10 THINGS You SHOULD do every DAY (According to Science)
Summary
TLDRThis 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
🌅 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.
🥤 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.
🧘♂️ 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.
Mindmap
Keywords
💡Morning Routine
💡Morning Cocktail
💡Third Eye Meditation
💡Sunlight Exposure
💡Optimized Breakfast
💡Cold Exposure
💡Supplements
💡90-Minute Work Sessions
💡Carb-Heavy Dinner
💡Sleep Protocol
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
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