10 THINGS You SHOULD do every DAY (According to Science)

Summary

This video explores how to live a scientifically optimized day based on Dr. Andrew Huberman's daily protocol. The routine includes waking up at 6 a.m., drinking a morning cocktail, practicing third-eye meditation, getting sunlight during morning exercise, and following a protein-rich breakfast with delayed caffeine intake. Other tips include taking specific supplements, using cold exposure, and working in 90-minute intervals. While many of the techniques offer real benefits, the narrator finds some impractical for everyday life and suggests integrating the most achievable ones to improve well-being.

Takeaways

• 😀 Wake up at 6:00 a.m. to boost success and happiness, following the habits of CEOs and Dr. Andrew Huberman.
• 💧 Start the day with a 'morning cocktail' of water, Himalayan salt, and lemon/lime for hydration, digestion, and metabolism activation.
• 🧘‍♂️ Use third eye meditation after waking to improve focus and prime the mind for the day.
• 🌞 Get sunlight within the first 3 hours of waking, ideally combined with outdoor exercise for 30 minutes to boost cognitive performance.
• 🥑 Have a protein-rich, balanced breakfast with fats and carbs, delaying caffeine intake by 90 minutes to prevent the afternoon crash.
• 💊 Use a minimal supplement routine, focusing on probiotics, vitamin D3, and postbiotics to improve gut health, skin, and nutrient absorption.
• ❄️ Incorporate cold exposure, such as cold showers, for at least 11 minutes per week to activate brown fat and improve energy levels.
• 💼 Follow a 90-minute deep work session for productivity, followed by a 60-minute break for rest and rejuvenation.
• 👨‍👩‍👧‍👦 End the day by doing something you love, like spending time with family or friends, to balance work and relaxation.
• 😴 Use a sleep protocol that includes a carb-heavy dinner, reducing artificial light in the evening, and taking specific supplements to promote relaxation and better sleep.

Q & A

What is the core premise of the video script regarding Andrew Huberman's daily protocol?

The video script discusses living a scientifically optimized day following Andrew Huberman's daily protocol, which includes habits like waking up early, drinking a morning cocktail, meditating, working out with sunlight, eating an optimized breakfast, and incorporating supplements for better health.

Why does Huberman recommend waking up at 6:00 a.m.?

Huberman recommends waking up at 6:00 a.m. because it is believed to contribute to both success and happiness. In a study of CEOs, 64% claimed that waking up early made them more successful and happier.

What is the purpose of the morning cocktail, and what are its ingredients?

The morning cocktail consists of water, pink Himalayan salt, and lemon or lime. It serves to hydrate the body, aid digestion through increased stomach acidity, and boost metabolism.

How does Huberman suggest priming the mind in the morning?

Huberman suggests using the third eye meditation technique to prime the mind. This involves focusing on breathing and then concentrating on the 'third eye' area, located above the eyebrows, to enhance focus and activate the pineal gland, promoting intuition and awareness.

What are the benefits of getting sunlight in the first three hours of the day?

Getting sunlight in the morning helps improve cognitive performance and overall well-being. Huberman recommends at least 30 minutes of morning sunlight exposure to fully experience these benefits.

What is an optimized breakfast according to Huberman?

Huberman's optimized breakfast includes protein, quality fats, and complex carbohydrates. He suggests delaying caffeine intake for 90 minutes after waking to avoid an afternoon energy crash. A typical breakfast might consist of eggs, toast, and avocado.

Which supplements does Huberman recommend, and why?

Huberman recommends taking probiotics, vitamin D3, and postbiotics. Probiotics improve skin health, vitamin D3 promotes muscle development, and postbiotics reduce gut inflammation to enhance nutrient absorption.

What is the role of cold exposure in Huberman's routine?

Cold exposure for at least 11 minutes a week helps boost energy levels and improves fat metabolism by activating brown fat, which helps the body burn energy more efficiently.

How does Huberman structure his work sessions during the day?

Huberman follows a 90-minute focused work session routine, followed by a 60-minute break. He advises turning off distractions during work to maintain deep focus, and suggests light physical activity during breaks to stay productive.

What are Huberman’s sleep protocols, and how do they promote better rest?

Huberman's sleep protocols include having a carb-heavy meal for dinner to lower cortisol levels, reducing artificial light exposure to boost melatonin production, and taking supplements like magnesium bisglycinate and theanine to relax the mind and enhance sleep quality.

Outlines

00:00

🌅 Starting the Day with Huberman's Morning Protocol

The narrator introduces Dr. Andrew Huberman, a neuroscientist, and mentions their goal to test Huberman's daily protocol for a scientifically perfect day. The first tip is to wake up at 6:00 a.m., a practice followed by many successful CEOs, as well as Huberman himself. The narrator is already accustomed to this and starts the day early, following Huberman’s method.

05:01

🥤 Morning Cocktail for Hydration and Digestion

Huberman’s next tip is to create a morning cocktail consisting of water, pink Himalayan salt, and lemon or lime juice. This mixture is believed to hydrate the body after a night of sleep, support digestion, and boost metabolism. The narrator, who has been using this cocktail for months, describes its health benefits, even though drinking it remains challenging.

10:03

🧘‍♂️ Activating the Third Eye with Meditation

Meditation is the next step in Huberman's routine, where the 'third eye meditation' technique is recommended for focus. The narrator explains how to perform this meditation by concentrating on breathing and the area above the eyebrows, known as the 'third eye.' This practice is said to activate the pineal gland, enhancing intuition and awareness for the day.

🌞 Workout and Sunlight Exposure

Getting sunlight while exercising is emphasized as a vital part of Huberman's routine. The narrator explains the importance of 30 minutes of morning sunlight for cognitive benefits and energy levels. To maximize time, Huberman suggests combining exercise with sun exposure, which the narrator accomplishes by going for a jog after meditation.

🍳 Optimized Breakfast for Energy

Huberman’s breakfast consists of protein, healthy fats, and complex carbs, with the narrator recommending a simple meal of eggs, toast, and avocado. Caffeine is delayed for 90 minutes after waking to avoid an afternoon crash, and tea is preferred over coffee due to its calming effects. This breakfast is designed to provide long-lasting energy and focus throughout the day.

💊 Minimizing Supplements for Maximum Effect

The narrator discusses Huberman's 'minmax' approach to supplements, where a few key ones are used for optimal benefits. Probiotics are highlighted for improving skin health and gut function, vitamin D3 for muscle growth, and postbiotics for nutrient absorption. The narrator uses Ritual’s Symbiotic Plus supplement, which combines these benefits into one product.

🧊 Cold Exposure for Energy and Focus

Cold exposure is the final morning routine, recommended for its cognitive benefits and its role in activating brown fat, which increases energy levels. The narrator showers with cold water for 1 minute and 30 seconds each day, aiming for a total of 11 minutes per week, as suggested by Huberman. This practice is done gradually to avoid discomfort.

💻 90-Minute Work Intervals for Productivity

The narrator follows Huberman’s recommendation to work in 90-minute intervals on their most important tasks, with a 60-minute break afterward. Huberman suggests that deep focus for 90 minutes maximizes productivity, while breaks allow the mind to relax. The narrator also mentions turning off their phone to avoid distractions during work sessions.

❤️ Ending the Day with What You Love

After a productive day, Huberman advises doing something you love in the evening. The narrator emphasizes spending time with loved ones, such as family or friends, to relax and enjoy life after following the routine all day. This helps balance the physical and mental effort put into the day’s work.

🌙 Sleep Protocol for Optimal Rest

Huberman’s sleep routine includes a carb-heavy meal to reduce cortisol and help the body relax, followed by dimming the lights to increase melatonin production. Supplements like magnesium bisglycinate and theanine are also taken to improve sleep quality by activating neurotransmitters that promote relaxation. The narrator follows this routine for a good night’s sleep.

🧐 Reflections on the Routine’s Practicality

After completing the routine, the narrator reflects on its effectiveness, noting that while many tips are beneficial, such as supplementation and breakfast, some parts, like the 90-minute work intervals, are impractical for those with structured schedules. They suggest incorporating only the feasible aspects into daily life for a more manageable improvement.

Keywords

💡Morning Routine

The morning routine in the video is built around scientific principles from Dr. Andrew Huberman's protocol. It includes waking up at 6:00 a.m., drinking a 'morning cocktail,' meditating, working out with sunlight exposure, and having an optimized breakfast. This routine is aimed at optimizing both mental and physical performance throughout the day.

💡Morning Cocktail

The 'morning cocktail' is a drink composed of water, pink Himalayan salt, and lemon or lime juice. This drink is highlighted as part of the Huberman protocol to help hydrate the body after a night's rest, improve digestion with the acidity of the lemon, and boost metabolism due to the minerals and electrolytes. It plays a foundational role in kickstarting the day’s wellness practices.

💡Third Eye Meditation

Third eye meditation is a technique used to enhance focus by concentrating on the area above the eyebrows, often referred to as the 'third eye.' In the video, it is used to activate the pineal gland, improve intuition, and prime the mind for the day ahead. This meditation practice is emphasized as part of the daily mental conditioning routine.

💡Sunlight Exposure

Sunlight exposure is a critical component of Huberman's routine, particularly within the first three hours of waking. It is explained that sunlight helps regulate circadian rhythms, improve mood, and enhance cognitive performance. The video underscores the importance of getting at least 30 minutes of morning sunlight, preferably while exercising.

💡Optimized Breakfast

An optimized breakfast consists of foods high in protein, quality fats, and complex carbohydrates. Huberman recommends such a meal to fuel the body properly for the day ahead, with examples including eggs, toast, and avocado. The breakfast is paired with a delayed intake of caffeine to avoid afternoon crashes, a key nutritional strategy mentioned in the video.

💡Cold Exposure

Cold exposure, such as a cold shower for 1.5 minutes, is included in Huberman's routine to boost energy levels and cognitive function by activating brown fat. The video mentions that 11 minutes of cold exposure per week is recommended for optimal benefits. Brown fat helps the body burn energy more efficiently, making this practice a crucial part of the wellness strategy.

💡Supplements

Supplements play a key role in Huberman’s protocol, particularly probiotics, vitamin D3, and postbiotics. These supplements are shown to improve gut health, muscle growth, skin appearance, and overall nutrient absorption. The video promotes using a streamlined approach with supplements, emphasizing quality over quantity for maximum efficiency.

💡90-Minute Work Sessions

The video references Huberman’s recommendation to work in 90-minute intervals, followed by a 60-minute break. This method is designed to maximize focus and productivity during deep work sessions. It is particularly important in a structured daily routine where the goal is to optimize performance on high-priority tasks.

💡Carb-Heavy Dinner

A carb-heavy dinner is suggested as part of Huberman's sleep protocol to help lower cortisol levels and improve relaxation before bed. In the video, meals like pasta are recommended, as carbohydrates can help the body produce the hormones necessary for sleep and reduce stress levels. This is part of the strategy to enhance sleep quality.

💡Sleep Protocol

The sleep protocol includes various steps to improve sleep quality, such as lowering light exposure at night and taking specific supplements (e.g., bisglycinate and apigenin) to trigger relaxation. The video explains how these practices help the brain relax by reducing forebrain activity and promoting the release of GABA, a neurotransmitter that aids in restful sleep.

Highlights

Dr. Andrew Huberman suggests waking up at 6:00 a.m. for optimal success and happiness, based on a study of CEOs.

Huberman’s morning cocktail includes water, pink Himalayan salt, and lemon/lime juice, which hydrates, aids digestion, and kickstarts metabolism.

The third eye meditation technique helps to prime your mind for the day by focusing on breathing and concentration on the area above your eyebrow.

Huberman recommends getting sunlight within the first 3 hours of waking up, ideally for 30 minutes, while exercising for added cognitive and physical benefits.

An optimized breakfast should be high in protein, healthy fats, and complex carbohydrates. Caffeine should be consumed 90 minutes after waking to avoid an afternoon crash.

Minimal supplements can offer maximum benefits. Probiotics, Vitamin D3, and postbiotics improve gut health, muscle development, and nutrient absorption.

Cold exposure for 11 minutes weekly enhances cognitive performance and increases brown fat, which boosts energy and metabolism.

Huberman's 90-minute work interval strategy helps you stay productive. Work intensely for 90 minutes, then take a 60-minute break.

He advises focusing on your most important task during the first work session of the day to maximize efficiency.

Huberman encourages people to do what they love after a productive day, spending time with loved ones or enjoying personal activities.

His nighttime routine includes eating a carb-heavy meal to reduce cortisol levels and improve sleep quality.

Huberman advocates for dimming the lights around 8:00 or 9:00 p.m. to enhance melatonin production for better sleep.

For improved sleep, supplements like magnesium bisglycinate and apigenin are recommended to activate GABA, which relaxes the brain.

Huberman advises taking these supplements 30-60 minutes before bed to improve overall sleep quality.

While many of these tips are scientifically valid, some, like the 90-minute work sessions and cold exposure, may be impractical for those with rigid schedules.

Transcripts

Dr Andrew huberman is a neuroscientist

who helps humans feel better with his

daily protocol and I want to put those

to the test so today I will live a

scientifically perfect life according to

huberman you can see how you can turn

your life around number one wake up at

6:00 a.m. in a study with over a th000

CEOs 64% of them claimed that waking up

this early not only made them successful

but also happier and what would you

expect huberman wakes up at the same

time now honestly I love this tip cuz my

alarm is already at 6:00 a.m. so as soon

as it goes off we get the day started

number two I create my morning cocktail

so this is what actually what hman calls

this morning cocktail and you do it

every morning so you take a cup of water

you add some pink Himalayan

salt you grab a lemon or a lime squeeze

all of it if you can and finally

mix once done just drink the whole

thing that never gets easier I've been

doing this for a few months now but this

morning cocktail does three things for

you first it'll give you your body the

hydration it needs after a whole night

without water especially because of the

salt it also gives the gut and stomach

acidity which is necessary for digestion

because of the lemon and third it

activates your metabolism number three

you will activate your third eye now

that your body is primed for the day you

need a prime your mind and in one of

huberman's podcasts he suggested that

when you meditate you should do one of

two things either relax or Focus now you

should choose between you so I have a

big day of work ahead of me so I'm going

to choose the focus route for the focus

route he suggest the third eye

meditation technique you could do slow

cadence breathing third eye meditation

can be very relaxing and yet it's a

focus and refocus practice to use third

eyye meditation you need to start

sitting down in an upright position then

you will place all your concentration on

your breath and don't change the way you

inhale or exhale just focus on your

breathing and your mind it'll start to

wander and when it does bring it back to

focusing on your breath after about 60

seconds of intense Focus over your

breath you will want to focus in the

area right above your eyebrow this area

is your third eye and now similar to

what we just did with breathing you

would just want to keep your focus on

that singular Point by using the third

eye technique you will activate the

pineal gland giving you a heightened

sense of intuition and awareness for the

rest of the day you have now primed your

mind and body for the day by waking up

at 6:00 a.m. drinking your morning

cocktail and using the third eye

technique for meditation there is so

much more you can do throughout your day

to feel even better so I need you to

watch till the end of the day so you can

see how it affects me let's keep going

number four work out while getting some

sunlight so your next step to having a

perfect day is to get sunlight as you

work out try and get as much natural

light as you can in the morning hours

especially the first 3 hours after

waking if you can work outside great did

you catch that you see a lot of men will

just step outside they'll get a few

minutes of sunlight and think that

that's enough but to really get the full

benefits and cognitive performance of

getting sunlight in the morning you need

to be outside for a minimum of 30

minutes so to use this time wisely What

huberman suggests get your workout while

you're outside for those 30 minutes

which is exactly what I did after

finishing my third eye meditation

technique I came outside got some

sunlight went for a quick job for 30

minutes now your boy's hungry back home

number five have an optimized breakfast

you see here wom's breakfast is composed

of three components food caffeine and

supplements see for food He suggests to

have something that's high in protein

with quality fats and complex

carbohydrates to simplify things down

for you you could literally eat the meal

that I eat every day which is just eggs

toast with some avocado it takes me like

2 minutes to put this breakfast together

now while having breakfast he also has

some type of caffeine which he suggest

that you have to put off for the first

90 minutes of each day science shows

that when you do this you offset that

afternoon crash that you get while

reaping all the benefits of caffeine now

he doesn't recommend you drink regular

coffee and instead you drink some sort

of tea because it has calming effects

which helps you throughout the day

number six I want you to use supplements

using the minmax approach which means I

want you to use the minimum amount of

supplements that will give you the

maximum amount of effort and take it

from me this is a little bit

embarrassing you're going to need this

tip cuz you don't want to end up with a

with a drawer full of supplements like

this all of these do something different

but to boil it all down I found multiple

studies that showed a relationship

between for example your gut health and

your attractiveness which really comes

from only three specific types of

supplements I'm telling you if you take

the supplements I'm about to show you

you're going to have better skin better

hair and be more attractive starting

with the first one it's probiotics which

is a specific type of fiber found in

foods during a study researchers found

that when participants started taking

probiotics they saw a significant

increase in the appearance of their skin

the reason is because these probiotic

fibers decrease something that's called

tewl This is is what's responsible for

skin dryness for me I use the symbiotic

plus formula from ritual and what I love

about ritual is that it's streamlined

and everything's transparent and this is

one of the only supplements that I've

tested and actually have seen and felt

the difference the second vitamin I want

you to start taking is some sort of

vitamin D3 now I take it in multiple

forms however this is crucial for your

muscle development see in a specific

study they found that when participants

took vitamin D3 alongside their training

regimen they saw a significant increase

in muscle fiber growth compared to the

group that didn't take vitamin D3 now

like I told you you can take D3 in

various forms you can take it just the

vitamin itself but then you end up with

a cabinet like this of various vitamins

or you can just take a multivitamin

again from ritual you can see I'm almost

done I take these every single day as

these not only contain the amount of

vitamin D3 that I'm going to need for

the day but also a long list of other

essential nutrients that you need and

what I love about ritual is that their

unique capsule is a slow delay release

capsule where it bypasses the the acid

from your stomach to get to your small

intestines see your small intestines is

where you absorb all your nutrients so

with ritual unlike other vitamins it

gets the nutrients where they need to be

in your body so you can absorb all that

vitamin D3 plus everything else they

have now the third supplement it's not

as well known but it's postbiotics this

is the result of probiotics interacting

with prebiotics what I love about a good

postbiotic is that it will offset the

inflammation in your gut which will help

you absorb more nutrients remember what

I told you once you get to that small

intestine that's where you absorb all

the nutrients meaning that the more

postbiotics you intake daily the better

your small intestines will be at

absorbing nutrients making you feel

great and here's where I really fell in

love with ritual I was about to go out

and buy a bottle of just postbiotic but

I realized that their symbiotic plus

formulation also had postbiotics so

instead of me having to gather all these

different post and prebiotics I just

need my symbiotic plus and I'm covered

with everything that I need and this is

what ritual is good at you essentially

just need a good multivitamin and a good

post and probiotic and you are covered

with everything you need if you guys

want to check out ritual they're going

to be linked down below with the special

discount code again you could go and get

all these independently if you'd like to

but if you want to keep it simple this

is the way to go seven finish off with

some cold exposure you see hum will

finish off his morning routine with some

cold exposure not only for its cognitive

benefits but also for its benefits on

Brown fat think about the brown fat as

like an oil in a candle that allows it

to burn hotter and longer simply put the

more Brown fat you have the more energy

you're going to have and the better

you're going to feel throughout the day

you need to get uncomfortably cold for

11 minutes a week so once I finish

eating I'm going to come in and have my

normal shower but at the end I'm going

to shower for a minute and 30 seconds on

cold water if I do this every day of the

week it will total out to 11 minutes and

the reason I do it this way is because

he States you don't want to do all 11

minutes at once so don't try and do 11

minutes in one go in an ice paath

probably not number eight you will work

on your most important task so from

there I come to my favorite work spot

and I'm going to start on my most

difficult task using huberman's 90minut

interval routine but I don't want anyone

to try and learn anything for longer

than 90 minutes the way it works is that

I just finished working for 90 minutes

of my most important task and Then

followed by a 60-minute break to relax

my mind and those 60-minute breaks I

would get up and walk around just to get

the blood pumping so you're not fully

sitting down and doing something

unproductive and also while you work I

suggest you turn your phone off or put

it on do not disturb for those 90-minute

work sessions so you're in deep work and

you don't get distracted by anything

number eight do what you love see at

this point I've worked all day I've

taken care of my mind my body my health

and it's at this point that you just

come back home relax and you truly enjoy

that for me it's easy spend time with my

wife my kids or catch up with friends

number 10 use the right sleep protocol

so for nighttime huberman uses all these

different protocols so to keep it very

simple for you I'm going to tell you

what he does what I've done and what you

should be doing as well first he makes

the very last meal of the day carb heavy

for dinner I generally will eat pasta or

something that includes more starches

because starches are known to actually

reduce cortisol levels in the body by

reducing my cortisol levels like this

I'm able to get in a more relaxed State

and that will improve sleep so for

dinner I did the same thing and I had a

carb heavy meal just like him second he

removes as much like as possible so

right around 88 or 900 p.m. I start

bringing the lights down the reason he

does this is that artificial light

reduces the body's ability to produce

our sleep hormone because it believes

that it's still daylight outside so I

made sure I turned off all my lights put

my phone in a different room and even

put down the blinds to make sure no

light was coming into my room and

finally he uses a variety of supplements

I take bisglycinate and appenine and you

take them about 30 to 60 minutes before

sleep and most people report having

incredibly improved sleep these

supplements trigger the activation of a

neurotransmitter called Gamba which in

turn shuts off our forebrain allowing us

to better relax through the night so I

took it 60 minutes before recording this

video right before bed now we're going

to

[Music]

sleep all right so next day what are my

thoughts cool routine I definitely felt

good at a lot of points throughout the

day uh but for the most

part kind of useless you know other than

the tips like supplementation the

breakfast those are good I do those on

my routine daily but some of the other

stuff while it is scientifically correct

it is Impractical for myself and I'm

sure for most of you like if you're in

school if you work a 9 to 5 or even if

you have your own business you can't

just work for 90 minutes a day and then

take 60 minute breaks whenever you want

so while it is optimal I find it to be a

bit impractical to live by all these

protocols so what I would suggest to you

take the best ones out of these the ones

that you can't Implement in your day add

them cuz I promise you you will feel

better the ones you can't don't feel too

bad about them cuz every little

Improvement you do to your daily routine

will make a significant

difference