#Andrew Huberman’s
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How to Wake Up Early
I always wanted to be one of those girls who would wake up early, go for a run and be super productive with their mornings. The issue is - i really love sleep. Every time i would start a routine, i would eventually fail. I would wake up to turn the alarm off, think to myself “5 mins more” and boom- it’s suddenly 8:30 am and i need to leave for work in less than 1 hour.
Two videos on YouTube really changed my mind. One was Andrew Huberman’s, and the other was Jihyo, a k-pop star.
I came across Andrew Huberman’s video about dopamine, and somehow, it helped me to understand why the difficulty waking up early is so important. Now I’m no expert of neuroscience, but let me explain to the best of my abilities.
Dopamine is essentially the build up to the reward; it is not the reward. It is the satisfaction and happiness you feel (when your body releases), after you have achieved something that was painful/ required you to struggle a bit. In order to receive this reward, you have to feel pain, because pain and satisfaction are directly related to each other. Satisfaction without pain is useless and does nothing for you essentially.
That got me wondering: for me, waking up early is difficult. It’s painful. I dont want to do it. But if I do it, its my first win of the day. It’s the first challenge I have overcome of that day, and I always do feel amazing after. The dopamine release after the struggle of waking up and winning the battle of not going back to sleep is definitely there. I feel more confident because a) I have done the “right” thing b) selfishly, i can do something so simple that a lot of people struggle with c) it weirdly makes me feel more confident and like I’m doing the first step of being an adult right.
Jihyo’s video was quite random - she did some show where it shows her daily life when she’s not working. Parts of it made me feel like she’s unable to just relax with herself (probably because her body and mind are so used to chaos, performing, her girl group living together for so many years) so she busies herself a lot. I took the positives from the video; she’s extremely disciplined which I admired, she gets her chores done, she’s good at ensuring that her space is truly her space.
So I decided to build a relatively foolproof routine; but mind you, it does require quite a bit of willpower.
I’ve developed a habit of waking of waking up at 5 am. I head straight for a 30-45 minute meditation and then at least an hour long workout. I stack my habits that way; right after meditation, I put on my running shoes. I used to really struggle with waking up, even if I had to wake up late. This is the strategy that worked me, see if it works for you.
1. Reset your space the night before
This makes you feel less stressed in the morning and also genuinely makes you feel like you have your shit together. Put your clothes away, keep your bag in its place, clean up your desk, reorganise your make up and skin care products. You’re going to go to sleep and wake up to a clean space.
Make sure you define both your bedtime and wake up time. My bedtime is 9:30 pm - so i manage my chores, reading, dinner, everything around that.
2. Early dinner
I’ve noticed that early dinners help me sleep better. I’ve built the habit of casually walking for 25-30 minutes post dinner (not right after eating, after about 15 mins). I’m not walking fast to a point where I’m sweating and puffing, I’m casually strolling outside. During this time, I don’t listen to music, interact with anyone or my phone. I use this time to connect with myself and think about whatever I feel like.
3. No devices before sleeping
I don’t want to stimulate myself before sleeping, so I prefer reading before bed. If you don’t like reading, you can instead do your skincare, maybe revise some physical study notes, etc.
4. Using Alarmy app
This app is torture and I swear by it. This little thing makes you a solve a challenge of your choice in order to make the alarm stop, like math problems, puzzles, etc. I chose 5 math problems.
5. Keep your phone across the room
Don’t charge it near your reach. Keep it as away from you as possible.
6. Stand for two minutes after shutting off the alarm
Don’t allow yourself to snooze, or go back to bed. This is the part that really requires you to tell yourself: “i am not going back to sleep. I’m going to wake up and do the things I have to do for my own benefit.” Remember - the states of heaven and hell are not outside of you, they’re inside you. They are mental states. You have to fight with your lazy demon and tell him/her/whoever that NO; we are NOT going back to bed.
I charge my phone across the room so that forces me to walk first thing in the morning. To stop myself from going back to sleep, after i have shut the alarm off, i just stand for 2 minutes. I dont sit, or go back to bed. I stand and tell myself, we’re doing this. We’re going to wake up and have an amazing day.
Your mind is like a child with tantrums and mood swings. Your rational self has to discipline your mind the way a parent would to a child.
7. Turn a small light on
Not something that is jarring or overwhelming, but enough to help you start waking up. I turn my phone’s flashlight on and keep it on my desk.
8. Be consistent, even on weekends
The biggest mistake you can make is not being consistent. Your body doesnt recognise weekends, your mind does. Your body doesn’t know that tomorrow is Monday, so its time to wake up early. By staying consistent (yes, I wake up at 5 am on weekends too), it allows my body to develop its own body clock and not wrecking the system I’ve kept in place.
What do I do if I have a late night?
It really depends. Let’s say I come home relatively early (+2 hours around my bedtime) around 11 pm, and im in bed by 11:30. I’ll wake up somewhere close to 5 am, like 6 am instead. The next day I ensure I’m in bed by the bedtime I’ve kept for myself and wake up at 5 am again.
If I come home really late, like 3 am - i keep my alarm exactly 8 hours from that time. I need to get sleep, but oversleeping is an issue and that wont allow me to wake up early the next day. I want to get enough sleep where im rested for the day, but not excessively. Unfortunately, sleeping so late would definitely mean that i wont be able to fall asleep at my dot 9:30 pm bedtime, but i turn the lights off and get ready to sleep by then anyway, and mentally prepare for my 5 am wake up call.
#c suite#powerful woman#strong women#ceo aesthetic#personal growth#that girl#productivity#q/a#getting your life together#balance#waking up early#neuroscience#Andrew Huberman’s#K-pop#jihyo
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Andrew Huberman (@hubermanlab)
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Andrew Scott with Amy Huberman on the IFTA 2023 red carpet. (very concerned that she's shivering in her strapless dress, because he is an absolute sweetheart! )
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Very interesting conversation about discipline and doing hard things and the impact that can have in our brains.
#project batman#batman#bruce wayne#martial arts#training#exercise#fitness#work out#discipline#doing hard things#embrace the suck#hardship#seek discomfort#andrew huberman#neuroscience#Youtube
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goal setting
i listened to andrew huberman's 'goals toolkit' today and it motivated me (as usually when i am not home to actually implement into my actual daily life) to think about the last quarter of the year and the goals i want to achieve until the end of the year
go to the gym 3 times a week
meditate daily
do yoga daily
stop drinking coffee (again)
run once a week (if there's no snow)
write daily (no matter how much or how bad)
that's where i am at currently and i am aware that i need to implement them one at a time and, in true atomic habits fashion, ideally put them into cute little habit chains so they can go and be automized by my brain :))
xo
#atomic habits#andrew huberman#podcast#self improvement#gym#gym goals#meditation#goals#running#caffeine addiction#yoga#daily yoga#habits
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The ONLY Fat Loss Video You'll Ever Need to Watch: In this video, we unveil with the help of Dr. Andrew Huberman, a renowned neuroscientist and professor at Stanford University, the science behind effective fat loss.
Dr. Huberman takes us through a comprehensive journey into the mechanisms of weight loss, debunking common myths and spotlighting evidence-based strategies that promise lasting results. L-lysine is a supplement renowned for its ability to help with weight loss.
Watch a video about its benefits here: https://youtu.be/g8JIGHHT2x8
If you want to learn more about Omega 3 EPA, watch our Algae Oil playlist: https://www.youtube.com/playlist?list=PLSFGiF-1NaB4c0Jb98oGmMEzIduKsmh23
#fatloss #fatlosssecrets #andrewhuberman
Hello Achiever Fam! Ready to transform your body and boost your health?
Today, we're diving deep into the world of fat loss, unmasking the myths and revealing the truths with "The ONLY Fat Loss Video You'll Ever Need to Watch!" 🏋️♂️💥 First off, let’s talk about weighing yourself. To avoid the emotional rollercoaster of daily weight fluctuations, weigh yourself every morning after using the bathroom and take the weekly average. This method provides a more stable and accurate reflection of your progress. 📉 Here's the deal with calories: If you eat more than you burn, you gain weight; eat less, and you lose weight. Simple, right? But there’s more to it than just calories in and out. Let’s break down some game-changing factors: Sleep: Poor sleep can spike stress hormones like cortisol, which not only makes losing fat harder but also encourages your body to store fat, especially around your belly. Aim for consistent, quality sleep to keep your weight loss goals on track. 🌙✨ Fats: Don’t fear fats! Especially omega-3 fatty acids like EPA, which help regulate your metabolism and may even curb your appetite. Aim for at least 1,000 milligrams per day from sources like fatty fish or supplements. 🐟🥑 Sugar Cravings: These are often linked to what’s happening in your gut. Feeding your body essential nutrients can help stave off those cravings. Amino acids and essential fats are your allies here. 🍬➡️🥗 Thyroid Health: Your thyroid, which helps regulate metabolism, needs nutrients like iodine and selenium.
Boost your selenium with Brazil nuts and get iodine from seafood or iodized salt. 🦐🥜 Movement: Small movements throughout the day, like fidgeting, can increase your calorie burn. Embrace those little activities to boost your overall energy expenditure. 🏃♂️ Cold Exposure: Utilize the power of the cold to boost fat burning. Short, controlled exposure to cold can help enhance your metabolism and increase fat loss. ❄️🧊 Fasting: Integrating fasting with your sleep cycle can enhance its effects. Delaying breakfast or dining earlier can extend your natural fasting period, aiding in weight loss. ⏲️🍽️ Exercise: Incorporate a mix of high-intensity interval training (HIIT), sprint interval training (SIT), and moderate-intensity continuous training (MICT) to maximize fat burning and improve your physical health. Each has its benefits, so find the right mix that fits your lifestyle and goals. 🚴♂️🏋️♀️
So, that's a wrap on cutting through the fat loss confusion! How many of these strategies are you already using, or plan to try? Drop your thoughts and experiences in the comments below. 📝 Stay tuned and subscribe for more insights and comparisons on natural supplements and health strategies. Catch you in the next video, Achiever Fam! Bye! 👋💪
#fat loss#weight loss#andrew huberman#dr. andrew huberman#andrew huberman lose fat#andrew huberman sleep#andrew huberman how to lose fat#the huberman lab podcast#andrew huberman how to get in shape#andrew huberman weight loss#andrew huberman fat loss#dr andrew huberman#andrew huberman fat#lose fat#how to lose weight#how to burn fat#andrew huberman morning routines#fat loss diet#fat loss tips#rules for fat loss#fat loss journey#fat burning zone cardio
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I really wish i had both the mental energy and the strength to call out my family on not only their TERF bs but also their honest belief in bullshit science. Like my sister listens to joe rogan like unironically. Id call her out on it but like knowing her, it would just be a whole thing and blow up in my face.
i love them but christ do i sometimes just die inside conversing with them on certain things
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A few notes about creativity.
Intro.
I listened to an interview with Rick Rubin, link at the end, I'll just share a few notes I took about creativity.
Tried to do a Rothko - Pollock collabotarion with an AI here.
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Creativity notes.
When creating something (a book, a song, a videogame, etc.), limit your options, work with those options only, don't have way too many options. Too many options can be overwhelming, and can lead to not really ever doing anything (just a brainstorming session after another brainstorming session and so on).
Know how you feel, do it the way it feels right for you at the beginning, you can change some or many things later on.
Novelty is interesting and attracts people to things, perhaps we can't create a completely new thing, but we can present preexisting ideas in a different and unique way, perhaps also playing with presenting things from a different perspective.
Find a thread, go from there.
Collect seeds all the time (ideas, learn new things that interest you, even if they don't seem to be related with your current or future proyect).
Self doubt can be used as a balancing tool. Question what you're doing and make changes, but not too much, not too little.
If you have a proyect you're working on, set an internal deadline that only you or people involved know (not super long infinite deadline, it can be bad because you can spend way too much time on something that needs finishing). Set that deadline and don't have a public deadline yet.
All people who are famous creatives work hard, talent isn't enough, they may have had some crazy things happen in their life, but they're experts because they are constant hard workers. Don't believe that only people who are extremely talented can create great things, anyone can do it if they really try.
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Conclusion.
That's it! I wanted to do a shorter different post, enjoy.
youtube
#creativity#creative process#rick rubin#huberman#huberman lab#andrew huberman#music#proyect#britney is free#Youtube
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Pure uncut joy brought to you by Andrew Scott and Amy Huberman at the 2023 IFTAs [x]
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I Spent 30 Days Fixing My 3 BAD Sleep Habits: Here’s What Happened.
So for 30 days, I decided to tackle my sleeping issues by cutting down on caffeine, removing my mobile and tablet from the bedroom, and changing my bedtime routine
#youtube#sleep#better sleep#fixing myself#caffeine#ali abdul#andrew huberman#fitness#insomnia#sunrise#sunrise alarm
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https://www.instagram.com/p/Cr_bA-LI1lV
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Andrew Huberman is a neuroscientist and professor of neurobiology at Stanford University. He runs a podcast that explores science and science-based tools to help listeners live a healthier, more fulfilling life.
Huberman takes on many serious topics but has the capacity to keep things light. He doesn't dismiss the challenges others face; he is compassionate and kind. As a J♥️, he also emphasizes the importance of play and lightheartedness.
All Jacks have a joyful, playful side that comes out when their heart feels full. When they feel scarcity and fear, this energy expresses as deceit and manipulation.
J♥️ are teachers that operate from the Law of Love. When they are healthy and empowered, they want to teach others what they learned so they may become healthy and empowered too. They must walk the walk, not just talk to the talk.
J♥️ birthdays
July 30
August 28
September 26
October 24
November 22
December 20
discover your card
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