Dr. Andrew Huberman Protocols

The body works as an adaptation mechanism. Overload causes adaption.

Going to bed at the same time every night facilitates the natural production of human growth hormone (HGH) during sleep, which boosts metabolism, aids tissue repair, and slows aging. Variability in bedtime, even by 30 minutes, can inhibit optimal HGH release.

Ideally less than 2 drinks per week according to Huberman.

He states that the center of mass of the literature on alcohol is that no consumption, zero consumption, consumption of zero ounces of alcohol, is going to be better for your health than low to moderate consumption of alcohol.

"Make sure that you drink at least 16 ounces of water for every 10 minutes that you happen to be in the sauna."

To optimize your alertness throughout the day and avoid the common afternoon energy crash, it's recommended to delay your caffeine intake for about 90 to 120 minutes after waking up. This timing allows your body's natural wakefulness processes, primarily driven by the morning peak in cortisol levels, to stabilize.

Reducing exposure to bright and blue light in the evening aids the natural increase in melatonin production, facilitating easier onset of sleep.

Exposure to bright or blue light late at night can decrease dopamine levels and negatively impact mood and sleep, leading to increased feelings of depression and anxiety.

This exposure helps increase early-day cortisol, aiding in wakefulness and setting the circadian rhythm for better night-time sleep. Spend 5-10 minutes on sunny days and 15-20 minutes on overcast days.

Replenishing more than the water lost during exercise helps compensate for ongoing fluid loss through sweating and respiration, supporting recovery and maintaining performance.

Afternoon sunlight, especially the yellows and oranges of the low sun, helps signal to the brain that it's evening and time to begin transitioning to sleep, reinforcing your circadian rhythm.

According to the studies pointed out by Huberman, people who went into the sauna 2 or 3 times per week were 27% less likely to die of a cardiovascular event compared to those who went into the sauna 1 time per week.

These studies were performed when sauna bathing for 5-20 minutes per session at heats ranging from 80 to 100 °C.

The Søeberg Principle, introduced by researcher Susanna Søeberg, suggests enhancing metabolic benefits of cold exposure by allowing the body to reheat on its own without external heat. This method activates brown and beige fat, which boosts metabolism and burns energy. Practicing cold therapy with shivering is essential for maximizing these metabolic effects.

"Some people will say for every glass of alcohol that you drink, you should drink 1 glass of water. I would say better would be 2 glasses of water given the dehydrating effects of alcohol, and even better would be water with electrolytes. That certainly would set you up for a better day the next day."

This rule ensures baseline hydration to maintain proper cellular function and overall health, as hydration affects every cellular process in the body.

Fiber intake is crucial for long-term health and longevity. Research involving over one million subjects indicates that every 10g increase in daily fiber intake correlates with a 10% reduction in mortality risk. This significant health benefit may be linked to fiber's role in improving glucose regulation and ApoB levels, per Dr. Peter Attia.

Cold therapy spikes adrenaline.

"There is some evidence that increasing levels of epinephrine in the blood stream can actually help with alcohol clearance...

This is not a large and robust literature but there is some evidence pointing to the fact that when levels of epinephrine (adrenaline) are raised in the raised and blood stream, that some of the components of alcohol metabolism can be accelerated and some of the inebriating affects of alcohol can be reduced.

Cold showers, therefore, might be one way to at least partially relieve hangover.

The most effective supplements for reducing the chances of getting sick/reducing the severity of the illness during cold/flu season, according to Huberman, include:

• Vitamin D
• Zinc
• N-acetylcysteine (NAC)

There are a few others he sites that don't have the same strong claim as the first 3:

• Vitamin C
• Echinacea

"The sense of urgency to get out of the hot sauna is a brain-driven mechanism. And so, the reason that people wear wool hats in the sauna is it actually lets you stay in the sauna longer." - Susanna Søberg

Eating before or while drinking alcohol slows the absorption of alcohol into the bloodstream, meaning you won't feel as intoxicated as quickly.

Meals that include carbohydrates, fats, and proteins are especially effective in delaying alcohol absorption.

However, if you're already intoxicated, eating won't sober you up faster, but it can reduce the impact of any additional alcohol consumed afterward. Alcohol enters the bloodstream quickly, especially on an empty stomach, so eating beforehand is key to moderating its effects.