I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]
Summary
TLDRThe video explores the impact of adopting Andrew Huberman's science-backed morning routine on the creator's productivity and well-being. Struggling with low energy, poor focus, and inconsistent habits, the creator follows Huberman's advice, including morning sunlight exposure, delayed caffeine intake, focused work sessions, physical exercise, and cold exposure. Despite initial challenges, significant improvements in mood, energy levels, and work productivity are observed. The creator emphasizes the benefits of discipline and overcoming discomfort, ultimately feeling more resilient and accomplished. The video concludes with a recommendation for HelloFresh, a meal kit delivery service that has positively influenced the creator's lifestyle.
Takeaways
- π Andrew Huberman is a renowned neuroscientist known for his research and podcast on optimal habits and routines for a fulfilling life.
- π The video creator plans to follow Huberman's science-backed morning routine for 30 days to overcome a personal slump in energy and focus.
- β±οΈ The morning routine includes waking up around 6:30 AM, walking in sunlight for 10-15 minutes, and delaying caffeine intake for 90-120 minutes post-waking.
- π§ The creator adds sea salt to water and drinks Athletic Greens, a supplement compatible with fasting, and skips eating until late morning.
- π After waking, a 90-minute focused work session is conducted without phone distractions to enhance productivity.
- ποΈββοΈ Physical exercise is incorporated for about an hour after the cognitive work session.
- βοΈ Deliberate cold exposure, such as cold showers, is part of the routine for its energizing effects.
- π The creator initially struggles with focus and work productivity despite following the routine, indicating the need for additional adjustments.
- π The creator revisits Huberman's advice, implementing workspace optimizations like eye-level computer positioning and low-level white noise for better focus.
- π΅ A significant improvement in focus is achieved by minimizing phone usage, especially during work sessions.
- π The creator experiences a flow state in work and feels more resilient against distractions, attributing this to the challenging daily habits adopted from the routine.
- π By the end of the 30-day challenge, there is a noticeable improvement in energy levels, mood, and overall well-being, with the creator committing to continue the routine.
Q & A
Who is Andrew Huberman and what is his area of expertise?
-Andrew Huberman is a neuroscientist known for his research at Stanford University and his podcast. He is considered an expert on habits and routines for living a successful and fulfilling life.
What is the purpose of the 30-day challenge undertaken by the video's narrator?
-The narrator is trying Andrew Huberman's science-backed morning routine to overcome a slump, increase energy, improve focus, and enhance overall productivity.
What is the first activity the narrator does after waking up at around 6 a.m.?
-The first activity is to make a note of the time they woke up.
Why is getting sunlight vital according to Andrew Huberman's morning routine?
-Sunlight exposure through a walk outside is vital for mental and physical health as part of the morning routine.
How does the narrator plan to delay caffeine intake in their morning routine?
-The narrator plans to delay caffeine intake to 90 to 120 minutes after waking up, initially drinking water with a bit of sea salt and Athletic Greens.
What is the duration of the work session the narrator commits to after their morning routine?
-The narrator commits to a 90-minute work session with the phone off and away from distractions.
What physical exercise does the narrator include in their morning routine?
-The narrator includes about an hour of physical exercise in their morning routine.
What is the method of 'deliberate cold exposure' mentioned by the narrator?
-Deliberate cold exposure refers to taking cold showers each morning, which is part of the narrator's routine.
What tests does the narrator conduct to track their progress during the 30-day challenge?
-The narrator conducts a blood test to measure hormone levels, tracks daily energy and mood levels, and evaluates work productivity with the help of a family member who is also their boss.
What changes does the narrator make to their workspace to improve focus according to Huberman's advice?
-The narrator props the computer up to eye level, uses low-level white noise, and tries to create an optimal environment for learning and workflow.
How does the narrator address the issue of phone distractions during their work sessions?
-The narrator decides to keep their phone powered down until lunchtime to reduce distractions and improve focus during work sessions.
What is the final outcome of the 30-day challenge for the narrator in terms of energy, mood, and productivity?
-The narrator reports improved energy levels, mood, and work productivity, with a significant increase in focus and a better ability to manage distractions.
What is the role of HelloFresh as the sponsor of the video?
-HelloFresh is a meal kit delivery company that sponsors the video, offering a service to make cooking healthier and more time-efficient by delivering recipes and ingredients to the viewer's door.
Outlines
π Embracing Andrew Huberman's Morning Routine
The speaker expresses gratitude to HelloFresh for sponsoring the video and introduces Dr. Andrew Huberman, a renowned neuroscientist from Stanford University, as an expert on optimal daily habits. The speaker acknowledges their own recent slump in energy and productivity and decides to follow Dr. Huberman's science-backed morning routine for 30 days to overcome this rut. The routine includes waking up around 6:30 AM, seeking sunlight with a walk, delaying caffeine intake, and abstaining from food until late morning. The speaker also plans to work for 90 minutes without distractions, engage in physical exercise, and practice deliberate cold exposure. They track their progress through blood tests, daily energy and mood levels, and work productivity assessments with the help of their brother, Brendan.
π¬ Struggling with Focus and Productivity
Despite implementing Dr. Huberman's morning routine, the speaker continues to struggle with focus and productivity during work sessions. They express disappointment in their testosterone levels being below average and the lack of significant improvement in work performance. The speaker decides to revisit Huberman Lab episodes for additional insights and makes adjustments to their workspace, such as elevating the computer screen and using low-level white noise to enhance alertness and workflow. They also share their feelings of defeat and frustration with self-discipline and focused work, highlighting the ongoing battle with distractions and the impact on their potential and future.
π΅ Overcoming Distractions and Achieving Flow
The speaker identifies phone usage as a major distraction and decides to keep the phone powered down until lunchtime to improve focus. This strategy leads to a more productive work state, allowing the speaker to experience flow states during work sessions. They also credit the routine's challenging aspects, such as cold showers and saltwater drinks, for building resilience against distractions. The speaker reports improvements in energy, mood, and work performance, culminating in a perfect day with high energy and mood levels. They express gratitude for the routine's positive impact on their life and share their intention to continue with it.
π½οΈ Promoting HelloFresh for Healthier Eating
In the final paragraph, the speaker transitions to promoting HelloFresh, a meal kit delivery service that simplifies cooking by providing healthy and easy-to-prepare recipes. They share their personal experience with the service, highlighting the convenience of having portioned ingredients and a variety of recipes to choose from, which has improved their cooking experience and reduced food waste. The speaker encourages viewers to try HelloFresh using a provided discount code and emphasizes the positive impact it has had on their life.
Mindmap
Keywords
π‘Morning Routine
π‘Andrew Huberman
π‘Caffeine Intake
π‘Sea Salt
π‘Athletic Greens
π‘Fasting
π‘Physical Exercise
π‘Cold Exposure
π‘Productivity
π‘White Noise
π‘HelloFresh
Highlights
Sponsoring acknowledgment: HelloFresh supports the video.
Expert introduction: Andrew Huberman, a neuroscientist from Stanford University, is known for his research on optimal habits and routines.
Personal challenge: The narrator aims to follow Huberman's morning routine for 30 days to overcome a slump in energy and focus.
Morning routine details: Waking up around 6:30 AM, walking in sunlight for 10-15 minutes, and delaying caffeine intake.
Health practices: Drinking water with sea salt and Athletic Greens, fasting until late morning.
Work productivity: A 90-minute focused work session without phone distractions.
Physical exercise: Engaging in physical activity for about an hour after the work session.
Cold exposure: Incorporating deliberate cold exposure as part of the daily routine.
Initial struggle: Despite the routine, the narrator still faces challenges with focus and work productivity.
Workspace optimization: Adjusting the computer screen to eye level and using low-level white noise for better focus.
Energy and mood improvement: Noticing benefits in energy and mood from the routine.
Productivity plateau: Despite improvements in other areas, work productivity remains a challenge.
Phone distraction: Identifying phone use as a major distraction and its impact on work focus.
Phone usage change: Keeping the phone powered down until lunch to enhance focus during work sessions.
Flow state achievement: Experiencing flow states and increased productivity by controlling phone usage.
Resilience building: Developing resilience through daily challenging habits, like cold showers.
Overall improvement: Noting improvements in energy, mood, and work productivity over the 30-day challenge.
Health test results: Positive changes in vitamin D levels, cholesterol, and overall health.
Long-term commitment: The narrator's decision to continue the routine due to its benefits.
Challenge completion: Celebrating the end of the challenge with a cold plunge and sharing the routine with friends.
Sponsor promotion: HelloFresh advertisement and its benefits for healthier and time-saving meal preparation.
Transcripts
thank you to hellofresh for sponsoring
this video
then Drew huberman
the internet's favorite neuroscientist
Andrew huberman Andrew Huber Andrew
huberman through his research at
Stanford University in his excellent
podcast he has become the go-to expert
on the best habits and routines for
living a successful and fulfilling life
and this is me
while I don't think I have the worst
habits in the world lately I've been in
a slump
less energy throughout the day slacking
off in healthy habits and an inability
to focus on my work leading to a
constant feeling like I'm going through
the motions at half speed so for the
next 30 days I want to try Andrew
huberman's science-backed morning
routine to see if he can pull me out of
the rut that I'm in but what is Andrew
huberman's morning routine for me I tend
to wake up sometime around 6 a.m 6 30
and I write down the time in which I
woke up the second thing I do after I
wake up is I make a beeline for sunlight
so getting outside for a 10 minute walk
or a 15-minute walk is absolutely vital
to mental and physical health
we get back I start craving caffeine but
I purposely delay my caffeine intake to
90 minutes to 120 minutes after I wake
up so for me I just drink water I also
put a little bit of sea salt in the
water
and I also drink my athletic greens
which is compatible with fasting so I
don't eat anything until about 11 A.M or
12 noon
next I would do a 90 minute bout of work
and that's typically phone off and out
of the room you'd be amazed how much you
can get done in 90 minutes if you are
focused
after I finish that cognitive workout I
do some form of physical exercise for
about an hour very last but certainly
not least deliberate cold exposure
and that's what I do each morning and
I'm certain that these tools work
on day one I wake up craving coffee
however instead I get ready and I head
out from my morning walk and while it's
definitely no morning coffee it actually
is really really nice and I feel pretty
good afterwards
what doesn't feel so good though is
drinking salt water
but I don't want to rely on how I'm
feeling to evaluate my progress on this
goal as feelings can change pretty
quickly I don't want to do this
here we go
to track my progress with this challenge
I'm gonna be conducting three tests the
first is I just took a blood test for
day one that's gonna measure things like
my testosterone levels and judging by
how scared I was to prick my finger oh I
can't do it I can't do it I'm worried
they might be a little low oh test
number two is by tracking my energy and
my mood levels at the end of each day
I've already been doing this for the
past month so at the end of this I'm
going to compare my numbers and see if
I've made any improvements and finally
I'll be testing my work productivity to
help me evaluate that I've asked for
help from the one person who knows my
work habits better than anyone else my
name is Brendan I am Cam's brother and
his boss
that's
I'm evaluating how you do at your job
that makes me your boss
sure you procrastinate get distracted
procrastinate more just a Serial
scroller bad communication bad time
management missed deadlines
yeah I think that sums it up and sadly
he's not wrong I am terrible at focusing
and in my first week in this challenge
that seemingly has not changed even with
a science-backed checklist to help my
brain is still struggling to get into
the zone and work effectively and even
though it's still early into this goal
I really need to figure this out or a
bit more context I work from home most
days and if you come through here you
just gotta come through the bathroom
past the toilet and voila
this is where I work staring at a screen
in a storage room closet that is
connected to
my bathroom now I have done the best to
make this space feel cozy however it is
still
kind of a shitty place to work no pun
intended and with that I've become
really good at getting out of this room
and distracting myself at any chance I
can get even with my phone out of the
room I am getting up constantly to top
up on coffee or look for snacks that I
can't even eat because I'm fasting and
with each of these interruptions I'm
killing my momentum when I try to dig
into a task and I'm falling further and
further behind in my work and this is
definitely the area I need to improve
the most
or at least that's what I thought
testosterone
that's your ideal range 2.49
2.4
I'm below average
I am speechless I am speechless
so one weekend and I am failing in two
categories
great
with the discouraging week one complete
I really want to hone in on improving my
work sessions for week two so I decided
to revisit some huberman lab episodes to
see if there's any tweaks I can make to
improve my focus
couple of things for optimizing
workspace that are grounded in
neuroscience and physiology so what I do
is I prop the computer up such that it's
at least at eye level when our eyes are
directed upward it creates a state of
heightened alertness in addition I use
low level White Noise turned on at a low
volume not with headphones most of the
time puts the brain into a state that's
optimal for Learning and workflow the
one single perk of working in a bathroom
white noise is easy to come by
I'm hoping that if I compare as much of
huberman's advice on focus with the rest
of my morning routine that it can put me
in the best possible position to lock in
on my work and really start to see some
progress this feels crazy to say this
early into a challenge
but I feel like I'm already noticing
benefits from this strictly from like an
energy and mood standpoint I used to
wake up every morning and just like do
them scroll Twitter and now I like I
genuinely look forward to these walks
but get some natural light in my eyes
get some fresh air some steps I'm like
halfway through an audiobook that I
started this week
things are going well even with my cold
showers while they're definitely not fun
during I do feel energized afterwards
and it feels like it fuels the rest of
my day this next blood test is about to
be
so much better
[Music]
but as much as I've seen Improvement in
my energy and in my health my work
sessions still seem to come up short if
I'm being honest there hasn't been as
much improvement as I was hoping
it's hard to point to anything and say
you've accomplished more than you
normally do
determined to improve my performance I
opted to switch where I was going to be
working and and hopefully get myself
into a better zone for focused work
[Music]
three days working out of my house
my work still hasn't improved and it's
starting to look more and more like the
problem isn't where I'm working
the problem is me yet another day
where I am not as productive as I should
just feels like the story of my life at
this point ever since I started working
for myself ever since it's just me and
my computer in my house
like it is like pulling teeth it it just
feels like my brain cannot do this
and I don't know what that is but it
feels like I've been fighting against
the same thing number one problem in my
life is being able to work for myself be
disciplined be focused in my own work
and I like it's been eight years of
fighting this same thing
like how does it make any sense it
starts to just feel like like it just
starts to feel like this
is who I am like this is
like
maybe I'm just like not the person that
I thought I was maybe this is just like
it you know and that's that is scary and
I just feel like I'm leaving so much
potential on the table for myself for my
future and that like that thought is
like horrifying you know
goodness gracious
feeling defeated my only hope now is to
try and work backwards through the past
two weeks to hopefully try and figure
out what has been holding me back
why is it that everything feels like
it's working except for this one thing
ever since it's just me and my computer
in my house it is like pulling teeth
just a Serial scroller halfway through
an audiobook that I started this week
and I just feel like I'm leaving so much
potential on the table for myself for my
future like that thought is like
horrifying
even though I've been working with my
phone off and out of the office I am
still constantly using it throughout
this routine on my walks before I get
ready to work and after my 90 minutes
are up I immediately go to my phone and
if I'm constantly distracting myself
before I sit down
it feels like I just keep craving that
distraction when I'm working
[Music]
the next morning I decided to try
keeping my phone powered down until it
was time for my lunch break to see if it
would help me Focus
the moment you sit down to do some
serious work and you flip off the
internet all of a sudden it's as if the
phone has a voice but we all are
familiar with the fact that if we are
focused on something that all that just
kind of melts away
so I'm creating this space I'm funneling
my brain into a state where I set up a
relationship not just between me and the
work that I'm doing but between me and
my ability to control my own State of
Mind
the more I avoided using my phone the
more focused I felt allowing me to move
throughout my mornings faster and more
productively
and on the days where I really wanted to
use my phone the most
I straight up stashed that in my
car because I need to focus
and I have to say that while it can be a
challenge to try and achieve this state
and this tunnel of work some days you
start to get kind of addicted to it it
feels really good it's like a workout
for the mind
I don't remember the last time I had an
experience where I I feel like I was in
a flow state twice today
twice oh and it feels good I cannot say
it enough that felt so good today
as strange as this may sound I feel like
the habit of jumping in the cold showers
and drinking those awful salt water
drinks has actually made me more
resilient when it comes to distraction
because just practicing that daily habit
of doing something hard that I know will
be satisfying once it's over
literally the exact same thing with
getting in focused work it's hard it's
challenging but I feel so much better
than I have in some time we got a 10 in
energy in a 10 in mood that is the first
perfect day of this challenge
today was a good day a really really
good day and when I tally up my numbers
from the last 30 days there's been
Improvement in both my energy levels and
my mood with my reported energy levels
increasing almost two whole points not
just that you've turned in everything on
time this week which I appreciate it's
that it's really good work which leaves
just one final test here we go
day one day 30 let's go I'm average
vitamin D got better my cholesterol got
better
everything is better
things have been going so well I even
started putting my friends onto the
routine
and how did you hear about it
you told me about it
things have been going so well that I am
honestly going to continue doing this
and I'm so thankful that I gave this a
try and to celebrate on the final day I
invited my brother and my friend Matt
out to go for a cold plunge to finish
this off by doing something challenging
that I know will feel good afterwards
and my hope is that going forward after
this challenge that I can do that more
often that I can force myself to do
difficult things
that I know will pay off in time
[Music]
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