Huberman typically stirs from sleep anywhere between 5:30 am and 6:30 am, without the need for an alarm. He's of the opinion that early risers enjoy enhanced energy and concentration during the day. Plus, it promotes a healthy sleep cycle for improved rest.
Huberman follows an intermittent fasting routine, alternating between eating and fasting periods, typically lasting 12-16 hours. He typically has his first meal in the early afternoon.
Huberman kick-starts his day with two glasses of water, followed by AG1, a nutrient-dense greens powder from Athletic Greens, and an LMNT electrolyte drink. The AG1 supplement offers an array of vitamins, minerals, and probiotics, while the electrolyte beverage supplies vital sodium, magnesium, and potassium for optimal nerve function, all without a hint of sugar.
On the occasions when Huberman wakes up feeling less than fully rested, he turns to Yoga Nidra. This guided meditation, lasting anywhere from 10 to 35 minutes, seeks to induce a deep state of conscious rest, akin to sleep. It's a technique that can help replenish dopamine levels, lower cortisol, and reduce the overall need for sleep.
Huberman indulges in a morning walk, soaking in 2-10 minutes of direct sunlight to stimulate optic flow. This simple ritual aids in boosting alertness, managing the body's internal clock, and easing anxiety.
Huberman incorporates cold showers or ice baths into his routine, lasting from 1 to 6 minutes, once to thrice a week. This chilly ritual is believed to boost energy, sharpen focus, foster resilience, rev up metabolism, aid physical recovery, and enhance the mind-body connection.
Incorporating 5g of creatine into your daily routine, like Huberman does, could improve your workout performance.
Before his workout, within a window of 30-60 minutes, Huberman takes the following supplements: - 300mg of Alpha-GPC, which aids in memory, attention, and muscle contraction by promoting acetylcholine release. - 500mg of L-Tyrosine, which boosts energy, motivation, and mood by increasing dopamine production.
Huberman maintains an hour-long weightlifting and conditioning regime that changes daily. His fitness routine can include everything from endurance training and leg workouts to heat/cold contrasts, push/pull exercises, high-intensity cardio, and even HIIT.
After his workout, Huberman fuels muscle protein synthesis by taking 40g of Grass-fed Whey Protein.
Huberman opts for yerba mate, taken two hours after waking up. This timing allows for optimal caffeine sensitivity by letting adenosine clear out first, hence preventing afternoon energy crashes.
Huberman's first meal of the day, usually in the early afternoon, is a low-carb dish featuring meat and vegetables. He sometimes includes carbs in his diet after an intense workout.
If he feels unrested in the afternoon, Huberman sometimes opts for an additional 10-30 minute session of Yoga Nidra.
Huberman often enjoys his second and final meal of the day 3-4 hours before bedtime. This meal is predominantly composed of starchy carbs such as pasta, rice, and potatoes to promote better sleep. He usually limits his meat intake due to its extended digestion period.
After 10 PM, Huberman steers clear of bright lights, particularly blue light from screens, to facilitate melatonin production and promote better sleep.
Before heading to bed, Huberman often indulges in reading books. His choice of literature frequently revolves around topics such as longevity, sleep, habits, and neuroscience.
To enhance his sleep quality, Huberman takes the following supplements 30-60 minutes before bedtime: - 145mg of Magnesium Threonate, a variant of magnesium that can improve sleep by crossing the blood-brain barrier. - 100-400mg of Theanine, a green tea amino acid known for promoting relaxation without inducing drowsiness. - 50mg of Apigenin, a plant compound that encourages sleepiness by binding to specific brain receptors. On 3-4 nights each week, he also includes: - 2g of Glycine, an amino acid recognized for its sleep-enhancing properties. - 100mg of GABA, a neurotransmitter that aids in relaxation and sleep. Huberman suggests beginning with one or none of these supplements and gradually adding others as needed. He emphasizes the importance of discovering what works best for each individual.
Huberman emphasizes the importance of getting a minimum of 6.5 hours of sleep each night.
