I tried Andrew Huberman's Morning Routine FOR 100 DAYS and became LIMITLESS...

all right Dr huberman how do I become

Limitless I'm stressed I'm overworked

everyone wants to say what's the pill

that's gonna make me Limitless what's

the technology we actually have the

chemicals take 300 milligrams that will

reduce brain fog blast your system and

if you don't do this enough you are

messing yourself up in a number of ways

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at first these were just habits

but then

things started changing

I was blind but now I see

the pursuit of productivity and

well-being is a common goal but hitting

the right balance between the two can be

a challenge often I find myself

completely sacrificing one for the other

on one hand my productivity is through

the roof but my health and well-being

suffer or I'm completely zenned out

checking all the holistic boxes in my

life and productivity dies I tried many

different morning routines and really

struggled to find one to strike that

perfect balance until I found Andrew

huberman's morning routine

Andrew huberman is brilliant and has

documented hundreds of hours on this

topic but finding one clear and concise

regimen with all the videos and

conflicting information was very

difficult to do the routine can easily

be understood by breaking it down into

three sections morning linear and

non-linear additionally there are four

major pillars throughout this morning

routine that I'll share throughout the

video that have truly changed and

impacted my life for the better when it

comes to productivity and how I feel

throughout the day if you clicked on

this video you probably already know who

Andrew huberman is but for the five of

you that don't know who he is yet Andrew

huberman is a neuroscientist and a

tenured professor at Stanford University

in neurobiology and he's well known for

his widely popular podcast the huberman

lab I think there's a lot of brilliant

academic leaders out there on podcasts

and writing books and research papers

but what really makes Andrew stand out

to me personally is he not only talks

the talk but he walks the talk Andrew

looks like he takes his own advice he's

smart he's productive and it shows so

let's cover phase one the morning the

morning phase is all about setting the

tone and it generally goes from 6am to

10 a.m in the morning the first step is

almost immediately getting light into

your eyes and drinking salt water I take

some mineral drops in my water in the

morning trust me it doesn't taste great

but this really helped helps get the

neurons firing in your brain right away

in the morning and the light actually

helps set the tone for your circadian

rhythm so this is going to allow you to

not crash in the afternoon and actually

be able to go to sleep and be tired when

the Sun goes down and you're trying to

go to bed early plus it just feels good

to be in the Sun so it definitely helps

to do this next he recommends the

dreaded cold shower or a cold plunge if

you have one now this is going to give

you sustained dopamine levels all day

long and they've done a lot of research

on this chocolate sex and cocaine raise

your dopamine levels temporarily in the

short term about two times over Baseline

cold plunges or cold showers actually

increase your dopamine level 2.5 x over

Baseline so even more than hardcore

drugs cold plunges motivate you and keep

you sharp and focus and the beautiful

thing is it's a slow rise over time so

when you do the cold Plunge in the

morning you're going to be more focused

and more are sharp when doing tasks

throughout the day so he also recommends

that you delay your caffeine intake to

at least an hour after you wake up and

this is really going to help you offset

your cortisol levels in the beginning of

the day and I believe the term is called

adenosine this builds up when you sleep

and if you immediately drink caffeine it

temporarily suppresses it but it all

comes roaring back in the afternoon many

people find that if they delay their

caffeine intake to 90 to 120 minutes

after waking up that they feel more

alert in the morning and they completely

avoid that afternoon crash just this tip

alone has been huge for me like I

noticeably experience the difference

when I just wake up immediately go to

the coffee pot drink it down versus

waiting maybe having some tea that's not

really caffeinated getting some light in

my eyes it makes all the difference in

the world next he recommends to do some

light exercise in the morning this could

be walking this could be running weight

lifting I Jiu Jitsu in the evening which

is pretty intense and taxing on my

nervous system and my muscles and my

body so I don't want to overdo it in the

morning so I go a little bit lighter at

this part of the routine if you're doing

some kind of exercise in the morning

that's also going to support dopamine

levels throughout the day which is going

to help you stay motivated and focused

and sharp next up is the linear phase

the linear phase really lasts from about

10 a.m until 2 pm in the afternoon this

phase is where you can focus on your

deep work you're going to tackle most of

the day-to-day tasks that you need to

get done here he recommends doing a

90-minute work session followed by a 20

minute rest period you can also do the

Pomodoro Technique which is 25 minutes

on five minutes off on a simple timer to

keep you focused and knocking out tasks

so this is where I'm getting the

majority of my work done I'm meeting

with clients team members strategizing

and knocking out projects for my agency

one thing I'll do is I'll take short

breaks to maybe step outside side get

some sunlight in my face reset and then

jump back on to zoom land and while

you're working this phase I find it

really beneficial to put my phone on do

not disturb maybe Set It Off to the desk

because it's very very easy to go down

the rabbit hole of scrolling on social

media if you have it immediately at your

fingertips now lastly is the non-linear

phase the non-linear phase starts seven

to eight hours after waking up it

usually lasts about 2 p.m till 10 pm at

night this is my favorite time of the

day to be honest this phase is all about

focusing on the creative work so you're

doing all the analytical tasks in the

linear phase and in the non-linear phase

this is where you can be flexible and

creative with your work so I've actually

blocked out my calendar from 3 P.M to 5

PM so I can focus on my creative work

and not have to take meetings if it's

been an especially draining day I'll

engage in some non-sleep rest this is

very much recommended by huberman as

well yes so non-sleep deep rest nsdr is

an acronym that I coined because it

encompasses a lot of practices that are

not meditation per se but that bring the

brain and body into a state of

relaxation and focus this is where you

simply lay down for 10 to 15 minutes and

you don't actually go to sleep so you

can do some kind of mindful meditation

there's apps like headspace I personally

like to listen to the Dr Joe dispenza

meditation just to reset your mind

recharge yourself and give your body

some rest to go and tackle the project

you're working on he also recommends

getting outside at the end of the day

this is where you can have some social

interactions go to dinner meet with some

friends and family I typically get my

social interaction from Jiu Jitsu which

I do in the evening time about four

times a week and it's a big part of my

life so while training Jiu Jitsu isn't

part of the Andrew huberman routine or

protocol it's important to adopt some of

these science-backed routines and really

incorporate them and integrate them into

your lifestyle whatever that looks like

for you so just because you see your

favorite influence start waking up at

4am every day doesn't mean you need to

beat yourself up because you're not

doing the same it's about sustainability

it's about feeling good and Longevity so

I've been incorporating his teachings

into my morning routine for about four

months now and I can tell you it really

makes a difference just small things

even if you pick up one of these habits

delaying caffeine getting some sunlight

in your eyes maybe doing an ice bath

just one of these things you're gonna

feel a major impact and when you start

stacking them that's when you start to

get really crazy results and if you're

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