Protocol Framework
Huberman says a small set of low-cost daily behaviors drives the biggest gains in mental health, physical health, and performance. He emphasizes that the protocols work together rather than as isolated habits.
Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!
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Stanford Neuroscientist Andrew Huberman returns to reveal the truth about GLP-1s, peptides, and the testosterone collapse, and the 10 protocols he uses every day to fix his sleep, stress, and focus! Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the …
Stanford Neuroscientist Andrew Huberman returns to reveal the truth about GLP-1s, peptides, and the testosterone collapse, and the 10 protocols he uses every day to fix his sleep, stress, and focus! Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine. He is host of the world's No. 1 health podcast 'Huberman Lab', and is also the author of his upcoming book, 'Protocols: An Operating Manual for the Human Body'. He explains: ■ His 10 protocols to become the healthiest version of yourself ■ Why high cortisol first thing in the morning is actually good for you ■ The eye-movement trick to fall asleep instantly ■ A neuroscientist's take on God, prayer, and religion ■ The simple trick that lowers your blood sugar spikes after you eat Chapters 00:00:00 Intro 00:02:21 Introducing Protocols 00:03:44 When High Cortisol Is A Good Thing 00:06:42 Why Hydration Matters 00:07:55 Why Morning Sunlight Matters 00:13:18 How Light Can Boost Metabolism 00:18:49 Why Sunlight Is A Powerful Health Tool 00:20:53 How To Offset Night Shifts And Screen Time 00:23:58 The Best Exercise Routine For All-Round Fitness 00:25:56 Do Ice Baths Raise Cortisol? 00:28:48 How To Build Willpower And Tenacity 00:31:18 What Does Calming Your Nervous System Mean? 00:35:48 The Comfort Crisis: Do Hard Things 00:38:31 What Should You Actually Eat? 00:41:28 How Starchy Foods Can Calm Stress 00:43:29 Cortisol Is Not The Stress Hormone 00:46:20 How To Reduce Stress Fast 00:52:08 How To Increase Your HRV 00:55:44 The Eye Movement Trick To Fall Back To Sleep 01:00:24 Ads 01:02:26 Could A Peptide Improve REM Sleep? 01:03:47 The Truth About Peptides 01:12:55 What Psychedelics Can Teach Us About Reality 01:18:25 Do You Believe In God As A Neuroscientist? 01:28:14 Could Religion Be An Antidote To Modern Suffering? 01:36:43 Ads 01:37:52 How To Create The Ideal Sleep Environment 01:39:29 You Need To Do Effortful Work Daily 01:47:52 How To Tap Into Your Unconscious 01:54:27 Glymphatic Drainage: Can It Reduce Eye Bags? 01:58:39 Do You Really Need Supplements? 02:03:44 The Benefits Of A Post-Meal Walk 02:07:22 Why Metabolism Doesn't Have To Decline With Age Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/09/DOAC-Prof-Andrew-Huberman-Independent-Research-Further-Reading-v2.1.pdf Take Andrew Huberman’s ‘Protocols’ quiz here! https://10protocols.web.app/ Follow Andrew Huberman: X - https://link.thediaryofaceo.com/DExmJwB Instagram - https://link.thediaryofaceo.com/1ACSEfP Huberman Lab Podcast - https://link.thediaryofaceo.com/3mXpbNy You can pre-order 'Protocols: An Operating Manual for the Human Body', here: https://link.thediaryofaceo.com/9j6yBxC Previous guests mentioned in this episode: Dr. Roger Seheult: https://www.youtube.com/watch?v=wQJlGHVmdrA Dr. Andy Galpin: https://www.youtube.com/watch?v=dmz--DQty8o Dr. Arthur Brooks: https://www.youtube.com/watch?v=qRY-foz-ZAw Dr. David Sinclair: https://www.youtube.com/watch?v=DnvWAP99r3Y Dr. Martha Beck: https://www.youtube.com/watch?v=fajtQSCHfvE Dr. Rhonda Patrick: https://www.youtube.com/watch?v=PyhmvAL-iYw The Diary Of A CEO: ◼ Join DOAC circle here - https://doaccircle.com/ ◼ Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK ◼ Shop The Diary Of A CEO collection: https://thediary.com/collections/shop ◼ Get email updates - https://link.thediaryofaceo.com/5IB1H6E ◼ Follow Steven - https://link.thediaryofaceo.com/AGU9QP4
Key Topics
- Protocol Framework
- Morning Cortisol Curve
- Hydration After Waking
- Morning Light Exposure
- Artificial Light Alternatives
- Bright Days And Dark Nights
- Late-Day Light Buffer
- Sunlight On Skin
- Red And Infrared Light
- Exercise Timing
- Exercise Structure
- Cold Exposure
- Tenacity And The Brain
- Cortisol And Learning
- Stress Reduction Tool
- Sleep Recovery Tricks
- Sleep Environment
- Meditation And Brain Clearance
- Nutrition Basics
- Starches And Sleep
- Focus And Phone Distance
- How Adults Learn
- Walking And Glucose Control
- Movement And Aging
- Peptides And GLP-1 Drugs
- Supplement Priorities
- Faith And Prayer
- Personal Development
Morning Cortisol Curve
He argues that high cortisol early in the day is healthy and necessary for alertness, mood, learning, and later sleep. The real problem is low morning cortisol paired with elevated evening cortisol.
Hydration After Waking
On waking, he recommends drinking roughly 16 to 32 ounces of water. He says early hydration helps sharpen cognition and supports the body’s wake-up systems.
Morning Light Exposure
Early daylight in the eyes is presented as a core circadian tool. Huberman says morning light raises cortisol appropriately, improves mood and metabolism, and supports better sleep that night.
Artificial Light Alternatives
When sunlight is unavailable, he recommends a 10,000 lux light as a fallback. He frames it as especially useful for dark climates and early wake times before sunrise.
Bright Days And Dark Nights
He stresses that both bright daytime light and dark evenings matter for health. According to his summary of the evidence, bright nights are linked to worse metabolic health and shorter lifespan.
Late-Day Light Buffer
He recommends getting outdoor light again in the late afternoon or evening. He says this can reduce some of the harm from nighttime screen exposure, though he notes adolescents seem less protected.
Sunlight On Skin
Beyond eye exposure, he argues that sunlight on skin has metabolic, hormonal, and immune benefits. He highlights low-UV times of day and says full-spectrum sunlight is preferable to chasing red-light gadgets.
Red And Infrared Light
He discusses research suggesting long-wavelength light can support mitochondrial function and may improve glucose handling and vision. His main takeaway is that natural sunlight already provides this spectrum.
Exercise Timing
He prefers cardio or resistance training within the first three to four hours of the day. Early exercise, he says, reinforces healthy cortisol rhythms and builds momentum for later days.
Exercise Structure
For general fitness, he recommends alternating lifting and cardio across the week. He favors compound lifts, moderate volume, one long cardio session, one moderate session, and one high-intensity interval session.
Cold Exposure
He argues deliberate cold exposure mainly spikes adrenaline, norepinephrine, and dopamine rather than cortisol. He values it as practice for staying calm under stress and improving stress resilience.
Tenacity And The Brain
The anterior midcingulate cortex is described as a key circuit for effort and persistence. Huberman says doing voluntary hard things strengthens the brain’s capacity to face future challenges.
Cortisol And Learning
He reframes cortisol as an energy and preparation hormone, not just a stress marker. In his view, appropriate arousal helps learning, memory, and performance when it is timed and regulated well.
Stress Reduction Tool
For acute stress, he strongly recommends the physiological sigh. The double inhale followed by a long exhale is presented as a fast way to lower heart rate and regain control.
Sleep Recovery Tricks
For middle-of-the-night waking, he suggests long exhales and guided eye movements with closed eyes. He says these methods can quiet body-position awareness and help people fall back asleep.
Sleep Environment
He advises keeping the sleep environment dark and limiting screens before bed. He also says side sleeping with slight head elevation may support brain waste clearance and reduce facial puffiness.
Meditation And Brain Clearance
He highlights evidence that brief meditation may increase glymphatic or lymphatic clearance during the day. His own practice is simple, starting with ten focused breaths upon waking.
Nutrition Basics
His broad diet advice centers on enough but not excessive calories, high protein relative to calories, fruits and vegetables, fermented foods, and olive oil. He is skeptical of oversimplified nutrition debates like seed oils.
Starches And Sleep
He argues that too little starch can worsen sleep and stress in some people. Evening starch intake, when moderate, may help lower cortisol and support more stable mood and rest.
Focus And Phone Distance
He cites evidence that a phone in the room can reduce cognitive flexibility even when unused. For deep work, he recommends removing the phone entirely and doing one hard 90- to 120-minute bout daily.
How Adults Learn
Huberman says adult neuroplasticity requires alertness, focused effort, and genuine mistakes. He emphasizes self-testing over rereading, because retrieval practice helps information stick over time.
Walking And Glucose Control
He recommends regular walking, especially for 5 to 10 minutes after meals. The goal is flatter blood glucose peaks, fewer energy crashes, and better long-term metabolic health.
Movement And Aging
He argues that age-related metabolic decline is partly a movement problem rather than just an age problem. Older adults who stay physically and mentally active appear to preserve sharpness, leanness, and function longer.
Peptides And GLP-1 Drugs
He treats peptides and GLP drugs as potentially useful but secondary to behavioral basics. He discusses possible benefits, anecdotal low-dose use, and real risks like nausea, apathy, and eye complications in susceptible people.
Supplement Priorities
If limited to a few supplements, he favors sleep support when needed, EPA omega-3s, vitamin D, alpha-GPC with caution, and creatine. He also notes caffeine’s possible link to lower dementia risk.
Faith And Prayer
A long section turns from biology to spirituality, with Huberman saying prayer and faith improved his life and reduced his need to control everything. He frames faith as a way to engage realities that logic alone may not resolve.
Personal Development
Drawing on James Hollis, he endorses three daily duties: shut up, suit up, and show up. He adds that people also need time outside role performance to hear their deeper desires and adjust their path.