Dr. Andrew Huberman
Ph.D. in Neurobiology, Tenured Professor at Stanford University School of Medicine
Dr. Andrew Huberman is an American neurobiologist and tenured professor at Stanford University School of Medicine. Through the Huberman Lab Podcast, he bridges peer-reviewed neurobiological research into practical protocols for sleep, stress regulation, dopamine baseline, and sustained cognitive focus.
Zero-cost, science-supported biological tools to optimize mental and physical health, circadian rhythm, and neuroplasticity.
Neurobiological & Physiological Mechanisms
Peer-reviewed physiological pathways governing this daily routine.
Circadian Retinal Ganglion Cells (ipRGCs)
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
Dopamine Baseline & Epinephrine Spikes
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
Adenosine Receptor Clearance Kinetics
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
Autonomic Nervous System Regulation (NSDR)
Precisely calibrates cellular pathways to sustain high cognitive stamina and longevity.
Interactive Daily Actions Checklist
Click any action to inspect scientific evidence or check items off to test your routine.
Morning Sunlight
energy
Optic Flow Walk
energy
Delay Caffeine 90-120min
energy
Morning Hydration + Salt
energy
Cyclic Hyperventilation
energy
Deliberate Cold Exposure
dopamine baseline
Screen at Eye Level + 40Hz
focus
Consistent Wakeup Time
circadian rhythm
Vitamin D3 + K2 Balance
immunity
L-Theanine 200mg Calm Focus
alpha brainwaves
Ultradian Cycle 90/20 Deep Work
hyper-productivity
Contrast Shower 3 Cycles
circulation
NSDR / Yoga Nidra
dopamine baseline
Power Nap max 20min
energy
Caffeine Cutoff at 14:00
deep NREM sleep
Nature Immersion 30min
immune system
Sunset Sunlight
energy
Dim Lights After Sunset
melatonin release
Cool Bedroom 18°C + Blackout
deep sleep
Magnesium Complex Evening
inner calm
Ashwagandha KSM-66 Evening
cortisol reduction
Mouth Taping for Sleep
oxygenation
Blue Light Blockers Post 19:00
sleep onset latency
Post-Dinner Walk 15min
glycemic control
Physiological Sigh
inner calm
Alcohol Abstinence / Minimal
brain restoration
Box Breathing 4-4-4-4
composure
Cold Face Plunge (Mammalian Reflex)
vagus nerve stimulation
Mindful Eating (No Screen)
digestion
Track Daily Water 2.5-3L
energy
These protocols reflect documented routines of public figures and scientific literature. They do not constitute personalized medical advice. Always consult a certified physician before starting deliberate cold exposure, thermal stress, or drastic supplement regimens.