For most, having a successful and productive day starts with your morning routine. In this routine guide, we detail the morning routine of Dr. Andrew Huberman including a workout routine and supplement list to help you find ways to optimize your daily routine using insights and products he uses.
List Of Products Mentioned:
- AG1 by Athletic Greens – “I’ve been using AG1 since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.”
- LMNT – “Typically, what I do in the morning is I hydrate, I do take an electrolyte drink, which is a salt-heavy electrolyte drink called LMNT”
- Compact Cold Plunge Tub
- Momentous X Huberman Labs (Supplements)
Wake Up Early
He wakes up naturally between 5:30 am and 6:30 am. He doesn’t use an alarm or wake light of any kind.
“Waking up early, usually around 5:00 or 6:00 am helps you feel more energized and focused throughout the day. Additionally, early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality.”
Dr. Andrew Huberman
Morning Hydration
According to his podcast, he drinks two water-based drinks every morning for hydration. These drinks are Athletic Greens by AG1 and LMNT. You can find his reasoning in the quotes below.
- 2 Glasses of water
- 1 Glass Athletic Greens by AG1
- 1 Glass LMNT
“I’ve been using AG1 since 2012 because it’s the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics.”
Huberman on Athletic Greens by AG1
“Typically, what I do in the morning is I hydrate, I do take an electrolyte drink, which is a salt-heavy electrolyte drink called LMNT.”
Huberman on LMNT
Exposure To Natural Light
- 2-10 minutes of natural light every morning. If natural light is not available then use artificial light and use natural light once it’s available later in the day.
“The single best thing you can do for your sleep, your energy, your mood, your wakefulness, and your metabolism is to get natural light in your eyes early in the day. This is grounded in the core of our physiology. There are hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night. So this is really the foundational power tool for ensuring a great night’s sleep and for feeling more awake during the day.”
Cold Exposure
Dr. Andrew Huberman mentions that he uses cold exposure each morning via a cold plunge tub. This can be a cold plunge tub or a cold shower.
“I’m staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week.”
Andrew Huberman’s Workout Routine
Part of Andrew Huberman’s morning routine is a workout. As detailed on his podcast, you can find a basic outline of his workout. This can change over time and you can find more specifics by listening to the episode on this podcast.
Workout Routine (From His Podcast):
Sunday: 60-75 minutes of jogging in zone 2. Endurance training. Alternative: 2-3 hour hike. Instead of extending time, you can add a weight vest to make it harder.
Monday: Legs. 10 minute warmup. 50-minute workout. 2 exercises per muscle group. Andrew mentions that he does hack squats and leg extensions for quads, seated and standing calf raises for calves, and glute hamstring raises and leg curls for hamstrings. Andrew doesn’t squat or deadlift.
Tuesday: No workout. Hot-cold recovery protocol.
Wednesday: Torso. Push-pull on the same day. Alternation (supersets) and neck training.
Thursday: 5-10 minute warmup. 35 minutes run at 75-80% capacity. Alternative: Fast walking, stairs, jumping jacks, or jump rope.
Friday: Get a high heart rate. 20-30 second sprint, bike, or row as powerful as possible, 10-second rest. 8-12 rounds. Alternative: HIIT workout.
Saturday: Arms, calves, and neck. Dips, chin-ups, incline curls, kickbacks, and overhead extensions
Morning Energy (Caffeine)
- Delays caffeine for at least 2 hours upon waking for adenosine regulation.
- Drinks Yerba Mate instead of coffee. No information on which brand, brewing steps, or amount.
“I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking. However painful it may be to eventually arrive at that 90 to 120 minutes after waking, you want, and I encourage you, to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day. Get that sunlight exposure, get some movement to wake up, and then, and only then, start to ingest caffeine because what you’ll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash”
Did we miss something or get something wrong in this routine? Let us know and we will do our best to get this updated. You can also find more information about Dr. Andrew Huberman’s daily routine by signing up for his “Daily Blueprint” email on HubermanLab.com.
FAQ:
What Does Andrew Huberman have for breakfast? As you can see in the routine, a traditional breakfast seems to be missing. According to his podcast and a few other sources, Andrew does intermittent fasting which means his first meal of the day isn’t until 1 pm. This is why it’s left off the morning routine.
Sources:
https://www.hubermanlab.com/topics/supplementation-for-health-and-performance
Disclaimer: This information is for entertainment and informational purposes only. Do your own research and consult with professionals if you have any questions about this routine or any routines you see. The information in this guide is pulled from podcasts and guides that we found only, it isn’t an endorsement or written by Andrew Huberman or Huberman Labs.
