Andrew Huberman: The Real Reason You Can't Get Deep Sleep & Wake Up Exhausted
Stanford Neuroscientist Andrew Huberman returns to reveal the truth about GLP-1s, peptides, and the testosterone collapse, and the 10 protocols he uses every day to fix his sleep, stress, and focus!
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine. He is host of the world's No. 1 health podcast 'Huberman Lab', and is also the author of his upcoming book, 'Protocols: An Operating Manual for the Human Body'.
He explains:
- His 10 protocols to become the healthiest version of yourself
- Why high cortisol first thing in the morning is actually good for you
- The eye-movement trick to fall asleep instantly
- A neuroscientist's take on God, prayer, and religion
- The simple trick that lowers your blood sugar spikes after you eat
Chapters
- 00:00:00 Intro
- 00:02:21 Introducing Protocols
- 00:03:44 When High Cortisol Is A Good Thing
- 00:06:42 Why Hydration Matters
- 00:07:55 Why Morning Sunlight Matters
- 00:13:18 How Light Can Boost Metabolism
- 00:18:49 Why Sunlight Is A Powerful Health Tool
- 00:20:53 How To Offset Night Shifts And Screen Time
- 00:23:58 The Best Exercise Routine For All-Round Fitness
- 00:25:56 Do Ice Baths Raise Cortisol?
- 00:28:48 How To Build Willpower And Tenacity
- 00:31:18 What Does Calming Your Nervous System Mean?
- 00:35:48 The Comfort Crisis: Do Hard Things
- 00:38:31 What Should You Actually Eat?
- 00:41:28 How Starchy Foods Can Calm Stress
- 00:43:29 Cortisol Is Not The Stress Hormone
- 00:46:20 How To Reduce Stress Fast
- 00:52:08 How To Increase Your HRV
- 00:55:44 The Eye Movement Trick To Fall Back To Sleep
- 01:00:24 Ads
- 01:02:26 Could A Peptide Improve REM Sleep?
- 01:03:47 The Truth About Peptides
- 01:12:55 What Psychedelics Can Teach Us About Reality
- 01:18:25 Do You Believe In God As A Neuroscientist?
- 01:28:14 Could Religion Be An Antidote To Modern Suffering?
- 01:36:43 Ads
- 01:37:52 How To Create The Ideal Sleep Environment
- 01:39:29 You Need To Do Effortful Work Daily
- 01:47:52 How To Tap Into Your Unconscious
- 01:54:27 Glymphatic Drainage: Can It Reduce Eye Bags?
- 01:58:39 Do You Really Need Supplements?
- 02:03:44 The Benefits Of A Post-Meal Walk
- 02:07:22 Why Metabolism Doesn't Have To Decline With Age
Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/09/DOAC-Prof-Andrew-Huberman-Independent-Research-Further-Reading-v2.1.pdf
Take Andrew Huberman’s ‘Protocols’ quiz here!
https://10protocols.web.app/
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You can pre-order 'Protocols: An Operating Manual for the Human Body', here: https://link.thediaryofaceo.com/9j6yBxC
Previous guests mentioned in this episode:
Dr. Roger Seheult:https://www.youtube.com/watch?v=wQJlGHVmdrA
Dr. Andy Galpin:https://www.youtube.com/watch?v=dmz--DQty8o
Dr. Arthur Brooks:https://www.youtube.com/watch?v=qRY-foz-ZAw
Dr. David Sinclair:https://www.youtube.com/watch?v=DnvWAP99r3Y
Dr. Martha Beck:https://www.youtube.com/watch?v=fajtQSCHfvE
Dr. Rhonda Patrick:https://www.youtube.com/watch?v=PyhmvAL-iYw
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