You’ve probably heard of the Andrew Huberman morning routine…

There are thousands of testimonials out there claiming that this routine in particular has changed lives.

Let’s break down what it involves and why it can be so effective, especially for you athletes. Let’s face it, if you’re on this page and following the 826 journey - content like this should be helpful in optimizing your lifestyle to make you feel, move, train and recover better.

What is Andrew Huberman’s Morning Routine?

Andrew Huberman, a renowned neuroscientist and Stanford University professor has captivated audiences worldwide with his insights on optimising brain function for a happier, more productive life. Through his podcast, Huberman Lab, he shares practical tips rooted in neuroscience to help you live a more fulfilling life.

Aside from his scientific work, Huberman has also revealed his personal morning routine, which he believes is key to enhancing both physical and mental health.

Here are the ten steps he follows each morning:

1. Wake Up Early

‍Waking up around 5:00 or 6:00 am helps regulate your circadian rhythm, improve sleep quality, and keep you feeling energized and focused throughout the day.

A well-regulated circadian rhythm leads to better overall sleep quality. Good sleep is crucial for athletes as it allows for optimal recovery, muscle repair, and growth, as well as hormonal balance.

2. Get Exposure to Natural Light‍

Getting sunlight exposure within the first hour of waking up can regulate your body’s internal clock and elevate your mood and energy levels. If it's still dark, consider using a lightbox to simulate natural light.

Exposure to natural light in the morning can help reduce the production of melatonin, the hormone that makes you feel sleepy. This reduction leads to increased energy levels throughout the day, making it easier for athletes to tackle morning workouts and stay energised for subsequent activities.

Consistent energy levels are crucial for maintaining high performance during both training and day-to-day work for you professionals and students out there.

3. Hydrate‍

Rehydrate your body as soon as you wake up with a glass of water. Adding lemon juice or apple cider vinegar can further benefit your digestion and overall gut health, which plays a crucial role in brain function.

Drinking a glass of water upon waking helps to immediately replenish lost fluids, which is crucial for athletes. Proper hydration is essential for maintaining optimal muscle function, preventing cramps, reducing fatigue, and enhancing overall physical performance.

Both lemon juice and apple cider vinegar are mildly acidic, which can help stimulate the production of stomach acid and digestive enzymes. This can enhance nutrient absorption and improve digestive efficiency, which is vital for athletes who need to optimize their nutritional intake for energy, muscle repair, and recovery.

4. Meditate‍

Practice meditation for at least 10 minutes every morning to reduce stress and improve mental clarity. Focus on your breathing to regulate the autonomic nervous system and promote relaxation.

The autonomic nervous system controls involuntary bodily functions such as heart rate, digestion, and respiratory rate.

By promoting a state of relaxation and activating the parasympathetic nervous system (the "rest and digest" mode), meditation can help counterbalance the sympathetic nervous system (the "fight or flight" response), which is often overactive in athletes due to intense physical exertion.

This balance supports recovery, reduces muscle tension, and improves overall physiological health.

5. Stretch‍

Spend a few minutes stretching to enhance flexibility, reduce muscle tension, and increase blood flow. Incorporate light yoga or mobility exercises into your routine for added benefits.

If you need some guidance here - check out our Mobility Handbook. It contains a variety of exercises all used by 826 coaches and clients.

Stretching and mobility work doesn’t have to be time-consuming. A quick 15 minutes in the morning will have you feeling like a new person.

Plus, a morning routine that includes stretching and mobility exercises serves as an effective warm-up, gently preparing the body for training sessions and a day full of movement.

6. Exercise

‍Engage in some form of physical activity, such as jogging, lifting weights, or high-intensity interval training (HIIT), to boost your fitness and energy levels and improve cardiovascular health and metabolism.

We won’t ever get tired of saying it (Obviously being called 826 Fit means we are going to preach the foundations of fitness… that being exercise). Daily exercise in some form is so important.

We aren’t saying to run yourself into the ground day in, day out. But exercise with a good level of intensity is going to do wonders if you’re not already incorporating it to your routine.

Said wonders include:

- Increased energy levels
- Improved cardiovascular health
- Promotion of fat loss
- Enhanced Metabolism
- Strength and muscle gains
- Better mood and focus
- Stress reduction
- Better sleep

If you’ve been reading our other posts, we probably sound like a broken record, but the benefits sound pretty good, right?

If you need some exercise inspiration or some plans to follow, we’ve got you covered with a few different workout routines you can follow (and they’re free).

Check them out!

826 Resources

7. Fuel Up with a Healthy Breakfast‍

Consume a nutrient-rich breakfast that includes proteins, healthy fats, and complex carbohydrates to provide sustained energy throughout the day. Consider meals like eggs, avocado, and whole-grain toast.

A good breakfast with organic whole foods can also improve cognitive function.

Complex carbohydrates provide glucose, the brain’s primary energy source, while proteins and healthy fats support neurotransmitter production and brain health.

For athletes, this translates to better focus, quicker decision-making, and enhanced mental clarity during training and competition.

8. Cold Exposure

‍Exposing your body to cold temperatures through a cold shower or a cold plunge can enhance circulation, reduce inflammation, and boost metabolism. Start with short bursts of cold exposure and gradually increase over time.

Cold exposure constricts blood vessels, which helps to push blood through the circulatory system. When the body warms up again, blood vessels dilate, improving overall circulation and aiding in the delivery of oxygen and nutrients to muscles, which supports recovery and reduces muscle soreness.

In terms of reducing inflammation, cold temperatures help by constricting blood vessels and reducing blood flow to exposed areas. This can be particularly beneficial for athletes experiencing post-training muscle soreness or joint inflammation, leading to quicker recovery and less discomfort.

9. Journal‍

Spend a few minutes each morning journaling your thoughts, goals, and intentions. This practice can improve self-awareness, mental health, and help track your progress toward personal goals.

Whether you fall into the category of athlete, student, busy 9-5’er, or even all three. Journaling might seem uncomfortable at first, but stay consistent and you’ll watch your stress levels fall, you’ll be more accountable and your motivation will be at an all-time high.

Find what works for you and journal in a way that is tailored to the version of yourself you want to be.

On the topic of journaling and mental health…‍

Another great practice to consider is therapy.

We know that fitting therapy into your morning routine isn’t likely, but if you’re on a path to bettering yourself, it might be worth looking into.

Therapy provides a space for you to explore your thoughts, feelings, and behaviours in a non-judgmental environment. It can help you gain a deeper understanding of yourself, your values, and your life goals.

This process of self-discovery can lead to personal growth and greater self-awareness. Something we’re all about here at 826.

For you busy professionals or students, it can be hard to find the time for the gym, social life, work, rest, let alone therapy.

This is where our friends at BetterHelp come in. Have a read and see what they have to say.

Taking care of your mental health is more important than ever. With BetterHelp, you can sign up today and get matched with a licensed therapist online. No need to deal with the hassle of finding a therapist on your own. They’ll match you with the right therapist in just 48 hours.

Try therapy with 25% off your first month

10. Set and Review Daily Goals‍

Establishing daily goals keeps you focused and motivated. Set both short-term and long-term goals, write them down, and review them at the end of the day to reflect on your progress and areas for improvement.

This practice fosters accountability, improves performance through structured planning, and boosts motivation by celebrating daily achievements.

Additionally, it enhances self-awareness and time management, ensuring consistent progress and effective training.

And there we have it.

That’s the famous Huberman morning routine, with some additional commentary around why the steps involved can be so beneficial and in some eyes, life-changing.

Now don’t expect to fit every single step of this routine in to your morning or tick each one off 365 days a year.

Start small.

Like the sound of journalling, give it a go and see how it impacts your day-to-day.

Maybe cold exposure isn’t for you, and that’s fine.

The key here is to set yourself up for success from the moment you wake up and continue your day with momentum.

Let us know if you try it out. We’d love to hear if the guidance from Andrew Huberman is as golden as the industry says it is.

Until next time,

-Mo7ion

(P.S., you can subscribe to our newsletter with more fitness, nutrition and recovery tips here)