Looking for more ways to optimize yourself? You can join my free community and course "Growth Club" on Skool here: www.skool.com/growthclub?invite=0c75f3426f364e3691e505cbbb4fb048 - We cover self mastery, health mastery, and wealth mastery jump in :)
Thanks a lot for the video mate! One thing I always wondered about the “getting into the sun (or at least day light) right away”, what do you do in the winter when you get up when it’s dark ?
🌞 Morning Routine - Set the tone by getting light into your eyes and drinking salt water. - Take a cold shower or cold plunge to increase dopamine levels. - Delay caffeine intake to offset cortisol levels. - Engage in light exercise to support dopamine levels. ⏰ Linear Phase - Focus on deep work from 10am to 2pm. - Use Pomodoro Technique for focused work sessions. - Take short breaks to reset and avoid distractions. 🎨 Non-linear Phase - Focus on creative work from 2pm to 10pm. - Practice non-sleep deep rest for relaxation and focus. - Get outside and have social interactions. 💡 Small Habits, Big Impact - Even adopting one habit can make a difference. - Stacking habits leads to significant results. - Personal development is about sustainability and feeling good.
I am taking cold showers for 8 years. I started it when I was depressed and was thinking of self harm. And I encountered wim hoff with cold bath and breathing techniques. It changed my life 100% I will try to check this routine thanks
Wow, that’s so powerful. Thank you for sharing your story. I’m a big fan of Wim and have been practicing his breathwork and ice baths for around 3 - 4 years now. Game changing stuff!!
So ice baths also suppress and shut down your nervous system. Which is way worse than facing your trauma and regulating your nervous system. I did cold baths for 21 days in a row and it messed me up! It's been almost a year and I'm not healthy. Any thoughts?
@@specialkaypb i have no idea. I am not saying cold showers are go to for everyone. If this kind of thing is happening to you please refer to a doctor. I have no expertise for that. I just wrote what my experience was. What happened to you never happened to me. My nervous system never shut down. I think you definitely should go to a doctor. You can also try wim hoff breathing techniques. It helps improve the immune system somehow. When i stop doing the wim hoff breathing for couple of months i start to get sick(not like I am sick everyday I am just open to sickness) and when i go back to doing it. I never feel bad in general and have Almost no down days
Hey friends, had some fun with this one. Hopefully you can take at least one or two of these habits from Andrew Huberman and add them to your routine! Let me know if any of these stick, or if you try these out! Thank you so much for watching and supporting the channel, means the world to me :) I you’re interested in starting your own business online, check out my program The SMMA Blueprint here: www.thesmmablueprint.com/
When I wake up in the mornings, it is dark. How do I get the morning light for that natural, gentle waking feeling. Is there a lamp that gives natural light?
6am,Light, saltwater, cold bath, 90-100min after waking before you drink caffeine, light exercise, 10am-2pm 90 minute deep work session 20 minutes off, repeat 2-10pm creative work, non sleep rest, get outside Apply it how it fits in your life, use what you can apply to your life, it will add so much to your life!
@@demikeproductions sure thing! I always have a hard time retaining all of info, so I always appreciate when someone else takes the time to write down some highlights!
I a 73 and tried it and WoW it works beyond the imagination. Who'd think such things could work so great. The hardest part for me was the chilling cold bath.
@@missjaclynlouiseI’ve actually found the ice bath to be easier than the cold showers….. not sure the science behind it, but the cold shower is way more difficult to me
I'm not a specialist in video editing and all the content production ins and outs, but as a lay person I can say that it is a very pleasant video to watch, with a great pace and information delivered succinctly. But what strikes me the most is how healthy and glowing you appear. I think that's the best proof that these things work.
Thank you so much!! I really appreciate the kind words and support 🙏🙏 I work hard on the editing so glad to hear that’s resonating and I appreciate the glow comment haha, small things like this add up. Thank you for being here!
For the last few years I’ve been on the Scottish barman routine 1. Wake up early after being up too late 2. Grab a large takeaway coffee on the way to work 3. Set up the bar while drinking said coffee 4. Have a smoke after setup 5. Get through the shift 6. Couple pints of Tennent’s after work and another couple smokes 7. Go home, spend too much time playing vidya games or if it’s the weekend have a night out drinking. Repeat.
Time your exposure to the coffee so that you drink it 90 minutes after waking up. Start cutting down on your Tennant and smokes, save the money and put it aside. 2030-you will be grateful!
Good video, love Huberman. My day consists of 2:45 am wake up, 11 minutes of Wim Hof breathing sitting by my box light since there isn’t any sun at that time. Then I run four miles outdoors, or lift weights depending on the day. Shower and end with a 3 minute cold shower. I run an in home daycare, my day starts at 6:40 am and ends at 5. I’m in bed by 7 pm. You work around your own schedule, we all have the same hours in a day. I also get another round of breathing in When the kids nap. I may try starting my coffee after I shower! The only thing I haven’t tried is the salt water. I think I will drink hot lemon water with a pinch of salt!
Sounds like an incredible routine, that's amazing. I also love the fact that you're even more motivated to take care of yourself so you can show up best for your family. Many people use kids, jobs, responsibilities as an excuse for lack of action and self care. The real ones realize they need to support their own needs to have more energy, more love, and more support for others.
Yeah I have a super busy schedule being a single dad and high school teacher. But that delayed caffeine intake was an absolute game changer. I’m going to add in the salt water too, but if anyone is reading this with a totally stacked schedule, at least try the delayed caffeine, it works wonders
For real! Glad to hear it’s helping you! Next ti the cold plunge or shower, the caffeine delay is one of the most noticeable techniques for me. Kills the crash :) thanks for dropping in and sharing, pumped to hear it!
@@boreduser12 light early, water with minerals/salts, cold exposure, exercise, planning and structuring your work, basically everything else in the video minus delaying caffeine.
I was one of the five who didn't know who Andrew Huberman was. I'm always happy when people find ways to improve their lives, and I'm pleased that Dr. Huberman's advice has been helpful to many others. But the only time in my life when I could have followed something like this was during the six years I worked on my Ph.D. during the day and had few other responsibilities during the day. But I worked at night, had a family, and raised my kids. I wonder how many men with a wife, children, and a career could do this. Three cheers for those who can!
Morning Non-Negotiables: - Glass of water with a pinch of Celtic sea salt (& lemon/lime if you like) - Sunlight as soon as you can after waking for 5min + - Light walk/morning movement for 15+ minutes - Cold shower for 2-3 minutes (or cold plunge if you have access) Done.
The delayed caffeine intake is a game changer. I used to have a major afternoon slump and now have sustainable energy levels all throughout the afternoon.
Caffeine doesn't give energy, it blocks signals of fatigue and pushes the body to pump out more cortisol and adrenaline. That's neither real energy more healthy.
I have spouse kids and start working at 5. They share their ideals routine but we don't have to do the same, we can just try to implement small things one by one. Delaying caféine is a game changer and doesn't require any time or effort
Wow, so this is my routine. I thought I’d invented it haha. This is almost identical to dinacharya taught in Ayurveda. All about most productive times of day and the different tasks to do when. There is a lot of great science to back this up. Also I see a lot of the productivity tips I also saw in a book called A Minute To Think (like turning off your phone and doing focus work with breaks etc). It’s like all the best bits in one routine.
I more often than not drink 500ml of water, sea salt and squeezed lemon juice first thing upon waking. It makes such a huge difference in alertness and drowsiness is actually insane. I first heard about this with Dave Asprey like 13-14 years ago, and while I am spotty with some routine phases, this is one of those things that I noticed almost immediately. Super Helpful. Also BJJ is the secret to the rest, so im glad you started doing that ;)
This sounds great if you have a lot of free time or a job that you can work this into. I get up at 6:15, out of the house at 7am for work, and home from work at 8:30pm.
Hey thanks for commenting and supporting the channel. Realistically you can do half this video with not adding to your schedule at all. Drink a glass of mineral water, delay you coffee intake, take a cold shower. We’re talking 15 minutes. The rest is really optimizing your health and how you go about your work day. You may not own a business and have flexibility of your hours, but you may be able to adjust you approach to completing tasks. Either way, just try one or two of these things. That will take no time at all and you might feel big changes like I did. Just the water & coffee delay make a major difference for me that I can feel. Hope this helps and again, super appreciate the feedback, watching and support 🙏🙏🙏
Consider a career change in IT.. Find a Bootcamp in the field...and get a job that pays well working 6 to 8 hours..there arey many remote. jobs available in IT.. Good luck 🤞 I recommend you a great book that may help you in the process. The 5 AM Club by Robin Sharma. 🎉
Love the video, man. I’ve been listening to Huberman’s podcast for a while now but never realized all of these tips from various episodes come together as a part of a daily routine. I’ve been starting the day with sunlight, sauna, cold plunge and mild exercise for several months… totally agree on the benefits. Will need to work in the other parts of this daily routine as well.
Love it! That’s awesome you’ve been doing many of these already. Totally agree, it makes a huge difference. Thanks for supporting the channel my man! 💪💪
I feel like it’s going back to being pretty much a kid again. When we were kids well, those of us who grew up in the 80s anyway for the most part, and before then, we woke up, hit the ground running to go outside and play. I would bet vitamin D levels were Astoundingly better for people of that era. So we got our sunshine and we got our exercise and we jumped in cold water in the rivers and lakes. Maybe not in the order that Huberman recommends but in general we lived mostly outside. We had exposure to being grounded, with bare feet on the Earth, naturally. We drank water out of hoses and we played in dirt in built up our immunity. As an adult living like a kid when you were younger with complete freedom pretty much is not the norm, nor is it some thing most of us can do, due to adult responsibilities with our families and our commitments to them and work career life, as well as our jobs. I truly think we are on the cusp of going, and growing to a better way of doing things. as humans on the whole. Where the work life balance is concerned, I think of the past and how we are all indoctrinated into pretty much becoming consumers and productive workers with the goal, being to get married, and have a house and new cars and all the trappings of trying to keep up with the Jones’. As Americans, we are very lucky and one sense to have had such prosperity many of us, but it is come with a cost, and the hangover which could probably be the topic of another podcast. My point being it’s good to see people looking at alternate ways to live the American dream. Tinier homes or even working remotely from an RV and seeing the country and a lot of them while raising a Family and homeschooling them with their own values. It’s nice to see there’s not judgment so much anymore, when people decide to do things differently. On one hand, I am so optimistic and excited for the world when I get glimpses of these new trends and ways of showing that all love matters and compassion and empathy has a place in every environment. At the same time as that, I’m also scared of the people clawing and digging their hills in the ground ready to die on a hill that no longer serves society or even themselves if they truly look at their beliefs that can only divide further at a time where we can’t afford anymore isolation and divisiveness with so much racial tension, but even more scary the political differences that are making such a huge divide between the far right and left, for the first time in my life I could actually see the 💩 hitting the fan in this decade, and that would be horrific with disastrous and shameful consequences. I don’t know. I feel like I sound preachy and I so didn’t mean to come on here and comment this long, but I just hope humans rise above all this and get back to I guess thinking for themselves what’s best for them and realizing others can do in a completely different way, and be just as right, and we can all live happily as long as we respect and encourage each other. I think if people start with themselves with programs like this, where they are noticeably and statistically happier it all begins with one person, yourself and the energy that you put out to those around you. It truly is infectious. I just watched a podcast where the neuroscientist said that stress actually seeps through your skin, and so it is physically contagious. So like that’s why certain bosses can make such an unhappy, work environment and why mothers and fathers totally set the tone for the household. So it’s not selfish putting yourself first and making sure you’re happy because you’ll actually be spreading that effect and helping others just by being at that point. There’s so many different chemicals involved I love hearing Dr. Huberman speak about oxytocin and testosterone, I love all of his information he shares. It’s a great time to be alive as far as having access to information that you would’ve had to only get to read one book at a time if you could buy it or check it out now you just type it in and Wala, you instantly are in the know. It’s nice to see so many people wanting to do the work and rise up in terms of being a happier and healthier person. Because we are the ones that are going to have to help the people that haven’t grasped that concept yet and or may be stuck in their sadness and despair, and not even think about stuff like this, I know at one point I never did. OK I’m gonna shut up. I’m a small chance. Somebody is still actually reading this novella I wrote that was supposed to be maybe three sentences. I guess I must like to hear myself talk in comments? I better go look up narcissism… 😂
Thanks for the collection and synthesis of Dr. Huberman’s vast knowledge information. I appreciated the concise format you created as well as your own experience, strength and hope.
My pleasure! Glad you found it useful! It was hard to find one clear source so I’m glad to hear your feedback. Thanks for watching and supporting the channel Eddie 🙏🙏
Great vid! I get up in the morning and make my bed, and listen to a japanese language while getting ready for work. I blend half a lemon including the skin with some cayenne pepper, ginger, cinnamon and ice. I stretch and do some quick exercises to activate my core, glutes, and hamstrings, etc. When i get to work I usually have time to meditate with headspace and relax for a little while. At one point I was getting a little obsessive about trying to do every little thing (like including fasting, cold showers, really strict dieting) and I wasn't feeling too great. So i backed off a little and think I have a pretty good balance going on now!
I love that. I also became too obsessive over the routine, but I feel like adding some of these staples to your day make all the difference (when you can) - sounds like you've got a great routine. I like the drink mix in the morning & headspace is a great app!
It would be nice to have a routine specificaly to the people that have a regular job... people that wake up early in the morning that have to travel to work, that have to work 8 hours + a day, etc
Hey thanks for watching. This routine is literally it. If you just modify the timelines, you won’t find a faster and more effective routine in the internet. Get up when you do, get some artificial light in your eyes if the sun isn’t available, drink some mineral salt water, delay you caffeine intake, take a cold shower, get your exercise in later if it’s too much in the morning (I do that due to my jiu jitsu schedule). The rest of the day is up to you to optimize your work flow. Try a few of these and you’ll be surprised how much of a difference it makes .
@@demikeproductionsso if someone start working at 8:30 am its just wake up at 4:30 am? Easy like that? I mean, the tips are great, but you guys are out of reality
@@Marvosr how long would it take to drink a glass of water, delay your caffeine intake, replace a warm shower with a cold shower, and get outside for 10 minutes? Not very long, most people could do that. I’m not taking 6-10am to do those things. These are the frameworks Huberman has given. I’m getting through these steps quickly and tackling the biggest problems of the day first. These small habits make a big difference, so if you can’t control your schedule, do what you can, take a few positive habits from this and make it work for you. Nowhere did I say everyone has to follow the exact daily routine as a standford professor and podcast host. Hopefully you can try a few of these techniques and make them your own. They’ve impacted me deeply and I hope they do the same for you.
You mixed that intro Perfectly!!!! Like the way you switch through clips and blend them so perfectly in your video! Pretty dope buddy! Namaste Much love from OhiO
Hey Nathan, that’s amazing! Nothing is more important than your health and wellbeing. Sounds like you’ve got a great routine going and priorities in order! Breathing exercises are key! I like doing the Wim Hof method and mixing in some of the Shaolin breath too. I’m curious, what kind of breathing exercises do you like?
@@michaelvay8610 box breathing is great, I like that for calming the mind. I usually do the wim hof breathing. I have a video on it that I posted 2 videos before this one :)
Been doing similar routine , with Wim Hof breathing before cold shower. Not much sunlight am here in UK at moment , been thinking of having a red light lamp on in background whilst doing breathwork ? Do you think this worthwhile ? One day at a time everyone , we got this 👍
@@johnmorse5197 I did recently invest in a red light. It’s still early, so I can’t say for certain how it’s helped. I have heard that the red light doesn’t trigger your circadian rhythm, but it does have a lot of other benefits. I had a small injury from jiu jitsu (knee), I would place it in front of the light for 10 minutes and it did give me some relief and it seemed like it healed faster
1. The morning phase 2. Wake up 3. Get sunlight 4. Mineral water 5. Cold showers; delay caffeine intake 6. Workout 7. Linear phase 8. Non - linear phase
This is a great shout out to the brilliant Dr Hubermann and I love the way you condensed the knowledge he imparts, the other things I would have included (which I feel helps me a bunch personally) is breathing techniques (Look up his podcast episode: ‘How to breathe correctly for optimal health…’) and Intermittent fasting (basically only consuming caloric food and drink between 10am - 7pm). Both these techniques along with those you’ve mentioned have made huge differences for me. 👌🏻🤞🏻👍🏻
That’s awesome, I’ve been doing the wim Hof breathing but I have seen a few clips of him talking about the 2 inhales and one exhale (maybe I have that wrong) how are you supposed to do his breathwork?
@@demikeproductionsThere are a handful of techniques for different scenarios. I have found easiest to incorporate is box breathing in periods of rest (5 seconds inhale, 5 seconds hold, 5 seconds exhale, 5 seconds hold - repeat). I also updated my comment to include intermittent fasting - not sure if you’ve tried that - might be difficult with your jui jitsu schedule.
🎯 Key Takeaways for quick navigation: 00:00 🌅 *Your morning routine can greatly impact your productivity, but it's often misunderstood and can be counterproductive.* 02:32 🚀 *Successful people often skip elaborate morning routines and focus on high-priority work immediately, entering a flow state.* 03:42 🌟 *Morning routines are meant to boost "flow proneness," making it easier to enter a flow state later in the day.* 04:11 🧠 *Flow proneness is naturally high upon waking up due to low cognitive load and brain wave patterns.* 06:04 ⏳ *Flow isn't binary; it has four distinct phases, and recovery is essential for sustained productivity.* 07:13 🌄 *The ideal routine involves "wake up and flow" by focusing on high-priority tasks immediately upon waking, then recovering with traditional morning routine activities.* 08:20 📝 *Prepare tasks the night before in detail to streamline the morning routine and maximize flow time.* 09:04 ⏱ *Allocate one to three hours for dedicated high-priority work in the morning to harness flow and start your day strong.* Made with HARPA AI
The best thing to do in the last 30 minutes whipe you are waiting for coffee is to write. I agree that it is better to spend most of your creative time in the "non-linear" time, but a little raw journaling in the morning is so so so good for you
Great video! Truth is our bodies and minds are built for routine. Whatever you do, find a routine. You can tune it to your lifestyle later, just find a routine now!!
If you’re reading this, try Quinton hypertonic. Changed my life. Stopped me getting migraines that I’d been suffering for ten years and made me feel better than ever…
@@demikeproductions read Rene Quinton’s backstory and how similar seawater is to blood plasma if you haven’t already. A few ideas fell into place for me when I connected those dots… 👍🏼
0:16 what is the ‘chemical’ your taking 300mg? Also what is the amount of salt water and how much salt is in it? And what are the drops you are adding? Is the trace mineral drops in addition to salt? It might be helpful to add this info in your description. One more question - how long should the cold shower be? This is honestly going to be the hardest part for me. I also saw Andrew add that if you work out first thing in the morning (me) ok to take caffeine - I take prework. But I’d also be open to delaying caffeine. I think I could do that. Looking forward to your answers please. And thanks for making this video!
The chemical was just for show, I was re-creating the movie “limitless” trailer for the intro. Most people do a pinch of salt 1/4, to 1/2 teaspoons. I just do trace minerals which has salt in it already so there’s no additional add there. For the cold shower just try it for 30 seconds, and slowly increase over time. Thanks for watching and asking 🙏🙏
Really good video! Just to explain the caffeine point, I think it is a little different to what you said. Cortisol is high in the morning and adenosine is low (cortisol makes you alert, adenosine makes you tired). Over the day adenosine builds up. Caffeine works by blocking adenosine and so is most effective a bit later in the day (not too close to evening though, thats bad for a different reason). Having caffeine straight when you wake up only makes the adenosine tiredness worse later in the day because you get a crash from it (unless you keep drinking coffee, but this causes tolerance and it doesn't work so well) I think that is why the early morning coffee is not good (source: many Andrew Huberman podcasts)
Got it, got it. I always took it as Adenosine builds up over the day and night, still remains high in the morning unless you "burn it off", caffeine masks it, then it's still there causing the crash. I'll do more research on this as well. It sure does help though to set give your self some time in the morning before drinking coffee. Thank you for the insights , watching and the support!!
I’ve let my boss know I won’t be in until 10 tomorrow, but ill be doing some deep work until 2pm. He texted back a few swear words, so I figure the reply to my text was a slip of the finger and he was replying to someone else at the same time. Can’t wait to see the team at 10!
What do you do when you have 3 kids who wake up at 6 and go to school at 8? Sun doesn’t come out until 8am in Michigan winter. Then you have to be to work at 9? I cold shower and have a delayed mushroom coffee in the morning. By the time 2 o clock hits I’m drained.
Do not eat until end of job. Do not eat breakfast and lunch. Eat at 4-5 afternoon. If possibile after eating take a nap or at least have 30 min for yourself in isolation. Do not eat carbs. It willa ruin any routine. If you have no idea what to eat eat mix od seeds/nuts
After 21 it is a battle to provide yourself a good next morning. Most important believe it or not - is light. Buty Xiaomi Smart bulbs or sth like this to produce Red light. Decrease bright and blue light in any screen you look at, any. Buty 15usd glasses blocking blue light, do it. Check Infield Victor glasses or sth like that , you will understand why in a seconda.
Additional considerations, driving to and from work without the radio; similar concept of ideas coming to you in the shower or periods of low, mindless activity, driving without the radio helps focus attention to what your daily work flow is and for those with families, it helps the work to family/home transition; download your work thoughts before you get home and prepare what you will say/ask at home.
Our brains are not designed to multitask, it simply doesn't like to do multiple things, for example, listen to music/radio/podcast/audio book AND drive. Our brains spend energy trying to listen and focus on the road. Ever pull into work or your driveway and try to recall your drive? Feels like a time warp. So if you want to save some precious brain energy at the beginning of your day or what's left before you get home... turn the radio off and just...drive 😉
Continuing on, find your optimal work flow, meaning time to focus work, then take a five minute brain break. Get up, use the restroom, walk around, check your phone whatever etc, just walk away from work. These are great ways to treat our brains throughout the day. Try 45 minutes of uninterrupted work, make that your goal, your main elephant, then take a break. Don't get distracted by all the little ankle bitters or rabbits. Focus then rest. If checking emails is your elephant then write it down and execute. Limit your elephants to two or three each day.
U said that adenosine builds up while you sleep, and I believe this is incorrect: I understood that adenosine builds up when you're awake, and is cleared during sleep. It's what accumulates during the day that makes you feel progressively more tired as it builds. From Huberman I understood that there's still a bit of adenosine left in the receptors when you wake up, and this movement + light thing helps you clear the remainder faster, before putting in the caffeine to block the receptors, when there's a minimum amount of adenosine in the receptors. To kind of 'lock in' the adenosineless mode.
This is awesome, I homeschool my sons and we do a version of the linear/nonlinear phase but we can work on honing in this routine, especially the morning. Thanks for outlining this!
Lovely work. I have started delaying caffeine. Will start having salt water first in the morning instead. Have hectic work schedule so I hit gym between 10pm-11:30pm. Will start getting sunlight by going for a 35 mins morning walk and rest 30 mins walk gets completed when I have to go to gym by walking (15 mins walk one way)
Hey Thanks for the comment! The mineral water is a great addition especially if you're sweating a lot durning intense work outs. I lose a ton of sweat during Jiu Jitsu and I sauna at least 3 days a week (I've found sauna every day is a bit too harsh on my skin). I've found that magnesium water at night is nice as well to wind down for the day.
This sounds like it would work, and is a great regiment. Most people don't get to choose when it is they're going to do their work and when they're going to be doing computer work versus their job if that's not their job. And then seems like it would be a lot easier to hold this routine if you don't have other factors such as children. I will try to implement as many of these morning routines at the very least n see what happens
Great approach, this is certainly meant to be adapted into whatever your lifestyle looks like. The way I structure my work will be a lot different, but most of the morning principles can be applied in an hour or less (and have the most impact :)
Thanks for the video. I'm tryingto get my life together after my husband passed eight months ago at 42 years old. My routine goes around my daughters' ones, their timetables and activities so it is so difficult for me having a routine for me. The thing is, here in my country we have a "wrong" time zone and sun doesn'r rise until 8 AM. It's so sad to see how the rest of the world can work properly in the morning with sunlight whereas me- I have to wait 2 hours since I wake up to see the sunlight. I'll try to start with the coffee tip. Thank you so much Derek. God bless.
So sorry to hear about you loss :( Thinking about you and your family. Where I live the sun comes up fully just before 8am at this point in the winter cycle. Huberman clarified this recently that you should get some morning light when it's available and it's not necessary to time your wake schedule right when the sun rises, because this is impractical for most of us. There's also SAD lights that can replicate the morning light as well that are relatively affordable. I hope you can take care of yourself with everything you're going through!
Great question and this is something I’m addressing on a project I’m working on right now. I’ve heard of people getting google results with artificial light in the morning, but these are lamps designed to help trigger your circadian rhythm. Not ready to make any product recommendations yet until I test some out, but I will soon!
Just the waiting on caffeine for the first hour has help me not have crashes and lower my intake over all! Also working out in the morning is awesome when I don’t get it in before work I feel off the whole day until I can after.
🎯 Key Takeaways for quick navigation: 00:02 🚀 *Rutina matutina para ser ilimitado* - Descripción principal: Introducción a la búsqueda de una rutina matutina equilibrada entre productividad y bienestar, inspirada en la rutina de Andrew Huberman. - Primeros pasos hacia la "ilimitabilidad": *- Toma de 300 mg de ciertos químicos para reducir la niebla cerebral.* *- Advertencia sobre los efectos negativos de no seguir la rutina adecuadamente.* 02:10 ☀️ *Fase uno: La mañana* - Descripción principal: Explicación detallada de la fase matutina de la rutina de Huberman, abarcando de 6 a.m. a 10 a.m. - Pilares de la rutina matutina: *- Exposición temprana a la luz solar y consumo de agua con gotas minerales.* *- Duchas frías para aumentar los niveles de dopamina.* *- Retraso en la ingesta de cafeína para equilibrar los niveles de cortisol.* *- Ejercicio ligero para apoyar los niveles de dopamina.* 05:38 📊 *Fase lineal* - Descripción principal: Detalles sobre la fase lineal de 10 a.m. a 2 p.m., enfocada en tareas profundas y productividad. - Enfoques clave para la productividad: *- Sesiones de trabajo de 90 minutos seguidas de descansos de 20 minutos.* *- Uso de la técnica Pomodoro para mantener la concentración.* *- Eliminación de distracciones, como poner el teléfono en "no molestar".* 06:31 🎨 *Fase no lineal* - Descripción principal: Exploración de la fase no lineal, de 2 p.m. a 10 p.m., centrada en el trabajo creativo y flexible. - Elementos destacados de la fase no lineal: *- Enfoque en tareas creativas después de las tareas analíticas de la fase lineal.* *- Práctica de descanso profundo no relacionado con el sueño para recargar mente y cuerpo.* *- Socialización y actividades al aire libre al final del día.* Made with HARPA AI
I seen a lot of people using artificial lighting in the morning (especially in winter when the sun isn’t readily available). I’m working on a new project which will discuss this much more in-depth!
@@demikeproductions sounds interesting. I often wonder if we'd be better off getting up and going to be bed with the sun. But would obviously need a big change to our working hours.
@3:28 The cold plunge not only gives you more dopamine but it actually lasts so much longer naturally, if you only do one of these awesome body hacks do the cold plunge, great video Derek I just subscribed!
So true! Thank you for being here and supporting the channel! It's crazy how long the dopamine levels last through out the day. Best natural way to kick start your day. Thank you again, your support means a lot!
@@demikeproductions it really is wild I remember my 1st ice bath I was still buzzing like 3 hours afterward and I got a little nervous because I felt high and I was like how long is this gonna last haha.
@@Ellifmusic showers are good for some benefits if you can crank the dial to the coldest it'll go and stay completely under for at least 30-60 seconds while focusing on your breathing it'll start to do wonders
I am a Registered Nurse and I work 12.5 hour shifts so that is about 13 hours of non flexible commitment. Also I work 1030-2300! Any advice on how to set up a routine around the timeline on my work days?
Great question. You’ll need to modify this quite a bit, but you could still get most of the morning phase done before your shift starts to set up your day. Might also need to break some of these down throughout the day to keep you going. I’ve seen a lot of people use this light when they lack that early morning sun to kick things off, but it’s not totally necessary (I’m also still testing the efficacy of this) amzn.to/3rOsC6p I’d start with one or two habits that resonate with you to try before the work day starts and build your schedule from there.
I have slightly modified, 6am , 750 ml water intake, 10 min yoga stretches, 30 min slow jogging 30 minute light exercise, 30 minute meditation 30 min wimhoff breathing, cold shower, green tea, 10to 2 pm 90/30 productivity work 90 min work 30 min rest, i take lunch after 2pm i skip break fast iam doing 18/6 Intermittent fasting. I break my fast with protien first and then fibre and then complesx carbs,
Hey i am from india, I had been watching doctor andrew hubermen videos for optimising my lifestyle for best of a productivity towards my studies since I am a medical aspirant I am looking forward to make little neurological based changes to my routine for the best of me towards my studies. I had watched many of podcast by human and your this video highlights quite several of them but significant improvement one's. Worth watching the whole video !!
Awesome to hear! That was the goal, to save people like yourself a ton of time and research, and cut straight to the good stuff. Wishing you well on your journey towards optimization and good health! Very much appreciate the comment and support!
Adenosine doesn't build up while you sleep, or builds up throughout the day and is what makes you tired at night. Sleeping actually gets rid of it but when you wake up you'll have a little left. If you take caffeine you'll "block" that adenosine from naturally working out of your system and when the caffeine wears off it'll come out leading to the crash. Nice video, and I love huberman, just a bummer to have misinformation on a video that people are trying to use to learn
Thanks for the correction. I heard him use the phrase “builds up” - I’m not a neuroscientist like him so I’m prone to make mistakes here and there, but I appreciate the feedback and I’ll strive to be better on the next one.
Typically around 9-10am - usually something light - bars /smoothie. Going to be eating a lot more early with this new protocol/challenge I'm testing soon, so I'll have more diet tips and recipes in the next video.
Excuse me, I like being deep work in the morning early so I get up at 4:30AM to do my work. And until to 6:00 AM, I start try Andrew Huberman's Morning Routine. Then it is after 10:00AM, so I can get a nap for more around a hour to have enough my hours of sleeps is eight hours. And I will do the others parts are Linear and Non-Liner. Finally I go to bed after 10:00PM and before 10:30PM. Is it necessary to take a nap for around 1 hours in Linear?
In my opinion, a quick rest is not 100% necessary unless you need it. Listen to your body. If you feel like your energy levels are going down and a quick break would support you bouncing back much stronger, go for it. If not, there is no reason to break your flow if your energy levels are strong. I personally need this kind of rest break only once a week at the most.
I like this routine a bit because unlike others where you wake up at 4am this starts at around the time I typically wake up for work, I of course have to adjust to fit my 7-4 schedule so I can't really break my work into chunks but I can start waking up maybe 30 mins earlier and use that as time to have some water intake and get a light workout in earlier in the morning
Interesting , thank you. I am looking into Himalayan sea salt as well. I remember doing the master lemonade cleanse and that’s what it recommends in the mornings .
yeah sunlight is a problem in toronto in winter... it doesnt come up til 8am and 95% of winter days are cloudy. what's an alternative? some kind of red light machine?
Huberman has come out recently and said that you just get the sun when it's available, doesn't need to be timed perfectly with your waking cycle. On early winter mornings, I've been using my video light at my desk to trigger this, but there are accessible SAD lamps that produce at least 10000 lumens, like this one: amzn.to/3rOsC6p
NSDR is a specific yoga technique. Nidra yoga it goes to the body and put attention on each body part and relaxes it - non-sleep deep rest. I do like Joe Dispenza, but it’s different.
I like that, I'll look into it from that perspective where you focus attention and energy on one area. I've done something similar to that when doing cold exposure, where I'll mentally warm a particular area of the body that's struggling in the extreme temperatures. Do you have any vids on this topic from a yoga training perspective, would love to check it out. Thanks!
Nice summation. I like Huberman's morning routine and some aspects of his afternoon however everything after 12 is not workable for most professional that have tasks that require a lot if tkne to complete. Plus where is the time with partner, family, exervise and for social networking in that order. In short what I require is a daily, weekly, and monthly routine that is useable by someone that has people relationships and tasks that require long hours of work plus give me time some of which is for exercise.
Thank you for watching and supporting:) that makes sense to me. The nice thing about Huberman’s routine is it’s fluid, meaning you can adopt any of these science backed principles and make them your own. I love that he speaks about that and being able to adapt these into any schedule, and drop some if they don’t serve you. If we did every single health hack he’s talked about we wouldn’t have lives haha.
I tried the cold shower thing this morning (because my apartment building’s hot water was out), and it did nothing but heighten my anxiety and now I am grouchy and anxious lol
Give it at least 3-5 days. First day always sucks, but keep at it a bit more. Hopefully you begin to see the benefits then. How long are you in there for?
@@demikeproductions Not long. I hate cold showers 😂. Don’t think that is one I will be doing. I did knock off early morning caffeine by switching to decaf though lol. Mainly because I’m on antidepressants and have realized that caffeine probably isn’t helping them. Trying to motivate myself to run in the mornings, but so far running at night is more my jam. Adding running to my life (VERY recently) has been a noticeable positive for at least ending my days a bit more happily/healthy. I do feel like running in the morning would help me out too, but I’m not there yet.
@@demikeproductions My main concern about doing salt water every morning is that could potentially risk being a sodium overload from what I have read online. I have read that an occasional salt water flush is healthy, but daily can raise your sodium levels.
@@demikeproductions Been doing the cold shower thing for about 2 weeks now. The way I do it is I take my normal warm shower, then set my phone to a 2 and a half minute timer and turn it down to about a 4 out of 10 for 30-something seconds, then a 3 for the same, then a 2 for about a minute, then off when the timer is up. May do longer eventually.
Oh this is so useful! To break up the linear (analytical) and non-linear (creative) tasks into AM and PM deep work slots respectively. Thank you for this! I follow much of what he recommends already
Hey JeanPaulinho! Thank you for your feedback and for supporting the channel. Really excited to hear this video was helpful and time-saving to help you improve your morning routine. As a small TH-camr, you never know if the vids you're making are useful in the beginning, so I super appreciate this!
I’ve picked up the cold shower after hearing its effects on dopamine, also there’s no sunlight in the UK :( but I do surround myself in bright light of a morning
Let me know how it goes! If you want to see my journey with cold plunges l, checkout my Wim Hof morning routine ;) 🥶🥶🥶. Thanks for checking this out and taking away something from it 🙏
@@ajp8447 I’ve experimented with this and I do really enjoy starting the day with sauna when I’ve had several hard training sessions during the week. Helps loosen me up!
Great question, the actual work structure is going to be different for everyone, but all of these techniques can be applied accept for the light aspect. I'm researching into this heavily and there are artificial light options for this, so you can achieve the same results. I will be sharing these recommendations in my next video shortly!!
‘Seeking Beauty’? Umm think you took care of that quite some time ago! Tho being in NYC, it’s cool how consistently attractive women are at least as intelligent, introspective, & benevolent. Good for you,
Seems impossible if you are a normal person working full time. I wish I could limit my work to 2 hours a day. Let’s be honest, the vast majority of people cannot follow this schedule. It’s unrealistic. I work for a living.
I work for a living as well, running 3 companies. If I worked 2 hours a day I would be homeless. Instead of looking at this from the perspective of, my situation isn’t the same, therefore I can do this entire routine..what could be implemented to your day? Possibly hydrating with minerals/salts, delaying caffeine, replacing a hot shower with cold. These have high impact with relatively no time burden. I hope you can take 1 or 2 tips here and see how your body feels.
Everyone is busy bro. That pessimistic mindset will be detrimental. There is always time to do things that are important. Go to bed 30 minutes to an hour earlier and wake up slightly earlier to do one or two of the things he mentions in the video. I promise you it’s doable even working 12 hour shifts.
Thank you for this but I have a question or two. Do you have a step by step for an evening routine? And is meditation better for morning or evening routines?
Yup half a teaspoon or use mineral drops. He also mentions the importance of this for brain function and helping with sharpness and clarity, in addition to hydration.
Hey guys, maybe a stupid question but here we go: I run 2 grocery stores and we start at 5 in the morning. I'm there at 6 most of the days. I have a wife, 2 sons and a dog which all want my attention at least some of the time. How to implement his methods to make it make sense? I started going to the gym again after a decade of work work work and family.
Great video, clear content and no bullshit. For me the 6am and the salt intake is easy, but my 4 kids will take the rest of my energy within minutes😅. After that its racing to work till 7pm.
Totally get that, glad you can adapt these into your schedule. Kids will throw many curveballs into your day, but hopefully you can take a few minutes in the beginning of the day for yourself and try some of these techniques! Thanks for being here and supporting the channel!!
Loved watching this video Derek. Love the fact even more that you Included Jiu Jitsu in there. I also train Jiu Jitsu *fist bump* , going to give the routine a go, it makes a lot of sense.
Hey Suzanne, I appreciate it! Yes, Jiu Jitsu is amazing I just got my blue belt and train as much as I can. Its truly changed my life for the better, physically, mentally, and made some great friends as well. So awesome to hear you train as well 💪
Very, very well put together video, you have definitely researched this well and you are definitely speaking from the benefit of experience, thank you 👍👍👍
100% there isn’t a lot of studies on cold showers simply because it’s difficult to control the subjects (putting everyone in a tub neck deep gets rid of a lot of variables), but I’ve felt personally all the same benefits from cold showers as I have with cold plunging. I will admit and you can check out my wim hof challenge video, cold showers are harder than plunging!
Hey thanks for watching and supporting the channel! For the 4am crew, sunlight is still important to your overall health and wellbeing. Get it when it's available. If you're already waking at that time, your internal clock should be set, but if you struggle some weeks to get to bed early try some bright artificial light when waking. Bryan Johnson spent about 2 million dollars testing and experimenting this problem and thats what he does (a bit extreme) but he has a suuuuper bright light in his bathroom he activates for about 10 minutes when getting ready in the morning before sunrise. Hope this helps, and thanks again for being here. Means a lot!
There's been a lot of buzz recently advocating for strong artificial lighting that's pretty inexpensive to get, that can help replicate the early morning sun to trigger your circadian rhythm. My next project includes this and I'll be making some recommendations soon!
![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)
Looking for more ways to optimize yourself? You can join my free community and course "Growth Club" on Skool here: www.skool.com/growthclub?invite=0c75f3426f364e3691e505cbbb4fb048 - We cover self mastery, health mastery, and wealth mastery jump in :)
Thanks a lot for the video mate! One thing I always wondered about the “getting into the sun (or at least day light) right away”, what do you do in the winter when you get up when it’s dark ?
What is the name of the book you mention at the end of this video?
@@jenniferocampo3873 Think and Grow Rich - I recommend checking out the video on it here th-cam.com/video/WHJE7mPQAxA/w-d-xo.htmlsi=zkyfuOqwoHJBMv-p
What is the mineral you place in the water in the morning??
@@angreifer05 yes! I actually came here to post the same question!
🌞 Morning Routine
- Set the tone by getting light into your eyes and drinking salt water.
- Take a cold shower or cold plunge to increase dopamine levels.
- Delay caffeine intake to offset cortisol levels.
- Engage in light exercise to support dopamine levels.
⏰ Linear Phase
- Focus on deep work from 10am to 2pm.
- Use Pomodoro Technique for focused work sessions.
- Take short breaks to reset and avoid distractions.
🎨 Non-linear Phase
- Focus on creative work from 2pm to 10pm.
- Practice non-sleep deep rest for relaxation and focus.
- Get outside and have social interactions.
💡 Small Habits, Big Impact
- Even adopting one habit can make a difference.
- Stacking habits leads to significant results.
- Personal development is about sustainability and feeling good.
Thx !
Thanks 😊
Appreciate this
When would you do heavy exercise
Thanks!
I am taking cold showers for 8 years. I started it when I was depressed and was thinking of self harm. And I encountered wim hoff with cold bath and breathing techniques. It changed my life 100%
I will try to check this routine thanks
Wow, that’s so powerful. Thank you for sharing your story. I’m a big fan of Wim and have been practicing his breathwork and ice baths for around 3 - 4 years now. Game changing stuff!!
So ice baths also suppress and shut down your nervous system. Which is way worse than facing your trauma and regulating your nervous system.
I did cold baths for 21 days in a row and it messed me up! It's been almost a year and I'm not healthy. Any thoughts?
If you have these thoughts, you probably had childhood trauma and taking cold showers is not the solution.
@@specialkaypb i have no idea. I am not saying cold showers are go to for everyone. If this kind of thing is happening to you please refer to a doctor. I have no expertise for that.
I just wrote what my experience was.
What happened to you never happened to me. My nervous system never shut down. I think you definitely should go to a doctor.
You can also try wim hoff breathing techniques. It helps improve the immune system somehow.
When i stop doing the wim hoff breathing for couple of months i start to get sick(not like I am sick everyday I am just open to sickness) and when i go back to doing it. I never feel bad in general and have Almost no down days
@@quantondev 💯!!! Never get sick. It’s been three years now since starting Wim Hof breathing and cold showers/ice baths.
I found getting in a 25 or so min walk/jog before you start work is a game changer for energy.
Amazing, isn’t crazy how 1 simple thing like that can make such a big impact?
I do park my car 35 mins away from office and do this brisky walk. Coffee at 9 wake up at 7. Smash my work by 2. Do talking and laughing after 2
Tried and true.
How
@@Bombaygirl101 you get your body moving first thing in the morning. But you have your get your ass out of bed!!!
Hey friends, had some fun with this one. Hopefully you can take at least one or two of these habits from Andrew Huberman and add them to your routine! Let me know if any of these stick, or if you try these out! Thank you so much for watching and supporting the channel, means the world to me :) I you’re interested in starting your own business online, check out my program The SMMA Blueprint here: www.thesmmablueprint.com/
When I wake up in the mornings, it is dark. How do I get the morning light for that natural, gentle waking feeling. Is there a lamp that gives natural light?
no, artificial light will not give the effect you need. You'll just have to wait until it gets brighter@@wll7773
6am,Light, saltwater, cold bath, 90-100min after waking before you drink caffeine, light exercise,
10am-2pm 90 minute deep work session 20 minutes off, repeat
2-10pm creative work, non sleep rest, get outside
Apply it how it fits in your life, use what you can apply to your life, it will add so much to your life!
♥♥♥ Awesome :) thanks for watching and commenting on your key takeaways - I appreciate the support!!
@@demikeproductions sure thing! I always have a hard time retaining all of info, so I always appreciate when someone else takes the time to write down some highlights!
Thanks ❤
Thank you for taking time to put the info in this format it’s very helpful
Thank you Jesus couldn’t last more than 3 minutes
I a 73 and tried it and WoW it works beyond the imagination. Who'd think such things could work so great. The hardest part for me was the chilling cold bath.
I love it!! That's amazing to hear Jesse! Super inspiring you got this!
I’ve started with the cold showers and will work up the ice baths I know it will kick me but will be worth it
The shower is harder
@@DouglasEKnappMSAOM I agree
@@missjaclynlouiseI’ve actually found the ice bath to be easier than the cold showers….. not sure the science behind it, but the cold shower is way more difficult to me
I'm not a specialist in video editing and all the content production ins and outs, but as a lay person I can say that it is a very pleasant video to watch, with a great pace and information delivered succinctly. But what strikes me the most is how healthy and glowing you appear. I think that's the best proof that these things work.
Thank you so much!! I really appreciate the kind words and support 🙏🙏 I work hard on the editing so glad to hear that’s resonating and I appreciate the glow comment haha, small things like this add up. Thank you for being here!
Yeah, I felt the same way watching this. Soothing video. 😄
I agree. Beautiful job kind sir!!
For the last few years I’ve been on the Scottish barman routine
1. Wake up early after being up too late
2. Grab a large takeaway coffee on the way to work
3. Set up the bar while drinking said coffee
4. Have a smoke after setup
5. Get through the shift
6. Couple pints of Tennent’s after work and another couple smokes
7. Go home, spend too much time playing vidya games or if it’s the weekend have a night out drinking.
Repeat.
This should be the next challenge 🤌😆. I respect that, I can’t do that much alcohol anymore, the days after are too much
I like this. I'm gonna try this routine too. I definitely need a push. Thanks
Bet that’s not your desirable routine? And if it is, you don’t watch Huberman often lol.
Time your exposure to the coffee so that you drink it 90 minutes after waking up.
Start cutting down on your Tennant and smokes, save the money and put it aside.
2030-you will be grateful!
Grown man playing video games 😅😅😅😅😅😅😂😂😂😂😂😂
Good video, love Huberman. My day consists of 2:45 am wake up, 11 minutes of Wim Hof breathing sitting by my box light since there isn’t any sun at that time. Then I run four miles outdoors, or lift weights depending on the day. Shower and end with a 3 minute
cold shower. I run an in home daycare, my day starts at 6:40 am and ends at 5. I’m in bed by 7 pm. You work around your own schedule, we all have the same hours in a day. I also get another round of breathing in
When the kids nap. I may try starting my coffee after I shower! The only thing I haven’t tried is the salt water. I think I will drink hot lemon water with a pinch of salt!
Sounds like an incredible routine, that's amazing. I also love the fact that you're even more motivated to take care of yourself so you can show up best for your family. Many people use kids, jobs, responsibilities as an excuse for lack of action and self care. The real ones realize they need to support their own needs to have more energy, more love, and more support for others.
☀️❤️😇
Mineral water, not water with salt.
You are great.
Yeah I have a super busy schedule being a single dad and high school teacher. But that delayed caffeine intake was an absolute game changer. I’m going to add in the salt water too, but if anyone is reading this with a totally stacked schedule, at least try the delayed caffeine, it works wonders
For real! Glad to hear it’s helping you! Next ti the cold plunge or shower, the caffeine delay is one of the most noticeable techniques for me. Kills the crash :) thanks for dropping in and sharing, pumped to hear it!
I don't drink caffeine at all though, so what's to try then?
@@boreduser12 light early, water with minerals/salts, cold exposure, exercise, planning and structuring your work, basically everything else in the video minus delaying caffeine.
I pull 70+ hours a week just at work no kids. I don't touch caffeine. Dunno. Never really been for it.
@@demikeproductions have you tried black tea instead? (or green). I know there is still caffiene obv but i find it a bit less crash prone.
I was one of the five who didn't know who Andrew Huberman was. I'm always happy when people find ways to improve their lives, and I'm pleased that Dr. Huberman's advice has been helpful to many others. But the only time in my life when I could have followed something like this was during the six years I worked on my Ph.D. during the day and had few other responsibilities during the day. But I worked at night, had a family, and raised my kids. I wonder how many men with a wife, children, and a career could do this. Three cheers for those who can!
Morning Non-Negotiables:
- Glass of water with a pinch of Celtic sea salt (& lemon/lime if you like)
- Sunlight as soon as you can after waking for 5min +
- Light walk/morning movement for 15+ minutes
- Cold shower for 2-3 minutes (or cold plunge if you have access)
Done.
The delayed caffeine intake is a game changer. I used to have a major afternoon slump and now have sustainable energy levels all throughout the afternoon.
Caffeine doesn't give energy, it blocks signals of fatigue and pushes the body to pump out more cortisol and adrenaline. That's neither real energy more healthy.
Do these people have spouses and kids? They never mention that routine 💀
Nah, they all just a bunch of control freaks, bruh) Nevermind those douchebags
Or jobs 😂
@@camobca5125stole my comment lol
I have spouse kids and start working at 5. They share their ideals routine but we don't have to do the same, we can just try to implement small things one by one. Delaying caféine is a game changer and doesn't require any time or effort
Even with kids jobs and wife you can see light, put Salt in your water, delay caféine, or stretch for few seconds.
Wow, so this is my routine. I thought I’d invented it haha.
This is almost identical to dinacharya taught in Ayurveda. All about most productive times of day and the different tasks to do when. There is a lot of great science to back this up. Also I see a lot of the productivity tips I also saw in a book called A Minute To Think (like turning off your phone and doing focus work with breaks etc). It’s like all the best bits in one routine.
That’s awesome and great to hear you already have such a solid routine. I’ll be sure to check out that book and more in the Ayurveda :)
I tried hunter s Thompsons daily routine and became limitless.
😂 100%
💯! Or Burroughs...
I more often than not drink 500ml of water, sea salt and squeezed lemon juice first thing upon waking. It makes such a huge difference in alertness and drowsiness is actually insane. I first heard about this with Dave Asprey like 13-14 years ago, and while I am spotty with some routine phases, this is one of those things that I noticed almost immediately. Super Helpful. Also BJJ is the secret to the rest, so im glad you started doing that ;)
This is exactly where it’s at, this is the best combo and electrolyte I’ve ever had
What is BJJ?
@@user-vs6oe9tx8lBrazilian Jiu-jitsu
This sounds great if you have a lot of free time or a job that you can work this into. I get up at 6:15, out of the house at 7am for work, and home from work at 8:30pm.
Hey thanks for commenting and supporting the channel. Realistically you can do half this video with not adding to your schedule at all.
Drink a glass of mineral water, delay you coffee intake, take a cold shower. We’re talking 15 minutes.
The rest is really optimizing your health and how you go about your work day.
You may not own a business and have flexibility of your hours, but you may be able to adjust you approach to completing tasks.
Either way, just try one or two of these things. That will take no time at all and you might feel big changes like I did.
Just the water & coffee delay make a major difference for me that I can feel.
Hope this helps and again, super appreciate the feedback, watching and support 🙏🙏🙏
@@Craigx71 💪Inspiring stuff!! I love this :)
Consider a career change in IT.. Find a Bootcamp in the field...and get a job that pays well working 6 to 8 hours..there arey many remote. jobs available in IT..
Good luck 🤞
I recommend you a great book that may help you in the process. The 5 AM Club by Robin Sharma. 🎉
@@Craigx71Awesome!! Failures are bruises, not tattoos
I didn’t properly cite. I in no way coined that phrase, but rather Jon Sinclair. Forgive my lack of proper citation! Thx
Love the video, man. I’ve been listening to Huberman’s podcast for a while now but never realized all of these tips from various episodes come together as a part of a daily routine. I’ve been starting the day with sunlight, sauna, cold plunge and mild exercise for several months… totally agree on the benefits. Will need to work in the other parts of this daily routine as well.
Love it! That’s awesome you’ve been doing many of these already. Totally agree, it makes a huge difference. Thanks for supporting the channel my man! 💪💪
I feel like it’s going back to being pretty much a kid again. When we were kids well, those of us who grew up in the 80s anyway for the most part, and before then, we woke up, hit the ground running to go outside and play. I would bet vitamin D levels were Astoundingly better for people of that era. So we got our sunshine and we got our exercise and we jumped in cold water in the rivers and lakes. Maybe not in the order that Huberman recommends but in general we lived mostly outside. We had exposure to being grounded, with bare feet on the Earth, naturally. We drank water out of hoses and we played in dirt in built up our immunity. As an adult living like a kid when you were younger with complete freedom pretty much is not the norm, nor is it some thing most of us can do, due to adult responsibilities with our families and our commitments to them and work career life, as well as our jobs. I truly think we are on the cusp of going, and growing to a better way of doing things. as humans on the whole. Where the work life balance is concerned, I think of the past and how we are all indoctrinated into pretty much becoming consumers and productive workers with the goal, being to get married, and have a house and new cars and all the trappings of trying to keep up with the Jones’. As Americans, we are very lucky and one sense to have had such prosperity many of us, but it is come with a cost, and the hangover which could probably be the topic of another podcast. My point being it’s good to see people looking at alternate ways to live the American dream. Tinier homes or even working remotely from an RV and seeing the country and a lot of them while raising a Family and homeschooling them with their own values. It’s nice to see there’s not judgment so much anymore, when people decide to do things differently. On one hand, I am so optimistic and excited for the world when I get glimpses of these new trends and ways of showing that all love matters and compassion and empathy has a place in every environment. At the same time as that, I’m also scared of the people clawing and digging their hills in the ground ready to die on a hill that no longer serves society or even themselves if they truly look at their beliefs that can only divide further at a time where we can’t afford anymore isolation and divisiveness with so much racial tension, but even more scary the political differences that are making such a huge divide between the far right and left, for the first time in my life I could actually see the 💩 hitting the fan in this decade, and that would be horrific with disastrous and shameful consequences. I don’t know. I feel like I sound preachy and I so didn’t mean to come on here and comment this long, but I just hope humans rise above all this and get back to I guess thinking for themselves what’s best for them and realizing others can do in a completely different way, and be just as right, and we can all live happily as long as we respect and encourage each other. I think if people start with themselves with programs like this, where they are noticeably and statistically happier it all begins with one person, yourself and the energy that you put out to those around you. It truly is infectious. I just watched a podcast where the neuroscientist said that stress actually seeps through your skin, and so it is physically contagious. So like that’s why certain bosses can make such an unhappy, work environment and why mothers and fathers totally set the tone for the household. So it’s not selfish putting yourself first and making sure you’re happy because you’ll actually be spreading that effect and helping others just by being at that point. There’s so many different chemicals involved I love hearing Dr. Huberman speak about oxytocin and testosterone, I love all of his information he shares. It’s a great time to be alive as far as having access to information that you would’ve had to only get to read one book at a time if you could buy it or check it out now you just type it in and Wala, you instantly are in the know. It’s nice to see so many people wanting to do the work and rise up in terms of being a happier and healthier person. Because we are the ones that are going to have to help the people that haven’t grasped that concept yet and or may be stuck in their sadness and despair, and not even think about stuff like this, I know at one point I never did. OK I’m gonna shut up. I’m a small chance. Somebody is still actually reading this novella I wrote that was supposed to be maybe three sentences. I guess I must like to hear myself talk in comments? I better go look up narcissism… 😂
I live up north and I was wondering about artifical sunlight for when we don't have any?
@@rainbowinthedark453 nice comment
You don't need to say "10am in the morning," or "2pm in the afternoon." The am and pm indicate that it's the morning or afternoon, respectively.
Thanks for the collection and synthesis of Dr. Huberman’s vast knowledge information. I appreciated the concise format you created as well as your own experience, strength and hope.
My pleasure! Glad you found it useful! It was hard to find one clear source so I’m glad to hear your feedback. Thanks for watching and supporting the channel Eddie 🙏🙏
Great vid! I get up in the morning and make my bed, and listen to a japanese language while getting ready for work. I blend half a lemon including the skin with some cayenne pepper, ginger, cinnamon and ice. I stretch and do some quick exercises to activate my core, glutes, and hamstrings, etc. When i get to work I usually have time to meditate with headspace and relax for a little while. At one point I was getting a little obsessive about trying to do every little thing (like including fasting, cold showers, really strict dieting) and I wasn't feeling too great. So i backed off a little and think I have a pretty good balance going on now!
I love that. I also became too obsessive over the routine, but I feel like adding some of these staples to your day make all the difference (when you can) - sounds like you've got a great routine. I like the drink mix in the morning & headspace is a great app!
Cayenne pepper very high in lectins destroying gut microbes losing your ability to absorb nutrients check out Dr Grundy lectins
It would be nice to have a routine specificaly to the people that have a regular job... people that wake up early in the morning that have to travel to work, that have to work 8 hours + a day, etc
Hey thanks for watching. This routine is literally it. If you just modify the timelines, you won’t find a faster and more effective routine in the internet.
Get up when you do, get some artificial light in your eyes if the sun isn’t available, drink some mineral salt water, delay you caffeine intake, take a cold shower, get your exercise in later if it’s too much in the morning (I do that due to my jiu jitsu schedule).
The rest of the day is up to you to optimize your work flow.
Try a few of these and you’ll be surprised how much of a difference it makes .
@@demikeproductionsso if someone start working at 8:30 am its just wake up at 4:30 am? Easy like that? I mean, the tips are great, but you guys are out of reality
@@Marvosr how long would it take to drink a glass of water, delay your caffeine intake, replace a warm shower with a cold shower, and get outside for 10 minutes? Not very long, most people could do that. I’m not taking 6-10am to do those things. These are the frameworks Huberman has given. I’m getting through these steps quickly and tackling the biggest problems of the day first. These small habits make a big difference, so if you can’t control your schedule, do what you can, take a few positive habits from this and make it work for you. Nowhere did I say everyone has to follow the exact daily routine as a standford professor and podcast host. Hopefully you can try a few of these techniques and make them your own. They’ve impacted me deeply and I hope they do the same for you.
You mixed that intro Perfectly!!!! Like the way you switch through clips and blend them so perfectly in your video! Pretty dope buddy!
Namaste
Much love from OhiO
Been doing this routine for a year straight but started adding Breathing exercises before the workout. Im gonna live to 100 doing this
Hey Nathan, that’s amazing! Nothing is more important than your health and wellbeing. Sounds like you’ve got a great routine going and priorities in order! Breathing exercises are key! I like doing the Wim Hof method and mixing in some of the Shaolin breath too. I’m curious, what kind of breathing exercises do you like?
What breathing exercise do you do?
Have you heard of the box breathing method?
@@michaelvay8610 box breathing is great, I like that for calming the mind. I usually do the wim hof breathing. I have a video on it that I posted 2 videos before this one :)
Been doing similar routine , with Wim Hof breathing before cold shower. Not much sunlight am here in UK at moment , been thinking of having a red light lamp on in background whilst doing breathwork ? Do you think this worthwhile ? One day at a time everyone , we got this 👍
@@johnmorse5197 I did recently invest in a red light. It’s still early, so I can’t say for certain how it’s helped. I have heard that the red light doesn’t trigger your circadian rhythm, but it does have a lot of other benefits. I had a small injury from jiu jitsu (knee), I would place it in front of the light for 10 minutes and it did give me some relief and it seemed like it healed faster
1. The morning phase
2. Wake up
3. Get sunlight
4. Mineral water
5. Cold showers; delay caffeine intake
6. Workout
7. Linear phase
8. Non - linear phase
This is a great shout out to the brilliant Dr Hubermann and I love the way you condensed the knowledge he imparts, the other things I would have included (which I feel helps me a bunch personally) is breathing techniques (Look up his podcast episode: ‘How to breathe correctly for optimal health…’) and Intermittent fasting (basically only consuming caloric food and drink between 10am - 7pm). Both these techniques along with those you’ve mentioned have made huge differences for me. 👌🏻🤞🏻👍🏻
That’s awesome, I’ve been doing the wim Hof breathing but I have seen a few clips of him talking about the 2 inhales and one exhale (maybe I have that wrong) how are you supposed to do his breathwork?
@@demikeproductionsThere are a handful of techniques for different scenarios. I have found easiest to incorporate is box breathing in periods of rest (5 seconds inhale, 5 seconds hold, 5 seconds exhale, 5 seconds hold - repeat).
I also updated my comment to include intermittent fasting - not sure if you’ve tried that - might be difficult with your jui jitsu schedule.
@@johncrowe6489 oh yea that’s a great one - puts you in a rock solid state 💯 I like it
🎯 Key Takeaways for quick navigation:
00:00 🌅 *Your morning routine can greatly impact your productivity, but it's often misunderstood and can be counterproductive.*
02:32 🚀 *Successful people often skip elaborate morning routines and focus on high-priority work immediately, entering a flow state.*
03:42 🌟 *Morning routines are meant to boost "flow proneness," making it easier to enter a flow state later in the day.*
04:11 🧠 *Flow proneness is naturally high upon waking up due to low cognitive load and brain wave patterns.*
06:04 ⏳ *Flow isn't binary; it has four distinct phases, and recovery is essential for sustained productivity.*
07:13 🌄 *The ideal routine involves "wake up and flow" by focusing on high-priority tasks immediately upon waking, then recovering with traditional morning routine activities.*
08:20 📝 *Prepare tasks the night before in detail to streamline the morning routine and maximize flow time.*
09:04 ⏱ *Allocate one to three hours for dedicated high-priority work in the morning to harness flow and start your day strong.*
Made with HARPA AI
Totally unrelated to the content of this video...
This video has so much quality, needs more views!
Thank you so much!! Support like this absolutely makes that happen. Can’t thank you enough, means a lot 🙏
The best thing to do in the last 30 minutes whipe you are waiting for coffee is to write. I agree that it is better to spend most of your creative time in the "non-linear" time, but a little raw journaling in the morning is so so so good for you
Great video! Truth is our bodies and minds are built for routine. Whatever you do, find a routine. You can tune it to your lifestyle later, just find a routine now!!
If you’re reading this, try Quinton hypertonic. Changed my life. Stopped me getting migraines that I’d been suffering for ten years and made me feel better than ever…
Interesting! Checking that out now!!
@@demikeproductions read Rene Quinton’s backstory and how similar seawater is to blood plasma if you haven’t already. A few ideas fell into place for me when I connected those dots… 👍🏼
@@christianhales4676 very cool sounds fascinating, I love learning about stuff like this. I appreciate the recommendation!!
0:16 what is the ‘chemical’ your taking 300mg? Also what is the amount of salt water and how much salt is in it? And what are the drops you are adding? Is the trace mineral drops in addition to salt? It might be helpful to add this info in your description. One more question - how long should the cold shower be? This is honestly going to be the hardest part for me. I also saw Andrew add that if you work out first thing in the morning (me) ok to take caffeine - I take prework. But I’d also be open to delaying caffeine. I think I could do that. Looking forward to your answers please. And thanks for making this video!
The chemical was just for show, I was re-creating the movie “limitless” trailer for the intro. Most people do a pinch of salt 1/4, to 1/2 teaspoons. I just do trace minerals which has salt in it already so there’s no additional add there. For the cold shower just try it for 30 seconds, and slowly increase over time. Thanks for watching and asking 🙏🙏
Really good video! Just to explain the caffeine point, I think it is a little different to what you said. Cortisol is high in the morning and adenosine is low (cortisol makes you alert, adenosine makes you tired). Over the day adenosine builds up. Caffeine works by blocking adenosine and so is most effective a bit later in the day (not too close to evening though, thats bad for a different reason). Having caffeine straight when you wake up only makes the adenosine tiredness worse later in the day because you get a crash from it (unless you keep drinking coffee, but this causes tolerance and it doesn't work so well)
I think that is why the early morning coffee is not good (source: many Andrew Huberman podcasts)
Got it, got it. I always took it as Adenosine builds up over the day and night, still remains high in the morning unless you "burn it off", caffeine masks it, then it's still there causing the crash. I'll do more research on this as well. It sure does help though to set give your self some time in the morning before drinking coffee. Thank you for the insights , watching and the support!!
I’ve let my boss know I won’t be in until 10 tomorrow, but ill be doing some deep work until 2pm.
He texted back a few swear words, so I figure the reply to my text was a slip of the finger and he was replying to someone else at the same time.
Can’t wait to see the team at 10!
🤣🤣 that’s a boss move right there.
What do you do when you have 3 kids who wake up at 6 and go to school at 8? Sun doesn’t come out until 8am in Michigan winter. Then you have to be to work at 9? I cold shower and have a delayed mushroom coffee in the morning. By the time 2 o clock hits I’m drained.
Do not eat until end of job. Do not eat breakfast and lunch. Eat at 4-5 afternoon. If possibile after eating take a nap or at least have 30 min for yourself in isolation. Do not eat carbs. It willa ruin any routine. If you have no idea what to eat eat mix od seeds/nuts
Salt in the morning. Liver will produce glucose in the morning to absorb Salt. Salt of good quality , read about Salt. Alternatively take LMNT.
After 21 it is a battle to provide yourself a good next morning. Most important believe it or not - is light. Buty Xiaomi Smart bulbs or sth like this to produce Red light. Decrease bright and blue light in any screen you look at, any. Buty 15usd glasses blocking blue light, do it. Check Infield Victor glasses or sth like that , you will understand why in a seconda.
I hope i could help. God bless you.
I mean… of course we can I corporate some of these things, but if you are a parent with a 9-5, a morning routine from 6-10 is well… precious.
Excuses...we all have busy lives
@@X-FILESCHILEThat is just a really foolish thing to respond. When you typed this, did you feel like a badass? 😂
You can take key elements of the routine and implement it into your daily routine.
Wake up earlier. 5 A.M.
5AM is not getting up early for a parent. This is a routine for people who have a lot of time lke single people, students, influencers...
How much salt water do you drink?
Basically a pinch, or 1/2 teaspoon 👌
Just skip to 1:45
Thank you! 🏆
8:02 he slapped the so called and self proclaimed fitness, finance and motivational Gurus 😂
👋👋
I'm going to retire so I can live like this :) lol
This is all good stuff. I've been listening to Huberman for a little while. He's brilliant.
Hopefully you can try some of these things, so you feel good and healthy before you get to that age!! I agree his content is awesome.
Additional considerations, driving to and from work without the radio; similar concept of ideas coming to you in the shower or periods of low, mindless activity, driving without the radio helps focus attention to what your daily work flow is and for those with families, it helps the work to family/home transition; download your work thoughts before you get home and prepare what you will say/ask at home.
Our brains are not designed to multitask, it simply doesn't like to do multiple things, for example, listen to music/radio/podcast/audio book AND drive. Our brains spend energy trying to listen and focus on the road. Ever pull into work or your driveway and try to recall your drive? Feels like a time warp. So if you want to save some precious brain energy at the beginning of your day or what's left before you get home... turn the radio off and just...drive 😉
Continuing on, find your optimal work flow, meaning time to focus work, then take a five minute brain break. Get up, use the restroom, walk around, check your phone whatever etc, just walk away from work. These are great ways to treat our brains throughout the day. Try 45 minutes of uninterrupted work, make that your goal, your main elephant, then take a break. Don't get distracted by all the little ankle bitters or rabbits. Focus then rest. If checking emails is your elephant then write it down and execute. Limit your elephants to two or three each day.
All great tips! Love this :) Thank you for sharing!
4 hours in the morning?! I want your job! I get up at 4:30 leave the house by 5:15 AM and get home by 8:30 PM.
U said that adenosine builds up while you sleep, and I believe this is incorrect:
I understood that adenosine builds up when you're awake, and is cleared during sleep. It's what accumulates during the day that makes you feel progressively more tired as it builds.
From Huberman I understood that there's still a bit of adenosine left in the receptors when you wake up, and this movement + light thing helps you clear the remainder faster, before putting in the caffeine to block the receptors, when there's a minimum amount of adenosine in the receptors. To kind of 'lock in' the adenosineless mode.
I think you’re right, builds up during the day not while you sleep 💯💯
This is awesome, I homeschool my sons and we do a version of the linear/nonlinear phase but we can work on honing in this routine, especially the morning. Thanks for outlining this!
No problem, glad it was helpful! Very cool, great to hear you’re teaching them healthy habits as well :)
Good for you for homeschooling and trying to provide the best for your kids. Your comment was a reality check for me as a dad of two young boys.
Lovely work. I have started delaying caffeine. Will start having salt water first in the morning instead. Have hectic work schedule so I hit gym between 10pm-11:30pm. Will start getting sunlight by going for a 35 mins morning walk and rest 30 mins walk gets completed when I have to go to gym by walking (15 mins walk one way)
Hey Thanks for the comment! The mineral water is a great addition especially if you're sweating a lot durning intense work outs. I lose a ton of sweat during Jiu Jitsu and I sauna at least 3 days a week (I've found sauna every day is a bit too harsh on my skin). I've found that magnesium water at night is nice as well to wind down for the day.
This sounds like it would work, and is a great regiment. Most people don't get to choose when it is they're going to do their work and when they're going to be doing computer work versus their job if that's not their job. And then seems like it would be a lot easier to hold this routine if you don't have other factors such as children. I will try to implement as many of these morning routines at the very least n see what happens
Great approach, this is certainly meant to be adapted into whatever your lifestyle looks like. The way I structure my work will be a lot different, but most of the morning principles can be applied in an hour or less (and have the most impact :)
Regimen
Working 12 hour days and travelling two hours I can’t do any of these routines. If I didn’t have a job I could
Yeah. Hard to do working construction too. 😕
Thanks for the video. I'm tryingto get my life together after my husband passed eight months ago at 42 years old. My routine goes around my daughters' ones, their timetables and activities so it is so difficult for me having a routine for me. The thing is, here in my country we have a "wrong" time zone and sun doesn'r rise until 8 AM. It's so sad to see how the rest of the world can work properly in the morning with sunlight whereas me- I have to wait 2 hours since I wake up to see the sunlight.
I'll try to start with the coffee tip. Thank you so much Derek. God bless.
Sending you and your daughters good wishes from afar.
So sorry to hear about you loss :( Thinking about you and your family. Where I live the sun comes up fully just before 8am at this point in the winter cycle. Huberman clarified this recently that you should get some morning light when it's available and it's not necessary to time your wake schedule right when the sun rises, because this is impractical for most of us. There's also SAD lights that can replicate the morning light as well that are relatively affordable. I hope you can take care of yourself with everything you're going through!
No sunlight in Michigan USA
My sincere condolences for your loss❤. Take care of YOURSELF first then you’ll have the energy for you children.
Your editing and storytelling are both fantastic! Please continue to post these videos!
The thing is: how I get Sunlight at 6am Even 7am is Not possible in fall or Winter Month? Any Solutions or tipps ?
Great question and this is something I’m addressing on a project I’m working on right now. I’ve heard of people getting google results with artificial light in the morning, but these are lamps designed to help trigger your circadian rhythm. Not ready to make any product recommendations yet until I test some out, but I will soon!
Just the waiting on caffeine for the first hour has help me not have crashes and lower my intake over all! Also working out in the morning is awesome when I don’t get it in before work I feel off the whole day until I can after.
That's great to hear. Crazy how something so simple can be so effective :) I appreciate you watching and commenting here !
🎯 Key Takeaways for quick navigation:
00:02 🚀 *Rutina matutina para ser ilimitado*
- Descripción principal: Introducción a la búsqueda de una rutina matutina equilibrada entre productividad y bienestar, inspirada en la rutina de Andrew Huberman.
- Primeros pasos hacia la "ilimitabilidad":
*- Toma de 300 mg de ciertos químicos para reducir la niebla cerebral.*
*- Advertencia sobre los efectos negativos de no seguir la rutina adecuadamente.*
02:10 ☀️ *Fase uno: La mañana*
- Descripción principal: Explicación detallada de la fase matutina de la rutina de Huberman, abarcando de 6 a.m. a 10 a.m.
- Pilares de la rutina matutina:
*- Exposición temprana a la luz solar y consumo de agua con gotas minerales.*
*- Duchas frías para aumentar los niveles de dopamina.*
*- Retraso en la ingesta de cafeína para equilibrar los niveles de cortisol.*
*- Ejercicio ligero para apoyar los niveles de dopamina.*
05:38 📊 *Fase lineal*
- Descripción principal: Detalles sobre la fase lineal de 10 a.m. a 2 p.m., enfocada en tareas profundas y productividad.
- Enfoques clave para la productividad:
*- Sesiones de trabajo de 90 minutos seguidas de descansos de 20 minutos.*
*- Uso de la técnica Pomodoro para mantener la concentración.*
*- Eliminación de distracciones, como poner el teléfono en "no molestar".*
06:31 🎨 *Fase no lineal*
- Descripción principal: Exploración de la fase no lineal, de 2 p.m. a 10 p.m., centrada en el trabajo creativo y flexible.
- Elementos destacados de la fase no lineal:
*- Enfoque en tareas creativas después de las tareas analíticas de la fase lineal.*
*- Práctica de descanso profundo no relacionado con el sueño para recargar mente y cuerpo.*
*- Socialización y actividades al aire libre al final del día.*
Made with HARPA AI
One question. In winter it's going to be quite tricky to get sunlight in your face at 6am. How do you guys tackle this? Thanks
I seen a lot of people using artificial lighting in the morning (especially in winter when the sun isn’t readily available). I’m working on a new project which will discuss this much more in-depth!
@@demikeproductions sounds interesting. I often wonder if we'd be better off getting up and going to be bed with the sun. But would obviously need a big change to our working hours.
Es ist beeindruckend, dass auch Yogi Bhajan schon in den 70iger Jahren über diese Routinen berichtet hat.
@3:28 The cold plunge not only gives you more dopamine but it actually lasts so much longer naturally, if you only do one of these awesome body hacks do the cold plunge, great video Derek I just subscribed!
So true! Thank you for being here and supporting the channel! It's crazy how long the dopamine levels last through out the day. Best natural way to kick start your day. Thank you again, your support means a lot!
@@demikeproductions it really is wild I remember my 1st ice bath I was still buzzing like 3 hours afterward and I got a little nervous because I felt high and I was like how long is this gonna last haha.
@@BRYANFULTON right? Talk about a way to instantly change your state of mind and body!!
How long should I stay in the shower
@@Ellifmusic showers are good for some benefits if you can crank the dial to the coldest it'll go and stay completely under for at least 30-60 seconds while focusing on your breathing it'll start to do wonders
Add fresh squeezed lemon or lime to the water and minerals, it improves the taste and stimulates and cleans the liver and kidneys.
That’s a great suggestion!
I am a Registered Nurse and I work 12.5 hour shifts so that is about 13 hours of non flexible commitment. Also I work 1030-2300! Any advice on how to set up a routine around the timeline on my work days?
Following…. RN too..7pm-7am
Great question. You’ll need to modify this quite a bit, but you could still get most of the morning phase done before your shift starts to set up your day. Might also need to break some of these down throughout the day to keep you going. I’ve seen a lot of people use this light when they lack that early morning sun to kick things off, but it’s not totally necessary (I’m also still testing the efficacy of this) amzn.to/3rOsC6p
I’d start with one or two habits that resonate with you to try before the work day starts and build your schedule from there.
thank you@@demikeproductions
Just start with your 4 days off and see how that goes?
Set yourself up financially to free your time up over time . Right now you are a 'slave' .
I have slightly modified, 6am , 750 ml water intake, 10 min yoga stretches, 30 min slow jogging 30 minute light exercise, 30 minute meditation 30 min wimhoff breathing, cold shower, green tea, 10to 2 pm 90/30 productivity work 90 min work 30 min rest, i take lunch after 2pm i skip break fast iam doing 18/6 Intermittent fasting. I break my fast with protien first and then fibre and then complesx carbs,
Hey i am from india, I had been watching doctor andrew hubermen videos for optimising my lifestyle for best of a productivity towards my studies since I am a medical aspirant I am looking forward to make little neurological based changes to my routine for the best of me towards my studies. I had watched many of podcast by human and your this video highlights quite several of them but significant improvement one's.
Worth watching the whole video !!
Awesome to hear! That was the goal, to save people like yourself a ton of time and research, and cut straight to the good stuff. Wishing you well on your journey towards optimization and good health! Very much appreciate the comment and support!
Adenosine doesn't build up while you sleep, or builds up throughout the day and is what makes you tired at night. Sleeping actually gets rid of it but when you wake up you'll have a little left. If you take caffeine you'll "block" that adenosine from naturally working out of your system and when the caffeine wears off it'll come out leading to the crash. Nice video, and I love huberman, just a bummer to have misinformation on a video that people are trying to use to learn
Thanks for the correction. I heard him use the phrase “builds up” - I’m not a neuroscientist like him so I’m prone to make mistakes here and there, but I appreciate the feedback and I’ll strive to be better on the next one.
Nice and practical. Also I liked your relaxed presentation style ❤️
Thank you so much 🙏 means a lot my friend ❤️
When should you eat breakfast
Typically around 9-10am - usually something light - bars /smoothie. Going to be eating a lot more early with this new protocol/challenge I'm testing soon, so I'll have more diet tips and recipes in the next video.
Great summarization and video quality, thanks for sharing 🔥🙏❣️
Thank you so much 🙏🙏 I appreciate the support
Excuse me, I like being deep work in the morning early so I get up at 4:30AM to do my work. And until to 6:00 AM, I start try Andrew Huberman's Morning Routine. Then it is after 10:00AM, so I can get a nap for more around a hour to have enough my hours of sleeps is eight hours. And I will do the others parts are Linear and Non-Liner. Finally I go to bed after 10:00PM and before 10:30PM. Is it necessary to take a nap for around 1 hours in Linear?
In my opinion, a quick rest is not 100% necessary unless you need it. Listen to your body. If you feel like your energy levels are going down and a quick break would support you bouncing back much stronger, go for it. If not, there is no reason to break your flow if your energy levels are strong. I personally need this kind of rest break only once a week at the most.
@@demikeproductions Thank you very much, bro!!! Your advice is hyper useful for me.
Great summary and delivery thank you!
Thank you very much!!! I appreciate the support :)
I like this routine a bit because unlike others where you wake up at 4am this starts at around the time I typically wake up for work, I of course have to adjust to fit my 7-4 schedule so I can't really break my work into chunks but I can start waking up maybe 30 mins earlier and use that as time to have some water intake and get a light workout in earlier in the morning
You can get a lot of those minerals from lemons / limes in your water too. Maybe drop some in and it will help it taste better with the supplement.
Oh awesome, I’ll give that a go! Thanks for watching, and giving some tips as well. I really appreciate it!!
Lemon+Honey in warm water
Interesting , thank you. I am looking into Himalayan sea salt as well. I remember doing the master lemonade cleanse and that’s what it recommends in the mornings .
yeah sunlight is a problem in toronto in winter... it doesnt come up til 8am and 95% of winter days are cloudy.
what's an alternative? some kind of red light machine?
Huberman has come out recently and said that you just get the sun when it's available, doesn't need to be timed perfectly with your waking cycle. On early winter mornings, I've been using my video light at my desk to trigger this, but there are accessible SAD lamps that produce at least 10000 lumens, like this one: amzn.to/3rOsC6p
Video starts at 1:00
NSDR is a specific yoga technique. Nidra yoga it goes to the body and put attention on each body part and relaxes it - non-sleep deep rest. I do like Joe Dispenza, but it’s different.
I like that, I'll look into it from that perspective where you focus attention and energy on one area. I've done something similar to that when doing cold exposure, where I'll mentally warm a particular area of the body that's struggling in the extreme temperatures. Do you have any vids on this topic from a yoga training perspective, would love to check it out. Thanks!
Nidra yoga! It’s all over TH-cam! There are many good examples . There is one woman in particular who has a lot of variations on it.
Ally Bothroyd her name is
Nice summation.
I like Huberman's morning routine and some aspects of his afternoon however everything after 12 is not workable for most professional that have tasks that require a lot if tkne to complete. Plus where is the time with partner, family, exervise and for social networking in that order.
In short what I require is a daily, weekly, and monthly routine that is useable by someone that has people relationships and tasks that require long hours of work plus give me time some of which is for exercise.
Thank you for watching and supporting:) that makes sense to me. The nice thing about Huberman’s routine is it’s fluid, meaning you can adopt any of these science backed principles and make them your own. I love that he speaks about that and being able to adapt these into any schedule, and drop some if they don’t serve you.
If we did every single health hack he’s talked about we wouldn’t have lives haha.
Love your watch, which one is it?
Thanks, it's great! Here's the watch I have: amzn.to/46PHwbu
I tried the cold shower thing this morning (because my apartment building’s hot water was out), and it did nothing but heighten my anxiety and now I am grouchy and anxious lol
Give it at least 3-5 days. First day always sucks, but keep at it a bit more. Hopefully you begin to see the benefits then. How long are you in there for?
@@demikeproductions Not long. I hate cold showers 😂. Don’t think that is one I will be doing. I did knock off early morning caffeine by switching to decaf though lol. Mainly because I’m on antidepressants and have realized that caffeine probably isn’t helping them. Trying to motivate myself to run in the mornings, but so far running at night is more my jam. Adding running to my life (VERY recently) has been a noticeable positive for at least ending my days a bit more happily/healthy. I do feel like running in the morning would help me out too, but I’m not there yet.
@@demikeproductions My main concern about doing salt water every morning is that could potentially risk being a sodium overload from what I have read online. I have read that an occasional salt water flush is healthy, but daily can raise your sodium levels.
@@demikeproductions Been doing the cold shower thing for about 2 weeks now. The way I do it is I take my normal warm shower, then set my phone to a 2 and a half minute timer and turn it down to about a 4 out of 10 for 30-something seconds, then a 3 for the same, then a 2 for about a minute, then off when the timer is up. May do longer eventually.
Oh this is so useful! To break up the linear (analytical) and non-linear (creative) tasks into AM and PM deep work slots respectively. Thank you for this! I follow much of what he recommends already
Great to hear! Thanks for supporting my channel 🙏 take what you can and make it your own :)
Love this kind of advice videos! A condensed source of super useful information to improve oneself little by little
Hey JeanPaulinho! Thank you for your feedback and for supporting the channel. Really excited to hear this video was helpful and time-saving to help you improve your morning routine. As a small TH-camr, you never know if the vids you're making are useful in the beginning, so I super appreciate this!
This is great advice for people who don't drive graveyard shift warehouse forklifts.
I’ve picked up the cold shower after hearing its effects on dopamine, also there’s no sunlight in the UK :( but I do surround myself in bright light of a morning
Let me know how it goes! If you want to see my journey with cold plunges l, checkout my Wim Hof morning routine ;) 🥶🥶🥶. Thanks for checking this out and taking away something from it 🙏
@demikeproductions can instart with a warm shower then ease into the cold? Lol. Seriously the only way I can do a cold shower.
@@demikeproductionsalso, how about hot sauna in the morning?
@@ajp8447 for sure you can absolutely do that!! The usual recommendation is to end on cold, but you can certainly start on hot, no problem!
@@ajp8447 I’ve experimented with this and I do really enjoy starting the day with sauna when I’ve had several hard training sessions during the week. Helps loosen me up!
Yeah but what about people who work 2nd or 3rd shift schedules
I was wondering the same thing, I work 3rds 😢
Great question, the actual work structure is going to be different for everyone, but all of these techniques can be applied accept for the light aspect. I'm researching into this heavily and there are artificial light options for this, so you can achieve the same results. I will be sharing these recommendations in my next video shortly!!
See my response above to John! Thanks for asking as well and watching :)
This is fantastic! Love how you took his approach and made it your own in some ways. Can't wait to see more videos on your channel!
Wow thank you 🙏 very much appreciate the message and support:) I just subbed to your channel as well. Looks like you have some great content!
‘Seeking Beauty’? Umm think you took care of that quite some time ago! Tho being in NYC, it’s cool how consistently attractive women are at least as intelligent, introspective, & benevolent. Good for you,
I had no idea! Going to incorporate the salt water, workout, cold plunge, then me coffee!
Seems impossible if you are a normal person working full time. I wish I could limit my work to 2 hours a day. Let’s be honest, the vast majority of people cannot follow this schedule. It’s unrealistic. I work for a living.
I work for a living as well, running 3 companies. If I worked 2 hours a day I would be homeless. Instead of looking at this from the perspective of, my situation isn’t the same, therefore I can do this entire routine..what could be implemented to your day? Possibly hydrating with minerals/salts, delaying caffeine, replacing a hot shower with cold. These have high impact with relatively no time burden. I hope you can take 1 or 2 tips here and see how your body feels.
Everyone is busy bro. That pessimistic mindset will be detrimental. There is always time to do things that are important. Go to bed 30 minutes to an hour earlier and wake up slightly earlier to do one or two of the things he mentions in the video. I promise you it’s doable even working 12 hour shifts.
@@conallpowers8697 💯💯
Don't you ever feel like you have squeezed yourself by keeping a routine in mind ?
Thank you for this but I have a question or two. Do you have a step by step for an evening routine? And is meditation better for morning or evening routines?
Had to look it up: Huberman said he uses half a teaspoon of salt, so really not much. The point is to hydrate yourself.
Yup half a teaspoon or use mineral drops. He also mentions the importance of this for brain function and helping with sharpness and clarity, in addition to hydration.
Hey guys, maybe a stupid question but here we go:
I run 2 grocery stores and we start at 5 in the morning. I'm there at 6 most of the days. I have a wife, 2 sons and a dog which all want my attention at least some of the time.
How to implement his methods to make it make sense? I started going to the gym again after a decade of work work work and family.
What's the version of this for the person that doesn't run their own business from home and has to be at an office by 8 or 8:30?
Do this routine strictly for 2 weeks, get fired, and you will have PLENTY of time to spend your 2 - 10 pm creating.
Is there a special salt and how much do you put in your morning cup of water?
I use trace minerals amzn.to/3M1roLV , but if you just want regular salt I’ve used just a small pinch of Pink Himalayan Salt
Great video, clear content and no bullshit. For me the 6am and the salt intake is easy, but my 4 kids will take the rest of my energy within minutes😅. After that its racing to work till 7pm.
Totally get that, glad you can adapt these into your schedule. Kids will throw many curveballs into your day, but hopefully you can take a few minutes in the beginning of the day for yourself and try some of these techniques! Thanks for being here and supporting the channel!!
That intro is just epic. Nicely done.
Thank you my friend! I appreciate the support. It's a pretty quirky intro, but I'm glad it landed haha
Loved watching this video Derek. Love the fact even more that you Included Jiu Jitsu in there. I also train Jiu Jitsu *fist bump* , going to give the routine a go, it makes a lot of sense.
Hey Suzanne, I appreciate it! Yes, Jiu Jitsu is amazing I just got my blue belt and train as much as I can. Its truly changed my life for the better, physically, mentally, and made some great friends as well. So awesome to hear you train as well 💪
the cold shower really works, i feel like a superhuman after this
Very, very well put together video, you have definitely researched this well and you are definitely speaking from the benefit of experience, thank you 👍👍👍
Thank you so much! Super appreciate the kind words and support ☺️
No daylight throughout the winter? How do you atone for that and does it matter which order you do the steps in the morning routine?
I heard huberman before but never motivated to try this until watching this video!!! Thank you my brother
Awesome to hear! No problem, glad you enjoyed it and discovered Huberman’s work! 🙏
Yes this video was powerful! Someone normal, like us, doing what we al know we should be. Very motivational! Thank you so much
If you don't have time for an ice bath does a cold shower also work ?
100% there isn’t a lot of studies on cold showers simply because it’s difficult to control the subjects (putting everyone in a tub neck deep gets rid of a lot of variables), but I’ve felt personally all the same benefits from cold showers as I have with cold plunging. I will admit and you can check out my wim hof challenge video, cold showers are harder than plunging!
@demikeproductions I appreciate the response man thank you. Got yourself a new sub.
@@CannibalOX99 Awesome 👏 🙏🙏
my question is who is waking up with sunlight lol. That would be nice but even on weekends I'm usually up 2 hours prior.
Hey thanks for watching and supporting the channel! For the 4am crew, sunlight is still important to your overall health and wellbeing. Get it when it's available. If you're already waking at that time, your internal clock should be set, but if you struggle some weeks to get to bed early try some bright artificial light when waking. Bryan Johnson spent about 2 million dollars testing and experimenting this problem and thats what he does (a bit extreme) but he has a suuuuper bright light in his bathroom he activates for about 10 minutes when getting ready in the morning before sunrise. Hope this helps, and thanks again for being here. Means a lot!
What do you do if it’s dark out when you wake up at 6:00 AM?
There's been a lot of buzz recently advocating for strong artificial lighting that's pretty inexpensive to get, that can help replicate the early morning sun to trigger your circadian rhythm. My next project includes this and I'll be making some recommendations soon!
@@demikeproductions Awesome! Thank you and I'll be on the look out for it.
Alternatively named stages of this approach:
1. Morning
2. Look after children
3. Work two jobs to afford surviving
You are doing your best 😊 keep it up
Hahah what an intro brother. Love it!
Haha that’s awesome thanks man 🙏🙏 super appreciate it
Great video and great routine. Huberman is the man 💎💎
Thanks David!! 🙏🙏🙏