Losing fat in your 30’s and beyond can be very challenging. With a slowing metabolism and an aging body, It’s difficult for many to lose fat, especially belly fat. Some of my friends have accepted the fact that they’ve come to the point that a dad-bod is the only body they’ll be living with. However many still strive to keep fit. I’ve met several individuals who have tried every sport or exercise, only to be met with boredom and eventual defeat. I was in the same predicament until I found an amenable way to enjoy food and still have a relatively lean body. Enter Dr. Andrew Huberman’s morning routine.
Dr. Andrew Huberman’s Morning Routine: A Science-Backed Path to Optimal Performance
The first time I heard of this routine was from a friend who practiced intermittent fasting. There are different ways to modify your diet, but one particular method from a neuroscientist resonated with me.
Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, is well-known for his insights into brain function and human behavior. His morning routine, which he shares through various platforms, is designed to optimize mental and physical performance. This routine is grounded in scientific research, focusing on practices that enhance focus, energy levels, and overall well-being.
What Is Dr. Andrew Huberman’s Morning Routine About?
Dr. Huberman’s morning routine is a carefully structured set of activities aimed at setting the tone for the day. It incorporates elements like exposure to natural light, hydration, nutrition, movement, and mindfulness. Each component is designed to work synergistically, helping to regulate circadian rhythms, boost cognitive function, and maintain energy levels throughout the day.
What Does It Solve?
The routine addresses several key issues that many people face in their daily lives:
- Circadian Rhythm Disruption: Many people struggle with irregular sleep patterns due to artificial light exposure, inconsistent schedules, and other factors. Dr. Huberman’s routine helps realign the body’s internal clock, leading to better sleep and more consistent energy levels.
- Mental Fog and Lack of Focus: By incorporating practices that stimulate brain function, such as light exposure and physical activity, the routine helps eliminate morning grogginess and enhances cognitive clarity.
- Stress and Anxiety: The routine includes mindfulness practices that can reduce stress and anxiety, promoting a calmer, more focused state of mind.
How Does It Help?
The benefits of Dr. Huberman’s morning routine are wide-ranging:
- Improved Sleep Quality: Exposure to natural light early in the morning helps regulate melatonin production, leading to better sleep at night.
- Enhanced Focus and Productivity: Physical activity and hydration in the morning help wake up the body and mind, leading to increased focus and productivity throughout the day.
- Better Mood and Reduced Stress: Mindfulness practices and proper nutrition contribute to a more balanced mood and reduced stress levels.
- Overall Health and Well-being: The routine promotes physical and mental health, providing a strong foundation for a productive and fulfilling day.
How to Get Started
Implementing Dr. Huberman’s morning routine doesn’t require a complete overhaul of your lifestyle. Here’s how you can start:
- Morning Light Exposure: As soon as you wake up, spend some time outside or near a window to get natural light. Aim for at least 10-30 minutes of sunlight exposure within the first hour of waking.
- Hydration: Drink a large glass of water as soon as you wake up to kickstart your metabolism and rehydrate your body after a night of sleep.
- Movement: Engage in some form of physical activity, whether it’s a walk, stretching, or a more intense workout. This helps wake up your body and mind.
- Mindfulness Practice: Spend a few minutes in meditation, deep breathing, or journaling to set a positive tone for the day.
- Nutrition: Have a balanced breakfast that includes protein, healthy fats, and minimal sugar to fuel your body and brain.
How I adapted and modified to follow this routine
I found that the routine gave me a step-by-step checklist to follow in the morning.
- 6 AM-7 AM Morning Light Exposure: I have bought IoT lightbulbs that can be programmed to open at a specific time. This woke me up naturally, especially that my window faced north and natural light was not strong enough. To compensate, I take a 20-30 min morning walk or go to a part of my house where morning sun is available.
- 8 AM Hydration: Apart from drinking water, I added barley to my water as a source of fiber.
- 8:30 AM Morning Work
- Optional 9 AM Nutritious high protein breakfast (eggs, chicken, mushrooms, a bit of leafy greens and vegetables)
- 10 AM Moderate to Intense Movement: This can be a walk or a full-body workout.
- As Needed: Mindfulness practice such as meditation and deep breathing.
- 12 Noon Lunch has rice or some complex carbohydrate to fuel me up for the rest of the day.
I eventually toned up, lost my belly fat, and was able to maintain my weight and even gain some muscles.
Supporting Resources
For a more in-depth explanation of Dr. Huberman’s morning routine and the science behind it, you can watch his discussion on YouTube:
Truthfully, everyone is different and most methods might not even work. The key is to experiment and see which works. Dr. Andrew Huberman’s morning routine is a powerful tool for anyone looking to optimize their day. By incorporating simple yet effective practices into your morning, you can improve your focus, productivity, and overall well-being. Start small, and gradually build these habits into your routine to experience the benefits for yourself. Best of all, you’ll lose fat and be able to
