Protocols
Protocols are actionable interventions. These are the WHAT TO DO based on the science.
Core Daily Protocols
Huberman’s most-recommended interventions:
| Protocol | Primary Benefit |
|---|---|
| Morning Light | Sets circadian rhythm, mood, energy |
| Morning Routine | Optimal start to the day |
| NSDR | Restores dopamine, enhances learning |
| Deliberate Cold | 2.5x dopamine increase, resilience |
| Physiological Sigh | Fastest acute stress reduction |
Sleep Protocols
| Protocol | Use Case |
|---|---|
| Morning Light | Sets sleep timing 12-16 hours later |
| Sleep Cocktail | Magnesium, theanine, apigenin stack |
| NSDR | Compensate for lost sleep |
| Strategic Napping | Performance, learning consolidation |
Focus & Learning
| Protocol | Use Case |
|---|---|
| Visual Focus Training | Build attention capacity |
| Meditation | Train focus, reduce anxiety |
| Post-Learning NSDR | Consolidate skills |
| Dopamine Management | Protect motivation |
Mood & Stress
| Protocol | Use Case |
|---|---|
| Breathing Protocols | Real-time stress reduction |
| Cold Exposure | Dopamine, antidepressant |
| NSDR | Reduce anxiety, restore energy |
| HRV Training | Build stress resilience |
Physical Performance
| Protocol | Use Case |
|---|---|
| Zone 2 Cardio | Metabolic foundation (180-220 min/week) |
| Resistance Training | Strength, hormones, longevity |
| Sauna | Growth hormone, recovery |
| Cold Exposure | Recovery (timing matters) |
| Exercise Timing | Optimize based on goals |
Nutrition & Body Composition
| Protocol | Use Case |
|---|---|
| Time-Restricted Eating | Metabolic health, autophagy |
| Fat Loss | NEAT, cold exposure, fasting |
| Gut Health | Fermented foods, microbiome |
| Sunlight Protocol | Vitamin D synthesis |
Navigation
- To understand WHY → Read Mechanisms
- For specific conditions → Check Conditions
- For broader context → Visit Knowledge Hubs