The 10 BEST Andrew Huberman Protocols I Still Use Everyday (That Anyone Can Do)

Summary

This video script details Andrew Huberman's health protocols that the speaker has adopted for two years, emphasizing morning sunlight exposure to boost energy and mood, and viewing sunsets for a restful sleep. It covers stress reduction through lateral eye movements, productivity enhancement via focus cycles, embracing errors for brain plasticity, deliberate defocusing for learning, myopia prevention, non-sleep deep rest, physiological sighing for stress relief, and the benefits of fish oil and magnesium supplementation for cognitive function and overall wellness.

Takeaways

• 🌞 Sunlight Protocol: Spend 5-10 minutes in the morning in sunlight to boost energy, immunity, and mood, and regulate the body's circadian clock.
• 🌅 Sunset Viewing: Enjoying the sunset helps signal the body that evening is approaching, aiding in a restful night's sleep.
• 👀 Lateral Eye Movements: Performing 5-10 lateral eye movements can reduce stress by suppressing the amygdala's response to threats.
• 🔄 Old Trade in Cycles: Use intervals for focused work, starting with 5-10 minutes of easing into tasks, then 80-90 minutes of intense focus, followed by 10-30 minutes of deliberate defocusing for 1-3 cycles daily.
• 💡 Error Making: Embrace making errors as they trigger neuroplasticity, allowing the brain to adapt and learn new skills more effectively.
• 🧘 Deliberate Defocusing: Take breaks within learning sessions to improve neural pathways, with rest periods being crucial for memory consolidation.
• 🖥 Myopia Prevention: Every 45 minutes of screen time, look into the distance for 5 minutes to prevent worsening of distance vision.
• 💤 Non-Sleep Deep Rest: Utilize mindful breathing and body scans for 10-30 minutes to enter a deep state of relaxation, aiding in recovery and stress reduction.
• 🌀 Physiological Breathing: Practice a pattern of two inhales followed by a long exhale to induce calm and reduce stress in real-time.
• 🐟 Fish Oil Supplementation: Consume 1-4g of fish oil daily, aiming for 2g of EPA, to improve concentration, cognitive function, and mood.
• 💊 Magnesium Supplementation: Take 300mg of magnesium, preferably in the form of magnesium glycinate, to support muscle relaxation, sleep, and stress reduction.

Q & A

What is the main benefit of the sunlight protocol mentioned in the script?

The sunlight protocol is beneficial for boosting cortisol, epinephrine, and dopamine by 50%, enhancing energy, immunity, and mood. It also helps regulate the body's circadian clock, which impacts wakefulness, sleepiness, and other physiological processes.

Why is it recommended to spend time outside in the late afternoon as well as in the morning?

Spending time outside in the late afternoon provides benefits such as signaling the body that evening is approaching, which helps initiate the transition towards a restful night's sleep. The unique wavelengths of the sun during this time, particularly the warm yellows and oranges, communicate with our circadian clock.

What is the purpose of lateral eye movements in the context of stress reduction?

Lateral eye movements, particularly during moments of stress or while walking, help decrease stress by suppressing the amygdala, the part of the brain responsible for threat detection and fear-related behaviors.

How do old trade in cycles contribute to productivity and reduce fatigue?

Old trade in cycles involve focusing for 80-90 minutes and then deliberately defocusing for 10-30 minutes. This method aligns with natural work-rest cycles to enhance productivity and reduce fatigue by allowing for intense focus bouts interspersed with rest.

What is the significance of making errors in the context of learning and brain plasticity?

Errors trigger neuroplasticity in the brain, enabling it to reshape and adapt. Making mistakes and repeating them release neurochemicals that signal neural circuits to change, creating an ideal environment for learning new skills.

Why is deliberate defocusing important after learning a new skill?

Deliberate defocusing is important as it integrates rest intervals within and at the end of learning sessions, which is vital for connecting the learning process with the improvement of neural pathways. Rest allows the brain to process information more efficiently than during active practice.

What is the recommended practice for maintaining distance vision and preventing myopia?

For every 45 minutes of screen viewing, it is recommended to look as far as possible on the horizon for 5 minutes. This practice helps to maintain distance vision and can prevent the worsening of myopia.

What are the benefits of the non-sleep deep rest protocol?

The non-sleep deep rest protocol, which involves mindful breathing and a body scan, is beneficial for memory consolidation, stress reduction, and promoting a sense of calm. It can also help with recovery after workouts and improve sleep quality.

What is the physiological sigh and how can it help reduce stress?

The physiological sigh is a pattern of breathing involving two inhales followed by a long exhale. It can bring a sense of calm in real time and has been shown to be more effective in reducing stress than meditation, box breathing, and cyclic hyperventilation.

Why are fish oil and magnesium supplements recommended in the script?

Fish oil, particularly with a focus on 2g of EPA, is recommended for its anti-inflammatory properties, improving concentration, cognitive function, and mood. Magnesium, especially in the form of magnesium glycinate, is beneficial for muscle relaxation, alleviating muscular soreness, promoting calm, supporting healthy sleep patterns, reducing stress levels, and contributing to strong bones.