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Protocols - Andrew Huberman
- Date: 2026-10-16
- Size: 661 MB
- Files: 64
File Name
Size
01-Opening Credits.mp3
340 kB
02-Disclaimer.mp3
819 kB
03-Dedication.mp3
347 kB
04-Introduction.mp3
24 MB
05-Chapter 1 Protocols for Sleep.mp3
6.3 MB
06-Sleep Protocol 1 View Sunlight as Soon as Possible After Waking.mp3
23 MB
07-Sleep Protocol 2 View Sunlight in the Late Afternoon.mp3
4.6 MB
08-Sleep Protocol 3 Avoid Viewing Bright Lights in the Final Hour Before Bedtime.mp3
8.0 MB
09-Sleep Protocol 4 Find Your Ideal To-Sleep and Wake-Up Times and Strive to Adhere to Them.mp3
19 MB
10-Sleep Protocol 5 Lower Your Core Body Temperature at Night.mp3
4.5 MB
11-Sleep Protocol 6 Increase Your Core Body Temperature in the Final One to Two Hours of Sleep Before You Wake Up.mp3
1.8 MB
12-Sleep Protocol 7 Nap (Correctly) to Offset Minor Sleep Deficits.mp3
7.3 MB
13-Sleep Protocol 8 Use Non-Sleep Deep Rest (NSDR) to Offset Sleep Deficits (and to Get Better at Falling and Staying Asleep at Night).mp3
7.1 MB
14-Sleep Protocol 9 Consider Supplements to Support Sleep.mp3
7.1 MB
15-Sleep Protocol 10 Approach Prescription Sleep Drugs with Caution.mp3
3.1 MB
16-Sleep Protocol 11 Adjust Your Caffeine Schedule to Improve Your Sleep.mp3
8.2 MB
17-Sleep Protocol 12 Avoid Alcohol Within Eight Hours Before Sleep.mp3
4.1 MB
18-Sleep Protocol 13 Avoid Cannabis as a Sleep Aid.mp3
3.8 MB
19-Sleep Protocol 14 Avoid Screens Within an Hour or More Before Bedtime.mp3
3.0 MB
20-Sleep Protocol 15 A Tip Sheet for Avoiding Jet Lag.mp3
5.2 MB
21-Chapter 2 Protocols for Exercise.mp3
32 MB
22-Exercise Protocol 1 Walk as Much as Possible Each Day.mp3
9.6 MB
23-Exercise Protocol 2 Resistance Train Three Times per Week.mp3
47 MB
24-Exercise Protocol 3 Do Cardiovascular Training Three Times per Week.mp3
16 MB
25-Exercise Protocol 4 Incorporate Brief Mobility and Flexibility Work Two to Four Times per Week.mp3
9.3 MB
26-Chapter 3 Protocols for Stress Control.mp3
17 MB
27-Stress Control Protocol 1 Do One to Three Physiological Sighs to Reduce Stress Fast.mp3
7.9 MB
28-Stress Control Protocol 2 Use Deliberate Cold Exposure to Raise Your Stress Threshold.mp3
18 MB
29-Stress Control Protocol 3 Do Non-Sleep Deep Rest (NSDR) to Buffer Against Stress.mp3
4.4 MB
30-Stress Control Protocol 4 Do a Micro Meditation Immediately After Waking Up.mp3
3.7 MB
31-Stress Control Protocol 5 Boost Your Morning Cortisol and Catecholamine Peak.mp3
12 MB
32-Stress Control Protocol 6 Consider Specific Supplements to Help Offset Excessive Stress.mp3
12 MB
33-Chapter 4 Protocols for Nutrition.mp3
32 MB
34-Nutrition Protocol 1 90 Percent or More of the Food You Eat Should Be Unprocessed or Minimally Processed.mp3
14 MB
35-Nutrition Protocol 2 Stay Hydrated.mp3
7.7 MB
36-Nutrition Protocol 3 Eat High CPC Ratio Protein at Each Full Meal.mp3
8.1 MB
37-Nutrition Protocol 4 Choose Fibrous Vegetables and (Some) Fruit as Your Major Sources of Carbohydrates Part 1.mp3
4.4 MB
38-Nutrition Protocol 4 Choose Fibrous Vegetables and (Some) Fruit as Your Major Sources of Carbohydrates Part 2.mp3
6.9 MB
39-Nutrition Protocol 5 Consume Healthy Fats as Part of Most Meals and Snacks.mp3
5.5 MB
40-Nutrition Protocol 6 Consume Low-Sugar Fermented Foods.mp3
6.1 MB
41-Nutrition Protocol 7 Consume Fatty Ocean Fish andor Consider Omega-3 Supplements.mp3
3.6 MB
42-Chapter 5 Protocols for Light.mp3
11 MB
43-Light Protocol 1 View Bright Light in the First Hour After Waking to (Further) Increase Your Morning Cortisol Levels.mp3
14 MB
44-Light Protocol 2 View Sunlight in the Late Afternoon andor Early Evening to Help Buffer You Against Negative Effects of Artificial Light at Night.mp3
5.2 MB
45-Light Protocol 3 Avoid Viewing Bright Light One Hour Before Your Bedtime.mp3
13 MB
46-Light Protocol 4 Expose Your Upper and Lower Body Skin to Sunlight During the Day.mp3
11 MB
47-Light Protocol 5 Expose Your Skin and Eyes to Long Wavelength Light (Red, Near-IR, and Infrared).mp3
15 MB
48-Chapter 6 Protocols for Focus, Motivation and Learning.mp3
17 MB
49-Learning Protocol 1 Shift into a State of Alertness and Focus Part 1.mp3
25 MB
50-Learning Protocol 1 Shift into a State of Alertness and Focus Part 2.mp3
33 MB
51-Learning Protocol 2 Use Mental Contrasting to Achieve a “State of Urgency” and Reach Your Goals.mp3
15 MB
52-Learning Protocol 3 Embrace Errors to Improve Your Performance.mp3
8.6 MB
53-Learning Protocol 4 Prioritize Sleep the Night After a Learning Bout.mp3
1.4 MB
54-Learning Protocol 5 Incorporate Micro Rests into Your Learning Bouts.mp3
3.8 MB
55-Learning Protocol 6 Increase Retention of New Skills and Information with Mental Rehearsal.mp3
2.7 MB
56-Chapter 7 Protocols for Personal Growth.mp3
7.6 MB
57-Personal Growth Protocol 1 Replace Mind Wandering with Present-Tethered Awareness.mp3
11 MB
58-Personal Growth Protocol 2 Apply James Hollis’s Guide to Creating Your Best Life.mp3
23 MB
59-Personal Growth Protocol 3 Resolve Inner Pain Points Through Expressive Writing.mp3
6.4 MB
60-Personal Growth Protocol 4 Reframe Loss to Effectively Move Through Grief.mp3
8.3 MB
61-Before We Conclude.mp3
1.5 MB
62-Acknowledgments.mp3
11 MB
63-Closing Credits.mp3
642 kB
protocols-cover.jpg
83 kB