The Secret Behind Andrew Huberman’s Daily Routine

Hello Health Enthusiasts,

Today, we’re discussing the daily routine of Andrew Huberman, a neuroscientist and professor who has shaped many wellness trends with his research-backed approach to optimizing the brain and body.

It’s tempting to stick with a to-do list full of ‘nothing’—but Andrew Huberman shows us that with just a few small tweaks to our daily routine, we can turn ‘nothing’ into optimized performance.

In this week’s newsletter, we’ll dive deep into:

🧠 Who is Andrew Huberman 

🌅 Andrew Huberman's comprehensive morning routine

🏋️ His varied and scientifically structured workout schedule

🍽️ Afternoon strategies to boost mental and physical energy

🌙 His methodical evening wind-down routine

📚 Andrew Huberman’s top book recommendations

💤 Huberman’s sleep optimization tips and essential supplements

But first,

Who Is Andrew Huberman?

Andrew Huberman is a renowned neuroscientist and professor at Stanford University. Over the past decade, he’s brought neuroscience¹ to the forefront of public wellness conversations through his podcast, the Huberman Lab Podcast, where he breaks down the science behind sleep, focus, exercise, and nutrition. Huberman’s approach to daily routines is grounded in scientific evidence, blending practical strategies for both mental and physical health.

Start Your Day Like Andrew Huberman

Andrew Huberman starts his mornings with practices that set him up for high productivity and mental clarity throughout the day.

• Natural Wake-Up: Huberman wakes up without an alarm, naturally rising between 5:30 am and 6:30 am. This aligns with his body’s natural circadian rhythm² , which helps optimize energy and cognitive function from the moment he wakes.

• Hydration: He begins each day with two large glasses of water, an essential step to rehydrate the body after sleep. Hydration first thing in the morning also aids in digestion, metabolism, and mental sharpness. If you want to keep your hydration in check for your daily routine, consider checking out the HydroFlask.

• Nutrient Boost: Huberman drinks AG1, a greens powder packed with essential vitamins, minerals, and probiotics. This helps support his immune system and provides a steady source of energy for the day ahead. He also includes LMNT electrolytes to replenish the sodium, potassium, and magnesium lost overnight, promoting better muscle and nerve function.

• Morning Relaxation: At 6:00 am, he practices yoga nidra³ , a guided meditation that promotes deep relaxation and improves focus. Yoga nidra has been shown to reduce stress, reset the nervous system, and enhance overall mental clarity.

• Cold Exposure: Around 7:00 am, Huberman engages in cold plunging. Cold exposure⁴ has significant benefits, including reducing inflammation, boosting circulation, and elevating dopamine levels, which enhances mood and motivation for the rest of the day. If you want to add cold plunging into your routine, you can check out cold plunge barrels from Salus Sauna.

• Morning Drink: Instead of coffee, Huberman opts for Yerba Mate, a South American tea known for its stimulating effects without causing the jitteriness associated with coffee. Yerba Mate also contains antioxidants and has been linked to improved mental clarity and sustained energy.⁵

Huberman’s Science-Driven Workout Routine

Huberman’s workout routine starts around 7:30 am and varies by day, targeting different muscle groups and energy systems. His approach to fitness is comprehensive, designed to build endurance and strength.

• Sunday: Endurance Training: Huberman focuses on long-duration cardio like running or cycling to improve cardiovascular health and endurance. Endurance training helps increase stamina, boost heart health, and enhance metabolic efficiency, supporting both mental and physical resilience.⁶

• Monday: Leg Day: This day is all about building lower body strength through exercises like squats, lunges, and deadlifts. Strong leg muscles are essential for overall fitness, as they help improve mobility, balance, and core strength while preventing injury.

• Tuesday: Heat and Cold Cycling: He alternates between heat exposure in a sauna and cold immersion. This practice is not only great for muscle recovery but also improves circulation, aids in detoxification, and helps regulate body temperature more efficiently.

• Wednesday: Upper Body Push/Pull: Huberman dedicates this day to upper body exercises like bench presses, rows, and pull-ups. These exercises target major muscle groups in the chest, back, and shoulders, helping to build functional strength and improve posture.

• Thursday: Short-Duration Cardio: On Thursdays, Huberman incorporates high-intensity short bursts of cardio, such as sprints or interval training. These sessions are designed to boost metabolism and burn fat.

• Friday: High-Intensity Interval Training (HIIT): His week finishes with HIIT workouts, which alternate between intense bursts of activity and periods of rest. HIIT is known for improving endurance, burning calories, and maintaining lean muscle mass, making it a powerful addition to his fitness plan.

To support his workouts, Huberman takes Momentous supplements, which help enhance performance, reduce recovery time, and maintain optimal energy levels during training.

Afternoon Routine: Replenishing Energy and Focus

After a busy morning, Huberman focuses on replenishing his energy and resetting his mind in the afternoon.

• First Meal: Huberman eats his first meal of the day between 12:00 pm and 2:00 pm as he focuses on intermittent fasting⁷ . This meal typically consists of meat and vegetables, providing a balanced intake of protein, healthy fats, and fiber. On high-activity days, he adds carbs like rice or oatmeal to replenish glycogen stores and sustain his energy for the rest of the day.

• Yoga Nidra Session: If he feels mentally fatigued or in need of a break, Huberman does another session of yoga nidra, this time for 10-30 minutes.

• Focused Work Period: The early afternoon is dedicated to deep work, where Huberman focuses on high-cognitive tasks. He maximizes both his productivity and creativity by structuring his day around periods of intense focus and relaxation.

Evening Routine: Winding Down for Rest and Recovery

Huberman’s evening routine is carefully crafted to help him wind down and ensure a restful night’s sleep, which is essential for mental and physical recovery.

• Evening Cardio: He engages in light cardio in the evening, which helps him release stress and clear his mind after a long day. This activity also promotes better blood flow, aids digestion, and prepares the body for rest. You can also start light cardio at home by investing in a top-class treadmill.

• Second Meal: Huberman eats his second meal 3-4 hours before bedtime. This meal is typically high in carbs, which help replenish glycogen stores and improve sleep quality by promoting serotonin production. He avoids eating large amounts of meat at night to reduce digestion time and prevent disrupted sleep.

• Light Management: One of the most critical parts of his evening routine is managing his light exposure. Huberman avoids bright lights, particularly overhead lights, after 10:00 pm and uses blue light blocking filters to minimize the impact of artificial light on his circadian rhythm.

• Relaxation: Before bed, Huberman engages in calming activities such as reading, which helps him relax and shift into a restful state.

Andrew Huberman’s Book Recommendations

Huberman’s Sleep Routine: Optimizing Rest for Peak Performance

Andrew Huberman prioritizes sleep as a key element of his overall health routine, viewing it as essential for both mental and physical recovery. He typically goes to bed around 10:30 pm and ensures he gets at least 6.5 hours of sleep each night.

To enhance his sleep quality, Huberman incorporates a specific Momentous supplement stack into his routine:

• Magnesium Threonate (145 mg): Helps relax the body and mind, supports cognitive health, and promotes deep, restful sleep.

• Theanine (100-400 mg): A calming amino acid that aids in reducing anxiety and encouraging relaxation without causing drowsiness.

• Apigenin (50 mg): Known for its soothing effects, Apigenin helps initiate sleep by promoting calmness and reducing stress levels.

These supplements, combined with his carefully structured bedtime habits, help Huberman achieve restorative sleep, ensuring he wakes up ready to perform at his best each day.

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The Routines Team

1  Neuroscience

2  Circadian Rhythm

3  What is Yoga Nidra

4  Cold Exposure

5  Yerba Mate

6  Cardio Improves Heart Health

7  Intermittent Fasting