In a recent interview, Dr. Rhonda Patrick got the details on how Dr. Andrew Huberman, starts his day with an optimal morning routine to feel his best.
They covered everything from wake-up time to his morning non-negotiables, his workout routine,etc..
- Wakes up ~6 am and keeps a consistent sleep schedule (goes to bed between 10-11 pm every night).
- On days he doesn’t feel fully rested, he practices yoga nidra or Non-Sleep Deep Rest (NSDR) for 20-30 minutes to recharge.
- First thing after waking up, drinks 16-32 ounces of water.
- Uses an electrolyte drink like LMNT.
- Enjoys coffee or Yerba Mate for caffeine after hydrating. (sometimes both)
- Steps outside for 5-30 minutes of morning sunlight to boost energy and support his circadian rhythm.
- Walks during sunlight exposure to create “optic flow,” which reduces stress and anxiety.
- Uses the “physiological sigh” (taking two quick inhales through the nose followed by one long exhale through the mouth).
- Occasionally practices cyclic hyperventilation.
- Uses the “physiological sigh” (taking two quick inhales through the nose followed by one long exhale through the mouth).
- Doesn't mention intermittent fasting specifically, but he’s typically not hungry until around 11 am
- Breakfast looks more like a combination of lunch and breakfast
- Some of his go-to foods during this time of day include meat, berries, rice, oatmeal, and some vegetables
- Lunch is “almost always going to be some quality protein,” usually 3/4 scrambled eggs, a piece of grass-fed meat, a piece of grass-fed chicken, or some fish.
- Magnesium Threonate: 200-400 mg, taken in the evening to promote relaxation and better sleep.
- Fish Oil (Omega-3): 2-3 grams per day to support brain and cardiovascular health.
- Vitamin D3: 5,000 IU per day for immune function and overall health, especially during months with low sunlight exposure.
- Creatine Monohydrate: 5 grams per day to enhance cognitive function and muscle performance.
- LMNT Electrolyte Drink: Taken in the morning to replenish electrolytes after waking up.
- L-Theanine: 100-200 mg taken with caffeine to smooth out the stimulatory effects of caffeine and reduce jitters.
- Alpha-GPC: 300 mg before workouts to enhance focus and physical performance.
- Ashwagandha: Taken as needed for stress reduction and to support overall well-being.
His entire supplement stack is available here.
