Huberman Protocols (not Andrew Huberman)
@hubermanrules
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The best protocols (AND memes) from Huberman Lab • Not associated with @hubermanlab , just a fan account
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I started gathering these about a year ago
There was just so many of them
They had to be organized
Listened to every episode to do it
I hope they help you as much as they helped me
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"I'll just go on record. I feel very comfortable saying it. I believe in God." -
@hubermanlab
There you have it
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I don't think it was just for working out
.
@hubermanlab
uses a separate phone while working out
Only has music/podcasts downloaded on it
This is a great idea
Limits distractions in the gym
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30 days
That's how long it takes to reset the dopamine system
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27 protocols I learned from
@hubermanlab
in 2023
Read this to change your life in 2024
THREAD
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MOTIVATION PROTOCOL
If you're not feeling motivated
Spend 1-5 minutes visualizing failure
Visualizing how terrible you'll feel if you don't reach your goal
Guaranteed to kick you into high gear
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This is what you look like when you follow the protocols
I don't make the rules
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There is no f*cking passion
There is no f*cking motivation
Those are just words
It's all watered-down bullshit
Success comes down to one thing
ACTION
You know what you have to do
DO IT
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If you vape
Stop what you're doing
And listen to this
"It is so clear you're introducing a laundry list of toxins to the lungs, and they're getting into the bloodstream, and they're crossing the blood-brain barrier." -
@hubermanlab
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The face you make when your best friend has 6 girlfriends and you have none
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How Huberman be looking at you when you reach for your third glass of wine on Thanksgiving
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You need to hear this
Regular alcohol consumption
(1-2 drinks a night, or just regular weekend drinking)
Increases baseline cortisol levels
This makes you stressed and anxious
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This might be the most important 2-minute segment in the history of Huberman Lab
"Your experience of life and your level of motivation and drive depends on how much dopamine you have relative to your recent experience." -
@hubermanlab
Dopamine is the currency of life
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"More than a dozen studies have shown that ingesting at least 1,000 mg per day of the EPA form of essential fatty acid is as effective as prescription antidepressants in relieving depression." -
@hubermanlab
POWERFUL
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Friday night
Out with the boys
Drinks flowing
1 for me
2s the limit
Scoop a baddie
Thic as Huberman’s neck
Slip an LMNT in her drink
She ain’t een know it
She hits the vape
Slap it away
Now she knows
Call the Uber
Tell him kill the seat heater
Need my sperm on
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This is Huberman's prayer practice
He does it every morning
Sometimes in the middle of the night
No matter what you think of this
It's hard to disagree...
We don't have as much control as we think
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5 simple guidelines from
@hubermanlab
1. 1,000 mg of omega-3s daily
2. 2-10 min of morning sunlight
3. 11 min of weekly cold exposure
4. 150-180 min weekly zone 2 cardio
5. 2-4 servings of fermented food daily
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Huberman
- Has 6 girlfriends
- Jacked
-
#1
podcast
- Rich off AG1 ads
You
- Can't even muster up the energy to view morning sunlight
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"Smoking marijuana chronically, meaning more than twice a week, does appear to reduce testosterone significantly." -
@hubermanlab
Read that again
Not something you should be doing often
This is only one of many negative side effects
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Train your neck
It's a form of life insurance
This is worth listening to
@hubermanlab
details his neck training routine
Keep it light
Higher reps
~3 sets
And try these 2 exercises
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Forget your passion
Stop looking for it
Instead
Look around
Right where you are
And search for what needs to be done
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This is Huberman's current weekly workout regimen:
• 3 strength training sessions
• One 35-minute run (not sprinting, but he couldn't hold a conversation)
• One long slow jog or hike (60-90 minutes)
• One 12-minute high-intensity workout to train VO2 max
He takes 1 off day
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Most of you don't really want it
You're average
You listen to podcasts...
Read all the books..
But you don't take the most important step
ACTION
One day you'll be on your death bed
And realize you didn't do shit
Let that be your motivator
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6AM
Sun through the blinds
No alarm
That's for pussies
Check the phone
6 texts
6 girls
Leave 'em all on read
They wanted a Huberman Husband
That's what she got
Out the bed, straight to the sunlight
My one true love
Phone keeps buzzing
I'm loyal to one thing
And one
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Post-meal walks (of 5-30 minutes)
Boost metabolism
And increase nutrient utilization
Easy protocol to follow
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"If you're an adolescent, limiting your smartphone use to 60 minutes per day or less, and if you are an adult, to 2 hours per day or less is going to be among the very best ways to maintain... your ability to focus at whatever level you can now." -
@hubermanlab
Read that again
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Cannabis use makes people four times likelier to develop a chronic major depression
Not good
Use with caution
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More people need to know this:
Viewing bright light between 10PM and 4AM disrupts learning & memory, the immune system, and mood
Be extra careful about your exposure to light once 10PM hits
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Friday night
11PM
Company Christmas party
Pull up
Zyn in hand
Pop 2 tongkat alis
Just to feel something
I walk in
Packed house
Eyes dart
Left and right
Alcohol
Everywhere
If only they knew
Too many people
I follow the protocol
Double inhale
Long exhale
Someone
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COLD & FLU PROTOCOL
When your nostrils get dried out from heated indoor environments during the winter
That increases your risk of catching a cold
To combat this
Use an humidifier
Especially when sleeping
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For focus on cognitive tasks
Here's how the type of background music affects performance (ranked from best to worst):
1. White/brown noise, & 40-Hz binaural beats
2. Silence
3. Instrumental music
4. Lyrical music
5. Your favorite music
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If you're going to create anything of value in this life
You have to be willing to go off on your own for a bit
Put the phone down
Then respond when the work's complete
I promise this one is worth watching...
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Your reminder:
"Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health."
Go outside
NOW
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If you aren't feeling motivated
This is your protocol
VISUALIZE failure for 1-5 minutes
Think about terrible you'll feel if you don't achieve your goal
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There's no denying it
Nothing boosts focus like fasting
Nothing crazy
Just skip breakfast
Guaranteed to notice a nice boost in alertness throughout the early part of the day
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There are no hacks
There are no shortcuts
Go through the SUCK
And work your ass off
That's the only way
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There are no f*cking hacks bro
Saunas
Cold plunges
Whatever
That's all great
But nothing replaces just showing up
Putting in the work
And embracing THE SUCK
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"The best way to contend with problems, with issues, with adversity is action, is by taking action. The more you sit and the more you wait and the more time you spend with that adversity... the worse it's gonna get."
Read that again
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"I look at alcohol now, I've seen it destroy so many people that I kind of look at it and go, man, I don't think people should drink." -
@jockowillink
Makes you think
Use with caution
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Alcohol...
No other way to put it
It's just not good for the brain
Even 1-2 drinks a day is enough to cause neocortex neuron loss
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This protocol is only for the TRULY SERIOUS
The top 0.000001%
Most of you are too dopamine-addicted for it
If you want to reset your dopamine system
30 days
That's how long you gotta go
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7AM
Sun shining through the blinds
My eyes open
I was dreaming
I remember the protocol
Gotta stay still
BASK in my mind
Pop out of bed
Check the phone
Write down the wake-up time
No idea why
Huberman does it
So I do too
Straight to the toilet
Think about my enemies
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How Huberman be looking at you when you're out with the boys Zyn'd up, 4 drinks in, and about to hit the vape
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.
@hubermanlab
has been working on a book
A book of PROTOCOLS
It will likely be released at the end of 2024
I am BULLISH
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Stop scrolling
Go find God
Come back after you found God
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"The more potent the THC concentration, the higher probability of developing psychosis or a major depressive episode or a major anxiety disorder later in life." -
@hubermanlab
Just stay away from weed when you're young
And when you're an adult
Know it's no free lunch
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This is it
The most important protocol
You can ignore everything else
But not this
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Optimal schedule for MAXIMUM protocols
8 - Wake up
8:05 - Sunlight viewing
8:20 - Poop
8:30 - Cold plunge
8:45 - Gym
9:45 - Downregulation breathwork
10 - High-protein breakfast
10:30 - Coffee
10:45 - Work
1 - Lunch
1:30 - NSDR
1:45 - Work
4:45 - Afternoon sunlight viewing
5 -
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A little bit of Monica in my life
A little bit of Erica by my side
A little bit of Rita's all I need
A little bit of Tina's what I see
A little bit of Sandra in the sun
A little bit of Mary all night long
A little bit of Jessica, here I am
A little bit of you makes me your man
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Listen to this
Live by it
View everything you make as a personal diary entry
It doesn't matter what anyone else thinks
That's the secret to making great art
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6AM
Alarm goes off
Look over to my left
"Come back to bed baby"
Can't
Gotta go stare at the sun
Protocols to be done
Tired as shit
Need caffeine
Can't
Gotta wait 90 minutes
Head outside
You know the rules
2-10 minutes
See the neighborhood MILF across the way
We
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4-6 hours after your temperature minimum
That's when you can expect to hit PEAK focus
(your temp. minimum is ~2 hours before your typical wake-up time)
If you wake up at 7AM, your temperature minimum is ~5AM
This means you can expect to do your best work ~9AM - 11AM
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Before the protocols
After the protocols
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If you're sick
Skip the gym... do not workout
Head home, take a hot shower, and go to bed early
Pushing it at the gym is only gonna prolong the cold
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Look
A lot of you just aren’t serious about the protocols
You sit there
Claim AG1 is too expensive
Yet here you are
With a roof over your head
I live in my parents backyard
It’s 34 degrees right now
CONSTANT cold exposure
MAX norepinephrine
Wake up
Eight ball of AG1
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THE CATHEDRAL EFFECT
High ceilings facilitate abstract and creative thinking
Low ceilings facilitate detailed & analytic thinking
Use this protocol when choosing your work environment
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L-TYROSINE PROTOCOL
Potent for increasing dopamine
This boosts motivation & focus
Huberman's stack:
- 500mg of l-tyrosine
- 300mg of alpha GPC
- cup of coffee
4x/week
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For every 45 minutes of focused work
(when you're staring at a computer)
Get into "panoramic vision" for at least 5 minutes
Taking a walking outside is a great way to do this
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FITNESS PROTOCOL
Look
If you lift weights but don't do cardio
I'm not sure what to tell you
It's just dumb
You need both
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If you don't feel like working out today
Listen to this
No matter what
You're gonna feel better when you're done
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PROCRASTINATION PROTOCOL
There's a secret to overcoming procrastination
And it's this:
Do something harder than the task you're putting off
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Alcohol literally thins your neocortex
Even at 1-2 drinks per day
A little bit is fine (<2 drinks per week)
But man..
The people who drink daily
It's time to reconsider
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MICROBIOME PROTOCOL
For optimal gut health
You should be ingesting 2-4 servings of low-sugar fermented foods daily
Examples:
• Kimchi
• Plain yogurt
• Kombucha
• Natto
• Kefir
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This is a fantastic way to think about meditation
Meditation is a practice for life
Every time you do it... it's like making a bank deposit
You meditate to improve your reactions in the real world
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One of the most important things for anybody to be able to say to themselves:
"I can do hard things"
And you get there by actually DOING hard things
That's how you build confidence
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You Before You After
Following Following
The Protocols The Protocols
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THE 3-5 GYM PROTOCOL
Work out 3-5 days/week
3-5 different exercises per session
3-5 sets per exercise
3-5 reps/set
Rest 3-5 minutes between each set
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EMOTION PROTOCOL
Anytime you feel a high activation state
A 7+ out of 10 on the emotional scale
Whether happiness, sadness, anger, whatever
STOP and reflect
Ask yourself...
"What's the lesson here?"
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This is Huberman's prayer practice
He also started reading the Bible
Knock it all you want
But the man seems pretty grounded
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"The best relationship is going to be one where it brings you peace [...] Peace and focus are intimately related, and distraction is the enemy of peace and focus." -
@hubermanlab
You both need to be able to go about your business
Focus
Then reunite at the end of the day
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ATTIA'S RULE
You aren't allowed to argue about supplements and nutrition until you can do the following:
1) Deadlift your bodyweight for 10 reps
2) Wall sit for 2 minutes
3) Dead hang for 1 minute
AND
Your VO2 max is in the 75th percentile (for your age and gender)
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You know the phrase
"Don't skip leg day"
Huberman takes it one further
Make leg day your first day of strength & hypertrophy training every week
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Look
Deep work... requires focus
"If you're going to create anything of value in this life [...] you're going to have to be willing to be on your own for a bit"
Put the phone away, do the work
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If you wanna get better at dealing with stress
Staying calm...
Whatever BS life throws at you...
Nothing is better than cold exposure
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ATTIA'S RULE
You aren't allowed to argue about supplements & nutrition until you can do the following:
1) Deadlift your bodyweight for 10 reps
2) Wall sit for 2 minutes
3) Dead hang for 1 minute
4) Your VO2 max is in the 75th percentile (for your age and gender)
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Incessant background noise
Things like humming heaters and air conditioners
Probably honking cars too
Increases mental fatigue
Decreases cognitive performance
Not good
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Guess he went through Huberty
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Stop looking for a pat on the back
Motivation comes from doing the hard shit behind closed doors
Putting your head down, and going through the suck
That's the only way
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This one is worth listening to
For focus on cognitive tasks, here's how the type of background music affects performance—ranked from best to worst:
1. White/brown noise, & 40-Hz binaural beats
2. Silence
3. Instrumental music
4. Lyrical music
5. Your favorite music
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Those little "goal reminders" you have around your house
That Post-it note on your mirror
They don't work
Your visual system adapts to your environment
Sooner or later, you just ignore it
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EMERGING PROTOCOL
Huberman started swishing water around his mouth & swallowing immediately after waking (before brushing his teeth)
The main idea:
You're transferring the bacteria in your mouth that accumulates overnight into your gut, benefiting microbiome health
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There's no denying it
The solution to most of your problems
Is one thing
And one thing only
ACTION
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Feeling sick?
You probably shouldn't workout
Even something as small as a throat tickle
Not worth it
Rest up and go hard AF when you're recovered
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Understanding this will change your life
Dopamine is a resource
Things like scrolling social media & watching porn deplete it
Things like sleep & NSDR renew it
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90-minute work bouts
Treat these as holy
(that's about how long the brain can handle in terms of a dedicated effort for a high degree of focus)
That time is yours
Lock in
and FOCUS
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Huberman doesn't squat or deadlift
And that's ok
You don't have to either
Just make sure you're replacing those exercise with things like:
• Hack squats
• Leg extensions
• Glute-ham raises
• Lying leg curls
Etc.
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You need darkness
6-8 hours of it daily
Essential for mental health
Once the sun goes down... make your home as dark as a cave
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ZINC PROTOCOL
90-120 mg/day of zinc can reduce the duration of a cold or flu
One thing to remember:
Take it with food (it can cause gastric distress when taken on an empty stomach)
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Dopamine is a currency
Your experience of life
Your level of motivation & drive
That all depends on how much dopamine you have relative to your recent experience
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The path to success is filled with years of failure
Teach yourself how to fail
The ability to fail and get back up...
Priceless
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Listen to this
Amazing relationship advice
At the end of the day
Find someone who's a great friend
More important than many people think
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Boys
If you smoke weed more than twice a week
You are reducing your testosterone levels
No way around it
Put down the joint
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"The most frustrating thing in the world for me is when normal people judge a man like myself on what it really takes to extract greatness from nothing. It takes every bit of who you are." -
@davidgoggins
One of the most powerful quotes I've ever heard
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BLUEBERRY PROTOCOL
Eating 60-120g of blueberries/day provides you with sufficient anthocyanins for cognitive benefits
If you want to supplement
Take 5-11g of blueberry extract
Could be great to add to smoothies
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VERY IMPORTANT PROTOCOL
I repeat VERY IMPORTANT
Brush your teeth at night
It's MUCH more important than doing so in the morning
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Listen to this
And never forget it
The best cognitive enhancer you will ever come across is a good night of sleep
There's no way around this
Sleep is the bedrock of focus
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MUSIC PROTOCOL
If you're feeling sad
Listening to 13 minutes of "sad music" (usually 50-60 beats per minute) can help you process those somber feelings
(and to some extent... move past them)
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BINAURAL BEATS PROTOCOL
40-hz is your go-to
Boosts dopamine & acetylcholine
Very good for focus & concentration
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The more potent the THC...
The higher probability of developing psychosis, major depression, or a major anxiety disorder later in life
Use wisely
(the sh*t they have today is POTENT AF)
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BREATHING PROTOCOL
Mouth-breathing causes unfavorable aesthetic changes to the jaw structure
Switching to (primarily) nasal-breathing reverses this
Use this test to gauge how "good" of a nasal breather you are
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