I Did Andrew Huberman’s Routine For 14 Days (Brain hacking without nootropics)

Summary

This video follows a 14-day routine inspired by neuroscientist Andrew Huberman's podcast, aiming to optimize cognitive function without supplements. The routine includes drinking salt water for neuron activation, avoiding early caffeine, meditating, and exercising for brain activation. It emphasizes sunlight exposure, cold showers, and ultradian rhythm for productivity. The creator also shares insights on intermittent fasting, deep work sessions, and the importance of circadian rhythm for sleep. The video concludes with the creator's positive experience and provides a free Notion template for viewers to customize their own routine.

Takeaways

• 🧠 Andrew Huberman's neuroscience-backed routine is designed to optimize cognitive function without supplements.
• ⏰ The routine emphasizes recording wake-up time to identify the best period for intense mental work.
• 💧 Drinking salt water in the morning is suggested to enhance neuron function.
• ☕ Avoiding caffeine early in the day can prevent afternoon energy dips and is recommended to consume it 90-120 minutes after waking.
• 🧘‍♂️ Meditation and audiobooks are part of the morning routine to stimulate thought and learning.
• 🏃‍♂️ Self-generated forward ambulation, like walking or running, is encouraged for brain activation and endurance building.
• 🌞 Exposure to sunlight in the morning helps regulate the body's internal clock and promotes alertness.
• 🚿 Cold showers are recommended to increase dopamine levels naturally.
• 🔁 The linear phase of the day, based on the ultradian rhythm, involves 90 minutes of work followed by 20 minutes of rest for deep work sessions.
• 🍵 Yerba mate is suggested for its caffeine content to boost focus and fat burning during fasting.
• 🎧 Listening to white noise or binaural beats can improve focus and concentration during work.
• 🌙 The non-linear phase is the optimal time for creativity and brainstorming, best done after seven to nine hours of waking up.
• 💤 Proper sleep practices, including elevating feet, keeping the room dark, and deep nasal breathing, are crucial for good sleep quality.

Q & A

What is the primary goal of the routine described in the video?

The primary goal of the routine is to optimize cognitive benefits and daily productivity using science-based tools and techniques discussed by Andrew Huberman, without the use of supplements or nootropics.

Who is Andrew Huberman and what is his profession?

Andrew Huberman is a neuroscientist and an associate professor from Stanford University. He is known for creating podcasts about productivity, dopamine, maximizing human potential, athleticism, and self-help.

What is the significance of writing down the wake-up time every day as per the routine?

Writing down the wake-up time helps to determine the temperature minimum of the body, which is typically two hours before the average wake-up time. This information aids in identifying the best time for engaging in hard mental work during the day.

Why is salt water consumption recommended early in the morning in the routine?

Salt water consumption is recommended because sodium, the main salt, aids in the flow of ions which helps neurons to wake up and function properly early in the morning.

What is the suggested time to consume caffeine according to Andrew Huberman's routine?

Caffeine is suggested to be consumed 90 to 120 minutes after waking up to avoid an energy dip, also known as the afternoon crash.

What is 'self-generated forward ambulation' and why is it included in the routine?

'Self-generated forward ambulation' is a term used to describe walking or running. It is included in the routine because it generates eye movement and optical flow, which is beneficial for the nervous system and activates various parts of the brain, while also building endurance.

How does the routine suggest using sunlight exposure in the morning?

The routine suggests that seeing sunlight early in the morning signals the neurons that it's daytime, helping to increase alertness and having a positive effect on all body organs.

What is the purpose of taking a cold shower as part of the routine?

Taking a cold shower is intended to increase dopamine levels in a healthy and natural way, which can help in boosting energy and alertness.

What is the ultradian rhythm mentioned in the routine, and how is it applied?

The ultradian rhythm is a cycle of 90 minutes of work followed by a 20-minute rest. This rhythm is applied to structure the day for repetitive and analytical tasks, allowing for multiple sessions of ultra-deep work without exhaustion.

How does fasting according to the routine impact focus, attention, and motivation?

Fasting is said to increase epinephrine and dopamine levels, which in turn enhances focus, attention, and motivation. Epinephrine is made by the dopamine molecule, and increased dopamine activity drives motivation and task engagement.

What is the significance of the 'temperature minimum' in the context of the routine?

The 'temperature minimum' is the time when the body's internal temperature is at its lowest, typically four to six hours after waking up. This is considered the optimal time for deep work, as the body's temperature rise can be utilized to enhance cognitive performance during this period.