Andrew Humerman’s Morning Routine – Detailed Analysis with Evidence

Health influencers like Stanford’s Dr Andrew Huberman have recently faced criticism for monetizing their brand image by endorsing products like AG1 supplements. Despite this, Huberman’s morning routine seems to offer a good framework for better sleep, energy, and mood—something we could all benefit from incorporating into our daily lives. If you want to try it yourself, this article gives the benefits and evidence for his recommendations.

“The single best thing you can do for your sleep, energy, mood, and wakefulness is to get natural light in your eyes early in the day,” says Dr. Huberman. In my case, I’d wake up only when the dog jumped on me and immediately grab my iPhone to check my HRV on HRV4Training—followed by the usual social media scroll—I’d then make my way downstairs for an Illy latte and breakfast, sitting in a dim room, staring out at my admittedly nice garden.

(5:55 AM) Waking Up Early

Why?

• Improves mood, alertness, and productivity by aligning with natural circadian rhythms.

Evidence:

• Morning-evening preference and circadian alignment correlate with better mental health and sleep quality. Chronobiology International, 2014  “Circadian Rhythms and Their Role in Sleep Regulation”

(6:00 AM) Hydration Upon Waking

He recommends water with electrolyte supplements before consuming caffeine; you could drink a pint of water with a teaspoon of salt.

Why?

• Rehydrates the body after sleep, supporting metabolism and cognitive performance.

Evidence:

• Even mild dehydration negatively affects cognitive performance and mood. Journal of Nutrition, 2012
• Electrolytes improve hydration after fluid loss, particularly following sleep-induced dehydration. Sports Medicine, 2014

(6:10–6:25 AM) Sunlight Exposure

Within 30 minutes of waking, go for natural sunlight exposure. Don’t wear sunglasses. Do use an indoor lightbox if there is no sunlight.

Why?

• Regulates circadian rhythms by signalling the body to release cortisol and suppress melatonin.
• Enhances mood and mitigates Seasonal Affective Disorder (SAD).

Evidence:

• Bright light therapy for CPAP-resistant OSA symptoms. Journal of Clinical Sleep Medicine, 2024
• Bright light therapy increases serotonin activity, reducing depressive symptoms in SAD. Biological Psychiatry, 1998

(6:30–7:00 AM) Cold Exposure

Take a cold shower.

Why?

• Activates the sympathetic nervous system, increasing norepinephrine levels for focus and resilience.
• Stimulates brown adipose tissue, boosting metabolism.

Evidence:

• Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. NLM.
• Cold exposure for fat loss: Does the time of day matter?  Medical News Today

(7:00–7:30 AM) Yoga Nidra or Mindfulness

Yoga Nidra is a guided meditation practice that involves lying comfortably and bringing awareness to different body parts, inducing deep relaxation and conscious rest. Set an intention, followed by a body scan, breath awareness, and visualizations to promote mental clarity and emotional healing.

Why?

• Reduces cortisol levels and improves focus.
• Enhances relaxation and neuroplasticity.

Evidence:

• Yoga Nidra practice shows improvement in sleep in patients with chronic insomnia. NLM
• Mindfulness Meditation Training and Executive Control Network Resting State Functional Connectivity. Psychosomatic Medicine, 2007

(7:30–8:30 AM) Physical Activity

Try to do something challenging in the first 60-90 minutes of waking. Huberman’s daily/weekly workout routine: Training has 10 minutes of warmup, then 40-50 minutes of work. Work follows this weekly pattern: push day, rest, pull day, cardio, legs, cardio, and one day off – cardio. (Rest day can include jogging or skipping rope, sauna and ice bath).

Why?

• Improves cardiovascular health and cognitive function.
• Boosts endorphins, enhancing mood and focus.

Evidence:

• Effect of Aerobic Exercise on Cognition in Younger Adults.   Neurology
• Effects of Resistance Exercise on Bone Health. NLM

(8:30 AM) Breakfast

He suggests a breakfast of Protein (Eggs, grass-fed meat, or fish), Carbohydrates (Whole grains like oatmeal or fruits such as berries), and Healthy Fats (Avocado or olive oil).

Why?

• High-protein meals provide sustained energy and reduce hunger throughout the day.
• Balanced meals improve cognitive performance.

Evidence:

• Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals… NLM
• Carbohydrates for improving the cognitive performance of … NLM

(9:00 AM) Delayed Caffeine Intake

Huberman prefers yerba mate as a source of caffeine. He consumes caffeine 90 to 120 minutes after waking up.

Why?

• Prevents interference with the natural cortisol rhythm.
• Reduces the likelihood of energy crashes.

Evidence:

• Caffeine Stimulation of Cortisol Secretion Across the Waking Hours. NLM
• How Caffeine Kick Starts Your Day. Oura

Take Out – will I follow this

A: No

I’m not a morning person, but I have started to add electrolytes to the water I already had when I was awake. I plan a few important races this year and am trying to move my training to early in the morning to replicate my races’ early morning start times.