Andrew Huberman's 9 Health Protocols

Andrew Huberman's protocols, as discussed in the podcast, have been beneficial for the speaker, who has been using them daily for 2 years.

The first protocol is sunlight, which involves spending 5-10 minutes in the morning walking or being outside in sunlight, allowing it to absorb into the eyes without directly looking at the sun.

Even on overcast or windy days, 15-20 minutes outside can be beneficial; combining this with exercise like walking or running can enhance the effects.

Morning sunlight boosts cortisol, epinephrine, and dopamine by 50%, enhancing energy, immunity, and mood, and regulating the body's circadian clock.

Late afternoon sunlight, especially the warm yellows and oranges, signals the body to initiate a restful night's sleep, creating a second anchor point for the circadian clock.

The next protocol is lateral eye movements, which involves 5-10 lateral eye movements left to right in moments of stress or taking a walk, suppressing the amygdala and decreasing stress.

This is similar to eye movement desensitization reprocessing, which helps individuals move on from emotionally charged memories.

The third protocol is Old Trade in Cycles, which involves using intervals for focus work, including 5-10 minutes of easing into tasks, 80-90 minutes of focused work, and 10-30 minutes of deliberate defocusing.

This protocol aligns with natural work-rest cycles to enhance productivity and reduce fatigue, aiming for 1-3 deep focus cycles daily.

The fourth protocol is that errors trigger plasticity in the brain, making it essential to make mistakes and repeat them to trigger neurochemicals that signal neural circuits to change, creating an ideal environment for learning new skills.

The fifth protocol is deliberate defocusing, which involves taking 10-second breaks within reps of learning a new skill, followed by 5-30 minutes of rest, allowing the brain to process and integrate new information.

The sixth protocol is myopia, which involves looking as far as possible on the horizon for 5 minutes after every 45 minutes of screen viewing to reduce eye strain and improve distance vision.

The seventh protocol is non-sleep deep rest, which involves listening to a 10-30 minute mindful breathing and body scan to guide the listener into a deep, relaxed state, carrying benefits of defocusing and more.

The eighth protocol is physiological sze, which involves a pattern of breathing with two inhales followed by a long exhale, bringing a sense of calm in real-time and reducing stress.

The ninth protocol is supplementing fish oil and magnesium, aiming for 1-4g of fish oil and 300mg of magnesium daily to improve concentration, cognitive function, mood, and overall wellness.

Omega-3 fatty acids have anti-inflammatory properties, reduce delayed onset muscle soreness, and promote overall wellness.

Magnesium glycinate has been found to be the most effective form of magnesium, promoting muscle relaxation, alleviating muscular soreness, and supporting healthy sleep patterns.