How soon after waking up should I go outside

Andrew Huberman suggests getting outside ideally within the first 5 to 15 minutes of waking, but certainly within the first hour. This exposure to natural light is crucial as it triggers a cascade of biological processes, including an increase in cortisol levels, which enhances alertness and sets your body's internal clock for the day. This helps optimize your sleep-wake cycle and maintain energy levels throughout the day 1 2 3.

To boost energy in the morning, Andrew Huberman recommends several habits:

1. Early Morning Exercise: Engaging in physical activity shortly after waking can significantly increase energy levels. This helps increase epinephrine and mental alertness throughout the day 1 2.

2. Sunlight Exposure: Getting bright light exposure in the first hour after waking helps elevate cortisol levels appropriately. This boosts mood and alertness, setting a positive tone for the day 3.

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     Boosting Morning Energy

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     2

     Morning Exercise Benefits

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     3

     Morning Routine Essentials

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     4

     Circadian Eating Habits

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3. Delayed Caffeine Intake: It's beneficial to delay caffeine intake by 90-120 minutes after waking. This allows your body to maximize its natural cortisol peak, enhancing energy levels without causing a crash later in the day 1.

4. Circadian Eating: Eating in alignment with your circadian rhythm (e.g., eating when the sun is up) and considering timing of meals can help stabilize energy levels throughout the day 4.

Engaging in these habits can help enhance and maintain your energy levels throughout the day.

Exercise boosts morning energy primarily by increasing the release of epinephrine and activating certain brain pathways. Andrew Huberman explains that engaging in physical activity like walking, running, or weight lifting stimulates the release of epinephrine from a brain structure called the locus coeruleus. This process wakes up the brain and contributes to a heightened state of alertness and energy that lasts throughout the day 1 2.

Additionally, early morning exercise is linked to rising body temperatures, which are associated with improved mental alertness. This alignment of physical activity with body temperature rhythms can enhance focus and motivation 2.

Exercising early in the day sets a neurochemical foundation for increased arousal and cognitive performance, making the rest of the day more productive. This effect is especially powerful if you work out within the first hour or up to three hours after waking 2.