Huberman Protocol

Habits
Wellness
Energy
Dopamine
Focus
Longevity
Performance
Sleep

  • Wake-up: Naturally between 5:30 am and 6:30 am, no alarm. Huberman: "Waking up early enhances focus and energy."

  • Hydration: Drinks 2 glasses of water, AG1 by Athletic Greens, and LMNT. AG1: "The simplest way to get essential vitamins." Buy AG1 by Athletic Greens

  • Yoga Nidra: 10-35 minutes to replenish dopamine and reduce cortisol. Huberman: "Yoga Nidra feels like sleeping for hours." 10 min Yoga Nidra | 35 min Yoga Nidra

  • Sun Exposure: 2-10 minutes of sunlight or artificial light if necessary. Huberman: _

"Sunlight in the morning is crucial for sleep quality."_

  • Workout: Varied daily exercises; supplements like Alpha-GPC and Creatine for performance. Huberman: "Specific supplements can significantly enhance workout performance." Momentous Supplements

Midday Routine: Sustaining Energy and Focus

  • Morning Caffeine: Delays caffeine intake until 10:00 AM for adenosine regulation. Prefers Yerba Mate. Huberman: "Delaying caffeine intake prevents afternoon crashes." Buy Yerba Mate
  • First Meal: Around 1:00 PM, following intermittent fasting. Low-carb, high-protein. Intermittent Fasting: "Supports weight loss, insulin sensitivity, and brain health."
  • Yoga Nidra: Optional second session for extra rest

Huberman: "A second Yoga Nidra can help combat fatigue."

  • Evening Cardio: Prefers cardio in the evening for those splitting workouts.

Huberman: "Evening cardio can be beneficial for those who prefer it."

  • Evening Meal: Consumes carbs 3-4 hours before sleep to aid with glycogen replenishment. Huberman: "Carbs at night help with sleep."
  • Sleep Preparation: Dims lights by 9:30 PM; avoids bright lights to support circadian rhythm. Huberman on Blue Light: "Avoid bright lights to not disrupt sleep cycles."
  • Reading: Selects from his reading list for relaxation. Huberman: "Reading helps with winding down." Huberman's Reading List
  • Sleep: Aims for at least 6.5 hours; uses supplements like Magnesium Threonate and Theanine. Huberman on Sleep Supplements: "Certain supplements can improve sleep quality." Momentous Sleep Supplements Promocode: Routines15
  • Blood Testing: Monitors health markers via comprehensive blood tests. InsideTracker Plans
  • 2-Week Challenge: Encourages followers to adopt his routine with a bet for accountability. Take the Challenge

Huberman's routine showcases a blend of scientific insight and personal discipline, aiming to optimize every aspect of physical and mental health.

Person: Dr. Andrew D. Huberman