Bitesize Huberman
The Perfect Morning Routine
Andrew Huberman’s method for peak performance
Who Is Andrew Huberman?
In the realm of neuroscience and human performance optimization, few names stand out as prominently as Dr. Andrew Huberman.
A tenured professor at Stanford School of Medicine and a renowned neuroscientist, Huberman has dedicated his career to unraveling the mysteries of brain development, function, and neural plasticity — the brain’s remarkable ability to rewire itself and adapt to new challenges.
Why Should We Listen To Him?
Dr. Huberman’s work extends far beyond the confines of his laboratory. His groundbreaking research, published in prestigious journals like Nature, Science, and Cell, has garnered numerous accolades. But what truly sets Huberman apart is his commitment to translating complex scientific findings into practical, actionable advice for the general public.
Through his wildly popular Huberman Lab Podcast, which frequently ranks in the top 10 globally, and his Neural Network Newsletter, Dr. Huberman has become a trusted voice in the world of science communication. However, his podcast episodes are regularly longer than 2+ hours, and while I have started every episode, it’s rare for me to finish one fully.
I’m starting Bitesize Huberman to make his content more easily accessible for people who may not have the time to delve into his research. I want to share his insights on optimizing physical and mental health, which he draws from cutting-edge research in neuroscience and related fields.
What Is The Perfect Morning Routine?
Dissecting Huberman’s Morning Routine
Dr. Andrew Huberman’s morning routine is a masterclass in applying scientific principles to daily life. Rooted in his deep understanding of circadian rhythms and human performance optimization, Huberman has crafted a routine that maximizes energy, focus, and well-being. Let’s dive into the key elements of his science-backed approach to starting the day.
The Power of Consistent Sleep Patterns
Huberman prioritizes a consistent sleep schedule, typically waking between 6:00 and 6:30 a.m. This early rise isn’t just about productivity — it’s about aligning with our body’s natural rhythms. Huberman emphasizes maintaining this schedule even on weekends, citing research that links earlier sleep timing to improved health outcomes. By adhering to this schedule, Huberman ensures he gets the crucial 7+ hours of sleep needed for optimal cognitive function and physical recovery.
Harnessing the Power of Sun
Upon waking, Huberman’s first order of business is seeking out natural light. This isn’t just a feel-good practice — it’s a scientifically backed strategy to kickstart the body’s biological processes.
Huberman spends 10–30 minutes (depending on cloud cover) basking in natural light, ideally within the first three hours of waking. This practice sets in motion a cascade of neurobiological and hormonal processes that enhance mood, regulate cortisol levels, and even improve sleep quality by boosting nighttime melatonin production.
On days when natural light is scarce, Huberman opts for bright indoor artificial light as a substitute.
Hydration: The Foundation of Cognitive Function
Before reaching for his morning caffeine, Huberman prioritizes hydration.
He consumes about a liter of water, enhanced with a pinch of sea salt or an electrolyte packet. This practice isn’t just about quenching thirst — it’s a strategic move to replenish minerals lost during sleep and jumpstart metabolism.
Huberman’s approach aligns with research showing that even mild dehydration can impair cognitive function, making this seemingly simple step crucial for setting the stage for a productive day.
The Art of Caffeine Timing
Huberman deliberately delays his caffeine intake for 90–120 minutes after waking. This isn’t about testing willpower — it’s about working with his body’s natural rhythms.
By waiting until after the body’s natural cortisol peak, Huberman avoids interfering with this innate energy boost. His caffeine of choice? Yerba mate, a nutrient-rich herbal tea.
This calculated approach to caffeine consumption helps maintain the body’s natural rhythm and prevents the development of caffeine dependency.
Meditation and Non-Sleep Deep Rest
Huberman incorporates a unique form of meditation into his morning routine, which he calls “non-sleep deep rest” (NSDR).
This practice, akin to yoga nidra, serves as a powerful tool for mental reset. On days when sleep quality was subpar or to combat afternoon energy slumps, Huberman opts for a 10-minute NSDR session, often guided by a YouTube video.
The benefits of this practice extend beyond mere relaxation — research suggests it can positively impact blood glucose levels, hormonal balance, dopamine release, and brain blood flow, while potentially alleviating symptoms of mild depression and anxiety.
The Non-Negotiable Exercise Routine
For Huberman, physical exercise isn’t just a hobby — it’s a non-negotiable part of his morning. His routine alternates between weight training and cardio, each carefully structured for maximum benefit.
On strength training days, Huberman follows a push-and-pull routine, targeting different muscle groups. He starts with a 10-minute warm-up, followed by 40–45 minutes of intense effort, always mindful not to overexert.
On cardio days he engages in 30–45 minutes of activities like jogging or skipping rope, occasionally adding challenges like a weighted vest or walking backward uphill for variety.
A Strategic Approach to Nutrition
Huberman’s approach to morning nutrition is as calculated as the rest of his routine.
Immediately following his workout, he breaks his fast with a combination of oatmeal, fruit, a protein drink, and a fish oil supplement. This carefully balanced meal replenishes energy stores and supports muscle recovery.
But Huberman doesn’t stop there — 90–120 minutes later, he consumes his “real lunch,” typically a hearty meal of steak, salad, starch, and Brazil nuts. This meal structure ensures a steady supply of energy throughout the day, regulating blood sugar and providing the nutrients needed for optimal cognitive and physical performance.
The Benefits of Cold Exposure
Huberman incorporates cold exposure into his routine. Typically before his workout, he opts for a cold plunge lasting 1–3 minutes or a cold shower.
Huberman recommends a weekly total of 11 minutes of cold exposure, spread across 2–4 sessions. While it might sound uncomfortable (read: impossible), the potential benefits are compelling —f studies suggest cold exposure could reduce body fat, improve insulin sensitivity, and enhance mental resilience through the release of dopamine.
Utilizing the Cognitive Peak
In the two-hour window between waking up, light exposure, and caffeine intake, Huberman tackles his most cognitively demanding task of the day.
This isn’t just about productivity — it’s about training the brain to enter what he calls “linear mode,” focusing intently on a single task without distractions.
During this time, emails, social media, and even his phone are off-limits, allowing for deep concentration on tasks like reading research articles or planning podcast episodes.
A Closing Word
The virality of Dr. Huberman’s morning routine is a testament to the power of applying scientific principles to daily life.
While the routine is impressively comprehensive, Huberman emphasizes the importance of personalization, encouraging us to adapt and adjust elements to suit our unique needs and preferences. For me, that means waking up (much) later than Huberman chooses to do, and forgoing the pinch of salt in my morning water.
By following this science-backed approach, Huberman sets the stage for a day of peak performance, both physically and mentally. His routine serves as an inspiring example of how we can harness the power of neuroscience and biology to elevate our daily lives and unlock our full potential.
