Andrew Huberman’s 7 Simple ‘Protocols’ for Better Sleep, Less Stress and Lasting Health
The Stanford neuroscientist shares research-backed habits for longevity in his new book 'Protocols'
Key Takeaways
- Andrew Huberman shares seven simple 'protocols' designed to support health and longevity.
- A warm shower before bed, morning light and brief breathing exercises can support daily wellnes
- Small habits for movement, nutrition, focus and personal growth can add up over time.
We know the things we should be doing to improve our health, but we don’t always know why they’re good for us. On his popular podcast, neuroscientist and Stanford professor Andrew Huberman, PhD, explores the why behind today’s latest health solutions. And with his new book Protocols, he’s created a one-stop guide to the research-backed strategies he’s uncovered. Here, seven key areas Huberman highlights for lasting wellness.
Target area #1: Sleep
“Sleep profoundly impacts every aspect of our physiology and psychology,” Huberman says. “Put simply, sleep is the foundation of our mental health, our physical health and our performance.” He adds that according to the Centers for Disease Control and Prevention, at least a third of Americans do not get enough sleep.
Protocol: Warm up to cool down
Lowering your core body temperature is critical for falling asleep quickly and sleeping soundly, Huberman says. He explains that the sleep hormone melatonin is released in sync with the nightly drop in body temperature, so making sure that drop happens is key. One easy way to do this is to take a hot shower or bath before bed. This “can help induce drowsiness by warming hands and feet and by triggering a drop in core body temperature in compensation for this heating,” Huberman explains.
And yes, it works even if you’re having night sweats. “This approach is still effective for perimenopausal and postmenopausal women,” says Allie Buttarazzi, MD, an internal and lifestyle medicine physician and founder of AllieMD Coaching. “A hot shower or bath induces vasodilation (widening of blood vessels), which allows the body to release heat and subsequently lower your core body temperature.” Take a warm shower or bath 30 to 60 minutes before bed to maximize the effects.
Target area #2: Exercise
Implementing a doable exercise program not only helps you look and feel good, says Huberman, it also gives you the ability to live the life you want—enjoying a long hike with a friend, carrying all your groceries in from the car—with minimal pain and relative ease. And while it does require carving out the time, “you will never feel worse for having exercised,” Huberman says.
Protocol: Focus on mobility
In addition to his recommendations for weekly resistance training and cardio workouts, Huberman suggests incorporating just a few minutes of mobility exercises two to four times a week. Consider his go-to movement that targets the hip flexors as a place to start. “Hip mobility is particularly critical for women in their 40s and beyond,” says Dr. Buttarazzi. “If hip mobility is compromised, it often leads to compensatory issues in the lower back or knees and can significantly increase the risk of falls.”
To do: Stand tall, then take a big step back with one foot. Bend your front knee and keep your back leg mostly straight. Inch your front foot forward until you feel the stretch across the back hip flexor; if needed, lean back a bit. Hold for 10 to 30 seconds; repeat on the other side.
Target area #3: Stress
“Eliminating stress from our lives is unrealistic,” says Huberman. Indeed, he argues that the problem is not the presence of stress, but the often over-amplified intensity and/or duration of the body’s stress response (the actions our brain and body take when we perceive a stressor). If we can adjust these aspects, Huberman says, “we can better handle stress in the moment.”
Protocol: Give a physiological sigh
“Physiological sighs are, to my knowledge, the fastest and most effective way there is to deliberately calm yourself down,” says Huberman. “Often just one physiological sigh does the trick.” To do: Inhale deeply through your nose until your lungs are full, take another sharp inhale through your nose, then slowly exhale through your mouth. He explains that this breathing technique effectively slows your heart rate, reestablishes the ideal oxygen-to-carbon-dioxide ratio in your body, and engages brain areas that allow you to think more logically about the stressor in front of you.
Target area #4: Nutrition
Some days, it feels like the advice on what we should and should not eat has changed overnight. But when it comes to nutrition, there’s one thing we know for sure: “[Everyone] needs to eat for health and longevity, but also for taste, and in a way that is compatible with their social life, schedule and budget. That’s a tall order,” Huberman admits. Still, it’s possible with the right tools.
Protocol: Eat low-sugar, fermented foods
Think sauerkraut, kimchi, kefir, miso, low-sugar kombucha and pickles that require refrigeration. These foods help support a healthy microbiome that hosts a wide range of beneficial bacteria, Huberman explains. That’s key because the microbiome has been found to play a role in digestive disorders, mood, mental health and immune health.
Target area #5: Light
“Of all the science I’ve studied over the years…light, and the incredible influence it has on every aspect of our health, is the subject that has thrilled and surprised me the most,” shares Huberman. “We now have evidence to support why and precisely how the use of light can improve cellular, organ and body-wide health. It is an area of health just as crucial as sleep, exercise or nutrition.”
Protocol: View bright light first thing
Huberman advocates for viewing morning sunlight for at least 10 minutes (or a 10,000-lux artificial light for five minutes, if that’s not an option) within an hour of waking to elevate cortisol levels. “Cortisol is produced in the morning upon waking to signal alertness,” Dr. Buttarazzi explains. “Viewing sunlight shortly after waking can stimulate the body’s natural cortisol production,” helping to ensure you have the energy to tackle your day.
Target area #6: Focus, motivation and learning
Ever find yourself struggling to focus or remain engaged in a task completely? Even if you feel like you’ve lost these skills over time, it’s possible to get them back. “We all possess a tremendous ability to rewire our brains and to learn at any age,” says Huberman. The key is approaching the task in the right way.
Protocol: Embrace micro-rests
Research shows that simply pausing from time to time while learning and practicing a new skill helps the brain learn and retain the skill faster, Huberman explains. For physical skills, such as crocheting, pause for just 5 to 30 seconds at random times as you work; for cognitive skills, like learning a new language, pause for 5 to 10 minutes at a time (but don’t look at your phone!).
Target area #7: Personal growth
While optimizing the performance of your body and brain can make a huge difference in your health, it only gets you so far. “The quality of our lives is strongly driven by our emotional lives,” says Huberman. “After all, what good is it feeling vital and rested, focused and resilient, fit and capable, if we don’t also enjoy our time with others and with ourselves?” The best way to do that is to align your thoughts with your interests and move beyond inner conflict.
Protocol: Practice expressive writing
It’s easy to let traumatic experiences dictate our actions, thoughts and feelings. Expressive writing, says Huberman, may help you create a better relationship with your past experiences and stop letting old wounds hold you back. To do: Spend 15 to 20 minutes (maximum) writing honestly about a challenging past experience. Include what happened, what you felt then, what you feel now and any repercussions. Do this exercise once a day for four days in a row. “That time frame allows us greater depth of reflection,” Huberman explains. “The idea here is to deal with those past pains in a way that lets you make peace with them, and then move forward.”
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