Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!

Stanford Neuroscientist Andrew Huberman returns to reveal the truth about GLP-1s, peptides, and the testosterone collapse, and the 10 protocols he uses every day to fix his sleep, stress, and focus!

Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine. He is host of the world's No. 1 health podcast 'Huberman Lab', and is also the author of his upcoming book, 'Protocols: An Operating Manual for the Human Body'.

He explains:
■ His 10 protocols to become the healthiest version of yourself
■ Why high cortisol first thing in the morning is actually good for you
■ The eye-movement trick to fall asleep instantly
■ A neuroscientist's take on God, prayer, and religion
■ The simple trick that lowers your blood sugar spikes after you eat

Chapters

• 00:00:00 Intro
• 00:02:21 Introducing Protocols
• 00:03:44 When High Cortisol Is A Good Thing
• 00:06:42 Why Hydration Matters
• 00:07:55 Why Morning Sunlight Matters
• 00:13:18 How Light Can Boost Metabolism
• 00:18:49 Why Sunlight Is A Powerful Health Tool
• 00:20:53 How To Offset Night Shifts And Screen Time
• 00:23:58 The Best Exercise Routine For All-Round Fitness
• 00:25:56 Do Ice Baths Raise Cortisol?
• 00:28:48 How To Build Willpower And Tenacity
• 00:31:18 What Does Calming Your Nervous System Mean?
• 00:35:48 The Comfort Crisis: Do Hard Things
• 00:38:31 What Should You Actually Eat?
• 00:41:28 How Starchy Foods Can Calm Stress
• 00:43:29 Cortisol Is Not The Stress Hormone
• 00:46:20 How To Reduce Stress Fast
• 00:52:08 How To Increase Your HRV
• 00:55:44 The Eye Movement Trick To Fall Back To Sleep
• 01:00:24 Ads
• 01:02:26 Could A Peptide Improve REM Sleep?
• 01:03:47 The Truth About Peptides
• 01:12:55 What Psychedelics Can Teach Us About Reality
• 01:18:25 Do You Believe In God As A Neuroscientist?
• 01:28:14 Could Religion Be An Antidote To Modern Suffering?
• 01:36:43 Ads
• 01:37:52 How To Create The Ideal Sleep Environment
• 01:39:29 You Need To Do Effortful Work Daily
• 01:47:52 How To Tap Into Your Unconscious
• 01:54:27 Glymphatic Drainage: Can It Reduce Eye Bags?
• 01:58:39 Do You Really Need Supplements?
• 02:03:44 The Benefits Of A Post-Meal Walk
• 02:07:22 Why Metabolism Doesn't Have To Decline With Age

Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/09/DOAC-Prof-Andrew-Huberman-Independent-Research-Further-Reading-v2.1.pdf

Take Andrew Huberman’s ‘Protocols’ quiz here!
https://10protocols.web.app/

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You can pre-order 'Protocols: An Operating Manual for the Human Body', here: https://link.thediaryofaceo.com/9j6yBxC

Previous guests mentioned in this episode:
Dr. Roger Seheult: https://www.youtube.com/watch?v=wQJlGHVmdrA
Dr. Andy Galpin: https://www.youtube.com/watch?v=dmz--DQty8o
Dr. Arthur Brooks: https://www.youtube.com/watch?v=qRY-foz-ZAw
Dr. David Sinclair: https://www.youtube.com/watch?v=DnvWAP99r3Y
Dr. Martha Beck: https://www.youtube.com/watch?v=fajtQSCHfvE
Dr. Rhonda Patrick: https://www.youtube.com/watch?v=PyhmvAL-iYw

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