Fuel your body with a nutritious breakfast, incorporating protein, healthy fats, and complex carbohydrates to sustain your energy throughout the morning.

Balanced Breakfast

Engage in gentle stretching or yoga to awaken your muscles and enhance flexibility. It's a perfect way to transition from slumber to activity.

Mindful Movement

Embrace this routine consistently, and you'll set a positive tone for your day, enabling you to optimize your brain and body for peak performance. Make your mornings a launchpad for success, just as Dr. Huberman does.

Conclusion 

Begin with deep, rhythmic breathing to oxygenate your body and clear your mind. Inhale deeply for a count of four, hold for four, and exhale for four.

Breathe Deep

Organize your daily goals and tasks, ensuring you start your day with a clear direction.

Plan with Purpose

Head outdoors or open a window to bask in the natural morning light. This practice helps regulate your circadian rhythm and boosts mood.

Natural Light Exposure

Dr. Andrew Huberman, a renowned neuroscientist, and professor at Stanford University, starts his day with a meticulously designed morning routine to maximize productivity and well-being. Join him in these invigorating steps for a fulfilling start to your day:
<ul>
<li>Rise and Shine</li>
<li>Breathe Deep</li>
<li>Natural Light Exposure</li>
<li>Hydrate</li>
<li>Mindful Movement</li>
<li>Gratitude Reflection</li>
<li>Mindful Meditation</li>
<li>Plan with Purpose</li>
<li>Balanced Breakfast</li>
<li>Cold Shower Revival</li>
</ul>

Andrew Huberman's Energizing Morning Routine

Dedicate a few minutes to mindfulness meditation. Focus on your breath, clear your thoughts, and cultivate a sense of inner calm.

Mindful Meditation

Conclude your morning routine with an invigorating cold shower or a contrast shower to awaken your senses and boost alertness.

Cold Shower Revival

Spend a moment reflecting on three things you're grateful for. This practice cultivates a positive mindset for the day ahead.

Gratitude Reflection

Rehydrate your body by sipping a glass of water with a splash of lemon to kickstart your metabolism.

Hydrate

Wake up early, ideally with the rising sun, to make the most of the tranquility and freshness of the morning.

Rise and Shine

Dr. Andrew Huberman discusses how you can feel more energized and sleep better by doing one thing every morning—getting bright sunlight.

Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab Podcast.

Full episode: https://youtu.be/h2aWYjSA1Jc
Show notes: https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing

#HubermanLab #Sleep

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Newsletter: https://hubermanlab.com/neural-network

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Welcome to the official Huberman Lab Clips YouTube channel. Here you'll find clips from the Huberman Lab podcast.

For full episodes from the Huberman Lab podcast, please visit https://www.youtube.com/@hubermanlab


Rise and Shine

Similar ideas to Rise and Shine

1. Stick to a sleep schedule

Wake up early

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