Andrew Huberman's morning routine is not a simple checklist but a scientifically structured protocol designed to optimize his energy, mood, and focus throughout the day. Before touching any supplements, he focuses on foundational, no-cost habits, which he stresses are far more important. This article breaks down the key components of his morning regimen, from hydration to supplements, offering a clear guide to his systematic approach.
The Foundational Morning Protocol
Huberman's philosophy centers on optimizing fundamental behaviors before relying on any pills or powders. His morning begins not with a caffeine hit, but with intentional actions that regulate his internal clock and prepare his body for the day. These steps are crucial for anyone looking to adopt a science-based approach to wellness.
Morning Sunlight Exposure
The first and arguably most critical step in Huberman's day is getting sunlight in his eyes within the first hour of waking.
- Why it works: Viewing bright light early in the day signals to the brain's circadian clock that it's daytime. This triggers the release of cortisol, the hormone that promotes alertness, and suppresses melatonin, the sleep hormone.
- How much is needed: 5-10 minutes on a bright, sunny day, and 15-20 minutes on a cloudy day are sufficient.
- Important notes: Do not wear sunglasses or view through a window, as the glass filters out the necessary light wavelengths. Never look directly at the sun to avoid damaging your eyes.
The Huberman Hydration Method
Huberman emphasizes rehydrating with water and electrolytes immediately upon waking.
- Quantity: He drinks 16-32 ounces of water right away to counter overnight dehydration.
- Electrolytes: He adds a pinch of sea salt or uses an electrolyte drink like LMNT to replenish sodium, magnesium, and potassium, which are essential for nerve and muscle function.
- Benefit: This protocol stabilizes blood volume and prevents the lightheadedness that can sometimes accompany intermittent fasting.
Delaying Your Caffeine
Unlike most people who reach for coffee immediately, Huberman waits 90-120 minutes before his first dose of caffeine.
- The science: Delaying caffeine allows the body's natural morning cortisol peak to occur uninterrupted. Drinking caffeine too early can blunt this natural wake-up response and lead to a mid-afternoon energy crash.
- Alternative sources: When he does consume caffeine, he sometimes opts for yerba mate, especially before resistance training.
Andrew Huberman's Morning Supplements
After his foundational protocols are complete, Huberman may incorporate specific supplements based on his goals for the day.
| Supplement | Purpose | Typical Dose | Timing | Notes |
|---|---|---|---|---|
| AG1 (Athletic Greens) | Foundational micronutrients, probiotics, and minerals | 1 scoop | Early morning, with water | Covers nutritional gaps, supports gut health. |
| NMN/NR (Optional) | Sustained mental and physical energy | 500-1000 mg | With water, 30-60 mins before a meal | Boosts NAD+ levels for cellular energy. |
| L-Tyrosine | Enhanced focus and mood | 500-1000 mg | Before a focused task | Precursor to dopamine and norepinephrine. |
| Creatine | Cognitive and physical performance | 5g daily | Can be taken anytime | Supports cellular energy production in the brain and muscles. |
| Omega-3s (High EPA) | Brain and cardiovascular health | 1-2g EPA | With food | Important for focus and reducing inflammation. |
How Huberman's Morning Routine Works Together
These protocols are designed to be synergistic. The sunlight exposure primes the body to wake up naturally by regulating cortisol. Hydrating with electrolytes immediately helps rehydrate and prepare the nervous system. The delayed caffeine then provides a clean energy boost without interfering with the natural cortisol peak. Lastly, targeted supplements support specific goals, whether it's enhanced focus with L-Tyrosine or foundational nutrition with AG1. This systematic approach ensures each element of the routine builds upon the last for maximum benefit. For more detailed information on Huberman's supplement philosophy, you can visit his official website at the Huberman Lab.
Conclusion: Prioritize Behaviors First
While the list of supplements Andrew Huberman takes is extensive, his consistent message is that supplements are secondary to foundational behaviors like proper sleep, nutrition, and light exposure. His morning routine is a masterclass in leveraging basic biological signals to achieve a state of optimal performance naturally. By incorporating his principles—prioritizing sunlight and hydration, delaying caffeine, and using supplements strategically—you can build a morning routine tailored to your own health and performance goals.
