The Optimal Morning Routine - Andrew Huberman

[@AfterSkool]

Remember these practical tips: Try to get natural light in your eyes within 1 hour of waking up. Try to incorporate exercise as early as possibly. Get in cold water after. Wait 90 minutes before drinking any caffeine. These simple tools can have a profound positive impact on mood, energy, metabolism, dopamine, sleep, focus, body temp and more. Big thank you to Andrew Huberman for sharing so much valuable insight. Please check out the Huberman Lab Podcast for more in-depth information. If you want to support After Skool, the best way to do so is on Patreon. Thank you! www.patreon.com/AfterSkool

[@egrytznr8893]

Cold plunge can really hurt people with arthritis or other autoimmune conditions causing flare-ups and even making some sick, it's not for everyone and it's bad advice to act like it is People with heart problems probably shouldn't do it either

[@whitsundaydreaming]

Smart guy.

[@iamwhoyousayiam6773]

@@egrytznr8893 obviously

[@egrytznr8893]

@@iamwhoyousayiam6773 I hope that's obvious to people

[@robmurrah3224]

Does wearing sunscreen negatively affect the benefits?

[@MightyMellow840]

This explains why I feel so good when biking to work. Direct sunlight and exercise to kick start my day.

[@Elizabethloveit93]

Same!!!

[@bruhhh6538]

Yes! And I still enjoy incorporating biking as my weekly workouts. Cycling imo is the perfect pace/ to take in my surrounding environment. Running is too slow & for me requires more internal focus & effort 😅

[@PetTimeStories]

@@bruhhh6538wow where do you live ? In my country it’s impossible to go work by biking. The traffic is so chaotic

[@funny3052]

Props to Huberman and the cartoonist for syncing the drawings along with the talk. I’m 55, and for some reason over the last couple of years, I’ve struggled to retain most of what I’ve read or listened to. But when accompanied by simple diagrams and drawings, the attention, comprehension, and retention to the subject skyrockets. Thanks

[@stanislava8650]

finally someone gave credit to cartoonist for drawing as fast as they speak

[@voiceofvance]

❤❤❤

[@Arthur-ek7nd]

There is no cartoonist. It is a program where you can fake things being drawn. If you pause when the hand is one screen, you can even see that the tip of the marker is resting on their middle finger.

[@Jakeboy_3334]

You should try taking some mushroom supplements or just straight up mushroom you can search up lion main mushroom it has realy helped my grandpa that’s 83

[@mattoucas869]

​@@Jakeboy_3334Bro's really trying to sell someone magic shrooms to help with brain issues 😭

[@RigmanZ11]

Crazy to think that a lot of this routine was probably stuff done by instinct thousands of years ago, yet after societal progression we now have to study it and force ourselves to perform a routine that will get us through the day.

[@elsagrace3893]

Not having hot water probably helped.

[@chris10isleyen]

I was thinking the same thing.

[@KenH-pm2lh]

I always said, the more we progress, the more we are set back

[@Shemus_Beasken]

The rebel that lives deep down has been mislabeled....its nature screaming to stop being a cog in the machine... Imagine bears waking up their young during hibernation to go to school

[@matt.stevick]

About 10 years ago I realized the amount of coffee I was drinking to boost my wall st. work was hurting my health. Been micro dosing cocaine ever since, it works.

[@JacobTRex]

Suffered from insomnia for almost a decade, tried every drug, holistic remedies, therapy, sleep studies, etc. and it was only Huberman who lifted the depression of sleeplessness. While I’m not cured, I live a normal life again and sleep better than I have in years.

[@alexisdennykaufmann2365]

Which tips most important ?

[@rehanfarooqui2071]

1. Get decent solid sleep on a decent basis (aligns cell circadian rhythm clocks) 2. Get (5-10mins) natural light in eyes within 1 hour of waking up - get that modulated cortisol pulse (natural big spike sets alertness, focus, mood) as early as possible in the day (otherwise a shifted cortisol pulse towards the dead zone noon time could increase anxiety, depression, and difficulty falling asleep) -- get it in early, eyes send ‘wake up’ signal to hypothalmus in brain, which sets tone for melatonin release 16 hrs later (otherwise wonder why you’re wide awake at midnight) 3. Dopamine (main role = drive, motivation, pursuit - NOT PLEASURE) ... sunlight on eyes and skin increase that, also increase in testosterone = net result = ya feel good sunshine ☺️ live that good life! Enjoy baby 4. You wake up and feel ‘I don’t wanna do this man, so tired, no energy’ - go easy, baby steps: hydrate, some light exercise, slowly slowly build up :) natural part of your amazing healthy life giving routine baby 5. (20 second-1-3mins) cold shower - become super saiyan 6. THE AMOUNT OF PLEASURE THAT YOU EVENTUALLY EXPERIENCE IS DIRECTLY RELATED TO HOW MUCH PAIN YOU EXPERIENCE (13:13) .. seek pain = gain pleasure / seek pleasure = get pain

[@MFV77]

Thank you!

[@runnerup15]

The sun doesnt rise until 9a here this part of the year 😭

[@julyja08]

@@runnerup15 😂😂😂

[@colinwiseman]

@@runnerup15 was thinking exactly that 🤣 it's 7:30am here, but I'm up at 5am 😂

[@ervinfowlkes8326]

The real mvp! Great notes!

[@8alvares]

protect this man at all costs! Literally spitting pearls of wisdom. Every kid should be made to listen to this is school. Habituating your daily routine even to a single tool he talks about can change your life.

[@DaveGlacinski]

And a legit scientist, that communicates very well vs. all the bio-hacker so called influencers on the gram and toks.

[@carriebrooks4174]

Protect from who?

[@xGINGERxBREADx]

@@carriebrooks4174 It's a slang term used to put someone on a pedestal.

[@carriebrooks4174]

@@xGINGERxBREADx put them on a pedestal so they can step on your face...yeah right..

[@weareadventuresam]

@@carriebrooks4174 It means send him love exactly, give him credit for this blessing, maybe. I'm eternally grateful for this information in this moment with no fear or judgement, only with grace and honor to be of service in my community.

[@sarah_krv]

Couple of months ago I had a massive breakdown and needed to rethink how I build my life. I was a bit lost on where to start and choosed to focus on "what felt right". I basically got out of bed, hydrated, went for a morning jog, had a cold shower and held back on caffeine until miday. Never felt better It's funny to see it's actually backed up by science

[@prosperouseye]

WOW...very interesting

[@prosperouseye]

I started doing it...going into 2nd week. Getting amazing results.

[@roseofsharon7551]

That’s what I call listening to your body! 👏 👏.

[@BenOgorek]

Curious, what gave you the insight to wait on the caffeine? Traditional wisdom would say drink it as early as possible so it won’t mess up your next night’s sleep

[@goolash9991]

Are you a peri menopausal woman? You have described me-I’m in the middle of this horrible debilitating breakdown; my sleep has turned to crap (I slept so good before this!) and the resulting depression and physical breakdown is crushing me. And guess what? I eat no carbs, processed garbage or sugar, I don’t drink, smoke, do drugs; I am very active, lift weights 3x a week, had no menopause symptoms before but then WHAM! I’m a total wreck. So, that’s why I ask if your a peri or menopausal woman. If this helped you, maybe it can help me. Thanks.

[@justaguy1738]

Welcome to the "How to live properly" searching phase on the internet

[@Smilifish]

Love beeing here❤

[@randallneirynck8642]

❤ ty sir

[@removechan10298]

yeah, sadly they make just 1 too many mistakes in this video, sad.

[@jjthirty4248]

@@removechan10298what are they

[@Nah_Bohdi]

Fax. 🎉😂

[@chrissalz]

The amount of people here deciding to summarize the video for the benefit of others is very inspiring to see. Thank you! :)

[@FFFF-td2hl]

I can't find any summarised comment 😂

[@ajg1143]

13:10 Wake up (6-8am) and immediatley go outside and get sunlight for 5-10 minutes. (30 minutes in winter) Cold shower. (Switched to before the workout as everyone was complaining) Do a morning workout and hydrate. Caffeine 60-90 minutes after waking up. (Black coffee and fast)

[@HouseJunk1e]

Ty

[@josedanielherrera7115]

Caffeine isn't necessary after a cold shower unless you're already addicted.

[@chesstime_0720]

Thank you

[@pluviophile5996]

@@josedanielherrera7115 Exactly!

[@sma8794]

6-8am sunlight? that would be nice

[@deakinhoward4367]

Andrew Huberman is one of the most fascinating professors, i have been listening to his regular weekly podcasts for almost 2 years now and they have been extremely beneficial to my life. I recommend scrolling through and listening to ones relevant to your lives. You wont regret it.

[@julsca3738]

agree ... i have no idea how long i have been listening but i did try to start from the first episodes but then found myself back at the top

[@ARD1177]

Night shifts are so bad. The extra dollars (if you even get the penalty rate) are not worth the severe health trade off. You might be ok for a while but it will catch up.

[@motopolak]

I wish he talked about shift work like he said he would at the beginning. Maybe he gets into it in the actual full podcast... My job is 2nd shift (not 3rd) so while I’m not working at night I don’t wake up with the sun and go to sleep with it either. I’ve wondered for a while how severely that’s affecting my internal clock.

[@nancybryant4325]

I agree. I was a nurse and worked that graveyard shift and hated it. I never got good sleep during the day. Also, some family and friends seem to think you need to get up.

[@aliabdelaziz905]

It’s not that severe if you manage your lifestyle accordingly. People don’t become wealthy by working a 9-5

[@maxgladstone845]

It's not bad if you have a solid schedule down. I work 11-730. I get 8-9 hours of solid sleep a day

[@kirstypollock6811]

There was a long term health study done on night shift workers, nurses as it happens. The results were eye-opening. (Spoiler: all kinds of bad. Very bad). Go look it up. We are not nocturnal!

[@dwemercogs]

I wish I could like this more than once. I have been going for a walk outside first thing and delaying coffee for the last 3 weeks. I've felt like I was living in a fog for years, and for the first time in a long time I feel like I have energy.

[@jessegentry9699]

I have seen this video several times and took the challenge. I am 73 years old, doing things in the gym, which I do at home now, that 16- my age can't. The optimal morning routine didn't seem like such small matters put together would be so meaningful. But WOW ! they definitely do. Yes I tried them, and still am and on my 3rd day and will continue to do so. I'll always be grateful to Doc Andrew and my willingness to challenge this method. Thanks for saving the world to those who will try these methods.

[@edithbannerman4]

@Hello there, how are you doing this blessed day?

[@Emily-pr3qc]

What does "that 16- my age can't" mean?

[@cheri238]

Thank you for these videos. I am part Cherokee Indian and my grandpa taught me many things exactly what you are discussing right now as a small child with his love of nature. I still apply his knowledge he imparted to me which has similarities to what you are discussing now. Indigenous cultures have great knowledge we all may learn from. Affectionately. Reverence. ❤ Light ✨️ Running rivers of cold waters. Hot springs coming up from earth. Nature is the source.

[@thehumanpractice2985]

I would love to know more about the teachings in words of nature.

[@JasminesRosesAndTulips]

Hii I am too!

[@DomFortress]

In a world where we're constantly assaulted by consumerism, culture of narcissist, and the minimal selfhood, we need your people's warriors traditional teachings and knowledge now more than ever.

[@asies660]

Please make a video explaining more. I too would also love to learn more about the natural ways to be healthy. A lot of us grew up consuming fatty and processed foods and technology, we were not brought up in nature. I know we would all be very grateful for the knowledge of nature. 🙂

[@martingarcia-zg3pn]

Please do let us know more about your family's traditions, we are here for it :)

[@noproblem2414]

Looking back on it, cold showers changed my life. It always pulled me back into reality and helped me create self discipline. You really feel unstoppable when you take a cold shower and when you pair that with actually finishing work, everything starts to get better.

[@drakerodriguez2103]

It’s about building discipline will power and mental fortitude . Cheers . Do what you need not what you want. Be strong breathe deep

[@goolash9991]

When did you take your cold showers? And for how long? Was it just switching to cold at the end of a regular shower? The thought absolutely terrifies me, as I am a person who runs hot and always has-even as a child.

[@RyuRoller]

Just do it in the morning before exercising it's easier if you dip your head in first

[@dvaneg98]

​@@goolash9991try starting at room temperature and then decrease temp. every mimute. You won't feel this cold shook you were thinking about. After two weeks of cold showers, I was able to do cold bath at around 8 degrees for 5-9 minutes. Before that I was showering hot my whole life

[@ximenaer]

this is my signal to start doing them everyday

[@megclement]

When I was a teenager, my mom got me an incredibly bright makeup mirror. I didn’t understand why at the time, but I started feeling substantially better. I struggled with depression, anxiety, and ADHD symptoms, and living in Colorado made the winters almost unbearable. I’m glad to know that I wasn’t crazy or making it up. I still have the mirror, and it seriously changed my life.

[@PlayshotKalo]

I’m really looking at red light therapy to get me through the Alaskan winter months. We need those boosts of growth hormones from red sunlight to repair our cells as well as keeping our sleep/wake cycle in check. And all that good vitamin D3 we get from those sunlight wavelengths.

[@CibitiPro]

Your story about the bright makeup mirror is a powerful example of how light can influence our mood and mental health. Seasonal changes can be tough, especially in places with long winters. Understanding the science behind light exposure and its effects can validate personal experiences and lead to better coping strategies. It’s wonderful to hear that such a simple change made a significant difference in your life. Light therapy is indeed a valuable tool for managing mood and mental health.

[@ekstervogel9949]

As a person with ADHD that needs to get his basics straight or i cant do anything and im a depressed shit: This is one of my FAVORITE “motivational” videos. Being aware WHY something works is very motivating. Thank you! Also the drawings are a nice addition

[@georgesoros4223]

Optimal Morning Routine 1. Get natural light in your eyes within 1-hour of waking up, 5-10 minutes (Summer), 30 minutes (Winter) 2. Caffeine only after 60-90 minutes of waking up 3. Exercise after waking up, helps with afternoon crash 4. Ice shower wakes up the brain as it inc the adrenaline 5. Inc temp = awk, dec temp = aslp

[@DailyTopicTalks]

In the video does he recommend a coffee after your workout if you like to workout when you first get up?

[@georgesoros4223]

@@DailyTopicTalks He didnt say anything about that, but my guess is if your work out is 60 minutes, you prolly want to wait an hour or 2 before drinking caffeine, because after working out, your heart is pumping, and caffeine increases your heart rate as well, so if you dont have a window between your workout and caffeine intake, you might put too much pressure on your heart. Also, dont drink caffeine 4 hours before sleep.

[@PaulaZF]

He did say he likes caffeine during his workout but didn’t elaborate.

[@Bryanfuel0]

@@DailyTopicTalks just watch the video lol

[@rugger1009]

@@PaulaZF - I find caffeine before a workout to be great for energy.

[@aliadilxiodus]

Who else is watching this when they should be sleeping

[@adambussell31]

😂 I’m pooping 🤷‍♂️

[@rebeccabutlerclark8100]

Haha, me too❤

[@mateusz7775]

X D

[@AustinMFitness]

Lolol shhhh

[@Lax512]

Def not me 😅

[@DrDeepspace]

There has never been an After Skool video I have watched that did not bring immediate knowledge and have instant application in my life. I am so grateful for your work. You have a new Patreon sub. Keep it up!

[@AfterSkool]

Thank you! I appreciate you!

[@JDSabre]

@@AfterSkool SUGGESTION: Watch "Dominion" free on KZbin but then make a doodle/video on it if it changes you like it changed me! Much love!!

[@Scottishfoxy777]

I sometimes wonder if this channel is aware of what they're actually giving us with every video they put out. They've helped me in so many aspects of my life x

[@PrabhablyAGoodYouTuber]

@@JDSabre hey! Is this the video you are talking about? kzbin.info/www/bejne/goK1cpmArqqmodE

[@mnetzer6777]

@@Scottishfoxy777 I think they get it, check 2 comments up👆. lol

[@SophieLovesSunsets]

Getting natural light within an hour of waking up can be such a huge game changer. I find having breakfast outside, whether that be in the garden, the local park or just sat on the porch, is really therapeutic before work and the hustle and bustle of the day begins, it's help me a lot with anxiety. Also, so true about cold showers, I started doing this a few years ago after I read an article about the benefits of taking cold showers in the morning and there's definitely a lot of truth in it. I always feel more positive, awake and refreshed after doing this 🚿👌

[@thomasceneri867]

Yes, but some people don’t have gardens or houses and live in apartments and are disabled, like me!😊

[@nisebiggs6572]

​@@thomasceneri867 Open the curtain and sit by the window.

[@jasonkaufman2385]

@@thomasceneri867why are you being so passive aggressive?

[@wallacememberships]

@@jasonkaufman2385 There was nothing passive aggressive in @thomasceneri867's comment. It would be interesting for you to think about why you found it so. It was a simple statement of fact, without any self-pity. It described how a lot of people live.

[@michaelonlyson]

Thank you. I'm a 63 year-old man that rises at 5 naturally and exercise has transformed my life. I started working as an art model in my late fifties as a direct result of my body's appreciation for movement. I can do physical things now I have never been able to do my entire life.I am far from optimized, however. These tips you are offering I will attempt to incorporate. Holding off on my morning coffee and cold water are challenging for me but let's see how I do...thanks again.

[@noblesixes]

How’s your progress friend?

[@alouisschafer7212]

So the essential takeaway is: -Sunlight -Hydrate -Some exercise like a morning run or some cardio -Cold shower -Delay caffeine intake so the crash/Adenosine rise lines up with your bedtime

[@thatoneguywithtwothumbs]

Yea I tried that waiting 90mins until drinking coffee and I crashed WAY earlier. I almost don’t crash from caffeine

[@stephenboucicault6230]

God bless people like you lol

[@brunoqueli9890]

@@thatoneguywithtwothumbs I’m guessing it takes some time for you to get of your normal coffee cycle

[@thatoneguywithtwothumbs]

@@brunoqueli9890 I think I need to experiment with myself more I’ve never really stopped drinking coffee but coffee never really wakes me up sometimes I don’t drink it because after the first cup I take a nap

[@sakhile6460]

those are the specifics but the general idea is to get body temperature up in the mornings and lower during the night

[@Spinach_Dip93]

I’ve been doing all this for 2 months since finding Andrew and this has changed my life for the better

[@eardrum42]

I generally don't do new year's resolutions; but here is a good one. Much needed. Thank you

[@Moodboardxyz]

Hope you are still doing it! Much succress!

[@Captain-Palsy]

I stopped a while back

[@TM-tl6do]

Been one year, how’s it going for you? Was it difficult to maintain the routine you set for yourself or did it naturally evolve to fit your lifestyle

[@eardrum42]

@@TM-tl6do I forgot what all of the routine entailed, and I've had other things going on my life that have gotten in the way 🤷‍♂️ -- Was exercise part of it? I definitely stretch and exercise more in the mornings and that helps a lot. Also, cold showers.

[@hypnohyze]

Did you do it? Give us an update 😅

[@ItRhymesWith]

Thank you for this. Establishing a strong morning routine has snowballed into better motivation to make healthier lifestyle choices. My friend showed me this video a few months ago, and it legitimately changed my life. I would not be the person I currently am without you.

[@Gabriel-pt6tq]

I need to get a routine established

[@atash4308]

@@Gabriel-pt6tqu got this! How’s it going?

[@Gabriel-pt6tq]

@@atash4308 not well tbh. I stay up too late and get up too late most days.

[@akash.sawant]

One of the most useful videos not just on KZbin but on any platform. Doing these things can literally save the lives of many humans.

[@babysealavenger]

The information about how the dopamine baseline works is interesting. Those who only seek out pleasure without doing things that push themselves can become more depressed. As Huberman explained dopamine is not a pleasure chemical, it's about drive/pursuit, life-force. So if you are seeking pleasure eating ice cream and watching TV, it hurts your baseline of dopamine (drive and pursuit), and maybe you get depressed, possibly to the point you don't even feel like getting up in the morning. But what is also interesting is that this can relate to a bigger overarching message. There are a lot of people who believe they should live life optimizing happiness, well if you don't understand how dopamine baseline works, then you would probably attempt to optimize happiness by completely avoiding the tough stuff, the "pain" activities, like working out, or studying hard, or climbing mountains, being outside in the cold, rain, etc. You might equate happiness with being comfortable/warm, relaxing on a beach, going with the flow, being mellow, etc. But in reality, you would not be optimizing happiness; you'd just be avoiding being uncomfortable in the short-term. The overarching message is that pain is a requisite for happiness, or perhaps more accurately fulfillment. The true happiness is the fulfillment you achieve by pushing yourself through something challenging, and in doing so actually increase your skills and experience, raising what you are capable of as a person. The expectation of a stable baseline of happiness "on tap" goes against physiology.

[@britnizta]

EXACTLY!

[@FaridMC]

I get the principle behind it, but I am very confused about the practical implications? Does that mean, I should regulary spray some pepper spray into my face or use a electric shocker on myself? what about people who got gruesomely tortured over 20 years? are they the happiest people alive? I mean if regular pain ensures, that I will be happy, I might even pay people to inflict strong pain on me.

[@adeneda8924]

@@FaridMC The things that require self discipline and energy are the things that is "painful", not actual pain and torture lol

[@elsagrace3893]

@@adeneda8924do you know that about torture? Are there studies?

[@adeneda8924]

@@elsagrace3893 sorry know what about torture?

[@rachelcrowther167]

Just wanted to comment saying THANK YOU for acknowledging shift workers! So often I feel like influencers and other people on the internet just say "sleep during the same hours every night" without realizing that there are entire industries that have to be staffed 24/7. So thanks for remembering the night shifters ❤

[@UnschoolingCOM]

“Early to bed and early to rise makes a man healthy, wealthy, and wise.” ~ Benjamin Franklin

[@HaroldCalvin]

There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.

[@jagadishgospat2548]

Did you write it?? Or any of your friends or family?

[@clownfishcomplex]

i have seen this same comment so many times on these types of videos lmfao

[@Majey_KE]

If not for the comments, you got me there

[@arcdestroyed]

It's a bot

[@M0stlym3answ3ll]

Ok. I watched this video last night. The caffeine advice not only worked immediately, but I needed far less for even better results than what my usual intake provides. Unreal. I feel fully on point, no crash, no jitters from trying to beat the lethargy, just cruising. Thank you and thank God for bringing this to my attention.

[@pyore2614]

I love listening to Dr. Huberman. The drawings that illustrate what he is saying in this video are all original and perfect.

[@dnandreascience]

Wait, the fact that we feel better in summer because of a biochemical pathway triggered by UVB rays seriously blew my mind. And the fact that we can create "a summer feeling inside our bodies" is such a life hack. I feel an imperative need of doing a video about it ASAP.

[@CibitiPro]

The impact of UVB rays on our mood and well-being is truly fascinating. The ability to replicate a “summer feeling” inside our bodies through light exposure is a game changer for managing seasonal and situational mood fluctuations. This insight highlights the importance of getting adequate sunlight and considering light therapy during darker months. Your enthusiasm to share this knowledge further can help others harness these benefits for better mental health.

[@elliot1784]

I hardly know how I made it this far in life engaging in mindless impulsivity 😅 this info applied earlier in life might’ve saved a lot of self made grief from regret from suboptimal performance and/or life tantrums, etc. best time to plant a tree was 20 yrs ago second best time is now. Thanks for being apart of planting the tree, Huberman + After Skool

[@jeremeytwibell6607]

Amen. Me as well.

[@LaFlame-5]

It's quite shocking how few people know about the book Unveiling Your Hidden Potential

[@Wesleyj4700]

Who is the author?

[@chloe8654]

@@Wesleyj4700 this is a bot

[@aminaa5824]

1. Get good sleep time 2. Get natural light in your eyes (and on skin) within an hour of waking (do NOT look directly at the sun) 3. Wait to drink caffeine for sixty to ninety minutes and excersize instead 15 mins (drink water too) 4. Cold shower

[@montyks]

It's funny, but it looks like a routine at an old-fashioned British boarding school! They were famed for their mantras of "give us the boy at 5 and we'll return a man at 18". Morning runs in a vest and shorts even in winter, followed by a cold shower, and then breakfast with tea (caffeine).

[@thunderfoolmlit1316]

I have always struggled at waking up and feeling horrible in mornings. I always said it was because i am too stressed and depressed but now I realise I have been lacking sunlight in mornings. I get up and I walk to my desk to start working from home. I also exercise in the evening and my bedroom gets super hot at night. I honestly feel so good watching this to know the science behind my body and am going to do everything to align my bodyclocks and create an internal summertime 🥳

[@sean1232]

Hey dude, how did it go

[@NekoArts]

I have gotten into the habit of going out for a morning powerwalk right after I wake up every day. Because I go out so early, I get to watch the sunrise every day and it has a great effect on my mood. I stay outside for maybe 1-2 hours (depending on how far I walk) before coming back home, having a big glass of water, jumping in the shower (I did cold showers during the summer, but now it's getting so damn cold that I have started taking hot showers again for now - otherwise I'd sit and shiver all day) and then have my morning coffee. I have been sick for the last few days so I took some time off from this routine to rest and even though it was only for 3 days, I immediately felt very different. The muscles in my body became stiff, my mood got worse and I started having trouble going to sleep at night. I woke up this morning and immediately headed outside for the first time since my days off and I already feel so much better. I admit that getting (back) into the habit can be difficult (I spent about 10 minutes sitting in bed grunting and moaning about having to go outside this morning) but the reward is worth it, 100%.

[@thenextgreat8652]

Just and FYI that even during the cold months, the cold showers benefit you the same. You’ll actually warm up more than you would otherwise due to that internal temperature increase. Totally understand that it gives off the effect that you’ll never warm up but that’s the brain playing tricks on you and I have been fooled just the same. Fun Tip during winter to get around the cold showers. My wife and I walk our dogs each morning and during the winter months, I go short sleeves (with gloves on) even when it’s 0 degrees out and use that to replace regular cold showers. At first it was a challenge but eventually, I craved it.

[@Marcella_Diane]

Thanks for sharing your experience, I may try this although its dark when I get up.

[@Marcella_Diane]

@@thenextgreat8652 Thanks for sharing, I like the idea of powerwalking in the cold without a coat vs cold shower lol. Going to play around with some of these things.

[@prosperouseye]

I've been doing it after the sun has risen. But your post has me curious. I think I'll try & time it where the sun is rising as I'm walking. Thanks.

[@bbahr3]

How often should I take cold showers? Everyday?

[@Tamaresque]

And here I am, listening to this at 12:30 a.m.! But I'm making notes, this is my 2nd listen through, and have changed my routine starting tomorrow. There are days when I don't go outside at all, so I've scheduled in a short walk in the mornings to boost the cortisol. Not sleeping has been a problem for me for almost 70 years. Better to change late than never. Thanks for putting this info out there.

[@abaker4692]

How is it going so far?

[@Nothingimportant1]

I should confess this was what I needed. It has been for a year and a half that I have been struggling with late-rising bed habits. I should say, it was the most scientific and practical video I watched about this bad habit I have been trying to get rid of. I will apply these tomorrow and will break this habit. You guys are doing such a great and professional work.

[@KurdishKilla1]

Update ?

[@Nothingimportant1]

@@KurdishKilla1 Hey man, not bad, I am not that early bird, but in a much better situation. I also did some changes for example in exercise, I run like 5 to 10 km every other day and do not take myself seriously my studies as previously. I also found, your mood and motivation to start a day are helpful in getting up early. This mood is levelled up with exercise I think. My point for you: do exercise, also review your diet and level of work or studies. These help a lot me anyway.

[@benskinner7773]

Your videos are always so relevant and the timing is impeccable

[@c08ra]

Is that because you’re about to wake up ?

[@killianmerdrignac2077]

Truly amazing content 🙏🏻 I started morning routines by myself including short cold shower, walking outside for a couple minutes and exercising & stretching for 10 to 15min; and it turns out that this video just 100% validates it 👌

[@sebwk01]

As a person from a northern city mentioned in the video, Trondheim, I can confirm that light is essential. In December we usually have about 2-4 quality hours of daylight around noon before the sun is too low (depending on how mamy mountain you have nearby blocking it). The term "winter depression" is often used, and I've felt it multiple winters. Seeing the connection to dopamine was interesting, I've always felt more motivated in spring/summer than autumn/winter, maybe this is why!

[@PlayshotKalo]

Yeah and those couple hours of daylight in the winter tend to also be weakened by overcast or blizzard in the Bering Strait. It really does get depressing during those dark months, especially when it starts missing with your sleep cycle and you miss out on those short daylight hours because your cycle gets so out of whack

[@StressAnnihilator]

This episode truly highlights the power of foundational habits, especially around circadian rhythms and light exposure. The emphasis on getting natural sunlight in the morning as a way to align your body's clocks and boost dopamine and cortisol for the day is invaluable. The science behind how sunlight and light exposure affect mood, metabolism, and even hormone regulation is something I believe more people should integrate into their routines. Also, the idea of delaying caffeine to avoid the afternoon crash makes so much sense-it's such a small shift that can have a big impact on productivity and energy levels. Dr. Huberman, thank you for making the science behind daily practices so accessible and actionable!

[@claytonbolling9271]

When I was a little kid for some reason on Saturdays, my favorite thing to do was as soon as I would wake up I would go out side and chill on the front porch just chilling in the sun just vibing , I felt so good , maybe I should go back to doing that again now

[@gabrielsanchezbaquerizo8625]

You should add images, graphs, animations to your other videos as well 🧠🙌; its helpful to have an image/memory in our head so its easier to remember all your valuable info and useful for you to explain it. I love your channel, thank you ! Greetings from ECUADOR 🌴

[@baconmike67]

Wow, got a full page of notes from an 8 minute video. Thanks for the all the info! I'll incorporate this into my morning checklist.

[@kevinbryan7862]

Would you mind sharing those notes?👀

[@Rainul91]

following!

[@52frames52]

and how's it going so far? Just checking in as it's been 2 weeks now :)

[@meto4837]

Good luck Mr. Bacon

[@calebcrouch6133]

It’s 16 mins my dude

[@MKY-9924]

What a perfect collab! Both this channel (sorry I dont "know" who you are behind this) and Andrews podcast hast given me countless valueable lessons that i keep in mind everyday! So thankful for this, truely!

[@michaelhabibau]

I think the intro is AI generated/ deep fake .

[@MKY-9924]

@@michaelhabibau Okey... Why? hahah

[@jia712]

This really worked for me. Lacked energy, struggled with my sleeping pattern, difficulty concentrating. This really turned all of that around.

[@CaliCarolyn]

Thank you for this great explanation of why movement and natural sunlight are so critical first thing upon waking for our bodies natural rhythms. With this understanding I’m much more committed to developing this as my standard morning routine. Have only recently found you Dr. Huberman but very grateful! ❤️🙏🏻❤️

[@pawangkocheng1273]

Ultimate Summary start to end the day wake up - cold water - high temp - light - caffein (if need some more "kick") - productive stuff (work, class, etc) - hot water - low temp - no light - sleep add water anytime (min 3.7 liters/ days) add exercise if you have time to spare add "good food" roughly 5 hour per day

[@unparalleledpunk6826]

Everything u wrote is reasonable albeit u can replace the caffeine with water/luke warm water.

[@alfiemillersharp]

Let's all appreciate the sheer effort of the illustrations, all hand-drawn. Also, this stuff just makes sense.

[@hannahbretall29]

Huberman has absolutely changed my life

[@henrycowsert3999]

Him and Lex are the goats

[@capitalisa]

Is there a meditation or quiet time component to his theories? Or is it all go, push, go, peak performance?

[@henriquesousa4789]

@@capitalisa Yes there is. He talks in some videos specifically about the problems of chronic stress and how to ameliorate them as well as the power of NSDR protocols. Go to his channel and look for videos with the title "Managing stress" and the one about "Cortisol and adrenaline" also touches on that topic. I have not watch them all so those two are the ones I know about.

[@mamtabhatnagar2848]

Beautifully explained... I m retired now... earlier while going to school made me so active, healthy n happy... Everything is so relatable.. Thanks a lot 👌👌👌🙏🙏

[@joyfullmom0068]

1:34 "the other 20% I hope you're not getting good sleep for reasons that you enjoy" I love this and it made me smile! Such good, balanced advice.

[@cosmic_cam]

you exactly desecribed me this morning. i stayed in bed on my phone until about 1 pm when i first went outside (sunlight). my energy felt foggy and i had a slight headache. tomorrow im going to first thing in the morning go on a walk outside ☀️☀️☀️ thank you for this video & perfect timing. 🙌🏼🙏🏼🌱🪄

[@ncedwards1234]

How did it go?

[@vineetnegi3746]

Mah Man is still sleeping

[@cosmic_cam]

@@vineetnegi3746 lolll 😂 the walks in the morning are really worth it. it makes me feel at least a little accomplished that i got some sun in for the day ~ and more motivated to get more sun throughout ☀️

[@cosmic_cam]

@@ncedwards1234 ^^

[@emperorlelouch5696]

Absolutely incredible. I'm going to try the going outside to get sunlight thing to see if it makes any changes in my cortisol pulse and wake and sleep cycles. Thank you both for this video and I hope you two have a good day or night.

[@woodsmccloud]

Far too much to learn from this guy in only one viewing! This degree of knowledge sharing changes lives for the better!

[@Roger-ws8rj]

Lol, I literally re-watched the video immediately after the first playthrough

[@RobertoRiosbiz]

The story of Teddy breaks my heart to tears. I wonder how many children are out there with no one to know and understand what they are going through if it wasn’t for my mom and Oprah Winfrey, personal story I’ve could’ve ended up stuck in my negative life experiences. She taught me not to be a victim of my circumstances,to push forward and the importance of education.

[@michaeldavid84]

You make the key steps clear. You keep it simple while sharing the science behind what we feel. Thank you! I look forward to seeing more of your videos. ❤

[@davidweeks1997]

I take cold showers in the morning (because I've not installed the replacement hot water heater) even in the winter (I'm in Florida). Seems like the colder the water, the warmer I am by the time I've toweled off. And I do mean toasty warm, even in a cold room. I love exercise in the morning because it pops me into the day. It is very different when I don't exercise. I pretty much always exercise because I only ride a bicycle for transportation, unless I'm hurt. Seems like the more I live like I did as a kid, the better off I end up being.

[@geraldfriend256]

So I am not the only weirdo without hot water good to know. Definitely so much better off heslthwise.

[@ttrmotocross]

Andrew has a segment on cold water exposure and why that all happens! Just as fascinating as this episode.

[@harrymcgilligan5807]

this video is PACKED with information. well done this is incredible

[@kydzs]

the 5 minute sunlight in the morning works like magic👏🙌 Andrew is godsent

[@michaellamontain5291]

I would just like to say Mr. Huberman, that as a professional substance abuse counselor I have come to truly appreciate your work as a platform to keep me updated on the latest research in a plethora of useful and interesting topics that greatly influence my work. Thank you.

[@harmony331000]

Thank you so much for this, I need help in this area, I’m a terrible insomniac, always have been, literally since childhood …🤯& I’ve been an acute care registered Nurse for 23 years , so fast paced, high stress shift work & this video gave me some great ideas and inspiration and I always appreciate your time & effort , this is an amazing channel , thanks again 😻✌️

[@austincross6256]

Andrew Huberman, you are a gift to humanity. The world is better because of YOU! You light the fire inside of me to learn more to improve every aspect of my life. I am going to implement these tools into my morning routine…while creating my morning routine! Thank you so much!

[@remboldt]

I literally cried with gratitude for this. Thank you!

[@veridianr2490]

Men don't cry

[@illypop]

@@veridianr2490 real men do...

[@veridianr2490]

@@illypop omg

[@illypop]

@@veridianr2490 😂 good luck

[@LukasFischer2111]

This just reminded me of something, I completely changed my habits by finding out book called 23 former doctor truthssby Lauren Clark. It has been censored.

[@vincemanley9001]

It's been censored? What parts? For what reason? By whom?

[@DrMario_666]

It’s literally for sale on Amazon lol. Chill out.

[@SkillfulBasher]

Why do people like you always think that doctors want people to be sick? Like are you envisioning med school as lectures and studying from monday through thursday and then big pharma illuminati indoctrination on fridays?

[@stoplosslolwut]

lol, you children constantly crying about being censored. Have you ever thought maybe nobody wants to listen to dumb/bad ideas??

[@bigguyB24]

@@stoplosslolwuthave you ever thought that maybe no one wants to listen to you, paul?

[@kavidiss7959]

Honestly Andrew Huberman is a god to me. He legit made me more healthier with the sleep routine. I wake up at 5am sharp, my mind is clear, I have more energy, and just couldn't be more greatful for his teachings

[@harshgaud89]

NOTES 📝 Prerequisite: Try to get good sleep 80% of the time. - Get natural sunlight in your eyes between 6-8 AM. 5-10 mins in summer and 30 mins in Winter. (Modulates the timing of Cortisol. Once in 24 hours you get a boost in Cortisol pulse, it's a healthy boost. You want the Cortisol boost as early in the day as possible. It sets your temperature rhythm in motion. Sets your level of alertness, focus, and mood.) - Postpone caffeine by 60-90 mins. It blocks Adenosine. If you wake up and feel like you didn't quite sleep very well, then it means you have a buildup of Adenosine in your system. Exercise and hydrate to get rid of it or Postpone caffeine as pointed out earlier. - 2 hours before your wakeup time your body is at its lowest temperature (called 'temperature minimum'). At the time of waking up the Cortisol pulse occurs as the body temperature rises gradually. Viewing morning sunlight anchors this wakeup time so it's the same everyday. Around afternoon you temperature is at the max and your system revving at the max capacity and gradually the temperature will drop until the temperature minimum. Hence, for quick sleep it is advised to keep the room cool. - Goal is to increase the body temperature to be awake and decrease to stay asleep. Cold shower causes the core body temperature to rise. Pain seeking like exercise and cold showers lead to a sustained dopamine and epinephrine release spanning throughout the day. This prevents the crashes of these same chemicals. Anna Lembke's patient who was a Cocaine addict was subjected to cold baths and he gradually overcame his addictions as the sustained feel-good after the cold bath mimicked the cocaine high to some level.

[@kushagrasingh3331]

What if the sunlight doesn't comes at 6-8 am.. what to do as I wake up at 3 am to 4 am..

[@arg0x-]

@@kushagrasingh3331 Exposure to a bright light.. after when sun comes up you can get sunlight.

[@mikeknowles8017]

So it turns out there is actually a reason I like watching the sunrise on my morning walks so much. Very interesting.

[@edithbannerman4]

@Hello there, how are you doing this blessed day?

[@bartie55]

That full page drawing at 13:26 says it all, wow, wonderful stuff!! Thank you.

[@mynerdyacademia5996]

What an amazing video! These steps are so simple to take, but in today's world, we have stopped thinking about our self-care and have moved towards getting that high as soon as possible. Seeing the science behind all this definitely drives me to keep trucking with this morning routine. Thanks for posting this

[@jamesbanner9123]

Thank you for this video. I have several people in my life that need to optimize their mornings, because they are wasting away, not living the life they have. I hear excuses like work sucks, I hate mornings, I need a nap, I'm tired. Hopefully this video will open their eyes to a better mood, higher energy levels, more focused thought, higher productivity, better relationships, better sleep. I hopeful 😊

[@kinanzen]

Its Winter here. Around 0 Degrees🥶. I was outside today in shorts, barefeet doing breathing excerise learned from Wim Hof and feeling great. I felt energy flowing all threw my body and finished with a 10 min workout, I finally feel alive again! It really helps guys, just try it! Do sports, breath, feel the cold all threw your body and relax into it🤯

[@xamanto]

I love this channel. No politically aligned bullshit, just the human condition, presented in a beautiful way that sticks.

[@abek1862]

This was an awesome collaboration. I really liked the image depicting an inverse relationship between pain and pleasure. Great presentation After Skool!

[@JustAustinTheGoat]

1. Do basic things 2. See sunlight 3. Workout 4. Cold shower/ice bath 1-3m 5. Get clothes on

[@rakadoni8403]

I work 2 jobs, 50+ hours a week and sometimes finish one job and get to sleep at 1am, waking up at 5:30am for the next job. But I've made a schedule based on Andrew Hubermans fitness protocol, cold water protocol and sleep advice (going to be getting 90min+ naps on those days with less sleep). I think it's possible to work, get enough rest, exercise and be creative/play - it's just all about timings.

[@Lighthouse6104]

True that

[@alisons9740]

Fascinating to see so many things I subtly notice in myself, when I struggle or optimize, to understand the science behind it and how real the effects are, and be able to use it to advantage. Bravo for the good content and presentation!

[@henrycowsert3999]

I’m in awe that I’m so lucky to live in a time where I can learn from such a well made video off of something called the internet

[@Scottishfoxy777]

Do you ever think the folks that are so upset with people learning from platforms like this are furious because they paid fortunes for degrees and I a mother can take in all this info while I do the dishes and fold laundry. It threatens their status and intelligence

[@here2thrive]

This was EPIC! Perfect timing for hearing this when I’m committed to starting a morning routine. Everything was relevant and bite-sized enough, just perfect

[@Kailash-o9p]

i have watched most of Huberman podcasts on YT, this is really concise and precise.

[@Cross40Productions]

I work in the early am before the Sun comes up… when I get home it’s finally up… one day I had a really bad headache and I went outside with my dogs to let them go to the bathroom… I have no idea why, but I felt this urge to shut my eyes and point my face directly at the Sun… my headache was gone almost instantly, blew my mind… I do that every day now for about 5 min at a time

[@zachfoor]

This man is doing the Lord’s work

[@imagin.e.ternity]

The take way: Get sunlight asap after waking up to align circadian rhythm Exercise to get unsleepy Take cold a** shower to shock brain into revving up Finally, use caffeine to its maximum potential. So how I would apply this lesson is: When I am ready for bedtime, take a hot shower and sleep in darkness. Go to sleep at a set time to ensure optimal circadian rhythm function. Wake up a few minutes before sunrise, go outside and pray and meditate as the sun comes up. When it is so, stretch and do some light dancing to some music for a few minutes in the sunshine. Drink water and thank God for it and everything. Gratitude is the attitude of happines. Then go inside, put the coffee pot on and while I wait for it to brew, do some quick weight lifting. Drink the coffee quickly and do some more weightlifting as I wait for the inevitable bowel movement. Take that dump. Then take a quick cold shower. Once this is all done, I can get dressed and begin my day with confidence that I did what I could to have as good a day as i can. 😁👍

[@AVATARW0]

god bless you thanks

[@DailyTopicTalks]

Is he suggesting to drink coffee after cold shower and workout instead of before ?

[@verybadsamy]

This is a life changer. From an average funny guy to an elite master. I have been doing so for much more than 10 years. If I miss it a day. I do profoundly feel bad. Otherwise I am the happiest man and the most productive. Thank you for puting all these informations in 1 video. You deserve more than "thank you".

[@Eflodur]

There are so many morning routine advices but this one is without any fancy stuff just spot on.

[@MisterNeedful98]

I'm a 25 yr old student and I had no idea about the morning sunlight thing. For the past few days I've been waking up around noon because my classes are super late. I also have anxiety and depression. I'm so glad I now understand why I've been feeling a bit worse recently. You guys are amazing pls keep the great advice coming ❤

[@listeningbird]

It gets even better listening to your own distinct morning rhythm and finding a routine naturally rises.

[@SeductionSaga]

One of the life changing channel on KZbin ❤️❤️❤️

[@heatherstubbs5990]

Excellent info with beautiful art🙏 thank you both!!!

[@lookupjackkruseonyoutube]

Hey I know you

[@heatherstubbs5990]

@@lookupjackkruseonyoutube Hey Kenford!!!

[@dianedean4170]

I think Andrew is exceptional in his recommendations 🎉 Thank you for posting your videos with excellent suggestions and making them easier to remember because we are smiling as we take in the commentaries 😊

[@mariausbr]

Thank you for this rich content! I'm blessed to have it for free.

[@pluviophile5996]

That's what my Grandma has been telling me. Thankfully I followed her advice! 😅

[@emperorofpluto]

Awesome video. Thank you. *Just want to say how much I appreciate the artwork - it is phenomenal - REALLY helps those of us who learn faster with visual input* As an adult with ADHD my mind has a tendency to automatically "tunes out" to the sound of someone talking (even a voice as well-modulated as Dr Huberman) but these beautiful time-lapse drawings provide a point of focus as well as a visual summary that always leave me feeling like I've actually learned something new.

[@Lighthouse6104]

Yes, I also find myself rewinding and replaying things that I find profound so that I can really soak it in an further analyze it.

[@KW-ov2dv]

I was disappointed that I didn’t get up in time for a morning jog. Then I spent 15 minutes in the morning sun listening to this; ready to start the day!