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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
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
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!
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.
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 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!
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!
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.
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.
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.
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 ;)
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!!
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.
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. 🎉
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.
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 🙏🙏
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!!
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… 😂
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.
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
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.
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
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!
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
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?
Sounds great for someone who lives and works in sunny California lol….. try finding morning sun or taking an ice shower in the snowy grey of a New England winter.
I live in the cold, dark north also. I don't think those west coast folks can begin to comprehend just how cold shower water can be in our areas! I am considering the light boxes to get the sunlight, since I work in healthcare and am up by 4:30am most mornings. In the winter it can be hard to get any sun - it's dark when I drive in to work and dark when I drive home. For about half of the year, I don't get any natural light until my day off!
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.
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.
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!
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
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.
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.
I've been investigating this deeply as this is by far the number one question so far in the comments. The short answer is artificial light, but I'm actually doing an extensive test to weigh out it's impact, so i can make a good recommendation or not. Also evaluating different types of lights that help accomplish this. Look out for my next video as this will be covered heavily. Thanks for asking/watching!
I think I've either read or learned from a TH-cam Doctor that if it's a cloudy, sunless morning, then you just need to get whatever light exposure is available into your eyes for at least 20 minutes-- in order to get the same natural light activation effect that you'd get from exposure to bright sunlight.
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 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 :)
Thank you so much for the video!! I love Hubberman, but I felt exactly what you explained. There were too many advices spread through too many videos. Top content, you have a new subscriber
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 .
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?
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… 👍🏼
Would you recommend learning/classes during the linear period? And would writing be considered for the “creative” period or also linear/deep work? Interested to hear your thoughts - thank you!
Exactly, If possible those cognitive heavy/analytical thinking would be best in the linear phase and depending on when you're most creative you can work that in prior to the linear phase or during the non-linear. I've been experimenting with writing earlier in the day as I am a bit more sharp. I'm typically brainstorming and coming up with new ideas early, but if I already have a creative outline I've though of in the non-linear phase, I've found it best for me to knock out that writing early. Rules are meant to be broken though. I've certainly done deep writing sessions late in the evening as well. Another thing I will do in the non-linear phase is switch up my location. If I've been in the home office all day, I'll shift to a coffee shop or a co-working phase. This has been shown to help with flow state (creating new/novel environments). I appreciate the watch, support and questions!
Great video I see the step get out in the Sunday in a lot of these kinds of videos now. I wonder though in the UK we don’t get much sun really how would we do this method? Just do everything but that step?
Great question, I see a lot of folks using artificial lighting when they are in climates that is dark/cloudy quite often. Here's a light Bryan Johnson uses and he's spend millions on biohacking. I haven't used it yet myself, but seems to have great reviews amzn.to/3rOsC6p
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!
Pink Himalayan salt is a great option, all you need is a small pinch of salt mixed in a 16 ounce glass. I use trace minerals, which I think is a better option amzn.to/3M1roLV
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’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!
Ok, great. I really want to try something like this. But how do I go about this when the sun doesn't come up until somewhere between 7 am and 8 am the next few months, I have 6 kids I need to help get ready for school, and then go to university where I have to teach 2 hour classes throughout the day? The only things I can see I can work in my daily routine are dealying caffeine intake, taking a cold shower to get me going and drinking the salt water. Any tips you can share?
Perfect that you're looking at what can be done - I'd certainly start there, you may be able to squeeze in some light exercise - or possibly get that in later. As far as the light, I am researching this heavily for my next video and will make some recommendations on artificial light sources that can accomplish the same thing as the morning sun!
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
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
I get it, I grew up in Minnesota long, cold, dark winders. You basically just have to enjoy the sun when it's available, but I've heard a lot of good things about artificial lighting. Bryan Johnson uses this one that's relatively affordable: amzn.to/3rOsC6p
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!
Cold plunge? Is there a certain temperature you are targeting? I dont have access to an ice bath. Living in Texas makes it tough to find anything resembling cold that I can submerge myself into.
Most of the studies have been done with just cold water around 50-60 degrees, but I think you need to stay in longer to feel the effects. I’d start with a cold shower, and you can ramp it up from there. Pushing it with ice baths. I have a very cold river near by that’s great, but in the winter I’ll use a tub in the backyard. You can go down the rabbit hole on DYI cold plunges. I’ll do a build out at some point, so I can do them in the summer as well.
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 💪
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
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 could certainly go deeper in an upcoming video on this. Essentially for my agency - I have weekly update calls with my employees, and a daily huddle. Additionally I have weekly check in calls with clients. Other than that, the white space (which isn’t a lot) is dedicated towards these pillars of the day. Knocking out projects and more critical tasks in the morning, and creative projects in the afternoon/evenings. I’ll try to block at least a 30 minute window at a time, but sometimes 15 minutes is all that can be dedicated. We use Monday.com as our agency project management tool as well. Hopefully that gives some high level insights. I appreciate you watching and supporting the channel Emmanuel!
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!
Very, very well put together video, you have definitely researched this well and you are definitely speaking from the benefit of experience, thank you 👍👍👍
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.
@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
‘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,
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.
🎯 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
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!
The mineral drops you use, could any trace mineral drops work? I see youre taking a sports version.. im not that active so I am trying to see the best option
@demikeproductions Great vid and summary of Huberman's content. Question ... Whats the ETA on your mindset mastery course? And whats the expected price range?
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!!
I haven’t researched those yet, but I have heard artificial light like that can help get your circadian rhythm going. Nothing beats the sun, but it certainly helps from my understanding
Thanks for producing this video, I am interested in Andrew Huberman's advice and it's good to hear it in a different format. Coming from the UK, it is often cloudy/rainy, especially at this time of year. What can I do to get sunlight on these days? I notice that I am significantly happier and have more energy when I am in sunny countries.
Hey thank you for watching and supporting the channel. I also live in a climate where the weather is cold 8 months out of the year. During these times I focus heavily on the cold exposure, it increases my mood and productivity big time when it’s cloudy - Have you tried Red Light Therapy?
@@demikeproductions Thanks for the suggestion, I'll look into that. I have been finishing my showers off with cold water and I have noticed a boost in mood and energy.
Thanks for this. Question(for anyone that sees it) . In the linear phase what do people typically do during the 20 minute rest? I have severe ADD so "resting" is not easy for me.
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!
I don't really see how I would make this work. I live in Denmark, where half of the year, the sun isn't shining at all until after I am already in the office. Also, we usually have to be in the office by 8-8:30 in the morning. I would have to wake up much earlier to have the time to do the things in the morning routine - with no way of getting sunlight just after waking up.
This is a great question and one I've been exploring deeply with others that are up before the sun. Bryan Johnson has spent millions of dollars exploring this as well. He uses artificial light in the morning to produce the similar effect of kickstarting your circadian rhythm. You can also help lower your adenosine levels early by hitting some form of exercise. If you cant do all of these protocols due to life, your job, or unforeseen events that is totally fine. Just implementing one or two of these protocols will have a major impact on your day and how you feel. Andrew Huberman talks about this as well, he leaves room for flexibility and spontaneity. Let me know if you have any other questions. Morning routines and optimization is a fascinating topic for me. I really appreciate the feedback and supporting the channel here!
In my home office I turn on a UV light when I come into the office. That should provide the necessary stimulation. You might need a UV bulb at your office or in a desk lamp. My UV IS AN 18” uv fluorescent bulb up on a bookshelf. It is ok to just let it bounce around.
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.
I find that sticking to a plan and having discipline is much easier to follow through on when I write out everything that needs to be done each day. Takes the guess work out if it and keeps me honest when I miss.
Thank you for supporting the channel Paul!! You can absolutely adapt most of these techniques for an earlier schedule. The knowledge work section may not apply, but getting a jump start on the day with salt water, caffeine dealt and a cold shower will make a noticeable difference ;)
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
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!!!
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
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
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.
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!!
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!
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
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.
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 :)
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.
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
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!!
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?
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.
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
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.
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 🙏🙏
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!!
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.
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
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
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.
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 :)
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.
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
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
Sounds great for someone who lives and works in sunny California lol….. try finding morning sun or taking an ice shower in the snowy grey of a New England winter.
I live in the cold, dark north also. I don't think those west coast folks can begin to comprehend just how cold shower water can be in our areas! I am considering the light boxes to get the sunlight, since I work in healthcare and am up by 4:30am most mornings. In the winter it can be hard to get any sun - it's dark when I drive in to work and dark when I drive home. For about half of the year, I don't get any natural light until my day off!
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.
What about in dark place like New England in winter? What do you do in the morning then? A light maybe?
Yea I would use an artificial light, honestly the cold plunges help a ton for me in the winters when it’s dark. Mentally I feel so much better. :)
@@demikeproductions thanks!
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 🙏
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 !
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.
Most motivating productivity video, wow! 🙌 Thank you for the inspiration! 🙏
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
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.
Your editing and storytelling are both fantastic! Please continue to post these videos!
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!
Question - how are you supposed to get sunlight at 6am? Where I am, it’s always dark outside in the mornings.
I've been investigating this deeply as this is by far the number one question so far in the comments. The short answer is artificial light, but I'm actually doing an extensive test to weigh out it's impact, so i can make a good recommendation or not. Also evaluating different types of lights that help accomplish this. Look out for my next video as this will be covered heavily. Thanks for asking/watching!
I think I've either read or learned from a TH-cam Doctor that if it's a cloudy, sunless morning, then you just need to get whatever light exposure is available into your eyes for at least 20 minutes-- in order to get the same natural light activation effect that you'd get from exposure to bright sunlight.
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 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
Thank you so much for the video!! I love Hubberman, but I felt exactly what you explained. There were too many advices spread through too many videos. Top content, you have a new subscriber
Thank you so much 🙏 I appreciate the support, feedback, and subscription!! Let’s make 2024 a great one ☝️
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 .
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?
Nice and practical. Also I liked your relaxed presentation style ❤️
Thank you so much 🙏 means a lot my friend ❤️
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!!
Great summarization and video quality, thanks for sharing 🔥🙏❣️
Thank you so much 🙏🙏 I appreciate the support
Would you recommend learning/classes during the linear period? And would writing be considered for the “creative” period or also linear/deep work? Interested to hear your thoughts - thank you!
Exactly, If possible those cognitive heavy/analytical thinking would be best in the linear phase and depending on when you're most creative you can work that in prior to the linear phase or during the non-linear. I've been experimenting with writing earlier in the day as I am a bit more sharp. I'm typically brainstorming and coming up with new ideas early, but if I already have a creative outline I've though of in the non-linear phase, I've found it best for me to knock out that writing early. Rules are meant to be broken though. I've certainly done deep writing sessions late in the evening as well. Another thing I will do in the non-linear phase is switch up my location. If I've been in the home office all day, I'll shift to a coffee shop or a co-working phase. This has been shown to help with flow state (creating new/novel environments). I appreciate the watch, support and questions!
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.
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'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.
Great video I see the step get out in the Sunday in a lot of these kinds of videos now. I wonder though in the UK we don’t get much sun really how would we do this method? Just do everything but that step?
Great question, I see a lot of folks using artificial lighting when they are in climates that is dark/cloudy quite often. Here's a light Bryan Johnson uses and he's spend millions on biohacking. I haven't used it yet myself, but seems to have great reviews amzn.to/3rOsC6p
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!
Can someone explain me about salt? Like just a regular salt from grocery store would work? How much do I need for a cup of water?
Pink Himalayan salt is a great option, all you need is a small pinch of salt mixed in a 16 ounce glass. I use trace minerals, which I think is a better option amzn.to/3M1roLV
I tried hunter s Thompsons daily routine and became limitless.
😂 100%
💯! Or Burroughs...
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
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' .
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
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!
Ok, great. I really want to try something like this. But how do I go about this when the sun doesn't come up until somewhere between 7 am and 8 am the next few months, I have 6 kids I need to help get ready for school, and then go to university where I have to teach 2 hour classes throughout the day?
The only things I can see I can work in my daily routine are dealying caffeine intake, taking a cold shower to get me going and drinking the salt water. Any tips you can share?
Perfect that you're looking at what can be done - I'd certainly start there, you may be able to squeeze in some light exercise - or possibly get that in later. As far as the light, I am researching this heavily for my next video and will make some recommendations on artificial light sources that can accomplish the same thing as the morning sun!
Great summary and delivery thank you!
Thank you very much!!! I appreciate the support :)
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
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.
The sunshine thing what about us that live in n.wales uk mostly overcast wether very little sunshine especially in winter
I get it, I grew up in Minnesota long, cold, dark winders. You basically just have to enjoy the sun when it's available, but I've heard a lot of good things about artificial lighting. Bryan Johnson uses this one that's relatively affordable: amzn.to/3rOsC6p
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.
Cold plunge? Is there a certain temperature you are targeting? I dont have access to an ice bath. Living in Texas makes it tough to find anything resembling cold that I can submerge myself into.
Most of the studies have been done with just cold water around 50-60 degrees, but I think you need to stay in longer to feel the effects. I’d start with a cold shower, and you can ramp it up from there. Pushing it with ice baths. I have a very cold river near by that’s great, but in the winter I’ll use a tub in the backyard. You can go down the rabbit hole on DYI cold plunges. I’ll do a build out at some point, so I can do them in the summer as well.
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 💪
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
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!
How does one get a GB glimpse or sample of your typical time blocking plan for the day?
I could certainly go deeper in an upcoming video on this. Essentially for my agency - I have weekly update calls with my employees, and a daily huddle. Additionally I have weekly check in calls with clients. Other than that, the white space (which isn’t a lot) is dedicated towards these pillars of the day. Knocking out projects and more critical tasks in the morning, and creative projects in the afternoon/evenings. I’ll try to block at least a 30 minute window at a time, but sometimes 15 minutes is all that can be dedicated. We use Monday.com as our agency project management tool as well. Hopefully that gives some high level insights. I appreciate you watching and supporting the channel Emmanuel!
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
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
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 ☺️
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.
@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
Amazing video man, Thank you!
Thanks Vee, I appreciate it!!
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,
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.
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...
🎯 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
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!
The mineral drops you use, could any trace mineral drops work? I see youre taking a sports version.. im not that active so I am trying to see the best option
Hi David - these are the drops I'm using in the video and continue to use today! amzn.to/3RTUdxp
Derek!!! I Love your work man =) Great info, awesome editing style - information packed entertainment!
Oh wow, thank you so much 🙏🙏 I really appreciate you being here and the support!!!
@demikeproductions
Great vid and summary of Huberman's content. Question ... Whats the ETA on your mindset mastery course? And whats the expected price range?
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!!
I have a SAD lamp. Can that replace the time outside in the sun in the morning?
I haven’t researched those yet, but I have heard artificial light like that can help get your circadian rhythm going. Nothing beats the sun, but it certainly helps from my understanding
Thanks for producing this video, I am interested in Andrew Huberman's advice and it's good to hear it in a different format. Coming from the UK, it is often cloudy/rainy, especially at this time of year. What can I do to get sunlight on these days? I notice that I am significantly happier and have more energy when I am in sunny countries.
Hey thank you for watching and supporting the channel. I also live in a climate where the weather is cold 8 months out of the year. During these times I focus heavily on the cold exposure, it increases my mood and productivity big time when it’s cloudy -
Have you tried Red Light Therapy?
Sun lamp
@@demikeproductions Thanks for the suggestion, I'll look into that. I have been finishing my showers off with cold water and I have noticed a boost in mood and energy.
Vitamin d supplements
@@sineadcreamer6971 Good call, we're probably all difficent there in the winter!
Thanks for this. Question(for anyone that sees it) . In the linear phase what do people typically do during the 20 minute rest? I have severe ADD so "resting" is not easy for me.
Just skip to 1:45
Thank you! 🏆
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!
I don't really see how I would make this work. I live in Denmark, where half of the year, the sun isn't shining at all until after I am already in the office. Also, we usually have to be in the office by 8-8:30 in the morning. I would have to wake up much earlier to have the time to do the things in the morning routine - with no way of getting sunlight just after waking up.
This is a great question and one I've been exploring deeply with others that are up before the sun. Bryan Johnson has spent millions of dollars exploring this as well. He uses artificial light in the morning to produce the similar effect of kickstarting your circadian rhythm. You can also help lower your adenosine levels early by hitting some form of exercise. If you cant do all of these protocols due to life, your job, or unforeseen events that is totally fine. Just implementing one or two of these protocols will have a major impact on your day and how you feel. Andrew Huberman talks about this as well, he leaves room for flexibility and spontaneity. Let me know if you have any other questions. Morning routines and optimization is a fascinating topic for me. I really appreciate the feedback and supporting the channel here!
In my home office I turn on a UV light when I come into the office. That should provide the necessary stimulation. You might need a UV bulb at your office or in a desk lamp. My UV IS AN 18” uv fluorescent bulb up on a bookshelf. It is ok to just let it bounce around.
Sun lamp....
I had no idea! Going to incorporate the salt water, workout, cold plunge, then me coffee!
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.
This all makes natural sense. I think the timing for me comes organically. Now I have to apply more discipline. To try not to become distracted.
I find that sticking to a plan and having discipline is much easier to follow through on when I write out everything that needs to be done each day. Takes the guess work out if it and keeps me honest when I miss.
Great video man, well made.
As I start my day in construction around 4:30am 😂 I will start this routine when I retire 😅
Keep up the videos good info!
Thank you for supporting the channel Paul!! You can absolutely adapt most of these techniques for an earlier schedule. The knowledge work section may not apply, but getting a jump start on the day with salt water, caffeine dealt and a cold shower will make a noticeable difference ;)