Neuroscientist: If You Feel Lazy in the Morning, TRY THIS | Andrew Huberman

Andrew Huberman explains the 4 key pillars of the perfect morning routine.

00:00 Intro
00:27 Pillar 1 - Sleep
01:47 Pillar 2 - Light
05:55 Pillar 3 - Caffeine
07:00 Pillar 4 - Temperature Regulation

This video is a condensed and highly edited version of the full 311 minute podcast from @JockoPodcastOfficial. We highly recommend watching the full episode and following the podcast for more context and information.

Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.

Speaker: Andrew Huberman
YouTube: @JockoPodcastOfficial

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#morningroutine #andrewhuberman #morningmotivation #mindset #sleep #testosterone #icebath #healthtips

[chocolateishappy]

for my friends who have less time, just read this short summary :
1) Sleep: sets a stage to be better at everything. Aim for 7-9 hours quality sleep at same time everyday (80% of your life's nights)
Tips: keep the bedroom dark and cool.
2)Light: take sunlight atleast 10 minutes in summer and 25-30 mins in winters (few hours before the after noon time) and avoid sunglasses at morning
It triggers release of dopamine, elevates testosterone and estrogen ( both male and female sex hormones), sets circadian rhythm
Try taking sunlight with less clothes ( sleeveless, no hat etc. )
3)Caffeine: delay intake of caffine after 90-120 mins of waking up to avoid afternoon crash as adenosine gets cleared.
4) Temperature regulation:
Ice baths or cold showers : actually increases core body temperatue and increase epinephrine and dompamine by 250% *same as cocaine*.
It enhances mood
This should be done relatively early in the day.
*) Tip from me : use blue lights filter in phone screens and try to make environment no too bright or use blue light filter glasses before 1-2 hr from sleep

Like please 👍😁

[jamesbarry]

You give the best advice and I have to tell you getting back into exercise has relieved aspects of my major depression in a big way. FYI thank you for your inspiration

[penniroyal]

I use sunlight frequently light bulbs in my bedroom lamp. When I wake up I turn this light on so my eyes can receive the sunlight in them. I’ve been using this method for about 3 years now and makes winters and sleeping in a room with almost no windows better for my mental and emotional health.

[newday]

Great video, since watching your sleep segments I have been getting routine to optimize my sleep pattern. It’s so interesting that your morning routine can set the stage for your whole day. Thank you

[vujicvladimir]

AWESOME !!!
EVERYTHYNG EXPLAINED IN DETAIL
THANK YOU !!!
🖒

[maxwelltaylor]

At 57 intermitten fasted last 40 years, always wake up early after good sleep. Work outside in construction. Grow all own otganic veg...Live in the wild totally off grid..yeah man...

[passingcloud]

I started doing this since watching the video for a week now… makes all the difference, this is the fastest way to adjust your body clock!

[saleemakhtar]

PERSONALLY I AM A GREAT FAN . I'M 65 AND A CERTIFIED GP FROM PAKISTAN.

[polisticaluz]

Hi! Mr. Huberman Could: you Talk about the Escitalopram Oxilate medicine ("Exodus") effect in the brain?

[evapavlou]

Ty but …
Pros n cons in everything …
This doesn’t always work / go well for everyone ! 🤔
Many could go in shock, even have a heart attack in cold ice water 🥶
Personally most people I know cannot get comfortable, relax nor sleep in a cool room, the room has to be cosy & warm to be able to drift into sleep 😴
Also, what happened to the constant sun wise drill we’ve been regimentally taught to …
Slip, slop, slap … 🌞 🔥 💁‍♀️
🤗

[cmyers]

Because of adenosine should one not take Adderal or Wellbutrin upon awakening, but wait 90 minutes?

[cish]

What are your thoughts on Red light Therapy? Does that help with light in the morning?

[saleemakhtar]

YOU CAN DO VERY WELL IN " THE GODFATHER " OR "DIRTY HARRY" OR " DOCTOR STRANGE" NO PUN INTENDED " TO SIR WITH LOVE ".

[Rusty]

Not a morning person at all and I’ve tried the sunlight tip, but it hasn’t worked at all for me. I also have summer SAD (aka “reverse” SAD) so not sure if it’s related to that 🫤