ฝัง
- เผยแพร่เมื่อ 30 มิ.ย. 2024
- In this video I try to follow Andrew Huberman's science and science based tools and make it into a simple routine that could fit into our daily lives. Andrew Huberman is a neuroscientist and associate professor in Stanford University and makes some really awesome podcasts! It fascinates me how he simplifies complex research data and delivers it in an easy to understand format. Huberman helped me to set my routine straight and do everything based on Neuroscience.
This video will cover everything starting from Dopamine, Yerba Mate, GLP-1, benefits of fasting on cognition, better sleeping practices and much more!
I hope you find some value from it and apply some if not all actions into your routine to improve your lifestyle.
Additions
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The Audiobook at 3:08 is Extreme Ownership by Jocko Willink
For the break period during Ultradian cycle, you can do a mid-day meditation
I've added the dinner part to the Notion Template
Links
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Notion Template - abhishekmaharana.notion.site/...
NSDR Video - • #NSDR (Non-Sleep Deep ...
Andrew Huberman
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TH-cam Channel : - / andrewhubermanlab
Spotify : - open.spotify.com/show/79CkJF3...
Apple Podcast : - podcasts.apple.com/in/podcast...
Resources
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Subscribe To My Newsletter : rebrand.ly/vagabhitales
SkillShare Premium (One Month FREE) : skillshare.eqcm.net/4e1br3
Music
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Epidemic Sound (30-day Free Trial + 2 months with 75 % OFF) : share.epidemicsound.com/51psfj
Timestamps
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00:00 - The Routine
01:20 - Morning
05:17 - Phase-I
11:49 - Phase-II
15:50 - Final Insights
Other
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Follow me on Instagram : @vagabhi || / vagabhi
Fair Use Disclaimer
------------------------------------
Copyright disclaimer under section 107 of the Copyright Act 1976, allowance is made for "fair use" for purposes such as criticism, commenting, news reporting, teaching, scholarship and research. Fair use is a use permitted by copyright statute that might otherwise be infringing. Non-profit, educational or personal use tips the balance in favor of fair use.
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](/img/tr.png)
Stay at it, my man. Your channel will take off eventually as long as you stay consistent. Pin this comment so you remember me in 1 year!
Thanks! It's a deal then🥂
Honestly I'll remember every comment from this video and pinning your comment will help me remember
i will leave my comment here haha
Easily 100k in a year or less time.
agreed!
It’s honestly very entertaining and insightful
Protocol of the routine 1:13
Morning: 6 AM - 10 AM
Phase 1: 10 AM - 2 PM
Phase 2: 2 PM - 10 PM
MORNING | 1:21 |
Act 1. Wake up note time. 1:37
Act 2. Drink salt water. 2:00
(Optional act) Act 3. Caffeine delay 2:34 that helps avoiding the "Afternoon crash".
Act 4. Forward ambulation. 3:30
Act 5. Physical activity. 4:41
PHASE 1 |5:20| also called LINEAR PHASE -> |5:49|
(Optional act for me in specific days) Act 1. Cold shower. 5:36
Act 2. Fasting for cognition 6:16
Act 3. Linear deep work. 7:02
(Optional act) Act 4. Kind of supplementation? Or just a complementary drink. 8:50
Act 5. Active learning. 9:30
Act 6. Eating. 10:21
Act 7. NSDR/Yoga Nidra. 10:52
PHASE 2, NON-LINEAR PHASE |11:50|
Act 1. Non-linear deep work. 12:06
Act 2. Outdoor activity. 13:27
Act 3. Better sleep. Better health. 14:37
Step 1. Elevate your feet with a pillow. 15:02
Step 2. Keep a dark and cool environment. 15:05
Step 3. If the previous step couldn't be done, wear a dark eye mask. 15:11
(Optional) Step 4. Take a hot shower before bed. 15:18
Step 5. Inhale and exhale to relax. 15:28
Final insights 15:51
Thanks man!!
Thanks buddy ❤
What about dinner?
Thank you
My hero 🎉😂😅academia
I've been watching Andrew Huberman for a while and I always wanted someone to summarize all his "protocols". This video is amazing, it showed me some protocols I missed cause I can't watch the whole 2 hour podcast. Thank you Vagabhi!!!
I am soo glad that my video was helpful to you🥂
And thank you soo much, I really appreciate your comment!🙌🧡
2 hour podcasts 😂 exactly
Yeah bro exactly
Same😃
Try listening instead of watching them 🤒
I already do some of the things right -
1. Drinking warm water in the morning.
2. Exercising.
3. Taking cold shower.
4. Sleeping in dark.
Great video. Will try to inculcate other useful things from this video as well.
🔥
Adding Salt in water is must
I was really impressed with the video, but the fact that you’ve made a written routine and shared it to us, is just literally - I have no words. Your channel is criminally underrated.
Agreed!!! 🙌🔥
This video has a tremendous amount of work behind. It is entertaining, educational and actionable. Thank you for the notion doc template, it's a neat way to provide us with extra value. You've got my sub - if you keep this quality up (at the upload frequency that works best for you) you'll no doubt become a big channel and - most importantly - positively impact a lot of people. I'm happy to be here early!!
Yeah that's the goal🙌
@@vagabhi we wanna see a 90 day gym transformation vid too also amazing content u got my sub bro🙌🏻❤
Such commitment to the video! Super quality and hard work. You’ll go places and I wish you the best.
100% well documented and communicated. Engaging. So many great positive comments as well.
I love how your personal lifestyle, and sense of humour compliments the reality of implementing the concepts.
As Andrew quoted "Their are few concepts, but many methods."
To your continued success!
I follow Andrew Hubermans podcasts the way you distilled the information and simplified it for ease of use is fantastic!
This video is wildly different from other videos on planning a routine. Great one! Grateful to having come across your channel 😇
Glad you enjoyed it!
I wish your channel much success. I follow Andrew sin the beginning in his IG account and later his podcast and even gone to his conference. This video saved me a lot of time in organization for applying all the tools. My ADHD brain is grateful!! ❤🎉
Thank you!
I'm glad I was able to help you! Fulfills my purpose of making this video🙌
man!! this is the first time I came through your content and I genuinely feel so lucky for it. Your idea of content flow and gag is amazing. Also, the detailed notion page, fabulous work. Thank you for your hard work! looking forward to the upcoming videos :))
you made it look so easy! The efforts and hardwork you have put in is commendable .
I used to watch American TH-camrs making these video about being productive and all. But seeing a fellow Indian making such a high quality video is really amazing . I really loved your video bro. Keep at it. Each and every second was enjoyable and I didn’t not feel bore at any moment cuz u crack some good jokes too. Keep it up. Soon you’ll have more than million followers
Thank you so much 😀
He is American
@@vagabhi Bro keep it up 👏
@@lakshmanbaraik8643 how do you know?
@@lostbeauty4510 coz he lives in US
I am surprised by the quality both in video-making and content from someone with such few subscribers. Good work Vagabhi! I support you :)
Thank you thank you thank you soo much! I really appreciate your comment!🧡
I absolutely agree with this comment, was very impressed with this video and actually surprised to see so few subscribers. Glad I found it, you now have 1 more subscriber. Keep up the good work!
Thanks for the sub Courtney
I'm glad you found the video valuable🙌
yes agreed!!!!
Literally thought the same thing.
Seriously amazing content - I've been following Andrew for a while but seeing so much of his advise condensed into a single video has so much value. And the Notion template is brilliant, thank you for sharing and amazing channel!
Your videos are so so perfect!
From editing, script to delivery
The efforts and knowledge you put in this video is really appreciated.
Absolutely professional kind of production value, your channel is soo underrated and i definitely know its gonna become huge very soon, keep it up!!! Keep posting more vids
Thanks a ton for the notion template and the specific podcast eps linked up to it. You're a life saviour!
amazing work! i've been following Huberman and actually sometimes didn't fully understand how to implement those routines because he also talks a lot about the scientific part lol. so happy to find a video which sums it all up and shows implementations, thanks a ton!
This video was well put together. Great facts from Huberman Lab and using his routines. The editing was amazing. I'm definitely going to apply these methods to my routines. I'm a fan of Andrew as well and listen to a majority of his podcasts for my interest in science 🙏
Thank you for the tremendous effort you poured into this. I’m a huge fan of Huberman and you nailed it both in understanding and sharing clips and supporting science. This is definitely the best summary of his recommended daily routine I’ve seen. Lined and subscribed my friend. Looking forward to more from you
Can you please share the link of the original video of Huberman where he talks about the routine?
Great production, thank you for the video!
Thank you for the time & effort & intention put into this video. Definitely shows!
Excellent work Vagabhi!! I am physician in US and watch a lot of productivity videos including Andrew Huber man on daily basis. This was so far the most engaging video, beautifully depicted with what seems like hand drawn graphics, transitions and over all an excellent production. Hats off and keep bringing more content! Subscribed :)
Thanks a ton! Yes next video is in the making. More to come!
Incredible filmmaking, editing and storytelling. You're way ahead of your subscriber count. Keep it up bro
Thanks a lot!
Ya, So True. I thought he has 8L +
Yeah good editing level bro
The way you explained every part of the schedule makes it worth re-watching. Andrew is a legend. Also, the quality of your videos is great. Keep it up!!
This is such a great video. Kudos to the research and the editing you've done.
Wow just wow….an incredible video. Taking the suggestions of each of Andrew Huberman’s podcasts, scheduling and summarising it like this is super helpful. But you’ve done it in a creative, very engaging way. I can see how these strategies are enhancing your work and creativity. I loved this video!
Wow, thank you!
Yeah I would this video is a result of following the routine
Amazing. From Video to Notion document; everything is perfect. Thank you so much
LOVE UR EDITING WOW!!!❤❤
The production value of this video is insane. It's great to see Dr. Huberman's content relevant now, been a fan since Lex Fridman brought him on his podcast.
Great work, subbed.
Glad you enjoyed it! Thanks for the sub
I am in the mid way of the video and I already loved your efforts the way you scripted it. The motion , animations and timing editing is great. Really appreciate your hard work and above all quality content it is. Great work.
Agreed!! 🙌
Man, it seems you have really put extra effort into this video. Your work is appreciated. Carry on this & want to see more of your content.
Thank you this is so good! Sometimes I couldn’t finish his 2 hours long video, I definitely finished yours! it’s so interesting and funny to watch
Glad you enjoyed it!
Let's study, let's chill and let's chill more😂 Can't be more relatable! Your content is truly awesome. Right from the advices to the humor to the story telling! Keep up the great work 👍
Ikr!😂
Thanks🙌
This was majestic! Waiting for the next video
Fabulous video. Keep making more videos come what may. Shine on!
This is literally amazing. Besides the creativity of the video that kept me focused, I’m watching this at a time in my Lyfe where I’m getting better at scheduling my Lyfe the best way for me. Thanks for sharing this routine and tips! Gained a subscriber! Peace and Blessings to you.
I'm glad that I could help you with my video
Warms my heart
awesome work!!! I’ve been wanting for a video like this for so long, it’s hard for me to take time to listen to an hour or two of a podcast completely without doing something else, or if doing something else since it’s not my native language I tend to get lost. Thanks for the summary 👏🏻👏🏻 and I also enjoyed the video a lot! Already subscribed :) lots of hard work and talent! congrats
Glad I was able to help!
Wonderful video ...hoping to see some more like this coming in ✨
Very good summarise and content, Vag :)
Wish you all the best.
Such an informative video wrapping some of Huberman's teachings into one 😍 LOVED IT! Keep on inspiring, your energy is awesome :)
Thank you! Will do!
I saw this video just now & I hit the subscribe button even without seeing the content of your channel. I loved the content bro and it's clearly visible that how much effort you've put in making this video. Keep going & Keep sharing information about Huberman, Neuroscience & Hacking the brain for optimal performance. Looking forward to watching more such great content on your channel :)
The production quality on this is 10/10 - great job!
This is fantastic! Love huberman and goggins. This is my favorite summary ever. Keep up the good work
I came looking for copper but i found gold.
Great video mate. You put in a lot of effort into your videos and it shows. I hope you make it big and help people in their self improvement journey. Best of luck!
Thank you, means a lot to me🙌
Bro you create awesome quality videos, great cinematography, perfectly timed shots and cuts, highly engaging videos. Please keep up the good work. 👍🏻👍🏻👍🏻
Thanks a lot!
i can literally see you having a million subscribers a year from now i just hope u remain consistent because the video quality is legit top notch
keep it up man, this video quality is great. looking forward to see more.
I’ve been trying to craft a morning routine out of his advice too. Here’s mine:
1. Wake up, hydrate with salt water ( I take half teaspoon of pink crystals and wash them down with water as though they were pills so that the water doesn’t taste nasty).
2. Stand outside for ten minutes to get some direct morning light, I manage this at about 8:30, I’m not as early a person as you!
3. Forward ambulation, also known as walking. This counts as exercise as well as light exposure, so I do a half hour.
4. Cold shower. I get out and return to the cold water twice to get extra cold. I’ve become a bit desensitised to it, so need to do more to get cold.
5. Workout. This involves body weight resistance exercises, as I can do that conveniently at home. I do this after the cold shower because I believe the benefits of the workout are blunted when followed with a cold shower.
6. Meditate. I use the Walking Up app for this, and usually go for twenty minutes.
That’s about it. I try to ignore caffeine and my phone for the first two hours of being awake, and if I can, I’ll try to be outside for sunset to get that light too. I see an alarm to dim lights and such in the evening. That bit is easy.
Woww yeah that is a simple and efficient routine. I appreciate you sharing it!
I really like your idea of taking the Himalayan rock salt crystals as if they were pills. I only have fine salt now, but I am considering buying the coarse version after reading this comment
What results have you had?
@@logicalskeptic320 It can trigger a bit of a gag reflex, but it's still preferable to me.
@@meeperbird Well, it's only fair to say that I've been giving up alcohol since 4th September as a three month experiment, I try to resist dopamine-peaking activities much more than I ever did, and I eat my first meal at around most peoples' lunch time, saving carbs till the evening where possible. The last bit is the only thing that has been natural to me though because I have never been a morning person (so don't feel hungry in the am), and I don't ever really crave carbs for some reason. Getting out of bed still takes the significant willpower though, but previously I'd got used to not feeling awake till about 11:00, if that! But after proper cold exposure (which has recently become very easy to achieve in the UK) I feel wide awake. I've learnt that it's impossible to induce shiver and feel sleepy at the same time. This has changed my life somewhat in that my energy kicks in much earlier in the day, and working out in the morning has become a desirable activity in order to warm up! I also do not experience any afternoon crash in energy. This has made me a very energetic person on the whole.
One thing I need to improve though is my sleep, unfortunately that is quite wretched, despite following the standard Matt Walker advice. So one thing I'm going to experiment with is meditating before bed instead of the morning. This ought to clear more time for morning work and will, I hope, improve my sleep.
This is an awesome video. Continuous flow with point after point leading into eachother. Great work here. Looking forward to more like this!
Great summation!
Thanks for the useful video, i hope ur channel grows big one day.
I appreciate how professional your editing it buddy keep it up 😊
Thanks, will do!
The production quality is off the charts! Keep going my man 💪
Thanks
I appreciate it my man!
The quality of the content & video is fantastic. Man,kudos.🌱
Keep polishing it and keep shining.
thanks for the share and the notion template !
Hi Vagabhi. I am an ardent follower of Andrew Hubermann and his teachings are a final word. You summed it up so nicely and helps as a revision and reminder too. So inspiring to know that you follow it to the T. Liked and subscribed yours. Good to Dee a youngster so sincere. God bless.
Thank you soo much! Glad it was helpful!
So cool!
Thank youu soo much!
I'm grateful for your comment
Woahhh, I love you both guys sm.
The Quality of the video is amazing!!
The editing is so good man. Hats off !!
Damn man, I'm half through the video and couldn't resist commenting. Kudos for the effort you put in and awesome storytelling.
Keep up the good work!
Finally someone from our country making such videos, keep them coming mate , much love and support !
But still he is not using hindi language
I'm not against english but by using hindi language it becomes more familiar and more captivating for indian viewers
I'm targeting global audience my man
@@platinum9972 as f all indians speak hindi ? lol 50% of indians dont know hindi .
Thank you for this G, This is so insightful, I wanted someone to summarize his podcasts and found the perfect video!
Thanks a ton for this! Your notion template is awesome!
Fantastic!! Can't believe you summarized his advice, and then lived it, what a task, super impressed
Thanks so much! Glad you likey
the video quality and the editing is top notch... first video of you .... really good job... :D
the video is little lag could have improved on that...
You chose the perfect person to summarise, thanks .
For anyone curious about the breathing technique while running, Huberman says to do the double inhale while at a steady cadence, however when you pick up the pace and are going harder he said to drop that method and breathe in whatever way comes naturally, that body naturally knows the best way to get as much air in as it needs. Also, I don't believe proper cold shower technique involves submerging the head in cold water, when you use cold water keep your head out of the water.
Kindly wet your head first that’s the only correction rest is perfect. This is important. Your head should always be cooked before the rest of your body
Also, you need to move around so you don't create an "envelope of warmth" around you.
Thank you for compiling all the techniques and methods into one video. I just recently stumbled over Andrew Huberman on Jocko Willink's podcast and was instantly mesmerized. He really has a way of making you interested in the neurobiochemistry of the body. Keep at it and I have no doubt your channel wil blow up sooner than later :)
Thanks brother, glad you liked the content
Great work on this video!!! Your channel will take off very soon
Great content bro. I am happy to find your channel. Finally video creation of self help books without animation. 👏🏽
Dude, the editing is on the NEXT LEVEL.
Thanks man!
What a brilliant video Vagabhi! The editing, illustrations, graphics, transitions.. amazing! And the content ofc :) glad to see an easy to follow routine based on AH podcasts.
Glad you liked it!!
Love this. Proud of you. Keep going. ❤️❤️
Thanks for the notion Link, really helps!!
His eyes can tell us how good this routine is
Hey man, effort you put into this video is outstanding, animations are beautiful, everything is so amazing I'm very impressed, very well done! Did you work on everything? Congrats, you got my sub, like and ring bell! :)
Yeah I did everything
Thanks for your support!
Your video editing is amazing 🤩
This was such a well compiled video, thanks alot bro!
Excellent ✨ I just love it✨ how you explained and the quality of your videos and speech....giving me the boost to follow the same🧡. Keep going I'm with you💫
1. 5:30 notedown time
2. Salt water
3. Take coffee after waking up 2 hour later
4. Morning walk exercise
5. Cold water bath
Amazed by the quality of this video! It's great
Thank you so much for this video. Video quality is at its top. So please make a video of how you make such quality videos and tools that you have use in this video.
It will be really useful for people who want to create such type of videos.
I'm implementing some of these:
- Started waking up around 6 am;
-open all the windows and stare at light just after waking up
- Delay my coffee till 8 am
I don't do the cold showers - they give me migranes :( - and I go for my workout session just after my 1st block of productivity (I work in the mornings, go to the gym, have lunch and then start my study session). The gym is less crowded at 12 and it's about the time I start to get lazy ^^'... Exercising this time and taking a 30' nap afterwards gives me the energy to study from 2 pm to 8 pm :D
I really like how you organized everything and broke it all down. Have you tried Andrew Huberman's full training protocol yet? The ice bath was the hardest part for me!
I haven't actually but I do plan to do it
Amazing video I love the notion template
Loved how detailed u did all of it
Didn't realise that I'd been living my entire life like Andrew Huberman Just adopted one thing after another from his podcasts😅 also This is a fantastic TH-cam video idea
Hehe nice going brother!
Thank you hehe
Your video is great and you're a really good editor. But here's an advice coming from a man from Europe. Your accent is strong and sometimes I don't understand what word you used so it makes it harder to keep track. Therefore I suggest 2 things.
1. You might want to put your own captions so it is easier to follow for people who aren't used to strong accents.
2. You might want to train yourself to have a lighter accent.
This might sound racist but it's not, the audience likes it soft and easy to digest and your subs will grow faster if people find it easy to digest. We live in a time where everything needs to be easy for most people or they won't even give you attention.
I think you deserve the subs so please try your best to do one of those things or both. You're going to grow for sure and I'm just trying to help you out because you're obviously trying hard. Good luck bro
Yeah I absolutely agree with you and it doesn't sound racist
I'm gonna work on those, thank you soo much for your valuable inputs, I appreciate it!
Thanks for such a brillant video and clear and concise explanations. The notion template is super helpful and I can't thank you enough for that. You've got my sub. Keep at it brother, wishing you success.
Awesome video! I’ve been thinking about trying out Huberman’s morning routine. This is my sign to start tomorrow!!
Honestly.. Guys.. Please be mature enough to understand that every individual is different, no one can follow other people's daily routine exactly ..
Don't blindly follow daily routines of your favourite celebrities or people whom you admire... Surely you can take a few tips or ideas from their routines and create your own routine which suits you the best..
Your daily routine should be according to your body type, metabolism and to what extent your body can handle it..Which can help you to improve your Physical, mental and Emotional health..
Don't just generalize other people's routines
It's not about following someone routine , u didn't get the whole point , huberman is neuroscientist so he's trying to convey what's better and optimise routine for good mental health as based on research done , not like nowadays influencer ! , moreover science is amazing if u understand thing logically even I'm in medical school I can tell u its valuable for human in long term
Mark my Words you’re better than 99% of self help Indian creators ❤️
Thanks!
huge respect to your Notion template, very clean and lucid and even crediting all your sources. Huge respect
Thanks!
this makes me wanna try this routine too...kudos to the commitment
Enjoy mate
We go jim 🔥
Phase 1
Take care of your minimum temp
1) note your wakeup tune in the morning ( for minimum temp )
2)drink water with salt in it - it activates our neural activity
3)do meditation , exercise etc in the presence of sunlight - it wakes our mind
4)avoid caffeine for about 120 after waking up
5) minimum temp (body) + 6 = deep work time
Eg - i wake up at 6
My minimum temp would be 4+6=10 am onwards
For deep work , try using airplane mode and
Sort of pomodoro (80 min work , 20 min rest), binaural beats , white noise)
6)drink yale mate or whatever drink you want to have
7) inspite of sleeping in the day you can try nsdr for 20 mins
Phase 2
1)Aim for a creative work
2) go to park to see sunset (circadian rhythm )
3)good sleep *
Dark room
Cool temp
Pillow under leg
Deep Nose breathing
the editing so good!