@hubermanlab 1) MYO-INOSITOL PROTOCOL
If you fall asleep fine but often wake up during the night
Try supplementing with 900mg of myo-inositol before bed
It shortens the time it takes to fall back asleep
If you fall asleep fine but often wake up during the night
Try supplementing with 900mg of myo-inositol before bed
It shortens the time it takes to fall back asleep
@hubermanlab 2) ASHWAGANDHA PROTOCOL
Ashwagandha is excellent when it comes to lowering cortisol
Here's what to know:
β’ Never take it in the morning
β’ 250-300mg
β’ Take for 30 days max during stressful periods
Ashwagandha is excellent when it comes to lowering cortisol
Here's what to know:
β’ Never take it in the morning
β’ 250-300mg
β’ Take for 30 days max during stressful periods
@hubermanlab 3) FITNESS PROTOCOL
You should be able to do each of the below:
β’ Leg extension your body weight
β’ Broad jump your height
β’ Do 25+ push-ups (males only)
β’ Hold half your weight at the bottom of a goblet squat for 45 seconds
You should be able to do each of the below:
β’ Leg extension your body weight
β’ Broad jump your height
β’ Do 25+ push-ups (males only)
β’ Hold half your weight at the bottom of a goblet squat for 45 seconds
@hubermanlab 5) SAUNA PROTOCOL
If you're trying to have a kid
Put an ice pack on your balls while using the sauna
The elevated temps are horrible for sperm
(oh... and never use seat heaters)
If you're trying to have a kid
Put an ice pack on your balls while using the sauna
The elevated temps are horrible for sperm
(oh... and never use seat heaters)
@hubermanlab 6) COLD EXPOSURE PROTOCOL
Never get in an ice bath or cold plunge after a strength training session
Very bad for hypertrophy
Cold showers are fine though
Never get in an ice bath or cold plunge after a strength training session
Very bad for hypertrophy
Cold showers are fine though
@hubermanlab 7) GYM PROTOCOL
At the end of every ~quarter
Incorporate a deload week in the gym
(or just take if off completely)
Totally fine βΒ and likely beneficial
At the end of every ~quarter
Incorporate a deload week in the gym
(or just take if off completely)
Totally fine βΒ and likely beneficial
@hubermanlab 9) BREATHING PROTOCOL
Look
Mouth breathing just isn't good for you
Very bad for the jaw structure
Nasal breathe when possible
Also...
When you're breathing in through your mouth, you're more susceptible to infections
Look
Mouth breathing just isn't good for you
Very bad for the jaw structure
Nasal breathe when possible
Also...
When you're breathing in through your mouth, you're more susceptible to infections
@hubermanlab 10) WASH YOUR SHEETS
Once a week
Bedding is a common source of allergens
(and keep pets off the bed)
Once a week
Bedding is a common source of allergens
(and keep pets off the bed)
@hubermanlab 11) RHODIOLA ROSEA PROTOCOL
Huberman takes 200mg 30-60 minutes before a workout
It's an adaptogen that basically reduces perceived effort
Essentially makes it easier to go harder for longer
Huberman takes 200mg 30-60 minutes before a workout
It's an adaptogen that basically reduces perceived effort
Essentially makes it easier to go harder for longer
@hubermanlab 12) WATER PROTOCOL
Yes... tap water *can* be bad for you
The fluoride negatively impacts thyroid health
0.5 mg/L is the concentration you wanna look for
Anything above that... no good
Yes... tap water *can* be bad for you
The fluoride negatively impacts thyroid health
0.5 mg/L is the concentration you wanna look for
Anything above that... no good
@hubermanlab 13) PROCRASTINATION PROTOCOL
If you wanna beat procrastination
Simply do something *harder* than the task you're putting off
Something more effortful
(like cold exposure)
If you wanna beat procrastination
Simply do something *harder* than the task you're putting off
Something more effortful
(like cold exposure)
@hubermanlab 14) AIRPODS PROTOCOL
They're fine
Same goes for all bluetooth headphones
Wear them without fear
The EMFs aren't destroying your brain
They're fine
Same goes for all bluetooth headphones
Wear them without fear
The EMFs aren't destroying your brain
@hubermanlab 15) EYE HEALTH PROTOCOL
A good goal to aim for:
Spend 1 hour "long-viewing" daily
AKA, look at things in the distance
The idea: We spend way to much time staring at screens and not enough looking at things in the distance
A good goal to aim for:
Spend 1 hour "long-viewing" daily
AKA, look at things in the distance
The idea: We spend way to much time staring at screens and not enough looking at things in the distance
@hubermanlab 17) ADDERALL PROTOCOL
If you're prescribed/taking Adderall, Ritalin, Vyvanse whatever
Never combine it with alcohol
Ideally... avoid alcohol completely if you're taking a stimulant of this nature
If you're prescribed/taking Adderall, Ritalin, Vyvanse whatever
Never combine it with alcohol
Ideally... avoid alcohol completely if you're taking a stimulant of this nature
@hubermanlab 18) CREATINE PROTOCOL
Adjust dosage based on body weight
185-250+ pound people should be taking 10g
If you weigh less than that
3-5g is fine
Adjust dosage based on body weight
185-250+ pound people should be taking 10g
If you weigh less than that
3-5g is fine
@hubermanlab 19) GOAL PROTOCOLS
β’ Visual reminders don't work
β’ Pursue 1 big goal at a time
β’ Goals should be lofty
β’ Pursue goals on a 12-week cycle
β’ Visual reminders don't work
β’ Pursue 1 big goal at a time
β’ Goals should be lofty
β’ Pursue goals on a 12-week cycle
@hubermanlab 20) NEGATIVE IONIZATION PROTOCOL
This is the ionization pattern present near moving bodies of water
(waterfalls, streams, rivers, etc.)
There seems to be health benefits to spending time near these bodies of water
What are they?
I don't remember!!
This is the ionization pattern present near moving bodies of water
(waterfalls, streams, rivers, etc.)
There seems to be health benefits to spending time near these bodies of water
What are they?
I don't remember!!
@hubermanlab 21) MUSIC PROTCOL
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
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
@hubermanlab 22) MUSIC PROTOCOL PART 2
Listening to this one song for 3 minutes reduces anxiety up to 65%
The name of the song?
"Weightless" by Marconi Union
Listening to this one song for 3 minutes reduces anxiety up to 65%
The name of the song?
"Weightless" by Marconi Union
@hubermanlab 23) TASK-SWITCHING PROTOCOL
You need "transition gaps" in between periods of work
They should be 5-10 minutes long
Do not fill them by scrolling your phone
You need "transition gaps" in between periods of work
They should be 5-10 minutes long
Do not fill them by scrolling your phone
@hubermanlab 24) THE MICRO SUCKS PROTOCOL
Wanna increase your willpower?
(and tenacity)
Introduce "micro sucks" into your day
Something like an ice bath
Wanna increase your willpower?
(and tenacity)
Introduce "micro sucks" into your day
Something like an ice bath
@hubermanlab 25) NMN & NR PROTOCOL
Huberman takes 500mg of NR and 1-2g of sublingual NMN daily
These are longevity supplements
BUT... he doesn't do it for lifespan reasons
Just for the energy boost
Huberman takes 500mg of NR and 1-2g of sublingual NMN daily
These are longevity supplements
BUT... he doesn't do it for lifespan reasons
Just for the energy boost
@hubermanlab 26) COLD & FLU PROTOCOL
One of the best ways to reduce cold & flus in the winter?
Get a humidifier
Especially useful in the bedroom while sleeping
(also, considering taking a hot shower after spending time in the cold outdoors)
One of the best ways to reduce cold & flus in the winter?
Get a humidifier
Especially useful in the bedroom while sleeping
(also, considering taking a hot shower after spending time in the cold outdoors)
@hubermanlab 27) RECEIPT PROTOCOL
Don't handle printed receipts if you don't have to
They contain endocrine-disrupting BPAs
Don't handle printed receipts if you don't have to
They contain endocrine-disrupting BPAs
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