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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
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!
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
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.
Good video, love Huberman. My day consists of 2:45 am wake up, 11 minutes of Wim Hof breathing sitting by my box light since there isn’t any sun at that time. Then I run four miles outdoors, or lift weights depending on the day. Shower and end with a 3 minute cold shower. I run an in home daycare, my day starts at 6:40 am and ends at 5. I’m in bed by 7 pm. You work around your own schedule, we all have the same hours in a day. I also get another round of breathing in When the kids nap. I may try starting my coffee after I shower! The only thing I haven’t tried is the salt water. I think I will drink hot lemon water with a pinch of salt!
Sounds like an incredible routine, that's amazing. I also love the fact that you're even more motivated to take care of yourself so you can show up best for your family. Many people use kids, jobs, responsibilities as an excuse for lack of action and self care. The real ones realize they need to support their own needs to have more energy, more love, and more support for others.
Yeah I have a super busy schedule being a single dad and high school teacher. But that delayed caffeine intake was an absolute game changer. I’m going to add in the salt water too, but if anyone is reading this with a totally stacked schedule, at least try the delayed caffeine, it works wonders
For real! Glad to hear it’s helping you! Next ti the cold plunge or shower, the caffeine delay is one of the most noticeable techniques for me. Kills the crash :) thanks for dropping in and sharing, pumped to hear it!
@@boreduser12 light early, water with minerals/salts, cold exposure, exercise, planning and structuring your work, basically everything else in the video minus delaying caffeine.
I 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
The delayed caffeine intake is a game changer. I used to have a major afternoon slump and now have sustainable energy levels all throughout the afternoon.
Caffeine doesn't give energy, it blocks signals of fatigue and pushes the body to pump out more cortisol and adrenaline. That's neither real energy more healthy.
I'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!
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.
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 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 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!
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. 🎉
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
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!!
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 🙏🙏
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!
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!!
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… 👍🏼
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.
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.
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’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!
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.
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.
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
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!
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!
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 🙏🙏
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 :)
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
Adenosine doesn't build up while you sleep, or builds up throughout the day and is what makes you tired at night. Sleeping actually gets rid of it but when you wake up you'll have a little left. If you take caffeine you'll "block" that adenosine from naturally working out of your system and when the caffeine wears off it'll come out leading to the crash. Nice video, and I love huberman, just a bummer to have misinformation on a video that people are trying to use to learn
Thanks for the correction. I heard him use the phrase “builds up” - I’m not a neuroscientist like him so I’m prone to make mistakes here and there, but I appreciate the feedback and I’ll strive to be better on the next one.
Nice summation. I like Huberman's morning routine and some aspects of his afternoon however everything after 12 is not workable for most professional that have tasks that require a lot if tkne to complete. Plus where is the time with partner, family, exervise and for social networking in that order. In short what I require is a daily, weekly, and monthly routine that is useable by someone that has people relationships and tasks that require long hours of work plus give me time some of which is for exercise.
Thank you for watching and supporting:) that makes sense to me. The nice thing about Huberman’s routine is it’s fluid, meaning you can adopt any of these science backed principles and make them your own. I love that he speaks about that and being able to adapt these into any schedule, and drop some if they don’t serve you. If we did every single health hack he’s talked about we wouldn’t have lives haha.
I 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.
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.
@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
Seems impossible if you are a normal person working full time. I wish I could limit my work to 2 hours a day. Let’s be honest, the vast majority of people cannot follow this schedule. It’s unrealistic. I work for a living.
I work for a living as well, running 3 companies. If I worked 2 hours a day I would be homeless. Instead of looking at this from the perspective of, my situation isn’t the same, therefore I can do this entire routine..what could be implemented to your day? Possibly hydrating with minerals/salts, delaying caffeine, replacing a hot shower with cold. These have high impact with relatively no time burden. I hope you can take 1 or 2 tips here and see how your body feels.
Everyone is busy bro. That pessimistic mindset will be detrimental. There is always time to do things that are important. Go to bed 30 minutes to an hour earlier and wake up slightly earlier to do one or two of the things he mentions in the video. I promise you it’s doable even working 12 hour shifts.
I find it so laughable how Americans use English. The worst part is that they think that they 'own' the language. I shall have to keep suffering to learn new and quality info 😂
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 RUclipsr, you never know if the vids you're making are useful in the beginning, so I super appreciate this!
This is NOT JUST FOR MEN nor impossible for a MOTHER. My sons were so high energy that when they were preschoolers we were literally up BEFORE DAWN and spent virtually EVERY DAY...DAWN to DUSK...outside in the weather as they were happiest on the go. I had packed healthy portable meals and water for each plus BOOKS which I read aloud as they played on structures. Later after it was obvious that conventional schooling was going to crush the joy of learning out of my eldest, I yoinked him out of grade 1 Montessori and homelearned them BOTH thereafter. Oh. And I WAS severely physically disabled with excruciating weight bearing pain (due to damage sustained in a near lethal single car accident in 1979, when i was 18) but I adopted intuitive protocols which enabled me to function more: I could BICYCLE. When i could not STAND, I lay on my back with my toddler STANDING balanced on my hands or feet and I would LAUNCH him into the air towards the ceiling and CATCH him before he landed, him giggling in delight. Later when they were larger, i adopted using a bicycle as an aide to increase my mobility and i bought a little trailor for when they tired, strapping their bikes atop when they were too tired or the weather too inclement for them to happily continue tweedling themselves. Thermoses of hot soup and cocoa awaited them as did warm dry blankets and they CHEERFULLY entertained one another (and me) by singing or telling jokes....as I delivered us safely home. LOVE and determination can motivate you to MODEL the behaviours you want your children to internalize...and the genuine joy and curiosity of each child is INFECTIOUS...and ENERGIZING. AS A CONSEQUENCE of my love for my sons and pushing myself so hard I am far healthier and more functional than I was when they were Itty bitty. Pregnancies were predicted to KILL ME or thereafter condemn me to life in a wheelchair (so said multiple specialists and Doctors) but they were egregiously WRONG. I am filled with gratitude that I loved my former hubster so much that I ignored the expert opinions of all those specialists and with the support of ONE DOCTOR (my GP who believed in my determination to attempt this course of action) and gave him the biological children he claimed he so "desperately" wanted. The existance of these kids: my two cherished sons...and my love for these two, coupled with my concern that I not allow my severe pain nor disability to negatively impact their lives was in retrospect the best thing to happen to me. And I was filled with HAPPINESS EACH day as I felt genuine gratitude to my fomer husband (that he wanted them so desperately) and THEM because they EXISTED. Had i not loved him as once i did...these two incredible men would not exist. HOMELEARNING was perhaps more work than had i left them in school, but a love of learning and reading is a far too prescious gift which needs must be PRESERVED. It was a privilege to fuel their curiosity and their bodies with nutritious meals, to allow their explosive energy to inspire me. It also allowed us to continue our being OUTDOORS and in light and nature virtually every day...from dawn to Dusk. My sons were HUBERKIDS long before this fantastic educator formed his much loved podcast. It has been phenominally exciting to see so many of the choices i intuitively made (which were then unsupported by hard science) THEREAFTER supported by PEER REVIEWED science. A love of SCIENCE and a willingness to conduct N of 1 experiments upon MYSELF (and later my sons) has made my life far more meaningful than it would otherwise have been. Having precise Actionable PROTOCOLS to adopt has ACCELERATED my recovery from a near death experience in 2011 and i am incredibly grateful to Professor Huberman (and others who host him to futher disseminate his knowledge [and that of his guests]) as such protocols are HIGHLY EFFECTIVE if one ADOPTS THEM as often as one can. For me it is DAILY.❤
Lets sum up your theory: You get up really early and go to bed early, sleep 8 hours, and follow a proper rest routine (no screens 20 mins before bed, same hour to go to sleep, relax). As you go to bed really early you dont stay scrolling through your phone at night and when you wake up binge an entire series isnt normal. Because of that, it is easier to do an active leisure activity (go for a walk in the morning) instead of a passive one (watch tiktok). At the same time, doing your exercise before eating is a good idea and walking up in a normal way, not depending in your coffee, really help you in the long term. But, i saw a problem in your theory, the ammount of time you dedicate as working hours: 6 (10-2 and 3-5) are really small. You dont take into account stuff as basic as drive to your job. According to taking water with salt, i cant consider if it is good or bad, i dont have the neccessary knowledge to say it.
I'm typically online working well before that time - around 8am - I really don't need 4 hours to complete the morning routine, drinking water, quick exercise, get outside, caffeine delay + cold plunge can be knocked out in an hour. These are the time structures he has outlined across various talks and interviews, but these time frames will need to be changed to actually fit for 99% of people out there. I appreciate the summary and additional tips
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 .
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!
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
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!!
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.
‘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,
Very, very well put together video, you have definitely researched this well and you are definitely speaking from the benefit of experience, thank you 👍👍👍
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.
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 have slightly modified, 6am , 750 ml water intake, 10 min yoga stretches, 30 min slow jogging 30 minute light exercise, 30 minute meditation 30 min wimhoff breathing, cold shower, green tea, 10to 2 pm 90/30 productivity work 90 min work 30 min rest, i take lunch after 2pm i skip break fast iam doing 18/6 Intermittent fasting. I break my fast with protien first and then fibre and then complesx carbs,
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 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.
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.
Lights over 10,000 LUX rating can have a similar effect in the winter months - fairly inexpensive on Amazon. I’m working on a video now that covers this extensively 👍
Yup half a teaspoon or use mineral drops. He also mentions the importance of this for brain function and helping with sharpness and clarity, in addition to hydration.
This is an amazing day for those who don’t work a typical 9-5. I work 8-3 putting out fires all day in my special needs classroom, where I can only dream about taking it easy. But, no excuse to practice all of this in the hours outside of that schedule.
I am glad people are testing his theories. His ideas are based on a combination of tested theories that have been untested combined. I love his stuff as he goes scientific down to the practical application. However most of it comes across as hyperbolic. I love the dramatic "The Secret" style opening, LOL.
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 RUclips 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.
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 ;)
With children the only time to really get things done is to wake up early before anyone else. I get up at 4am, start to cosume preworkout (I know the caffeine holdout is recommended but I dont have as much energy without it), brush my dog, take a 1 minute cold shower (goal is to wake up), entry in the daily journal, go for a 4 mile run with 5 abdominal exercises mixed in (start at 4:50am), after my run make breakfast, pack my work lunch, take a 2nd cold shower (get hygienic), get dressed, set the kids up for breakfast, take my dog on a walk, grab coffee for the wife and I, come back to get the kids on the bus, and leave for work by 7:45am. All that in 3 hours and 45 minutes. I also go to the gym after work. I try to do this at least 4 days a week. I used to incorporate attempting to study for a work certification in the early morning routine but I didnt have enough time and it was causing me stress with getting everything done before work. I try to see where I can cut something out but I find everything beneficial that I currently do. Maybe not have breakfast and go for the morning fast that Huberman recommends? Maybe just run and not stop to do my circuit exercises. I thought about getting up even early, say 3:30am but 4am is already pushing it LOL. That is the thing about a routine, its can be ever evolving.
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?
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!
Thank you! - so I have a cold plunge in the back yard. Literally a 150 dollar livestock tank from the hardware store filled with water. I'll pop in that and either get straight to work or, do some very light walking in the morning. Most of my heavy work outs are in the evening due to my jiu jitsu schedule, but I am going to be experimenting with lifting heavy in the morning for my next challenge.
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](http://i.ytimg.com/vi/roK4g1e28mM/mqdefault.jpg)
![I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]](/img/tr.png)
Looking for more ways to optimize yourself? You can join my free community and course "Growth Club" on Skool here: www.skool.com/growthclub?invite=0c75f3426f364e3691e505cbbb4fb048 - We cover self mastery, health mastery, and wealth mastery jump in :)
Thanks a lot for the video mate! One thing I always wondered about the “getting into the sun (or at least day light) right away”, what do you do in the winter when you get up when it’s dark ?
What is the name of the book you mention at the end of this video?
@@jenniferocampo3873 Think and Grow Rich - I recommend checking out the video on it here ruclips.net/video/WHJE7mPQAxA/видео.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.
6am,Light, saltwater, cold bath, 90-100min after waking before you drink caffeine, light exercise,
10am-2pm 90 minute deep work session 20 minutes off, repeat
2-10pm creative work, non sleep rest, get outside
Apply it how it fits in your life, use what you can apply to your life, it will add so much to your life!
♥♥♥ Awesome :) thanks for watching and commenting on your key takeaways - I appreciate the support!!
@@demikeproductions sure thing! I always have a hard time retaining all of info, so I always appreciate when someone else takes the time to write down some highlights!
Thanks ❤
Thank you for taking time to put the info in this format it’s very helpful
Thank you Jesus couldn’t last more than 3 minutes
I 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!!!
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 😅😅😅😅😅😅😂😂😂😂😂😂
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
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.
Good video, love Huberman. My day consists of 2:45 am wake up, 11 minutes of Wim Hof breathing sitting by my box light since there isn’t any sun at that time. Then I run four miles outdoors, or lift weights depending on the day. Shower and end with a 3 minute
cold shower. I run an in home daycare, my day starts at 6:40 am and ends at 5. I’m in bed by 7 pm. You work around your own schedule, we all have the same hours in a day. I also get another round of breathing in
When the kids nap. I may try starting my coffee after I shower! The only thing I haven’t tried is the salt water. I think I will drink hot lemon water with a pinch of salt!
Sounds like an incredible routine, that's amazing. I also love the fact that you're even more motivated to take care of yourself so you can show up best for your family. Many people use kids, jobs, responsibilities as an excuse for lack of action and self care. The real ones realize they need to support their own needs to have more energy, more love, and more support for others.
☀️❤️😇
Mineral water, not water with salt.
You are great.
Yeah I have a super busy schedule being a single dad and high school teacher. But that delayed caffeine intake was an absolute game changer. I’m going to add in the salt water too, but if anyone is reading this with a totally stacked schedule, at least try the delayed caffeine, it works wonders
For real! Glad to hear it’s helping you! Next ti the cold plunge or shower, the caffeine delay is one of the most noticeable techniques for me. Kills the crash :) thanks for dropping in and sharing, pumped to hear it!
I don't drink caffeine at all though, so what's to try then?
@@boreduser12 light early, water with minerals/salts, cold exposure, exercise, planning and structuring your work, basically everything else in the video minus delaying caffeine.
I pull 70+ hours a week just at work no kids. I don't touch caffeine. Dunno. Never really been for it.
@@demikeproductions have you tried black tea instead? (or green). I know there is still caffiene obv but i find it a bit less crash prone.
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 delayed caffeine intake is a game changer. I used to have a major afternoon slump and now have sustainable energy levels all throughout the afternoon.
Caffeine doesn't give energy, it blocks signals of fatigue and pushes the body to pump out more cortisol and adrenaline. That's neither real energy more healthy.
I'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!!
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 :)
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 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 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
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
I tried hunter s Thompsons daily routine and became limitless.
😂 100%
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
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!!
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 🙏🙏
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.
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!!
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!!
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 🙏
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
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 !
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.
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.
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.
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.
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
Your editing and storytelling are both fantastic! Please continue to post these videos!
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.
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.
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!
Nice and practical. Also I liked your relaxed presentation style ❤️
Thank you so much 🙏 means a lot my friend ❤️
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 🙏🙏
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
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...
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.
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 :)
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?
I had no idea! Going to incorporate the salt water, workout, cold plunge, then me coffee!
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
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.
Great summarization and video quality, thanks for sharing 🔥🙏❣️
Thank you so much 🙏🙏 I appreciate the support
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
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.
This is great advice for people who don't drive graveyard shift warehouse forklifts.
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.
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.
Just skip to 1:45
Thank you! 🏆
THIS VIDEO JUST HELP ME IN THE ROUTINE BUILDING
Glad it helped, let me know if you have any questions! Thanks for watching 💪💪
@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
Es ist beeindruckend, dass auch Yogi Bhajan schon in den 70iger Jahren über diese Routinen berichtet hat.
Seems impossible if you are a normal person working full time. I wish I could limit my work to 2 hours a day. Let’s be honest, the vast majority of people cannot follow this schedule. It’s unrealistic. I work for a living.
I work for a living as well, running 3 companies. If I worked 2 hours a day I would be homeless. Instead of looking at this from the perspective of, my situation isn’t the same, therefore I can do this entire routine..what could be implemented to your day? Possibly hydrating with minerals/salts, delaying caffeine, replacing a hot shower with cold. These have high impact with relatively no time burden. I hope you can take 1 or 2 tips here and see how your body feels.
Everyone is busy bro. That pessimistic mindset will be detrimental. There is always time to do things that are important. Go to bed 30 minutes to an hour earlier and wake up slightly earlier to do one or two of the things he mentions in the video. I promise you it’s doable even working 12 hour shifts.
@@conallpowers8697 💯💯
Don't you ever feel like you have squeezed yourself by keeping a routine in mind ?
"until 10 am in the morning". Just FTR, "am" means in the morning. So boost your productivity by eliminating redundancy.
I’m going to boost my productivity, by keeping this one short. Thanks for watching my friend :)
I find it so laughable how Americans use English. The worst part is that they think that they 'own' the language. I shall have to keep suffering to learn new and quality info 😂
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 RUclipsr, you never know if the vids you're making are useful in the beginning, so I super appreciate this!
the cold shower really works, i feel like a superhuman after this
This is NOT JUST FOR MEN nor impossible for a MOTHER.
My sons were so high energy that when they were preschoolers we were literally up BEFORE DAWN and spent virtually EVERY DAY...DAWN to DUSK...outside in the weather as they were happiest on the go.
I had packed healthy portable meals and water for each plus BOOKS which I read aloud as they played on structures. Later after it was obvious that conventional schooling was going to crush the joy of learning out of my eldest, I yoinked him out of grade 1 Montessori and homelearned them BOTH thereafter.
Oh. And I WAS severely physically disabled with excruciating weight bearing pain (due to damage sustained in a near lethal single car accident in 1979, when i was 18) but I adopted intuitive protocols which enabled me to function more: I could BICYCLE. When i could not STAND, I lay on my back with my toddler STANDING balanced on my hands or feet and I would LAUNCH him into the air towards the ceiling and CATCH him before he landed, him giggling in delight. Later when they were larger, i adopted using a bicycle as an aide to increase my mobility and i bought a little trailor for when they tired, strapping their bikes atop when they were too tired or the weather too inclement for them to happily continue tweedling themselves. Thermoses of hot soup and cocoa awaited them as did warm dry blankets and they CHEERFULLY entertained one another (and me) by singing or telling jokes....as I delivered us safely home.
LOVE and determination can motivate you to MODEL the behaviours you want your children to internalize...and the genuine joy and curiosity of each child is INFECTIOUS...and ENERGIZING.
AS A CONSEQUENCE of my love for my sons and pushing myself so hard I am far healthier and more functional than I was when they were Itty bitty.
Pregnancies were predicted to KILL ME or thereafter condemn me to life in a wheelchair (so said multiple specialists and Doctors) but they were egregiously WRONG.
I am filled with gratitude that I loved my former hubster so much that I ignored the expert opinions of all those specialists and with the support of ONE DOCTOR (my GP who believed in my determination to attempt this course of action) and gave him the biological children he claimed he so "desperately" wanted.
The existance of these kids: my two cherished sons...and my love for these two, coupled with my concern that I not allow my severe pain nor disability to negatively impact their lives was in retrospect the best thing to happen to me.
And I was filled with HAPPINESS EACH day as I felt genuine gratitude to my fomer husband (that he wanted them so desperately) and THEM because they EXISTED. Had i not loved him as once i did...these two incredible men would not exist.
HOMELEARNING was perhaps more work than had i left them in school, but a love of learning and reading is a far too prescious gift which needs must be PRESERVED. It was a privilege to fuel their curiosity and their bodies with nutritious meals, to allow their explosive energy to inspire me.
It also allowed us to continue our being OUTDOORS and in light and nature virtually every day...from dawn to Dusk.
My sons were HUBERKIDS long before this fantastic educator formed his much loved podcast. It has been phenominally exciting to see so many of the choices i intuitively made (which were then unsupported by hard science) THEREAFTER supported by PEER REVIEWED science.
A love of SCIENCE and a willingness to conduct N of 1 experiments upon MYSELF (and later my sons) has made my life far more meaningful than it would otherwise have been.
Having precise Actionable PROTOCOLS to adopt has ACCELERATED my recovery from a near death experience in 2011 and i am incredibly grateful to Professor Huberman (and others who host him to futher disseminate his knowledge [and that of his guests]) as such protocols are HIGHLY EFFECTIVE if one ADOPTS THEM as often as one can. For me it is DAILY.❤
Lets sum up your theory:
You get up really early and go to bed early, sleep 8 hours, and follow a proper rest routine (no screens 20 mins before bed, same hour to go to sleep, relax). As you go to bed really early you dont stay scrolling through your phone at night and when you wake up binge an entire series isnt normal. Because of that, it is easier to do an active leisure activity (go for a walk in the morning) instead of a passive one (watch tiktok). At the same time, doing your exercise before eating is a good idea and walking up in a normal way, not depending in your coffee, really help you in the long term.
But, i saw a problem in your theory, the ammount of time you dedicate as working hours: 6 (10-2 and 3-5) are really small. You dont take into account stuff as basic as drive to your job.
According to taking water with salt, i cant consider if it is good or bad, i dont have the neccessary knowledge to say it.
I'm typically online working well before that time - around 8am - I really don't need 4 hours to complete the morning routine, drinking water, quick exercise, get outside, caffeine delay + cold plunge can be knocked out in an hour. These are the time structures he has outlined across various talks and interviews, but these time frames will need to be changed to actually fit for 99% of people out there. I appreciate the summary and additional tips
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 .
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!
Video starts at 1:00
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 ☝️
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!!
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 💯💯
Great summary and delivery thank you!
Thank you very much!!! I appreciate the support :)
Working 12 hour days and travelling two hours I can’t do any of these routines. If I didn’t have a job I could
Yeah. Hard to do working construction too. 😕
just take a gentle walk in the morning. it loosens me up, gets sun in my eyes and a light form of exercise everyone can handle.
Small changes like this have positive ripple effects ❤️ thanks for sharing
Love your watch, which one is it?
Thanks, it's great! Here's the watch I have: amzn.to/46PHwbu
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,
Ur video editing and explanation is so good
🙏🙏 dang thank you! Means a lot 🎉 and thanks for checking out my channel!
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 ☺️
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!
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 have slightly modified, 6am , 750 ml water intake, 10 min yoga stretches, 30 min slow jogging 30 minute light exercise, 30 minute meditation 30 min wimhoff breathing, cold shower, green tea, 10to 2 pm 90/30 productivity work 90 min work 30 min rest, i take lunch after 2pm i skip break fast iam doing 18/6 Intermittent fasting. I break my fast with protien first and then fibre and then complesx carbs,
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.
Hahah what an intro brother. Love it!
Haha that’s awesome thanks man 🙏🙏 super appreciate it
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' .
Always like going for a jog in the morning (maybe to watch the sun rise) make a cold shower that much better.
Sounds perfect! Thanks for sharing and supporting the channel 🙏🙏 means a lot :)
Alternatively named stages of this approach:
1. Morning
2. Look after children
3. Work two jobs to afford surviving
You are doing your best 😊 keep it up
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.
Woke up at 6:00, tried to get some sunlight reflected from Moon, went back… I’ll try after sunrise.
Lights over 10,000 LUX rating can have a similar effect in the winter months - fairly inexpensive on Amazon. I’m working on a video now that covers this extensively 👍
Had to look it up: Huberman said he uses half a teaspoon of salt, so really not much. The point is to hydrate yourself.
Yup half a teaspoon or use mineral drops. He also mentions the importance of this for brain function and helping with sharpness and clarity, in addition to hydration.
This is an amazing day for those who don’t work a typical 9-5. I work 8-3 putting out fires all day in my special needs classroom, where I can only dream about taking it easy. But, no excuse to practice all of this in the hours outside of that schedule.
I am glad people are testing his theories. His ideas are based on a combination of tested theories that have been untested combined. I love his stuff as he goes scientific down to the practical application. However most of it comes across as hyperbolic. I love the dramatic "The Secret" style opening, LOL.
Haha thank you! I was trying to have fun with taking him out of context and mixing it with the “Limitless” movie :)
Most motivating productivity video, wow! 🙌 Thank you for the inspiration! 🙏
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 RUclips 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.
I believe in keeping it simple ... Cold shower 🚿, excersize, breakfast and nutrition,
love it! - Sleep, exercise, nutrition - all perfect things to prioritize 💯
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 ;)
With children the only time to really get things done is to wake up early before anyone else. I get up at 4am, start to cosume preworkout (I know the caffeine holdout is recommended but I dont have as much energy without it), brush my dog, take a 1 minute cold shower (goal is to wake up), entry in the daily journal, go for a 4 mile run with 5 abdominal exercises mixed in (start at 4:50am), after my run make breakfast, pack my work lunch, take a 2nd cold shower (get hygienic), get dressed, set the kids up for breakfast, take my dog on a walk, grab coffee for the wife and I, come back to get the kids on the bus, and leave for work by 7:45am. All that in 3 hours and 45 minutes.
I also go to the gym after work. I try to do this at least 4 days a week.
I used to incorporate attempting to study for a work certification in the early morning routine but I didnt have enough time and it was causing me stress with getting everything done before work. I try to see where I can cut something out but I find everything beneficial that I currently do. Maybe not have breakfast and go for the morning fast that Huberman recommends? Maybe just run and not stop to do my circuit exercises. I thought about getting up even early, say 3:30am but 4am is already pushing it LOL.
That is the thing about a routine, its can be ever evolving.
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!!!
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?
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!
Thanks for the rundown
No problem, glad you liked it! I appreciate you being here Chuck :)
The video editing is unreal! Well done.
Thank you so much, means a ton to me :) I appreciate you watching and supporting the channel 🫡🫡 thanks again Elliot!
Does that mean after showering, do you work out? Won't we sweat when we want to work? love your video bro
Thank you! - so I have a cold plunge in the back yard. Literally a 150 dollar livestock tank from the hardware store filled with water. I'll pop in that and either get straight to work or, do some very light walking in the morning. Most of my heavy work outs are in the evening due to my jiu jitsu schedule, but I am going to be experimenting with lifting heavy in the morning for my next challenge.