I Tried Andrew Huberman's Morning Routine - [30 Days + Blood Tests]
TLDRIn this video, the narrator shares their journey of adopting Andrew Huberman's science-backed morning routine to overcome a personal slump in energy, focus, and productivity. Starting their day with a walk in sunlight, delaying caffeine intake, fasting, a focused 90-minute work session, physical exercise, and cold exposure, the narrator tracks their progress through blood tests, mood and energy levels, and work productivity. Despite initial struggles with focus, especially in their less-than-ideal work environment, they make significant improvements by optimizing their workspace and minimizing phone distractions. The routine not only enhances their physical health but also boosts their resilience against distractions, leading to a more disciplined and focused work life. The narrator concludes with a recommendation for HelloFresh, a meal kit delivery service that simplifies healthy eating and cooking, which they found to be life-changing.
Takeaways
- 🌞 Andrew Huberman's morning routine is suggested to improve mental and physical health, starting with waking up and immediately seeking sunlight through a walk.
- ☕️ Delaying caffeine intake for 90 to 120 minutes after waking up is part of the routine, with water and a pinch of sea salt as the initial drink.
- 🚫 Avoiding eating until late morning (around 11 A.M. to 12 noon) is a fasting-compatible practice mentioned in the routine.
- 🏃♂️ A 90-minute focused work session with no distractions is recommended for productivity.
- 🏋️♀️ Physical exercise is incorporated into the daily routine, lasting about an hour.
- ❄️ Deliberate cold exposure, such as cold showers, is a part of the routine that the individual finds energizing.
- 📉 The individual initially struggles with focus and productivity despite following a science-backed routine.
- 📈 Implementing workspace optimizations, like eye-level computer placement and low-level white noise, can improve focus.
- 📱 Reducing phone usage and online distractions significantly improves the ability to focus and work effectively.
- 🌡️ Tracking health metrics like testosterone levels, energy, mood, and work productivity provides measurable feedback on the routine's effectiveness.
- 🥗 HelloFresh is advertised as a convenient meal kit delivery service that can aid in healthy eating and time-saving for cooking.
Q & A
Who is Andrew Huberman and what is his area of expertise?
-Andrew Huberman is a neuroscientist who has gained popularity on the internet. He is known for his research at Stanford University and his podcast, where he discusses the best habits and routines for living a successful and fulfilling life.
What is the significance of sunlight exposure in Andrew Huberman's morning routine?
-Sunlight exposure is vital in the morning routine as it contributes to mental and physical health. It is suggested to go outside for a walk, which can range from 10 to 15 minutes, to get adequate sunlight.
How does delaying caffeine intake fit into the morning routine recommended by Andrew Huberman?
-Delaying caffeine intake to 90 to 120 minutes after waking up is part of the routine. This delay allows for the consumption of water with a bit of sea salt and athletic greens, which is compatible with fasting.
What is the duration of the focused work session that Andrew Huberman suggests?
-The recommended duration for a focused work session is 90 minutes, during which the phone should be turned off and one should work in a separate room to minimize distractions.
What is the role of physical exercise in Andrew Huberman's morning routine?
-Physical exercise is an integral part of the morning routine, with a recommended duration of about an hour. It follows the cognitive workout and helps maintain overall health.
What does deliberate cold exposure entail and why is it included in the morning routine?
-Deliberate cold exposure involves taking cold showers and is included in the morning routine because it is believed to be energizing and beneficial for the rest of the day.
How does the individual in the script track their progress during the 30-day challenge?
-The individual tracks their progress through three tests: a blood test to measure hormone levels like testosterone, daily tracking of energy and mood levels, and evaluating work productivity with the help of a family member who is aware of their work habits.
What is the initial challenge the individual faces in terms of their work environment?
-The individual works from home in a space that is less than ideal, being a storage room closet connected to the bathroom. This environment, along with the habit of frequently leaving the room for various reasons, contributes to a lack of focus and productivity.
What adjustments does the individual make to improve their focus during work sessions?
-The individual makes several adjustments such as propping up the computer to eye level, using low-level white noise, and creating a more conducive workspace based on neuroscience and physiology principles.
How does the individual's phone usage impact their focus and what changes do they implement?
-The individual realizes that constant phone usage is a distraction. To improve focus, they decide to keep the phone powered down until lunchtime and, on days when the temptation to use the phone is high, they place it in the car.
What is the impact of the 30-day challenge on the individual's overall well-being and productivity?
-The 30-day challenge leads to improvements in the individual's energy levels, mood, and work productivity. They also notice better health indicators such as increased vitamin D levels and improved cholesterol. The individual feels more resilient and focused, attributing these benefits to the daily habits they've adopted.
What is the role of HelloFresh in the individual's life and how does it contribute to their health and time management?
-HelloFresh is a meal kit delivery company that provides easy-to-prepare, healthy recipes. It helps the individual save time on cooking by delivering portioned ingredients for various recipes, reducing food waste and making meal planning more manageable.
Outlines
🌞 Andrew Huberman's Science-Backed Morning Routine
The video begins with a sponsorship acknowledgment to HelloFresh and introduces Andrew Huberman, a renowned neuroscientist known for his research and insights into successful living habits. The narrator, feeling stuck in a rut, decides to adopt Huberman's morning routine for 30 days to improve energy, focus, and overall well-being. The routine includes waking up around 6:30 AM, seeking sunlight through a walk, delaying caffeine intake, hydrating with water and sea salt, fasting until late morning, engaging in a 90-minute focused work session, physical exercise, and deliberate cold exposure. The narrator also outlines a plan to track progress through blood tests, daily energy and mood tracking, and work productivity assessment by their brother, Brendan.
📉 Week One Struggles and Testosterone Revelation
The narrator shares their initial struggles during the first week, including difficulties with focus and productivity despite following the morning routine. They express disappointment upon discovering their testosterone levels are below average. Despite these challenges, they make adjustments to their workspace and environment, applying additional tips from Huberman to enhance focus. The narrator also starts to appreciate the routine's benefits in terms of energy and mood, noticing positive changes in their daily life, such as looking forward to morning walks and making progress through an audiobook. However, they acknowledge that work productivity remains a significant concern.
📈 Productivity Breakthrough and the Role of Phone Usage
The narrator identifies their phone as a major distraction during the routine and experiments with keeping it powered down until lunchtime. This change leads to a significant improvement in focus and productivity, allowing them to enter a flow state during work. They also find that the habit of cold showers and saltwater drinks has increased their resilience against distractions. The narrator reports a perfect day in terms of energy and mood, with improved work performance. By the end of the 30-day challenge, there is a noticeable increase in energy levels, and they have started to influence friends to adopt the routine as well.
🍽️ HelloFresh: Simplified Meal Planning and Preparation
In the final paragraph, the narrator transitions to discussing HelloFresh, a meal kit delivery service that simplifies the process of cooking by providing easy-to-prepare recipes with pre-portioned ingredients. They share their personal experience, highlighting the reduction in food waste and the variety of meal options available. The narrator enthusiastically recommends HelloFresh, offering a discount code for new subscribers and expressing gratitude for the positive impact it has had on their life.
Mindmap
Keywords
💡Morning Routine
💡Andrew Huberman
💡Deliberate Cold Exposure
💡Productivity
💡Fasting
💡Work Focus
💡Resilience
💡Flow State
💡Testosterone Levels
💡HelloFresh
💡Physical Exercise
Highlights
Andrew Huberman, a neuroscientist from Stanford University, is known for his expertise in optimal habits and routines for a successful life.
The speaker is trying Huberman's science-backed morning routine for 30 days to overcome a personal slump.
The morning routine includes waking up around 6:30 AM, walking in sunlight for 10-15 minutes, and delaying caffeine intake.
Drinking water with a pinch of sea salt and Athletic Greens is part of the routine before fasting until 11 AM or noon.
A 90-minute focused work session follows, with the phone turned off and away from distractions.
Physical exercise for about an hour and deliberate cold exposure are part of the daily routine.
The speaker tracks progress through blood tests, daily energy and mood levels, and work productivity assessments.
Initial struggles with focus and work effectiveness despite following the routine are mentioned.
The speaker's workspace is optimized for focus using Huberman's neuroscience and physiology-based advice.
A significant improvement in energy and mood levels is reported, with a noticeable increase in productivity.
The speaker experiences a 'flow state' during work, attributing it to the routine's discipline.
Resilience to distraction is built through daily challenging habits like cold showers and focused work.
The final blood test results show improvements in vitamin D and cholesterol levels.
The speaker plans to continue the routine and encourages others to try difficult things that pay off in the long term.
HelloFresh is introduced as a sponsor, offering meal kits that simplify cooking and reduce food waste.
The speaker shares a personal anecdote about the benefits of HelloFresh, including discovering new favorite meals.
A discount code is provided for viewers to try HelloFresh, highlighting its convenience and variety.
Transcripts
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