The Best Thing You Can Do for Your Brain Andrew Huberman
00:00what does your morning routine look like what does your morning routine look like at the moment morning routine is at the moment morning routine is at the moment morning routine is wake up wake up wake up if i if i if i round about what time uh i'm waking up round about what time uh i'm waking up round about what time uh i'm waking up these days around 6 a.m 6 30 a.m i'm these days around 6 a.m 6 30 a.m i'm these days around 6 a.m 6 30 a.m i'm trying to go to sleep by about 10 30 p.m trying to go to sleep by about 10 30 p.m trying to go to sleep by about 10 30 p.m sometimes it's 11 sometimes it's 10. sometimes it's 11 sometimes it's 10. sometimes it's 11 sometimes it's 10. i wake up i wake up i wake up um and i have to be careful here because um and i have to be careful here because um and i have to be careful here because i whenever i've described my routine in i whenever i've described my routine in i whenever i've described my routine in a little bit of detail people always say a little bit of detail people always say a little bit of detail people always say i can't believe you don't go to the i can't believe you don't go to the i can't believe you don't go to the bathroom that's like well of course i so bathroom that's like well of course i so bathroom that's like well of course i so i so i want to be clear i i take care of so i want to be clear i i take care of my basic functions um but when i wake up my basic functions um but when i wake up my basic functions um but when i wake up i make a bee line for sunlight i make a bee line for sunlight i make a bee line for sunlight uh so i'm gonna get sunlight in my eyes uh so i'm gonna get sunlight in my eyes uh so i'm gonna get sunlight in my eyes for the you know i'll probably go into for the you know i'll probably go into for the you know i'll probably go into the grave saying this so forgive me if the grave saying this so forgive me if the grave saying this so forgive me if people have heard me say this before but people have heard me say this before but people have heard me say this before but the single best thing you can do for the single best thing you can do for the single best thing you can do for your sleep your energy your mood your your sleep your energy your mood your your sleep your energy your mood your wakefulness your metabolism is to get wakefulness your metabolism is to get wakefulness your metabolism is to get natural light in your eyes early in the natural light in your eyes early in the natural light in your eyes early in the day don't wear sunglasses to do it takes day don't wear sunglasses to do it takes day don't wear sunglasses to do it takes about 10 minutes or so about 10 minutes or so about 10 minutes or so um if you live in a cloudy area if
01:00um if you live in a cloudy area if um if you live in a cloudy area if you're in the uk in the winter yes or you're in the uk in the winter yes or you're in the uk in the winter yes or the summer or the summer maybe you the summer or the summer maybe you the summer or the summer maybe you resort to some artificial light as a resort to some artificial light as a resort to some artificial light as a replacement but replacement but replacement but as much as one can get bright as much as one can get bright as much as one can get bright natural and if not natural artificial natural and if not natural artificial natural and if not natural artificial light in your eyes early in the day light in your eyes early in the day light in your eyes early in the day without sunglasses without sunglasses without sunglasses contacts and contacts and contacts and eyeglasses are fine don't try and do it eyeglasses are fine don't try and do it eyeglasses are fine don't try and do it through a window or windshield it's through a window or windshield it's through a window or windshield it's going to take far too long this sets in going to take far too long this sets in going to take far too long this sets in motion a huge number of different motion a huge number of different motion a huge number of different neurobiological and and hormonal neurobiological and and hormonal neurobiological and and hormonal cascades that are good for you reduces cascades that are good for you reduces cascades that are good for you reduces stress late at night offsets cortisol a stress late at night offsets cortisol a stress late at night offsets cortisol a million different things really that are million different things really that are million different things really that are good for you so i get that good for you so i get that good for you so i get that and yes somebody does that walk do a and yes somebody does that walk do a and yes somebody does that walk do a little walk ideally that would be a walk little walk ideally that would be a walk little walk ideally that would be a walk but sometimes we'll just go into the but sometimes we'll just go into the but sometimes we'll just go into the yard and have some coffee and and yard and have some coffee and and yard and have some coffee and and you know soak into whatever sunlight you know soak into whatever sunlight you know soak into whatever sunlight through through the clouds if it's a through through the clouds if it's a through through the clouds if it's a cloudy overcast day it might be 20 30 cloudy overcast day it might be 20 30 cloudy overcast day it might be 20 30 minutes if it's a minutes if it's a minutes if it's a um it's a very bright day it might just um it's a very bright day it might just um it's a very bright day it might just be a few minutes but really the the be a few minutes but really the the be a few minutes but really the the quality studies on humans that have quality studies on humans that have quality studies on humans that have looked at this say try and get as much looked at this say try and get as much looked at this say try and get as much natural light as you can in the morning natural light as you can in the morning natural light as you can in the morning hours whenever it is that that is for
02:00hours whenever it is that that is for hours whenever it is that that is for you you you especially the first three hours after especially the first three hours after especially the first three hours after waking if you can work outside great if waking if you can work outside great if waking if you can work outside great if you can get in your window because as you can get in your window because as you can get in your window because as opposed to just in a dark conference opposed to just in a dark conference opposed to just in a dark conference room that's better but if you can get room that's better but if you can get room that's better but if you can get outside that would be fantastic so i i outside that would be fantastic so i i outside that would be fantastic so i i get sunlight i hydrate i drink water and get sunlight i hydrate i drink water and get sunlight i hydrate i drink water and then yerba mate is my favorite form of then yerba mate is my favorite form of then yerba mate is my favorite form of coffee excuse me caffeine are you coffee excuse me caffeine are you coffee excuse me caffeine are you waiting how long are you waiting for 90 waiting how long are you waiting for 90 waiting how long are you waiting for 90 to 120 minutes are you doing any salts to 120 minutes are you doing any salts to 120 minutes are you doing any salts during that time are you taking any during that time are you taking any during that time are you taking any electrolytes in i am a fan of water with electrolytes in i am a fan of water with electrolytes in i am a fan of water with element before i had element packets i element before i had element packets i element before i had element packets i would just take a little bit of sea salt would just take a little bit of sea salt would just take a little bit of sea salt or pink salt your favorite element or pink salt your favorite element or pink salt your favorite element flavor flavor flavor i like them all there's one i don't like i like them all there's one i don't like i like them all there's one i don't like i'm not a fan of the chocolate one but i i'm not a fan of the chocolate one but i i'm not a fan of the chocolate one but i like it yeah some people love it my like it yeah some people love it my like it yeah some people love it my podcast producer his wife loves that so podcast producer his wife loves that so podcast producer his wife loves that so i give it to her the chocolate mint one i give it to her the chocolate mint one i give it to her the chocolate mint one but um i like the raspberry the but um i like the raspberry the but um i like the raspberry the um the citrus one i love that stuff um the citrus one i love that stuff um the citrus one i love that stuff mango chili is if you open the mango mango chili is if you open the mango mango chili is if you open the mango chili and breathed in shortly afterwards chili and breathed in shortly afterwards chili and breathed in shortly afterwards it's like being pepper sprayed it's it's like being pepper sprayed it's it's like being pepper sprayed it's absolutely insane it's like it's like absolutely insane it's like it's like absolutely insane it's like it's like being blasted in the face but yeah i being blasted in the face but yeah i being blasted in the face but yeah i mean that's that's just the best way mean that's that's just the best way mean that's that's just the best way that cold glass of water and that first that cold glass of water and that first that cold glass of water and that first thing in the morning and i mean it was
03:00thing in the morning and i mean it was thing in the morning and i mean it was you who uh you who uh you who uh reassured me of the what i thought was reassured me of the what i thought was reassured me of the what i thought was bro science about your adenosine system bro science about your adenosine system bro science about your adenosine system not being active for the first 90 not being active for the first 90 not being active for the first 90 minutes and if you're going to pump minutes and if you're going to pump minutes and if you're going to pump caffeine onto that you're not really caffeine onto that you're not really caffeine onto that you're not really actually acting on that your adrenal actually acting on that your adrenal actually acting on that your adrenal system is the one that you need to be system is the one that you need to be system is the one that you need to be looking at optimal you hydration all looking at optimal you hydration all looking at optimal you hydration all that sort of stuff it's just such a good that sort of stuff it's just such a good that sort of stuff it's just such a good way to start the day so okay we've got way to start the day so okay we've got way to start the day so okay we've got um 90 minutes deep what have you been um 90 minutes deep what have you been um 90 minutes deep what have you been doing in that you've had your light in doing in that you've had your light in doing in that you've had your light in the eyes what have you been doing the eyes what have you been doing the eyes what have you been doing between that and the yerba mata in 90 between that and the yerba mata in 90 between that and the yerba mata in 90 minutes minutes minutes i do everything i can to i do everything i can to i do everything i can to not do email not do social media and to not do email not do social media and to not do email not do social media and to take care of a few critical tasks these take care of a few critical tasks these take care of a few critical tasks these days i'm i have this obsession with days i'm i have this obsession with days i'm i have this obsession with trying to do one trying to do one trying to do one cognitively hard thing a day cognitively hard thing a day cognitively hard thing a day one one one and one physically hard thing a day now and one physically hard thing a day now and one physically hard thing a day now does it not extreme physical not david does it not extreme physical not david does it not extreme physical not david goggins level workouts or anything but goggins level workouts or anything but goggins level workouts or anything but um um um in that 90 minutes i'll typically try in that 90 minutes i'll typically try in that 90 minutes i'll typically try and read a research article start to and read a research article start to and read a research article start to finish or i'll work on a document that i finish or i'll work on a document that i finish or i'll work on a document that i might be doing a grant or research paper might be doing a grant or research paper might be doing a grant or research paper or planning a podcast or researching a
04:00or planning a podcast or researching a or planning a podcast or researching a podcast i try and get my brain into kind podcast i try and get my brain into kind podcast i try and get my brain into kind of a linear mode i try and narrow that of a linear mode i try and narrow that of a linear mode i try and narrow that aperture aperture aperture so i don't the distraction that's so i don't the distraction that's so i don't the distraction that's created by social media and interactions created by social media and interactions created by social media and interactions with others can kind of wick out into with others can kind of wick out into with others can kind of wick out into the rest of the day so i'm not the rest of the day so i'm not the rest of the day so i'm not necessarily trying to finish something necessarily trying to finish something necessarily trying to finish something in that time but i try and do something in that time but i try and do something in that time but i try and do something challenging i experience great challenging i experience great challenging i experience great pleasure from pleasure from pleasure from battling through something mentally battling through something mentally battling through something mentally challenging but that's something that i challenging but that's something that i challenging but that's something that i built up since my university years when built up since my university years when built up since my university years when i was about you know 19 or so got i was about you know 19 or so got i was about you know 19 or so got serious about school and serious about school and serious about school and really started to really started to really started to experience the the deep pleasure of like experience the the deep pleasure of like experience the the deep pleasure of like i figured that out or like that was i figured that out or like that was i figured that out or like that was really tough i don't always succeed but really tough i don't always succeed but really tough i don't always succeed but that's what i'm doing in that hour to 90 that's what i'm doing in that hour to 90 that's what i'm doing in that hour to 90 minutes but i confess sometimes minutes but i confess sometimes minutes but i confess sometimes we'll take a walk during that time and we'll take a walk during that time and we'll take a walk during that time and maybe talk through some things that are maybe talk through some things that are maybe talk through some things that are that are challenging you know or that are challenging you know or that are challenging you know or sometimes i get lazy and and i'll miss a sometimes i get lazy and and i'll miss a sometimes i get lazy and and i'll miss a day of that cognitive challenge then i day of that cognitive challenge then i day of that cognitive challenge then i do caffeine about 90 to 120 minutes do caffeine about 90 to 120 minutes do caffeine about 90 to 120 minutes after waking after waking after waking and and and even though i prefer to work out earlier
05:00even though i prefer to work out earlier even though i prefer to work out earlier i generally will then do some sort of i generally will then do some sort of i generally will then do some sort of physical workout i have a very physical workout i have a very physical workout i have a very consistent routine i've done over 30 consistent routine i've done over 30 consistent routine i've done over 30 years where i weight train for 45 or years where i weight train for 45 or years where i weight train for 45 or minutes to an hour every other day and minutes to an hour every other day and minutes to an hour every other day and occasionally i take an extra day off and occasionally i take an extra day off and occasionally i take an extra day off and occasionally due to travel or other occasionally due to travel or other occasionally due to travel or other commitments i'll occasionally double up commitments i'll occasionally double up commitments i'll occasionally double up two days and then take two days off yep two days and then take two days off yep two days and then take two days off yep so it's really boring you know talk so it's really boring you know talk so it's really boring you know talk about workout schedules but it's really about workout schedules but it's really about workout schedules but it's really simple it's like you know i'll do a uh simple it's like you know i'll do a uh simple it's like you know i'll do a uh kind of pushing day rest pulling day kind of pushing day rest pulling day kind of pushing day rest pulling day upper body push up rest upper body pull upper body push up rest upper body pull upper body push up rest upper body pull rest and then legs take two days off rest and then legs take two days off rest and then legs take two days off something like that are you doing on the something like that are you doing on the something like that are you doing on the off days are you doing some sort of zone off days are you doing some sort of zone off days are you doing some sort of zone three three three always jogging or skipping rope those always jogging or skipping rope those always jogging or skipping rope those are my favorite forms of cardio are my favorite forms of cardio are my favorite forms of cardio sometimes swimming but typically i'll go sometimes swimming but typically i'll go sometimes swimming but typically i'll go running for 30 to 45 minutes or if i'm running for 30 to 45 minutes or if i'm running for 30 to 45 minutes or if i'm feeling a little bit lazier because i feeling a little bit lazier because i feeling a little bit lazier because i always find the high intensity stuff to always find the high intensity stuff to always find the high intensity stuff to be easier than the long drawn out stuff be easier than the long drawn out stuff be easier than the long drawn out stuff i'll sometimes throw on a weight vest a i'll sometimes throw on a weight vest a i'll sometimes throw on a weight vest a 30 or 50 pound weight vest and i'll go
06:0030 or 50 pound weight vest and i'll go 30 or 50 pound weight vest and i'll go out for a shorter run or i'll i'm a big out for a shorter run or i'll i'm a big out for a shorter run or i'll i'm a big fan of knees over toes ben patrick i fan of knees over toes ben patrick i fan of knees over toes ben patrick i know you had him oh yeah great we were know you had him oh yeah great we were know you had him oh yeah great we were down in costa rica with him and his wife down in costa rica with him and his wife down in costa rica with him and his wife who had the best time and learned so who had the best time and learned so who had the best time and learned so much um i'll occasionally much um i'll occasionally much um i'll occasionally um do a backwards you know he'll walk um um do a backwards you know he'll walk um um do a backwards you know he'll walk um or throw on the weight vest for that um or throw on the weight vest for that um or throw on the weight vest for that um we sometimes will get bands and we'll so we sometimes will get bands and we'll so we sometimes will get bands and we'll so there's a great way to combine this we there's a great way to combine this we there's a great way to combine this we will sometimes get two people in one of will sometimes get two people in one of will sometimes get two people in one of these thick bands do hill walks in the these thick bands do hill walks in the these thick bands do hill walks in the morning while getting our sunlight yeah morning while getting our sunlight yeah morning while getting our sunlight yeah but that i don't really consider a but that i don't really consider a but that i don't really consider a workout i consider that just kind of workout i consider that just kind of workout i consider that just kind of rehabilitate as a movement so on the off rehabilitate as a movement so on the off rehabilitate as a movement so on the off days i'm doing cardio and sometimes days i'm doing cardio and sometimes days i'm doing cardio and sometimes that's the morning sometimes that's in that's the morning sometimes that's in that's the morning sometimes that's in the evening i do not like to wait the evening i do not like to wait the evening i do not like to wait training on the second half of the day training on the second half of the day training on the second half of the day because i like to be really caffeinated because i like to be really caffeinated because i like to be really caffeinated when i train i like to listen to loud when i train i like to listen to loud when i train i like to listen to loud fast music fast music fast music most of the time not always i keep my most of the time not always i keep my most of the time not always i keep my phone phone phone out or off of for most workouts out or off of for most workouts out or off of for most workouts podcasts maybe if i'm running but i podcasts maybe if i'm running but i podcasts maybe if i'm running but i really try hard when i'm working out to really try hard when i'm working out to really try hard when i'm working out to just focus on the workout and those just focus on the workout and those just focus on the workout and those workouts the weight training workouts workouts the weight training workouts workouts the weight training workouts are always 10 minutes or so of warm up
07:00are always 10 minutes or so of warm up are always 10 minutes or so of warm up and then no more than 40 to 50 minutes and then no more than 40 to 50 minutes and then no more than 40 to 50 minutes of really hard work if i do train hard of really hard work if i do train hard of really hard work if i do train hard any longer i don't recover enough to be any longer i don't recover enough to be any longer i don't recover enough to be able to come in a few days later and able to come in a few days later and able to come in a few days later and when i train that way i generally make when i train that way i generally make when i train that way i generally make pretty consistent progress and you're pretty consistent progress and you're pretty consistent progress and you're taking yourself up until what's up taking yourself up until what's up taking yourself up until what's up probably maybe 10 30 11 a.m something probably maybe 10 30 11 a.m something probably maybe 10 30 11 a.m something like that yeah and then i'll eat my like that yeah and then i'll eat my like that yeah and then i'll eat my first real meal now occasionally i'll first real meal now occasionally i'll first real meal now occasionally i'll wake up really hungry if i didn't eat wake up really hungry if i didn't eat wake up really hungry if i didn't eat that well the night before but typically that well the night before but typically that well the night before but typically the after i train i yeah i'll eat i like the after i train i yeah i'll eat i like the after i train i yeah i'll eat i like oatmeal after i train oatmeal fruit some oatmeal after i train oatmeal fruit some oatmeal after i train oatmeal fruit some fish oil protein drink and then maybe 90 fish oil protein drink and then maybe 90 fish oil protein drink and then maybe 90 to 120 minutes after that i'll have a to 120 minutes after that i'll have a to 120 minutes after that i'll have a real lunch my lunch is pretty much the real lunch my lunch is pretty much the real lunch my lunch is pretty much the biggest meal of the day if i have my way biggest meal of the day if i have my way biggest meal of the day if i have my way it'll be a steak a salad maybe a little it'll be a steak a salad maybe a little it'll be a steak a salad maybe a little more starch although i sort of got it more starch although i sort of got it more starch although i sort of got it earlier um brazil nuts and that meal earlier um brazil nuts and that meal earlier um brazil nuts and that meal sometimes can extend longer than life i sometimes can extend longer than life i sometimes can extend longer than life i love being a feeding tube i love to eat love being a feeding tube i love to eat love being a feeding tube i love to eat yeah so i'll eat and then i confess i yeah so i'll eat and then i confess i yeah so i'll eat and then i confess i usually will work a little bit more for usually will work a little bit more for usually will work a little bit more for about 30 minutes or an hour typically about 30 minutes or an hour typically about 30 minutes or an hour typically email and then i'll take a um 10 to 30 email and then i'll take a um 10 to 30 email and then i'll take a um 10 to 30 minute yoga nidra nap or a nap
08:00minute yoga nidra nap or a nap minute yoga nidra nap or a nap and then come back refreshed and then come back refreshed and then come back refreshed um i really struggle with the naps when um i really struggle with the naps when um i really struggle with the naps when i come back after that and my emotions i come back after that and my emotions i come back after that and my emotions are all over the place i'm disoriented are all over the place i'm disoriented are all over the place i'm disoriented maybe it's because maybe it's because maybe it's because i struggle to fall asleep super quickly i struggle to fall asleep super quickly i struggle to fall asleep super quickly and therefore i'm extending that period and therefore i'm extending that period and therefore i'm extending that period out for a little bit longer than i need out for a little bit longer than i need out for a little bit longer than i need i probably need to try the yoga nidra i probably need to try the yoga nidra i probably need to try the yoga nidra thing but for me it's thing but for me it's thing but for me it's i'm absolutely all over if i do that i i'm absolutely all over if i do that i i'm absolutely all over if i do that i wake up and i don't know what day it is wake up and i don't know what day it is wake up and i don't know what day it is and my emotions always feel a little bit and my emotions always feel a little bit and my emotions always feel a little bit out of whack as well i wake up grumpy out of whack as well i wake up grumpy out of whack as well i wake up grumpy from naps sometimes i'm told okay there from naps sometimes i'm told okay there from naps sometimes i'm told okay there are a few times when i've woken up just are a few times when i've woken up just are a few times when i've woken up just really angry i have no idea what that's really angry i have no idea what that's really angry i have no idea what that's about i don't know any of the about i don't know any of the about i don't know any of the neurochemistry associated with that neurochemistry associated with that neurochemistry associated with that sometimes i wake up from naps it's sometimes i wake up from naps it's sometimes i wake up from naps it's really pleasant i'll occasionally do if really pleasant i'll occasionally do if really pleasant i'll occasionally do if the nap is early enough in the day the nap is early enough in the day the nap is early enough in the day afterwards i'll have a you know a nice afterwards i'll have a you know a nice afterwards i'll have a you know a nice double espresso and get back into work double espresso and get back into work double espresso and get back into work that's the hardest part of the day that's the hardest part of the day that's the hardest part of the day actually if i was well structured in the actually if i was well structured in the actually if i was well structured in the early part of the day it's that 2 or 3 early part of the day it's that 2 or 3 early part of the day it's that 2 or 3 p.m the key is then to try and get p.m the key is then to try and get p.m the key is then to try and get something really useful done cognitively something really useful done cognitively something really useful done cognitively again so some people might look at this again so some people might look at this again so some people might look at this and say wait you're working for an hour and say wait you're working for an hour and say wait you're working for an hour in the morning and 30 minutes here and in the morning and 30 minutes here and in the morning and 30 minutes here and an hour in the afternoon when are you an hour in the afternoon when are you an hour in the afternoon when are you actually working but
09:00actually working but actually working but it's really about the depth of the it's really about the depth of the it's really about the depth of the trench when you're working and so if i'm trench when you're working and so if i'm trench when you're working and so if i'm gonna drop into something again for a gonna drop into something again for a gonna drop into something again for a few hours in the afternoon few hours in the afternoon few hours in the afternoon i'm really going to drop into it and i'm really going to drop into it and i'm really going to drop into it and that's typically phone off and out of that's typically phone off and out of that's typically phone off and out of the room and my goal is to get to the the room and my goal is to get to the the room and my goal is to get to the evening time so that i can do the things evening time so that i can do the things evening time so that i can do the things that i want what's happening people if that i want what's happening people if that i want what's happening people if you enjoyed that then press here for the you enjoyed that then press here for the you enjoyed that then press here for the full unedited episode full unedited episode full unedited episode and don't forget to subscribe and don't forget to subscribe and don't forget to subscribe peace