Change Your Mornings, Change Your Life – Andrew Huberman's Routine

Summary

This morning routine focuses on optimizing health and productivity. It includes waking up around 6:00 AM, prioritizing sunlight exposure for energy, followed by hydration with electrolytes and yerba mate caffeine after 90 minutes. The individual engages in cognitively challenging tasks early in the day, followed by weight training and cardio on alternating days. Post-workout meals are nutrient-rich, with lunch as the largest meal. The afternoon involves focused work and a short nap using yoga nidra, despite occasional struggles with post-nap disorientation. The day concludes with deep work, aiming to maximize productivity until evening.

Takeaways

• 🌅 Wake up around 6:00-6:30 a.m. and aim for a 10:30 p.m. bedtime to maintain a healthy sleep schedule.
• ☀️ The first task upon waking is to get sunlight exposure for 10-30 minutes to enhance mood, sleep, metabolism, and reduce stress.
• 💧 Hydrate with water right after waking up, followed by consuming yerba mate 90-120 minutes later to avoid disrupting the adenosine system.
• 🧠 The first 90 minutes of the day should be dedicated to mentally challenging tasks, such as reading or working on documents.
• 🏋️‍♂️ Physical workouts are key, typically involving weight training (45-60 minutes) every other day, along with cardio on rest days.
• 🏃‍♂️ Cardio options include running, skipping rope, or swimming, with occasional use of a weight vest for added intensity.
• 🥗 Breakfast (post-workout) includes oatmeal, fruit, fish oil, and a protein drink, followed by a larger lunch with steak, salad, and nuts.
• 💻 After meals, take a short work session (30-60 minutes) to handle tasks like email, followed by a **yoga nidra** nap (10-30 minutes).
• 😴 Napping is important for recovery but can leave one disoriented or grumpy if not properly structured.
• 🕰️ Afternoon work sessions focus on deep, uninterrupted productivity, with no phone or social media distractions, to complete cognitively demanding tasks.

Q & A

What is the importance of getting sunlight early in the morning?

Getting sunlight in the eyes early in the day is crucial for regulating sleep, energy, mood, wakefulness, and metabolism. Natural light helps set various neurobiological and hormonal processes in motion, improving overall well-being.

Why should you avoid wearing sunglasses when getting sunlight in the morning?

Wearing sunglasses when getting sunlight in the morning can interfere with the beneficial effects of natural light. The light needs to reach your eyes directly to trigger important biological responses.

How long should you spend in the sunlight each morning?

Ideally, you should spend about 10 minutes in natural sunlight each morning. On cloudy days, this can be extended to 20-30 minutes, and on brighter days, it may only take a few minutes.

What is the role of hydration and electrolytes in the morning routine?

Hydration is key for starting the day, and consuming electrolytes, such as through water with added sea salt or Element packets, helps balance the body's electrolytes, promoting optimal function throughout the day.

How long should you wait after waking up before consuming caffeine?

It is recommended to wait 90 to 120 minutes after waking up before consuming caffeine. This allows the body's adenosine system to activate, making caffeine more effective.

What does the speaker try to do in the first 90 minutes of the day?

In the first 90 minutes of the day, the speaker avoids emails and social media, focusing instead on mentally challenging tasks like reading research articles, working on projects, or planning podcasts.

What is the speaker's approach to physical exercise in the morning?

The speaker follows a consistent workout routine that includes weight training every other day for about 45 minutes to an hour. On off days, they prefer cardio exercises like jogging, skipping rope, or swimming.

How does the speaker structure their weight training routine?

The weight training routine is structured into pushing and pulling days for the upper body, followed by a leg day, with two rest days in between. Occasionally, the speaker will double up on workouts and take extra rest days.

What is the speaker's preferred post-workout meal?

After training, the speaker prefers to eat oatmeal with fruit, fish oil, and a protein drink. This is typically followed by a larger lunch, which is often a steak, salad, and starch.

How does the speaker manage their energy and focus throughout the day?

The speaker manages their energy by taking strategic naps (such as a 10-30 minute yoga nidra nap) and consuming a double espresso if needed. They also focus on deep work in the afternoons, ensuring minimal distractions and maintaining high levels of productivity.