A lifestyle experiment
Morning Brain Chemistry
Software development work is highly cognitive. So, I am always looking for ways to increase my mental capacities. Recently I came across a phenomenon called ‘Dr. Andrew Huberman.’ While he is a professor of neurobiology at Stanford, he is also a massively popular podcaster. The latter put me off quite a bit. I am not one to follow the masses, since they have a tendency to gravitate towards simplicity rather than the truth.
I am not in a position to judge the quality of neurological or biological research. So, I have only one way to assess Huberman’s credibility: repeat one of his ‘experiments.’ In particular, I am going to try following his recommended morning routine.
Andrew Huberman’s Morning Routine¹
- Wake up at 5:30–6:30.
- B-line to sunlight [10–15min]
- Replenish electrolytes [Element Water Vitamine Drink]
- Solve something difficult [90min]
- Workout [60min]
- Cold exposure [9-11mins per week]
- First meal
Additionally: no caffeine for the first 90–120 minutes.
My Adjustments
First, I avoid big-bang changes like the plague, so I will ease into these — especially the workout and cold exposure which can be dangerous if you are not used to them.
I also don’t have access to the Element water drink, and I am also on a tight budget since I am bootstrapping a startup.
Following Goal Guys’² example I am also adding the rule: I may only use my phone:
- to answer calls,
- as a timer,
- to play music during work and workouts.
Two parts of this morning routine that are likely easier for me than for most people. I never drink coffee, so the only caffeine I get is from my single cola can per day, and I usually drink that around lunch. I have previously been on an intense fasting diet, so I know how to handle both working and working out on an empty stomach.
1. Wake Up
I value sleep very highly. So much, in fact, that in my startup we follow the rule ‘sleep is the last thing we sacrifice.’ Sleep is crucial for short-term cognitive performance, and it also seems to be essential for long-term mental health by staving off Alzheimer's and dementia⁹.
To maximize sleep utility I avoid breaking my sleep cycles. My personal cycles are ~1.5 hours, so I reserve 7.5 hours for sleep. When I wake up during the night I adjust my wake-up time, so it aligns with 1.5-hour intervals.
I also prefer to wake up with light instead of sound, because light won't interrupt a cycle, but wakes me at the end of a cycle.
Huberman wakes up naturally between 5:30 and 6:30, but since I have to move my sleep a lot (2 hours) and light would be very disruptive to my girlfriend’s sleep I have elected to use an alarm. At least in the beginning.
2. B-line to Sunlight
Since it is summer at the time of writing, I follow his method exactly: take a walk as soon after waking as possible. No sunglasses, no hat. Look for a route that has as little shade as possible.
I love audiobooks, and I normally have one running whenever I have the chance. However, following the no-phone rule, I take these walks in silence. I don’t know whether this is important, but it is nice to have a moment to organize my thoughts.
Since I live in Denmark, in a few months there won't be any sunlight in the morning. When that happens I will instead turn on as much light as I can, skip the walk, and go straight to the water. Then when the sun rises I will take a walk.
3. Replenish Electrolytes
Before he discovered Element, Huberman drank salt water, so that is what I’m going to do. One of the benefits that Goal Guys² discovered was ‘overcoming something difficult or unpleasant.’ So I pour a large glass of cold water and mix in salt little by little until I don’t want to drink it.
Remember, your body consumes more water during fasting, so make sure to stay hydrated.
4. Solve Something Difficult
I try to do one hard thing a day.
— Andrew Huberman
I love being in flow. I love deep focussed work. And I love wrestling with hard problems. Normally my biggest problem is finding enough time to get in flow. So I relish getting 90 minutes to dive into some code.
I have added a wrinkle to this. While trying Lex Fridman’s (professor at MIT) daily routine, Ben Stevenson⁴ discovered the effect of setting a timer for work sessions and pausing it whenever he got distracted — even to go to the bathroom.
Our brain tries really hard to avoid System 2 (used when solving problems⁷’⁸), including trying to distract us and procrastinate. However, by setting a timer, and pausing it whenever we are not in System 2, we teach our brains that resistance is futile.
5. Workout
While Huberman follows a precise workout schedule, I am not looking to build muscle as much as just getting my pulse up. I focus on cardio, light exertion, and endurance.
I would love to go climbing, but transport time makes that unfeasible. I don’t have any real training equipment at home, except for a skipping rope and a Powerball (https://www.amazon.de/-/en/Powerball-Lightning-Gyroscopic-Exerciser-Transparent/dp/B0011DYYF2/). My plan is to do 2.5 minutes of each: rope, right arm, left arm, and rest. Repeat without overexertion.
6. Cold Exposure³
By far, the part I dread most. I don’t have access to an ice bath or cryo, so cold showers it is. Again, ease into this, so as with the salt water, I turn on the shower, and little by little I lower the temperature until I think: I don’t want to go in, but it is safe⁶. Then I plunge in, head first to activate the mammalian diving reflex. I stay in for 1:30 minutes.
Keep in mind, if you are trying to build muscle during your workout you should not take a cold shower right after.
Afterward, I don’t take my regular shower until my body has had time to warm up on its own⁵, so I have brunch or do grind work (emails and invoices).
Initial Observation (After the First Day)
Whenever I have tried to wake up earlier in the past, I have almost always failed. Only after like a month of sluggish mornings have I been able to move my wake-up time, and even then it is extremely brittle — at the first party or vacation I am back to being a night owl.
This time was different. I think the morning sunlight reset my circadian rhythm so after the first day I was tired and fell asleep early, something I normally cannot do. Promising start.
Also, the cold shower was significantly easier on the second day.
Conclusion
(will be updated after 30 days)
References
¹ Andrew Huberman Reveals His Entire Morning Routine — Chris Williamson, https://www.youtube.com/watch?v=t-ezOLT2Kv0
² I Tried Andrew Huberman’s Morning Routine — [30 Days + Blood Tests] — Goal Guys, https://www.youtube.com/watch?v=roK4g1e28mM
³ The Optimal Morning Routine — Andrew Huberman — After Skool, https://youtu.be/gR_f-iwUGY4?t=656
⁴ I Tried Lex Fridman’s Daily Routine For A Week — Ben Stevenson, https://www.youtube.com/watch?v=x_Sr727xYug
⁵ Can you take a hot shower after an ice bath? (Cold Therapy) — Musclegun Team, https://musclegun.co.nz/blogs/news/can-you-take-hot-shower-after-ice-bath
⁶ The Science & Use of Cold Exposure for Health & Performance — Andrew, https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
⁷ The science of thinking — Veritasium, https://www.youtube.com/watch?v=UBVV8pch1dM
⁸ Thinking Fast and Slow — Daniel Kahneman, https://www.amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374533555
⁹ Lack of sleep in middle age may increase dementia risk — Erin Bryant, https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk
