My Daily Routine Inspired by Andrew Huberman
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- čas přidán 8. 07. 2023
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After 3 months of showing my new routine on IG, and after thousands of requests, here it is, FINALLY! The Routine that changed my life, which I've been developing over the past months, inspired by non other than Andrew Huberman himself, and fine tuned with my good friend and Swedish osteopath, Fredrik Sund!
If you are looking to improve your mental and physical health, be more present, and overall life a greater life, I believe that you should watch the entire video, and try it for at least 1 week, and see how you feel!
Can't wait to hear from you all!
Benni ❤️🔥
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The video has been up for almost a week now and it looks like lots of you guys got motivated to try ❤🔥
Who's in so far?? Would love to hear your feedback... 👇🏻
My routine
5:30am - Woken up by 2 year old toddler
5:30am - 8am - Play with 2 year old toddler
8:30am - Drop toddler to creche
9am - first work slot
9:15am - Realise I forgot to eat breakfast, eat breakfast
12:30am - 45 minutes weightlifting in gym
1:30pm - Work + protein shake/lunch at desk while working.
5pm - stop work
5:15pm - pick toddler up. play with toddler
7:30pm - toddler goes to sleep
7:45pm - further work for 30 minutes
8:15pm -> 9:30pm - Rest and relaxation, listen do pregnant wife and provide emotional support
9:30pm-10pm - crash out in bed depending on how tired I am.
My advice to all you younger men or men without families. NOW is the time to start that side hustle, NOW is the time to get that black belt, NOW is the time to climb machu picchu. For me, the most important schedule is the one above, I love my son. Just be warned, time is a precious resource you need to use wisely before you start your family.
Best of luck heroes.
Epic feedback Rob!!!! Love seeing that you have a healthy routine, even with a full family! Keep crushing it man, I'm sure you are an amazing dad and husband!
And yes, it's always good to remind everyone how important time is!
Take care!
The most valuable comment!!!
my man, your not alone xD
Thanks for putting the time in to create such an awesome in-depth video! Got so many ideas for my new morning routine :)
Well. I will take this video to take major changes in my life. For years, I've accumulated an immense dose of stress with art school, social media, etc. Spending countless amount of time behind a screen, both my mac for works and my iPhone for "pleasure", watching a movie to fall asleep, waking up by watching my notifications, and will not talk about my massive game sessions during vacations. I've been letting my health beside and can't endure any more of this. I'm totally sick of my way of life right now; I've already tried many times to change all that, without really a lot of confidence, but I will take advise of you to persevere and take my life back in the right direction.
Proud of you bro, do it man! I need this too so bad.
Good to say, better to do!go for it bro and apply delayed gratification
Looking forward to hearing back from you in 1/2 weeks to see if you feel any difference 🤘🏻😉
What have you done 1 month in?
Benjamin,
Your transformation in just a few months speaks for itself.
The curiosity, responsiveness & humility you show, is just something else!
You are such an intelligent human being and on top of that a fantastic friend.
Been a pleasure to be part of your journey!
Can’t wait to see you in a few weeks☀️🇪🇸
Thank YOU again for the eye opening change in my daily habits! I never felt this strong and happy, and a big part of that is thanks to you my friends 🤘🏻
Seeeee uuu soon 😎
Congrats Brad !! Un nouveau format tellement bien réalisé encore ! Inspirant, motivant, t'as les clés du succès !
Loved this video and your vibe Benjamin! 👌🏼
LOVE THIS VIDEO BENNY! Thank you xx
Thank you very much for this Beny!
Loved this video man, really inspired me to start optimising my daily routine and getting my act together !
Benjamin, that is a solid routine
Takes a lot of discipline to stick to it. Your results are amazing.
I’m also gonna try it and see if I can stick to it.
Keep up the amazing work.
Absolutely Awesome Benny! I learned a lot and am looking forward to knowing more. Going to go look up Andrew right now!
Thanks! I have always loved you work! You are very talented!❤
Hopefully you got some good knowledge you can apply to your life! And yes definitely check out AH, he has infinite knowledge to share!!
You're killing it, Bennie!!!
Your best video by far Benji!!!! 😮
The edits alone😮💨 one thing to note/add is also being mindful of the quality of kitchen tools cooking with ie: to avoid non stick pans and plastic spatulas due to forever chemicals, etc. but can’t agree more about consistency, moderation, and finding what works for your body ie: gender, age, other health conditions ❤️ cheers to better health
Thanks!! Yes agree with the kitchen equipment, if it was my own house I would have equipped with better stuff 😉
Du courage et un beau travail de persévérance ! Bravo pour ta volonté ❤
I adore cold sea after run it’s perfect
Going hard. Great video, Benny.
This is amazing, very proud to see you do this. ❤ the morning is so crucial.
also think its really cool you referenced the clips from Huberman where you learnt from him. Really well done.
I’m glad you watched it brother!!! 💪🏻 thanks for the epic feedback!
Thank you for this video. It's an inspiration to get a better routine and optimize my time.
Thanks for this Benjamin. Going to implement some of these into my schedule. 🤘🏼
Glad to hear that!! Looking forward to hearing your feedback, especially if you have a kid 😉
Une énorme source de motivation !!
Merci 👌
Amazing Video Benji! For meditation, I can also highly recommend breathwork, for example, with "Othership". I've been doing this for three months and can't recommend it enough. Also love the App Waking Up from Sam Harris, which I personally like more than Headspace. Used Headspace for some years too, but imo Waking Up goes much more into detail, and I learned a lot with Sam. :)
Perfect routine to try in the summer 🌅
Thanks for this video benny! i will try this for sure, i spend alot of hours at the computer and lost motivation but now its time for change!
Hell yes!!!! That's what I want to hear! And now I want a feedback in 2 weeks to see the difference!
Again another great video ! Beautiful content with so many inspiring advices ! Going to try some to feel better in my body and in my mind, thanks 🙏🏼
Thank you!!! Lemme know how you feel after trying it! 🙏🏻
great video benni
Hi Benjamin!
Thank you so much for this video! I recently launched my new creative agency and find myself working around the clock. I'm determined to achieve success, but I also want to ensure that the journey is enjoyable. Your video has motivated me to establish a routine and customize it to suit my needs. Building a business is undoubtedly hard work, but it can also be incredibly rewarding - and fun - with the right balance. I appreciate your insights! 🙏
This is my favorite video on CZcams platform and is the most video change my life and routine for a good. Thanks so much for sharing this Benjamin, just come in the right and perfect time in my life.
Epic new, perfect timing to try it out then! give me some update in 2 weeks to see how you feel!! 💪🏻
@@BenjaminOrtega yeah I tell you the results in a few week’s. Any book you read right now or you recommended?
Also, that apple watch band looks soo nice. What color it is?
Absolute GOLD, these tips are enough to switch anyone’s life around completely!!
COULDN'T SAY IT BETTER THAN THIS 🤘🏻😎
i really dont understand why your videos dont get more attention... you included a lot of information, some of which i already knew, some i will try to implement. Thank You!
I hope CZcams will reward the effort you put into those videos
Thanks so much! This kind of feedback makes me want to do more and more of these style videos! Hopefully CZcams pushes the algorithm in that direction too!!!
Amazing video with really important informations! Thx for sharing!
This is amazing!!! Well done poulette 🙌🏼❤ Je regarde ça à 23h30 avec les écrans sans mode Night Shift en pleine gueule, en éditant des photos et en ayant fini de manger y’a 15min 😂😂🫠
hahahahahaha il est temps de changer tout ça!!! 🤘🏻
Je découvre ta chaine Benjamin, vidéo très intéressante et inspirante ! Ayant vécu à Bali également, il est vrai que ce lifestyle se supporte très bien là-bas (levé tôt, services, etc) en tout cas il est certain qu'en prenant soin de sa santé mentale, psychique et physique notre "corps" ne saura que nous en remercier !
Pouce bleu je m'abonne j'adore l'énergie 🔥
Bravo brother !
Amazing video! 😊
GReat video and it's pretty crazy to see your productive day schedule as we have almost the same exact schedule! All except for the 5:30pm since I would usually be in the gym that time haha. But I can say for myself this template is great to get the most out of your day and your brain!
Thanks brother!! I'm glad you watched it!! I need to try your 45min morning stretch session every now an then, feels like my body starts to need a bit more stretching!
5:30pm would definitely be an epic way to disconnect from work with a good gym session too. when in Bali, I would also go for a sunset surf. 😎
For context I’m 31 years old male approximately 85kg that used to struggle falling asleep until about 3 years ago when I saw the TED talk ”How to trick your brain into falling asleep” by Jim Donovan. This small exercise worked like magic for me and I did that every evening for the first year or so. Nowadays my sleep has improved tremendously and I only do this exercise when I feel to wind up at night. Thanks
This is one of the channels that gave me the courage to start my CZcams channel 5 months ago about self development. Now I have 304 subs and almost > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.
Jesus benji i remember when you were working with Jon then you were just lean but now you look like a beast! You are such an inspiration to live a healthier & more structured life
And this change happened only within the past 4 months, so anything is possible! Keep crushing it!!! 💪🏻
Great video and inspiration! What watch do you have? It's really cool
from this video you can really see you listened to A LOT of his episodes (same)!
This is my "baseline" routine, that has to be done everyday:
-cold shower 3 minutes
-10 minutes stretch
-10 minutes meditation
-50 pushups
-100 squats
-5 minutes of abs
-NO social media installed on phone (no IG, no CZcams etc.)
This is just the baseline, on top of that I add training 4-5 times a week (usually 2 pull, 1 push, 1 leg, 1 longer cardio)
It's not perfect, but it's quite easy to do, succesfully done it for 22 weeks now!
yes listened to almost every podcast that could help this routine getting better! 🤘🏻
Solid base too, keep crushing it! 💪🏻
you should do a 10 things I can't live without video next. myself and im sure many others would love to see it!
Love it
Waouh, Perfect Routine for a Perfect Video !
Very nice video Benjamin! My problem is that I work irregular shifts as a pilot so I can never go to bed at the same time. But I will definitely try some of the other tips and tricks! Cold shower, here we go :)
Irregular shifts are definitely a tough one! But I'm glad you managed to at least get some inspo, like the cold shower for example!!
Merci pour cette vidéo 🙏
Ok... I've found your video by youtube algorythm, and watched it without skipping anything. I'll try your approach for a 2 weeks, and then provide you a feedback. It might be hard, as having 2 kids does not help, but we'll see. Cheers from Poland!
Amazing!!! I’m glad YT recommended it! And yes absolutely let me know if you feel any difference in 2 weeks, would love to get feedbacks, especially since you have kids 😉
Benji, I can only agree with this. Been doing this regularly for about 2-3 years and it all about consistency. Once it's part of your Routine, it is like bushing your teeth. :)
100% 🤘🏻 when you make it a habit and you start seeing how beneficial it is, it just becomes a pure delight!
Great video!! I would have put my workout in the morning aswell but I want to combine it with sauna (like you do) and our sauna opens earliest at 10am... Also: Do you count your calories? It doesnt look like it in the video. Anyway - thanks for putting this effort in the video. Will keep rewatching this to adjust my routines!
thanks! bummer for the sauna! Fro the calories, I do check often after a workout how many calories I brunt, but just to see. But no I don't really count!
Très bonne video comme toujours Benny! Btw you should do a house tour, the place looks nice!
Merci bcp!!! I can't for the house tour, I'm not in Bali anymore... But otherwise I would!
Great video Benni. Definitely something in there for everyone. Hope you have more if this type of content coming °¬)
Also, that apple watch band looks soo nice. What color it is?
Hardest part is to shut down and resting early. Must stay off TV Binging and phone scrolling somehow lol Great change Benji!💪
Very curious how this schedule will adapt when / if you have kids. Keep killing it Benny!
Im a father of three. Non of this information in this video applies if you have kids. 😂
I'm 100% sure there is ways to adapt! Looking forward to making a kids version of this video if/when I'll get kids!
@@BenjaminOrtega get ready for mayhem. Haha. And at the same time. your heart will grow like nothing else.
Thanks ❤
Viva healthy life ✌
Great video. Just came across your channel and it inspires me so much! Unfortunately with children it is very hard to get a consisten routine but I will sill take away a lot from it :)
Very intresting video, thank you! Just a curiosoty: witch are your weight and hight? Thank you
Hi Benni, since this is such a complete guide, could you please share your stretch routine as well?
I'm thinking about making a full detail workout, bodyweight workout, travel style, plus stretch plan video. But right now I have a few different projects in priority. But soon!
This is the video we have all been waiting for!@@BenjaminOrtega
Thank you!!! I was just about to create this for myself so great timing bro!!!! Jon could use this kind of structure hahah
my scheule is similar but I wake up at midnight, work at 1:30am until about 12, job is constant movement and lifting HEAVY carts and boxes ( so its my workout) hit the gym again, then yoga at 5:30 and 6pm bed time
woooow tough one! but it's cool you still manage to hit the gym and yoga in the afternoon, keep crushing it!!!💪🏻
What a video 🔥🔥 You deserve all the best with such hard work and passion!
❤🔥Thanks!!!
Súper nice video, as usual, looking forward for the next already😄😄
💪🏼💪🏼💪🏼💪🏼
Trop cool Benji ! Dis, c'est quoi comme modèle ta chaise ergonomique ? :)
merci!!! aucun idée pour la chaise, mais check Mindseat, ils seront te dire!
I like to take my sleep very seriously, I go to bed latest at 22:00 and wake up at 06:00 every morning, however, I am only getting 25 minutes of deep sleep per night. I do not know what to do to improve this. Do you have any tips for me?
Hell yes bro!! Killed it 👊🏼👊🏼👊🏼
THANKS BROTHER!!!! This video wouldn't have been possible without your help ❤🔥And holly sh*t the amount of laugh we had filming it!
Plssssssss post moreeeeeeee
Senior Benjamin, this is Bryce, the official event planner of VideoProc, familiar face, please.🙌
You are awesome, Benjamin! I would love to see a video of your in-depth fitness workouts.
We are not AI robots..yet 💀.
Haha! Amazing video as always! 🔥
Only 13k views is wild. Highest quality videos on all of CZcams. You deserve millions Benni!!!
One hell of a heavy dose of motivation.
Best video! 🔥❤️
Amazing video - thank you fro sharing your routine. What's the name of the app who is waking you?
Thanks!!! It's called Sleep Cycle 😉and its the best
@@BenjaminOrtega Thank you! What I also would like to know... you've so much energy and it looks so easy you doing all those thing especially your creative mind and motivation (I've seen your work for years by following Jon, you improved so much and when I think there is no higher or better you always proof me wrong hahha) and I wonder how is it possible? Do you ever feel stuck or out of line?
Fine, I'll do it! Talk to you in 1 year
1-2 weeks will be enough to already see some result. so see u in a few days instead!
Thanks for the video Benni, refreshing take on the daily routine subject with muchmore openness!
Two questions:
- is there research on that early bed time/early rises is universally better than following the same routine though delayed a few hours? If it is daylight related it would stand to reason seasons should also affect this timing greatly.
- I’ve yet to find a daily routine which incorporates family life, especially children, resulting in circumstances where you have responsibilities beyond yourself. Perhaps a good area of discussion to target a larger demographic on creating a sustainable daily routine? Im sure pillars as you say can be created around a persons external responsibilities.
Great questions. I'm not sure about studies regards the early bedtime, but the earlier I go to bed (and especially getting as many hours of sleep before midnight) the greater I feel the next day. So every time I get 8h30 of sleep from 9:30pm to 6am, I would feel so much more energised when I wake up and throughout the whole day, would even wake up before my alarm. But if I would get the same 8h30 of sleep but from midnight to 8:30am, I definitely not feel as good and fresh waking up and during the day. I would struggle going out of bed and also never wake up before my alarm...
So yes, in Bali, which is close to the equator, the sunrises and sunsets are quite similar during the year. 6:30am to 6:30pm, which makes it super easy to follow and be regular. But now that I'm in Europe, and the days are much longer, from 6am to 9pm. I don't change my schedule and I still feel as great! hopefully this answer your first question!
Now fro the second one, it's a tougher one, but I know many dads who are managing this. It all depends of your life, and it's so personal I cannot give advices like this. But hopefully you''ll find a way to adapt and make the most out it! Check the other comments here too, I saw a dad who was telling about his routine! 🤘🏻
Don't feel bad taking a rest day from workouts. The body needs balance. Yin/Yang.
new video ! Let´s go!
The code for headspace app is not valid.
I’m glad you included healthy and diverse foods including fish and eggs etc. way too many fitness related suggestions go vegan and isn’t easy and expensive sometimes.
Also , sleep is certainly important and I’m happy you included it! Sleep is best way the body recover and rests ❤ much love
100%, it's all about trying what works best for your metabolism, but yeah, this new diet def works for mine!! And yes, we will never say it enough, sleep is the BEDROCK!
Any idea which watch strap Benjamin is wearing for his Apple Watch Ultra?
I can tell you 😉 I use the gold Milanese one these days, but def not the best if you do some high intensity training, because you would often have to re-tighten it!
@@BenjaminOrtega thank you! Love the video and impressed by your consistent routine and work 🙏
My routine in a nutshell is:
4:30 wake up
4:55 at the gym
6:00 back at home
7:00 in the office
12:00 first meal of the day
19:00 leave the office
20:00 have last meal of the day
21:00 go to bed
Now I have no issues with this schedule but I find that it’s hard to keep the schedule when a party escalates and you end up in bed at 4:00 in the morning.
Any tips for this?
Don't go to parties
Why not go the gym after your work sometimes? And why do you work for 12 hours or am I missing something? :o
@@isas382 my job requires me to be present during these hours. Usually after work I don’t want to exercise any more. Also if there is any chance of socializing with friends/collegues it will be during the evening hours and I would not want to miss out on this.
@@les471 this would make life kind of dull I presume.
Nice one! pretty epic to place a workout before 5am!
As I said in the video, I really enjoy to go out, and have good parties, but I'm just more selective with them, I don't go out every weekend, this would just suck too much of my energy. Also the trick it to not drink alcohol heavily, because it will crush your metabolism down more than going to bed late... and remember to always drink a huge amount of water when out, water is the only way to re-hydrate your body, which will be extremely beneficial for your following morning! I never have hangovers and I believe it is because I always remember to drink more water than alcohol when out!
Very inspirational indeed. I am all on the board, except for having Nescafe Gold. Is this a meta advertisement, or have you lost your roots?
Hahahaha I know someone would hate on that... it actually taste better than most coffee to be fair 😂 and it takes 2sec to make!
What is quality salt?
We are not Ai robots ... Yet 😂
Amazingggggg video
haha i remember when you did vlogs with Jon! this schedule is non-existent!
I knowwww! and to be honest I wish we would've tried something like this back then! I'm sure we would've been able to make better and more videos!
But why would waking up early make us have more hours in the day? You have the same hours if you sleep from 11.30 pm to 8 am.
I 100% agree, I doesnt seem to add up... but after trying many different schedules I feel that this one give you more energy throughout your whole day, it therefore feels like you have more hours since you are so much more productive and alert!
Hi Benjamin, you are showing a great way to put Hubermans life hacks to reality.
The only thing in your video that doesn't add up for me is the duration of your fasting period. You say you fast around 14,5 hours, but that would only be the case if you were already finished with dinner at 18:30 and really wouldn't eat anything until your breakfast at 9:00.
But since you only start eating dinner at 18:30 and have a pre workout snack at probably around 6:30-7 it means a fasted time of around 12 hours.
Am I missing something?
I'm just curious, because I have been into time restricted eating for more than a year too and find it hard to impossible to get more than 12 hours of fasting when I'm doing early morning workouts.
Keep it up 💪✌️
I see exactly what you mean! For me I definitely not consider this pre workout snack as a meal, it's literally just a snack, and if I remember correctly Andrew said once in one of his podcast that he's not religiously blocking his food intake for the the whole 14h of the fasting, sometimes he might have a coffee in the morning too, sometime a snack. To be fair, I think that extra snack is definitely more beneficial than harmful for my body and I really enjoy it too, it mentally prepare me for the intense push I'm about to undertake at the gym.
So yeah, I think everyone should just listen to their body and adapt for sure! 😉
@@BenjaminOrtega Thanks for sharing your philosophy about it! I agree that everyone should listen to their body. We are looking after our health after all, not punishing ourselves :)
What Apple Watch band is that?
Cold plunge is great after workout except if you want hypertrophy, then you need to wait at least 6h. Cold shower does not stop hypertrophy though
🤩
05:20 nice green screen :P
Have you not yet jumped on the Davinci Resolve train? choo choo
The struggle I have with most of these “I get up early” videos is that their nightly routine is completely glossed over. Take Marky Mark. The guy brags about 4am club, but has to be in bed at like 7pm to make that happen. That’s just shifting your sleep schedule. Plus, by going to bed that early he misses out on time with his wife and kids just so he can brags about being up early. My point is this, the goal isn’t to have a productive morning, it’s to have a fulfilled life. Don’t lose sight of that goal just so you can be a part of this “I get up at 6am” trend.
Thank you Benjamin, the downside of Huberman's routine is its hard to find a guide for it buried in his hours of videos. Thank you for pulling it out in a short how-to. Huberman is the king. This routine works. I've tried it and then fallen out of the routine when work stress overwhelms. On routine, results are astonishing. I need to jump back on this routine asap and apply more discipline as its literally the best routine I've ever used..
Thanks for the feedback! Now get back to it 💪🏻
I wonder what's jon's reaction is to this video 😂 great job benny! 🎉
👌
And working?