The Optimal Morning Routine - Andrew Huberman

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.

Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress, and optimize sleep.

Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.

In 2021, Dr. Huberman launched the Huberman Lab Podcast. The podcast is frequently ranked in the Top 25 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Follow him on IG and Twitter @hubermanlab @ hubermanlab

[justaguy]

Welcome to the "How to live properly" searching phase on the internet

[RigmanZ]

Crazy to think that a lot of this routine was probably stuff done by instinct thousands of years ago, yet after societal progression we now have to study it and force ourselves to perform a routine that will get us through the day.

[MightyMellow]

This explains why I feel so good when biking to work. Direct sunlight and exercise to kick start my day.

[rehanfarooqui]

1. Get decent solid sleep on a decent basis (aligns cell circadian rhythm clocks)

2. Get (5-10mins) natural light in eyes within 1 hour of waking up - get that modulated cortisol pulse (natural big spike sets alertness, focus, mood) as early as possible in the day (otherwise a shifted cortisol pulse towards the dead zone noon time could increase anxiety, depression, and difficulty falling asleep) —- get it in early, eyes send ‘wake up’ signal to hypothalmus in brain, which sets tone for melatonin release 16 hrs later (otherwise wonder why you’re wide awake at midnight)

3. Dopamine (main role = drive, motivation, pursuit - NOT PLEASURE) ... sunlight on eyes and skin increase that, also increase in testosterone = net result = ya feel good sunshine ☺️ live that good life! Enjoy baby

4. You wake up and feel ‘I don’t wanna do this man, so tired, no energy’ — go easy, baby steps: hydrate, some light exercise, slowly slowly build up :) natural part of your amazing healthy life giving routine baby

5. (20 second—1-3mins) cold shower - become super saiyan

6. THE AMOUNT OF PLEASURE THAT YOU EVENTUALLY EXPERIENCE IS DIRECTLY RELATED TO HOW MUCH PAIN YOU EXPERIENCE (13:13) .. seek pain = gain pleasure / seek pleasure = get pain

[funny]

Props to Huberman and the cartoonist for syncing the drawings along with the talk. I’m 55, and for some reason over the last couple of years, I’ve struggled to retain most of what I’ve read or listened to. But when accompanied by simple diagrams and drawings, the attention, comprehension, and retention to the subject skyrockets. Thanks

[alvares]

protect this man at all costs! Literally spitting pearls of wisdom. Every kid should be made to listen to this is school. Habituating your daily routine even to a single tool he talks about can change your life.

[aliadilxiodus]

Who else is watching this when they should be sleeping

[eardrum]

I generally don't do new year's resolutions; but here is a good one. Much needed. Thank you

[ARD]

Night shifts are so bad. The extra dollars (if you even get the penalty rate) are not worth the severe health trade off. You might be ok for a while but it will catch up.

[cheri]

Thank you for these videos. I am part Cherokee Indian and my grandpa taught me many things exactly what you are discussing right now as a small child with his love of nature. I still apply his knowledge he imparted to me which has similarities to what you are discussing now. Indigenous cultures have great knowledge we all may learn from. Affectionately. Reverence. ❤ Light ✨️ Running rivers of cold waters. Hot springs coming up from earth. Nature is the source.

[chrissalz]

The amount of people here deciding to summarize the video for the benefit of others is very inspiring to see. Thank you! :)

[monaalm]

Not me watching this in the middle of the night instead of sleeping

[ajg]

13:10

Wake up (6-8am) and immediatley go outside and get sunlight for 5-10 minutes. (30 minutes in winter)

Cold shower. (Switched to before the workout as everyone was complaining)

Do a morning workout and hydrate.

Caffeine 60-90 minutes after waking up. (Black coffee and fast)

[noproblem]

Looking back on it, cold showers changed my life. It always pulled me back into reality and helped me create self discipline. You really feel unstoppable when you take a cold shower and when you pair that with actually finishing work, everything starts to get better.

[iefyfzo]

I have seen this video several times and took the challenge. I am 73 years old, doing things in the gym, which I do at home now, that 16- my age can't. The optimal morning routine didn't seem like such small matters put together would be so meaningful. But WOW ! they definitely do. Yes I tried them, and still am and on my 3rd day and will continue to do so. I'll always be grateful to Doc Andrew and my willingness to challenge this method. Thanks for saving the world to those who will try these methods.

[sarah_krv]

Couple of months ago I had a massive breakdown and needed to rethink how I build my life. I was a bit lost on where to start and choosed to focus on "what felt right". I basically got out of bed, hydrated, went for a morning jog, had a cold shower and held back on caffeine until miday. Never felt better
It's funny to see it's actually backed up by science

[deakinhoward]

Andrew Huberman is one of the most fascinating professors, i have been listening to his regular weekly podcasts for almost 2 years now and they have been extremely beneficial to my life. I recommend scrolling through and listening to ones relevant to your lives. You wont regret it.

[CaliCarolyn]

Thank you for this great explanation of why movement and natural sunlight are so critical first thing upon waking for our bodies natural rhythms. With this understanding I’m much more committed to developing this as my standard morning routine. Have only recently found you Dr. Huberman but very grateful! ❤️🙏🏻❤️

[killianmerdrignac]

Truly amazing content 🙏🏻 I started morning routines by myself including short cold shower, walking outside for a couple minutes and exercising & stretching for 10 to 15min; and it turns out that this video just 100% validates it 👌

[UnschoolingCOM]

“Early to bed and early to rise makes a man healthy, wealthy, and wise.” ~ Benjamin Franklin