It’s that time of year when it’s time to let go of the New Year’s resolutions you so eagerly made.Officially (and ironically) called “no smoking dayJanuary 12th has come and gone. And with that comes data that suggests our New Year’s resolutions have been collectively abandoned. But if you’ve been here for any length of time, you know that we actively practice and preach a more sustainable approach. We focus on defining your vision and setting intentions that support how you want to feel. What does this look like for me? When you wake up, you feel energized and motivated to tackle your daily tasks. And that led me to Andrew Huberman’s morning routine.
The entire Camille Styles team Huberman Institute Podcast. Consistently ranked among the world’s top health podcasts, episodes cover all areas of health, discussing topics such as nutrition, sleep, and breathing techniques from a neuroscience perspective. That’s why our conversations are research-based and reveal insights on how to optimize your performance to live a fuller, more vibrant life.
So it makes sense to ask host and neuroscientist Dr. Andrew Huberman for guidance on how to build your ideal morning routine.And clearly we are not alone like he is millions of followers Periodically, we also look at the nitty-gritty details (everything from your wake-up time to your workouts to the composition of your morning meal, for example). And while I could find the answer down a deep rabbit hole, a corner of YouTube dedicated to this subject, I decided to try it myself. Spoiler: My life? I have transformed.
Featured image from an interview with Iskra Lawrence.
What is Andrew Huberman’s morning routine?
huberman’s podcast Detailing the steps and benefits of his morning routine. These include tasks that support both mental and physical health, from hydration to stretching to cold exposure. Here’s the breakdown.
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Let’s start with getting up early.
Specifically, between 5 a.m. and 6 a.m. As someone who’s always naturally drawn to early wake-up calls, this wasn’t too far of a departure from what I was already doing. I aim to go to bed around 9:30 (lights out, sleep mask On), I wake up at 6am to get a solid 8.5 hours. Waking up early helps regulate your circadian rhythm, leading to more sustained energy throughout the day. If this is difficult for you, consider investing in a sunrise alarm clock (we named the Hatch Restore 2 our ). A gentle alarm can help you wake up gradually, rather than a harsh notification that spikes your cortisol.
Let in natural light.
Aim to expose yourself to natural sunlight within an hour of waking up. This is a surefire way to reset your body clock, making the first step of waking up early even easier. Frankly, I found this to be the most difficult step in Andrew Huberman’s morning routine since I began my experiment in the middle of a harsh Chicago winter. But it’s also important to take a walk outside on a cloudy day.I boldly put on my hoodie and went out for about 10 minutes. walk (silently). Physical activity is a bonus, but even just drinking your morning H20 on your porch or balcony can have mood-boosting effects.
Keep your body hydrated.
Similarly, first is water. We all know that it’s important to prioritize hydration throughout the day, but drinking a glass too soon in the morning not only promotes digestion, but can also lead to poor health . stronger concentration. Enrich your sips with lemon juice or consider chlorophyll water. Further research is needed, but evidence Suggests that chlorophyll can support healthy skin and aging.I love Juna’s Detox Drops as a beneficial boost, or AG1 It delivers a trio of vitamins, minerals, and probiotics.
Please meditate.
Mr. Huberman swears, yoga nidra, I’m having a hard time getting over my love-hate relationship with the practice. He suggests targeting his 10 minutes to promote mental clarity and reset your nervous system before diving into the day’s stressors. This is part of my morning routine that I frequently modify.I’m going to rely on guided meditation either. headspace or superhuman app. But most often, you just sit cross-legged on the floor and practice breathing techniques for a few minutes. By doing this, I was no longer distracted by the task of quieting my mind and was instead able to lean into the grounding focus of my breath.
Please stretch it out.
As I’ve gotten older, I’ve become more conscious of prioritizing mobility, and stretching more consistently is an important cornerstone of that goal. Huberman encourages a simple morning stretch to keep you centered.By doing so, you will receive the following benefits: posture to stress reduction This is a sure-fire habit that compensates for long hours of sitting during your workday. These are some of our morning stretches to help you maximize your morning routine.
Make time to move your body.
Although I am a big fan of morning fitness ( barre 3 or at home shape Workouts are my ), and you can change your morning movements to suit your preferences. Maybe it’s a long walk around the block, a simple yoga routine, or maybe you’re his HIIT or strength training addict. Whatever speaks to you and feels good for your body is a routine to follow.
Eat a nutritious breakfast.
This can be difficult for people who don’t usually eat until noon. However, Huberman believes that breakfast is an important cornerstone of modern times, helping to support sustained energy and regulated hunger levels. Aim for a good balance of macronutrients by enriching your diet with protein, healthy fats, and complex carbohydrates. Try these easy breakfast ideas that are perfect no matter how long they take to prepare.
Try exposing it to cold regions.
Did I mention that the hardest part of Andrew Huberman’s morning routine is first getting some sunlight? Oh, and I meant getting exposed to the cold. Interest in cold treatment has increased in recent years, but people find it difficult to take the plunge (literally). However, when we expose our bodies to low temperatures, strengthen immunity, boost mood, reduce inflammation, etc. An ice bath is ideal, but you can also get the same effect by taking a cold shower.
Delay caffeine intake.
Do you like your morning cuppa right after you wake up? Huberman suggests delaying your habit by two hours specifically. It hurts, I understand. But you can avoid the afternoon energy dip by prioritizing both sun exposure and exercise. If you’re tempted to gulp down coffee to boost your energy after your first cup, just don’t. And, Huberman says, stop all caffeine intake after 2 p.m. to avoid disrupting your sleep.
Take-out
while others hurried through; 75 Hard Challenge, I’ve found that following Andrew Huberman’s morning routine is a more sustainable way to get a healthy start to the day. When it comes to building strong, supportive habits, working within a framework rather than rigidly following rituals will make it easier to bounce back when you “fall off” the so-called wagon. I like that Huberman encourages specific habits, such as movements, that allow you to adjust your steps to what feels best for you.
It’s certainly not easy, but it’s possible to follow Andrew Huberman’s morning routine. This is because you can immediately feel the effects on both your body and mind. First, stretching and exercising can help you feel more energized at work. Practicing breathing techniques (and meditating occasionally) can help you start your day focused and motivated. And as he completes each step, even if it’s just a one-minute cold shower, he can start his morning with a sense of accomplishment. This will snowball and lead to other small but important wins throughout the day.
