Andrew Huberman
New protocols and grade changes land in My Protocols.
Andrew Huberman is a Stanford neuroscientist and tenured professor who hosts the Huberman Lab podcast, where he translates neuroscience and physiology research into practical, step-by-step daily protocols for sleep, focus, stress and hormone health. His best-known recommendations include viewing sunlight within the first hour of waking to anchor circadian rhythm, delaying caffeine roughly 90 minutes to 2 hours after waking to avoid an afternoon crash, brief cold exposure and structured breathing (the physiological sigh) for acute stress relief, and Non-Sleep Deep Rest (NSDR, similar to yoga nidra) for recovery and refocusing. His publicly described supplement routine includes a daily greens blend (he has a disclosed paid sponsorship with AG1), omega-3 fish oil in the range of 2 to 4 grams of combined EPA and DHA, and creatine monohydrate at about 5 grams a day. He frames supplements as secondary to sleep, light exposure and behavior, not a replacement for them. YourProtocol breaks his most evidence-backed protocols out individually below, each graded and sourced.
Huberman AM Protocol
A structured first ninety minutes that sets light, hydration and movement so your day runs on a stable baseline…
ADHD & Focus Toolkit
Build deep-focus capacity with behavioural tools first, then layer in the few evidence-backed supports Huberman…
The Everyday Focus Toolkit: Attention Training for Anyone
The general-audience version of Huberman's Focus Toolkit: build the ability to concentrate through timed…
Natural Testosterone Optimization
Support your body's own testosterone with the foundations that actually move it, then consider a few…
The Sleep Toolkit
Andrew Huberman's full sleep toolkit: the behavioural levers first (light, temperature, caffeine timing), then his…
Deliberate Cold Exposure
Huberman's deliberate cold protocol: a minimum effective dose of about 11 minutes a week to drive a long, clean rise…
Controlling Your Dopamine
Huberman's framework for protecting motivation: manage dopamine so your baseline stays high, instead of chasing…
Non-Sleep Deep Rest (NSDR)
A 10 to 30 minute guided lie-down that restores mental energy and focus without sleeping, and helps you fall asleep…
Anxiety & Acute Stress Toolkit
A short, physiologically grounded toolkit (the physiological sigh, exhale-focused breathing, and a few foundational…
Understanding the Pleasure-Pain Balance
Understand the pleasure-pain balance that drives addictive behavior and habit change, using Dr. Anna Lembke's…
Disclosed paid sponsors of Andrew, shown for transparency. A paid relationship is not an independent recommendation, and is kept separate from what Andrew covers unpaid above.
