“DO THIS For 7 Days To Change Your Behavior & Rewire Your Brain” | Andrew Huberman & Lewis Howes

Morning Sunlight

Morning sunlight exposure is crucial for setting your circadian rhythm and overall health. Andrew Huberman explains that getting sunlight within 30 to 60 minutes of waking up helps synchronize your body's internal clocks, improving sleep, digestion, and even skin health 1. He emphasizes the importance of viewing sunlight directly through the eyes, as it activates neurons that signal the brain's master clock 1. Lewis Howes adds that this practice can prevent insomnia and other sleep issues 2.

Every cell in your body has a 24-hour clock. All those clocks need to be aligned to the same time.

--- Andrew Huberman

Huberman also notes that avoiding sunglasses during this time can enhance the benefits, as even corrective lenses allow enough light to reach the eyes 1.

   

Caffeine Timing

The timing of caffeine intake can significantly impact your alertness and energy levels throughout the day. Andrew Huberman advises delaying caffeine consumption for 90 to 120 minutes after waking up to allow the body to naturally reduce adenosine levels, which cause drowsiness 3. This delay helps prevent the mid-morning and afternoon crashes often associated with early caffeine intake. Lewis Howes and Huberman discuss how this practice can enhance the enjoyment and effectiveness of caffeine 3.

Your system learns how to wake up naturally. You get the natural cortisol and adrenaline.

--- Andrew Huberman

Huberman also touches on the role of dopamine in motivation and reward, explaining that proper caffeine timing can positively influence these pathways 4.

   

Hydration & Exercise

Hydration and exercise are essential components of a successful morning routine. Andrew Huberman recommends starting the day with water and salt, followed by exercise, which can range from weight training to cardio 5. He highlights the benefits of regular exercise for heart health, mental well-being, and overall longevity 5. Lewis Howes notes that Huberman avoids distractions like social media during workouts to maximize focus and enjoyment 5.

Everybody should be getting 120 to 150 and maybe even 150 to 180 minutes of so-called zone two cardio a week.

--- Andrew Huberman

Huberman also stresses the importance of strength training, particularly for maintaining muscle mass and preventing injuries as we age 6.