Andrew Huberman Protocols - Daily Practices

These protocols are practical for almost anyone to implement, regardless of their daily schedule.

1. Sunlight Exposure

Morning Sunlight: Spend 5-10 minutes in the morning outside in sunlight. Increase to 15-20 minutes on overcast days.
- Benefits: Boosts cortisol, epinephrine, and dopamine by 50%, enhancing energy, immunity, and mood. Regulates the circadian clock.
Late Afternoon Sunlight: Spend time outside to benefit from unique wavelengths that signal the body to prepare for sleep.
- Benefits: Provides a second anchor point for the circadian clock, ensuring better harmony with nature.

Perform 5-10 lateral eye movements during moments of stress or go for a walk.
- Benefits: Decreases stress by suppressing the amygdala.
- Application: Helps in reducing emotionally charged memories.

Use these intervals for focused work: 5-10 minutes to ease into tasks, 80-90 minutes of intense focus, followed by 10-30 minutes of deliberate defocus.
- Benefits: Aligns with natural work-rest cycles to enhance productivity and reduce fatigue.
- Application: Aim for 1-3 deep focus cycles daily.

Understand that making errors triggers brain plasticity.
- Benefits: Facilitates learning and adaption of neural circuits.
- Mindset: Actively seek out errors to enhance learning.

Take 10 seconds within reps of learning a new skill to defocus for 5-30 minutes.
- Benefits: Rest intervals enhance neural pathway improvement.
- Application: Simple actions like taking a conscious breath, closing eyes, or looking out the window can be effective.

For every 45 minutes of screen time, look at the horizon for 5 minutes.
- Benefits: Prevents worsening of distance vision.
- Application: Use reminders to regularly look away from screens and focus on distant objects.

Listen to a 10-30 minute mindful breathing and body scan session.
- Benefits: Enhances memory consolidation, reduces stress, and improves sleep.
- Application: Use after learning, intense work, workouts, or when struggling to sleep.

Perform a breathing pattern of two inhales followed by a long exhale.
- Benefits: Reduces stress more effectively than some traditional methods.
- Application: Use post-exercise, during stress, or before making decisions.

Fish Oil: 1-4g per day, aiming for 2g of EPA.
- Benefits: Improves concentration, cognitive function, mood, and reduces muscle soreness.
Magnesium: 300mg per day, preferably magnesium glycinate.
- Benefits: Alleviates muscle soreness, promotes calm, supports sleep, reduces stress, and enhances energy production.

For more details on foundational fitness protocols, check out the related video on the channel.