Build a Morning Routine
Morning sunlight, cold exposure, caffeine timing, and breathwork. The science behind building a morning stack that sets your circadian rhythm, energy, and focus for the day.
Morning sunlight, cold exposure, caffeine timing, and breathwork. The science behind building a morning stack that sets your circadian rhythm, energy, and focus for the day.
Episodes
Andrew Huberman provides a comprehensive toolkit for improving sleep quality and daytime alertness, grounded in the two forces that govern sleep-wake cycles: adenosine (the chem...
Get morning sunlight within 30-60 minutes of waking, keep your bedroom at 65-68F, and maintain a consistent wake time. Supplements like magnesium threonate and apigenin can help...
Four levers that directly control sleep quality: morning light exposure to set your circadian clock, bedroom temperature for melatonin production, meal timing relative to bedtim...
Most people eat across 15+ hour windows, but restricting to 12 hours or less optimizes circadian function. Melatonin inhibits insulin, so eating near bedtime impairs glucose met...
Ben Greenfield sits down with Brian McMaster, founder and CEO of M&M Quality Solutions and one of Ben's personal coaching clients, to discuss the daily routines and biohacking s...
Dr. Leland Stillman discusses how environmental factors shape health regardless of diet or exercise. Topics include sunlight as medicine, circadian lighting, EMF exposure, breat...
Ben Greenfield interviews Shawn Stevenson, author of Sleep Smarter, about optimizing sleep quality through light exposure, caffeine management, and circadian rhythm alignment. S...
Dr. Andrew Huberman, neuroscientist and Associate Professor at Stanford University School of Medicine, joins Chris Williamson to share his favorite science-backed tools for opti...
Dr. Andy Galpin interviews Dr. Allison Brager, a neuroscientist specializing in sleep and circadian biology with a background in military performance research, about optimizing ...
Luke Storey reconnects with Matt Maruca, founder and CEO of Ra Optics, for a deep dive into circadian biology and the science of light. They explore how light profoundly shapes ...
Delay your morning coffee 90-120 minutes after waking to avoid afternoon crashes. Let your natural cortisol peak clear adenosine first, then use caffeine to extend alertness rat...
Andrew Huberman delivers a comprehensive overview of how different wavelengths of light affect human biology. He explains that light is electromagnetic energy absorbed by photor...