Andrew Huberman Morning Routine

Andrew Huberman Morning Routine

Andrew Huberman is an American neuroscientist, a tenured professor at Stanford University, and a podcaster, largely renowned for his research on the brain and the optimization of its functions.

The neuroscience guru gave the public a sneak peek into his daily routine that helps him stay on top of his physical and mental health.

Andrew Huberman’s Morning Routine 

  • Wakes up naturally between 5:30 am and 6.30 am.
  • Kicks off his day by hydrating with two glasses of water.
  • This is followed by a glass of AG1 by Athletics Greens for the daily dose of important vitamins, minerals, and probiotics.
  • Takes a glass of LMNT, an electrolyte drink.
  • Does Yoga Nidra, a relaxation practice that helps bring the mind and body into a deep relaxation state for 10-30 minutes.
  • Spends a few minutes stretching
  • Goes outside for natural sun exposure for about 10 minutes while walking to promote optic flow.
  • Heads for a workout
  • Rejuvenates with a cup of Yerba Mate 
  • Takes an ice bath or cold shower for a deliberate cold exposure to help build resilience.
  • Takes a healthy breakfast consisting of eggs, avocado, and whole-grain toast
  • Gets ready for work starting with the deep-thinking tasks first.

Andrew Huberman’s Workout Routine 

  • Monday: Leg exercises including calves, quads, and hamstrings.
  • Tuesday: Heat/cold cycling consisting of five rounds of 20 minutes in a hot sauna and 5-minute ice baths.
  • Wednesday: Torso exercises involving push and pull
  • Thursday: Brief cardio exercises such as running, cycling, rowing, and rope jumping.
  • Friday: High-intensity interval training (HIIT).
  • Saturday: Arms, neck, and calve exercises such as triceps dip, incline curls, dumbbell curls, chin up, and triceps kickback.
  • Sunday: Endurance exercises consisting of cardio exercises such as jogging or hiking.

Brad Pitt Skincare Routine

Brad Pitt, a Hollywood actor and film producer boasts smooth, supple, radiant, and youthful-looking skin that perfectly complements his elite personality.

So, what exactly does Brad do to achieve his iconic Hollywood glow?

Brad’s 3-Step Daily Skin Care Routine 

Morning Routine

  • Begins by washing his face with water and then cleanses using Le Domaine facial cleanser
  • Applies serum to nourish and keep his skin nourished and more resilient
  • Applies Le Domaine Day cream to keep his skin moisturized and for sun protection throughout the day. 

Night Routine

  • Washes and cleanses his face with a cleanser
  • Dashes some serum on the face
  • Finishes with a night cream to help rejuvenate and restore his skin while sleeping

Routines After Divorce: Structuring a New Chapter in Life

Divorce, undeniably, marks a significant transition in one’s life. It’s a period characterized by a mix of emotions, adjustments, and the daunting task of redefining daily life. This article aims to guide individuals who have recently experienced divorce in restructuring their days and weeks to foster healing, growth, and stability.

The Importance of Routine Post-Divorce

According to a study by the American Psychological Association, maintaining a routine can significantly reduce stress and anxiety following major life changes, including divorce (APA, 2020). Routines provide a sense of structure and normalcy, which is crucial during times of upheaval.

Daily Routine

Morning:

  1. Mindful Start: Begin with a mindfulness practice. The Journal of Cognitive Psychotherapy found that 10 minutes of mindfulness meditation daily can greatly reduce the stress and anxiety associated with divorce (2019).
  2. Physical Activity: A study by the American Journal of Lifestyle Medicine shows that morning exercise can improve mood and energy levels throughout the day (2021).

Daytime:

  1. Structured Work Hours: If you’re employed, maintain regular work hours. This helps compartmentalize professional and personal life.
  2. Healthy Eating: Regular, nutritious meals are vital. The British Journal of Nutrition found a link between diet quality and mental well-being (2022).

Evening:

  1. Hobbies and Interests: Engage in activities you enjoy. A study in the Journal of Positive Psychology suggests that hobbies can significantly improve well-being post-divorce (2020).
  2. Relaxation: Unwind with a book, music, or a relaxing bath.

Weekly Routine

Social Interactions:

Allocate time for social activities. A report from the University of Rochester shows that maintaining social connections post-divorce is crucial for emotional health (2021).

Personal Growth:

Dedicate time each week to personal development, whether it’s learning a new skill or attending therapy. The American Journal of Psychiatry notes that post-divorce personal development activities can lead to improved self-esteem and resilience (2022).

Reflection:

Set aside time for weekly reflection. Reflecting on growth and challenges can help in understanding and processing the divorce.

Conclusion

Creating a structured routine after divorce is not just about filling time; it’s about rebuilding and redefining life. As you establish these routines, remember that flexibility is key. Life after divorce can be unpredictable, and adapting your routine as needed is not only wise but necessary. By prioritizing your mental, physical, and emotional health through a well-structured routine, you lay a foundation for a life that is not defined by your divorce, but enriched by the growth that follows it. As you look ahead, ask yourself: What new routines can I introduce to transform my life post-divorce into a journey of self-discovery and growth?

in Blog | 417 Words

Rhonda Patrick supplements

• Omega-3s (2g morning, 2g evening)

• Vitamin D (5,000 IU/day)

• Multivitamin (O.N.E. from Pure Encapsulations)

• Magnesium glycinate (~125 mg, Pure Encapsulations)

• Vitamin K2 (Life Extension)

• CocoaVia

• PQQ (20 mg/day, Life Extension)

• Alpha-lipoic Acid (Pure Encapsulations)

• Berberine (Thorne)

• Lutein and Zeaxanthin (Pure Encapsulations)

• Ubiquinol (100 mg/day)

• RENUAL from Pure Encapsulations

• Liposomal Glutathione (Pure Encapsulations, only weekends)

• L-carnitine

Serge Faguet Daily Routine: Biohacking- How to Slow Down Aging and Increase Longevity

Serge Faguet is an Ukrainian serial entrepreneur and biohacker. He is a customer of longevity doctor Peter Attia

Serge is a wildly renown biohacker who believes he has been able to fully hack his body systems using a logical and science-based approach. He focuses on improving his energy, mood, happiness, intelligence, willpower, health, confidence, and longevity. To achieve this, he has optimized his sleep, nutrition, and exercise and has taken dozens of prescription pills and hundreds of supplements.

This article delves into Serge Faguet’s daily routine, including his morning routine, exercise, nutrition, and sleep routines.

Wake Up

  • Serge naturally wakes between 6.00 a.m. and 7.00 a.m.
  • Takes 2 glasses of water to rehydrate
  • Meditates for between 10-30 minutes
  • Takes up dozens of pills and prescription drugs
  • Takes breakfast at 10.00 a.m. consisting of avocados, olive oil, omelet, grapefruit, and green tea.

Exercise

  • Faguet’s exercise routine aims to maximize metabolic benefits while minimizing time spent and the risk of injury.
  • He sticks to high-intensity interval training, works for all muscle groups, and pays special attention to the legs.
  • Does a lot of hip hinge exercises, including deadlifts, squats, and leg presses
  • Focuses on high-intensity interval training (HIIT), which lasts up to 30 minutes
  • Avoids long periods of sedentary activities like sitting for long hours.

This is what Serge Faguet’s exercise routine looks like:

  1. Gym exercises include 15 15-minute Warmup sessions followed by 45 minutes of hip-hinge exercise and 30-45 minutes of other muscle groups’ exercises 2-3 times a week.
  2. Out of gym 20 minutes HIIT exercises 2-3 times a week including 5 min warmup, 8 sets of 20-30 seconds all-out, 60-90 secs walking, 5 minutes warmdown. 

Nutrition

Serge aims at a diet that maintains stable insulin levels, increases glucose disposal, and optimizes growth factors like IGF-1 and mTOR. He achieves this by taking the following steps:

  • Avoids sugar from his diet and minimizes other products that can trigger glucose spikes. Things like candy, bread, pasta, fruit juice, and chocolate are a no-no for him.
  • Opts for plant-based diet
  • Tries to eat ketogenic (high-fat, low-carb diet)
  • Does intermittent fasting for 3 days a week, taking only one meal per day
  • Eats natural and organic food and avoids processed foods.
  • Avoids salt and alcohol.

Mind

Serge uses the following tactics to maximize stress resilience, increase social support, avoid bad moods, and foster a sense of purpose.

  • Practice daily meditation and practices mindfulness. 
  • Psychotherapy
  • Avoids lying and recommends Lying, a short book by Sam Harris.
  • Practices non-monogamy

Sleep

Serge aims at getting plenty of restorative deep and REM sleep regularly. According to him, the more he sleeps, the less he procrastinates. His key tactics include:

  • Tries to sleep for 8 hours a day
  • Sticks to the same sleep schedule daily
  • Uses Oura Ring to track his sleep cycle and analyzes any changes
  • Sleeps in a calm and humid area
  • Wears blue light-blocking glasses 3-4 hours before going to bed
  • Stops drinking coffee 9 hours before sleeping
  • Avoids taking any form of alcohol before sleeping

Tim Gray Routine: Biohacking for Health and Optimal Performance

Dubbed ‘UK’s leading Biohacker,’ Tim Gray is a psychology specialist, serial entrepreneur, and a successful businessman who has founded and invested in multiple 7-figure businesses, including various digital marketing agencies and London’s first private Hyperbaric Clinic.

Tim is also the founder of Health Optimisation Summit, Europe’s largest health conference, which aims to empower to take ultimate care of their health by providing them with the knowledge, tools, and resources to achieve this. It showcases the best biohacking, nutrition, fitness, preventive and functional medicine.

This article will walk you through Tim Gray’s daily routine, from waking up until lying in bed. 

Wake Up

  • Tim wakes up naturally at 7.00 a.m.
  • Opens curtains and windows to allow in natural light and fresh air
  • Hydrates with reverse osmosis filtered water with added hypertonic and a binder called chlorella.
  • He then carries out his comprehensive oral routine, which involves:
  1. Coconut oil pulling: Coconut oil has antibacterial and antiviral properties, which help to remove toxins.
  2. Brushing using a soft brush and fluoride-free toothpaste
  3. Spraying his mouth with HOCL spray and other antimicrobials like peppermint, propolis and oregano oil
  4. Tongue scraping: Tim uses a copper tongue scraper to remove bacteria from his tongue. 
  5. Rinsing using Celtic salt water and oral probiotics from Invivo Healthcare to keep his oral microbiome balanced.
  • Takes several Supplements
  • Drinks a cup of butter coffee with collagen
  • Does earthing and grounding for 20 minutes by walking barefoot on the sand
  • Does 15-minute stretches
  • Takes a cold shower
  • Takes a hearty breakfast consisting of nitrate-free bacon, duck eggs, and a whey protein shake with A2 dairy.

Exercise

  • Tim Gray mainly focuses on high-intensity interval training (HIIT) and strength exercises.
  • He does stretches and push-ups.
  • Engages a functional practitioner in his exercise regimen to help rebalance his body
  • He also uses a Vitruvian trainer daily for a 20-minute workout.
  • He does 2 hyperbaric oxygen sessions per week.

Work 

  • Tim works remotely from home or on beaches.
  • Works from a standing desk with a rebounder and a grounding pad next to it to keep his lymphatic system flowing.
  • Likes to hold meetings outdoors while walking barefoot on the grass whenever possible to connect with the earth.
  • Loves to walk around as much as possible and use weights while working throughout the day.

Nutrition

  • Gray’s focus regarding nutrition isn’t about severe restrictions but making smart choices that promote optimal body function.
  • His diet mainly consists of sustainably farmed, local, organic meat, preferably beef or lamb, fermented foods such as sauerkraut, dark leafy greens like spinach, avocados, and berries.
  • He also incorporates supplements like phospholipids and BCAA + EAA + Glutamine + Creatine + Taurine for amino acids to fill any nutritional gap.
  • Avoids alcohol and eating after 6.00 p.m 

Mind

  • Gray integrates mindfulness into his daily routine by meditating regularly.
  • He strives to maintain a positive mindset even amid challenges.
  • He also practices silent reflection and journaling to keep his mental health in check.
  • Tim has self-affirmation sessions as well.
  • Must read at least 20 pages of a book daily

Sleep

  • Tim Gray aims at getting 8 hours of high-quality sleep that rejuvenates the body and mind.
  • He switches off all lights and puts on red-toned lights.
  • He also wears blue-blocking glasses. 
  • Turns off all the WI-FI and sockets in his house.
  • Likes to sleep with a blackout blind and a face mask 
  • He also tapes his mouth to ensure proper breathing.
  • Completely puts off his phone.
  • Tim uses a combination of innovative biohacking gadgets, including an Oura Ring, Apollo Neuro, and ChiliPad, to track his sleep patterns.