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1- Wake Up Early (6:30AM) 2- Get sunlight as soon as possible for around 10 minutes. 3- Drink water with salt and wait for 90-120 minutes before having caffeine. 4- Do Focused work for these 90-120 minutes and then take caffeine. 5- Do Workout. 6- Take your breakfast after that.
Just skipping breakfast which makes you double up on water intake is such a big difference, even a light breakfast for me will slow me down mentally and physically
It was during this dark period that I decided to take walks with my mom, at least twice a day. Surprisingly, these walks, especially the ones in the morning, played a pivotal role in saving my life. As I strolled under the warm sunlight, I found myself observing and appreciating my surroundings. The melodious chirping of birds and the calming environment gradually soothed my anxious mind.
Your comment sure looks like an edited version of another from @erenyalcn31 posted 11 months ago: "...At that point I started taking walks with my mom, at least 2 times a day. Especially the walks in the morning saved my life. Walking around under sunlight, watching my surroundings, hearing birds chirping, it just calmed me down. This was fascinating to me because I despised taking walks, it just felt incredibly boring to me. I advise everyone to walk, especially people who suffer from anxiety."
00:00:01 Detailed Morning Routine 00:00:18 Importance of Morning Bathroom Routine 00:00:36 Seeking Sunlight Upon Waking 00:02:01 Sunlight's Impact in the First Hours 00:02:14 Hydration and Yerba Mate Preference 00:02:22 Morning Electrolytes Choice 00:03:27 Cognitive and Physically Hard Tasks 00:04:59 Physical Workout and Consistency 00:07:18 Post-Workout Meal and Lunch Routine 00:07:52 Work and Midday Nap 00:09:01 Work Focus and Evening Transition
I first heard Andrew mention sunlight early in the morning a few months ago and since then I tell you its a game changer. Everyone needs to be getting outside as early as you can you will feel 10x 🙏
I have an insulated coffee cup that holds about two cups of coffee. When I roll out of bed I sit on an open porch (roof, 3 sides open) and just look out at nature for 30 minutes. An old ipod comes along. Everyday, rain, blizzard, 10 below - just wear more layers. Addictive.
00:00 🌞 Rotina Matinal e Importância da Luz Solar 03:01 ☕ Hidratação e Rotina Matinal 03:30 🧠 Atividades Cognitivas e Físicas de Manhã 05:07 💪 Rotina de Exercícios Consistente 07:14 🍽️ Refeições e Produtividade 08:52 📚 Foco no Trabalho à Tarde
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
I'd like to add that while taking in sunlight first thing upon rising is a brilliant practice, taking a few minutes to properly breath in some fresh air at the same time can do wonders for your energy levels as well. Enjoyed the talk gents, thank you.
Definitely, I take my dog out for a 10 min morning walk after 16 of water, usually with sea salt. On my walk I say thank you for everything that's goin right for me -speak gratitude for fresh air/oxygen and I breath in deep. I've got it down to exactly 10 mins now it supercharges my mood
I used to stay up really late watching movies or playing video games, because I felt that otherwise I'd be missing out on free time in the evenings following work (I come home around 5 PM). For the past two months, I've gone to bed early (8-9PM) and rose at 4 AM, effectively moving my "free time" to the morning hours instead. I have to say, it's made a tremendous impact on my overall mood and well-being; my sleep has improved by an order of magnitude (I wake up ahead of the alarm most mornings, feeling refreshed and able to rise immediately), I have the energy and motivation to get things done around the home (instead of being semi-asleep on the couch) and I can get my daily workout done, which gives me even more energy for when my workday starts at 7AM!
Awesome. So proud of you. I too am adjusting to a new early am routine and what a difference. Throw cold showers in there and I feel like one punch man 👊
@@julianneubauer8429 Most couples will plan a marriage ceremony in great detail; yet, refuse to plan their health, marriage, family, finances, employment, et cetera, then feel stuck and overwhelmed.
See, I'd love to hear a recommendation from a guy like this of a schedule for someone who works 9-5 with a 30 min commute. I don't have time to sit in the sun for 20 min, workout, eat a solid breakfast, get ready and get to work on time. I want to hear what would be best (in his opinion) for an office worker
It would be best to listen to his podcasts which address the very concerns you bring up. Some of the topics that would definitely help you are his discussions on the dopamine system, goals, nutrition and so on. Also, I work 12 hour shifts and manage to cook all my meals, workout for an hour, meditate, and stand out in the sun. It is quite possible and you just have to learn how to fully utilize your time. Give those podcasts a watch.
Walking is incredibly underrated. I saw the importance of walking on my worst times. After around 10 days from the time I had an MDMA adventure, I had anxiety so incredibly bad, it was like a brain disease. I felt like I was going crazy and I was in danger 24/7. Everytime I closed my eyes for sleep, I was sweating so much that I changed 6-7 tshirts at night. My amygdala was in overdrive mode, destroying my life. At that point I started taking walks with my mom, at least 2 times a day. Especially the walks in the morning saved my life. Walking around under sunlight, watching my surroundings, hearing birds chirping, it just calmed me down. This was fascinating to me because I despised taking walks, it just felt incredibly boring to me. I advise everyone to walk, especially people who suffer from anxiety.
Great that you discovered the simple power of walking. And also the power of community and emotional support of your mother to walk with you should not be overlooked either. Being anxious or depressed can lead to isolation and you overcame that as well. Well done!
🎯 Key Takeaways for quick navigation: 00:00 ☀️ *Morning Routine Overview* - Importance of early sunlight for sleep, energy, mood, and metabolism. - Avoiding sunglasses, contacts, or eyeglasses during sunlight exposure. - The positive impact of natural light on neurobiological and hormonal cascades. 01:11 🚶 *Morning Light Routine Details* - Emphasis on getting bright natural or artificial light in the eyes early in the day. - Recommendation to spend time outdoors, especially in the first three hours after waking. - The significance of this routine for reducing stress and regulating cortisol levels. 02:19 ☕ *Hydration and Caffeine Intake* - Importance of hydration and drinking water as part of the morning routine. - Yerba mate as a preferred form of caffeine intake. - Discussion on using electrolytes and element packets during the hydration phase. 03:16 🧠 *Cognitive and Physical Tasks* - The practice of engaging in one cognitively challenging task and one physically challenging task daily. - Examples include reading research articles, working on documents, or taking a walk. - Importance of focusing on challenging activities to set a positive tone for the day. 05:07 🏋️♂️ *Workout Routine* - Description of a consistent weight training routine lasting 45 to 60 minutes every other day. - Additional cardio activities on off days, such as running or using a weight vest. - Emphasis on short, intense workouts for optimal recovery and progress. 07:28 🍲 *Post-Workout Nutrition* - Description of the first real meal after training, including oatmeal, fruit, fish oil, and a protein drink. - Details on the biggest meal of the day, including steak, salad, and brazil nuts. - Enjoyment of extended meals and embracing a feeding routine. 08:09 😴 *Nap and Post-Nap Experience* - Mention of a short yoga nidra nap (10 to 30 minutes) after working and eating. - Personal experiences and struggles with naps, including disorientation and mood fluctuations. - Acknowledgment of challenges and potential benefits of incorporating a nap into the routine. 09:06 🕒 *Afternoon Work Focus* - Emphasis on the importance of depth and focus in work rather than the quantity of hours. - Setting the goal to accomplish meaningful cognitive tasks in the afternoon. - Structuring the day to prioritize in-depth work during specific time blocks.
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
after seeing videos of people showing off their morning routines and what they drink is the same(matcha tea or coffee) finally there's someone who drinks yerba mate which is the thing I do every morning and it's good to see it from someone who's not from Argentina, Paraguay, Uruguay
I starting delaying my caffeine intake like he suggested. I have one cup about 2-3 hours after getting out of bed. I am noticing a big difference. More alert and less tired throughout the day.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
1. Get sunlight, natural light. 2. Hydrate. Water with elements 3. Not email, social media. One cognitive and one physical thing a day. Try linear mode and get rid of distraction. Get pleasure from cognitive challenging. 4. Cardio - running 30-45, jogging, short run, hill walks at least. Do not listen to music
As someone who works from home, I can apply this advice as needed, but for anyone with a “normal” job, parts of this routine are unrealistic, unfortunately. The best advice I can give anyone is try to find a job that lets you work from home. I can’t even put into words how much happier I am after working from home for 4 years. I’ll never go back to an office. Working remote will give you the flexibility needed to customize your daily routine.
This is literally my dream, yet I haven't managed to succeed in this, unfortunately. I have tried a variety of things (from UA-cam to drawing logos for items on Redbubble, graphic design - with zero work experience, even if I have my portfolio online, people are not interested). I know coding is another good idea, but I'd be miserable with such a job. 😋 Props to you for succeeding though.
I live in Canada where in the winter sunrise is 8:30 and sunset 4:30. No one is going to sit outside when it’s -20 and most of us are in the office by 8 am. Summertime it’s great and I tried it, but half the year is problematic.
Not related to the video, just wanted to say Chris you gotten me to start going to the gym for the first time in my 40s and and over 18 stone. Only just started less than 2 weeks, hope i can keep it up. But thank you Chris.
I've noticed such a difference in the last few months with waking up and getting outside for a mile walk immediately. I feel like Wall-E in the morning when hes all discombobulated before he gets his sun charge. lol. I also work for myself and deal with the same feeling around 2-3pm so its nice to know others get that way around that time too. Great tips thank you
I totally agree with the sunlight in the morning advise. When i moved to a new apartment, i had no blinds but didnt bother getting some, so i just slept without them in a bedroom with 2 large windows. From May to September i wake up with the sunrise, and it feels amazing, "natural" so to say. When i wake up during Winter, i feel much more tired and need an alarm clock, the difference is huge!
With regard to his total work output. I think, if you've ever been in academia at a high level before you'll know that you're really only capable of functioning for about 90 minutes at the very max before your brain fogs up. I think Andrew knows this very well, and rather than just go flat out, he likes to make every second of his work exceptional. And the only way you can do that is by taking frequent breaks away because you need your brain to reset. I use this, I work for 30 minutes on one task and then take a 5 minute break. It's incredibly effective you don't feel you need to put more effort in.
As a woman in my 40s with adhd i have accepted my routine is not always the same. 90% its 5.20 am, gym and stuff. But the last yen percent itshaving to go back to bed and rest more and leave exercise for later in the day.
I want to add that be okay to be flexible and adapt. Having a newborn really blew up almost all semblance of a routine. I would suggest with whatever you did, keep doing it but space it out throughout the day. Before I’d wake up at 5:30am religiously and go workout. Now? I wait until my wife wakes up. She’s feeding and I go workout around noonish. We created a new routine. Being consistent in your tasks that make you better is key, not the specific time you do them.
Nice insights and I appreciate Dr. Huberman sharing his personal routine, as Chris asked. I don't believe he was doing so as a recommendation of what others should do. We all have to adapt.
Dr. Jack Kruse recommends that you not wear glasses or contacts. Both have filters to block out certain types of UV light. Expose as much skin in the morning light as well and ground your feet. I sit on my front stoop with coffee for about 15-20 mins. ❤
This is very interesting but I'd love to hear from someone who has school runs to with their kids in the morning. Has anyone got an intentional morning routine that incorporates this? See also: commute. Both of these things for me I try to achieve actively - walking or cycling. But haven't figured out a great routine in the kind of realm as Dr Huberman. Any thoughts welcome.
This daily routine is very ... idealistic. Just care about your family + try to min. the effort you put into your work and max. efficiency to get the same or better results (for example automatization or pay someone to do the boring stuff or order food etc.) . If you can free up some time you can fill empty spaces with easy workout, yoga, meditation etc. and when your family needs you, Just be there. Also try to be creative . Commute is a good option to listen to some ebook or podcast so you dont have to do it at home.
You just need to experiment enough until you have a morning routine that works for you specifically. And don't just trust your assumptions like "I won't like waking up earlier" or "I won't like exercise in the morning" until you test it out. Maybe you love it. Just write down what your Ideal morning routine looks like and test that out. I highly highly recommend having a morning routine to set the stage for the day and evening routine to reflect.
I wake up at 5:00am to get an hour to myself before my baby wakes up. My husband and I also alternate mornings with our baby, so I get every second morning 'off' before work. I still wake at 5am though to stay consistent. It's a great system. We have one child though.
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
Wake up 6-6:30am, sleeps 10:30pm, 10-11pm Get sunlight for 10 minutes, don’t wear sunglasses, windows or windshield No email and social media in the morning Do 1 90mins mental and 1 90mins physical work (something challenging) Caffeine 90-120mins after waking up 45mins-1h weight train 3x per week, push rest pull upper body rest. Rest day jogging, swimming, jogging with weight vest 30-35mins. Mostly in the morning. No more than 40-50mins hard exercise. After training have oatmeal, fruit, fish oil, protein drink Lunch: Stake, salad, a bit of starch (already ate oats before), brazil nuts After lunch: 30min-1h email then nap Deep work with no phone in the room
What I do. 4-4:30am , Wakeup (drink 500ml luke warm salt wate (Quick Morning Rituals) 4:30- 5:30 Study 5:30- 6:30 Workout 6:30- 8:00 Clean room, shower, breakfast 8:00- 9:15- study 9:30-12:30- clg Then lunch + study 5:30 -6:30pm - Workout Then take shower, cook dinner, then study till sleep time. 10:30-11:00 aproxx I go to bed. And it goes on.
I love the sunlight concept but with daylight savings in the eastern time zone during winter I see the sun maybe 10 minutes a day outside work hours. And in the morning I'm at work for an hour before it even comes up lol.
For naps my favorite is to take caffeine before I go down. Then a just completely relax and rest for about 20-30min. I don't actually fall asleep, but I almost go into a dream state. Then usually right before I fall asleep (like the moment when you might get a knee jerk and wake up quickly) I suddenly realized I'm about to fall asleep and my tiredness fades away, and I calmly become very awake and much refreshed. I've always loved naps and this has been my experience for years. I don't always take caffeine, but I like to if I want to work after a nap. I believe the key is not actually falling asleep! Just tell yourself that you are going to rest every muscle in your body and get up in about 30 minutes. When you tell yourself that, your subconscious should do the rest. Let me know if it works for you!
Sunshine, well timed Caffiene, 40-50 minute workouts, clean diet, interesting, focused mental work, strategic nap, possible more Caffiene, more work, chill. Solid tourine, very caffiene based. I dont know if that is good in the long term.
This is incredible! I can't help but notice how his routine is very similar to what Islam preaches, which is : 1- Sleeping early, typically after the last (called Isha) prayer which is at night + usually the prayer is between 8pm to 10pm depending on where you are in the world. 2- Then waking up at dawn in time for the first prayer (called Fajr) 3- eating small meals and avoiding overeating... in specific we are asked to observe this formula: a third of your stomach for food, a third for water and a third for breath 4-napping in the afternoon.
8:26 same here!!! I don't know why but some mornings I feel such a rage that everything is just off. My hand eye feet coordination is horrible for the first hour or so, I'll eat oats then all is well. Weird.
I find it to be working for me. I usually get to sleep around 11-12 wake up 7:30 ish instant light and I wake up quickly and I find less issues trying to sleep at night
My pulse has been very low of late and i've been feeling really unwell...Couldn't get a hold of emergency doctors during a weekend...My brother inlaw whose a Chemist in a hospital mentioned I may be low in Electrolytes...Can't believe the change it made to how I was feeling...My breathing became better, my migrains eased, the stiffness in my body eased...Early morning light first thing adding to my day from now..👌
I love his advice. But as a Canadian in winter, the advice of getting natural light and fresh air early in the morning can be a really tall order. Wake for work at 530, sun doesn't rise till like 8. And it's like -30 outside.
Just get in the light soon as the sun comes up. Even if thats 3 hours later. And sitting directly in the sun it wont feel like -30 im in Wisconsin and ive done this all winter long. No bad weather just bad clothing.
The caffeine advice is gold. I started waiting 90 minutes after I wake up to drink coffee and it drastically reduced my afternoon grog. 1. Wake up 5:15. I always turn my light on when my alarm goes off. 2. Quick prayer or meditation. 5-10 minutes. 3. 30-45 minute workout. Weight training + 2 10 minute rounds on the heavy bag every other day. 30-45 minute jogs every other day. 4. Shower and get dressed for the day. 5. Daily journal. I use a book called Built to Lead for my daily journal prompts. 6. Feed the dogs and make lunch for the kids and get out the door. The morning routine takes about 2 hours every day. Been doing it for about 6 months and it’s easily 5x my personal and professional production. Hope everyone is doing well.
Same. I used to drink it pretty much right away and would often need a nap mid afternoon and if I couldn't get one I'd fall asleep at like 7pm and wake up at 2am ruining my routine. Waiting makes such a big difference.
I can afford to go on a 10-20 minute walk most mornings, but having an extra hour to work out seems nearly impossible when most people have jobs they need to be at. Would be amazing if the typical workday was 11am - 5pm.
We would all feel amazing if we could get that hard workout done early in the am but it's not possible for most. I personally don't have the energy until evenings. Even if I'm burnt out I use James clear atomic habits method of the 2 minute rule. Focus on the first 2 mins of the habit (for me it's start pushup sets and get my workout journal out) once I see and feel the pump momentum carries me through the rest of the workout, and there's no chance il stop. He mentions doing 1 hard physical thing, why not knock out 25 quick pushups before work? We all have 45 seconds to do that before we leave the house
@@BSimpson1998 It's you're & where did anyone mention they are 9-5? Perhaps we all work 12 hours a day or more. If you're going to comment on baseless assumption and misunderstanding perhaps don't bother.
@@HAL-1984Breath man, the fact you're so on edge says a lot about your lifestyle. Seems like you've decided to be bitter instead of proactively trying to solve these issues
Hidden Time Wealth is so unique. I can’t believe I hzing how life-changing this can be for anyone battling procrastination.adn’t heard about it sooner. It’s ama
I’m exactly the same after a nap. I wake up feeling groggy and my emotions are all over the place. Haven’t been able to figure out why. For that reason I don’t take an afternoon nap unless I absolutely need it.
I absolute agree with Huberman as to stay away from social media in the morning. However like to have dinner as my biggest meal of the day. When I have a large lunch, I just want to sleep after that. Having that longer fasting period from dinner until dinner the next day works for me.
I do the same. Sunlight, basically live outside. Morning stretching on the sand. I live on a farm in a forest and before 11am I do something physical. Build soil. Plant based diet. etc etc. But I'm not perfect.😂
No literally nobody is at the office at 6. Stop saying goofy stuff bro. If you really are in your office at 6 that is a pity. But it makes you a minority not one of the most
Everyone has their own way of going about their day, but realistically most people have a full time job where most of their day is gone. I can still fit in some stuff after work everyday and then do most of the stuff I do on the weekends, but yeah in terms of having a daily routine like that, it's not possible for most of us unfortunately.
You have time before work, unless your work is extremely early. Getting sunlight in your eyes after waking up is a no-brainer for everyone. Also, if you can’t find a healthy rhythm then try shifting things so you can. Your health doesn’t care about the BS culture we’ve produced for ourselves, and neither does your boss.
@@J.B.1982 I'm a night owl so i wake up pretty much right before i have to leave for work in the morning. Yeah I try to get sunlight, just not as long as he described. I was mainly referring to all of the things he does during the day and how he breaks it up. I still do what I can with the time i have at work as well. And agreed, health always comes first.
@@zekesalazar7643 That's a rough schedule, I'm sorry to hear that. I've been a night person myself for my whole life. I recently started shifting out of that and trying to be asleep before 11:00, which is proper circadian rhythm for East Asian Medicine (which I practice). I've been feeling much better doing that. Hormone levels will be in the shitter without proper sleep. My T levels were way too low last I checked and we'll see where they are now after I just sent out some blood work
Well the good news is you don’t have to do any of those crap to be happy. This works for HIM and is HIS routine. Make your own routine that works with your life.
Lol, just a thought. Huge respect to Huberman for constantly building on all fronts, I try to be the same way. Similar waves. But like, kids are joyful. Their days feel more full than any of these routines are, and they dance, laugh, are so curious. When did we get so dull and machine like? I guess when you’re older it’s about parenting yourself
“It’s like being pepper sprayed” as you say it with a smile 😂😂😂 (re: electrolyte water flavour) Great chat! Thanks Chris and Andrew - love ya’ work! I come for learning and laughs, and am always pleased 🙏🏼💗😊⭐️
Luckily his work schedule allows for that particular routine, for those with more of an 8am-5pm schedule, it’s difficult to get that type of optimal routine
I don’t know why I end up watching videos like this. Every single person who does health content on UA-cam has a schedule that is completely unreasonable for the average joe. Edit: It's been several months since I wrote this. I was frustrated with a) my own inconsistency in daily life and b) attempting to find some sort of pleasure in these sorts of videos which I perceived as the method I would relieve my suffering. I have since decided to look to God for the answers. Forge forward everyone, one day at a time, as best you can.
Yeah... Ive wondered that too, "oh just do yoga from 6 to 9 am then go to the beach at 10 and then workout at home at lunch" like bro... Do you work? most people work at an office or something, almost nobody can attain these schedules
@@pkrent3461, glad I wasn’t the only one here. The majority of comments I get, these guys are super inspiring, but so disconnected from reality of most working people.
Yeah because things like getting 10 min of sunlight and a quick workout are absolutely unrealistic for the "average Joe". Nothing to take away from this routine you are absolutely right
The problem is that this routine is a construct of many years. The idea is that you take from this what you need and try to apply it. Eventually the benefits will come and you would be able to do even more
"It's about the depth of the trench when I work" Bruh most of us gotta clock in. You can't just be a cashier/nurse/teacher/trucker (the most common jobs in the USA) and just do your job *really well* for 4 hours and be done. There's no amount of work or effort you can do to shorten a 9-5 shift by even one minute if your employer has you on the clock.
yeah, definitely depends on the job, a lot of what he is saying will depend on your circumstances. Keep in mind though the question was what is YOUR morning routine so he is just discussing what he does and explaining why. He is lucky to have more freedom in his work.
Haha, he should try stay here for two years or more. I live in the north of Norway, which means daylight all hours through the summer, and pitch black all hours during the darkest time in the winter. It will mess up everyone.
Post-Covid more and more people are working from home. Remember these morning routines are in flux and are not set in stone. The idea is the discipline of starting your day on your own terms. It doesn't have to be perfect or time consuming. Even start with taking control of 20 minutes.
I know he does important work and that not every job has to be so structured or include manual labor, but still, the idea of having time to get natural sunlight on your eyes first thing or taking a nap seems so foreign to me. I hope I stay married until death, but the routine he describes sounds like the way I would live on the days I didn't have the kids if I was divorced. A wife and kids are absolutely worth not having the perfect routine, though.
I am curious: what are your thoughts on hydrating during the night, i.e. is it recommended to drink water also over the night, let's say a glass of water after waking up in the middle of sleep (which in my case is usually after each sleep cycle)
Maybe I'm missing something, but what is the best and safest way to get sun/light into your eyes? You always hear that looking at the sun is bad. Someone please explain exactly how you get sun in your eyes without hurting your eyes. Thanks.
Andrew’s schedule sounds like a dream. However, I am a father, a husband, and have a day job. So … unless it’s the weekend; for me, it’s exactly that. A dream.
@@vincenzo6412 thanks! I apply some of his principles to my own lifestyle daily. Others are just too impractical for my schedule. Like you said, a little goes a long way!
@@shannonhpolson I absolutely agree! His advice is fantastic and understand he gives us all of the information and we apply what we are able. My favorite is when he talks about recommending naps. I love naps, but they are simply out of the question most days.
I was going to comment that whilst all this is great, he clearly doesn’t have kids because that level of schedule as an involved father would not be possible.
I hope Dr huberman realizes how great of a life he has. Most so called normal people do not have that sort of time. I do 12 hour swing shifts as a nurse. Plus family obligations. I have to really fight to work out 4 hours a week. No way I could take naps and sit in the sun for 20 minutes in the morning. I do try to follow a lot of his advice that I can.
99% of people in world work like you 5-6 days a week 8-12 h plus have obligations to family, children, parents. I wish one of them would say how a normal average working man can raise the quality of his life. Those who have the privilege (money) to devote half a day to themselves, easy for them. That's all very nice of what he says but unfortunately most people in today's world can't afford it
Dr Huberman worked incredibly to earn the life he leads. Do a little bit of research about his early life. He had his own struggles and challenges to overcome. The difference is that unlike most people he didn’t give up when things got hard and didn’t allow himself to become discouraged by setbacks. This is why I use a lot of the information and tools he talks about for my own self improvement.
I feel like the stress we get by trying to stick to this plan out weighs the benefits... just wake up, give yourself an hour and a half to do whatever you want, go to work and work hard. Hit the gym when you can and eat enough. And get a good sleep!
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
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Wu Wei of The Way
"I can of mine own self do nothing”
John 5:30
Why the LMNT or salt in morning? What about adinosine? Didn't catch that part?
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Waking up is always a key first step in any morning routine
Yeah I see a pattern, everyone mentions it
Eddie Bravo “look into it”
😂😂😂😂
What if you don't wake up
@@carolellamuch9571 I’ll cross that bridge when I get to it
From Joe, I discovered Lex, from Lex I discovered Andrew. You men are inspiration, thank you!
its kind of incestuous after a while though.
^ This dude a regular Magellan.
that was deep. it's almost as if some type of powerful algorithm suggested all the s*** and you clicked it on it. wow. what a time to be alive.
From all three Andrew is the only one who's a real smart guy. Lex on the other hand is just a con man pretending to be AI expert, what a clown.
amen 🙏
1- Wake Up Early (6:30AM)
2- Get sunlight as soon as possible for around 10 minutes.
3- Drink water with salt and wait for 90-120 minutes before having caffeine.
4- Do Focused work for these 90-120 minutes and then take caffeine.
5- Do Workout.
6- Take your breakfast after that.
Just skipping breakfast which makes you double up on water intake is such a big difference, even a light breakfast for me will slow me down mentally and physically
@@oak8891Completely agree
Love you and all your similars you are a g
Or cut out caffine altogether... pathetic that people rely on this drug
@@AceMyHigh caffeine is super healthy and improve focus.Maybee cycling it would be the best.
It was during this dark period that I decided to take walks with my mom, at least twice a day. Surprisingly, these walks, especially the ones in the morning, played a pivotal role in saving my life. As I strolled under the warm sunlight, I found myself observing and appreciating my surroundings. The melodious chirping of birds and the calming environment gradually soothed my anxious mind.
Your comment sure looks like an edited version of another from @erenyalcn31 posted 11 months ago: "...At that point I started taking walks with my mom, at least 2 times a day. Especially the walks in the morning saved my life. Walking around under sunlight, watching my surroundings, hearing birds chirping, it just calmed me down. This was fascinating to me because I despised taking walks, it just felt incredibly boring to me. I advise everyone to walk, especially people who suffer from anxiety."
00:00:01 Detailed Morning Routine
00:00:18 Importance of Morning Bathroom Routine
00:00:36 Seeking Sunlight Upon Waking
00:02:01 Sunlight's Impact in the First Hours
00:02:14 Hydration and Yerba Mate Preference
00:02:22 Morning Electrolytes Choice
00:03:27 Cognitive and Physically Hard Tasks
00:04:59 Physical Workout and Consistency
00:07:18 Post-Workout Meal and Lunch Routine
00:07:52 Work and Midday Nap
00:09:01 Work Focus and Evening Transition
you missed out giving chocolate to producer's wife.
I first heard Andrew mention sunlight early in the morning a few months ago and since then I tell you its a game changer. Everyone needs to be getting outside as early as you can you will feel 10x 🙏
Yeah touching grass always helps
@@aryansrivastava727 what about smoking grass?🤔
@@Intronautics it will show you heaven with devils
So what about the sunrise getting later in the morning now that it's late Sept? I guess I need to research artificial light
I have to leave for work at 7.15 am, how am I supposed to do this?
I have an insulated coffee cup that holds about two cups of coffee. When I roll out of bed I sit on an open porch (roof, 3 sides open) and just look out at nature for 30 minutes. An old ipod comes along. Everyday, rain, blizzard, 10 below - just wear more layers. Addictive.
00:00 🌞 Rotina Matinal e Importância da Luz Solar
03:01 ☕ Hidratação e Rotina Matinal
03:30 🧠 Atividades Cognitivas e Físicas de Manhã
05:07 💪 Rotina de Exercícios Consistente
07:14 🍽️ Refeições e Produtividade
08:52 📚 Foco no Trabalho à Tarde
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
I'd like to add that while taking in sunlight first thing upon rising is a brilliant practice, taking a few minutes to properly breath in some fresh air at the same time can do wonders for your energy levels as well. Enjoyed the talk gents, thank you.
Definitely, I take my dog out for a 10 min morning walk after 16 of water, usually with sea salt. On my walk I say thank you for everything that's goin right for me -speak gratitude for fresh air/oxygen and I breath in deep. I've got it down to exactly 10 mins now it supercharges my mood
@@Munchman333 sounds great
I prefer to go out into nature for 10 minutes of sun whilst holding the breath the whole time
@@ReleaseMusicMovement wait what?
@@Munchman333 Having a dog definitely helps!
I used to stay up really late watching movies or playing video games, because I felt that otherwise I'd be missing out on free time in the evenings following work (I come home around 5 PM).
For the past two months, I've gone to bed early (8-9PM) and rose at 4 AM, effectively moving my "free time" to the morning hours instead. I have to say, it's made a tremendous impact on my overall mood and well-being; my sleep has improved by an order of magnitude (I wake up ahead of the alarm most mornings, feeling refreshed and able to rise immediately), I have the energy and motivation to get things done around the home (instead of being semi-asleep on the couch) and I can get my daily workout done, which gives me even more energy for when my workday starts at 7AM!
Wow excellent 👌🏼
Awesome. So proud of you. I too am adjusting to a new early am routine and what a difference. Throw cold showers in there and I feel like one punch man 👊
Shit changes when u get a family. Enjoy while u can.
@@julianneubauer8429 sound like u hate ur family lmao
@@julianneubauer8429 Most couples will plan a marriage ceremony in great detail; yet, refuse to plan their health, marriage, family, finances, employment, et cetera, then feel stuck and overwhelmed.
See, I'd love to hear a recommendation from a guy like this of a schedule for someone who works 9-5 with a 30 min commute. I don't have time to sit in the sun for 20 min, workout, eat a solid breakfast, get ready and get to work on time. I want to hear what would be best (in his opinion) for an office worker
Wake up earlier, sun is a luxury
Go to sleep by 11 and set your alarm for 7:30. Best of luck ❤️
This guy probably works more hours than you. He’s a Stanford professor, podcasterF researcher: His habits fuel his productivity.
@@Fritztafer bro if I wake up any earlier the sun won’t be up 😅
It would be best to listen to his podcasts which address the very concerns you bring up. Some of the topics that would definitely help you are his discussions on the dopamine system, goals, nutrition and so on. Also, I work 12 hour shifts and manage to cook all my meals, workout for an hour, meditate, and stand out in the sun. It is quite possible and you just have to learn how to fully utilize your time. Give those podcasts a watch.
Walking is incredibly underrated. I saw the importance of walking on my worst times. After around 10 days from the time I had an MDMA adventure, I had anxiety so incredibly bad, it was like a brain disease. I felt like I was going crazy and I was in danger 24/7. Everytime I closed my eyes for sleep, I was sweating so much that I changed 6-7 tshirts at night. My amygdala was in overdrive mode, destroying my life. At that point I started taking walks with my mom, at least 2 times a day. Especially the walks in the morning saved my life. Walking around under sunlight, watching my surroundings, hearing birds chirping, it just calmed me down. This was fascinating to me because I despised taking walks, it just felt incredibly boring to me. I advise everyone to walk, especially people who suffer from anxiety.
Exactly ! .
That’s awesome
Try doing wim hoff breathing exercise + cold showers. It might help
How are you now brother
Great that you discovered the simple power of walking. And also the power of community and emotional support of your mother to walk with you should not be overlooked either. Being anxious or depressed can lead to isolation and you overcame that as well. Well done!
A humble beast of a man, well worth aspiring to be more like Andrew Huberman.
Right?
🎯 Key Takeaways for quick navigation:
00:00 ☀️ *Morning Routine Overview*
- Importance of early sunlight for sleep, energy, mood, and metabolism.
- Avoiding sunglasses, contacts, or eyeglasses during sunlight exposure.
- The positive impact of natural light on neurobiological and hormonal cascades.
01:11 🚶 *Morning Light Routine Details*
- Emphasis on getting bright natural or artificial light in the eyes early in the day.
- Recommendation to spend time outdoors, especially in the first three hours after waking.
- The significance of this routine for reducing stress and regulating cortisol levels.
02:19 ☕ *Hydration and Caffeine Intake*
- Importance of hydration and drinking water as part of the morning routine.
- Yerba mate as a preferred form of caffeine intake.
- Discussion on using electrolytes and element packets during the hydration phase.
03:16 🧠 *Cognitive and Physical Tasks*
- The practice of engaging in one cognitively challenging task and one physically challenging task daily.
- Examples include reading research articles, working on documents, or taking a walk.
- Importance of focusing on challenging activities to set a positive tone for the day.
05:07 🏋️♂️ *Workout Routine*
- Description of a consistent weight training routine lasting 45 to 60 minutes every other day.
- Additional cardio activities on off days, such as running or using a weight vest.
- Emphasis on short, intense workouts for optimal recovery and progress.
07:28 🍲 *Post-Workout Nutrition*
- Description of the first real meal after training, including oatmeal, fruit, fish oil, and a protein drink.
- Details on the biggest meal of the day, including steak, salad, and brazil nuts.
- Enjoyment of extended meals and embracing a feeding routine.
08:09 😴 *Nap and Post-Nap Experience*
- Mention of a short yoga nidra nap (10 to 30 minutes) after working and eating.
- Personal experiences and struggles with naps, including disorientation and mood fluctuations.
- Acknowledgment of challenges and potential benefits of incorporating a nap into the routine.
09:06 🕒 *Afternoon Work Focus*
- Emphasis on the importance of depth and focus in work rather than the quantity of hours.
- Setting the goal to accomplish meaningful cognitive tasks in the afternoon.
- Structuring the day to prioritize in-depth work during specific time blocks.
You are my hero ❤️ thank you
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
after seeing videos of people showing off their morning routines and what they drink is the same(matcha tea or coffee) finally there's someone who drinks yerba mate which is the thing I do every morning and it's good to see it from someone who's not from Argentina, Paraguay, Uruguay
I starting delaying my caffeine intake like he suggested. I have one cup about 2-3 hours after getting out of bed. I am noticing a big difference. More alert and less tired throughout the day.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
1. Get sunlight, natural light.
2. Hydrate. Water with elements
3. Not email, social media. One cognitive and one physical thing a day. Try linear mode and get rid of distraction. Get pleasure from cognitive challenging.
4. Cardio - running 30-45, jogging, short run, hill walks at least. Do not listen to music
The concept of Hidden Time Wealth blew my mind. It’s like finding a cheat code for productivity and defeating procrastination.
As someone who works from home, I can apply this advice as needed, but for anyone with a “normal” job, parts of this routine are unrealistic, unfortunately. The best advice I can give anyone is try to find a job that lets you work from home. I can’t even put into words how much happier I am after working from home for 4 years. I’ll never go back to an office. Working remote will give you the flexibility needed to customize your daily routine.
This is literally my dream, yet I haven't managed to succeed in this, unfortunately. I have tried a variety of things (from UA-cam to drawing logos for items on Redbubble, graphic design - with zero work experience, even if I have my portfolio online, people are not interested).
I know coding is another good idea, but I'd be miserable with such a job. 😋
Props to you for succeeding though.
@@bethesun4209 I work a corporate job, FWIW. I’m not self employed.
This. I can maintain a routine like this and also have a baby just by working a 9-5 corporate job from home. It's lifechanging
@@BacktotheOutdoors What field though?
@@scholaroftheworldalternatehist - real estate development.
The ideal routine for someone with the ideal situation. In practice, most people don't have a life that allows this. But people keep listening.
The GOAT. Thanks for sharing the personal daily routine - always inspirational
Its a unique way to view a morning routine. Im amped
I live in Canada where in the winter sunrise is 8:30 and sunset 4:30. No one is going to sit outside when it’s -20 and most of us are in the office by 8 am. Summertime it’s great and I tried it, but half the year is problematic.
This is such a great interview. I love how you were genuinely interested in hearing him speak.
Thank you for clipping this! 🙏
Not related to the video, just wanted to say Chris you gotten me to start going to the gym for the first time in my 40s and and over 18 stone. Only just started less than 2 weeks, hope i can keep it up.
But thank you Chris.
I love this. Let’s gooooooo
Way to go brother!!!
Awesome!
Great! :)
@4am - keep a workout journal. It helps with consistency./
I've noticed such a difference in the last few months with waking up and getting outside for a mile walk immediately. I feel like Wall-E in the morning when hes all discombobulated before he gets his sun charge. lol. I also work for myself and deal with the same feeling around 2-3pm so its nice to know others get that way around that time too. Great tips thank you
You eat pizza all day long. Why lie?
I love that analogy that is marvellous
I totally agree with the sunlight in the morning advise. When i moved to a new apartment, i had no blinds but didnt bother getting some, so i just slept without them in a bedroom with 2 large windows. From May to September i wake up with the sunrise, and it feels amazing, "natural" so to say. When i wake up during Winter, i feel much more tired and need an alarm clock, the difference is huge!
Dr Huberman, you are the greatest. I have learned so much from you, and the care of my eyes is simple to do and so effective. Thank you
Hidden Time Wealth blew my mind. I’ve shared it with friends, and they’re all amazed at how much more productive they've become.
With regard to his total work output. I think, if you've ever been in academia at a high level before you'll know that you're really only capable of functioning for about 90 minutes at the very max before your brain fogs up. I think Andrew knows this very well, and rather than just go flat out, he likes to make every second of his work exceptional. And the only way you can do that is by taking frequent breaks away because you need your brain to reset. I use this, I work for 30 minutes on one task and then take a 5 minute break. It's incredibly effective you don't feel you need to put more effort in.
As a woman in my 40s with adhd i have accepted my routine is not always the same. 90% its 5.20 am, gym and stuff. But the last yen percent itshaving to go back to bed and rest more and leave exercise for later in the day.
I want to add that be okay to be flexible and adapt. Having a newborn really blew up almost all semblance of a routine. I would suggest with whatever you did, keep doing it but space it out throughout the day. Before I’d wake up at 5:30am religiously and go workout. Now? I wait until my wife wakes up. She’s feeding and I go workout around noonish. We created a new routine. Being consistent in your tasks that make you better is key, not the specific time you do them.
Nice insights and I appreciate Dr. Huberman sharing his personal routine, as Chris asked. I don't believe he was doing so as a recommendation of what others should do. We all have to adapt.
Dr. Jack Kruse recommends that you not wear glasses or contacts. Both have filters to block out certain types of UV light. Expose as much skin in the morning light as well and ground your feet. I sit on my front stoop with coffee for about 15-20 mins. ❤
This is very interesting but I'd love to hear from someone who has school runs to with their kids in the morning. Has anyone got an intentional morning routine that incorporates this? See also: commute. Both of these things for me I try to achieve actively - walking or cycling. But haven't figured out a great routine in the kind of realm as Dr Huberman. Any thoughts welcome.
This daily routine is very ... idealistic. Just care about your family + try to min. the effort you put into your work and max. efficiency to get the same or better results (for example automatization or pay someone to do the boring stuff or order food etc.) . If you can free up some time you can fill empty spaces with easy workout, yoga, meditation etc. and when your family needs you, Just be there. Also try to be creative . Commute is a good option to listen to some ebook or podcast so you dont have to do it at home.
Very simple, the man is a bullshitter and grifter.
try wake up earlier
You just need to experiment enough until you have a morning routine that works for you specifically. And don't just trust your assumptions like "I won't like waking up earlier" or "I won't like exercise in the morning" until you test it out. Maybe you love it. Just write down what your Ideal morning routine looks like and test that out. I highly highly recommend having a morning routine to set the stage for the day and evening routine to reflect.
I wake up at 5:00am to get an hour to myself before my baby wakes up. My husband and I also alternate mornings with our baby, so I get every second morning 'off' before work. I still wake at 5am though to stay consistent. It's a great system. We have one child though.
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
As a Uruguayan, I felt proud to hear Andrew say his favorite form of caffeine is Yerba mate. Let’s go
Un grande Huberman encajándose unos amargos, no me la vi venir
Is that the one footballers use🧉???
@@VR46314 Exactly!
@@PrincipeFarlos ahh very cool, thank you
Mucha gente no sabe que Huberman es Argentino. Se nació en Buenos Aires creo.
Wake up 6-6:30am, sleeps 10:30pm, 10-11pm
Get sunlight for 10 minutes, don’t wear sunglasses, windows or windshield
No email and social media in the morning
Do 1 90mins mental and 1 90mins physical work (something challenging)
Caffeine 90-120mins after waking up
45mins-1h weight train 3x per week, push rest pull upper body rest. Rest day jogging, swimming, jogging with weight vest 30-35mins. Mostly in the morning. No more than 40-50mins hard exercise.
After training have oatmeal, fruit, fish oil, protein drink
Lunch: Stake, salad, a bit of starch (already ate oats before), brazil nuts
After lunch: 30min-1h email then nap
Deep work with no phone in the room
Cheers. Just wanted the gut to let him be able to finish!
nerd
why those foods specifically?
*push pull legs
Good luck having that routine with fulltime job,friends and gf
What I do.
4-4:30am , Wakeup (drink 500ml luke warm salt wate
(Quick Morning Rituals)
4:30- 5:30 Study
5:30- 6:30 Workout
6:30- 8:00 Clean room, shower, breakfast
8:00- 9:15- study
9:30-12:30- clg
Then lunch + study
5:30 -6:30pm - Workout
Then take shower, cook dinner, then study till sleep time.
10:30-11:00 aproxx I go to bed.
And it goes on.
I love the sunlight concept but with daylight savings in the eastern time zone during winter I see the sun maybe 10 minutes a day outside work hours. And in the morning I'm at work for an hour before it even comes up lol.
For naps my favorite is to take caffeine before I go down. Then a just completely relax and rest for about 20-30min. I don't actually fall asleep, but I almost go into a dream state. Then usually right before I fall asleep (like the moment when you might get a knee jerk and wake up quickly) I suddenly realized I'm about to fall asleep and my tiredness fades away, and I calmly become very awake and much refreshed.
I've always loved naps and this has been my experience for years. I don't always take caffeine, but I like to if I want to work after a nap.
I believe the key is not actually falling asleep! Just tell yourself that you are going to rest every muscle in your body and get up in about 30 minutes. When you tell yourself that, your subconscious should do the rest. Let me know if it works for you!
I can't wait to get to a point in life where I can organize my day to be however I want and for it to not be dictated by a 9 to 5.
Sunshine, well timed Caffiene, 40-50 minute workouts, clean diet, interesting, focused mental work, strategic nap, possible more Caffiene, more work, chill. Solid tourine, very caffiene based. I dont know if that is good in the long term.
This is incredible! I can't help but notice how his routine is very similar to what Islam preaches, which is : 1- Sleeping early, typically after the last (called Isha) prayer which is at night + usually the prayer is between 8pm to 10pm depending on where you are in the world. 2- Then waking up at dawn in time for the first prayer (called Fajr) 3- eating small meals and avoiding overeating... in specific we are asked to observe this formula: a third of your stomach for food, a third for water and a third for breath 4-napping in the afternoon.
Much like Buddhism, these teachings have been tried and tested for a long time
Same as traditional Navajo ways. Human instincts just know this is what feels the best.
Really enjoyed this segment, the only thing that was missing was whether he takes a cold shower in the morning which I’m amazed didn’t come up.
8:26 same here!!! I don't know why but some mornings I feel such a rage that everything is just off. My hand eye feet coordination is horrible for the first hour or so, I'll eat oats then all is well. Weird.
Thank you very much Chris, you ask all the right questions ! I love your interviews.
Omg, this is so life-affirming! Much appreciated questions 🦁❤️
I find it to be working for me. I usually get to sleep around 11-12 wake up 7:30 ish instant light and I wake up quickly and I find less issues trying to sleep at night
Andrew "I take care of my basic functions" Huberman
My pulse has been very low of late and i've been feeling really unwell...Couldn't get a hold of emergency doctors during a weekend...My brother inlaw whose a Chemist in a hospital mentioned I may be low in Electrolytes...Can't believe the change it made to how I was feeling...My breathing became better, my migrains eased, the stiffness in my body eased...Early morning light first thing adding to my day from now..👌
This guy is so detailed with his routine… I usually get up, take a huge dump and go about my daily business.
I’ve never heard an interview by this guy before, but I like how he’s not dogmatic
I love his advice. But as a Canadian in winter, the advice of getting natural light and fresh air early in the morning can be a really tall order.
Wake for work at 530, sun doesn't rise till like 8. And it's like -30 outside.
Fellow canadian here…the sunlight advice is the one giving me a hard time also. Andrew is not aware of our situation 🤣🤷♂️
Just get in the light soon as the sun comes up. Even if thats 3 hours later. And sitting directly in the sun it wont feel like -30 im in Wisconsin and ive done this all winter long. No bad weather just bad clothing.
Try out a bright light / daylight lamp insteas. It is simulating daylight
The caffeine advice is gold. I started waiting 90 minutes after I wake up to drink coffee and it drastically reduced my afternoon grog.
1. Wake up 5:15. I always turn my light on when my alarm goes off.
2. Quick prayer or meditation. 5-10 minutes.
3. 30-45 minute workout. Weight training + 2 10 minute rounds on the heavy bag every other day. 30-45 minute jogs every other day.
4. Shower and get dressed for the day.
5. Daily journal. I use a book called Built to Lead for my daily journal prompts.
6. Feed the dogs and make lunch for the kids and get out the door.
The morning routine takes about 2 hours every day. Been doing it for about 6 months and it’s easily 5x my personal and professional production.
Hope everyone is doing well.
Same. I used to drink it pretty much right away and would often need a nap mid afternoon and if I couldn't get one I'd fall asleep at like 7pm and wake up at 2am ruining my routine. Waiting makes such a big difference.
I can afford to go on a 10-20 minute walk most mornings, but having an extra hour to work out seems nearly impossible when most people have jobs they need to be at. Would be amazing if the typical workday was 11am - 5pm.
We would all feel amazing if we could get that hard workout done early in the am but it's not possible for most. I personally don't have the energy until evenings. Even if I'm burnt out I use James clear atomic habits method of the 2 minute rule. Focus on the first 2 mins of the habit (for me it's start pushup sets and get my workout journal out) once I see and feel the pump momentum carries me through the rest of the workout, and there's no chance il stop. He mentions doing 1 hard physical thing, why not knock out 25 quick pushups before work? We all have 45 seconds to do that before we leave the house
Exactly! while listening to this all I could think was - that's all great fella but what if you had a real job?
So your 9-5? What's stopping you getting up early and workout or doing it after work?
@@BSimpson1998 It's you're & where did anyone mention they are 9-5? Perhaps we all work 12 hours a day or more. If you're going to comment on baseless assumption and misunderstanding perhaps don't bother.
@@HAL-1984Breath man, the fact you're so on edge says a lot about your lifestyle. Seems like you've decided to be bitter instead of proactively trying to solve these issues
Hidden Time Wealth is so unique. I can’t believe I hzing how life-changing this can be for anyone battling procrastination.adn’t heard about it sooner. It’s ama
"Narrow the Apperture in the Morning it is most likely to follow you out through out the Day."
Get up really early before sunrise! But first thing you should do is get natural sunlight! Got it!!
I’m exactly the same after a nap. I wake up feeling groggy and my emotions are all over the place. Haven’t been able to figure out why. For that reason I don’t take an afternoon nap unless I absolutely need it.
Thank you for this amazing morning routine i am trying it i got up today at 5.30am. Thank you Andrew and Chris for sharing this knowledge with us.
"Morning routine is wake up..." Ah, that's where I'm going wrong.
I absolute agree with Huberman as to stay away from social media in the morning. However like to have dinner as my biggest meal of the day. When I have a large lunch, I just want to sleep after that. Having that longer fasting period from dinner until dinner the next day works for me.
I do the same. Sunlight, basically live outside. Morning stretching on the sand. I live on a farm in a forest and before 11am I do something physical. Build soil. Plant based diet. etc etc. But I'm not perfect.😂
Yerba mate Changed my life. Coffee kills me.
Thank you
So work banker hours to do this. Most mortals get up before 5 and in office at 6. I work in oil industry
Take back 5 minutes, 10 minutes for yourself. How?
As A Schwarzenegger says , sleep a little faster 😀
No literally nobody is at the office at 6. Stop saying goofy stuff bro. If you really are in your office at 6 that is a pity. But it makes you a minority not one of the most
How would/should the routine be adapted for a teacher?
Thank you for the video & to Mr Huberman for his excellent podcast/s.
Everyone has their own way of going about their day, but realistically most people have a full time job where most of their day is gone. I can still fit in some stuff after work everyday and then do most of the stuff I do on the weekends, but yeah in terms of having a daily routine like that, it's not possible for most of us unfortunately.
You have time before work, unless your work is extremely early. Getting sunlight in your eyes after waking up is a no-brainer for everyone.
Also, if you can’t find a healthy rhythm then try shifting things so you can.
Your health doesn’t care about the BS culture we’ve produced for ourselves, and neither does your boss.
@@J.B.1982 I'm a night owl so i wake up pretty much right before i have to leave for work in the morning. Yeah I try to get sunlight, just not as long as he described. I was mainly referring to all of the things he does during the day and how he breaks it up. I still do what I can with the time i have at work as well. And agreed, health always comes first.
@@zekesalazar7643 That's a rough schedule, I'm sorry to hear that. I've been a night person myself for my whole life. I recently started shifting out of that and trying to be asleep before 11:00, which is proper circadian rhythm for East Asian Medicine (which I practice). I've been feeling much better doing that. Hormone levels will be in the shitter without proper sleep. My T levels were way too low last I checked and we'll see where they are now after I just sent out some blood work
Excuses
Well the good news is you don’t have to do any of those crap to be happy. This works for HIM and is HIS routine. Make your own routine that works with your life.
Cloudy areas - I highly recommend LED Red light. It's saved my life in the winters!
Lol, just a thought. Huge respect to Huberman for constantly building on all fronts, I try to be the same way. Similar waves.
But like, kids are joyful. Their days feel more full than any of these routines are, and they dance, laugh, are so curious. When did we get so dull and machine like? I guess when you’re older it’s about parenting yourself
Do everything apart from the nap. But I eat a very light and cold lunch so don't feel heavy afterwards.
“It’s like being pepper sprayed” as you say it with a smile 😂😂😂 (re: electrolyte water flavour) Great chat! Thanks Chris and Andrew - love ya’ work! I come for learning and laughs, and am always pleased 🙏🏼💗😊⭐️
I live in pnw and it's crazy how many people wear sunglasses in overcast conditions all day.
Luckily his work schedule allows for that particular routine, for those with more of an 8am-5pm schedule, it’s difficult to get that type of optimal routine
It's not, it's an excuse
Who else is listening to this while drinking coffee first thing in the morning?
My morning routine is simple and effective… just sleeping 🛌 😴
Try 432hz playing while you have the nap and focus on the sound Chris - blackout goggles too work great.
I don’t know why I end up watching videos like this. Every single person who does health content on UA-cam has a schedule that is completely unreasonable for the average joe.
Edit: It's been several months since I wrote this. I was frustrated with a) my own inconsistency in daily life and b) attempting to find some sort of pleasure in these sorts of videos which I perceived as the method I would relieve my suffering. I have since decided to look to God for the answers. Forge forward everyone, one day at a time, as best you can.
Yeah... Ive wondered that too, "oh just do yoga from 6 to 9 am then go to the beach at 10 and then workout at home at lunch" like bro... Do you work? most people work at an office or something, almost nobody can attain these schedules
@@pkrent3461, glad I wasn’t the only one here.
The majority of comments I get, these guys are super inspiring, but so disconnected from reality of most working people.
Excuses
Yeah because things like getting 10 min of sunlight and a quick workout are absolutely unrealistic for the "average Joe". Nothing to take away from this routine you are absolutely right
The problem is that this routine is a construct of many years.
The idea is that you take from this what you need and try to apply it. Eventually the benefits will come and you would be able to do even more
We live in Nicaragua. We get the early sunlight and drink a giant glass of fresh coconut water ( then delicious Matagalpa coffee ).
"It's about the depth of the trench when I work"
Bruh most of us gotta clock in. You can't just be a cashier/nurse/teacher/trucker (the most common jobs in the USA) and just do your job *really well* for 4 hours and be done. There's no amount of work or effort you can do to shorten a 9-5 shift by even one minute if your employer has you on the clock.
yeah, definitely depends on the job, a lot of what he is saying will depend on your circumstances. Keep in mind though the question was what is YOUR morning routine so he is just discussing what he does and explaining why. He is lucky to have more freedom in his work.
Hubermann was asked about his routine, not what routine should everyone in the USA have
Deffo the best lit podcast there is👌
Haha, he should try stay here for two years or more. I live in the north of Norway, which means daylight all hours through the summer, and pitch black all hours during the darkest time in the winter. It will mess up everyone.
Very complicated morning routine it is quiet hard to follow but I will do it
Sounds like a fairly luxurious routine. There's no way it's compatible with the vast majority of people. When exactly is work supposed to take place?
He's in academia... Ivory tower and all that
He said he reads a research paper start to finish in the first 90 minutes of his day. He's a professor and researcher. That's his job
Post-Covid more and more people are working from home. Remember these morning routines are in flux and are not set in stone. The idea is the discipline of starting your day on your own terms. It doesn't have to be perfect or time consuming. Even start with taking control of 20 minutes.
I know he does important work and that not every job has to be so structured or include manual labor, but still, the idea of having time to get natural sunlight on your eyes first thing or taking a nap seems so foreign to me.
I hope I stay married until death, but the routine he describes sounds like the way I would live on the days I didn't have the kids if I was divorced. A wife and kids are absolutely worth not having the perfect routine, though.
Pretty sure he doesn’t have kids and is not married
The critical questions were amazing by the interviewer
How you find time for your practice and podcasts despite all these self care routine. Who cooks, do dishes, chores as laundry ?
This is the true question! It takes me 45-1 hr just to do dishes daily or if I’m lucky every other day!
I am curious: what are your thoughts on hydrating during the night, i.e. is it recommended to drink water also over the night, let's say a glass of water after waking up in the middle of sleep (which in my case is usually after each sleep cycle)
Andrew keeps saying “We”. Did he get a girlfriend/wife recently? I remember him talking about going on dates last year so glad to hear it worked out
Maybe I'm missing something, but what is the best and safest way to get sun/light into your eyes? You always hear that looking at the sun is bad. Someone please explain exactly how you get sun in your eyes without hurting your eyes. Thanks.
Andrew’s schedule sounds like a dream. However, I am a father, a husband, and have a day job. So … unless it’s the weekend; for me, it’s exactly that. A dream.
Do what you can and try to get in as much as possible with your situation. A little goes a long way.
@@vincenzo6412 thanks! I apply some of his principles to my own lifestyle daily. Others are just too impractical for my schedule. Like you said, a little goes a long way!
I"m with you-- the family and kids (esp younger ones) makes it-- challenging. But love the advice below to do what you can...
@@shannonhpolson I absolutely agree! His advice is fantastic and understand he gives us all of the information and we apply what we are able. My favorite is when he talks about recommending naps. I love naps, but they are simply out of the question most days.
I was going to comment that whilst all this is great, he clearly doesn’t have kids because that level of schedule as an involved father would not be possible.
I like how he said "wake up" as part of his morning routine.
I hope Dr huberman realizes how great of a life he has. Most so called normal people do not have that sort of time. I do 12 hour swing shifts as a nurse. Plus family obligations. I have to really fight to work out 4 hours a week. No way I could take naps and sit in the sun for 20 minutes in the morning. I do try to follow a lot of his advice that I can.
99% of people in world work like you 5-6 days a week 8-12 h plus have obligations to family, children, parents. I wish one of them would say how a normal average working man can raise the quality of his life. Those who have the privilege (money) to devote half a day to themselves, easy for them. That's all very nice of what he says but unfortunately most people in today's world can't afford it
Can’t agree more.
Not only Dr. Huberman, most “morning routine” bs on UA-cam are designed for students, unemployed, retired.
I’m sure he was handed everything in life 🙄 probably not, he worked his ass off for it, we choose our battles.
Dr Huberman worked incredibly to earn the life he leads. Do a little bit of research about his early life. He had his own struggles and challenges to overcome. The difference is that unlike most people he didn’t give up when things got hard and didn’t allow himself to become discouraged by setbacks. This is why I use a lot of the information and tools he talks about for my own self improvement.
I think the long term solution is everyone request that their jobs treat them like human beings 😂
Great video! cant believe I found Hubermans workout routine!
I feel like the stress we get by trying to stick to this plan out weighs the benefits... just wake up, give yourself an hour and a half to do whatever you want, go to work and work hard. Hit the gym when you can and eat enough. And get a good sleep!
I agree with all of this! thanks!