Follow Andrew Huberman's Daily Routine (2026 Updated)

Wake-Up

Huberman wakes up naturally between 5:30 AM and 6:30 AM. He does not use an alarm clock.

"Waking up early, usually around 5:00 or 6:00 AM helps you feel more energized and focused throughout the day. Additionally, early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality."

Morning Hydration

The first act is water. Two full glasses, immediate.

Then AG1 (Buy here). Then LMNT (Buy here), a sodium-heavy electrolyte drink.

"I've been using AG1 since 2012 because it's the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics."

"I should mention the AG1 is delicious. I love the way it tastes. I mix mine with some water and a little bit of lemon or lime juice."

"Whenever somebody has asked me what's the one supplement they should take, I always answer AG1."

On electrolytes:

"Your nervous system and your neurons particularly depend on electrolytes because you need the electrolytes, sodium, magnesium, and potassium, in the proper ratios, in order for those nerve cells to fire what are called action potentials."

"Typically, what I do in the morning is I hydrate, I do take an electrolyte drink, which is a salt-heavy electrolyte drink called LMNT. LMNT is an electrolyte drink that has everything you need in order to get your brain and body to function at its best, but none of the things you don't, in particular, sugar."

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Yoga Nidra

If you wake up not fully rested, Yoga Nidra can help you start your day efficiently. This technique can assist you in achieving a sleep-like state and replenishing dopamine, reducing cortisol, and decreasing total sleep need.

"There are some interesting data published showing that these yoga nidra meditations, if you will, can upregulate some of the neurotransmitters in the brain, including dopamine, that make you prepared for action."

"There was this lore in the yoga nidra community that 30 minutes of yoga nidra is equivalent to 4 hours of sleep. Frankly, I don't think there's any evidence for that specific statement. But when I started doing this practice and exploring it, I found that I would come out of a 30-minute yoga nidra session feeling like I slept 5, 6 hours or longer."

Read Dr. Huberman's extensive coverage of NSDR and sleep optimization here.

Yoga Nidra and Its Benefits

Yoga nidra, also known as "yogic sleep," is a type of relaxation practice involving guided body scans and visualizations. It aims to bring the mind and body into a deep relaxation state akin to the state between wakefulness and sleep.

Some studies suggest that it may improve sleep quality, reduce insomnia symptoms, and alleviate stress and anxiety. Despite its potential benefits, yoga nidra should not replace medical treatment for sleep disorders.

For anyone eager to unlock the full benefits of yoga nidra, the Yoga Wake Up app offers quick, accessible practices to deepen relaxation and recharge your energy.

Sun Exposure

2 to 10 minutes of sunlight exposure while walking for optic flow. If the sun has not yet risen, use an artificial light and get sunlight when it becomes available.

"View morning sunlight!" is one of Huberman's common refrains. Viewing sunlight within the first hours of waking increases early-day cortisol release (the ideal time for elevated cortisol) and prepares the body for sleep later that night. A morning spike in cortisol will also positively influence your immune system, metabolism, and ability to focus during the day.

"The single best thing you can do for your sleep, your energy, your mood, your wakefulness, your metabolism is to get natural light in your eyes early in the day. This is grounded in the core of our physiology. There are literally hundreds, if not thousands, of quality peer-reviewed papers showing that light viewing early in the day is the most powerful stimulus for wakefulness throughout the day and it has a powerful, positive impact on your ability to fall and stay asleep at night. So this is really the foundational power tool for ensuring a great night's sleep and for feeling more awake during the day."

On Alternative Lighting

"If you wake up before the sun rises, flip on as many lights as you can in your space if you want to be awake in your artificial light environment. And then, once the sun is out, go outside."

On Optic Flow

"There are now at least half a dozen quality papers published in quality peer-reviewed journals that show that forward ambulation, walking or biking or running, and generating optic flow in particular has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety."

Cold Exposure

Cold exposure can be done as an ice bath or a shower. Ice baths have been shown to be more effective, but cold showers can work too.

Read our in-depth guide on Cold Plunging and Cold Exposure

Protocols by Goal

• Resilience: 1x weekly, 1-3 min
• Metabolism: 2x weekly / 11 min total
• Recovery: 3-6 min after training
• How cold? "I really want to get out but can stay in safely." (~45F or ~7C)

Benefits of Deliberate Cold Exposure

Energy and Focus: Cold exposure triggers the release of epinephrine and norepinephrine, enhancing alertness, focus, and providing a boost of energy that can be applied to mental and physical activities.

Resilience and Grit: Embracing the stress of cold exposure as a self-directed challenge strengthens top-down control over reflexive states, fostering resilience and grit that extends to real-world stressors.

Mood Enhancement: Cold exposure causes the release of dopamine, elevating mood, enhancing focus, attention, and goal-directed behavior, leading to sustained improvements in mood, energy, and focus.

Metabolism: Cold exposure increases metabolism in the short term as the body burns calories to maintain core body temperature. Conversion of white fat to metabolically active brown fat can provide long-term metabolic benefits.

Physical Recovery: Cold-water immersion after high-intensity exercise or endurance training can be an effective recovery tool, promoting muscle power, reducing muscle soreness, and enhancing perceived recovery.

Mind-Body Connection: Deliberate cold exposure improves the mind-body connection by challenging mental barriers, increasing resilience, and developing a greater sense of control over reflexive responses.

"Anchoring your mind in cognitive activities as you get into the cold can be very helpful for maintaining clarity of mind."

"I personally get tremendous benefit from doing deliberate cold exposure three times a week and using the walls method."

"I'm staying in for anywhere from two minutes to six minutes per session and that averages out to about 11 to 15 minutes total per week."

"You're getting better perfusion and blood flow. The biggest effect is a big increase of 2.5 times in dopamine that lasts for several hours. You know it's a significant increase when you feel mentally clear and alert. It increases metabolism. Additionally, there's the process of getting into this cold water when you didn't want to, which overrides limbic friction and helps build resilience."

Cold plunge at home with a compact, portable Ice Tub

Workout

Huberman trains six days a week on a structured rotation. While it is important to customize the routine to fit your personal needs, maintain the overall goals of the schedule. The specific days can be adjusted, but the spacing between exercises is important.

Weekly Schedule

• Sunday: Endurance
• Monday: Legs
• Tuesday: Heat/cold cycling
• Wednesday: Torso push/pull
• Thursday: High effort, short cardio
• Friday: High-intensity interval training
• Saturday: Arms, Calves, Neck

Workout Supplement Recommendations

Alpha-GPC: 300mg, 30-60 minutes before key workouts. Alpha-GPC promotes the release of acetylcholine, a neurotransmitter involved in memory, attention, and skeletal muscle contraction.

Tyrosine: 500mg, 30-60 minutes before key workouts. L-Tyrosine is an amino acid that can increase the production of dopamine and related neurotransmitters that positively impact energy, motivation, and mood.

Creatine: 5g daily. A molecule that stores high-energy phosphate groups that lead to the regeneration of ATP, the primary energy carrier in the body. Shown in thousands of studies to effectively increase exercise performance.

Whey Protein Powder: 40g, 30-60 minutes after workout. A well-absorbed source of protein useful for post-workout fueling. Research shows that consuming whey protein benefits muscle gain and fat loss, particularly post-workout.

Fitness Toolkit

For hypertrophy, perform 3-4 sets of 5-8 reps with heavy weight for 3-4 weeks, resting for 2-4 minutes between sets.

The next month, switch to lighter weight and do 8-15 reps with 2-3 sets per exercise, resting for 90 seconds between sets. To optimize resistance training, choose two exercises for each muscle group: one that involves maximal contraction at the end of the movement (e.g., bent row) and another that involves a stretch or full range of motion at the beginning (e.g., pull up).

To lower your heart rate between sets, practice physiological sighs by taking two full inhales through your nose followed by one full exhale of all the air through your mouth.

After each training session, take 3-5 minutes to do some deliberately slow breathing to relax your mind and body and downshift your nervous system.

Find detailed information on Dr. Huberman's podcast on his Fitness Toolkit.

Detailed Weekly Routine

Sunday: Endurance - at least 30 minutes of cardio, ideally 60-75 minutes of zone 2 cardio such as jogging or hiking. Tip: use a weight vest for an extra challenge on shorter workouts.

Monday: Legs - Quads, Hamstrings, Calves. Training the largest muscle group when you are fresher sets off metabolic processes that elevate metabolism and amplify hormonal events. Get the hardest workout out of the way and move on.

Tuesday: Heat/cold cycling - ideally, hot sauna (20 minutes) + ice bath (5 minutes) x 5 rounds.

Wednesday: Torso Push/Pull - Working push/pull enhances strength and joint integrity, and amplifies hormonal effects. Sample exercises: shoulder press, chin-ups. Important tip: train your neck safely to reduce shoulder injury risk.

Thursday: Brief Cardio at 75-80% Effort - 35 minutes of running, rowing, cycling, stairs, or jump rope. Deeper than zone 2 but not all-out effort.

Friday: HIIT - Goal is to get heart rate way up and tap into strength and hypertrophy training for legs without weights. Sample exercise: intervals on bike, 20-30 second all-out sprint + 10 seconds rest x 8-12 rounds. For most people, max heart rate = 220 minus age. Only do all-out movements with perfect form.

Saturday: Arms, Calves, Neck - Indirect training for torso. Sample exercises: triceps dip, chin up, dumbbell curls, incline curls, triceps kickback. Tweak and personalize but keep the broad goals.

Huberman does hack squats, leg extensions, seated calf raises, leg curls, and glute hamstring raises. He does not do squats or deadlifts.

If you want to learn more about his fitness schedule, consider checking out Andrew Huberman's Weekly Workout Routine.

Morning Caffeine

Huberman delays caffeine or tea intake by 2 hours after waking for adenosine regulation. He prefers yerba mate over coffee. He prioritizes deep thinking tasks early in the morning before eating breakfast.

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Benefits of Delaying Morning Caffeine

"I highly recommend that everybody delay their caffeine intake for 90 to 120 minutes after waking. However painful it may be to eventually arrive at that 90 to 120 minutes after waking, you want, and I encourage you, to clear out whatever residual adenosine is circulating in your system in that first 90 to 120 minutes of the day. Get that sunlight exposure, get some movement to wake up, and then, and only then, start to ingest caffeine because what you'll do if you delay caffeine intake until 90 to 120 minutes after waking is you will avoid the so-called afternoon crash."

"And if you drink caffeine at any point throughout the day, really try and avoid any caffeine, certainly avoid drinking more than a hundred milligrams of caffeine after 4:00 PM and probably even better to limit your last caffeine intake to 3:00 PM or even 2:00 PM."

On Yerba Mate

"If I'm going to do a resistance training workout, which is what I do three times a week, I will drink yerba mate. I usually brew my own. I'm a big fan of yerba mate because of the caffeine source. It also has a different caffeine-like substance in it. It also is not as dehydrating as coffee, but I also just really like it. But people should avoid the smoked varieties. The smoked varieties can be carcinogenic."

First Meal

Huberman practices intermittent fasting. He usually fasts for 12 to 16 hours and has his first meal in the early afternoon.

When eating, he usually has a low-carb meal with meat and vegetables. He may add carbs like rice or oatmeal after intense exercise.

Potential Benefits of Intermittent Fasting

Intermittent fasting is a dietary pattern in which you cycle between periods of eating and fasting. One common method involves eating all of your daily calories within a 6-8 hour window and fasting for the remaining 14-16 hours.

Some potential health benefits include weight loss, improved insulin sensitivity, and reduced inflammation. It may also help improve heart health, increase longevity, and reduce the risk of chronic diseases like type 2 diabetes and certain types of cancer.

Dr. Huberman's in-depth podcast on Fasting and Time-restricted Feeding.

Athletic Greens

Athletic Greens is a dietary supplement that contains a blend of ingredients claimed to have a range of health benefits, such as improved energy levels, immune health support, improved digestion and gut health, and support for mental clarity and cognitive function.

"I've been using Athletic Greens since 2012 because it's the simplest, most straightforward way for me to get my basis of important vitamins, minerals, and probiotics."

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Afternoon Yoga Nidra

If Dr. Huberman is still feeling unrested in the afternoon, he will do another 10-30 minute Yoga Nidra session. This is optional and depends on how well the morning routine set him up for the day.

Looking to add a guided approach to your yoga nidra sessions? The Yoga Wake Up app offers quick, accessible practices to deepen relaxation and recharge your energy.

Evening Cardio

According to Dr. Huberman, it may be more beneficial to do cardio workouts in the evening instead of weight training. However, he emphasizes that it is important to do what feels comfortable for you.

He also mentions that there could be some advantages to doing a morning workout and saving cardio for the evening.

Evening Meal

Huberman eats his evening meal 3-4 hours before bedtime. He focuses on carbs for replenishing glycogen levels and improving sleep. He avoids eating too much meat before bed to avoid long gastric clearance times.

Dr. Huberman's Approach to His Evening Meal

In the Huberman Lab podcast, he focuses on starch for his last meal of the day, as it helps him sleep better. Starchy carbohydrates like pasta, rice, and potatoes can decrease the time it takes to fall asleep and increase serotonin and tryptophan levels.

Serotonin is a mood stabilizer that promotes good sleep quality. Tryptophan is an essential amino acid that is a precursor for several hormones, including melatonin and serotonin.

He also includes vegetables and sometimes lean protein like tuna or salmon. If he is not training as much, he reduces the carbohydrate intake by half. He notes that eating too much meat before sleep can negatively affect sleep quality due to its long gastric clearance time.

Dims Lighting

"Avoid viewing bright lights, especially bright overhead lights between 10 PM and 4 AM. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine."

Detriments of Blue Light in the Evening

Exposure to blue light, particularly in the evening hours, can have negative effects on sleep. Blue light is a type of light with a short wavelength found in natural sunlight. It has been shown to suppress the production of melatonin, which is involved in the body's sleep-wake cycle.

When we are exposed to blue light at night, it can disrupt the body's natural sleep-wake cycle, making it more difficult to fall asleep and stay asleep. Research has shown it causes a delay in the release of melatonin and reduces the amount of deep sleep people get.

To help minimize these effects, reduce exposure to screens in the hours leading up to bedtime. Use screens that have a blue light filter or wear blue light blocking glasses. Use dimmer lighting in the evenings to promote the production of melatonin and improve sleep quality.

Want to find out more about the Andrew Huberman sleep schedule? Read our article on his extensive sleep routine.

Reads

Huberman reads in the evening as part of his wind-down routine. Favorite Reading List.

Notable Mentions

• Outlive: The Science and Art of Longevity
• Why We Sleep: Unlocking the Power of Sleep and Dreams
• Atomic Habits: An Easy and Proven Way to Build Good Habits and Break Bad Ones

Sleep

According to Dr. Andrew Huberman, sleep is the best nootropic, stress relief, trauma release, immune booster, hormone augmentation, and emotional stabilizer. It is no surprise his entire routine is geared toward optimizing it.

Sleep Supplement Stack

"There are supplements that for most people will greatly improve their ability to fall and stay asleep and the three main supplements in that category or that kit of Momentous Sleep Supplements."

"The ideal time to take those is 30 to 60 minutes before bedtime."

• Magnesium Threonate: 145 mg
• L-Theanine: 100-400 mg
• Apigenin: 50 mg
• Glycine: 2g (3-4 nights per week)
• GABA: 100 mg (3-4 nights per week)

"I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you."

"So every third or fourth night, I will take two grams of glycine and a hundred milligrams of GABA in addition to the standard sleep stack that I talked about before. So I'm taking mag threonate, apigenin, and theanine, and then I will also take two grams of glycine and GABA, which I find greatly enhances my ability to get into sleep."

The Andrew Huberman Official Sleep Supplement Bundle

As part of his powerful Toolkit for Sleep protocols, Dr. Huberman has helped select the best ingredients backed by science. Each one provides unique effects that help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.

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Read our in-depth guide on Dr. Huberman's Supplementation here.