I Tested a Scientifically "Perfect" Morning Routine

I Tried a Scientifically "Perfect" Morning Routine for a Week by Andrew Huberman... AD Click my trainwell (formerly CoPilot) link go.trainwell.net/Ellbat-cp to get 14 days FREE with your
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[@Ellbat]

sponsorships like this made my South Korea content possible. I adore CoPilot + it would mean the world if u checked them out !! go to go.mycopilot.com/ellbat to get your 14 day FREE TRIAL with your own personal trainer 🍒

[@Ellbat]

also! apologies that the audio mixing on this one is a little bad. I really struggled because I kept whispering/not whispering throughout and it just got really hard to match everything volume wise - so sorry ! it gets a lot better in the second half of the video

[@SherryAnnOfTheWest]

@@Ellbat I think it's all just fine ... it's hard enough to manage all the technical aspects of vlogging, but you do a great job even from the other side of the world. I also struggle from a sort of fatigue, I always have, but it got worse after I had Covid last year. I need better "sleep hygiene" and some routine "treats" to look forward to. Good luck to you and good luck to me! Enjoy South Korea and I hope your sister's procedures go flawlessly. (For some reason I remember seeing your sister was going for more surgery in Korea --- if that's not the case, ignore the last statement!) Reply

[@kaylahall1219]

Thank you Coach Brooke!

[@bellgirl]

Is there a scientifically perfect night routine? Love to see that. Great video as always!

[@Ellbat]

omg this is such a good idea

[@v_evo]

I think Andrew Huberman has one ans I saw youtubers try it. It involves not drinking coffee for x amount of time before bed, watching the sunset and taking vitamins like magnesium.

[@hashtagmate]

Slowly slowly we'll use ellbat to do all the research for us and we will have perfect lives soon. I demand a perfect lunch routine after that, I can never figure out what to cook and how to plan 😂

[@Islas_Canarias]

Regarding watching the sunset. There is scientific evidence (meaning, there have been actual scientific studies done on this) that you can get the same exact benefits of watching nature on a screen (phone, ipad, TV etc) as looking at nature in real life. The term for this is called a "green prescription". Doctors Rx their patients with a "green prescription" whenever a patient needs to improve their health and getting out in nature would help but the person is prevented physically for some reason from actually getting out into nature. Doctors tell them to spend 20-30 minutes a day watching nature scenes on a screen to get the exact same effect. What you will notice when you do this is that your heart rate and breathing rate both slow down within 3 minutes of watching. Try it and watch it work! Create a nature scene playlist of videos of various lengths and different types of nature scenes.

[@Maxuras]

Catwatch: 1:18 Gaia wondering why Ell is up at this time and filming her 3:04 Cat Silhouette in the foreground 3:36 Both cats be like: "But our job is important, we are the Bosses here!" 3:40 Atlas sitting like a person doing fur-care. Gaia to the right in the background hiding in the shadow 5:06 Gaia walks over to the sofa and watches the plant before napping again 6:24 Both cats watch Ell strech. They don't understand why you need anything else but the "downward facing dog" pose but they are used to their human doing weird things 6:31 Gaia helps with the workout, Atlas continues to judge it

[@Ellbat]

1:18 it’s so sad you can’t hear it but gaia was making these little meows like she’s talking to me 😭

[@hermiona1147]

The whole 'go outside for natural sunlight' kinda falls apart when you wake up and its still dark outside 💀

[@biancajc]

Yeah, if I wanna incorporate a morning routine, I have to be up before the sun and that's so much harder... I turn on the lights but its not the same thing :(

[@tammyr7282]

- sun exposure - drink water - meditation - stretching - exercise - cold shower - delay caffeine intake for 2 hours after waking up - journalling - to-do list

[@Ellbat]

I've put a screenshot-able version of the whole routine at the end of the video !!

[@tammyr7282]

@@Ellbat oh thank you!! I always write stuff down as I watch so I don't forget haha

[@JulesSeptember2307]

That galaxy background as all the scientifically perfect parts of a morning routine popped up, was immaculate 🤣🤣✨

[@acetabulumshots]

I haven't had a chance to look over his research, but one thing that I was curious about while watching your video was how many experiments he's done with combining and removing each piece of this routine to see if any one piece (when combine with the others) greatly impacts the overall routine or if any of them are just great in isolation. With so many variables, it would be a pretty complex experimental design, but I wonder if there's research he's done which could guide people on knowing which paired down combinations give more benefits than others.

[@thebadluckbuddha2190]

I also wonder if this is based on Neurtypical research. Would this be good for a neuro spicy person? You know how a lot of meds are tested on men because of the lack of constant hormonal changes? I wonder, would a heavily ADHD/Autistic/OCD person derrive the same benefit?

[@momolaf2083]

@@thebadluckbuddha2190 I don't know about meds but meditation, high protein breakfast, movement, journaling are all proven to be beneficial to at least people with ADHD (as far as I know). Some things like light exposure seems pretty universal too. The one I am not too sure about is actually the intermittent fasting, since that has already been proven to be bad for the female hormone system ( 12 hours over sleep seems pretty normal to me though). That is all off the top of my head though, so no guarantee here, since I am not immune to falling for false information obviously.

[@LadyLocket]

I would also be interested in the scope of the study. Did it also cover different age groups outside of the typical 20-35 healthy adult, for example effectivness during pregnancy/menstrual cycles/menopause? What was found most effective for toddlers, children, preteens, teens and the elderly who struggle to sleep for long periods?

[@vixwolf2037]

​@thebadluckbuddha2190 as someone who is heavily ADHD to a severe degree. I can say at least the parts of it have been extremely beneficial to me. I was actually surprised that this routine is very similar to my own morning routine with small changes. Example I walk outside in my pj's in the sun to drink water while meditating on my dreams of the previous night and attempt to analyze what was the driving purpose behind such dreams like fears or cravings in life fulfillment etc. And I don't take my showers in the morning I actually do it before bed. However because it is quite cold in the morning outside always I still get the benefit of the cold shock that way. However I also don't take cold showers in the same way. I take a hot shower to open my pores to clean out dirt better and then while still in the shower turn it cold to close my pores and keep the moisture in my skin. It's helped everytime I've had acne problems to clear them up quickly. Probably wouldn't work for everyone but it certainly has helped me to wake up better refreshed and ready to take on the world. Not sure if that was really an answer to your question or just another soliloquy but I hope this helps to impart that anyone can make it flexible enough to benefit them the best to work with their own strengths/shortcomings.

[@Serena-or7sl]

​@@thebadluckbuddha2190I can answer for myself (ADHD). Routines help me a ton, but if I'm not 200% invested I "lose" them quickly. Even just looking at the sun after waking up and not scrolling my phone for an hour help me a ton (I always drank water first thing in the morning, I cannot compare it but it makes me feel good). When I commuted by bike as one of the first things in the morning I definitely had more energy throughout the day. I could never cold shower in the morning XD

[@danicourtnay]

I think the hard part would be the showers and natural light exposure. I live far enough north that the sun doesn't rise until 9am in the winter. A daily shower would be a no go as well. I usually end my showers with cold anyway.

[@me4getz]

I was just thinking about that .... rises at 9 sets by 4:40 and I am still in my windowless office at work ... would a sun lamp work ??

[@aphroditestan]

Yeah I've never just taken a straight up cold shower, but I always gradually reduce the temperature. It definitely helps

[@mossymindful]

​@@me4getzyes, the sun lamp does wonders!!!

[@stellarae8257]

because of my chonic fatigue and other chronic illnesses, me getting outside in the morning or getting sunlight early in the day can really be a struggle, so i've been using light therapy for years now! my psychiatrist recommended it to me. you just get a light/light box that has the correct wattage that is basically equal to natural light and sit in front of it for 20-35 minutes pretty much. i would recommend trying it out if you can :)

[@ancientem]

I listen to Dr. Huberman regularly and he recommends for people who live in areas with limited sun exposure, he recommends doing the rest of the routine and then getting outside as soon as the sun rises. If it's cloudy, try to get closer the 30 minutes, if its sunny, 5 minutes works great :)

[@m_here1]

This is a great morning routine except if you have to commute to work or school early. I definitely will try this on weekends but I would have to wake up at 5 AM on weekdays to do this before school or work. This is not a critique of you Ell since you didn’t create this routine, and you even said yourself it’s too rigid for most people. But it’s something I feel like these routines don’t consider. People that go to work or school in the morning (most of the world I would guess) want to have a morning routine that is scientifically perfect and guaranteed to get us through the day. But sometimes it’s just not possible with the limited time in the morning that you have.

[@dees3179]

Well said. Scientifically perfect would also have to fit into every thing else I have to do in the morning. Honestly, getting out of bed, getting cleaned, dressed, medicated and to work with the right equipment in my bag, is a nightmare. If I manage any food it’s frankly a miracle. The thought of fitting in anything else is impossible. I’ve just changed jobs so theoretically it’s a chance to change things for the better. But, that’s clearly not going to happen! When it’s slightly warmer weather it might be possible to move from bed to a sunny room rather than sit in bed while I first wake up, but that would mean putting a chair in that room. And blankets…which seems like a lot of effort. Exercise will have to be running for the bus. Meditation will have to be on the loo. Journaling…….nope, can’t hold a pen at that time of day , meds haven’t worked through enough yet, can barely hold a toothbrush! Might be able to do it on a voice to text app, but itd be full of swearing…. I don’t think I’m getting the hang of this routine…….

[@Ellbat]

for sure !!! "scientifically perfect" unfortunately doesn't mean that is "practically" perfect or realistic for most people, all of the time :( BUT I think it's super useful to see all these possibilities and hopefully choose some options that would fit into your personal life and routine - making it perfect for you + allowing u to experience some real benefits !!

[@imawakemymindisalive13]

ugh i was hoping this would be feasible for me. i have to leave the house at 7:15 every day 😢 i normally get 0-3 hours of sleep. i was seeing double and crying when my alarm went off this morning cuz i didn’t sleep at all, so i just went fuck it and called in sick. i stayed up late doing work, so i slept for 8 hours and now i’m going to get out of bed. i actually need a medical intervention for my sleep schedule

[@dees3179]

@@Ellbat it's certainly interesting to see what would be ideal for someone to thrive, and does help us understand why we may not be. And we can certainly try and be more mindful in our regular chaos to try and fit it into this model and get some gains from it. So for me, knowing meditation and exercise are goals, I could try to meditate on the bus and get off a stop or two earlier for example.

[@jessali_]

Unfortunately same, except I start work at 4 AM (from home, so I wake up at like 3:50 lol). There's no chance in HELL I'll get up even a minute earlier for a healthy morning routine. 😬 I may try a perfect routine on an off day though - just to see how it feels.

[@fruji7477]

Funny, my baby started waking me up around 6 o clock since April. In the beginning I did so well... I stood up, went to the bathroom, changed the nappi, washed up (I'm an evening bathing person) got dressed, went to the kitchen, drank water by the window wachting the baby, tried to make breakfast and eat it or let it sit for later. Took baby and the dogs for a morning walk, came back, packed my stuff for uni (and looked at my calendar what was important that day), woke up my husband (and the toddler) said bye and drove 30min by bike uphill to uni... So kinda that routine minus the 'stretching' and 'mindfulness+meditating'(I'm not into that part really)... I did it for around 6 or 8 weeks, than the toddler startet to wake up as well and it complicated things a lot (lots of loud noise, little fights,...)maybe I can start again but I doubt it. Mornings with a baby and a 3year old are just not peaceful enough - sometimes I don't even drink water. And the baby also wants more things as its starts to eat food and can move around a lot more...

[@lizziepols4057]

I doubt Huberman knows what it’s like to try to do this with little humans hanging off of you. 🙃 Sounds like you’re doing a great job juggling everything though! Hang in there!

[@ingupin]

I have trouble with my circadian rhythm (basically it's more than 24 hours long so I have trouble falling asleep in a timely manner) and keeping it in check is vital for my everyday functionality. So when I heard of this routine I integrated all those things that are related to circadian rhythm into my life as best as possible and it really helps. I can absolutely recommend morning light exposure and exercise and I combine the two by going for a morning jog almost every morning. Delayed caffeine consumption has turned out to be great aswell even if I was skeptical at first but turns out I wake up just fine without coffee. Another non-Huberman habit I can recommend is getting a second phase of light exposure towards the end of the day because your brain reacts to the natural light getting warmer/more dim by making you sleepy soon. If you also suffer from delayed circadian rhythm: - get morning light - get morning exercise (both signal your body it's the beginning of your circadian rhythm so the internal clock starts ticking earlier) - delay your caffeine intake and don't have caffeine after 3pm - get plenty of physical activity in your day to tire yourself out - have as much outdoors light exposure as possible, the more the better - have evening light exposure - don't have sugary snacks in the evening - don't exercise 3 hours before your bedtime - have an early and slow get ready for bed routine - take melatonin (serious gamechanger) I used to have serious issues with my sleeping schedule but since I follow the listed steps (more or less, I'm not perfect) it has gotten a lot better and I can usually maintain an 11pm to 7am sleep schedule which is huge for me.😍

[@marianne8352]

As a fellow spoonie, I honestly have no idea how you did this!! I just can’t do early mornings, no matter what I do to try and make them work!!!

[@mossymindful]

I do a routine similar to this but I start it waking at 8am not 6. I don't do the cold shower until after work though. I get home sweaty

[@teekierudite5108]

As the week progresses, I can see Ell's face brightening earlier in the morning and the dark circles under the eyes were less visible. I am impressed.

[@Panickynoob]

I thought only I noticed that ❤

[@anniex7]

Big thanks to KZbin for putting you in my feed. I have spent the last week bingewatching every single video of your channel. Love you and your videos ❤

[@winterburden]

Thanks for this neat morning routine video Ellbat!

[@Thehouseoffail]

I think sun exposure, some light exercise, and drinking water instead of coffee first thing in the morning are the only things you need. I do these things myself. I also do something fun every morning before starting my day. Saving the new episode of my favorite show or a chapter in a book for the morning. I have to get up earlier to do this, but it's worth it. I'm no longer upset to wake up because I have a reward waiting for me.

[@Lisared023]

TY for sharing all of your experiences with this. You really showed how REAL people can benefit from a science based routine, even when circumstances prevent you from following it routinely. Loved how you noticed what your body was telling you! I'm inspired to start my version of it! So, so happy I've found you on KZbin!

[@unuscornu]

I've done a night time routine of just cutting out a screen an hour before I go to sleep. It's really helped a lot with being able to fall asleep easily. Intrigued by this routine! Haven't thought about how a wake up schedule could help as well.

[@camillacoates6200]

Hey, I'm so sorry about what you went through - what a difficult time. Thanks for still making content for us even with a broken heart. Pet loss is the worst :(

[@danielamorham]

❤ I love your humor it keeps the videos so fresh and interesting

[@Ellbat]

thank u so much !!

[@obnitor]

Very cool! I’ve seen a lot of “trying a perfect morning routine” videos, but I think you made it your own!

[@leylatravers1779]

This is so interesting! I will definitely try little bits of the routine and implement them into my daily life. Just a reminder to those with a menstrual cycle to be patient with yourselves as you will need more sleep depending on where you are in this cycle (luteal & menstrual)!!

[@Repossessionn]

YESSS ANOTHER ELLBAT VIDEO

[@brooklyntaylor.-.]

*me watching this at 2pm while eating cereal in bed*

[@elizasu7770]

This is so informative and relatable, thank u 😊

[@meganguest]

I genuinely enjoy your content so much. always learn something. always have a good time. love it when you upload. thanks for being here! ❤

[@Selly_2007]

I don't know if anyone else has thought of this, but if cortisol helps to clear adenosine from the body, which may take an hour or so, and meditating lowers cortisol levels, then surely meditating within an hour of waking would be counter-productive? Wouldn't it be better to do the other pre-caffeine consumption steps (sitting in daylight, rehydrating, stretching/exercise and cold shower) first and give the cortisol time to do its job, THEN meditate? That way the adenosine is cleared, hopefully eliminating the grogginess, but you still get the benefits of the meditation. As for me, getting up prior to 7am only happens when I need to (e.g. an appointment before work), but good on you for trying it, Elena!

[@maireadoleary5102]

thanks for sharing this - I need to change some things in my life & I'll be checking out more videos & studies by the Dr you mentioned in the beginning. have a fab weekend 🌸

[@ClaraLassen]

These morning routines fascinates me so much. A friend of mine tried this as well and kept us up to date with it. But as a bartender I just can't see a reality where this is possible for me:')

[@itstia552]

Ell iv never tried anything like this and i definitely think i need to... my life needs changing quite a bit so im definitely gonna check out both Humberman and Co Pilot.... so thanks so much xxx ❤❤❤

[@elayhaxo7208]

This is amazing to see! I've been having cold showers every morning without fail for the past 3 years. It completely changed my outlook on life and the day ahead of me. That little change allowed me to change my mindset on the rest of my day. I'm going to add the meditation in & see how that goes!

[@kaykuhfeldt7863]

I would love to know more about your experience with cold showers! How’d you transition & What’s the main benefits you’ve noticed? I’m a hot shower girlie & start shivering in just lukewarm water, but I’d like to try cold showers if they’re as helpful as I hear!

[@7TheNikki]

Question: What does the routine suggest to do in winter time when there is no natural light at 5-6am in most places?

[@nathaliecyrus7002]

If there isn’t sunlight yet, getting exposed to bright artificial light will also help, although it is not nearly the same as natural sunlight so you should still try to sit in the sun once it’s out. Huberman also says that even in winter time when it’s cloudy, you will still get sun rays that will help boost your cortisol levels much better than artificial light.

[@sarahc4004]

Thank you, Brooke!

[@me4getz]

I think I will give this a go. I know I have been needing a change. And feel like I am ready!! Thanks

[@Rain_boot]

You can totally do it! remember to prioritize you 💖

[@theo-nr6oe]

Just wanted to say your new hair looks great!!

[@alexnorthover4894]

I’m going to try it - thanks El

[@alexanderstohle]

Great video!

[@SchwarzSchwertkampfer]

Highly informative.

[@whoevenknows762]

I haven’t done an actual routine intentionally, but I do make it a point some days to leave my room and go sit on my couch where the sunlight can reach me. I also keep water next to me in bed and the first thing I do when I wake up is drink water. I’m not sure I will ever really do cold showers, but I have definitely taken to doing a quick workout and stretch when I remember. I also don’t even drink tea or coffee so I don’t have to worry about that aspect. I’m also totally with you on the meditation. I would fall asleep so fast. I also can never be still and unoccupied for that long. So maybe I need to have a more stable wake up time and make sure I Definitely get out of my room first thing… I think those would be helpful…

[@shamelesslykristen]

“your cells are gagging for a drink love” is going to become my new mind mantra I can already tell

[@lavishgoblin]

i literally work night shift there's no reason for me to watch this except i want to hear from elena lol

[@natarshagunter]

I almost always crave sunlight when I wake up, or at least feel really nice and energetic when I open my curtain and the light comes in my room. Never knew there was something biological behind it so that's really cool I'm glad I learnt that😌

[@katesieie]

another banger video keep it up!!

[@silvercookies]

Thank you for sharing the screenshot! I've been trying to get myself up early for the past two weeks and I have been failing. The bed is just too comfy and the dark room tells me no it's not time yet :P. I'm still going to try though. When I do get up though I go out with my dogs (to keep an eye on them so they don't escape the yard) and soak in the morning sunlight. I'll try to see if I can fit in the stretching while I'm outside with them.

[@SpeckOfficialWC]

You just came up on my fyp and I’ve just been binging your vids your so funny!❤

[@whovianBrown]

I was listening to his podcast with my mom when I was up in DC for the holidays

[@w4ggonwh33ls3]

My morning routine starts at 5:45 so I can start work at 7. I don’t have time to try anything of this but it looks much better than my own. Probably does help going to sleep earlier but often I don’t finish work until late either

[@niels1t1if]

Why does your whole vibe just make me happy and crack up XD (in a good way)

[@carliem9494]

Two unintentional cold showers this week. 4* hotel for two nights, no hot water either morning! (had to wash my hair day one in cold water too 🤣) Certainly woke me up but I did have difficulty catching my breath for a few moments when I first got in

[@briahnamccoy4610]

“Your cells are just gagging for a drink love”😂 best part

[@elen_lingust4421]

very interesting stuff about cold showers and depression, gonna try that)))

[@coldbrewbabyy]

Before you even mentioned picking and choosing what works for the individual, I had already started writing down a personalized version for myself. I can’t do full caffeine coffee right now as I have heart issues and I’m pregnant, but a cup of slightly caffeinated tea should do. I can’t do cold showers as I’m quite literally allergic to the cold (cold urticaria woohoo) and a sudden shift in temperature can trigger it. I will definitely be doing the “houseplant” routine at a minimum as well as delayed caffeine intake and a few others. I have chronic fatigue as well and totally agree this routine has made the most sense out of the ones you’ve done.

[@Ellbat]

You can completely skip caffeine if you want !! It’s mainly to stop coffee drinkers ruining their sleep! look after yourself 💓 Also!! I forgot to mention this in the video but make sure the sunlight is outside/through an open window when possible as that helps a lot more! Sending love !!

[@coldbrewbabyy]

@@Ellbat thank you for responding!! I can have a smidge of caffeine and outside of pregnancy I’m an avid coffee drinker haha just don’t want to risk a full caffeine drink at the moment. Also noted about the sunlight ☀️

[@vornamenachname8022]

Please make more videos about beauty!

[@midorishiwa]

I think we got a tease at Ellbat's new "perfect" hair colour at the end

[@Rain_boot]

Thank you for inspiring me to try a better routine! I've been waking up exhausted, and having some serious problems regarding sleep. But I think I am going to genuinely try to at least have a slight plan, and really try to work on myself a little more closely. I've also been doing cold rinses for my hair already, so doing a full on cold shower doesn't seem out of the question! I hear it's good for locking in conditioner, wonder what you'd think.

[@imawakemymindisalive13]

it might make it harder to fully clean your hair

[@Rain_boot]

@@imawakemymindisalive13 Don't worry! I still do primarily warm water, I just add a last minute cold rinse at the end.

[@blufluffya_496]

This is the second video ive seen with copilot sponsor ad, and generally I don't mind ads, EXCEPT when they take up such a massive chunk of the video... I don't know if they're requiring the creators to speak about their product for x time in the video, if that's the case, the requirement is too long.... now, moving forward, as soon as I come across another person talking about copilot on their video, I'm just going to jump off the video and scrap watching it entirely. As for the video content itself, loved it! ❤

[@pantheratigris00]

Not sure if the science is the same, but I generally start off with a warm shower and then, at the end, turn it cold (especially if it is hair washing day). I find it really refreshing and for some reason, much less shocking, but still invigorating.

[@renago78]

Meditation is a tease of a nap - I need that T-Shirt :)

[@H2h0e]

I’ve not heard of him before but coincidentally started journaling every morning and it’s been a game changer. I might try the cold showers but phew that sounds difficult.

[@Islas_Canarias]

Here's a tip regarding cold showers for those who hate it. You can get a good close effect just by running cold water over your feet for 2 minutes with the shower head instead of fully immersing your whole body under the shower.

[@elen_lingust4421]

it would be interesting thing to try, when the right circumstances come))))

[@Maxuras]

"Get up between 5 and 6 am and get some sunlight ASAP" - that is a thing that could be kind of difficult half of the year. Anyway, I am surprised, that my morning routine is not bad on this list: - Awake at 5:30 - Light (but it's fake TV light, because I have a remote for that but not for my curtains and it's still 5-10 Minutes before my legs are willing to carry me) - Hydrate - Cold Shower (or, if it's a bit colder a warm shower with a cold rinse in the end) - No coffee (but that's in general, even after 2 hours I don't drink that) The rest - well I have to get out the front door at 6:15 to catch the train to work, so there really is not a lot of time for anything else. - And at the weekend I just don't want to.

[@mastermaltese8731]

Very well edited and informative yet entertaining video. Think I will maybe try this but the waking up at 6am part puts me off... I sleep after midnight (server at restaurant) and wake up at around 10... (when I don't have school) Also, have you kept the expensive Barbie dress? lol (sry dont have insta)

[@iselatorres3821]

Brooke was my trainor for a year and I had to cancel the subscription because I'm not working this semester so I couldn't afford it, but your making me miss Brooke so much! She was my bestie 😭shes literally the best coach! IM SO SAD AHH

[@Unknown_Geek]

Some of this just isnt feasible for me (poor mental health and a physical disability) but the cold showers thing is something im considering trying

[@Ellbat]

so important to know what would or wouldn't work for ur specific needs !! let me know how the cold showers go, would love to hear ur experience

[@AwwesomeVal]

The only issue i see with this routine is how long id have to wait before eating. I always feel like im starving when i wake up in the morning. Also getting my hair wet everyday is kinda of an ick. But other than that this sounds quite lovely! Id love to get back to having a morning routine of some kind. I genuinely miss seeing the sun first thing. I used to always put my bed under a window to achieve this, however since sleeping in someone elses bed fairly regularly, this has not worked out, as they have blackout curtains. I sleep for so much longer. I hate alarms and used to rely on the sunshine to wake me up at roughly 6am.

[@Fangirl222]

Thank you, Brooke

[@Fangirl222]

This was nice. I always love your routine videos just to see what happens, and this one didn’t miss.

[@jackiepaper1817]

I've done the cold shower thing a few times and really like it. I just have a bad habit of wanting to spoil myself with a warm shower once in a while and then I relapse back to hot showers. Which reminds me ...

[@aishi777]

Why do I want to try this 😂😭 like imma lil science experiment

[@kbeemer7813]

Do you know if he suggests to change the time to get up depending on the season? Cause in winter there is no natural light at 6 where I live.

[@tundranocaps]

I wonder if the meditation shouldn't be pushed off to go alongside the coffee. You meditate (and work out) in part to reduce cortisol, but the cortisol plays a big part in flushing adenosine out of your system, so if you both meditate and work out as soon as possible, then the adenosine will take longer to get out of your system.

[@kathrynsinger3198]

“Get sunlight to wake up“ *cries in midwest winters*

[@lord_m0th]

I literally don’t have time for any routines basically because I need to go to work and I refuse to get up earlier than 5 45. I usually don’t even have time to eat anything, like I eat on the train to avoid getting up earlier XD

[@revondamehovic3132]

Sometimes I think just having any routine as long as it's reasonably positive is healthy. Getting enough sunlight is critical for sure though.

[@ellahopkinson]

I just want to say that I have mecfs and had a bad reaction to the cold water shower and I was only in it for 5 seconds but I had a big crash later even though I was really hoping it would help me so I have to say it's not right for everyone at every stage so be careful if you have health issues. I hope I can come back to it in the future because the benefits sound amazing

[@Ellbat]

100000%!!! listening to your body and individual circumstance is hugely important! If u have a condition, always talk to ur doctor before implementing any changes in ur usual routine 💓 (also it’s so funny how different bodies can be bc my ME/CFS loves the cold water, it helps me so much 😭)

[@ellahopkinson]

@Ellbat everyone is so different even with the same condition, I felt great right after but then a bit later not so much, maybe the adrenaline was too much lol

[@lorrefl7072]

For me (I also have ME/CFS) cold is equal to pain. If I'm cold my joints start to hurt more and my muscle cramp (that is due to spasmofilia) so I don't think I'll gvie the cold showers a try. Changing my sleep routine drastically and not sleeping enough is not a good thing for me either. If I haven't slept enough at night and can't recuperate some if it with a nap in the afternoon, the next night I will have almost no sleep. The more tired I get, the less I sleep. I've had ME/CFS for 23 years and in the early years I slept 14-ish hours a day but as the year progressed that got less and less. Nowadays I'm happy if I can get 6 hours, and that is counting my afternoon nap in those 6 hours.

[@freadelao]

Shoutout to people who wake up 5 AM every morning

[@daniellecolucci3470]

Cries in the fact that I have to leave for work at 6:15 lol

[@loonyxlizziex]

Let's all say Thank You Brooke!

[@ProjecTJAD]

It's always a shame that these scientific routines and similar don't properly account (if at all) for chronic pain and chronic fatigue

[@Ellbat]

true !! the idea is that scientifically perfect isn't "practically" perfect or even achievable realistically for most people all the time haha, but it doesn't mean you can't take some little bits of the routine and apply the ones that best fit you and your unique situation !!

[@starklingspars8956]

As someone with mecfs this will be hard to watch. I'm only a couple of minutes in and I just hope you got enough sleep before waking up! Last night I got 5 hours before my air bed deflated and I felt so awful I wrote a To Do list, had coffees...something to eat and waited to feel better but the only thing that helped was lying down , then I fell asleep for a few hours lol. To Do list NOT DONE, but I just cleaned my cats water fountain, ( not on list) , so things are looking up. I will just have to do the things at night

[@guachuleruleru]

You kinda need to keep your eyes open for the full effect of sunlight on the circadian rhythm 😂

[@danielamorham]

Wow I was expecting the part two for the prvious video

[@Ellbat]

tomorrow !!!

[@Pearlsena]

Ellbat your support to go outside feel the grass under your feet and inhale the fresh air. 2:12 and you can even do your exercises outside in the grass use a towel not a yoga mat. You need the electrons from the earth.

[@megshuston2132]

just a quick note that Huberman specifies that it should not be through the glass of a window (nor sunglasses) cheers

[@suppsy]

omg its such a coincidence, I'm watching this video, i update my laptop n this new app shows up i press on it n it says COPILOT, the same time this vid is playing talking bout COPILOT sponsor

[@daddyzgirlz22]

i genuinely don’t understand how ppl work out in the mornings. i’ve tried it before and anytime i work out fasted i just feel so incredibly weak and i feel like i can’t actually push myself so i don’t get a good workout in. my body definitely likes doing it later in the day once i’m up and have eaten so i can actually put a full effort i to it without feeling like i’ve been on my deathbed for a week beforehand. ik every body i’d different, i just can’t imagine not feeling like that with a fasted workout

[@syncros99]

It's really to bad that I wont be doing this. I have no drive or attention span. Plus I don't even like to wait 10 minutes for coffee. 2 hours my ass.

[@denmark23]

The light thing is kind of a problem here, cause winter its dark all day and summer the sun never sets😅😅

[@midorishiwa]

I'm gonna drag you to so some cold water swims with me this winter if you come to London. Consensually of course.

[@alexandraboaru]

At 8 I need to be in the bus station in my way to work. Except for the makeup and getting ready to work and getting packed lunch, when will I do this? When do I wake up? For who is this routine made?

[@mn-hd6cw]

07:38 "the shower's you're hopefully already taking" \*chuckles nervously in trans (w. dysphoria), (probably) depression and few reasons to leave the house (so no outside pressure)* "jokes" aside: very cool video :3, enjoyed it a lot, though I'll probably never get the motivation to try this xD so yeah, lots of respects

[@josefineengholm1103]

But how would you do that when you have to leave for work at like 0730 am?

[@juliabazanska]

A high-carb breakfast will give you a massive blood sugar spike regardless of how much protein powder you put in it. You need to go low-carb and savoury for breakfast and leave the higher-carb meals for later. Look up The Glucose Goddess for more info!

[@sophialuna754]

Steps for the scientifically ‘perfect’ morning routine - Wake up at 6am - Immediately get sunlight - Drink water and hydrate - Meditate for 5 - 10 minutes - Stretch - Workout - Cold shower - Delayed caffeine consumption - nutritious breakfast - Journal - Set Daily Goals

[@Ellbat]

I’ve put the full routine at the end on a screenshot friendly screen if you need it!! 💓💓

[@kirstynhawkins]

i know that this is extremely random, but your under eyes are beautiful 😭 they compliment your features so well

[@LeoTheDarkAngel]

One thing I am wondering: How do you not feel extremely tired after the (cold) shower? During the pandemic, my health deteriorated after an infection and after a lot of back and forth, I was suspected to have CFS. After showering, I had to lay down for around 2 hours because I was so exhausted. And that was when I was showering in warm water. I've gotten a lot better and I'm pretty sure I don't qualify for CFS [anymore], which afaik means I never had it to begin with, but showering still makes me exhausted to a degree, especially when I'm showering standing up. I've never tried it but I imagine that the physical stress from being cold is a way bigger strain on one's energy level than just standing up is. So I'm left wondering if this isn't "invigorating" but more exhausting for people with CFS or similar restrictions of their energy level?

[@yomnatries]

im going to pretend 12 am is 6 am and I'm going to do all of this right now

[@Voshana]

I would love to do copilot but I just can't afford it right now =(

[@michaelgilks2065]

There is nothing perfect about waking up at 6am. 6am is awful.

[@gracelindstedt4765]

Me watching this at 1:00 am lol