The Optimal Morning Routine - Andrew Huberman

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.
Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress, and optimize sleep.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab Podcast. The podcast is frequently ranked in the Top 25 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.
The core audio from this video is from a podcast Andrew Huberman did with Jocko Willink. Check out the full podcast here • Jocko Podcast 332: And...
To learn more about Andrew Huberman visit: hubermanlab.com/
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[@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?

[@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 😭

[@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.

[@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

[@BOLDYOJI]

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

[@MatthewMS.]

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.

[@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!

[@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 :)

[@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!

[@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!

[@captainpalsy2092]

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.

[@mattstuemke5066]

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

[@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

[@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!

[@leosternhell7027]

Cold water after workouts reduces inflammation so you won’t achieve hypertrophy, meaning you won’t put on muscle.

[@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

[@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

[@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.

[@ryanrobinson4821]

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

[@UnschoolingCOM]

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

[@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.

[@chrissalz]

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

[@sarah_k8447]

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.

[@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!!

[@amyfox5191]

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]

@@amyfox5191 I think they get it, check 2 comments up👆. lol

[@brynncampbell4929]

this was ridiculously helpful, i’ve been trying to get more sleep recently and it hasn’t been helping as much as i thought it would with my mood, focus, etc. but i will definitely be trying out these habits in the coming weeks

[@thecasual1011]

What a brilliant way of presenting information, I usually struggle to concentrate through raw long format content, but the visuals along with the information in this video kept me locked in throughout the whole video

[@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.

[@benskinner7773]

Your videos are always so relevant and the timing is impeccable

[@c08ra]

Is that because you’re about to wake up ?

[@alfiemillersharp]

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

[@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 👌

[@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.

[@lenvanderhof]

Wow, insane, straight-up value. Once again. Thank you for all your contributions, Andrew.

[@baggyt4707]

Love this, all things I strive for to have a better life, turning into a routine with four children and a wife that is constantly fighting life makes it difficult to find. Thankyou for the reminder, love your channel!

[@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

[@mikeymiami8773]

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

[@georgesoros4223]

@@mikeymiami8773 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.

[@stupid13375p34k3r]

@@mikeymiami8773 just watch the video lol

[@rugger1009]

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

[@blakeaustin4250]

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

[@Eflodur]

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

[@AHess007]

This is my first after skool episode that i haved watched and, this is amazing. I learned so much and it makes me realize that I've been doing good things and there are things to improve. Thank you Huberman.

[@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 ❤

[@harrymcgilligan5807]

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

[@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! ❤️🙏🏻❤️

[@Miss.Pennyfeather]

This is the best advice for a morning routine ever! Thank you!

[@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

[@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?

[@Slangchang]

I appreciate the visual representation of your explanation. Been seeing cold baths, and other methods for waking up but never really went into explanations that were as clear as this video. Thank you!

[@SG-kt3vj]

Love this! Sent it to my clients ❤Thank you for wrapping this up in such a beautiful little package!

[@pluviophile5996]

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

[@abek1862]

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

[@manny9025]

I try listening to his podcast before but my mind start wondering and i have to play it back alot of times to listen or understand whats he talking about. But these drawings and artwork helps me A LOT MORE to stay focused and understand better if what he talks about.. I actually like this a lot! Thanks. I subscribed and looking forward to seeing more of these videos

[@donachille3351]

Wow. Thanks so much Dr. Huberman, this is for me about the best advice than many self-help/motivation videos out there in the platform!

[@simondeleuran9822]

This was absolutely amazing! Thank you so much for making this!

[@pyore2614]

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

[@samnugent5204]

Andrew Huberman teaches his listeners/viewers in a way that provides the viewer with long-term knowledge literally by being interesting and expressive. Aside from being incredibly knowledgeable, he is generally just an exciting person to listen to. Love his podcasts

[@Ladymusicc]

This was CRAZY informative. A lot of which I've heard, but never tied together like this. Completely brilliant!!!

[@incubotic421]

Very helpful and informative explanations. Shout out to the illustrator! It really made the information easier to follow during such a fast-paced video.

[@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!

[@jameyregier8054]

Huberman, thank you so much for the constant stream of info you provide us

[@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.

[@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.

[@ceciliasanchez9500]

Everything it's connected 😌 I love when you guy invite people I already follow and listen, makes me feel I looking in a good direction. Thank you!

[@itsmekarishma_____128]

Thank you for educating us so well about our bodies. It's really important to know and understand when and how our body reacts to certain things of environment to make the most of our day and be productive.

[@funny_BunBun]

This was a fantastic explanation 🙏🏼 thank you for sharing this information with us!

[@mikeknowles8017]

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

[@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 😻✌️

[@SwadeMade-2855]

Thank you I appreciate what you do for everyone. If everyone can take the information in correctly, it will dramatically change their lives for the better ever since I started listening to your labs in podcast. It has significantly changed my attitude towards life. Once again, much appreciated.

[@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.

[@Wealth.is.Health]

Thank you afterschool for this awesome collab! So much value here

[@kydzs]

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

[@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 😊

[@bobstovall9570]

Thank you for this. I've been at, let's just say, Less than Optimal in virtually every aspect of my life for a while now and watching this video has revealed at least some of the reasons for that. Based on this presentation I will, starting right now, begin to implement some changes in my behaviors and routines to take advantage of these natural rhythms.

[@bartie55]

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

[@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 🌴

[@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

[@rafiulislam2780]

this has been one such educational video that actually can have a profound effect in a positive way in one of the most engaging ways to learn and become insightful of our very own bodies.

[@Mackeean]

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!

[@michaelhabib5037]

I think the intro is AI generated/ deep fake .

[@Mackeean]

@@michaelhabib5037 Okey... Why? hahah

[@amajikalmind3986]

Omg this was amazing and makes sooooo much sense. Thank you thank you thank you. I love this channel. So informative ❤

[@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?

[@graceduran9005]

This video genuinely was awesome and easy to understand. Great job man

[@christryst]

Great collaboration - succinct and insightful.

[@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.

[@emmafaulkner794]

I love listening to Andrew teach however this has been the most enjoyable learning experience due to the visual aids of the drawings. Thanks for creating this experience for me.

[@jebwatson]

The perfect explanation that I needed. You've inspired me to make some changes for the better!

[@Wil_Dasovich]

Golden information 👑

[@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

[@piyushan_abeynayake]

Direct, concise and absolutely valuable information. Highly recommend this video.

[@VictoryVaultDaily]

Best and most informative video I've watched in a long time. Big thanks to Andrew Huberman and After Skool!

[@heatherstubbs5990]

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

[@kbit22]

Hey I know you

[@heatherstubbs5990]

@@kbit22 Hey Kenford!!!

[@Alex7Mode]

The drawings are AMAZING. Great job. The info is brilliant as well ;)

[@TristanNoelle]

Love the drawing to help with the verbal explanations!!!

[@imperialchalice]

This was not what I was expecting, but in the most pleasant way possible! Thank you for this.

[@TejaswinG]

This information is gold. Thank you for making it available free.

[@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!

[@risinglotus1915]

Wow, this is VERY educational. Thank you so much. So many questions answered here. ❤

[@kelvinm2120]

Thank you for sharing your knowledge, Dr. Hubberman!

[@achuunknown5753]

One of the life changing channel on KZbin ❤️❤️❤️

[@tomasliutkevicius4611]

Thank you! We want more your art with Andrew :)

[@omahhumvajragurupadmasiddhihum]

I love these short videos, I don't have the time and patience to listen to the long talks

[@dawnzimmermann2958]

Absolutely essential info we should be taught at school. Thank you 😊

[@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?

[@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

[@thaisbassonutricionista7229]

I love this video. I've watched it many times and each time I learn sth new!!Tks for sharing

[@kanyebreast4719]

This was great I’ve been watching a lot of your videos and they’re all incredibly informing I appreciate your intelligence

[@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

[@crustybastard8256]

Awesome information and the artwork as well! Thanks!

[@LaurenOliviArt]

This is an awesome way of explaining exactly what I need to hear!

[@izumiosana]

Thank you to Dr. Huberman and the After Skool for this helpful information. This will make humanity better and better through the days.