Andrew Huberman's Daily Routine

He makes himself drink at least 16 and most days 32 ounces of roughly room-temperature water with about half a teaspoon of sea salt or less, because he wakes up mildly dehydrated (2021). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 00:26:50

"I also put a little bit of sea salt in the water."

He walks his dog outdoors first thing, partly for the light and partly for the forward motion, which he says calms the brain's threat centre. In his sleep newsletter he recommends about 10 minutes on a clear day, 20 when cloudy and longer when overcast, without sunglasses. ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 00:12:07 and 00:17:00

"So for me, this process of taking a walk each morning isn't about exercise."

In 2023 he said he takes cold showers first thing in the morning; in 2022 he described doing deliberate cold exposure about three times a week, staying in until it stops feeling like a mental challenge. Build up slowly. ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 50:09 (Tuesday segment)

"Yes, I do cold showers in the morning first thing nowadays."

He holds off on caffeine for the first 90 to 120 minutes to avoid an afternoon crash, then drinks yerba mate, guayusa or coffee (2021). If he trains fasted early, he has caffeine and water before the workout (2023). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 00:28:00

"I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up."

He doesn't eat until about 11 a.m. or noon on most days, drinking water, yerba mate and AG1 instead, though he says he isn't strict about it (2021). In 2023 he still trained fasted and made midday his biggest meal. ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 00:30:48

"So I don't eat anything until about 11:00 a.m. or 12 noon."

He sets a 90-minute timer, blocks the internet with the Freedom app, plays low white noise and keeps his screen at or above eye level. He aims this block a few hours after waking, when he finds focus comes easiest (2021). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 00:37:30

"I set a timer for 90 minutes, and I try and get a strong bout of work done inside of that 90 minutes"

After his work block he trains for roughly an hour on most days of the week. In 2023 he said he doesn't really do resistance training after 11 a.m. and that a leg session is about 10 minutes of warm-up plus about 55 minutes of work. The weekly plan below says what each day is for. ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 33:20-48:48 (Monday segment)

His first meal is protein such as meat, chicken or salmon with vegetables, adding starches like rice or oatmeal on days he has trained (2021). In 2023 he said his midday meal is his biggest and he takes fish oil capsules with it, aiming for at least 1 gram of EPA a day. ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 01:10:00

"So for me, I fast up until about noon"

After lunch he takes a short walk, then does a 10-minute self-hypnosis script in the Reveri app as a form of non-sleep deep rest, drinks water and starts a second work block around 2:30 or 3 p.m. He says this replaces his afternoon slump (2021). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 01:24:00

"I do this postlunch, postwalk NSDR in the form of a Reveri hypnosis."

He walks the dog again in the late afternoon or around sunset. He recommends 10 to 30 minutes of outdoor light at that time to help buffer the effect of artificial light later at night (2021). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 01:33:29

"I walk the dog again, that's my protocol in order to get that evening light."

He builds dinner around starchy carbohydrates such as pasta or rice, with some protein like chicken, fish or eggs, because he finds it helps him wind down and sleep (2021). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 01:39:00

"So my dinner is carbohydrates and some protein"

He dims the lights at night rather than relying on blue-blocking glasses, and puts his phone on airplane mode about an hour before sleep (2021). ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 00:22:43 and 00:08:50

As of 2023 he still takes magnesium threonate, theanine and apigenin, and sometimes 900 mg of myo-inositol to fall back asleep after waking at night. He says nights without them are fine but his sleep is less deep. He warns theanine can make dreams too vivid for some people. ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 1:18:32

"I still use the same sleep stack."

He wrote that he goes to sleep at about 10 to 11 p.m. He recommends a cool, dark bedroom with layers of blankets you can remove, and keeping the same wake time every day (2021). ² Toolkit for Sleep (2021) · Points 2, 3 and 10

As of 2023 his week starts with a slow 75 to 90 minute jog with hills, breathing through his nose and sometimes wearing an 8 to 10 lb weight vest. When he's with others he does a three to five hour hike with a loaded backpack instead. ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 27:37

"My training week starts on Sunday because Sunday sits leftmost on the calendar."

Monday is legs (tibialis raises, calves, leg curls, glute-ham raises, leg extensions, hack squats). Wednesday or Thursday is torso and neck, swapped with a 25 to 30 minute run. Saturday is arms, calves and smaller muscles. He does two to four hard sets per exercise and keeps sessions to about an hour (2023). ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 33:20, 52:35, 1:00:32, 1:01:56

As of 2023 he does about 20 minutes in a very hot sauna, then 3 to 5 minutes in a cold plunge up to the neck, repeated three times. He says he built up his heat tolerance gradually, and he advises against cold immersion in the six hours after hypertrophy training. ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 50:09

After about three minutes of warm-up he does 20 seconds all-out and 10 seconds rest on an assault bike for six to eight rounds, then some controlled jumps. The goal is raising his heart rate as high as he can (2023). ⁵ The Tim Ferriss Show #660: Dr. Andrew Huberman on foundations of physical and mental performance (2023) · 1:00:47

He takes one day a week with no structured plans or training, while still getting morning light and keeping his regular wake time. ¹ Maximizing Productivity, Physical & Mental Health with Daily Tools (2021) · 01:59:10

"I take one day per week where I go full Costello, where I essentially do nothing in a structured way."