How To Win Your Day In The First 90 Minutes - Andrew Huberman

About this video

• Video Title: How To Win Your Day In The First 90 Minutes - Andrew Huberman
• Channel: Chris Williamson
• Speakers: Andrew Huberman, Chris Williamson
• Duration: 00:09:36

Overview

This video features Andrew Huberman discussing his morning routine and strategies for maximizing the first 90 minutes of his day to improve sleep, energy, mood, and metabolism. He emphasizes the importance of natural light exposure, hydration, and engaging in cognitively demanding tasks before consuming caffeine.

Key takeaways

• Morning Light Exposure: Getting natural light in your eyes within the first few hours of waking is crucial for regulating sleep, energy, mood, and metabolism. Aim for about 10 minutes, or longer if it's cloudy.
• Hydration and Electrolytes: Start the day with water, and consider electrolytes like those in "element" packets or sea salt, especially before consuming caffeine.
• Delayed Caffeine Intake: Wait 90-120 minutes after waking before consuming caffeine to allow your adenosine system to naturally decrease its activity.
• Focused Morning Tasks: Dedicate the first 90 minutes to cognitively challenging tasks and avoid emails or social media to foster linear thinking and prevent distractions.
• Consistent Exercise Routine: Maintain a consistent weight training schedule (e.g., 45-60 minutes every other day) and incorporate cardio on off days, ideally in the morning or early afternoon.