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Huberman's daily routine

Andrew Huberman is a renowned neuroscientist, associate professor of neurobiology and ophthalmology at Stanford University School of Medicine, and host of the popular science podcast The Huberman Lab. He is known for his engaging and accessible explanations of cutting-edge neuroscience research, which he applies to practical topics such as sleep, concentration, motivation, and physical and mental performance. This routine covers how he stays productive throughout the day, his workout routine, what he eats and his highly optimised sleep routine.

Wake up early

Andrew Huberman wakes up naturally between 5:30 AM and 6:30 AM, allowing his body to follow its natural circadian rhythm and feel refreshed and energized throughout the day. This early rise sets the tone for the rest of his routine, providing time for activities like meditation, stretching, and cold exposure, which can all enhance cognitive function, reduce stress, and promote overall well-being. Additionally, waking up early allows Huberman to have more time to focus on deep work, which is typically done in the morning hours when he is most alert and focused.

Hydration

Andrew Huberman emphasizes hydration as a crucial element of his daily routine, particularly upon waking. - **Drink 2 glasses of water** - **[Drinks LMNT (Buy here)](https://amzn.to/3RC4cFS)** He recommends drinking a glass of water immediately upon rising to replenish fluids lost during sleep and support overall well-being. This initial hydration kick-starts the body\'s natural detoxification process, flushing out accumulated waste products and promoting metabolic efficiency. Additionally, adequate hydration helps to regulate brain function, ensuring optimal cognitive performance and mental clarity. By starting the day with a glass of water, Huberman prepares his body for the day\'s activities and sets the stage for sustained energy and focus.

Sun Exposure

Andrew Huberman prioritizes sun exposure upon waking, typically spending about 10 minutes in natural light. This exposure is crucial for regulating the body's circadian rhythm, which is responsible for the natural 24-hour sleep-wake cycle. Sunlight exposure signals to the brain to suppress melatonin production, a hormone that promotes sleep, and instead, boosts production of cortisol, a hormone that promotes alertness and wakefulness. This exposure also helps to reset the body's internal clock, ensuring that it aligns with the external day-night cycle. Regular sun exposure has been linked to a range of benefits, including improved mood, enhanced cognitive function, and reduced risk of seasonal affective disorder (SAD).

Cold Exposure

Andrew Huberman incorporates cold exposure into his routine several times a week, typically spending 1-3 minutes in a cold shower or bath. This practice has been linked to a number of health benefits, including: - **Improved circulation:** Cold exposure constricts blood vessels, which can help to strengthen them and improve blood flow. - **Reduced inflammation:** Cold exposure triggers the release of anti-inflammatory molecules, which can help to reduce inflammation throughout the body. - **Increased alertness and mood:** Cold exposure can stimulate the production of endorphins, which have mood-boosting effects. - **Enhanced cognitive function:** Cold exposure has been shown to improve cognitive function, such as memory and focus. Huberman typically starts his cold exposure with a shorter duration and gradually increases the time as he becomes more accustomed to the cold. He also recommends starting with a warm shower and gradually decreasing the temperature. > “I'm staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.“ > **Dr. Huberman** Here are some of the specific benefits of cold exposure that Andrew Huberman highlights: - **Increases brown fat activity:** Cold exposure can help to increase the activity of brown fat, which is a type of fat that burns calories and helps to regulate body temperature. - **Enhances cellular repair:** Cold exposure can help to enhance cellular repair and reduce oxidative stress. - **Promotes muscle growth:** Cold exposure can help to promote muscle growth and reduce muscle soreness. - **Strengthens the immune system:** Cold exposure can help to strengthen the immune system by increasing the production of immune cells. Overall, cold exposure is a powerful practice that can have a profound impact on both physical and mental well-being. If you\'re looking for a way to improve your circulation, reduce inflammation, boost your mood, enhance cognitive function, and promote overall health, I highly recommend incorporating cold exposure into your routine.

Meditation

Andrew Huberman incorporates meditation into his daily routine, typically engaging in 15-20 minutes of focused attention practice. He emphasizes the importance of maintaining a consistent meditation practice, even for short periods, as it can significantly impact mental clarity, stress reduction, and emotional regulation. Meditation allows the mind to quiet down, reducing distractions and fostering a sense of calm and inner peace. This practice also helps to cultivate mindfulness, the ability to be fully present in the moment, which is beneficial for enhancing cognitive function and reducing impulsiveness. By incorporating meditation into his daily routine, Huberman cultivates a healthier relationship with his thoughts and emotions, promoting stress resilience and overall well-being.

Stretch

Andrew Huberman prioritizes light stretching exercises as part of his morning routine to enhance flexibility, reduce muscle tension, and promote blood flow. Stretching helps to lengthen and elongate muscles, improving range of motion and reducing the risk of injuries. It also helps to release muscle tension that may have accumulated during the day, promoting relaxation and overall well-being. Stretching also increases blood flow to the muscles, delivering oxygen and nutrients that support muscle repair and growth. This improved blood flow also enhances circulation throughout the body, contributing to overall health and vitality. By incorporating stretching into his daily routine, Huberman promotes physical flexibility, reduces muscle soreness, and enhances overall physical health.

Exercise

Andrew Huberman prioritizes regular exercise as an essential component of his daily routine, aiming to engage in physical activity for 4-5 days per week. He emphasizes the importance of incorporating a variety of exercises, including high-intensity interval training (HIIT), zone 2 training, and moderate-intensity cardio. This approach promotes overall cardiovascular health, muscle strength, and flexibility. Huberman's exercise routine includes running, cycling, swimming, and strength training, ensuring that different muscle groups are targeted and challenged. He also incorporates yoga to improve flexibility and balance. To enhance his overall health, Huberman completes a cold plunge or shower 2-3 times per week. This exposure to cold temperatures triggers the release of endorphins, promoting alertness and mood elevation. # Huberman's Fitness routine ## Sunday ***Endurance Training*** - Huberman starts his week with a long endurance workout, typically cycling for 60-90 minutes at a moderate pace. This type of workout helps to improve cardiovascular endurance and promote fat burning. ## Monday ***Legs Resistance Training*** - On Monday, Huberman focuses on leg exercises, targeting major muscle groups such as quads, hamstrings, and glutes. He typically performs 3 sets of 10-12 repetitions for each exercise, with a moderate weight that allows him to maintain proper form throughout the entire set. ## Tuesday ***Heat & Cold Exposure/Recovery*** - On Tuesday, Huberman incorporates two key practices: heat exposure and cold exposure. He spends 20 minutes in a sauna or steam room to promote relaxation and muscle recovery. Later in the day, he completes a cold plunge or shower for 1-3 minutes to enhance circulation, reduce inflammation, and promote alertness. ## Wednesday ***Torso & Neck Resistance Training*** - On Wednesday, Huberman shifts his focus to the torso and neck, performing exercises for major muscle groups such as chest, back, shoulders, and neck. He follows the same set and rep scheme as he does for leg exercises. ## Thursday ***Cardiovascular Training*** - On Thursday, Huberman engages in another cardio session, focusing on zone 2 training, which is a moderate-intensity exercise that keeps the heart rate within a specific range. He typically cycles or swims for 45-60 minutes at a sustainable pace. ## Friday ***Active Recovery*** - On Friday, Huberman engages in active recovery, which involves low-intensity exercises that promote muscle repair and prevent overtraining. He might go for a leisurely walk, swim, or do some gentle yoga poses. ## Saturday ***Rest and Recharge*** - Saturday serves as a full day of rest and recovery, allowing the body to fully replenish its energy stores and prepare for the upcoming week of workouts. Huberman may engage in light activities like reading, spending time in nature, or pursuing hobbies that bring him joy. Overall, Huberman's exercise routine is well-balanced and incorporates a variety of exercises to target different muscle groups and promote overall fitness. He emphasizes moderate intensity and consistency, ensuring that he gets enough rest and recovery to prevent overtraining.

Yoga Nidra

Huberman incorporates yoga nidra, also known as yogic sleep, into his routine several times a week. Yoga nidra is a guided meditation technique that induces a state of deep relaxation and conscious awareness, similar to the deepest stages of sleep. This practice has been shown to have a number of benefits, including: - **Reduced stress and anxiety** - **Improved sleep quality** - **Enhanced focus and concentration** - **Boosted creativity** - **Increased resilience to stress** Huberman typically practices yoga nidra for 20-30 minutes in the afternoon or evening. He finds that this practice helps him to relax, de-stress, and prepare for a restful night's sleep. > “There are some interesting data published showing that these yoga nidra meditations, if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action.” > **Dr. Huberman** Here are some of the benefits of yoga nidra that Andrew Huberman highlights: - **Increases GABA production:** Yoga nidra has been shown to increase GABA, a neurotransmitter that is involved in relaxation and sleep. - **Reduces cortisol production:** Yoga nidra can help to reduce cortisol, a stress hormone. - **Activates the parasympathetic nervous system:** Yoga nidra stimulates the parasympathetic nervous system, which is responsible for the "rest and digest" response. - **Enhances mindfulness:** Yoga nidra can help to develop mindfulness, which is the practice of paying attention to the present moment without judgment. Overall, yoga nidra is a powerful practice that can have a profound impact on both physical and mental well-being. If you're looking for a way to reduce stress, improve sleep, and boost your overall health, I highly recommend incorporating yoga nidra into your routine.