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‘Tis the season to ditch our zealously-made New Year’s resolutions. Officially (and cynically) dubbed “Quitters Day,” January 12th has come and gone—and with it data suggesting a collective abandonment of our start-of-the-year goals. But if you’ve been here for a minute, you know that we actively practice and preach a more sustainable approach. We’re all about Determining your visionSetting intentions that support the way we want to feel. What does it look like for you? Waking up energized and motivated to tackle my daily to-do’s. And that led me to Andrew Huberman’s morning routine.
Camille Styles’ entire team is a passionate subscriber to the Huberman Lab podcast. Regularly ranked the top health podcast in the world, the show’s episodes cover all areas of health, discussing topics like nutrition, sleep, breathwork, and more through the lens of neuroscience. The conversations are research-driven and uncover insights into how to optimize performance in order to lead a more fulfilling and vibrant life.
So, it comes as no surprise that we’d look to host and neuroscientist, Andrew Huberman, Ph.D., for guidance on how to structure an ideal morning routine. And clearly, we’re not alone, as his Followers: MillionsRegularly seek out the nitty gritty details (e.g. his wake-up times, his workouts, and the components of his breakfast meal). I found answers in the YouTube corner dedicated to this topic, but I decided to test it myself. Spoiler – My life? Transformed.
The featured image is from Iskra Lawrence, our interview.
What is Andrew Huberman’s morning routine?
Huberman’s podcastHis morning routine is described in detail, including the benefits. In it, you’ll find tasks that support both mental and physical well-being—everything from hydration to stretching to yes, Cold exposure. Here’s a breakdown.
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Start by waking up early.
Specifically, between 5 and 6 a.m. As someone who’s always naturally gravitated toward an earlier wake-up call, this wasn’t too much of a departure from what I already practiced. I set my bedtime at 9:30 p.m. (lights off, Sleep maskI am up at 6am to get my 8.5 hours. Getting up early can regulate your sleep. circadian rhythm, resulting in more sustained energy during the day. If you find it difficult to do this, consider investing in a sunrise alarm clockHatch Restore 2 was our favorite. Instead of a loud alarm that spikes your cortisol, this gentle alarm helps you to wake up gradually.
Get natural light
As soon as you wake up, try to get some natural sun exposure. This is a surefire way to reset your internal clock—and can make that first step of rising early all the easier. Candidly, I found this the most difficult step in Andrew Huberman’s morning routine, as I started my experiment in the middle of a bleak Chicago winter. Even an overcast walk outside counts! I bravely bundled myself up in my parka to go for a quick 10 minute stroll. (Silent) Walk. You can still reap the benefits of a mood-boosting morning H20 by sipping it on your porch or balcony.
Rehydrate your body.
Water first thing. Water is essential for hydration, but drinking a glass in the morning can help with digestion and lead to a better day. stronger focus. Lemon juice can be used to boost your drink. Water containing chlorophyll. Although more research is required, there are Evidence of the Usefulness ofIt has been suggested that chlorophyll may help to maintain healthy skin and slow down aging. I love Juna’s Detox DropsAs a positive boost or AG1The trifecta is vitamins, minerals and probiotics.
While Huberman swears yoga nidraI can’t seem to get past my love-hate relationship. He suggests spending 10 minutes clearing your mind and resetting the nervous system before you start your day. This is an aspect of my morning routine I often change. I’ll rely on a guided meditation through either HeadspaceOr, Superhuman app. But more often than not, I’ll sit cross-legged on the floor and practice a few minutes of Breathing. Doing this, I find I’m less distracted by the challenge of quieting my mind and can instead lean into the grounding focal point of my breath.
I’ve grown more intentional about prioritizing mobility as I age and stretching more consistently has become a key cornerstone of that goal. Huberman also encourages a morning stretch. It is good for everyone. You can also find out more about the following: Reduced stressIt is a great habit to counteract long periods of sitting at work. These are just a few of our favorite morning stretchesMaximize your morning routine.
Make time for movement.
While I’m a dedicated morning fitness fan (either barre3You can do it at home FORM workout are my faves), your morning movement can look however you’d like. Maybe that’s going for a long walk through your neighborhood or flowing through a quick yoga routine, or perhaps you’re a HIIT or strength training junkie. Whatever feels good and resonates for you, that’s the routine to follow.
Eat a healthy breakfast.
The timing of his first meal of the day is the one element of Andrew Huberman’s morning routine that I actively chose to opt out of. He supports and practice Time-restricted Eating—often delaying his first meal until the Early afternoon. But as someone who has a history of eating disorders, I know that it’s not appropriate for me to adopt this habit. What’s more, some experts assert that intermittent fasting can negatively impact women’s hormones and fertility.
The part that resonates How to Get the Best Deals on Your PurchaseHuberman’s first meal of the morning is structured. He prioritizes high-quality sources of protein such as scrambled egg (with a little salt and pepper). pasture-raisedThe gold standard is to eat a balanced diet. To maintain energy and regulate hunger, aim for a balanced macronutrient intake, including healthy fats and complex carbohydrates to round out your plate.
Did I say getting sunlight first thing was the hardest part of Andrew Huberman’s morning routine? Oops—I meant cold exposure. While interest in cold therapy has been trending over the past few years, I’ve found it hard to take the (literal) plunge. Exposing our bodies to cold temperatures is shown to be beneficial. strengthen immunity, Feel good about yourself, reduce inflammation, etc. While an ice bath would be ideal, a cold shower can provide similar benefits.
Delay your caffeine intake.
Love your morning cuppa right after rising? Huberman suggests delaying your habit—by two hours, specifically. I know, it’s painful. But by prioritizing both sun exposure and exercise first, you’ll be able to avoid the afternoon energy slump. If you’re tempted to keep your energy high by pounding coffee after that first cup, one word: don’t. Huberman says to stop all caffeine consumption after 2 pm to avoid disrupting your sleep.
While others are chugging through the 75 Hard Challenge, I’ve found that following Andrew Huberman’s morning routine is a more sustainable way to still get a healthy start to the day. When it comes to building strong, supportive habits, working within a framework—rather than being rigidly strict about your rituals—ensures an easier return when you’ve “fallen off” the so-called wagon. Huberman encourages a certain habit, such as a movement. You can adapt the step so that it aligns with what feels right for you.
It’s certainly not easy, but sticking to Andrew Huberman’s morning routine is possible because of the immediate benefits I experience in both my body and mind. Stretching and exercising in the morning helps me feel more energized for my work. Breathwork (and meditation on occasion) helps me to start my day motivated and focused. And completing each step—yes, even my minute-long cold shower—lets me start the morning with a sense of accomplishment. It’s the snowball effect in action, leading to other small, but significant wins all throughout the day.