In the relentless pursuit of success, it’s an all-too-common story: CEOs and business leaders pushing themselves to the brink, sacrificing their own health in the name of their enterprises. What is the value of amassing riches and accomplishments if one cannot savor the fruits of their own labor? Our health is paramount because without it, what else truly matters? Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford School of Medicine, is a prominent figure in the realm of health optimization. This week, we take a look at his daily routine which serves as a model for those yearning to reclaim their vitality.

5:30 AM – 

Dr. Huberman’s day begins with a natural wake-up call, devoid of the intrusive blaring of an alarm. This early start to the day serves a dual purpose: it infuses energy and focus into his waking hours and contributes to the regulation of circadian rhythms, thus enhancing the quality of his sleep.

6:00 AM – 

Upon waking up, Huberman starts the day with two glasses of water. Additionally, he swears by AG1, a supplement by Athletic Greens, which delivers vital nutrients that set the tone for a day of peak performance. To fortify his nervous system, Huberman includes electrolytes in his morning routine. His electrolyte drink of choice, LMNT, is rich in sodium, magnesium, and potassium – a trio essential for firing nerve cells’ action potentials.

6:30 AM – 

For those who’ve faced a night of restless sleep, Huberman recommends the practice of Yoga Nidra, a relaxation technique often dubbed “yogic sleep.” This meditative practice induces a sleep-like state, replenishing dopamine, reducing cortisol, and diminishing the need for extended rest. While claims that 30 minutes of Yoga Nidra equals 4 hours of sleep may lack concrete scientific backing, there’s no denying the profound sense of rejuvenation it offers. Yoga Nidra’s benefits extend to improved sleep quality, reduced insomnia symptoms, and stress and anxiety relief.

6:45 AM – 

The morning sun is nature’s elixir, and Huberman urges everyone to partake in its benefits. A mere 2-10 minutes of sunlight exposure while taking a brisk walk outside has the power to reset the circadian clock, boost early-day cortisol levels, and prime the body for restful sleep later in the day. Morning sunlight also invigorates the immune system, metabolism, and cognitive focus. In cases of overcast mornings, artificial lighting can serve as a substitute, but the key is to get that essential light exposure as early as possible.

7:00 AM – 

The deliberate practice of cold exposure is not for the faint of heart, but its benefits are worth the initial shock. Whether through an invigorating ice bath or a cold shower, this practice provides a myriad of advantages. It enhances energy, focus, mood, resilience, metabolism, and fosters a deeper mind-body connection.

Dr. Huberman recommends cold exposure based on specific goals. For resilience, one cold session per week for 1-3 minutes suffices. For metabolism, opt for two sessions weekly, totaling 11 minutes. After intense workouts, 3-6 minutes of cold exposure aids in recovery. The ideal temperature hovers around 45°F (7°C) – cold enough to challenge but safe enough to endure.

7:30 AM – 

A workout at 7:30 AM amplifies the day’s momentum. Physical activity promotes mental acuity, vitality, and overall health, serving as a foundation for an optimized day.

10:00 AM – 

Huberman’s insight into caffeine consumption is as precise as his other routines. He suggests delaying caffeine or tea intake by 90 to 120 minutes after waking. This strategy effectively clears residual adenosine, leading to sustained alertness and minimizing the infamous afternoon crash. Furthermore, it’s advisable to limit caffeine consumption to early afternoon to preserve the sanctity of nighttime sleep. Huberman’s caffeine of choice is yerba mate, valued for its unique caffeine source and minimal dehydrating effects.

Huberman’s approach may appear daunting at first glance, but remember, lasting change is best achieved one step at a time. So, take bits and pieces from his regimen and gradually incorporate them into your daily routine. Your future self, enriched with vibrant health, will thank you for it. After all, as Dr. Huberman emphasizes, health truly is the most precious form of wealth.