Routines

Morning Routines of High Performers

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 Andrew Huberman, a neuroscientist and professor, prioritizes optimizing his mornings for focus and performance. Here's a breakdown of his routine:

  • Early Wake-up (5:30am-6:30am): He wakes up naturally without relying on alarms.
  • Sunlight Exposure (6:45am): Within the first hour of waking, he gets sunlight exposure, ideally going for a short walk for added optic flow.
  • Hydration (6:00am): Rehydrates with two glasses of water.
  • Mindfulness (6:00am): Practices Yoga Nidra, a form of meditative relaxation, for 10-35 minutes.
  • Cold Exposure (7:00am): He incorporates cold showers or ice baths for a short duration.
  • Exercise (7:30am): Engages in a 60-minute workout session.
  • Delayed Caffeine (10:00am): Waits 2 hours after waking to consume caffeine, allowing for optimal adenosine regulation.
  • Intermittent Fasting (1:00pm): Practices time-restricted eating, delaying his first meal until the afternoon.

 

Bryan Johnson, known for his focus on biohacking and longevity, has a very specific and regimented morning routine. Here's a breakdown of the key elements:

  • Natural Wake Up (4:30am-6:00am): He wakes up naturally without an alarm, relying on his body's internal clock.
  • Biometric Measurements (Upon Waking): He starts by taking his temperature, body weight, body composition (fat, muscle, water, etc.), and other health metrics.
  • Light Therapy (After Biometrics): He uses UV and/or blue light therapy to help regulate his circadian rhythm, especially if waking up before sunrise.
  • Meditation (Recently Added): He incorporates 10 minutes of meditation into his routine for focus and mental clarity.
  • Eye Care (After Meditation): He uses a device to address dry eyes and applies eye drops to prevent cataracts.
  • Supplements (Morning Pills): He takes a significant amount (around 50-60) of vitamins and minerals with a special green drink.
  • Breakfast (Super Veggie Meal): He consumes a specific "super veggie" dish packed with nutrients and follows it with a protein-rich nut pudding.

Important Points:

  • This routine is quite extensive and might not be practical or desirable for everyone.
  • It's important to consult with a doctor before attempting any drastic changes to your diet or incorporating practices like heavy supplementation.
  • The core aspects might be interesting for those curious about biohacking trends, but it's best to adapt practices to your individual needs and preferences.

Andrew Wilkinson, known for his focus on productivity and work-life balance, has a morning routine that prioritizes hydration, reflection, and a gradual ease into the day. Here's a breakdown of the key elements:

  • Hydration + Coffee (After Waking): He starts his day with a big glass of water, often containing electrolytes, to rehydrate after sleep. If it's sunny, he'll make an AeroPress coffee (black) and enjoy it outside for a few minutes.
  • Sleep Review (After Waking): He checks his Oura Ring sleep score to understand his sleep quality the night before.
  • Weather Dependent Routine: The presence of sunshine influences his next step. On sunny days, he enjoys coffee on the patio. On overcast or rainy days, he might use a specific light therapy device.

 

David Sinclair, a Harvard professor and researcher on aging, prioritizes oral health and certain supplements in his morning routine for longevity. Here's a breakdown of the key elements:

  • Oral Care (First Thing): He starts with a unique approach - rinsing his mouth with coconut oil to improve his oral microbiome.
  • Hydration (After Oral Care): He follows with a glass of hot water and lemon, a classic choice for morning hydration.
  • Non-Toxic Brushing: He uses a non-toxic toothpaste to brush his teeth.
  • Light Breakfast (Optional): While technically still fasting, he might have a small amount of yogurt mixed with plant-derived polyphenols, like resveratrol, for their potential health benefits.

Additional Points:

  • David Sinclair is a proponent of intermittent fasting, so his breakfast is minimal.
  • He prioritizes specific supplements like NMN and resveratrol, believing they promote NAD+ production and cellular health, but their effectiveness is still being researched.
  • This routine focuses on gut and cellular health, which aligns with his research interests.

 

Peter Attia, a physician focusing on longevity and health optimization, prioritizes sleep, mindfulness, and starting his day strong. Here's a glimpse into his morning routine:

  • Variable Wake Up (4:00am-8:30am): He wakes up within this range, not relying on a fixed alarm but aiming for 7-8 hours of sleep.
  • Sleep Data Check (First Thing): He analyzes his sleep data using a sleep tracker, focusing on metrics like sleep duration, heart rate variability (HRV), and resting heart rate.
  • Meditation (Optional): He uses apps like 10% Happier or Waking Up for guided meditations or lessons, prioritizing mental well-being.
  • Coffee (After Meditation): He enjoys a French press coffee with his wife, likely after some time has passed since waking to optimize the effects of caffeine.

 

Tim Ferriss, author and entrepreneur known for his focus on productivity and performance, follows a morning routine designed to jumpstart his day and prime him for focus. Here's a breakdown of the key elements:

Light Movement (Optional - 5-10 minutes): He might perform some light movements like push-ups or jumping jacks to wake himself up and get his blood flowing.

Hydration (5-10 minutes): He rehydrates with water, sometimes adding lemon or electrolytes.

Tea (Optional - 5-10 minutes): He might enjoy a cup of green tea for its potential cognitive benefits.

Journaling (5-10 minutes): He uses a journaling method called "Morning Pages" to clear his mind and set intentions for the day.

5-Minute Journal (5MJ) (Optional - 5 minutes): He might use his own creation, the 5-Minute Journal, which prompts him on gratitude and goals for the day.

Meditation (Optional - 20-22 minutes): He may practice transcendental meditation for its stress-reducing and focus-enhancing benefits.

Cold Shower (Optional): Similar to Andrew Huberman, he might incorporate a brief cold shower for a potential mood boost and alertness.

No Screen Time (Early Morning): He avoids checking emails, social media, or news first thing to maintain focus and avoid information overload.

 

Remember: This is a general outline, and some aspects might not be ideal for everyone. Experiment and find what works best for your own morning routine.

It's important to consult with a doctor before attempting any drastic changes to your diet or incorporating practices like heavy supplementation.

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