What Should I Do Immediately After Waking Up?

The Perfect Fitness/Biohacking Day

• The perfect 24 hours for fitness and biohacking broken down from beginning to end. (2:13)

• #1 - Wake up (starts the night before after 8 hours of sleep), drink 16 ounces of water with electrolytes, and go outside to get sun (without your phone). (4:22)

• #2 - Eat a high-protein (30-50 grams) breakfast with some fats and berries (fiber). (7:32)

• #3 - Go for a 30–60-minute walk for insulin sensitivity; gratitude practice. (9:16)

• #4 - Eat a high-protein (30-50 grams)/starchy meal (50-75 grams carbs), drink 16 ounces of electrolyte water, and go for another 30–60-minute walk. (14:04)

• #5 - 60 mins later, have caffeine or pre-workout. (14:48)

• #6 - 90 mins later, cold dip 2-4 mins. (16:30)

• #7 - Red light 20 mins (10 on front and 10 on back naked), and do mobility in front of the red light. (17:36)

• #8 - Lift weights full-body, and another 32 ounces of electrolyte water. (18:14)

• #9 - Post-workout sauna 20 mins. (21:32)

• #10 - Post-workout meal mirrors pre-workout, but includes well-cooked greens. (22:29)

• #11 - Evening relaxation. (22:58)

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Related Links/Products Mentioned

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• Mind Pump Store

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• Adding Sauna After Workouts Boosts Heart Health, Study Shows

• Mind Pump's First Ever Luxury Destination

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

Andrew Huberman, Ph.D. (@hubermanlab) Instagram

People Mentioned

• Andrew Huberman, Ph.D. (@hubermanlab) Instagram