Wakes up naturally between 5:30 am and 6:30 am. He does not use an alarm.
"Waking up early, usually around 5:00 or 6:00 am helps you feel more energized and focused throughout the day. Additionally, early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality."
AG1 by Athletic Greens is a comprehensive nutrition solution formulated to support whole-body health with 75 high-quality vitamins, minerals, and whole-food sourced ingredients. Its powder form makes it highly absorbable, so your body can easily get the nutritional support it needs every day.
If you wake up not fully rested, Yoga Nidra can help you achieve a sleep-like state and replenishes dopamine, reduces cortisol, reduces total sleep need.
2-10 minutes of sunlight exposure while walking for optic flow
Optional: Use an artificial light if the sun has not yet arisen. Get sunlight when it is available.
Cold exposure can be done as an ice bath or a shower. Ice baths have been shown to be more effective but cold showers can work too.
Resilience: 1X weekly, 1-3 min
Metabolism: 2X weekly / 11 min total
Recovery: 3-6 min after training
How cold? “I really want to get out but can stay in safely”. (~45F or ~7C)
Buy -> Cold Pod Ice Tub to cold plunge at home
Sunday – Endurance;
Monday – Legs;
Tuesday – Heat/cold cycling;
Wednesday – Torso push/pull;
Thursday – High effort, short cardio;
Friday – High-intensity interval training
While it's important to customize the routine to fit your personal needs, be sure to maintain the overall goals of the schedule. The specific days of each workout can be adjusted, but it's important to maintain proper spacing between exercises.
Delays caffeine or tea Intake by 2 hours after waking for adenosine regulation.
Prefers Yerba Mate over coffee. Buy Yerba Mate
Prioritizes deep thinking tasks early in morning.
Practices Intermittent Fasting. Usually fasts for 12-16 hours, and has his first meal early afternoon.
He usually eats a low-carb meal with meat and vegetables, but may add carbs like rice or oatmeal after intense exercise.
Optional: If Dr. Huberman is still feeling unrested he will do another 10-30 minute Yoga Nidra session.
According to Dr. Huberman, it may be more beneficial to do cardio workouts in the evening instead of weight training. However, he emphasizes that it's important to do what feels comfortable for you. He also mentions that there could be some advantages to doing a morning workout and saving cardio for the evening.
Eats 3-4 hours before bedtime
Eats carbs for replenishing glycogen levels and helps with sleep
Avoids eating too much meat before bed to avoid long gastric clearance.
"Avoid viewing bright lights—especially bright overhead lights between 10 pm and 4 am.
Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine."
According to Dr. Huberman sleep is the best nootropic, stress relief, trauma release, immune booster, hormone augmentation, and emotional stabilizer. It is no surprise his entire routine is geared towards optimizing it.
To monitor the effects of these supplements and his overall health, Huberman tests his blood twice a year using a company that offers comprehensive blood tests.
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Disclaimer: The routines and schedules highlighted on our website are provided solely for informational purposes and must not be construed as medical or professional guidance. These practices may differ significantly depending on an individual's unique preferences, objectives, and daily routine. Please be aware that some links to products within our content are affiliate links. Although not all routines have been explicitly endorsed by the specific individuals referenced, we diligently conduct thorough research to confirm that the information we present is both precise and current.
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