Routines are the backbone of daily life, the scaffolding on which we build our achievements and maintain our well-being. Dr. Andrew Huberman, the renowned neuroscientist and Stanford professor, has fine-tuned a daily routine that optimizes well-being and performance. Following our exploration of his morning regimen last week, let’s now focus on his afternoon and nighttime practices.

  1. Intermittent Fasting for Health: Dr. Huberman practices intermittent fasting, breaking his fast at 1:00 PM. This approach, with fasting windows of 12 to 16 hours, enhances metabolic health, promoting weight loss, improved insulin sensitivity, and reduced inflammation. He opts for a low-carb meal, occasionally adding carbohydrates after intense exercise.
  2. Yoga Nidra for Rest: If still feeling unrested at 3:00 PM, a brief 10-30 minute Yoga Nidra session helps rejuvenate.
  3. Evening Cardio Benefits: At 6:30 PM, Dr. Huberman prefers evening cardio workouts over morning sessions. He believes that evening workouts, specifically cardio exercises, offer distinct advantages compared to morning sessions. 
  4. Strategic Evening Meal: At 7:00 PM, he consumes an evening meal 3-4 hours before bedtime, focusing on carbs for glycogen replenishment and optimal sleep. Starchy options such as pasta, rice, and potatoes promote quicker sleep onset, boosting mood-regulating serotonin and tryptophan levels.
  5. Dimming Lights for Sleep: At 9:30 PM, dimming lighting aligns with circadian rhythms. Avoiding bright lights between 10 PM and 4 AM, using blue blockers, and reducing screen exposure improve sleep quality.
  6. Reading for Relaxation: At 10:00 PM, Dr. Huberman unwinds with a calming pre-sleep activity – reading.
  7. Optimizing Sleep with Supplements: Recognizing the significance of quality sleep, Huberman takes supplements, including Magnesium Threonate, Theanine, and Apigenin, 30-60 minutes before bedtime. On some nights, he adds Glycine and GABA, customized to individual needs.

Dr. Huberman’s routine serves as a blueprint for physical and mental well-being, echoing the significance of science-backed approaches, mindful lighting, and purposeful workouts. These practices hold exceptional merit for high-achieving individuals, particularly CEOs and those who seek peak performance.