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The Intermittent Fasting Routine

A Guide to Benefits, Diets, and Age-Specific Strategies

Intermittent fasting has become increasingly popular as a method for improving health, managing weight, and enhancing metabolic well-being. This approach to dieting, which alternates between periods of fasting and eating, is praised for its ability to aid in weight reduction, boost metabolic health, and potentially increase lifespan. This article will discuss the benefits, diet, and age-specific strategies for intermittent fasting.

Optimized For:

  • Diet
  • Health
  • Lifestyle
  • Wellness
  • Published: December 29, 2024
  • Last Updated: January 22, 2025
    • A piece of Salmon on a clock surrounded by apples

      Different Types Of Fasting Plans

      Intermittent fasting comes in various forms. It’s important to select a fasting schedule that fits your lifestyle, preferences, and health goals.

      16/8 Intermittent Fasting Method

      Fasting Period:

      You fast for 16 consecutive hours. During this time, you abstain from all caloric intake. Non-caloric beverages like water, black coffee, and herbal teas are typically allowed and encouraged to maintain hydration and lose weight.

      Eating Window:

      After the 16-hour fast, you have an 8-hour window to consume all your daily calories. This doesn’t mean unrestricted eating; it’s still important to focus on nutritious, balanced meals to meet your dietary needs.

      Benefits Of 16/8 Fasting Plan

      • Weight Loss and Fat Loss: The 16/8 method can help reduce overall calorie intake, leading to weight loss. It also promotes fat burning during the fasting state.
      • Improved Metabolic Health: It can improve insulin sensitivity, reduce inflammation, and lower the risk of developing type 2 diabetes.
      • Enhanced Brain Health: Fasting encourages the production of brain-derived neurotrophic factor (BDNF), which supports cognitive function, and may reduce the risk of neurodegenerative diseases.
      • Convenience: The 16/8 intermittent fasting method is easier to maintain than traditional diets, as it simplifies meal planning and reduces the need for constant calorie counting.

      Quick Guide to 16/8 Fasting

      • Pick Your Eating Window: Since its a time restricted fasting method, most go for 12:00 PM to 8:00 PM. Adjust to fit your daily routine.
      • Ease Into It: Start with a shorter fasting period and gradually extend to 16 hours.
      • Eat Well: Focus on proteins, vegetables, healthy fats, and whole grains during your eating hours.
      • Stay Hydrated: Drink lots of water, and you can have black coffee and herbal tea too.
      • Listen to Your Body: Adjust the fasting window if needed. Consult a doctor if discomfort continues.
      • Keep It Consistent: Stick to your fasting and eating schedule as closely as possible.
      • Practice Moderation: Enjoy balanced meals without overeating during your eating window.
      • Stay Active: Fit exercise into your schedule in a way that feels right for you.
      • Be Flexible: Make changes as your lifestyle or goals evolve.
      • Find Support: Join a community for motivation and tips.
    • A fish placed on a plate beside a calendar, forks, knife

      5:2 Intermittent Fasting Plan

      Normal Eating:

      For five days a week, you eat normally without any calorie restriction. “Normal” means following a healthy and balanced diet without overindulging.

      Restricted Intake:

      On the remaining two days which involves fasting, you reduce your calorie intake to about 500-600 calories per day for women and men, respectively. These two days that involve fasting should not be consecutive. You must spread them throughout the week for better manageability and less stress on the body.

      Benefits Of 5:2 Fasting Method

      • Weight Loss: By reducing overall weekly calorie intake, the 5:2 plan can lead to weight loss and fat reduction.
      • Metabolic Health: The 5:2 plan can improve insulin sensitivity, reduce inflammation, and possibly lower the risk of chronic diseases such as type 2 diabetes and heart disease.
      • Simplicity and Flexibility: The 5:2 plan is easier to follow than daily calorie restriction or stricter fasting methods. It offers flexibility on fasting days and allows for a normal diet most of the week.

      Considerations

      • Not for Everyone: The 5:2 plan may not be suitable for everyone, especially individuals with certain health conditions, pregnant or breastfeeding women, and those with a history of eating disorders.
      • Consult Healthcare Providers: It’s wise to consult with a healthcare professional before starting any new diet plan or stop eating, especially if you have pre-existing health conditions.

      Quick Guide to the 5:2 Plan

      • Select Fasting Days: You can choose alternate days per week (e.g., Monday and Wednesday) for fasting.
      • Limit Calories on Fasting Days: Aim for 500 calories for women and 600 for men in the alternate day fasting method.
      • Eat Normally Otherwise: On the five non-fasting days, maintain a balanced diet without calorie restriction and don’t skip breakfast.
      • Prep Fasting Meals: Plan meals rich in protein and fiber to stay full on low-calorie days.
      • Keep Hydrated: Use HydroFlask to drink plenty of water and calorie-free beverages during fasting days.
      • Listen to Your Body: Adjust if you feel unwell and consult a healthcare provider if necessary.
      • Stay Consistent: Keep to your time restricted fasting schedule for the best results.
      • Be Active: Continue regular exercise, adjusting for energy levels on fasting days.
      • Find Support: Connect with others who are fasting for motivation and advice.
      • Customize as Needed: Tailor the plan to suit your lifestyle and health needs.
    • A man sitting on a table in his home eating a meal at night

      One Meal a Day (OMAD)

      For the OMAD fasting method, you eat once a day and choose a specific hour to consume a large, nutritious meal that fits all your calorie and nutrient needs for the day.

      The timing of this meal can be based on personal preference or lifestyle—some choose dinner, while others may opt for breakfast or lunch.

      Key Principles

      • Nutrient Density: Given the single-meal structure, it’s crucial to focus on nutrient-dense foods to meet your daily requirements for vitamins, minerals, proteins, fats, and carbohydrates.
      • Flexibility in Food Choice: While OMAD doesn’t prescribe specific foods, the importance of a balanced meal is emphasized to ensure you’re supporting your body’s needs.
      • Hydration: Staying hydrated throughout the day is vital. Water, unsweetened tea, and black coffee are typically allowed outside of the eating window.

      Benefits Of OMAD

      • Weight Management: OMAD can lead to weight loss by simplifying calorie restriction. It’s easier for some people to eat fewer calories by limiting intake to just one meal.
      • Simplicity: This method eliminates the need for meal planning and preparation throughout the day, which can save time and reduce decision fatigue related to eating.
      • Potential Health Benefits: Like other forms of intermittent fasting, OMAD may improve insulin sensitivity, reduce inflammation, and support metabolic health.

      Considerations

      • Adaptation Period: Adjusting to OMAD can be challenging. Initial side effects may include hunger, fatigue, and irritability as the body adapts to a new eating pattern.
      • Social and Lifestyle Impact: Eating only once a day can affect social interactions and activities centered around food. It may also require significant adjustments to work and personal schedules.
      • Risk of Nutrient Deficiency: There’s a risk of not getting enough nutrients, which can impact health over time. Careful meal planning is essential to avoid deficiencies.
      • Not Suitable for Everyone: OMAD is not recommended for everyone, particularly those with health conditions, pregnant women, individuals with a history of eating disorders, or those who are underweight.

      OMAD Daily Routine

      Morning:

      • Stay Hydrated: Start your day by drinking water from HydroFlask to kickstart hydration.
      • Engage in Light Exercise: If you prefer morning workouts, consider light activities like walking, yoga, or meditation. You can use the Headspace App for morning meditation.
      • Stay Busy: Engage in work, study, or any daily tasks to keep your mind off food. If you enjoy coffee or tea, a cup of fresh coffee from Bulletproof or Assam organic tea from Assamika can help suppress appetite and provide a mild energy boost.

      Afternoon:

      • Continue to Hydrate: Keep drinking water throughout the day. Staying hydrated is key to managing hunger and maintaining energy levels.
      • Take Breaks: Short walks or stretches can help break up the day and reduce any focus on hunger.
      • Prepare Your Meal: If your eating window is in the evening, use some time in the afternoon to plan and prepare your meal.

      Evening (Mealtime):

      • Enjoy Your Meal: Eat your well-balanced meal slowly, savoring each bite. This is your time to nourish your body, so make sure your meal is nutrient-dense.
      • Hydrate: Have water with your meal. Avoiding sugary drinks or excessive caffeine is advisable, especially if your mealtime is close to bedtime.
      • Relax and Digest: After eating, give yourself time to relax and digest. Gentle activities like walking can aid digestion and help you wind down for the day.

      Night:

      • Wind Down: Establish a relaxing nighttime routine to prepare for a good night’s sleep. Avoid intense physical activities or stressful tasks.
      • Plan for Tomorrow: If your OMAD fasting routine varies in timing day by day, decide when tomorrow’s meal will be and what it might include.
      • Sleep Well: Ensure you get adequate rest to support your body’s recovery and metabolic processes.
    • Some veggies placed on top of white rice on a plate at a table

      3-Day Fast

      A 3-day fast involves abstaining from eating for three consecutive days, focusing instead on consuming water and, in some cases, other calorie-free beverages or minimal nourishment like bone broth.

      Benefits of 3-Day Fast

      The 3-day fast offers several potential health benefits, including:

      • Autophagy: The body’s self-cleansing process that removes damaged cells and generates new, healthy ones.
      • Metabolic Shift: Transitioning the body’s energy source from glucose to fat, aiding in weight management and improving metabolic health.
      • Enhanced Cognitive Function: Improved focus and mental clarity.
      • Detoxification: Supporting the body’s natural detoxification processes by giving the digestive system a rest.
      • Emotional and Psychological Gains: Increases emotional resilience and discipline, contributing to a sense of achievement and mental strength.
      • Inflammation Reduction: Decreasing bodily inflammation, promoting overall well-being.

      Considerations of 3-Day Fast

      Before embarking on a 3-day fast, it’s crucial to consider:

      • Medical Advice: Consulting with a healthcare provider, especially for individuals with pre-existing health conditions.
      • Nutritional Deficiencies: Ensuring that the fast does not lead to nutrient or electrolyte imbalances.
      • Physical Side Effects: Being prepared for potential side effects such as fatigue, headaches, and mood swings.

      How to Do It (3-Day Fast Routine)

      Preparation:

      • Identify your fasting goals and prepare mentally and physically by gradually reducing food intake and focusing on hydration.

      During the Fast:

      • Day 1: Start with meditation or light stretching, stay hydrated, and engage in gentle activities. You can use applications like Headspace to focus on meditation during the fast.
      • Day 2: Continue focusing on hydration, incorporate light physical activities like walking, and use herbal teas for comfort.
      • Day 3: Reflect on the fasting experience, plan for a nutritious break-fast meal, and slowly reintroduce solid foods post-fast.

      Breaking the Fast:

      • Gently reintroduce foods starting with small, easily digestible meals, progressively moving towards a regular diet, focusing on nutrient-dense foods to replenish the body.

      Check out a detailed article on 3-Day Fast.

    • Two glasses of water placed on a table along with an empty plate

      5-Day Fast

      A 5-day fast involves abstaining from all or certain types of food and caloric beverages for five consecutive days.

      It’s a practice aimed at health improvement, including kickstarting weight loss, enhancing mental clarity, and allowing the body to detoxify.

      Benefits of 5-Day Fast

      The 5-day fast offers numerous potential benefits:

      • Weight loss through fat burning.
      • Improved insulin sensitivity, aiding in blood sugar management.
      • Enhanced mental clarity and focus.
      • Detoxification and digestive rest.
      • Increased autophagy, leading to cellular cleansing and renewal.
      • Boosted immune system through regeneration of immune cells.
      • A deeper sense of mental refreshment compared to shorter fasts.

      Considerations of 5-Day Fast

      Before embarking on a 5-day fast, consider:

      • The necessity of medical consultation, especially for individuals with health concerns.
      • Potential challenges like hunger pangs, fatigue, headaches, and mood swings.
      • The importance of proper preparation, including hydration, gradual dietary adjustments, and planning for a low-stress schedule during the fast.
      • Strategies for safely breaking the fast to avoid gastrointestinal distress.

      How to Do It (5-Day Fast Routine)

      Preparation:

      • Increase water intake, adjust to lighter meals, and reduce caffeine and sugar.

      Daily Routine:

      • Day 1: Focus on hydration, light meditation, and gentle activities.
      • Day 2: Continue with hydration, light physical activity, and rest as needed.
      • Day 3-5: Maintain fluid and electrolyte intake, engage in calming activities, and prepare mentally for breaking the fast.

      Breaking the Fast:

      • Begin with liquids (broth or juice), then gradually reintroduce soft, easy-to-digest foods, followed by more solid foods, monitoring for any discomfort.

      Learn more about 5-Day Fast Routine.

    • An empty plate on a table with a spoon, fork and knife

      The Science Behind Intermittent Fasting

      Effect on Cellular and Hormonal Functions

      When you fast, several things happen in your body on a cellular and hormonal level. For instance, your body adjusts hormone levels to make stored body fat more accessible, ensuring energy is available during fasting periods.

      Insulin levels drop significantly, which facilitates fat burning. Human growth hormone (HGH) levels increase, supporting muscle gain and fat loss.

      Cells also initiate important repair processes and change the expression of genes linked to longevity and protection against disease.

      Metabolic Health Benefits

      One of its key benefits is the ability to improve insulin sensitivity, a factor that can reduce the risk of type 2 diabetes. Fasting can decrease blood sugar levels, blood pressure, and inflammation markers, all of which contribute to improved heart health and a lower risk of chronic diseases.

      Impact on Brain Health

      It promotes the release of the brain-derived neurotrophic factor (BDNF), a protein that supports brain health by encouraging the growth of new neurons and protecting existing cells. It may also aid in preventing neurodegenerative diseases and improving mood and mental well-being.

      Weight Loss

      By limiting the eating window, intermittent fasting naturally leads to reduced calorie intake, while also enhancing hormone function to facilitate weight loss.

      With improved metabolic rate from fasting, shedding pounds becomes more achievable without the necessity for caloric counting or restrictive diets.

    • A plate of fruits and vegetables on a table with a fork and knife

      9 Best Practices for Intermittent Fasting

      1. Choose the Right Intermittent Fasting Plan

      Intermittent fasting comes in various forms, including the 16/8 method (fasting for 16 hours, eating during an 8-hour window), the 5:2 plan (eating normally five days a week, reducing calorie intake on two non-consecutive days), and others.

      Select a fasting schedule that fits your lifestyle, preferences, and health goals. Starting with a less restrictive plan might help ease the transition.

      2. Hydrate Adequately

      Staying hydrated is crucial during fasting periods. Water, black coffee, and tea are excellent choices that can help you stay hydrated without breaking your fast. Hydration aids in hunger management and maintains physical performance and cognitive function.

      3. Prioritize Nutrient-Dense Foods

      When you do eat, focus on foods rich in nutrients. A balanced diet packed with vegetables, fruits, lean proteins, healthy fats, and whole grains supports your body’s needs, making fasting periods easier to manage and contribute to overall health.

      4. Gradually Increase Fasting Duration

      Consider starting with shorter fasting periods and gradually extend them. This approach allows your body to adjust more comfortably, reducing potential side effects like hunger pangs and fatigue.

      5. Listen to Your Body

      Pay close attention to how your body responds to fasting. If you experience adverse effects beyond the initial adjustment period, consider modifying your fasting schedule or consulting with a healthcare professional. Fasting should feel sustainable, not like a constant struggle.

      6. Manage Exercise with Fasting

      Exercise is important for overall health and can complement your fasting regimen. However, the timing and intensity of workouts might need adjustment.

      Some people perform well exercising on an empty stomach, while others may need to schedule workouts during their eating windows for optimal energy and performance.

      If you’re looking to exercise at home while fasting, you can use light resistance bands from Titan Fitness.

      7. Address Common Side Effects

      Initial side effects like headaches, lethargy, and irritability are common but usually temporary. Ensuring adequate hydration, maintaining electrolyte balance, and consuming small amounts of salt during fasting periods can help mitigate these effects.

      If side effects persist, it may be worth reassessing your fasting approach.

      8. Use Technology for Support

      Various apps and tools are available to help track your fasting periods, remind you of eating windows, assist you in making intermittent fasting plans and provide nutritional guidance.

      9. Be Patient and Consistent

      Lastly, patience and consistency are key. It may take several weeks to start noticing the benefits like weight loss, improved energy levels, and better metabolism.

    • A plate of spinach, avocado, and fish along with black coffee, spoon, and fork on a table

      Different Types Of Diet

      Nutrient-Dense Diet

      During your eating periods, it’s vital to focus on nutrient-dense foods that provide vitamins, minerals, and other nutrients essential for health.

      A diet rich in whole foods like vegetables, fruits, lean proteins, healthy fats, and whole grains supports bodily functions, improves satiety, and helps maintain energy levels.

      High-Protein, Low-Carb Diet

      Protein is essential for muscle repair and growth, especially if you incorporate exercise into your daily routine.

      It also increases satiety, which can make fasting periods more manageable. Low-carb options can help stabilize blood sugar levels, reducing cravings and energy dips. You could go for meat, fish, eggs, broccoli, avocados, and spinach.

      Example Meal: Grilled chicken breast with a side of roasted Brussels sprouts and a salad dressed in olive oil. This meal provides a high amount of protein with minimal carbohydrates, supporting muscle maintenance and satiety throughout the fasting period.

      Keto Diet

      The ketogenic diet, which emphasizes high fat and low carbohydrate intake, pairs naturally with intermittent fasting.

      Both approaches encourage the body to enter a state of ketosis, where fat is burned for energy instead of glucose. This combination can accelerate weight loss and improve metabolic health.

      Planning meals that fit the keto criteria during eating windows can enhance the benefits of fasting. You can have eggs, black coffee, leafy green salad, spinach, and avocado.

      Example Meal: Salmon cooked in butter served with a side of sautéed spinach and mashed cauliflower. This combination is high in healthy fats and low in carbs, aligning with keto principles and encouraging the body to use fat as its primary energy source.

      Paleo and Mediterranean Diets

      The Paleo diet focuses on foods that were available to our hunter-gatherer ancestors, such as lean meats, fish, fruits, vegetables, nuts, and seeds.

      The Mediterranean diet emphasizes fruits, vegetables, whole grains, olive oil, fish, and moderate wine consumption.

      Both diets are rich in nutrients and can be easily adapted to an intermittent fasting lifestyle, promoting heart health and weight management.

      Vegan and Vegetarian Diets

      For a vegan diet, the key is to ensure a varied and balanced intake of plant-based proteins, fats, and carbohydrates.

      Foods like legumes, tofu, tempeh, nuts, seeds, and whole grains provide essential nutrients and energy for fasting and non-fasting windows alike.

      Supplement Timing

      Integrating supplements like apple cider vinegar, bulletproof coffee, and collagen into your intermittent fasting routine can offer additional benefits.

      • Apple Cider Vinegar: Consuming a tablespoon diluted in water before your first meal can aid digestion and blood sugar control.
      • Bulletproof Coffee: Drinking a cup of bulletproof coffee in the morning, made with high-quality coffee, MCT oil, and grass-fed butter, provides sustained energy and helps suppress hunger during fasting hours.
      • Collagen Peptides: Adding collagen peptides to your morning coffee or tea during your eating window supports skin, joint, and gut health without impacting digestion or breaking your fast.

      Get Collagen Peptides

    • A man over the age of 60 sitting at a table eating spinach and eggs with tea

      Age and Gender-Specific Intermittent Fasting Plan

      Fasting for Women

      Hormonal Considerations:

      Women may need to approach intermittent fasting more cautiously due to hormonal sensitivities. Fasting can affect menstrual cycles and fertility because of its impact on hormones. A gentler approach, such as shorter fasting windows or fasting on non-consecutive days, can help mitigate these effects.

      Strategy for Women Over 50:

      Post-menopausal women might find intermittent fasting particularly beneficial for managing weight and improving insulin sensitivity.

      An 18/6 or 16/8 fasting schedule, where you fast for 18 hours and eat during a 6-hour window or fast for 16 hours and eat during an 8-hour window, can be a sustainable starting point, minimizing potential hormonal disruptions.

      Fasting for Men

      Metabolic Benefits:

      Men often experience significant benefits from intermittent fasting, including improved fat loss, muscle gain, lowered risk of cognitive and chronic illnesses, and enhanced insulin sensitivity.

      Men can typically start with longer fasting periods, such as the 16/8 method, and adjust based on personal goals and health responses.

      Example Strategy for Men Over 60:

      Older men looking to start a fasting routine for weight management and improved metabolic health might consider starting with a 12-hour fast, gradually increasing the fasting window as tolerated. This can help in acclimatizing the body to longer periods of fasting without significant stress.

      Fasting Based on Age

      Younger Adults:

      Younger individuals might be more flexible in fasting due to generally higher metabolic rates and fewer health restrictions. However, it’s crucial to ensure that fasting does not interfere with the nutrient intake needed for growth and overall health. Also, children under the age of 18 should avoid this method.

      Older Adults:

      As metabolism naturally slows with age, fasting can be a powerful tool for managing weight and enhancing metabolic health among older adults.

      However, older adults should prioritize maintaining muscle mass by ensuring adequate protein intake during eating windows and possibly consulting with a healthcare provider to tailor the fasting approach to any existing health conditions.

      Customizing Intermittent Fasting

      Regardless of age or gender, individuals considering intermittent fasting should start slowly, listen to their bodies, and be prepared to adjust their fasting schedules as needed.

      Nutritional Considerations

      Ensuring a balanced intake of nutrients is essential for everyone practicing intermittent fasting. During eating windows, focus on consuming a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, to support overall health and well-being.

    • An intermittent fasting book placed on a wooden table along with a plate of spinach, fruits, and black coffee

      Books on Intermittent Fasting

      1. “The Complete Guide to Fasting” by Dr. Jason Fung and Jimmy Moore

      This book comprehensively examines fasting, exploring its history, benefits, and various methods. Dr. Fung, a leading expert on intermittent fasting and its role in metabolic health, provides practical advice for implementing fasting into your life.

      Get the book.

      2. “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr. Jason Fung

      Dr. Fung studies the underlying causes of obesity and how intermittent fasting can be a key tool in managing weight and improving health.

      Get the audiobook.

      3. “Fast. Feast. Repeat.” by Gin Stephens

      Stephens shares her personal journey with intermittent fasting and provides readers with flexible strategies to incorporate fasting into their lifestyles, emphasizing the importance of listening to your body.

      Buy the book.

      4. “Delay, Don’t Deny: Living an Intermittent Fasting Lifestyle” by Gin Stephens

      This book focuses on the simplicity and benefits of intermittent fasting, offering a guide to adopting fasting as a sustainable lifestyle choice.

      Get the book.

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The Red Light Therapy Guide

Everything You Need To Know

Red light therapy (RLT) utilizes low-wavelength red light to support healing and improve various health conditions, making it a sought-after treatment for skin rejuvenation, muscle recovery, inflammation reduction, and overall wellness enhancement. Its popularity has surged due to clinical trial backing and an increasing preference for natural, non-invasive health solutions. RLT's appeal lies in its simplicity and the absence of significant side effects, attracting interest from healthcare providers, athletes, and those focused on wellness. Let's have a closer look at red light therapy.

Optimized For:

  • Brain
  • Hair Growth
  • Sleep
  • Weight Loss
  • Published: December 29, 2024
  • Last Updated: January 7, 2025
    • A woman wearing her hair in a bun facing towards a wall with red light

      The Science Behind Red Light Therapy

      At its core, this therapy involves exposing the body to low levels of red or near-infrared light. Here’s what makes it work:

      Wavelengths:

      The therapy uses specific wavelengths of light typically between 630 to 850 nanometers). These wavelengths have the unique ability to penetrate deep into the tissues and improve skin health.

      Cellular Level Impact:

      When cells absorb this light, it triggers a series of biological processes that enhance cell performance and health.

      How Does RLT Benefit Cells?

      Here are three ways in which this therapy benefits the cells;

      • Boosts Mitochondrial Function:

      The mitochondria, often called the powerhouse of the cell, play a crucial role in short term energy production. Red light stimulates the mitochondria, leading to increased production of adenosine triphosphate (ATP), the energy currency of the cell. This boost in energy supports cells in repairing themselves and functioning optimally.

      • Reduces Oxidative Stress:

      Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in your body. RLT helps balance this, promoting better cellular health and reducing the risk of damage.

      • Increases Circulation:

      The therapy encourages the formation of new capillaries, which increases blood circulation. Better circulation means more oxygen and nutrients are delivered to the cells, enhancing their health and vitality.

      The Science in Action: From Theory to Therapy

      • Pain Relief:

      By reducing inflammation and increasing circulation, RLT can alleviate pain associated with conditions like arthritis, muscle spasms, and neck pain.

      • Skin Rejuvenation:

      It helps in collagen production, essential for skin elasticity and firmness, addressing issues like wrinkles, fine lines, and scars.

      • Wound Healing:

      Enhanced cellular function and increased circulation speed up the body’s natural healing processes.

      • Muscle Recovery:

      Athletes use thistherapy to reduce recovery time and inflammation after intense workouts.

    • A red light therapy rod

      RLT vs Other Forms of Light Therapy

      When we talk about improving health and wellness through light, it’s not just one color that does all the work. Light therapy comes in many forms, each with its own set of benefits. Here’s how red light therapy stands out from the crowd:

      • Red Light Therapy vs. Blue Light Therapy

      Red Light Therapy devices like FlexBeam uses wavelengths in the red to near-infrared spectrum (600nm to 1000nm). It’s known for its deep tissue penetration, which helps improve cellular health, promotes healing, and reduces inflammation.

      Blue Light Therapy, on the other hand, primarily targets the skin’s surface. It’s often used for treating acne by killing bacteria on the skin. Unlike red light, blue light does not penetrate deeply into the skin.

      Olivia Munn uses red and blue light therapy to achieve glowing skin.

      According to her;

      “But one of the best things is the red and blue light mask. The [red] light helps develop collagen and repair things inside, and the [blue] light is good for killing bacteria and things like that.”

      • Red Light Therapy vs. UV Light Therapy

      UV Light Therapy involves exposure to ultraviolet light and is commonly used for conditions like psoriasis and vitiligo. While effective for certain skin conditions, UV light can damage the skin and increase different types of cancer risk with prolonged exposure.

      RLT offers a safer alternative, providing many skin and health benefits without the harmful effects of UV radiation.

      • Red Light Therapy vs. Infrared Sauna

      Infrared Saunas from famous brands like Clearlight Saunas use far-infrared light to heat the body directly, promoting relaxation, detoxification, and pain relief through increased circulation and sweating. These saunas penetrate deeper into the body compared to traditional saunas.

      RLT focuses more on cellular health and regeneration rather than detoxification. It works at a different wavelength to directly stimulate the mitochondria in cells, enhancing energy production and healing without significantly increasing body temperature.

    • A man sleeping peacefully in his bed at night after red light therapy

      Red Light Therapy for Sleep

      Finding a natural and effective way to improve sleep quality can be a game-changer for many people. RLT has emerged as a promising solution, offering a drug-free method to enhance sleep patterns.

      Let’s see how it works and the benefits it brings to those seeking a good night’s rest.

      How RLT Improves Sleep

      • Regulates Circadian Rhythm:

      Light therapy doesn’t directly affect the circadian rhythm, exposure to it can help synchronize your body’s internal clock with other brain pathways. By using this therapy in the evening, you can signal to your body that it’s time to wind down, preparing you for a restful sleep.

      • Increases Melatonin Production:

      Melatonin is a hormone crucial for sleep regulation. RLT has been shown to support the natural production of melatonin, making it easier to fall asleep and stay asleep throughout the night.

      The Benefits of Using RLT for Sleep

      • Improved Sleep Quality:

      Regular use of red light treatment can lead to deeper, more restorative sleep. This means waking up feeling more refreshed and energized.

      • Non-Invasive and Drug-Free:

      For those wary of taking sleep medications, red light therapy offers a safe alternative, with none of the potential side effects associated with pharmaceuticals.

      • Ease of Use:

      With the availability of red light therapy home devices, incorporating this treatment into your nightly routine is straightforward and convenient.

      How to Use RLT for Sleep

      • Timing:

      For best results, use red light remedy in the evening, ideally 1-2 hours before bedtime. This timing helps prepare your body for sleep by aligning with your natural circadian rhythm.

      • Duration:

      Sessions should last between 10-20 minutes. Consistency is key, so aim to incorporate it into your daily routine.

      • Environment:

      Create a relaxing environment while using red light treatment. Dim other lights, reduce noise and focus on the calming experience.

    • A guy focusing on hair growth with a red light therapy cap

      Red Light Treatment for Hair Growth

      Hair loss and thinning can be distressing, affecting not just appearance but also self-esteem. Red light remedy is gaining recognition as an effective, non-invasive solution to stimulate hair growth and improve scalp health.

      Here’s how it can help rejuvenate your hair.

      How Does Red Light Therapy Promote Hair Growth?

      • Stimulates Hair Follicles:

      Red light treatment penetrates the scalp, reaching the hair follicles where it stimulates cellular activity. This increase in energy promotes hair growth and revitalizes dormant hair follicles.

      • Increases Circulation:

      Improved blood circulation to the scalp ensures a better supply of nutrients and oxygen to the hair follicles, creating an optimal environment for hair growth.

      • Reduces Inflammation:

      Inflammation can hinder hair growth by affecting the health of hair follicles. Red light remedy helps reduce scalp inflammation, supporting healthier hair growth.

      The Benefits of Using Red Light Treatment for Hair

      • Non-Invasive Treatment:

      Unlike surgical hair restoration methods, red light therapy is painless and non-invasive, making it an appealing option for many.

      • Safe for Daily Use:

      With FDA-approved red light therapy devices, you can safely use this treatment daily to support hair growth without worrying about harmful side effects.

      • Improves Hair Quality:

      Not only does red light therapy help in hair regrowth, but it also improves the texture and quality of your hair, resulting in thicker, stronger strands.

      How to Use Red Light Remedy for Hair Growth

      • Frequency:

      How often to use this therapy for hair growth typically ranges from 2 to 3 times a week, depending on the device’s instructions and your personal needs.

      • Duration:

      Sessions usually last between 5 to 15 minutes. Consistency is crucial for seeing results, as hair growth is a slow process.

      • Device Selection:

      Choose a red light home device specifically designed for hair growth. Look for products with good reviews and, ideally, clinical evidence supporting their efficacy.

      Tips for Maximizing Results

      • Combine with a Healthy Scalp Routine:

      Incorporating scalp massages and using nourishing hair care products can enhance the effects of red light treatment.

      Buy Men Hair Growth Supplements

      Buy Hair Growth Supplements

      • Patience is Key:

      Hair growth takes time. Regular use over several months is often necessary before noticeable improvements are seen.

      • Consult a Specialist:

      If you’re experiencing significant hair loss, it’s a good idea to consult with a dermatologist or trichologist to rule out underlying health issues.

    • An obese man sitting on her bed

      Red Light Remedy for Weight Loss

      The quest for effective weight loss methods brings many to explore red light therapy as a supplementary approach. Let’s look into how it works and what you can expect.

      The Mechanism Behind RLT and Weight Loss

      • Fat Cell Reduction:

      Red light remedy is believed to affect adipocytes, or fat cells, causing them to release stored fat. The light wavelengths can penetrate the skin, reaching the fat cells and creating small openings through which the fat can be expelled, and later metabolized by the body.

      • Increased Metabolism:

      By enhancing mitochondrial function in cells (the energy centers of cells), red light treatment may help to increase metabolism, aiding the body in burning calories more efficiently.

      • Improved Workout Recovery:

      RLT has been shown to reduce muscle fatigue and inflammation, potentially allowing for more frequent and intense workouts, and indirectly supporting weight loss goals.

      Including Red Light Therapy into Your Weight Loss Plan

      • Combined with Diet and Exercise:

      Red light treatment should not be considered a standalone solution for weight loss but rather a complement to traditional methods such as a balanced diet and regular physical activity such as using exercise bikes, treadmills, etc.

      Buy SOLE SB900 Exercise Bike

      Buy Treadmill

      • Consistency Is Key:

      Similar to other weight loss practices, consistency with this therapy is crucial. Regular sessions, as recommended by the device manufacturer or a healthcare professional, can lead to optimal results.

      • Set Realistic Expectations:

      While RLT can support weight loss efforts, it’s important to have realistic expectations and understand that results can vary based on individual factors such as lifestyle, diet, and genetics.

    • A man in a good mood due to red light therapy, smiling brightly

      Red Light Remedy for Brain

      Understanding the Mechanism

      • Mitochondrial Stimulation:

      RLT is thought to boost mitochondrial function in brain cells, enhancing energy production. This increased energy availability supports brain health, potentially improving cognitive functions and repairing neural damage.

      • Neuroprotection:

      The therapy may help protect neurons from damage, reducing inflammation, and increasing the formation of new blood vessels, which could improve brain circulation and oxygenation.

      • Reduced Inflammation:

      By reducing inflammation in the brain, red light treatment can potentially alleviate symptoms associated with brain fog, cognitive decline, and other neurological conditions.

      Potential Benefits Of RLT for the Brain

      • Cognitive Enhancement:

      This therapy might improve cognitive functions such as memory, attention, and executive function, contributing to overall mental clarity.

      • Mood Regulation:

      There’s emerging evidence that red light therapy could influence neurotransmitter levels, potentially aiding in the treatment of depression and anxiety.

      • Neurological Disorder Management:

      Clinical trials suggests red light treatment may offer benefits in managing conditions like Alzheimer’s disease, Parkinson’s disease, and traumatic brain injury by supporting neuronal health and function.

      • Sleep Improvement:

      By regulating circadian rhythms and reducing anxiety, RLT can also contribute to better sleep quality, indirectly benefiting brain health.

      Martha Hunt loves using red light therapy. She says;

      “Whatever that red light therapy is, I don’t know if it’s placebo, but I feel great afterward… I could just go to sleep.”

      How to Use Red Light Treatment for Brain Health

      • Device Selection:

      Opt for a medical-grade home device designed for brain health, ensuring it emits the correct wavelengths (typically around 810 nm for deep penetration).

      • Session Duration and Frequency:

      Follow the device’s guidelines, but many recommendations suggest daily sessions ranging from 10 to 20 minutes.

      • Targeted Therapy

      Use the device as directed, focusing on areas of the head where the light can best penetrate to reach the brain.

      • Use Along With Meditation

      You can also use red light treatment while meditating. You can also use it along with Headspace while meditating for enhanced relaxation.

    • The back of the body of a fit man standing in his room

      RLT and Fitness

      Red light remedy has emerged as a powerful ally for athletes and fitness enthusiasts alike, offering a range of benefits that support physical activity. Let’s explore how red light therapy can be integrated into fitness routines for improved results.

      Boosting Muscle Recovery

      • Accelerated Healing:

      Red light treatment promotes faster muscle recovery by increasing blood circulation to the treated areas, delivering more oxygen and nutrients needed for repair.

      • Reduced Inflammation and Pain:

      Post-exercise inflammation can lead to soreness and discomfort. Red light remedy helps reduce inflammation and alleviate pain, allowing for a quicker return to training.

      Enhancing Performance

      • Increased Energy Production:

      By stimulating mitochondria in muscle cells, red light therapy enhances the cells’ ability to produce energy, potentially improving strength and endurance during workouts.

      • Improved Muscle Strength:

      Regular use of red light treatment may contribute to increased muscle mass and strength by enhancing cellular regeneration and growth.

      Supporting Injury Prevention

      • Strengthening Tissue:

      By promoting cellular repair and regeneration, RLT strengthens muscle and connective tissues, reducing the risk of strains and injuries.

      • Enhanced Flexibility:

      Red light therapy can help improve flexibility and range of motion, further contributing to injury prevention.

      You can also improve your flexibility and muscle strength using resistance bands.

      Buy Pilates Resistance Bands for Health Exercises

      Buy Resistance Tube Set

      Buy Stepper Resistance Bands Set

      Implementing RLT in Fitness Routines

      • Pre-Workout:

      Using red light devices before exercising can prepare the muscles for physical activity, potentially enhancing performance and reducing the risk of injury.

      • Post-Workout:

      Applying red light treatment after workouts supports recovery by reducing inflammation and muscle soreness, speeding up the healing process.

      • Regular Maintenance:

      Incorporating red light remedy into your regular fitness routine, even on non-workout days, can help maintain muscle health and flexibility

    • A guy using a FlexBeam device

      All You Need To Know About FlexBeam

      FlexBeam is the leading red light therapy home device designed to boost your health and wellness with ease. You can use it from the comfort of your home and improve your daily recovery.

      • Highly Effective: FlexBeam stands out as the most powerful infrared therapy device available today.
      • Wearable Convenience: It’s a wearable device that fits comfortably, allowing you to go about your day while receiving treatment.
      • Energizes Cells: By stimulating your cells to produce more energy, FlexBeam helps in muscle repair, pain relief, and faster recovery.
      • Complete Kit Included: Each purchase comes with a travel case, bands, and a power supply complete with adapters.
      • Muscle and Skeletal Benefits: It effectively addresses muscular-skeletal issues, enhancing recovery speed.
      • Strength and Performance: Regular use of FlexBeam can lead to improved strength performance.
      • Enhanced Sleep: Experience better sleep quality, contributing to overall health.
    • A red light therapy device on a table beside a keyboard

      Best Time To Do Red Light Treatment

      The best time of day to do red light therapy largely depends on your specific goals and lifestyle. However, general guidance can be offered based on common objectives for using red light therapy:

      For Energy and Mood Boost

      Morning: Using red light remedy in the morning can help kickstart your day. It can stimulate energy production at a cellular level and enhance mood, making it an ideal way to wake up and feel energized.

      For Skin Health and Anti-Aging

      Evening: Incorporating RLT into your nighttime skincare routine can improve skin rejuvenation and collagen production while you sleep, although morning sessions can also be beneficial depending on your schedule.

      Kristin Cavallari uses red light therapy for short term and long term skin improvement. She says, “I use red light therapy twice a week to prevent lines and wrinkles,”

      For Improved Sleep Quality

      Evening: Using RLT in the evening, particularly in the red to near-infrared spectrum, can help regulate your circadian rhythm and promote relaxation, leading to better sleep quality.

      You can also use sleep-inducing supplements to maximize the results.

      Get Sleeping Gummies

    • A doctor holding a red light therapy device

      Key Factors to Consider Before Investing in a RLT Home Device

      Here are essential factors to consider to ensure you make an informed decision:

      1. FDA Approval

      Look for devices that have received FDA approval for the specific treatment you’re interested in. This approval indicates that the device is safe and effective for its intended use.

      2. Wavelength Range

      Effective home devices emit light in specific red and near-infrared wavelengths, typically between 600nm and 850nm. Ensure the device covers this range to achieve the desired therapeutic effects.

      3. Intensity and Power Density

      The effectiveness of red light treatment also depends on the intensity of the light (measured in milliwatts) and its power density (measured in milliwatts per square centimeter). A device with adjustable intensity can be more versatile and tailored to various treatments.

      4. Treatment Area Coverage

      Consider the size of the treatment area. Larger panels are beneficial for full-body treatments, while handheld devices might be more suitable for targeted areas like the face or joints.

      5. Ease of Use and Portability

      A user-friendly interface and portability are important if you plan to use the device regularly or want to take it with you on the go. Look for devices with clear instructions and convenient design.

      6. Build Quality and Durability

      Invest in a device that is well-built and durable to ensure it withstands regular use over time. Checking reviews and product guarantees can provide insights into a device’s longevity.

      7. Customer Support and Warranty

      Good customer support and a solid warranty can provide peace of mind, especially when investing in more expensive equipment. Look for companies with responsive customer service and favorable warranty terms.

      8. Clinical Evidence and Reviews

      Research the clinical evidence supporting the device’s efficacy for your specific health concerns. Additionally, user reviews can offer valuable insights into real-world experiences and outcomes.

      9. Cost vs. Value

      While cost is a significant consideration, it’s crucial to weigh it against the device’s value in terms of effectiveness, quality, and the potential health benefits it offers.

      10. Safety Features

      Safety should always be a priority. Ensure the device has safety features, such as timers or auto-shutoff mechanisms, to prevent overuse or potential harm.

      If you’re looking for a top-class red light therapy home device to enhance your daily routine, consider purchasing FlexBeam.

    • A protective wear on a table in a room with a red light

      Safety Precautions for Users of RLT Home Devices

      While red light remedy is renowned for its wide range of health benefits and is generally considered safe, it’s crucial to follow certain safety precautions. This is to ensure a secure and effective treatment experience.

      Here are important safety guidelines if you’re using the FlexBeam device:

      1. Understand the Device Instructions

      Before using any RLT device, thoroughly read and understand the manufacturer’s instructions. This includes guidelines on how to operate the device, recommended treatment times, and specific safety warnings.

      2. Wear Protective Eyewear

      Although red light remedy is not known to damage the eyes, some individuals may find the light intense or uncomfortable. It’s advisable to wear protective eyewear, especially when using red light therapy devices near the face, to prevent discomfort.

      3. Start with Shorter Sessions

      If you’re new to red light treatment, begin with shorter sessions to observe how your body responds. Gradually increase the duration as you become more comfortable with the treatment.

      4. Avoid Overuse

      Follow the recommended frequency and duration of treatments as specified by the device manufacturer or your healthcare provider. Excessive use may not provide additional benefits and could potentially lead to skin irritation or other unwanted effects.

      5. Consult Healthcare Providers If Necessary

      If you have pre-existing conditions, particularly skin disorders, or photosensitivity, or are pregnant, consult a healthcare professional before starting red light therapy to ensure it’s safe for your specific situation.

      6. Monitor Skin Reactions

      Pay attention to how your skin responds to treatment. While adverse reactions are rare, stop using the device and consult a healthcare provider if you experience significant redness, irritation, or other negative skin changes.

      7. Keep the Device Clean

      Regularly clean your home device according to the manufacturer’s instructions to maintain hygiene and ensure the light is not obstructed, which could affect its effectiveness.

      8. Check for Device Certification

      Use only certified and FDA-approved devices for red light therapy. This ensures the device meets safety standards and is effective for its intended use.

Back

Andrew Wilkinson’s Daily Routine

How Andrew Wilkinson remains young, healthy, and happy while running his business empire.

In 2006, Andrew Wilkinson founded MetaLab, a Victoria, British Columbia, Canada-based design agency shortly after high school. After rapid growth, he used the profits to diversify into a variety of businesses, which today form Tiny, a holding company he owns fully with his business partner Chris Sparling. This article will discuss Andrew Wilkinson's daily routine to help you improve your life.

Optimized For:

  • Energy
  • Longevity
  • Productivity
  • Sleep
  • Published: December 29, 2024
  • Last Updated: February 19, 2025
    • Andrew Wilkinson starting his morning routine

      ~6:00 – 8:00 a.m.

      Wake-up

      • If my kids wake me up, then it’s usually between 5:30-6:30am.
      • If I wake up naturally, between 7-8am.
    • Andrew Wilkinson drinking his morning coffee

      7:00 – 8:00 a.m.

      Morning Hydration + Coffee

      • Drink a big glass of water with electrolytes.
      • If sunny, I make an AeroPress coffee, black and sit outside on my back patio for a few minutes.
      • If overcast/raining, I use the Retimer.
      • Check my Oura Ring sleep score.

      How Andrew Wilkinson likes his morning caffeine

      • First thing when I wake up, I have a black AeroPress americano and Caffe Fantastico Causeway blend is my daily driver.
      • I use a Niche Zero grinder, as recommended by James Hoffmann.
      • As I drive to work or start working I will typically have a lemon original Mateina Yerba Mate.

      Get Yerba Mate for your morning routine at a 20% discount

    • Andrew Wilkinson making a daily journal

      ~8:30 a.m.

      Daily Journal and Habit Tracking

      “I do a daily journal/brain dump using Reflect.

      I use a daily note template that encompasses:

      1. Gratitude

      2. Brain dump – whatever is on my mind

      3. Most Important Tasks – projects that are itching at me

      4. Habit tracking:

      • Sauna/Cold Plunge
      • Time in Nature
      • Exercise
      • 5-10 min focus time with each kid”

      Things Andrew Wilkinson avoids in the mornings

      1. Checking my email/phone – I usually try to avoid looking at my email or anything stressful for the first hour or two.
      2. Reading news.
      3. If with my kids, I try to put my phone away and get at least 5-10 minutes fully engaged with each kid.

      For more insights on how to make journaling a meaningful part of your daily life, check out our article on Journaling Routine.

    • Andrew Wilkinson starting his morning skincare routine

      9:00 a.m.

      Shower + Morning Skin Care

      • Hair Care: I use NewWash, which enhances my hair’s quality. Reason: Unlike shampoos with sulfates that strip natural oils, NewWash preserves the hair’s natural barrier.
      • Cleansing: I cleanse with Zein Obagi Cleanser daily. Reason: It eliminates dirt and sebum, preventing clogged pores and maintains skin pH.
      • Serum: I apply Osmosis MD’s Rescue and then Clarify (retinol). Reason: Serums penetrate deeply, and retinol boosts collagen and cell turnover, reducing fine lines.
      • Moisturizing: I use BIOLOGIQUE RECHERCHE’s Creme Dermopurifiante. Reason: It locks in hydration, ensuring skin remains supple.
      • Skin Enhancement: Occasionally, I use the Omnilux laser facemask. Reason: Photobio-modulation stimulates cellular activity, boosting collagen and skin quality.
      • Hair Growth: I use the Hairmax band 3x weekly. Reason: Its low-level light therapy potentially stimulates hair follicles for growth. (Hairmax Alternative)
      • Oral Care: I brush with a Philips IQ toothbrush using Sensodyne with Novamin. Reason: Novamin helps remineralize tooth enamel, strengthening teeth. For interdental cleaning, I opt for the Philips WaterPik. Reason: It effectively cleans between teeth, replacing traditional flossing.
    • Andrew Wilkinson eating breakfast

      7:00 – 8:00 a.m.

      Breakfast

      For breakfast, Andrew Wilkinson often has blueberries, pistachios, and either steak or chicken. Blueberries boost cognitive function with their rich antioxidants, while pistachios promote heart and eye health. The steak or chicken ensures he gets quality protein, essential for muscle repair, along with vital vitamins and minerals. Andrew Wilkinson is currently taking part in a muscle building challenge with his friends and has a high-protein diet.

    • Andrew Wilkinson holding supplement pills

      7:00 – 8:00 a.m.

      Morning Supplements

      • Minoxidil: Used for hair loss prevention. Scientific Reason: Minoxidil is a vasodilator that can promote hair regrowth by increasing blood flow to hair follicles.
      • Pravastatin + Zetia: Taken for familial cholesterolemia. Scientific Reason: Pravastatin inhibits an enzyme essential for cholesterol production in the liver, while Zetia reduces the absorption of cholesterol in the intestines, together managing high cholesterol levels.
      • CoQ10: Consumed to counteract potential statin side effects. Scientific Reason: Coenzyme Q10 supports cellular energy production. Its levels can be reduced by statins, so supplementation may help mitigate muscle-related side effects.
      • SlowMag: A magnesium supplement. Scientific Reason: Magnesium plays a crucial role in numerous enzymatic reactions in the body, from energy production to muscle function.
      • BROQ (Sulforaphane): For its antioxidant properties. Scientific Reason: Sulforaphane, derived from broccoli, activates the body’s detoxification pathways, potentially offering protection against various diseases.
      • Quercetin: Taken during seasonal allergies. Scientific Reason: Quercetin is a natural flavonoid with antihistamine and anti-inflammatory properties, making it effective in alleviating allergy symptoms.
      • Magnesium L-threonate: Consumed throughout the day. Scientific Reason: This specific form of magnesium is known to better penetrate the blood-brain barrier, potentially supporting cognitive function.
      • Zinc L-carnosine: Taken every day or two. Scientific Reason: This compound can promote gastric healing, offering protection against stomach irritation.
      • Carlson Vitamin D + Vitamin K2: For bone and cardiovascular health. Scientific Reason: Vitamin D aids in calcium absorption while Vitamin K2 directs calcium to bones and teeth, preventing arterial calcification.

      If low on sleep:

      • L-tyrosine: To support neurotransmitter production. Scientific Reason: L-tyrosine is an amino acid precursor to neurotransmitters like dopamine and norepinephrine, which can be depleted due to stress or lack of sleep.

      In cases of extreme sleep deprivation (2-4 hours):

      • Modafinil (occasionally): To enhance wakefulness. Scientific Reason: Modafinil is a central nervous system stimulant that can increase alertness and prevent sleepiness in individuals with disrupted sleep.
    • Tracking health to enhance the Andrew Wilkinson daily routine

      Tracking and Measuring Health

      To monitor the effects of his supplements, nutrition, and workouts, and track his overall health, Andrew Wilkinson tests his blood and various bio-markers via InsideTracker, a company that offers comprehensive tests, to track and monitor his health, and provide customized recommendations based on the results.

      Some Options for InsideTracker:

      • Essentials
      • Foundation
      • Ultimate Plan + DNA Kit + InnerAge 2.0 calculation

      Andrew Wilkinson also works with Dr. Kyle Gilett at Gillett Health.

    • Andrew Wilkinson focusing on his workout routine

      9:15 a.m.

      Workout Routine and Nutrition

      Workout Schedule:

      • I engage in powerlifting sessions 4-5 days a week at 9:15 AM, right after dropping my kids off at school.
      • Additionally, I enjoy playing pickleball with friends on my home court several times a week.

      Pre-Workout Nutrition:

      Before working out, I consume L-citruline.

      I also drink multiple protein smoothies daily, made of:

      Exercises included in my routine:

      • Deadlifts
      • Squats
      • Benchpress
      • Rows
      • Overhead press
      • Bicep curls
      • Tricep curls
      • Ab roller

      Additional Training Insights:

      • I recently had a Dexa scan and am awaiting my InBody 270 for at-home measurements.

      Post-Workout Nutrition:

      Why Pickleball?

      “I find pickleball more accessible than tennis. While I love tennis, it can be challenging to play with less experienced players and is less social. Pickleball is enjoyable and suitable for players of all levels.”

    • Andrew Wilkinson eating lunch

      12:00pm

      Lunch

      “Usually a salad with a ton of chicken and avocado.”

      Andrew Wilkinson

    • Andrew Wilkinson starting his work routine

      ~10:30 am – 4:00 pm

      Structured Work Routine

      • “I typically will start by trying to get to inbox zero”
      • “I use David Allen’s GTD system for productivity and Omnifocus to manage tasks – it is the worst until you’ve tried all the others. Only thing that has ever worked for me.”
      • “I use OmniFocus Workflows.”
      • “As I’ve gotten more into investing and less into day-to-day productivity my worklife has shifted to calls and meetings, which I don’t actually like. I’m working hard to block my time and now limit my day to 1.5 hours of scheduled work (meetings, lunches, etc) with occasional longer days for board meetings and other mandatory things.”
      • “I don’t generally find I have more than 5-6 hours of output per day.”
      • “Most of my work day is “routing” tasks and delegating vs. doing work myself or emotional labor—negotiating/decision making/getting alignment.”
      • “I don’t really work after 5pm anymore, it was ruining my sleep, so usually once I’m home I’m not working.”
    • Andrew Wilkinson trying to be productive

      ~10:30 am – 4:00 pm

      Flow State

      • 3-4 hours of open time
      • A closed door
      • A big screen, he mentions, “I have a Mac Studio + Apple Display XDR.”
      • Amazing speakers or headphones, usually playing Radiohead or something electronic
      • A clear set of tasks – I have a “Deep Work” tag in Omnifocus for tasks that require more thinking/deep dive and I usually save them for when I have the right setup for a flow state
    • Andrew Wilkinson delegating tasks

      ~10:30 am -4:00 pm

      Prioritizing And Task Delegation

      “I use Missive to delegate my email.

      My assistants see all my emails first and triage it, only showing me the stuff I need to see.

      They sort it by:

      1. Urgent – needs response
      2. Needs Response
      3. FYI – read-only
      4. Pitches – people sending me deals, opportunities, and philanthropic tasks.
      5. Newsletters (my favourite ones below)

      I either assign emails to people or I tag “Waiting on” in Omnifocus so I remember to follow up

      I generally try to get a task fully out of my brain once I delegate it and accept that it may get done not the way I want, and that is the cost of delegating.”

      Andrew’s favourite Newsletter

      1. Capital Daily (obv)
      2. Whitney Tilson’s Daily (finance)
      3. News Items (INCREDIBLE daily world news roundup)
      4. Farnam Street Brain Food
      5. Readwise (shows me old kindle highlights – great way to remember what I’ve read)
    • Andrew Wilkinson in a meeting

      Thoughts on Meetings

      We asked Andrew some questions on his thoughts and structure around meetings.

      What are your perspectives on daily meetings? Are fewer meetings better?

      • I hate any recurring meeting that happens more than once a month
      • I find even scheduled phone calls dumb – I often tell people to voice note me – turns a 30 min call into a 3-5 min thing

      How do you and Chris determine your meeting schedules? Are these spontaneous or planned? How often do you both meet to discuss Tiny?

      • We use Anti-Goals (see my medium post) to avoid stuff we hate
      • We meet once a month as exec team to discuss business performance and strategy
      • Once a month to discuss more operational deep dives with our president
      • I also meet once a month with my family office to review personal finance stuff
      • Batching things into a monthly meeting avoids a lot of day to day meetings and emails because unless critical everyone knows they can save it for that

      How do you prefer to structure your meetings? In-person, over lunch, in a sauna?

      • If with a friend or someone I’m getting to know, casual lunch or sauna/cold plunge is always fun
      • If for business, I try to do audio only calls but my preference is almost always to meet people in person when it’s something important. I hated COVID and zoom so now I avoid video like the plague.
    • Andrew Wilkinson smiling after a productive day

      ~3:00-4:00pm

      Post-Work Unwinding Rituals

      • Sauna/cold plunge
      • Dinner with kids
      • Pickleball/chess/movie with kids
      • If no kids, dinner with Zoe
      • Put kids to bed: For some reason they fall asleep really well to the Dohm analog white noise machine, which I now use in my room too.
      • Zoe and I usually read on our Kindles in our den in front of the fire until bedtime, or sometimes watch a movie in our home theater (I can get you all the specs, projector, screen, etc). When watching TV at night, I use the same accessibility shortcut as I do on my phone to turn my screen red so I can sleep after watching TV.
    • Andrew Wilkinson starting the cold plunge

      Sauna and Cold Plunge

      Sauna and Cold Plunge Cycle:

      I usually do a sauna + cold plunge cycle around 3-4pm to wind down from my day and do a little reset.

      Equipment:

      • For the cold plunge, I use the Cold Plunge XL, which I believe is from coldplunge.com.
      • My sauna is equipped with a Huum Sauna furnace.

      To learn more about incorporating cold plunges into your routine, explore our article on The Cold Plunge Routine.

    • Andrew Wilkinson playing with his kids

      Parenting

      We asked Andrew Wilkinson if he has any unique practices to raise outstanding kids. here is what he had to say:

      • Jury is out, but the #1 thing I focus on is not letting them win / have things go well when they’re behaving poorly.
      • Behave well – nice life
      • Behave badly – boring life (not punishment, I just won’t do any fun things or give them treats)
      • One thing that has been fun is getting them into chess, which we often play in the mornings before school
    • Andrew Wilkinson eating a high-protein dinner

      ~6:00 pm

      Dinner

      Heavy on protein, usually steak or chicken. I generally try to eat paleo as I had really bad acid reflux for years and it seems to solve it.

    • Andrew Wilkinson kickstarting his night routine

      6:00 p.m.

      Evening Wind-Down Routine

      Screen and Light Adjustments:

      • I put on blue light blocking glasses (custom from lenscraftersr)
      • Turn off and dim most of the lights in the house.
      • I have a Philips Hue bulb next to my bed.
      • All my sleep tips here.
      • If I’m feeling stressed, i’ll take ashwaghanda around 6pm.
      • My phone automatically changed to “zen” mode, a focus state where I have no apps on my home screen, the screen is dimmed, and all texts from anyone other than family + my girlfriend + close friends is filtered out.
      • I also use the accessibility shortcuts to enable “red tint” screen – google how to do this.
      • I also use screen time aggressively – I limit my ability to read news / social media / anything distracting to 1-5 min per day before they lock and my girlfriend has the password so it’s super annoying to try to break out.
      • When I feel really stressed, I only wear my Apple watch Ultra with cellular out and about, which means I can still do basics but I can’t text/email which helps a lot with stress.

      Reading:

      • I read on my Kindle Oasis on the warm setting / dark screen mode / very low brightness usually for between 5 and 30 minutes before bed

      Supplements for Sleep (as needed):

      Skincare:

      • Follow the same routine mentioned earlier for both morning and evening.

      Family Time:

      • I use Chat GPT to craft entertaining stories with embedded lessons for my children, often focusing on business concepts or prior discussions.

      Reflection:

      • Incorporate the “Storyworthy – Homework for Life” methodology into my daily reflective notes. This concept, introduced by Matthew Dicks in his book “Storyworthy”, is an approach where one reflects on the most memorable moment of every day. This practice not only serves as a tool for improving one’s storytelling skills but also enriches the appreciation of daily experiences, however ordinary they may seem.

      Sleep:

      • Track sleep patterns with the Oura ring, typically achieving a score of 80-90.
Back

Daily Journaling Routine

How, Why, And When To Journal

Journaling, an ancient tradition turned modern-day staple, holds the power to transform lives with just the stroke of a pen. Incorporating journaling into our routine invites a daily practice of introspection and mindfulness, allowing us to process experiences, clarify thoughts, and set intentions. It becomes a personal retreat for organizing thoughts, tracking progress, and nurturing mental health, ultimately contributing to a more centered and reflective life. Let’s have a closer look at how, why, and when to journal.

Optimized For:

  • Mindset
  • Organization
  • Productivity
  • Success
  • Published: December 28, 2024
  • Last Updated: February 13, 2025
    • Tim Ferriss writing his morning pages journal

      Morning Reflections: Starting Your Day with Purpose

      Waking up to a new day presents an opportunity for a fresh start, a moment to align our thoughts and set the tone for the hours ahead.

      Integrating journaling into your morning routine can set a positive tone for your day, providing clarity and direction.

      Famous personalities who focus on self-improvement like Tim Ferriss and others, use “The Artist’s Way – Morning Pages Journal” by Julia Cameron. Tim just puts all his thoughts on the paper to “cage the monkey mind”, as per him.

      He says, “I do believe that if you win the morning, you win the day”

      Check out Tim Ferriss’ daily routine to know more.

      Get your Morning Pages Journal now.

      So, here’s how you can use morning journal prompts effectively:

      Daily Morning Journal Prompts for Reflection and Goal-Setting

      • Prioritize:

      Ask yourself, “What are my top three priorities today?” This helps focus your efforts on what truly matters.

      • Learn and Apply:

      Reflect with, “What lesson did I learn yesterday that I can apply today?” to continuously grow and improve.

      What to Journal in the Morning for a Proactive Mindset

      • Anticipate Joy:

      Start with, “What am I looking forward to today?” to foster a sense of excitement and positivity.

      • Action Steps:

      Consider, “What action can I take today to move closer to my goals?” to maintain momentum toward your aspirations.

      How to Journal in the Morning: Techniques and Benefits

      • Time Commitment:

      Dedicate five to ten minutes each morning to journaling. The focus is on the process rather than perfection.

      Benefits Include:

      • Enhanced self-awareness and focus.
      • Improved decision-making and problem-solving skills.
      • Increased productivity and a stronger sense of direction.
      • Greater resilience and a proactive mindset.
    • Three different sizes of journal notebooks placed on a table, with pens, and a coffee mug

      Choosing the Right Journal

      Choosing the right journal is a personal journey, one that reflects your individual needs, aspirations, and style.

      Journals for Writing: Finding Your Match

      • Purpose and Use:

      Consider what you’ll be using the journal for. Is it for daily reflections, creative writing, or tracking goals?

      You see, different journals cater to various needs, from bullet journals for the meticulous planner to dream journals for the introspective soul.

      You can use the Day One App for your dreams and life, in general.

      Emma Watson loves keeping diaries. According to her, “I don’t know what it is. I’ve always kept and collected things, and I’ve always been interested in the idea of diaries. I must have 10 different personal diaries: I keep a dream diary, I keep a yoga diary, I keep diaries on people that I’ve met and things that they’ve said to me, and advice that they’ve given me. I keep an acting journal. I keep collage books.”

      • Material and Design:

      The tactile feel of a journal can significantly impact your writing experience.

      Leather-bound journals offer a sense of permanence and luxury, while eco-friendly options speak to the environmentally conscious writer. Choose a design that inspires you to open it daily.

      • Size and Portability:

      Your lifestyle plays a crucial role in this choice. A compact journal easily slips into a bag for those always on the go, while a larger format might be better suited for those who journal at home, allowing for more extensive entries.

      Writing Journals: A Collection for Every Writer

      • The Five-Minute Journal:

      Ideal for busy individuals, this journal is designed for quick daily entries that focus on gratitude, planning, and reflection.

      Get your 5-Minute Journal now.

      Tim Ferriss – a self-improvement and productivity expert, uses the 5-minute journal as part of his morning rituals.

      He says, “Five Minute Journal is very helpful for focus, appreciation, and keeping things simple.”

      Check out Tim Ferriss’ daily routine to know more.

      • The Creative’s Companion:

      Artists and writers may gravitate towards blank or dot-grid journals that offer the freedom to sketch, doodle, or write without constraints.

      • The Reflective Journal:

      Lined journals, possibly with prompts, are great for those who prefer a guided approach to introspection and self-discovery.

      • The Goal-Setter:

      For those focused on personal or professional development, a structured journal with sections for goal setting, tracking progress, and reflective questions can be incredibly beneficial.

    • A man writing a journal in the evening while sitting on his sofa chair

      Unwinding with Evening Journaling

      How to Incorporate Journaling into Your Evening Routine?

      • Set a Regular Time:

      Just as the sun sets at its appointed time, establish a specific moment in your evening for journaling.

      This could be right before bed or as part of winding down after dinner. Consistency helps to solidify this practice as a habit.

      • Create a Comforting Environment:

      Make your journaling spot inviting. Whether it’s a cozy corner with soft lighting or a snug spot by the window, the right ambiance can enhance your journaling experience, making it something you look forward to each evening.

      • Disconnect to Connect:

      Before you start, take a moment to disconnect from digital devices. This time is about connecting with yourself, not with the outside world.

      Let the quiet of the evening be your backdrop as you reflect and write.

      • Keep It Simple:

      Don’t pressure yourself to write pages upon pages.

      Even a few sentences reflecting on the day or jotting down what you’re grateful for can be incredibly powerful.

      Evening Journaling Prompts for Relaxation and Introspection

      • Gratitude Reflection:

      “What am I grateful for today?” Gratitude journaling can shift focus from daily stresses to the positive aspects of your life, fostering a sense of contentment.

      • Achievements of the Day:

      “What accomplishments, big or small, did I achieve today?” Acknowledging your successes can boost your self-esteem and motivation.

      • Lessons Learned:

      “What lessons did today teach me?” Reflecting on the day’s learnings can provide valuable insights for personal growth.

      • Mood Inventory:

      “How did I feel throughout the day, and why?” This question encourages emotional awareness and can help identify triggers for stress or happiness.

      • Dreams and Aspirations:

      “What dreams or goals did I ponder today?” The evening is a perfect time to daydream and set intentions for the future, planting seeds for the days ahead.

    • A man writing a journal at night under a table lamp light, sitting on a chair in his bedroom

      Nighttime Journaling

      How to Include Journaling into Your Nighttime Routine

      • Create a Pre-Sleep Ritual:

      Integrate journaling into your pre-sleep ritual to signal to your body that it’s time to wind down.

      This could be after you’ve changed into your nightwear and before you turn off the bedside lamp.

      • Limit Artificial Light:

      To preserve your circadian rhythms, opt for low lighting.

      A dim lamp or even candlelight can set the perfect mood for nighttime journaling without disrupting your sleep hormone production.

      • Make It Accessible:

      Keep your journal and a pen on your nightstand.

      This reduces barriers to journaling and makes it easier to jot down thoughts spontaneously, even in the middle of the night.

      • Focus on Relaxation:

      Your night journaling should not be about problem-solving or planning the next day. Instead, focus on reflections that induce calm and gratitude.

      As per actor Joseph Gordon-Levitt, “I like to write. I’ve gone through different phases in my life of writing in a journal more or less frequently, but it’s something I turn to, especially when I’m trying to work through something that’s vexing me.”

      What to Journal About at Night to Calm the Mind and Prepare for Rest

      • Positive Events:

      “What made me smile today?” Focusing on positive events can uplift your mood and ease anxiety, fostering a sense of peace before sleep.

      • Gratitude List:

      Make a list of things you’re grateful for from the day. Gratitude journaling has been shown to improve sleep quality by shifting focus away from stressors.

      • Letting Go:

      “What do I need to let go of before I sleep?” Write about worries or challenges, then visually imagine them leaving your mind as you close your journal. This act can be incredibly freeing.

      • Affirmations:

      End your journaling session with positive affirmations. Phrases like “I am at peace” or “I did my best today, and that is enough” can be soothing reminders that contribute to a restful state of mind.

      • Dream Descriptions:

      If you wake in the night from a dream, jotting down what you remember can not only help you fall back asleep but also provide fascinating insights into your subconscious.

    • A woman writing a journal in her room while sitting on a chair

      Journaling Tips

      Whether you’re new to journaling or looking to deepen your existing routine, these tips can help you harness the full potential of your journaling practice.

      How to Journal

      • Just Start:

      The first step is often the hardest. Begin by writing anything that comes to mind. It doesn’t have to be coherent or profound. The act of starting breaks down barriers and initiates momentum.

      • No Judgments:

      Allow your journal to be a judgment-free zone. This is your private space to express thoughts and feelings without censorship or worry about grammar and spelling.

      • Consistency Over Quantity:

      It’s more beneficial to journal a little each day than to write pages sporadically. Aim for consistency to develop a habit, even if it’s just a few sentences each day.

      • Use Prompts:

      If you’re unsure what to write about, prompts can be incredibly helpful. They can guide your thoughts and help you explore different areas of your life.

      • Reflect:

      Make time to read back through your entries occasionally. This can provide insights into your personal growth and patterns in your thoughts and behaviors.

      5 Tips for Creating a Self-Care Journal Ritual

      • Dedicate a Specific Time:

      Choose a time of day for your journaling ritual. Morning may help set the tone for the day, while evening can serve as a reflective practice to unwind.

      • Create a Comfortable Space:

      Journal in a space where you feel relaxed and at ease. This could be a cozy chair with your favorite blanket, a peaceful spot in your garden, or anywhere that feels special and comfortable to you.

      • Incorporate Other Self-Care Elements:

      Combine your journaling with other self-care activities. Light a candle, play soft music, or have a cup of tea as you journal to enhance the experience.

      • Focus on Feelings and Needs:

      Center your entries on your emotions, needs, and desires. Ask yourself how you’re feeling, what you need more or less of in your life, and ways to nurture yourself.

      • Include Gratitude:

      Regularly write about things you’re grateful for. Gratitude journaling can shift your focus from what’s lacking to what’s abundant in your life, fostering positive emotions.

    • A journal with bullet points and two pens placed on either side

      The Art of Bullet Journaling

      What is Bullet Journaling?

      Bullet journaling is a method developed by Ryder Carroll.

      According to Ryder Carroll: “[The bullet journal] helps you track the past, organize the present, and plan for the future“

      It uses a system of rapid logging, symbols, and indexes to keep information easily accessible and manageable.

      At its core, bullet journaling is about efficiency, simplicity, and mindfulness, encouraging users to live more intentional and productive lives.

      Get The Bullet Journal

      7 Tips for Bullet Journaling: Maximizing Organization and Creativity

      • Start with the Basics:

      Begin your bullet journal with an index, a future log, a monthly log, and a daily log.

      These foundational elements will help you track your tasks, events, and notes efficiently.

      • Use Symbols and Signifiers:

      Develop a system of symbols that work for you (e.g., circles for events, dots for tasks, dashes for notes).

      Signifiers can add additional meaning, like an asterisk for priority tasks or an exclamation point for ideas and inspirations.

      • Create Collections:

      Collections are pages dedicated to specific topics, projects, or trackers (like books to read, habit trackers, or fitness goals).

      They can be added anywhere in your journal and indexed for easy reference.

      • Customize to Your Needs:

      The beauty of a bullet journal is its adaptability. Incorporate elements that serve your lifestyle and goals, whether that’s meal planning, workout logs, or meditation trackers.

      • Keep It Simple or Get Creative:

      While some enjoy the simplicity of minimalistic bullet journals, others use their pages as a canvas for creativity, incorporating doodles, calligraphy, and washi tape. Choose a style that inspires you to use your journal regularly.

      • Review and Reflect:

      Regularly review your entries to assess what’s working and what isn’t. This reflection can help you refine your system and ensure your bullet journal evolves with your changing needs.

      • Embrace Imperfection:

      Don’t worry about making mistakes. Bullet journaling is a personal process that’s meant to be functional. Imperfections can add character and make your journal uniquely yours.

    • Two journal notes, with two pens, and a pen case holder placed on a table

      The 10 Surprising Benefits of Journaling

      1. Enhanced Self-Awareness

      Keeping a journal, whether it’s filled with dreams from the night before or reflections on daily life, acts as a mirror for our inner world.

      It encourages a dialogue with oneself, leading to greater self-understanding and awareness.

      This introspective practice allows individuals to notice patterns in their thoughts and behaviors, paving the way for personal growth.

      2. Boost in Creativity

      Journaling isn’t just about recording the day’s events; it’s also a limitless canvas for creativity. Evening and nighttime journal prompts can spark the imagination, transforming quiet moments into sessions of creative exploration.

      This practice nurtures an inventive mindset, encouraging the birth of new ideas and perspectives.

      3. Stress Relief and Mental Health Support

      The therapeutic benefits of journaling are well-documented. By putting thoughts and feelings onto paper, individuals can process emotions more effectively, reducing stress.

      Self-care journals and prayer journals, in particular, offer a spiritual or introspective approach to coping, providing a source of comfort and emotional release.

      According to Andrew Huberman, “Journaling is very powerful…It is also just talking to a trusted friend even if they don’t respond.”

      4. Goal Setting and Achievement

      Bullet journaling, with its emphasis on organization and planning, along with the use of morning journal prompts, can significantly enhance one’s ability to set and achieve goals.

      This structured approach to journaling helps clarify objectives, break them down into actionable steps, and track progress, turning aspirations into reality.

      5. Memory Enhancement and Cognitive Processing

      The act of writing by hand engages the brain in a unique way, improving memory and aiding in the cognitive processing of events.

      Journaling creates a personal archive, capturing moments and lessons learned, which can be revisited and reflected upon in the future.

      6. Improved Problem-Solving Abilities

      Journaling offers a private space to untangle thoughts and navigate complex emotions, fostering enhanced problem-solving skills.

      By writing about challenges, individuals can distance themselves from their problems and often stumble upon solutions or alternative approaches they hadn’t considered.

      7. Building Empathy and Emotional Intelligence

      Regular journaling encourages individuals to confront and understand their emotions, fostering emotional intelligence.

      This reflective practice can lead to a deeper empathy for oneself and others, as it promotes an understanding of the vast spectrum of human emotions.

      8. Strengthening Self-Discipline and Consistency

      The ritual of daily journaling, whether in the morning or evening, cultivates self-discipline and consistency.

      This routine not only establishes a productive habit but also instills a sense of reliability and commitment within oneself.

      9. Creating a Personal Historical Record

      Journals serve as a tangible record of personal growth and life history, offering unique insights into one’s journey.

      They capture the evolving story of an individual’s life, holding memories and experiences that can be cherished and learned from for years to come.

      10. Improved Writing and Communication Skills

      Engaging regularly with a journal naturally hones writing skills. This practice not only improves grammar and vocabulary but also clarifies thought processes, enhancing verbal communication skills.

      For students and professionals alike, the benefits of this improved articulation are invaluable.

      One significant benefit of journaling for students is the enhancement of their reflective thinking skills.

      It aids in critical analysis and improved decision-making skills, which are essential for both academic success and personal growth.

Back

5 Day Fasting Routine

A Guide to Improving Your Health Potential

Fasting has taken the health and wellness world by storm, becoming a popular choice for those looking to enhance their well-being. It's not just a fad; it's a time-tested approach that's gaining a modern following. A 5 day fast is exactly what it sounds like five consecutive days of abstaining from all or certain types of food and caloric beverages. People choose this duration to hit the reset button on their health, aiming for benefits like improved focus and potentially jumpstarting weight loss. In this article, we'll discuss the ins and outs of a 5 day fast.

Optimized For:

  • Fasting
  • Fitness
  • Health
  • Weightloss
  • Published: December 27, 2024
  • Last Updated: February 19, 2025
    • Empty plates for a 5 day fast

      Understanding 5 Day Fasting

      This type of fasting includes a period where you abstain from eating for five full days. It can vary from consuming only water to a restricted intake of calories through specific fasting programs.

      Here’s what it typically involves:

      • Absolute fasting: Only water is consumed to hydrate the body.
      • Modified fasting: Limited intake of calories through broths or juices.
      • Supervised programs: Like the Prolon 5-day fast, which includes a specially formulated plan.

      Check it out.

      What to Expect From A 5-Day Fast

      Before:

      • Anticipation and preparation, both mentally and physically.
      • Planning your schedule to accommodate the fast, potentially reducing strenuous activities.

      After:

      • A sense of accomplishment and potential changes in body composition.
      • A new perspective on hunger and satiety cues.
      • Possible improvements in digestive rest and metabolic markers.

      Expect a transition where you might find a boost in mental clarity, but also be ready for moments of low energy as your body adjusts. It’s a unique experience for everyone, with outcomes that can include weight loss, enhanced focus, and a greater appreciation for food.

    • A man wearing a white t-shirt, holding a glass of water

      Pre-Fasting Tips

      Getting ready for 5 day fasting is more than marking your calendar; it’s about setting yourself up for success. Here’s how to prime your body and mind for the experience:

      Physical Preparation:

      • Hydrate: Start increasing your water intake a few days prior. Use HydroFlask to keep your body hydrated before you start the 5 day fast.
      • Nutrition: Transition to lighter meals beforehand that are low in carbohydrates to help lessen initial hunger pangs.
      • Gradual Reduction: Slowly cut down on caffeine and sugar to avoid withdrawal symptoms.

      Mental and Emotional Preparation:

      • Goal Setting: Be clear on why you’re fasting. Is it for weight loss, detoxification, or mental clarity?
      • Support System: Inform friends or family for support. They can offer encouragement and help you stay accountable.

      Practical Tips:

      • Clear Schedule: Ensure you don’t have any demanding events or strenuous activities planned during the fast.
      • Medical Consultation: If you have health concerns, speak with a healthcare provider, especially if you’re considering a 5-day water fast with exercise.

      Stock Up:

      • Water: Have plenty of purified water at hand.
      • Electrolytes: Consider using electrolyte supplements from Organika to maintain mineral balance.

      Mix the Organika electrolyte supplements with water. Staying well-hydrated is key during a fast, and adding electrolytes can help improve hydration and prevent symptoms like headaches or muscle cramps.

    • A girl starting a 5 day fasting routine

      The 5 Day Fast Schedule

      Below is a day-by-day guide to help you navigate through your fasting journey, ensuring you stay nourished and hydrated from morning until night.

      Day 1: The Beginning

      • Morning: Start with a glass of warm water. Meditate or practice deep breathing to set a positive tone for the day.
      • Afternoon: Drink herbal tea or water. If you’re working, take short breaks for light stretching.
      • Evening: Consume a glass of water with electrolyte supplements to maintain mineral balance.
      • Night: Before bed, drink a warm cup of water. Reflect on your day and prepare mentally for tomorrow.

      Day 2: Adjustment Phase

      • Morning: Begin with water. Engage in light yoga or a walk to keep the body active.
      • Afternoon: Stay hydrated with water or herbal tea. Consider a midday nap if you’re feeling low on energy. Keep yourself properly hydrated with the HydroFlask.
      • Evening: Electrolyte water is key. Write in a journal or engage in a hobby to keep your mind occupied.
      • Night: Relax with a warm shower or bath, followed by hydration before sleep.

      Day 3: The Deep Dive

      • Morning: Stick to your routine of starting with water. Try mindfulness exercises to embrace the process.
      • Afternoon: Keep your fluid intake up. A siesta can help you through energy dips.
      • Evening: Maintain electrolyte intake. Engage in gentle, restorative activities.
      • Night: Ensure you’re well-hydrated before bed. Practice gratitude or positive affirmations.

      Day 4: Over the Hump

      • Morning: Continue with your water ritual. Light physical activity can help boost your mood.
      • Afternoon: Herbal teas or electrolyte-enriched water should be your go-to. Avoid strenuous tasks.
      • Evening: Stick to your Organika electrolyte supplements and enjoy calm, quiet activities.
      • Night: Prepare for bed with a routine that promotes relaxation and hydration.

      Day 5: The Home Stretch

      • Morning: Greet the day with water and a sense of achievement. Light stretching can feel rewarding.
      • Afternoon: Continue hydrating and begin to prepare mentally for breaking your fast.
      • Evening: Electrolytes are still important. Plan your post-fast meal for the next day.
      • Night: Reflect on your experience. Hydrate well before a restful night’s sleep.
    • A guy making a 5 day fasting plan

      5-Day Fast Tips

      • Listen to Your Body: If you feel unwell at any point, reassess your continuation.
      • Stay Occupied: Keep your mind engaged with books, puzzles, or light hobbies.
      • Avoid Overexertion: Choose activities that are low in intensity to conserve energy.
      • Hydration is Key: Never underestimate the power of water and electrolytes.
      • Plan for After: Have a strategy for gradually reintroducing foods post-fast.
    • A man happy after a 5 day fast

      Benefits Of 5 Day Fasting

      • Weight Loss: One of the most sought-after outcomes, as the body turns to fat stores for energy.
      • Improved Insulin Sensitivity: It can help in managing blood sugar levels, beneficial for those at risk of diabetes.
      • Enhanced Mental Clarity: Many report a clearer mind and better concentration levels.
      • Detoxification: The body gets a chance to remove toxins, aiding in overall detoxification.
      • Increased Autophagy: This process helps clear out damaged cells, contributing to cell renewal and longevity.
      • Boosted Immune System: Fasting can regenerate immune cells, giving your immune system a boost.

      Comparison: Benefits of 5 Day Fast vs 3 Day Fast

      • Weight Loss: While both can lead to weight loss, a 5-day fast might result in more significant weight reduction due to the longer duration of fat burning.
      • Autophagy: The process of autophagy ramps up after 2-3 days of fasting, meaning a 5-day fast could potentially offer more profound cellular cleansing benefits.
      • Mental Clarity: Both can enhance mental clarity, but the extended fasting period may allow for a deeper state of mental refreshment and focus.
      • Immune System Reset: A 3-day fast starts the process of immune system regeneration, but a 5-day fast extends this benefit, possibly leading to more robust immune system rejuvenation.
      • Adaptation: The 5-day fast allows the body more time to adjust to burning fat for fuel, possibly making the metabolic switch more pronounced than during a shorter fast.
    • A woman holding her head in her hands while sitting on her bed

      5-Day Fasting Challenges and Symptoms

      A 5-day fast can be a rewarding experience, but it’s not without its hurdles. Understanding how to manage common symptoms and knowing when it’s time to reconsider your fast is crucial for your health and safety.

      Dealing with Common Symptoms and Challenges

      • Hunger Pangs: These are most intense during the first few days. Drinking water or herbal tea can help stave off the discomfort.
      • Fatigue and Weakness: Your energy levels might dip as your body adjusts to using fat for fuel. Listen to your body and rest when needed.
      • Headaches: Often a result of caffeine withdrawal or dehydration. Ensure you’re drinking plenty of water and consider gradually reducing caffeine intake before starting your fast.
      • Mood Swings: Fasting can affect your mood, especially in the early stages. Practice stress-reduction techniques like meditation or gentle walking.
      • Dizziness: This could be due to low blood pressure or electrolyte imbalances. Keep up with your water and electrolyte intake.

      When to Stop: Listening to Your Body

      Listening to your body is important during a 5-day fast. While common symptoms can be managed with rest, hydration, and electrolyte supplementation, it’s important to recognize when these symptoms go beyond the norm.

      • Severe Weakness or Dizziness: If these symptoms persist, it might be a sign that your body is under too much stress.
      • Heart Palpitations: This could indicate an electrolyte imbalance. If drinking electrolyte water doesn’t help, it’s time to stop.
      • Excessive Hunger That Doesn’t Subside: If intense hunger continues past the first few days and becomes unbearable, consider ending your fast.
      • Feeling Unwell: Any general feeling of being unwell or if pre-existing health conditions worsen, it’s a clear signal from your body to halt the fast.
    • A woman eating apples in her kitchen

      Breaking the Fast

      Ending a 5-day fast requires as much care as preparing for it. Here’s how to reintroduce food into your diet safely and effectively:

      • Start Small: Begin with liquids. Broth, juice, or a smoothie can help wake your digestive system without overwhelming it.
      • Easy-to-Digest Foods: After a few hours, introduce soft foods like yogurt, fruits, and cooked vegetables.
      • Gradual Progression: Wait until your body adjusts to these foods before moving on to more complex ones like whole grains, proteins, and fats.
      • Stay Hydrated: Continue to drink plenty of water as you reintroduce foods.
      • Listen to Your Body: If you experience any discomfort, slow down. It’s a sign your body needs more time to adjust.

      What to Eat After Completing the 5 Day Fast:

      • Day 1: Start with broth, juices, and hydrating fruits like watermelon.
      • Day 2: Incorporate soft vegetables, soups, and smoothies.
      • Day 3: Add solid foods like boiled eggs, dairy, or light meats/fish.
      • Day 4-5: Gradually reintroduce your normal diet, focusing on whole foods.
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Andrew Huberman’s Workout Plan

Making Fitness Simple and Achievable Every Week

Andrew Huberman, a renowned neuroscientist, follows a structured weekly workout routine that spans from Sunday to Saturday, showing his commitment to both brain health and physical fitness. He follows a foundational fitness protocol that includes a variety of exercises designed to enhance both brain and body health. If you're curious about how a top neuroscientist stays in shape, this article will help you understand the weekly Andrew Huberman's workout plan.

Optimized For:

  • Energy
  • Fitness
  • Wellness
  • Workout
  • Published: December 27, 2024
  • Last Updated: February 19, 2025
    • Andrew Huberman running on a track

      Sunday—Building Endurance

      Kick off your week inspired by Andrew Huberman’s workout routine, starting with a strong focus on building endurance every Sunday. This day is dedicated to cardiovascular training and stamina building through Zone 2 cardio exercises.

      • Duration and Intensity: Andrew begins his Sundays with 30 to 75 minutes of Zone 2 cardio. This level of cardio focuses on increasing breathing rates where one can still hold a conversation.
      • Types of Exercises: The workout routine includes various activities such as jogging, rowing, cycling, swimming, and hiking to help maintain engagement and effectiveness.
      • Enhanced Difficulty: To increase the challenge, Andrew sometimes adds a weighted vest or backpack during his exercises.
      • Breathing Technique: Emphasis is placed on nasal breathing, which can help improve respiratory efficiency and endurance.
      • Weekly Cardio Goal: The aim is to accumulate 180-200 minutes of Zone 2 cardio throughout the week, starting strong on Sunday.

      Andrew Huberman’s Sunday workout routine sets a powerful tone for the week with a focus on increasing endurance and strengthening cardiovascular health. This practice not only prepares the body for more intense workouts in the upcoming days but also aligns with a targeted approach to fitness.

      “Your ability to improve flexibility and, indeed, to engage in specific stretching exercises can actually be used to powerfully modulate your ability to tolerate pain, both emotional and physical pain.”
      Dr. Huberman

    • Andrew Huberman starting his leg workout routine

      Monday— Legs Resistance Workout

      After ramping up his endurance on Sunday, Andrew Huberman dedicates Monday to strengthening his lower body with a comprehensive leg workout. Focusing on a leg day is crucial for building muscle and enhancing overall leg strength.

      • Warm-Up: Andrew begins with a 10-minute warm-up to prepare his muscles and joints for the workout.
      • Training Duration: The main leg workout lasts between 50 to 60 minutes, focusing on intensity and proper form.
      • Exercise Schedule:
        • Schedule A:
          • Repetitions: 4-8 reps (using heavier weights)
          • Sets: 3-4 sets per exercise
          • Rest: 2-4 minutes between sets
        • Schedule B:
          • Repetitions: 8-15 reps (using moderate weights)
          • Sets: 2-3 sets per exercise
          • Rest: 90 seconds between sets
      • He alternates between these schedules to maximize muscle growth and recovery.
      • Exercises:
        • Quadriceps: Leg extensions and hack squats to target different muscle actions.
        • Hamstrings: Leg curls and glute-ham raises ensure comprehensive development.
        • Calves: Standing calf raises and seated raises to enhance calf strength.
    • Andrew Huberman doing the cold plunge at his home

      Tuesday—Balancing Heat and Cold Exposure

      On Tuesdays, Andrew Huberman focuses on an intense routine of managing heat and cold exposure. This method, known for enhancing recovery and boosting overall well-being, involves alternating between sauna sessions and cold plunges.

      • Routine Overview: The day includes 20 minutes in a sauna followed by 5 minutes of a cold shower or ice bath, repeated 3-5 times.
      • Starting Slowly: He recommends easing into heat and cold exposure, especially for beginners, to allow the body to adapt safely.

      Heat Protocols:

      • Protocol 1—Cardiovascular Health:
        • Frequency: 2-3 times per week, or even daily.
        • Duration: 5-20 minutes per session.
        • Temperature: 80-100 ℃ (176-212 ℉).
      • Protocol #2—General Health:
        • Total Weekly Time: 1 hour, split into 2-3 sessions.
        • Temperature: 80-100 ℃ (176-212 ℉).
      • Protocol 3—Growth Hormone Release:
        • Frequency: Once a week.
        • Duration: Multiple 30 minute sauna sessions with rest/cool-down periods in between.
        • Temperature: 80-100 ℃ (176-212 ℉).
        • Additional Tips: Best performed in a semi-fasted state to maximize growth hormone release.

      Cold Exposure Protocol:

      • Total Weekly Time: 11 minutes, split into 2-4 sessions.
      • Session Length: 1-5 minutes.
      • Temperature: Cold but safe.

      Andrew Huberman’s Tuesday routine of alternating between sauna and cold exposure is an excellent approach to enhance recovery and optimize physical health. This practice not only helps in recovery after intense workouts but also serves as a crucial part of Andrew’s comprehensive health strategy.

    • Andrew Huberman safely doing an ice bath

      Safety Tips For Heat And Cold Exposure Workout

      When including heat and cold exposure into your workout routine, safety should always be your top priority. Andrew Huberman provides essential tips to ensure that these practices are both effective and safe, helping you gain the maximum benefits without risking your health.

      • Start Slow with Heat:
        • Begin with cooler temperatures that don’t drastically increase your heart rate.
        • Be aware of hyperthermia and dehydration risks.
        • Men trying to conceive should note that repeated heat exposure can temporarily reduce sperm count, which may take 45-60 days to rebound after stopping sauna use. Consider using a cool pack in the sauna to mitigate heat effects.
        • You can use multiple options like dry saunas, steam saunas, hot tubs, and hot showers for safe heat exposure.
        • Drink at least 16 ounces of water for every 10 minutes spent in the sauna to replace lost fluids and electrolytes.
        • Utilize the sauna during the afternoon or evening to align with the body’s natural temperature fluctuations, enhancing the post-cooling effect which can aid in better sleep.
      • Cold Exposure Safety:
        • Never hyperventilate before or during cold water immersion and avoid dangerously cold bodies of water.
        • Start with slightly warmer temperatures and gradually move to colder ones to avoid cold shock.
        • Use top-quality cold plunge equipment from the Cold Life to prevent accidents.

      By following Andrew Huberman’s safety tips for heat and cold exposure workouts, you can enjoy the health benefits while minimizing risks.

      Want to learn more about how to do cold plunges efficiently? Consider checking out our Cold Plunge article.

    • Andrew Huberman starting his sauna routine

      Benefits Of Opting For Saunas For Heat Exposure

      Saunas are a key component of Andrew Huberman’s weekly workout routine, not just for relaxation but for their profound health benefits. Regular sauna sessions can contribute significantly to overall wellness.

      • Cardiovascular Health: Regular sauna use is linked to a lower risk of cardiovascular problems like heart attacks and stroke. Saunas can increase heart rate and blood flow while dilating blood vessels to help cool the body.
      • Mood Enhancement: Sauna use triggers the release of dynorphins that initially cause discomfort, which then enhances the mood-lifting effects of endorphins.
      • Effective Stress Response: Exposure to sauna heat acts as a mild stressor, which can reduce cortisol levels and activate DNA repair pathways.
      • Growth Hormone Benefits: Sauna use can support the natural release of growth hormone, which is vital for muscle growth, bone strength, tissue repair, and metabolism.

      Check out this Huberman Lab Podcast episode to find out more about the Growth Hormone.

      Integrating sauna sessions into your fitness routine, as part of a comprehensive approach like Andrew Huberman’s weekly workout plan, can provide multiple health benefits. These sessions not only support physical health but are also a key strategy for stress management and mood improvement.

    • Andrew Huberman holding two supplement bottles

      Andrew Huberman Workout Supplements

      In his quest for optimal fitness and health, Andrew Huberman not only focuses on a disciplined workout routine but also emphasizes the importance of proper supplementation. He endorses Momentous Supplements, a trusted brand known for its high-quality and effective products, to enhance workout performance.

      • Alpha-GPC: Enhances mental focus and increases power output, ideal for improving performance in high-intensity workouts.
      • Tyrosine: Aids in maintaining mental alertness and can help combat fatigue during strenuous activities.
      • Creatine: Boosts muscle energy and strength, supporting quicker recovery and muscle growth from resistance training.
      • Grass-fed Whey Protein: Provides essential amino acids for muscle repair and growth, promoting faster recovery post-workout.

      These targeted supplements support his extensive weekly workout routine, ensuring he achieves maximum benefits from each session. Integrating these supplements can help anyone looking to elevate their fitness levels and achieve similar comprehensive health benefits.

      Find out more about Andrew Huberman’s Supplement List here.

    • Andrew Huberman starting neck exercises

      Wednesday—Resistance Training for Torso & Neck

      Midweek brings Andrew Huberman to focus on strengthening the torso and neck, areas often overlooked in typical training programs.

      • Warm-Up and Training Duration:
        • Starts with a 10-minute warm-up to prepare the body.
        • Follows with 50-60 minutes of targeted resistance training.
      • Training Approach:
        • Utilizes a Push/Pull method to comprehensively train the upper body.
        • Alternates between Schedule A and B monthly to ensure comprehensive muscle engagement.
      • Exercises:
        • Chest: Focuses on incline presses and cable crossovers to work muscles in both lengthened and shortened positions.
        • Back: Incorporates chin-ups or pull-ups and seated or dumbbell rows.
        • Shoulders: Engages the shoulders with presses, lateral raises, and rear deltoid flies.
        • Neck: Prioritizes neck strength and flexibility with specific exercises in his neck workout:
          • Uses a towel-wrapped plate for neck flexion, extension, and side bending, known as the plate series exercise.
          • Performs chin tucks with a plate to further strengthen the neck muscles, crucial for Andrew Huberman’s neck workout routine.

      By including these exercises into the weekly workout routine, Huberman not only aims to build strength but also to maintain optimal posture and minimize the risk of injury.

      “I usually lie on my side, and I’ll do somewhere in the 10-15 repetition range. I usually do 1 light warm-up and then 3 work sets. And then I’ll lie on my stomach and I’ll put the plate behind my head—again, wrapped in a towel—and do head raises.”
      Dr. Huberman

    • Andrew Huberman starting his cycling routine

      Thursday—Boosting Cardiovascular Health

      Thursdays in the Andrew Huberman workout routine are focused on enhancing cardiovascular health through moderate-intensity cardio exercises. This day is about getting the heart rate up and the blood pumping with dynamic activities.

      • Engages in 35 minutes of moderate-intensity cardio, which is key to improving heart health.
      • Includes running, rowing, cycling, jumping jacks, stair climbing, and jump roping.
      • Prefers performing these activities outdoors when possible, adding a refreshing change of scenery and fresh air to the routine.
      • These activities not only boost the cardiovascular system but also increase lung capacity and endurance.
      • Outdoor workouts contribute to mental health by reducing stress and improving mood.

      “To be clear, I think exercise is wonderful and healthy, can improve cardiovascular function, maintain strength, bone density, all that good stuff.”
      Dr. Huberman

    • Andrew Huberman rowing

      Friday—Effective HIIT Workout Routine

      Fridays with Andrew Huberman are all about intensity and efficiency, as he tackles his High-Intensity Interval Training (HIIT) workout. This routine is designed to maximize cardiovascular and muscular benefits in a short amount of time.

      • Workout Structure: Involves intense bursts of 20-60 seconds of all-out sprints followed by 10 seconds of rest, repeated for 8-12 rounds. The workout aims to achieve maximum heart rate, calculated as 220 minus your age, to ensure high-intensity effort.
      • Variety of Exercises: Includes a range of activities such as using an assault bike, sprint/jog intervals, rowing, skiing machine, and sand sprints. He always picks an activity that can be performed with perfect form to avoid injury.
      • Benefits of HIIT: HIIT workout sessions are extremely effective at burning fat, improving endurance, and boosting metabolism. The routine’s design promotes rapid increases in heart rate, which improves cardiovascular health.
      • Safety and Form: Emphasizes the importance of maintaining perfect form during each sprint to maximize benefits and minimize the risk of injury.
    • Andrew Huberman starting his bicep exercise routine

      Saturday—Exercises for Stronger Arms, Neck & Calves

      Saturday marks the end of Andrew Huberman’s intense weekly workout routine with a focus on building strength in the arms, neck, and calves. This session is designed to target these specific muscle groups through a series of structured exercises.

      • Workout Duration: Begins with a 10-minute warm-up to prepare the muscles for the intense workout ahead and continues with 50-60 minutes of targeted training.
      • Bicep Exercise: Andrew Huberman performs incline curls and dumbbell curls, alternating between lengthened and shortened muscle positions.
      • Tricep Training: Engages triceps through overhead extensions and dips, focusing on a full-range motion for optimal muscle engagement.
      • Calf Workout: Executes both standing calf raises and seated calf raises, enhancing lower leg strength.
      • Neck Exercise: Strengthens the neck using the plate series exercise, involving movements like flexion, extension, and side bending with a towel-wrapped plate. Incorporates chin tucks with a plate to further enhance neck muscle resilience.
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Andrew Huberman’s Sleep Schedule

A Guide to Optimal Rest

Andrew Huberman, a noted Stanford University professor, is well-known for his valuable insights on improving human health. His latest advice focuses on a sleep protocol designed to enhance sleep quality. It is based on solid scientific research and offers straightforward strategies aimed at improving the quality of sleep. This article on Andrew Huberman's sleep routine will discuss the simple yet effective steps he recommends for a better night's rest, drawing on his scientific research and personal experiences.

Optimized For:

  • Circadian Rhythm
  • Healing
  • Sleep
  • Wellness
  • Published: December 27, 2024
  • Last Updated: February 19, 2025
    • Andrew Huberman focusing on sunlight exposure

      Sunlight Exposure

      Try to get sunlight exposure by going outside within 30 to 60 minutes of waking up. This helps set your body’s internal clock. Sunlight exposure in the morning is crucial for establishing a better sleep routine due to several key reasons such as:

      • Regulates Circadian Rhythms: Sunlight exposure helps synchronize your body’s internal clock, or circadian rhythm, which controls various biological processes, including sleep.
      • Increases Alertness: Exposure to natural light in the morning boosts alertness. It signals your brain to halt the production of melatonin, the hormone responsible for sleep.
      • Improves Mood: Morning sunlight can also enhance mood by increasing the release of serotonin, a neurotransmitter associated with feelings of happiness and well-being.
      • Enhances Sleep Quality: Regular exposure to natural light in the morning can lead to a better quality of sleep. It helps ensure that your body gets a clear signal of the distinction between night and day.

      Before the sun sets, make another effort to step outside. This second exposure helps reinforce your body’s natural rhythm. If you wake up before sunrise, use artificial lights to stay alert until you can go outside.

    • Andrew Huberman sitting on his bed

      Regular Sleep Schedule

      A consistent sleep schedule helps establish a better sleep routine by aligning with your body’s natural circadian rhythms and promoting healthier sleep patterns. Andrew Huberman has a consistent sleep schedule as he goes to bed daily at around 10:00 – 11:00 p.m.

      Here’s how it contributes to better sleep:

      • Enhances Sleep Efficiency: By going to bed and waking up at the same time each day, your body becomes conditioned to this routine. This regularity helps decrease the amount of time it takes to fall asleep and reduces nighttime awakenings.
      • Stabilizes Circadian Rhythms: Consistency in your sleep schedule helps stabilize your body’s internal clock. This synchronization ensures that various physiological processes, like hormone release, digestion, and cell repair, occur optimally.
      • Reduces Sleep Latency: With a consistent sleep schedule, your body learns when to start winding down. The predictability reduces the time it takes to fall asleep because your system starts the production of melatonin at a predictable time.
    • The diet needed for the Andrew Huberman sleep routine

      Dietary Considerations

      Andrew Huberman’s approach to his sleep routine includes specific dietary habits that support better sleep quality. Here’s how he manages his diet to enhance his sleep.

      • Caffeine: Avoid caffeine within 8 to 10 hours of your bedtime to prevent it from affecting your sleep.
      • Alcohol and Medications: Try to avoid drinking alcohol before sleeping. Also, most sleep medications can disrupt your sleep.
      • Consume Carbohydrates It’s better to consume carbohydrates at night than proteins. Andrew Huberman suggests focusing more on eating starches at night.

      “Drinking alcohol before sleep really screws up your sleep even if you’re not drunk.”
      Dr. Huberman

    • Andrew Huberman sitting on his bed

      Benefits Of Consuming Carbohydrates Before Sleeping

      Andrew Huberman incorporates carbohydrates in his pre-sleep diet to improve sleep quality. Let’s see how including carbs at night can be beneficial for sleep:

      • Facilitates Tryptophan Availability: Carbohydrates can increase the level of tryptophan in the brain. Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that is later converted into melatonin, the hormone that regulates sleep.
      • Serotonin Production: The insulin spike that follows carbohydrate intake helps tryptophan reach the brain more easily. Once there, it can be converted into serotonin, which not only boosts mood but also helps regulate the sleep cycle.
      • Improves Sleep Quality:  Diets with adequate carbohydrate levels can lead to better sleep patterns, including more restorative, deep sleep.

      “People with low-carb diets have a hard time sleeping. They have to rely a lot on supplements or medications…So in the evening, I tend to eat pasta, rice, and soups.”
      Dr. Huberman

    • Andrew Huberman standing in his room with dim lights

      Light Exposure at Night

      • Limit Bright Lights: Between 10 pm and 4 am, avoid bright lights, especially overhead lighting. Use dimmer lights or night lights just enough to see safely. Andrew Huberman starts dimming lights at around 8:00 – 9:00 p.m.
      • Blue Light: Consider wearing blue light-blocking glasses in the evening, but still keep the lighting low.

      “Around eight or nine p.m. I start bringing the lights down. In fact, I have a real sensitivity to the overhead lights because I’m so used to this pattern. So, I start dimming the lights in the evening overhead.”
      Dr. Huberman

    • Andrew Huberman starting his yoga routine

      Non-Sleep Deep Rest Protocol (NSDR)

      Non-Sleep Deep Rest (NSDR) refers to a variety of practices that are designed to provide the benefits of sleep without actual sleep. These techniques are aimed at inducing states of deep relaxation, which can rejuvenate the mind and body similarly to sleep.

      NSDR protocols are especially beneficial for those who struggle with sleep, including people with insomnia, or for anyone who wants to enhance their relaxation and recuperation during wakeful hours.

      Here’s a breakdown of some common aspects and methods associated with NSDR:

      Types of NSDR Techniques:

      • Yoga Nidra: A guided meditation practice that involves lying down in a comfortable position and following a set of verbal instructions aimed at inducing complete physical, mental, and emotional relaxation.
      • Guided Meditation: Involves listening to guided imagery or instructions that help focus the mind and relax the body deeply.
      • Autogenic Training: This technique uses visual imagery and body awareness to relax the body. Phrases like “my arms are heavy and warm” are repeated to induce a state of deep relaxation.
      • Progressive Muscle Relaxation: Involves tensing and then relaxing different muscle groups in the body, which can help to achieve a state of deep relaxation and mental calmness.

      Benefits of NSDR:

      • Reduces Stress and Anxiety: By calming the nervous system, NSDR can significantly lower stress and anxiety levels.
      • Improves Mood: These relaxation techniques can increase serotonin levels, which helps to improve mood and overall sense of well-being.
      • Enhances Sleep Quality: Regularly practicing NSDR can help regulate sleep patterns and improve the quality of sleep by making it easier to fall asleep and increasing the proportion of restorative sleep stages.
      • Increases Cognitive Function: Relaxation and reduced stress can lead to improved concentration, memory, and problem-solving skills.

      Implementation:

      • NSDR can be practiced at any time of the day but might be particularly effective during times when you feel the need to calm down or before bedtime to prepare for sleep.
      • Sessions can vary in length, typically lasting between 10 to 30 minutes. You can use the Reveri App to prepare for your sleep routine.

      “One of the most powerful tools that has come into my life in the last decade is a practice that I call non-sleep deep rest (NSDR). You can do NSDR the first thing in the morning if you ever wake up and do not get enough sleep. I often get up and feel like I did not get enough sleep. I do a 30-minute NSDR and I feel terrific as if I got a full night’s sleep.”
      Dr. Andrew Huberman

    • Andrew Huberman holding his sleep supplement bottles

      Andrew Huberman’s Sleep Supplements

      Although Andrew Huberman strongly believes that behavior makes the whole difference when it comes to sleep and says, “Behaviors rewire your nervous system”, he also understands the importance of supplements as they help the system react at the moment. He has a sleep coctail of supplements that enhances his routine.

      Here’s Andrew Huberman’s sleep supplement list:

      • Magnesium (either 145mg of Threonate or 200mg of Bisglycinate)

      Andrew suggests taking these two types of Magnesium alternatively as part of your sleep aid. As per him, “It makes people feel a little drowsy and increases the depth and amount of their deep sleep”

      “While talking about Apigenin, Andrew Huberman says, “[Apigenin] acts as a bit of an anxiety-lowering compound, which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating, problem-solving, and future anticipation that they are doing, which is a requirement for falling asleep.”

      Theanine, an amino acid found primarily in tea leaves, is widely recognized for its potential benefits on sleep. It is often used as a supplement to promote relaxation and improve sleep quality.

      Here are several ways in which theanine can benefit sleep:

      • Promotes Relaxation: Theanine helps increase levels of GABA (gamma-aminobutyric acid), serotonin, and dopamine in the brain. These neurotransmitters play key roles in regulating emotions, mood, concentration, alertness, sleep, and appetite.
      • Reduces Stress and Anxiety: Theanine has been shown to have anxiolytic effects, meaning it can help reduce anxiety and stress. By mitigating the physiological and psychological responses to stress, theanine can make it easier to fall asleep and stay asleep.

      ‍Warning:

      As per Huberman, if you take Theanine, “your dreams will get very vivid”. Therefore, those people who wake up in the middle of the night should avoid this supplement.

      Additional Supplements

      You can take these supplements about 30-60 minutes before sleep as recommended by Andrew Huberman.

      You can also get Andrew Huberman’s Sleep Supplement Bundle to improve your sleep routine.

      • 900mg Myo-inositol

      For people who have trouble falling back asleep after waking up in the middle of the night, Andrew Huberman suggests taking Myo-inositol.

      “Myo-inositol can help shorten the amount of time that it takes to fall back asleep if you wake up in the middle of the night. It has other beneficial uses as well for mood.”
      Dr. Huberman

    • Andrew Huberman with Momentous supplements

      The Optimal Sleep Supplement Stack

      Andrew Huberman has a detailed approach to optimizing sleep, and one of the key parts of his strategy involves using a targeted supplement stack. Huberman has worked with Momentous to develop a combination of sleep aids that help support healthy rest and recovery. These supplements are natural, science-backed, and designed to enhance sleep quality.

      Here’s a breakdown of the supplements in his Sleep Supplement Stack:

      • Apigenin: A natural compound found in chamomile, Apigenin helps calm the nervous system and supports the transition into sleep. It’s best taken 30–60 minutes before bed.
      • Magnesium L-Threonate: This form of magnesium helps regulate neurotransmitters and promotes relaxation, making it easier to fall asleep and stay asleep throughout the night.
      • Inositol: Known for its role in balancing neurotransmitters like serotonin, Inositol supports mood regulation and helps improve sleep quality by reducing nighttime wakefulness.
      • L-Theanine: An amino acid commonly found in green tea, L-Theanine reduces stress and anxiety, promoting relaxation and helping you wind down for the night.

      This sleep supplement stack combines these powerful supplements—Apigenin, Magnesium L-Threonate, Inositol, and L-Theanine—to naturally enhance sleep quality. You can support better sleep and overall wellness by including them in your nightly routine.

    • Sleep Environment

      The setup of your sleep environment can drastically affect how well you sleep. Andrew Huberman optimizes his sleeping area to promote a restful night.

      • Cool and Dark: Keep your bedroom cool and dark for optimal sleep.
      • Adjustable Bedding: Use blankets that can be added or removed as needed to maintain comfort.
      • Avoid Phone Usage: Andrew Huberman avoids using his phone before bed and puts it on airplane mode. Instead, he goes for reading.
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Andrew Huberman’s Testosterone Optimization Routine

A Practical Approach to Hormone Health

Andrew Huberman, a popular neuroscientist, has developed a series of routines and tips that many people find helpful for maintaining their health. This article on the Andrew Huberman's testosterone optimization routine discusses his advice on diet, exercise, and lifestyle changes that can help boost testosterone naturally. Read on to learn about the effective habits he promotes for enhancing overall health through natural hormone management.

Optimized For:

  • Energy
  • Hormone-Health
  • Testosterone
  • Wellness
  • Published: December 27, 2024
  • Last Updated: March 14, 2025
    • Researching about Andrew Huberman's testosterone optimization routine

      The Science of Testosterone

      Testosterone plays a crucial role in health and well-being, impacting everything from physical strength to mental clarity, and understanding its role and how to optimize its levels is essential.

      • Testosterone is the primary male sex hormone, but it’s also important for women.
      • It plays a key role in developing male reproductive tissues as well as promoting secondary sexual characteristics like muscle and bone mass, and the growth of body hair.
      • The hormone also helps maintain overall health and well-being, influencing energy levels and emotional health.

      Managing testosterone levels effectively can enhance physical performance and overall vitality. Dr. Andrew Huberman’s guidance on daily routine and supplements offers valuable strategies for those looking to naturally support their hormonal health.

    • Andrew Huberman in a bad mood

      Consequences of Low Testosterone Levels

      Analyzing the effects of low testosterone can help highlight the importance of maintaining optimal levels for overall health.

      • Muscle and Strength Loss: Lower testosterone can lead to reduced muscle mass and decreased physical strength.
      • Increased Body Fat: Without adequate testosterone, the body may store more fat.
      • Bone Density Reduction: Low testosterone levels can weaken bones, increasing the risk of fractures and osteoporosis.
      • Fatigue: A decrease in testosterone levels can lead to a significant drop in energy levels.
      • Mood Changes: Men with lower testosterone may experience mood swings and depression.
      • Cognitive Challenges: Issues with memory and concentration can also occur, affecting daily performance.
      • Low Libido: Testosterone plays a key role in sexual desire as lower levels can reduce interest in sex.
      • Erectile Dysfunction: Difficulty in achieving or maintaining an erection can be directly linked to low testosterone levels.
    • Andrew Huberman in a happy mood

      Benefits of Optimal Testosterone

      Achieving optimal testosterone levels can have profound effects on your health and overall quality of life.

      • Better Muscle Growth: Testosterone is crucial for muscle recovery and growth, making regular workouts more effective.
      • Improved Fat Distribution: Higher testosterone levels can help reduce fat mass, leading to a leaner body composition.
      • Higher Bone Density: Testosterone plays a key role in bone mineral density. Keeping levels in check can reduce fracture risk as you age.
      • Mood Stability: Optimal levels can lead to improved mood and reduced anxiety.
      • Heart Health: Adequate testosterone levels are associated with a lower risk of heart disease, supporting cardiovascular health.
      • Sexual Function and Libido: Testosterone naturally boosts libido and improves sexual function, enhancing personal relationships.
    • Andrew Huberman focusing on a specific diet for testosterone optimization

      The Andrew Huberman Testosterone Optimization Diet

      A balanced and targeted diet is essential for optimizing testosterone levels. Dr. Andrew Huberman emphasizes the importance of selecting the right foods to enhance hormonal health naturally.

      • Monitor Carbohydrate Consumption: Low carbohydrate diets can lead to an increase in Sex Hormone Binding Globulin (SHBG), which binds free testosterone. Adjusting your carbohydrate intake might help manage your SHBG levels and positively influence free testosterone levels.
      • Fat Intake: Consuming healthy fats like cheese and butter, can support a healthy balance of testosterone. However, excessive consumption of fats can increase estrogen levels, which can negatively impact testosterone levels. It’s important to balance your fat intake to maintain optimal hormonal health.
      • Overall Calorie Balance: If you’re overweight, focusing on losing body fat can lead to improved testosterone levels and overall sperm health. Conversely, if you’re already lean, overly restricting your calories can lead to a drop in testosterone levels.
      • Zinc-Enriched Foods: Zinc plays a significant role in testosterone production. Eating foods high in zinc such as oysters, beef, and pumpkin seeds can be effective for testosterone optimization.
    • Andrew Huberman testosterone workout

      The Andrew Huberman Testosterone Workout

      To increase testosterone levels through your workout routine, Andrew Huberman recommends focusing on resistance exercises and the order of weight training and cardio exercises.

      • Type of Exercise: Engage in resistance training with major compound movements like squats, deadlifts, and chin-ups. These exercises help stimulate testosterone production effectively.

      If you’re looking to focus on resistance training at home, consider purchasing the resistance bands from Titan Fitness to kickstart your workout for testosterone optimization.

      • Workout Structure: Perform six sets of 10 repetitions for each exercise. Ensure you manage the weight across these sets to maintain the proper form and completion of all reps 1.
      • Rest Periods: Rest for about 120 seconds between each set. This duration is crucial to achieve the hormonal response desired without overexerting, which might lead to increased cortisol levels and reduced testosterone.
      • Frequency of Training: This specific resistance training protocol aimed at boosting testosterone should be done no more than twice a week to allow for sufficient recovery and to maintain the effectiveness of the workouts in raising testosterone levels.
      • Duration of Workout: Keep your training sessions to 60 minutes or less. Exceeding this duration with high-intensity resistance exercise can cause testosterone levels to drop and increase cortisol levels.
      • Order of Exercise: Perform weight training before engaging in any cardio or endurance activities on the same day. This sequence maximizes testosterone production.
      • Weight Training: Concentrate on lifting weights but avoid pushing to failure. This method helps maintain energy and testosterone levels without causing excessive fatigue.

      By structuring your workouts with these guidelines, you can optimize your routine to support increased testosterone levels effectively. Make sure to monitor your body’s response and adjust as needed, ensuring enough recovery between sessions to maximize benefits.

    • Andrew Huberman holding a testosterone supplement bottle

      Andrew Huberman’s Testosterone Supplement List

      Dr. Andrew Huberman has openly shared his routine for maintaining optimal testosterone levels, which includes a specific set of supplements. His approach emphasizes both the effectiveness and the daily usage specifics to maximize the benefits of each supplement.

      • Tongkat Ali:
        • Recommended Brand: Momentous
        • Dosage: 400mg daily, taken early in the day because of its stimulant properties.
        • Usage: Daily consumption is advised as effectiveness increases after the first months.
      • Zinc:
        • Supplier: Momentous
        • Note: Essential for testosterone production but effective only if there is a pre-existing deficiency. Adding more zinc won’t boost levels beyond normal but can prevent the decline.
      • Boron:
        • Dosage: 2 – 4 mg daily
        • Benefits: Included in the regimen for its role in supporting the body’s use of testosterone and other hormone processes.

      Andrew Huberman’s routine for testosterone optimization includes a careful selection of supplements, which he uses based on their specific actions and benefits to hormonal health. Each component of his supplement routine, from Tongkat Ali to Boron, is chosen for its potential to support and enhance testosterone levels.

      Want to find out more about Andrew Huberman’s supplements? Check out Andrew Huberman’s supplement guide here.

    • Top-Quality Male Hormone Support Supplement Bundle

      This bundle offers a selection of high-quality supplements designed to enhance male hormone development. It includes supplements like Zinc and Tongkat Ali that can boost stamina, enhance male vitality, and balance hormone levels.

      Each supplement, chosen by Dr. Andrew Huberman, has been shown to benefit cognitive function, enhance sleep quality, and promote overall well-being.

      Get the Male Hormone Support Bundle ->
    • Andrew Huberman starting his sleep routine for testosterone optimization

      The Optimal Sleep Routine For Testosterone Increase

      Proper sleep is a crucial part of health and plays a critical role in testosterone production. Dr. Andrew Huberman emphasizes the importance of a structured sleep routine to naturally enhance testosterone levels.

      • Quality and Quantity of Sleep: Aim for 7-9 hours of good-quality sleep per night. Both the quantity and quality of sleep are crucial, as they influence hormone production including testosterone.
      • Manage Stress: High cortisol levels, which can be a result of poor sleep and stress, are detrimental to testosterone production. Proper sleep helps to manage and reduce cortisol levels.
      • Consistency: Establish a consistent sleep schedule by going to bed and waking up at the same times every day. This supports your circadian rhythms, which are linked to hormone production cycles.
      • Nasal Breathing: Ensure you practice nasal breathing during sleep. This can be facilitated by measures like mouth taping, which promotes better oxygenation and reduces sleep disturbances.
      • Invest in Top-Quality Equipment: A significant factor in achieving restful sleep is the quality of your sleep equipment. Invest in a high-quality mattress that supports your body and enhances comfort. Casper beds, for instance, are designed to provide excellent support and comfort, which can help improve the quality of your sleep and aid in the natural increase of testosterone levels.

      Following these steps can help create a sleep environment that supports not only general health but also optimizes testosterone levels.