I Tried Andrew Huberman’s Morning Routine—5 Greatest Takeaways

‘Tis the season to ditch our zealously-made New 12 months’s resolutions. Formally (and cynically) dubbed “Quitters Day,” January 12th has come and gone—and with it information suggesting a collective abandonment of our start-of-the-year objectives. However in case you’ve been right here for a minute, that we actively apply and preach a extra sustainable strategy. We’re all about defining a imaginative and prescient and setting intentions that assist how we wish to really feel. What this seems to be like for me? Waking up energized and motivated to sort out my day by day to-do’s. And that led me to Andrew Huberman’s morning routine.

Your complete Camille Kinds workforce are enthusiastic subscribers of the Huberman Lab podcast. Commonly ranked the highest well being podcast on the planet, the present’s episodes cowl all areas of well being, discussing matters like vitamin, sleep, breathwork, and extra via the lens of neuroscience. As such, the conversations are research-driven, uncovering insights into how we will optimize efficiency to steer a extra fulfilled and vibrant life.

So, it comes as no shock that we’d look to host and neuroscientist, Andrew Huberman, Ph.D., for steering on learn how to construction a great morning routine. And clearly, we’re not alone, as his hundreds of thousands of followers repeatedly search out the nitty-gritty particulars as nicely (e.g., the whole lot from his wake-up time to his exercise to the elements of his morning meal). And whereas I may discover the solutions within the deep rabbit gap that’s the nook of YouTube devoted to the topic, I made a decision to strive it out myself. Spoiler: My life? Reworked.

Featured picture from our interview with Iskra Lawrence.

What’s Andrew Huberman’s morning routine?

Huberman’s podcast particulars the steps and advantages of his morning routine. In it, you’ll discover duties that assist each psychological and bodily well-being—the whole lot from hydration to stretching to sure, chilly publicity. Right here’s a breakdown.

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Begin with an early wake-up time.

Particularly, between 5 and 6 a.m. As somebody who’s at all times naturally gravitated towards an earlier wake-up name, this wasn’t an excessive amount of of a departure from what I already practiced. As a result of I purpose for a bedtime of round 9:30 (lights out, sleep masks on), I get up at 6 a.m. to make sure a stable 8.5 hours. Waking up early may also help regulate your circadian rhythm, resulting in extra sustained power all through the day. In case you discover this troublesome, contemplating investing in a dawn alarm clock (we named the Hatch Restore 2 our favourite). Moderately than spiking your cortisol with a jarring notification, it helps you get up regularly with a delicate alarm.

Get pure mild.

Intention for pure solar publicity inside an hour of waking up. It is a surefire option to reset your inner clock—and might make that first step of rising early all the better. Candidly, I discovered this probably the most troublesome step in Andrew Huberman’s morning routine, as I began my experiment in the course of a bleak Chicago winter. However even an overcast stroll outdoors counts! I bravely bundled up in my parka and ventured out for a fast 10-minute (silent) stroll. Whereas motion is a bonus, you may also reap the mood-boosting advantages by merely sipping your morning H20 in your porch or balcony.

Rehydrate your physique.

As in, water very first thing. Everyone knows that prioritizing hydration all through the day is essential, however downing a glass instantly within the AM not solely helps digestion however can result in stronger focus. Supercharge your sip with lemon juice or think about chlorophyll water. Whereas extra analysis is required, there’s proof to recommend chlorophyll can assist wholesome pores and skin and growing old. I like Juna’s Detox Drops as a helpful increase or AG1 for the trifecta of nutritional vitamins, minerals, and probiotics.

Meditate.

Whereas Huberman swears by yoga nidra, I’ve a tough time getting previous my love-hate relationship with the apply. He suggests aiming for 10 minutes to advertise psychological readability and reset your nervous system earlier than diving into the stressors of your day. That is one a part of the morning routine that I usually modify. I’ll depend on a guided meditation via both Headspace or the Superhuman app. However as a rule, I’ll sit cross-legged on the ground and apply a couple of minutes of breathwork. Doing this, I discover I’m much less distracted by the problem of quieting my thoughts and might as a substitute lean into the grounding point of interest of my breath.

Stretch it out.

I’ve grown extra intentional about prioritizing mobility as I age and stretching extra constantly has develop into a key cornerstone of that aim. Huberman is aligned and encourages a fast morning stretch. Doing so advantages the whole lot from posture to decreased stress and is a stable behavior to offset lengthy intervals of sitting through the work day. These are a few of our favourite morning stretches to assist maximize your morning routine.

Find time for motion.

Whereas I’m a devoted morning health fan (both barre3 or an at-home FORM exercise are my faves), your morning motion can look nonetheless you’d like. Perhaps that’s going for an extended stroll via your neighborhood or flowing via a fast yoga routine, or maybe you’re a HIIT or power coaching junkie. No matter resonates and feels good on your physique is the routine to comply with.

Eat a nourishing breakfast.

For these of us who don’t usually eat till midday, this will current a problem. However Huberman is a believer that breakfast is a key cornerstone of our day, serving to assist sustained power and controlled starvation ranges. Intention for a very good steadiness of macronutrients, with protein, wholesome fat, and complicated carbs rounding out your plate. Strive any of those straightforward breakfast concepts which can be excellent irrespective of how a lot time it’s a must to prep.

Strive chilly publicity.

Did I say getting daylight very first thing was the toughest a part of Andrew Huberman’s morning routine? Oops—I meant chilly publicity. Whereas curiosity in chilly remedy has been trending over the previous few years, I’ve discovered it arduous to take the (literal) plunge. Nonetheless, exposing our our bodies to chilly temperatures has been proven to strengthen immunity, increase your temper, scale back irritation, and extra. And whereas an ice bathtub is right, you may expertise related advantages by taking a chilly bathe.

Delay your caffeine consumption.

Love your morning cuppa proper after rising? Huberman suggests delaying your behavior—by two hours, particularly. Painful, I do know. However by prioritizing each solar publicity and train first, you’ll be capable to keep away from the afternoon power droop. In case you’re tempted to maintain your power excessive by pounding espresso after that first cup, one phrase: don’t. And in accordance with Huberman, reduce off all caffeine consumption after 2 p.m. to keep away from disruptions to your sleep.

The Takeaway

Whereas others are chugging their means via the 75 Arduous Problem, I’ve discovered that following Andrew Huberman’s morning routine is a extra sustainable option to nonetheless get a wholesome begin to the day. Relating to constructing sturdy, supportive habits, working inside a framework—quite than being rigidly strict about your rituals—ensures a better return if you’ve “fallen off” the so-called wagon. I like that Huberman encourages sure habits such a motion, the place you may adapt the step to align with what feels finest for you.

It’s actually not straightforward, however sticking to Andrew Huberman’s morning routine is feasible due to the speedy advantages I expertise in each my physique and thoughts. Stretching and exercising very first thing permits me to really feel extra energized in my work duties. Training breathwork (and the occasional meditation) helps me begin my day centered and motivated. And finishing every step—sure, even my minute-long chilly bathe—lets me begin the morning with a way of accomplishment. It’s the snowball impact in motion, resulting in different small, however important wins all all through the day.