Discover 41 actionable protocols

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

Certain fruits and vegetables with thin skins, like strawberries, can absorb pesticides even after washing, making organic choices preferable, while those with thicker skins, such as avocados, are less affected by pesticide residue.

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.

Eating protein or fat 10 to 30 minutes before carbohydrates can significantly reduce the post-meal rise in blood sugar levels, which is important for managing insulin levels and preventing spikes that can lead to various health issues like insulin resistance and diabetes. Doing so limits the impact of high carb meals.

Refined carbohydrates are processed foods from which the natural fiber, vitamins, and minerals have been removed during manufacturing. Consuming these foods can lead to rapid spikes in blood sugar and insulin levels, which might contribute to energy crashes and other health issues.

Example foods: white bread, white rice, pasta (excluding whole grain pasta), refined wheat flower snacks like crackers, cereals, snack bars

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.

Stopping eating three hours before bed aids in transitioning to a fasted state, crucial for allowing the body to enter repair mode as digestion takes about five hours.

"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.

Research suggests that creatine supplementation may have cognitive benefits, potentially improving cognitive performance and brain health.

Under 180 lbs: 5g/day
Over 180 lbs: 10g/day

Alcohol can disrupt your sleep architecture, particularly the REM (rapid eye movement) stage, which is crucial for memory and emotional processing. Drinking too close to bedtime often results in a disrupted sleep cycle, leading to poorer quality sleep and less restorative rest. By allowing a buffer of at least three hours, you give your body enough time to metabolize the alcohol, reducing its sleep-disturbing effects.

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

Creatine acts as a high-energy phosphate donor, enhancing ATP regeneration and aiding in muscular contractions, leading to improved strength and power.

Under 180 lbs: 5g/day
Over 180 lbs: 10g/day

Restricting your eating to 8-10 hours has shown significant health benefits in both animals and humans, including improved metabolic health, reduced inflammation, and better glucose management. The idea is based on aligning eating patterns with the body's natural circadian rhythms, optimizing metabolism during daytime hours when humans are biologically designed to be most active.

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.

Takes minutes to make and clocks in at 49 grams of protein.

Supplementing with two grams of omega-3 daily can help raise your Omega-3 Index from a low level (around 4%, which is typical in the U.S.) to a more optimal level (around 8%). This dosage is considered safe and effective for improving heart health and reducing inflammation.

• 5 push-ups
• 5 squats
• 5 lunges
• 30-second plank

Do it right when you get out of bed. It gives you a beautiful natural energy boost to start the day.

Joe Rogan mentions he's noticed it provided him with increased focus, reduced body fat, and more stable energy levels. He reports that his brain functions better on the diet, with improvements in cognitive performance and overall health. However, he also discusses some side effects, such as digestive issues, and emphasizes the importance of including enough fat in the diet.

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

This protocol balances the social and cultural benefits of moderate alcohol consumption, such as enhanced sociability and relaxation, with the lack of substantial health benefits from drinking.

Alcohol, in essence, does not contribute positively to health and can lead to numerous health issues when consumed in excess. By setting a cap on weekly intake, you can enjoy social occasions without the adverse health effects associated with higher levels of consumption.

Also: try and avoid more than 2 per day.

Smoothies are an easy and quick way to consume large amounts of essential micronutrients and prebiotics. These provide crucial vitamins, minerals, and fiber that support overall health, including gut health by feeding beneficial bacteria. Rhonda Patrick's smoothie recipes focus on nutrient-dense ingredients like kale, spinach, and blueberries, making them a powerful tool for boosting daily nutrient intake.

Click to view some of Rhonda's specific recipes.

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.

This interval training method is proven to effectively enhance VO2 max, which is a critical measure of cardiovascular health and fitness. The protocol helps reverse aging effects on the cardiac structure, making the heart functionally younger and more efficient.

"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."

Consuming one cup of blueberries daily can enhance cognition, executive function, memory, and processing speed, supported by various studies and meta-analyses across different age groups. This benefit is attributed to anthocyanins, a type of polyphenol found in blueberries, which are beneficial phytochemicals.

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.

A higher Omega-3 Index (8% or higher) is associated with a significant increase in life expectancy compared to lower levels (4% or less). This is because adequate levels of omega-3 fatty acids can reduce the risk of all-cause mortality, particularly from cardiovascular diseases.

Sauna use simulates moderate aerobic cardiovascular exercise, inducing similar physiological responses such as elevated heart rate, core body temperature, and sweating, resulting in benefits like lowered blood pressure and resting heart rate.

The Omega-3 Index Test provides a long-term marker of your omega-3 levels by measuring them in red blood cells, which is more reliable than plasma levels. This test reflects dietary intake over the past 120 days, offering a more stable indication of omega-3 status.

Peter Attia advises spending 80% of cardio workouts at a moderate intensity level, known as Zone 2, to improve the body's ability to efficiently use both fats and sugars for energy. This approach helps build a strong base for endurance and overall health, similar to the training methods of top athletes in endurance sports.

• He increases adenosine through lots of early morning exercise and caffeine abstinence
• He increases melatonin by taking 2 to 5 mg of melatonin
• He decreases cortisol by taking 400 to 600 mg of phosphatidylserine