Dr. Andrew Huberman, a neuroscientist who earned his Ph.D. from the University of California – Davis, is also the host of the Huberman Lab podcast. He collaborates with professional athletes and military veterans, and has emerged as Joe Rogan’s preferred health expert for his JRE podcast.
Dr. Andrew Huberman follows a specific morning routine, beginning by waking up at 6 am. He prioritizes getting direct sunlight exposure and drinking ample water, refrains from using his phone and engaging in social media or multitasking, waits 90 minutes before enjoying his morning caffeine, engages in a workout, and then proceeds to have a nutritious breakfast.
In regards to morning routines, Huberman has admitted that perfection is not always attainable and acquiring flexibility is the key. However, there are some basic fundamentals of his routine that are the building blocks for having a successful day, and to the contrary, there are simple things that you’ll want to avoid.
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Step 1: Ten Minutes of Direct Sunlight
Getting direct exposure to sunlight is the first and most important step in Huberman’s morning routine and what he suggests throughout his podcast discussions on morning optimization.
“The single best thing you can do for your sleep, your energy, mood, wakefulness, metabolism is to get natural light in your eyes early in the day. Don’t wear sunglasses to do it. It takes about 10 minutes or so.”
-Andrew Huberman, on Chris Williamson’s show
The major purpose of Step 1 is to set in motion a huge cascade of neurobiological, hormonal, and alertness benefits that are good for you. It reduces stress late at night, helps sleep, and offsets cortisol, and according to Huberman: “A million different things that are good for you (early sunlight benefits).”
Ideally, sun exposure could be in the form of a morning walk but also works just fine standing in the yard. The main point is that you are outside, direct in the light (not in the shadows), and not just through a window, for example. Obviously, don’t stare at the sun with your eyes.
Also see: What is Joe Rogan’s Morning Routine? The Answer
Step 2: Hydrate With Water
After getting sun exposure for ten minutes, Step 2 for Huberman is to begin the hydration process. Drinking water in the morning is crucial for rehydrating the body after a night’s sleep, as it helps kickstart the body’s metabolism and replenish the fluid lost during respiration and other bodily functions.
This morning hydration is particularly essential because it jumpstarts cognitive function and aids in the elimination of toxins, ultimately fostering overall well-being, improved digestion, and enhanced energy levels throughout the day.
Does Huberman put salt or electrolytes in his water? Yes, he mentioned that he uses LMNT electrolyte packets, or Pink Himalayan Sea Salt. LMNT electrolytes come in flavored variety packs that are available on Amazon:
LMNT Zero-Sugar Electrolytes – Variety Salt – Hydration Powder Packets (Amazon)
Step 3: Focus The Mind
In the 90 minutes before caffeine (see Step 4), Huberman tries to avoid electronics (email, social media, etc.) because that will breed a lack of focus for the rest of the day. When browsing social media, your brain delivers a cheap hit of dopamine, effectively tricking your brain into thinking it’s actually completing a worthwhile task.
Huberman tries to use this time in the morning to take care of a few critical tasks, particularly one cognitively hard task and/or one physically hard task. For example, he mentioned that he will read a scientific research article from start to finish, work on a paper he’s writing, or a research project.
“I experience great pleasure battling through something mentally challenging.”
Andrew Huberman
He tries to get his brain into a “linear mode” and avoid multi-tasking. The example of multi-tasking that he gave was to browse social media while making coffee. Avoid that and just focus on one task at a time.
Also see: Unveiling Joe Rogan’s Ice Bath Recovery Strategy
Step 4: Caffeinate
If you like to drink coffee, doing it the right way in Step 4 is critical. The major point is to wait 90-120 minutes after waking up and after getting direct sunlight and drinking water.
By waiting 90 minutes to drink coffee, Huberman says that it increases mood & energy, promotes better sleep, and removes the afternoon crash. The scientific reason is that it allows the remainder of adenosine, an organic compound that promotes sleep, to be flushed out of your system.
Huberman mentioned that his favorite form of caffeine is actually not coffee, although he drinks coffee in the afternoon sometimes. His favorite source of caffeine is Yerba Mate, a clean energy drink, which can be purchased on Amazon:
Guayaki Yerba Mate, Clean Energy Drink Alternative, 150mg Caffeine (Amazon)
Step 5: Work Out
“I have a very consistent routine I’ve done over 30 years where I weight train for 45 minutes to an hour every other day. Occasionally, I take an extra day off and occasionally due to travel or other commitments I’ll double up two days and then take two days off.”
Andrew Huberman on working out
Huberman said that his work out schedule is nothing fancy, but it is consistent and gets the job done. Typically, each day he alternates between weightlifting and cardio, and then has one full rest day at the end of the week. Here is what he mentioned as his typical workout schedule:
His favorite forms of cardio are jogging and jumping rope in the Zone 3 heart rate for 30-45 minutes, and occasionally swimming. He finds high intensity to be easier to embrace than the “long drawn out stuff”, so he sometimes utilizes a weight vest and runs for a shorter, more intense period of time.
Also see: Who is Dr. Rhonda Patrick? Joe Rogan’s Go-To Health Expert
When Does Huberman Work Out – Morning or Late?
It’s all a matter of personal preference and the flexibility of your schedule. Huberman said he prefers morning workouts but because of schedules and tasks, sometimes it is in the evening. He does not like to weight-lift in second half of day – always in the morning, but for cardio it doesn’t matter.
For weightlifting, he likes to be really caffeinated, listen to loud upbeat music, but keeps his phone out of the room for most workouts. The key is to just focus on the workout.
Huberman’s Things to Avoid in Your Morning Routine
Huberman gave a detailed explanation of the things “not to do” in the morning after waking up in his appearance on the Chris Williamson show:
- Laying in bed
- Keep the curtains drawn
- Only get artificial light
- Sitting and not moving
- Drinking coffee immediately
- Randomizing your activity
- Not being deliberate and intentional with tasks
On a humorous note, Huberman did say there is one good reason for staying in bed in the morning – a partner-related activity.
Commonly Asked Questions
Does sunlight work with cloudy weather?
Yes, Huberman said it is extra important to get outside on cloudy days, but he suggests going longer: about 20-30 minutes in total. On a very sunny day, sometimes just a few minutes is all you need.
“On cloudy days you especially need to get outside.” Huberman said on a Huberman labs YouTube clip.
Can you multitask with Sunlight Exposure?
Try to get as much natural light in the first 3 hours of your day as you can. Although not required, you can multitask with this step. The best way would be to do exercising outside or having coffee outside (after 90 minutes).
What about using the bathroom first?
Yes, Huberman mentioned that he does take care of his basic bodily functions whenever necessary, even if that comes before sunlight exposure or in between other steps.
What if you get up too early for sunlight?
If you are up before the sun and can’t get sunlight, the next best thing is to turn on as much artificial light as possible to kickstart your alertness, preferably overhead light. Special lamps that contain 10,000LUX are the best alternative and available on Amazon:
Sunrise Sensations – DayBright Light Therapy Lamp Full Spectrum, 10,000 LUX, UV-Free (Amazon)
The problem with artificial light from TV screens and phones is that they are not sufficiently as bright compared to the sun, but they are sufficiently bright enough to disrupt your sleep. That’s why you want to avoid looking at your phone in your bed or in the middle of the night.
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