I tried Andrew Huberman's Strict Daily Routine (optimise sleep, focus & health)

Summary

In a month-long experiment, the narrator follows Andrew Huberman's science-based daily routine, designed to improve sleep, focus, and overall productivity. The routine includes early morning light exposure, electrolyte-rich salty water, caffeine delayed until later in the day, intermittent fasting, and strategic work blocks. Key highlights include the positive impact of natural light on sleep, the productivity boost from focused 90-minute work periods, and benefits from caffeine and workouts. While some aspects like cold showers were a challenge, the routine led to better sleep, higher focus, and increased energy, making it a valuable experiment for improving daily health and productivity.

Takeaways

• 😀 Andrew Huberman's science-based daily routine is designed to improve health, sleep, and productivity. It is free and accessible, with several steps that anyone can follow.
• 🌅 Getting natural sunlight in the morning is crucial for setting your circadian rhythm. It positively affects mood, energy, alertness, hormone balance, and sleep.
• 💧 Drinking salty water or an electrolyte mix like Element in the morning helps with brain function and wakes up your body by providing sodium, potassium, and magnesium.
• ⏰ Huberman's routine includes working in 90-minute blocks, taking advantage of ultradian rhythms, followed by 20-minute breaks to reset focus and energy.
• ☕ Caffeine should be consumed 90-120 minutes after waking up to avoid blocking the body's natural clearing of adenosine, which leads to feeling more awake throughout the day.
• 🏋️‍♂️ Huberman alternates between resistance training and Zone 2 cardio. Zone 2 cardio, done at a moderate pace, is excellent for cardiovascular health and endurance.
• 🚶‍♂️ Walking backward on a hill was a part of the routine to improve knee health and strengthen the quads, but an alternative like pulling a sled backward works just as well.
• ❄️ Cold showers or ice baths, though uncomfortable, help release adrenaline, boost energy, and build resilience. However, personal preferences may vary.
• 🧘‍♂️ Yoga Nidra or non-sleep deep rest (NSDR) is a relaxation technique that helps reset the brain in the afternoon, though some people may fall asleep during the session.
• 🌙 Evening light exposure, similar to morning light, signals to the brain that the day is ending and prepares the body for sleep, promoting better sleep quality.

Q & A

What is the main purpose of following Andrew Huberman's routine in the video?

The main purpose is to see if Andrew Huberman's science-based daily routine could improve health, sleep, productivity, and well-being, particularly by experimenting with free and scientifically-backed methods such as getting sunlight, adjusting caffeine intake, and following structured work blocks.

Why does the narrator start their day by drinking salty water instead of green tea?

The salty water, which contains electrolytes like sodium, potassium, and magnesium, helps wake up the brain by interacting with neurons, potentially improving mental function and energy. This replaces the narrator's usual green tea to avoid caffeine for the first two hours of the day.

What role does morning sunlight play in Huberman's routine?

Morning sunlight plays a crucial role in setting the body's circadian rhythm, which helps regulate sleep, energy, mood, and alertness. Exposure to natural light early in the day helps signal to the brain that it will be time to release melatonin about 16 hours later, aiding in better sleep.

What is the reasoning behind delaying caffeine intake in Huberman's routine?

Delaying caffeine intake by 90 to 120 minutes allows the body to clear adenosine, a neurotransmitter responsible for sleepiness. Drinking caffeine too early can block the natural clearing process, which might lead to a cycle of fatigue and overconsumption of caffeine.

What is the significance of Huberman’s recommendation to work in 90-minute blocks?

Huberman suggests working in 90-minute blocks because our bodies operate in ultradian rhythms, with cycles of peak focus followed by natural dips. By taking a 20-minute break after each block, you can reset and return to work with renewed focus and energy.

What is Zone 2 cardio, and why is it part of Huberman's exercise routine?

Zone 2 cardio refers to exercise where the heart rate stays in a moderate intensity range, which is beneficial for cardiovascular health and endurance. Activities like running, cycling, or rowing in this zone help improve overall fitness without overexerting the body.

Why does the narrator walk backwards on a hill, as part of the experiment?

The narrator attempts backwards hill walking because it is said to strengthen the quads and improve knee health. It is a recommendation from Huberman's routine, though the narrator humorously expresses doubt about its necessity, opting to later pull a sled backwards as an alternative.

How does the narrator feel about cold showers, and how does it fit into Huberman's routine?

The narrator dislikes cold showers but acknowledges their benefits, such as increased energy, focus, and building resilience. The cold water releases adrenaline, which boosts alertness and can improve physical performance, but the narrator prefers ice baths over cold showers.

What is Yoga Nidra, and why does Huberman recommend it in his routine?

Yoga Nidra is a form of guided meditation that helps with deep relaxation and acts as a reset for the brain. Huberman recommends it to provide a break during the day, offering mental rest, and enhancing focus upon returning to work.

What were the effects of following Huberman’s routine on the narrator's sleep?

Following Huberman’s routine improved the narrator's sleep quality significantly, with sleep scores reaching as high as 99. The combination of morning sunlight, avoiding caffeine too early, and other elements of the routine helped achieve deeper, more restful sleep.