If you’re looking to upgrade your daily routine with science-backed habits you’ve probably heard of Dr. Andrew Huberman. As a neuroscientist and popular podcast host he’s gained a massive following for breaking down complex research into practical tips anyone can use.

You don’t need a PhD to benefit from Huberman’s advice. His protocols cover everything from sleep and focus to exercise and mental health—all designed to help you perform at your best. Whether you’re new to his work or want a quick refresher you’ll find his list of protocols both accessible and actionable.

Who Is Andrew Huberman?

Andrew Huberman teaches neuroscience at Stanford University and leads the Huberman Lab. He researches brain function, behavior, and neural plasticity using both human and animal studies. You get evidence-based tools and science-backed protocols through his work, including his popular Huberman Lab podcast.

Your understanding of health topics like sleep, focus, stress, vision, and performance benefits from Huberman's ability to explain research clearly. Examples such as specific light exposure for circadian rhythms or breathing techniques for stress reduction show his protocols connect scientific discoveries directly to daily habits. As a hub for practical neuroscience, his podcast ranks in the top 20 of Apple Podcasts for Health & Fitness (Chartable, Q2 2024).

Overview Of The Andrew Huberman List Of Protocols

Huberman’s list of protocols offers science-based routines for sleep, focus, mental health, and physical performance. Each protocol uses findings from neuroscience and behavioral research to target specific outcomes through daily habits.

• Sleep Optimization

Huberman’s sleep protocols include sunlight exposure within 30-60 minutes of waking, limiting artificial light at night, keeping a regular sleep schedule, and regulating caffeine intake. These habits align circadian rhythms and improve sleep quality (Huberman Lab Podcast, Sleep Toolkit, 2022).

• Focus And Productivity

Focus protocols recommend viewing sunlight early in the day, using visual focus exercises, and scheduling focused work periods with minimal multitasking. These steps support dopamine and acetylcholine release for sustained attention (Huberman et al., 2021, Trends in Cognitive Sciences).

• Stress And Mental Health

Stress management includes “physiological sighs” (double inhale, long exhale), deliberate cold exposure, and regular physical activity. Each intervention leverages neural pathways to reduce anxiety and improve resilience.

• Physical Health And Fitness

Fitness recommendations include resistance training 2-4 times per week, aerobic activity (such as walking or cycling), and deliberate heat or cold exposure to boost metabolism and endurance.

• Nutrition And Supplementation

Protocols focus on time-restricted eating, hydrating with electrolytes, and targeted supplements for cognitive or sleep support, such as magnesium threonate or L-theanine.

All protocols stress measurable, actionable steps validated by peer-reviewed science. You can adapt them based on your lifestyle and individual needs.

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Daily Protocols For Optimal Health

Daily protocols from Andrew Huberman offer clear, science-backed steps for optimizing sleep, focus, and physical health. Each protocol supports core habits linked to robust neuroscience data.

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Morning Routines

Morning routines in Huberman's protocols maximize alertness and regulate circadian rhythms using targeted light exposure, hydration, and movement.

• Expose your eyes to natural sunlight within 30–60 minutes of waking, even on cloudy days, to reset your internal clock and boost wakefulness.
• Delay caffeine intake by 90–120 minutes after waking for more stable energy and reduced crashes.
• Drink 16–32 ounces (about 500–950 mL) of water with added electrolytes to rehydrate cells and maintain cognitive function.
• Engage in physical activity, such as brisk walking or resistance exercises, to elevate mood and enhance neurochemical balance.

Evening Routines

Evening routines in Huberman's list promote better sleep, stress reduction, and healthy brain function by controlling light exposure, adjusting temperature, and establishing consistent patterns.

• Dim artificial lights and minimize screen use two hours before bed to support natural melatonin release.
• Avoid large meals, intense exercise, and caffeine at least three hours before bedtime to prevent sleep disruption.
• Take a warm shower or bath 1–2 hours before bed to facilitate natural body temperature drops for sleep onset.
• Incorporate calming techniques, such as non-sleep deep rest (NSDR), slow breathing, or reading, to transition into restful sleep.

Performance And Productivity Protocols

Andrew Huberman's evidence-based protocols target cognitive performance and productivity across daily activities. You can leverage specific science-backed practices to optimize focus, sleep, and overall effectiveness.

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Focus And Concentration

You can boost focus and concentration with Huberman's structured routines. Early natural light exposure within 60 minutes of waking sets your circadian rhythm and sharpens attention. Timed work intervals—such as the ultradian rhythm cycle (90-120 minutes of deep work, followed by a 10-20 minute break)—limit distractions and help you maintain mental stamina. Visual focus exercises, for example maintaining a fixed gaze on a small object for 30-60 seconds, train your neural circuits for deeper concentration. Minimizing multitasking, turning off notifications, and staggering tasks based on cognitive demand improve sustained attention.

Enhancing Sleep Quality

You can enhance sleep quality using Huberman’s sleep protocols. Morning daylight exposure within the first hour after waking helps anchor your sleep-wake cycle. Regular sleep and wake times stabilize circadian rhythms. Dimming artificial lights 60-90 minutes before bed, using red or low-lux bulbs, and avoiding screens promote melatonin production for natural sleep onset. Limiting caffeine after 2 PM and avoiding heavy meals two hours before sleep further supports deep, restorative rest. Implementing slow breathing techniques, such as physiological sighs before bed, helps lower stress and ease the transition to sleep.

Mental And Emotional Well-Being Protocols

Huberman’s protocols target mental and emotional health using practical, science-backed methods. You can use these routines to regulate stress and maintain emotional stability throughout your day.

Stress Management Techniques

Dr. Huberman’s stress management techniques blend neuroscience with actionable daily habits. You can use a “physiological sigh,” which involves two nasal inhales followed by a slow exhale, to rapidly reduce anxiety when acute stress peaks, based on Sachdev et al. (2022) and his own research. Regular deliberate cold exposure, such as a 1–3 minute cold shower or immersion session, triggers neurochemical shifts that help lower baseline anxiety and elevate mood (Knechtle et al., 2020). Daily physical activity—minimum 150 minutes of moderate-intensity exercise per week—decreases cortisol levels and boosts resilience. Quick visual focusing exercises, like gazing at a distant object for 30 seconds, create a rapid autonomic shift out of stress responses, enhancing calmness in real time.

Practices For Emotional Balance

Huberman’s emotional balance practices support consistent well-being and emotional control. NSDR (Non-Sleep Deep Rest) protocols, such as yoga nidra or guided relaxation audio lasting 10–20 minutes, promote emotional reset and improve mood (Huberman Lab, 2022). Journaling sessions lasting 5–10 minutes each morning or evening help process emotions and clarify thoughts, supported by research from Baikie & Wilhelm (2005). Regular mindfulness meditation—minimum 10 minutes daily—builds emotional regulation and reduces negative thought spirals, based on studies reviewed by Tang et al. (2015). Spending brief periods in natural settings, like 20 minutes outdoors, increases parasympathetic activity and stabilizes mood.

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Nutrition And Supplementation Protocols

Time-restricted eating simplifies your daily routine by condensing meals into an 8–10 hour window during daylight hours, supporting natural circadian rhythms and metabolic health. Example meal spans include 8:00 AM–6:00 PM or 10:00 AM–8:00 PM.

Hydration protocols focus on morning electrolyte intake, combining filtered water with electrolytes—such as sodium, potassium, and magnesium—to enhance cognitive and physical performance throughout the day. Huberman discourages drinking large amounts right before bed to reduce sleep disruptions.

Supplement strategies use targeted compounds for performance, recovery, and sleep. For cognitive support, Dr. Huberman cites creatine, L-tyrosine, and alpha-GPC in doses based on scientific literature. For sleep optimization, supplements like magnesium threonate (145 mg), apigenin (50 mg), and theanine (100–200 mg) help reduce sleep onset latency and improve sleep quality. Reference: Huberman Lab Podcast, Episode 2.

Protein intake protocols prioritize 1.6–2.2 g protein per kg body weight daily, based on peer-reviewed studies on muscle maintenance and satiety. Sources include lean meats, legumes, and dairy.

Nutrient timing suggests prioritizing carbohydrates post-exercise and protein across all meals for optimal muscle repair and energy balance, constrained to individual dietary preferences.

Exercise And Physical Health Recommendations

Andrew Huberman’s research-backed exercise protocols target strength, metabolic health, and stress resilience using structured routines based on peer-reviewed studies. You’ll find protocols include resistance training, aerobic activity, and strategic temperature exposure for optimal outcomes.

• Resistance Training

You get the best results with 2–4 weight training sessions weekly, alternating upper and lower body days. Compound movements like squats, deadlifts, and pull-ups build muscle and support neural plasticity by increasing brain-derived neurotrophic factor (BDNF) (Cell Metabolism, 2018).

• Aerobic Activity

Daily brisk walking, running, cycling, or swimming for 150–180 minutes each week enhances cardiovascular fitness, cognitive performance, and energy. You maximize fat oxidation and endurance with zone 2 (moderate intensity) cardio sessions (JAMA, 2018).

• High-Intensity Interval Training (HIIT)

Updating your routine with 1–2 HIIT sessions weekly boosts cardiorespiratory fitness, VO₂ max, and metabolic rate. Workouts alternate periods of intense effort, such as sprints or cycling, with brief active recovery (Sports Medicine, 2020).

• Temperature Exposure

Regular deliberate cold exposure, such as cold showers or cold water immersion for 1–5 minutes, improves stress tolerance, recovery, and dopamine release (Nature, 2022). Saunas, used 2–3 times a week for 10–20 minutes at 80–100°C, promote cardiovascular health and lower all-cause mortality (JAMA Internal Medicine, 2015).

• Movement Consistency

Adding low-level physical activity throughout your day, such as standing workstations, walking meetings, or short movement breaks every hour, sustains metabolic health and reduces inflammation.

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How To Implement Huberman’s Protocols In Your Life

Integrate Huberman's evidence-based protocols by adapting core routines to your daily schedule, lifestyle, and goals. Anchor protocols—such as light exposure, hydration, movement, and breathwork—within existing habits for consistency and measurable benefits.

• Plan Morning Sunlight

Schedule at least 10 minutes outside within 60 minutes of waking for circadian alignment. Use clear daylight rather than filtered light through windows for optimal signal strength.

• Delay Caffeine Intake

Wait 90–120 minutes after waking before consuming caffeine. Support stable cortisol rhythms and reduce afternoon energy crashes.

• Hydrate With Electrolytes

Drink water with added electrolytes in the morning. Use a balanced mix of sodium, potassium, and magnesium for cellular and neuromuscular function.

• Time Your Eating Window

Condense meals within an 8–10 hour window most days. Finish your last meal at least 2–3 hours before bedtime to optimize sleep and metabolic processes.

• Prioritize Physical Activity

Include aerobic activity (30-minute sessions, 3–5 times weekly) and resistance training (2–4 sessions weekly). Combine these with brief high-intensity intervals to enhance performance and mental clarity.

• Apply Visual And Focus Protocols

Structure focused work blocks using the 90-minute ultradian rhythm. Use environmental cues—like a clear workspace and a timer—to reduce distractions and trigger attentional focus.

• Incorporate Stress Reduction

Practice the “physiological sigh” (two inhales, one long exhale) as needed throughout the day for acute anxiety relief. Include 5–10 minutes of non-sleep deep rest or mindfulness meditation after work to lower baseline stress.

• Regulate Evening Routines

Dim indoor lights at least one hour before bed. Avoid digital screens during this window unless using blue-light filters, then transition into calming activities to promote melatonin release.

• Optimize Supplement Timing

Integrate targeted supplements—such as magnesium threonate or L-theanine—for cognitive and sleep support. Take these based on peer-reviewed dosage guidelines aligned with your specific needs.

Track your sleep, energy, and mood metrics to refine these routines and maximize personal benefit.

Want expert summaries of Andrew Huberman's podcast episodes and the latest longevity insights? Subscribe to The Longevity Digest here.

Conclusion

Exploring Andrew Huberman’s protocols gives you a practical roadmap for optimizing your health and performance using science-backed habits. You’ll find that small changes—like adjusting your morning routine or refining your nutrition—can make a big difference in your daily energy and long-term well-being.

If you’re ready to take actionable steps toward better sleep, focus, and resilience, these protocols offer a solid foundation. Stay curious and keep experimenting with what works best for your lifestyle.

Frequently Asked Questions

Who is Dr. Andrew Huberman?

Dr. Andrew Huberman is a neuroscientist and professor at Stanford University. He leads the Huberman Lab, where he researches brain function and behavior. He is widely known for his educational Huberman Lab podcast, which translates scientific findings into simple, practical advice for better health.

What are Huberman’s daily protocols for optimal health?

Huberman’s daily protocols focus on clear, science-backed routines: morning sunlight exposure, delayed caffeine intake, hydration with electrolytes, physical activity, a regular sleep schedule, and calming evening routines. Each protocol is based on neuroscience and aims to optimize sleep, focus, physical health, and mental well-being.

How does Dr. Huberman recommend improving sleep quality?

Dr. Huberman suggests morning sunlight exposure, keeping a regular sleep schedule, dimming lights in the evening, limiting caffeine after early afternoon, avoiding heavy meals and exercise before bed, taking warm showers at night, and practicing slow or deep breathing techniques to promote natural sleep onset.

What are Huberman’s top focus and productivity strategies?

Key strategies include exposing your eyes to morning daylight, scheduling work in focused intervals (with breaks), performing short visual focus exercises, minimizing distractions and multitasking during work, and using breathing techniques to reset attention throughout the day.

Are Huberman’s protocols suitable for everyone?

Yes, Dr. Huberman designs his protocols to be accessible for people of all backgrounds and fitness levels. He encourages adaptation based on personal schedules, needs, and sensitivities, making them practical for diverse lifestyles.

What specific nutrition practices does Huberman recommend?

Huberman recommends time-restricted eating with all meals in an 8–10 hour window, prioritizing hydration (especially with morning electrolytes), adequate daily protein intake (1.6–2.2g/kg body weight), minimizing heavy fluids before bedtime, and timing carbohydrates after exercise.

Which supplements does Dr. Huberman suggest for cognitive and sleep support?

He mentions supplements like creatine and magnesium threonate for cognitive performance, and theanine or magnesium (glycinate or threonate) for improved sleep quality. Supplementation should be personalized and, if possible, discussed with a healthcare provider.

What exercise routines does Huberman advise?

Dr. Huberman recommends resistance training 2–4 times per week, 150–180 minutes of aerobic activity weekly, and 1–2 weekly high-intensity interval training (HIIT) sessions. He also suggests regular exposure to temperature stressors, such as cold showers or saunas.

How can I manage stress using Huberman’s methods?

Huberman’s top stress reduction techniques are physiological sighs (a specific breathing pattern for rapid calming), exposure to cold or cool environments, daily physical activity, and practices like mindful meditation, journaling, or NSDR (Non-Sleep Deep Rest).

Where can I learn more about Dr. Huberman’s protocols?

You can follow Dr. Huberman’s advice and latest research on The Huberman Lab podcast, available on major platforms. For summarized protocols and updates, consider subscribing to The Longevity Digest.