Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!
In a Nutshell
Morning sunlight exposure within 60 minutes of waking, combined with consistent sleep timing and side-sleeping position, establishes the optimal cortisol curve for mood, focus, and nighttime melatonin release. Daily protocols of hydration, 45-minute weight training, physiological sigh breathing for acute stress, and 5-minute meditation create synergistic effects on metabolic health, stress resilience, and glymphatic clearance. Avoiding bright artificial light after 6 PM, maintaining proper protein-to-calorie ratios, and incorporating 1% daily progress toward meaningful challenges compound these benefits across decades.
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Bright nights increase risk of dying early. Studies show people getting artificial LED exposure after 6 p.m. on devices live shorter lives with higher cancer rates and metabolic unhealthiness. A generation of kids are metabolically sick while clinging to iPads and devices, and most things are designed to make people do less of what's good for them.
These 10 protocols are well-established and move the needle most in terms of mental health, physical health, and performance. Protocols are sequenced throughout the day from start to finish and they synergize and ratchet together. How well you slept last night dictates how well you feel now, functioning like gears in a larger system.
Get sunlight exposure each day to the skin, which increases testosterone and estrogen in both women and men and is important for libido. UV exposure on skin is crucial for these hormonal benefits.
This is a key protocol for reducing stress quickly, with specific methods explained later.
Work out with weights for 45 minutes, taking sets near to failure. This will triple or quadruple cortisol levels. Cortisol is not just a stress hormone but a preparation hormone for adversity and great things.
This is one of the most valuable skills that requires only 5 minutes per day and leads to significant improvement in mental and physical health.
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