< shift/library / biohacking

Huberman Morning Stack

biohacking · medium · 60-90 minutes total morning routine

What is Huberman Morning Stack?

Andrew Huberman's science-backed morning protocol combining sunlight, delayed caffeine, cold exposure, and exercise for optimal cortisol timing and sustained energy.

Is there evidence for it?

EVIDENCEstrong

How do you do Huberman Morning Stack?

  1. 1.Wake up and get 10-30 min outdoor sunlight within first hour (no sunglasses)
  2. 2.Hydrate with 16-32oz water + electrolytes (pinch of sea salt)
  3. 3.Delay caffeine 90-120 minutes after waking to clear residual adenosine
  4. 4.Exercise within 1-3 hours of waking (alternating cardio and resistance)
  5. 5.Optional: 1-3 min cold shower after exercise for dopamine/norepinephrine boost

How long does it take?

60-90 minutes total morning routine.

Is it hard to start?

medium.

Source: Dr. Andrew Huberman (Stanford), Huberman Lab Podcast
energy · biohacking · habits · sleep · focus · health · performance
> find what fits you

Related in biohacking

NAD+ Optimization StrategiesNAD+ levels decline by roughly 50% by middle age, driven by decreased NAMPT expression, increased CD38...Deliberate Heat Exposure (Sauna Protocol)Regular sauna use (4-7x per week, 20 min at 174°F+) reduces all-cause mortality by 40% and cardiovascular...Mitochondrial Uncoupling via Cold + ExerciseCombine cold exposure with exercise to maximally activate brown adipose tissue (BAT) and UCP1 mitochondrial...Cold Exposure for Norepinephrine and ResilienceDeliberate cold exposure (cold showers, ice baths, cold water immersion) triggers a massive and sustained...Functional Mushroom StackDaily supplementation with functional mushrooms: Lion's Mane (cognition), Reishi (sleep/calm), Cordyceps...Sauna Protocol (Deliberate Heat Exposure)Use a sauna 2-4 times per week at 80-100°C for 15-20 minutes per session. Finnish research on 2,300 men over...

> everything in biohacking

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.