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.
Dietary Choices
Andrew’s diet is as disciplined as his workout routine:
- Morning Fasting – He fasts until around 11 AM.
- First Meal – Typically a combination of meat, berries, rice, oatmeal, and vegetables.
- Afternoon Snack – Includes a protein shake, nuts, and jerky sticks to maintain energy levels.
- Dinner – His evening meals are higher in carbohydrates, providing fuel for recovery and the next day’s activities.
Stress Management
To keep stress levels in check, Andrew utilizes the physiological sigh, a simple breathing technique that helps quickly reduce stress and promote calmness.
Supplements
Andrew’s supplement stack is comprehensive, aimed at supporting overall health, hormonal balance, and recovery:
- Tongkat Ali and Fadogia Agrestis – For hormonal support.
- Fish Oil – For its anti-inflammatory properties.
- Ginger and Digestive Enzymes – To aid digestion.
- Zinc, Boron, and Vitamin D/K2 – For immune support and bone health.
- Grape Seed Extract – For its antioxidant benefits.
- Magnesium and Apigenin – To support sleep and relaxation.