well.
well said Ben, thanks for the comment man :)
Brilliant. Love it. It’s makes it so much easier to follow watching somebody else do it. Thank you.
Appreciate that Kamalpreet! Take care ;)
Super cool video! Probably one of the best breakdowns and true experiences with a morning routine like this.
Damn, that is more than appreciated Nadia, thank you so much!! Best compliment hahah
I like that you made this video. I found Andrew Hunerman’s videos not long ago. I have naturally been shifting towards this routine anyway. I wake up early and bike to work. I found I can wait until late morning to eat. I didn’t know about the cold showers before but in the past I found the cold water feels great after a hot shower.
The meditation, cold showers, discipline are things I need to add, and also not using the phone and keeping the same schedule every day.
It’s very helpful that you made this video. It helps to inspire me.
My brother’s wife who is a personal trainer told me that it is better to cook potatoes or pasta or rice the day before and cool them and then reheat them. It changes the carbohydrates to have more “resistant starch”.
P.S. I’m 48 and have never been able to grow a beard 😉😂😂
congrats man, I always admire people with such discipline and nice routine!! I’m glad I can inspire in some way, and also, thank you a lot for the insights on carbs, will surely have a look :)) take care man
Best not to eat them at all. You can get all nutrients you need from meat, seafoods and leafy greens vegetables. Carbs are fillers and large amount can mess up your insulin resistance.
@@dvdgalutube nonsense, unprocessed carbohydrates are very healthy
Hey Sasha, I just wanted to let you know, you could swap the intermittent fasting for the evening, allowing you to eat some protein in the morning. It's how we did it in the Army, after 5pm (dinner) we did not eat anything until after our morning PT session ended ~6:30 am. This would meet Dr. Huberman's recommendation of fasting duration. We were unable to eat until after PT, so I understand how it feels to workout with what feels like no energy, but if you are consistent with it, your body does adapt. I can also confirm, that not only do you lose incredible amounts of fat doing it this way, you're also building muscle, it just doesn't "look" like it. It makes you look "lean" not necessarily "buff." Only thing I don't agree with is cold showers, but that's just me. The hot shower at the end of the day, was the only bit of comfort/relaxation/peace I got through basic training, so I'm not going to punish myself even further lol.
Stumbled on this channel today and glad I did! Got a subscription from me, can’t wait to see this channel grow as you motivate and inspire more people. Keep it up brutha👍
Mark thank you so much man, gonna work as much as I can for pulling out great vids, means a lot what you said, take care !!!
Wow! What a video bro 👏 Worth the wait and the hype for sure! You can definitely be proud of what you've created here.
Effo man, the goat itself has spoken! Thanks so much for the support, I gave my life on that one ahaha!!
Great video! And by the way, if you do intermittent fasting and you do strong workouts early morning and are just starting out with that exercise routine, it is I think not more than normal that after dinner and doing some relaxation exercises your body will want to sleep. When I did my multi-day cycling and mountain biking trips across the mountains I would sleep in the late afternoon before dinner every single day, which is not that strange as it is an activity level I would normally not reach. That is just a matter of time until your body is used to the workouts and eating pattern and it also explains why you crave eating carbohydrates in the morning, which I guess is not that wrong to do especially if you are also doing a lot of mental activity during the day. As I am a lot older I notice that I do not have any cravings in the morning after a while. At first, I compensated with some Bulletproof oil in my tea (I don't drink coffee), but later on, I noticed I do not need it for energy. At first, though it reduced a lot of cravings for carbohydrates. It also reduced my addiction to chocolate which might be a reason to restart, although I do like this addiction and I still lose weight. I have been suffering from chronic fatigue and muscle cramps and spasms. Daily exercise and stretching do help, although the process has cycles. I can have really good months and increase fitness and agility, but it can all be seemingly gone in a few days and then it takes me about 10 days to get back. As with all stuff, what works for one person, will not work for another. Although we all have bodies that were designed with similar systems. Andrew makes his research and the findings of neuroscience available and comprehensible for a larger audience. Just experiment and find out what works for you.
Damn Edwin, thanks a lot for taking the time to share all those great insights! You’re right tho, it’s all about adapting to our own life! Take care man :)
Great video man. You definitely put a ton of editing work and planning into this.
Your channel will grow a lot for sure 🙏
Lukas man Thanks a lot for your comment, I do put a lot of effort into this video but it seems like people enjoyed it a lot, so, definitely worth it ;)
Thanks a lot for your words, means a lot ;)
Great video Sacha!, keep up the amazing work, your commitment to your craft defiantly shows, and is extremely impactful.
damn thank you so much for your kindness and motivation!!! Strongest community here !!! :)
Subscribed, thank you for the experiment and for showing every step along the way, I pray for your channel's success.
Appreciate that a lot !!! Thank you for watching
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” - John C. Maxwell
Loved the quality of this video ❤️keep it up man 💪🏻
Well said !! Thank you for the quote, and for your support man :)
it's great to see that young generation is challenging themself with earning how to stay productive / focus / discipline - I would probably add to your video (if you don't mind) read these 2 books : 'Atomic Habits' by James Clear and 'Grit' by Angela Duckworth - life changing.
I already read atomic habits ahah, what a classic for self improvement :)) I never heard of the second one tho, will definitely have a look at it :)) thanks
Such a cool editing and storytelling! I had little problems to fully understand your voice but the video, cuts and the story is so good!! Keep the good work!!!
argh my bad, still gotta improve my English ahah, but appreciate your words man !!
Very well put together video, the editing especially was great!
thank you sooooo much for that aha !!!
Your first 10 days of energy and later tiredness are probably a result of adaptation to a polyphasic sleeping scedule. That being said. Well done👍
Oh good to know!!
Thanks Kris ;))
Nice video bro. Here's a useful tip: Taking cold showers after working out reduces hypertrophy a bit, so if you want to put on some muscle, try taking the cold exposure before the workout, or 6 to 8 hours after. Take care! (edited for accuracy)
Man my bad… I went too quickly into the routine and didn’t take enough time to find this info.. but appreciate the kind comment for real man, I’ll definitely change that in my life, take care as well!!
Cold immersion reduces hypertrophy, like ice baths; but cold showers don't have that much of an effect! :)
Where did you get this info? Every site says it’s a must. Can you show your citations?
@@adhemarwieme2050 That's true! I also saw some other studies a while back that showed a slight dip with showers as well, hence why i choose not to do cold exposure after working out if my goal is hypertrophy, just to be 'safe'.. haha
Not true
Very qualitative video! Good job! I love the editing and professional touch to it. You are going to be big soon my friend!
Wicci thank you so much for that, well, I hope I will :) hard work pays sometimes, we will see aha :)
Yo this was a great video, super cool to see you commit to the routine and that it had such a large effect on you.
Thank you so much Noah, I’m glad you liked it. It indeed had a lot of beneficial effects on me and my self confidence yes!!!
This is awesome man! congratulations on the 30 Days, epic job. And inspiring!
Couple things that I've found on doing routines like this over the years - and adapting to recent learning. I intermittent fasted for the fist time about 6-7 years ago, I was in great shape (about 85kg and 15% body fat - I'm 6'2") and training a lot and wanted to loose some extra body fat, decided to try fasting. I would do heavy weight training early and fast until mid day - I agree. Super hard. I had a DEXA scan before and after trying this for 2 months. I lost about 5kg. But it was equal parts muscle and fat. So it was pointless. My body fat percentage was the same, and I had less muscle. Now I try to train later in the day, after mid day breakfast or even after lunch at around 3pm. I feel way stronger after refuelling. and make sure I get adequate protein post workout. Finding it much better.
Another thing with cold exposure - Huberman has talked about this. I used to do an Ice bath after training. which research was shown it actually reduces hypertrophy - not great for muscle gain. I've switched my routine to wake up with an ice bath, and warm up naturally doing a light mobility stretch before starting my day. feel amazing and really kick starts your day. Leaving the weight training till later in the day is great too, but if I do train early I make sure I refuel with protein even though I miss the fasting that day. Finding these changes have helped me be able to continue doing these things!
Hope that helps, All the best :)
Yesss love this insight man!
You are right for the cold exposure, now I hop in the shower right when I wake up, unfortunately I’m not training lately because of an internship but will get back to it !!
Also, I also quit fasting, just didn’t fit my life and I need to gain some weight ahah!
Thanks for that comment man, take care ;)
Really good video. As much as I'd like to adopt this in my life, the large majority of the working class simply doesn't have time for this lifestyle. I'm out the door for work at 6am and back home 7pm. There is no way I could gym at 9am or go home amd cook for lunch, that's not my world, unfortunately
Yes i understand, and luckily I still am a student, but I’m sure you can incorporate stuff into your days without overcrowding your schedule (20 minutes meditation, reading, cold showers, etc…) anyways, good luck with your work man, take care
I used to do that. I moved so I would be closer to work. Having 11 hours plus of my day be eaten up by work and driving is no way to live.
Congratulations! You did it!!!! Amazing discipline and dedication, especially during finals! Thank you for sharing and the inspiration.
Let’sssgoo, everyone can do it, just takes a bit of discipline and dedication as you said :) thanks a lot Karolina !!
"I finally managed to become the person I wanted to become for awhile." Dang, I had to pause here because that's such a beautiful feeling and I'm so happy for you. I just learned of his work and am interested in incorporating some of these strategies in my own life. Thanks for the inspiration!
you should definitely try some of those habits Marah, they really do have an impact in your life !!! Thank you so much for your kind comment, really means a lot :) take care
Love Huberman content and kudos to you: you have been brave and consistent! Good for you.
One thing I guess you got confused about… cold showers don’t have to be your whole shower! Just take a normal (warm) shower and in the middle of it switch to cold water for a couple of minutes, and then you can go back to warm water! Don’t have to torture yourself like that 😂
Intermittent fasting is not mandatory either. Huberman said it works for him, but it may not work for you. So if you feel like eating in the morning, just eat after your workout.
If you modify everything according to your liking, you might as well call them Ela Laffe daily routine and not Huberman.Besides, he is not a regular Joe, he is a neuroscientist keep that in mind as well.
Appreciate that Ele ahah, means a lot. Yeah I know sometimes I’m a bit harsh on myself and there, I didn’t want to allow myself to take warm and then cold showers but.. that’s just how I work with my discipline ahah may be it’s wrong idk…. Also yes, wasn’t a fan of the intermitent fasting, so right now for example, I did not keep it in my routine aha. Thanks for your comment, take care :)
@@SachaBourlon No, it's not wrong at all! It's your own way of doing things :) I am Italian, a bit too direct sometimes! Don't take it personally. Love your content and style, so... keep going and make good content! You too, take care
It would be interesting to see how this routine incorporates some out of plan stuff. Like, meeting a deadline on the work, going out with your friends (that makes you go to sleep later and with a possible hangover), going out with your gf in the morning to have some breakfast etc. Or maybe you have some hobby that might need your attention in arbitrary periods of time.
What are the structural elements of the routine that must be kept to make myself more disciplined, but does not make me dependent on the routine or develop OCR if I wake up at 8am instead of 6?
I would say mainly : cold exposure, Meditation, reading, diet and some creative work. I’m pretty sure you can “easily” add those habits to your life without disturbing or overwhelming your schedule ;)
Thanks, will try:)
Great insights. Thank you for sharing. I’m always torn between working out early in the morning and starting my day right away with a deep work session because essentially my most productive mental hours are between 5 and 10 am in the morning.
When I work out in the morning, I find it hard to get into a deep work mode past 9 AM when I haven’t had a deep work phase before that.
I’m thinking about prioritizing my deep work sessions between 5 and 10 am and then hitting the gym and essentially eat right after the gym, which will be lunchtime and then have another work session when I’m back from the gym and had a shower at 1 pm.
It sounds ideal for my body and mental state. But it kind of sucks for client calls because they will be quite late in the day.
Routine - Habits - characteristics - personality.
Keep going on because many things are easy to follow, but maintaining consistency is hard.
We're with you.
appreciate that Sujal, very wise
Bro the same routine I've trying for 2 months and i can say my grades gone up..but i need to know how much hour you sleep at night and what time u go to bed... and yes for workout i can share you an alien drink made of coconut water pinch of pink salt Himalayan one and 20 drops of chlorophyll which will pump ur muscles and don't have calories also
I was quite tired every day so I would basically go to bed at around 9pm and fall asleep within an hour or an hour 30 so at around 10-10:30pm :)
Wake up for Fajr, work until Zuhr. Eat throughout though. All these self-improvement videos are basically taking bits from Islam, SubhanAllah. May Allah SWT bless us all. Ameen.
Thank you for being so transparent! This is the first video of yours ive come across and i subscribed right away - keep it up! :)
Heyy thank you so much!! Appreciate the support, take care ;))
Man, great job! I love the content and the work you've put into it. Keep it up!
Thank you so much bro, I tried stepping up my skills a lot for that vid ahah, seems that you guys enjoyed it :)
yeah the average person can't commit to this, i have to be at work at 630 , how am i going to do this? lmao
That’s true, it gets harder, but I’m sure you can still take some parts of the routine and apply them to your life without overwhelming your schedule ;)
I need someone with 3 kids under 4 and a 50 hour per week job to start a self improvement channel. These kids with nothing to do all day except “be productive” isn’t cutting it anymore.
I have two kids, work 50 hours a week, and exercise 5 days a week. Box and wrestling 2 times a week and this routine is easy for me. Try not watching tv or scrolling social media and find the time instead of finding the excuses.
@@Romo69 are you going to start a self-improvement channel or just pay yourself on the back in the comments.
Skill Issue
@@jakemaddox3657did you ever try their advice, or take on habits from others and try to develop yourself considering your circumstances or did you do the same thing for 5 months feeling sorry for yourself
Should’ve worn a condom
Giving the conclusion at the beginning of the video? That’s how you get a new subscriber sir🤘🏼
Man, this channel will take off way sooner than later. Best of luck, bro! Solid content.
Bro thank you so much, I hope it does ahaha, will work for it :))
Great work on this one! It led me to discovering your channel and ultimately subscribing. I look forward to seeing everything you put out, keep it up!
Thank you so much Dawson !! New vid today ;))
great job, I really liked that you put the conclusion earlier in the video
Ahah I’m glad you did Gabriel ;)
First time watching. I adore you
Great vid!! And way to go with your hard work and commitment!!!
Always Sir!! Ahah no, thank you so much man, appreciate that :)
Awesome video man. Love trying out new things and building a healthy routine. Interesting to see your experiences and hear your opinion about it. Implementing it completely would be difficult but you can take pieces of the routine that fit into your schedule and create your personal routine as you said. Keep up the good work!
Yess, you’re right !! Thanks a lot for the support man :)
Really great video !!! just loved that in detail description and such an inspiration to try out that same .
for sure im trying this routine out from tomorrow . will keep updating u !! :)
Yessssir!! Good luck!
Thanks for the kind words ;)
Great video as always! Keep it 👍🏼
Thanks a lot Ahmed !!
Great video! Love Huberman, great to see you approach this in your own way!
Thanks a lot Shannon :)
Andrew huberman 👏....just listening and will implement for sure. Your content gave me an inspiration.Keep it up
Awesome, I’m glad to see that man, good luck :)
I love the quality of your content. Its rich. Keep grinding !
You deserve at least a 100k subs.
Appreciate those words a lot man!! Hopefully hard work will pay off ;)
Awesome summary and review! Thanks for sharing your successes and fails! You’re awesome!
Thank you Cameron, I appreciate this so much !!, take care :)
Hey! Sunlight in your eyes when you went out in the early morning. Keep going on. 👍🏼 Keep improving. ✨️💪🏼
Underrated fr, you earned a subscriber brother 💪🏻💪🏻
Keep making the good content.
Thank you so much bro, the support you guys are showing me is blowing my mind ! Take care ;)
Appreciate it! Will follow it from today morning.
Such a quality video from the visuals to the content. (and your accent!)👏🏽👏🏽
ahhhh there we go, best comment so far, talking about my frenchie accent! Ahahah just kidding, thank you so much for that Jenny, really appreciate :)
Thanks for the video Sacha and well done on carrying through the 30 days experiment
thanks a lot Juan :)