Andrew Huberman · Protocols
47 protocols.
Seven chapters.
One critical review.
We follow the book chapter by chapter, but the goal is not to repeat recommendations. We examine the mechanism, the human evidence, the size of the effect, the risks and what is actually worth doing.
01 · NOW EXPLORING
Sleep
15 protocols
Light, circadian rhythm, temperature, caffeine, alcohol, cannabis, NSDR and other sleep-related tools.
02
Exercise
4 protocols
Daily movement, resistance training, cardiovascular exercise and mobility.
03
Stress Control
6 protocols
Breathing, physiological sighs, cold exposure, meditation, NSDR and stress regulation.
04
Nutrition
7 protocols
Minimally processed foods, hydration, protein, plant foods, fats, fermented foods and omega-3 intake.
05
Light
5 protocols
Morning, afternoon and evening light, sunlight exposure and red/near-infrared light.
06
Focus, Motivation & Learning
6 protocols
Alertness, focus, mental contrasting, errors, sleep, micro-rests and mental rehearsal.
07
Personal Growth
4 protocols
Present-tethered awareness, reflective work, expressive writing and grief.
The rule we keep returning to
Physiologically plausible is not the same as clinically proven.
That distinction sits at the center of the whole project.
