Protocols
by Andrew Huberman · Published 2025
A practical collection of advice on sleep, focus, exercise and daily performance. Useful for turning scientific concepts into workable habits — though its recommendations are best weighed against the quality of the underlying evidence rather than taken as settled prescription.
What works
- Highly practical.
- Connects behavior with neuroscience and physiology.
- Useful for experimenting with routines.
- Organized around actionable protocols.
What doesn't
- Not every recommendation has equally strong evidence.
- Can encourage an overly optimized approach to everyday life.
- Scientific nuance can get lost when translated into protocols.
- Better viewed as a starting point than a medical authority.
Daily behaviors involving sleep, light exposure, exercise, nutrition and routines can influence physiological and cognitive performance.
A practical collection of advice on sleep, focus, exercise and daily performance. Useful for turning scientific concepts into workable habits — though its recommendations are best weighed against the quality of the underlying evidence rather than taken as settled prescription.
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