Andrew Huberman

12 habits
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Stanford neuroscientist and host of Huberman Lab, one of the world's largest health podcasts. His protocol-driven days, morning sunlight, delayed caffeine, deliberate cold, 90-minute focus bouts and NSDR, turned lab findings into mainstream habits, and his episodes include deep dives on peptide science and therapeutics.

Morning

Morning sunlight viewing

Gets outside for low-angle sunlight shortly after waking to anchor circadian rhythm.

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Delay caffeine 90–120 minutes

Postpones the first coffee to let adenosine clear and avoid an afternoon crash.

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Hydrate with electrolytes

Starts the day with water and electrolytes before any caffeine.

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Deliberate cold exposure

Uses cold showers or plunges for dopamine and resilience, several times a week.

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Morning training (cardio/strength split)

Alternates endurance and resistance days across the week.

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Daytime

90-minute focused work bout

Protects an ultradian deep-work block for the hardest cognitive task.

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Fast until about midday

Typically delays the first meal until late morning or midday.

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NSDR / yoga nidra

Uses non-sleep deep rest to restore focus after lunch or poor sleep.

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Also in this routine

  • 🔒 Afternoon sunlight viewing
  • 🔒 Carb-forward dinner
  • 🔒 Dim lights after sunset
  • 🔒 Cool, dark, consistent sleep
4 more habits inside

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These habits are compiled from public statements and are not medical advice or endorsed by Andrew Huberman. Consult a qualified professional before changing your routine, supplements, or therapies.