Andrew Huberman's Daily Routine

Dr. Andrew Huberman isn't just another wellness influencer – he's a tenured professor of neurobiology at Stanford University School of Medicine who's dedicated his life to understanding how our brains and nervous systems work. Standing at 6'1" and maintaining a lean, athletic build well into his 40s, Huberman practices what he preaches about the intersection of physical fitness and cognitive performance.

But what really sets Huberman apart is his unique approach to daily routines. Rather than following arbitrary schedules, every element of his day is carefully structured around our body's natural circadian rhythms and backed by peer-reviewed research. Let's break down exactly how he structures his day for optimal performance.

The Huberman Daily Protocol

Morning Routine (5:00 AM - 9:00 AM)

5:00 AM - Rise and Light Exposure

• Wakes up consistently between 5:00-5:30 AM
• Immediately gets outside for 5-10 minutes of direct sunlight exposure
• Views morning light at a 30-45 degree angle (not directly at the sun)
• No sunglasses during this time to maximize beneficial light exposure

5:30 AM - Morning Hydration

• 24-32 oz of water with added minerals
• 1/4 tsp pink Himalayan salt
• Optional: Athletic Greens supplement

6:00 AM - Movement Protocol

• 60-90 minutes of exercise, typically including:
• Weight training (3-4 days per week)
• Zone 2 cardio (2-3 days per week)
• No music during exercise to maintain neural focus

Mid-Morning (9:00 AM - 12:00 PM)

Deep Work Sessions

• 90-minute focused work blocks
• Uses the Huberman Focus Toolkit:
  • Visual focus on a fixed point
  • Physiological sighs for stress management
  • Strategic caffeine timing (usually around 9:00 AM)

Nutrition

• First meal typically around 11:00 AM
• High protein (40-50g)
• Moderate healthy fats
• Complex carbohydrates based on activity level

Afternoon (12:00 PM - 5:00 PM)

12:00 PM - 3:00 PM: Peak Performance Window

• Schedules most demanding cognitive tasks
• Podcast recordings
• Research work
• Teaching responsibilities

3:00 PM - Temperature Work

• Cold exposure (2-3 minutes at 55°F/13°C)
• Or heat exposure (15-20 minutes sauna session)
• Never both on the same day

Evening Routine (5:00 PM - 9:00 PM)

5:00 PM - Second Training Session (Optional)

• Light movement or yoga
• Walking meetings
• Avoid intense exercise after 6:00 PM

7:00 PM - Wind Down Protocol

• Dimming of lights
• Blue light blocking glasses if using screens
• Temperature reduction in living space
• No caffeine after 2:00 PM

8:30 PM - Sleep Preparation

• Complete darkness in sleeping area
• Temperature between 65-68°F (18-20°C)
• No phone use in bed
• Reading or light stretching only

Nutrition and Supplementation

Huberman follows a time-restricted feeding window, typically eating between 11:00 AM and 8:00 PM. His diet focuses on:

• High-quality proteins (1g per pound of body weight)
• Abundant vegetables and leafy greens
• Strategic carbohydrate timing around workouts
• Essential fatty acids from fish, nuts, and olive oil

Key Supplements:

• Athletic Greens (morning)
• Omega-3s (2-3g EPA/DHA daily)
• Vitamin D3 (2000-5000 IU based on blood work)
• Magnesium (300-400mg before bed)
• Alpha-GPC (300mg on workout days)

Making It Work For You

While Huberman's routine is incredibly detailed, he emphasizes that perfect adherence isn't necessary for benefits. Here's how to adapt his protocol to your life:

Start with the non-negotiables:

• Morning sunlight exposure
• Consistent wake time
• Strategic light management
• Quality sleep environment

Add components gradually:

• Begin with one new habit every two weeks
• Track your results
• Adjust timing to your schedule

Focus on consistency over perfection:

• Aim for 80% adherence
• Build sustainable habits
• Listen to your body's feedback

Remember, this routine has evolved through years of self-experimentation and scientific research. Don't feel pressured to implement everything at once. Start with the foundational elements that align with your goals and gradually build from there.

The key to success with any routine isn't perfect execution – it's consistent application of the core principles that matter most for your specific situation. Whether you're looking to optimize your cognitive performance, physical fitness, or overall well-being, Huberman's protocol offers a science-backed framework you can build upon.

Ready to start optimizing your day? Begin with getting that morning sunlight tomorrow – it's the simplest yet most powerful way to reset your circadian rhythm and set yourself up for success.