🏡 | ⬅️ Fragments | 2023_12_23_27_Protocols_from_Huberman.md
#frag
27 protocols I learned from@hubermanlab
https://twitter.com/hubermanrules/status/1738207522756948079
- MYO-INOSITOL PROTOCOL
If you fall asleep fine but often wake up during the night Try supplementing with 900mg of myo-inositol before bed It shortens the time it takes to fall back asleep
- ASHWAGANDHA PROTOCOL
Ashwagandha is excellent when it comes to lowering cortisol Here's what to know: • Never take it in the morning • 250-300mg • Take for 30 days max during stressful periods
- FITNESS PROTOCOL
You should be able to do each of the below: • Leg extension your body weight • Broad jump your height • Do 25+ push-ups (males only) • Hold half your weight at the bottom of a goblet squat for 45 seconds
- SMARTPHONE PROTOCOL
Never put it in your front pocket Lowers T And sperm count
- SAUNA PROTOCOL
If you're trying to have a kid Put an ice pack on your balls while using the sauna The elevated temps are horrible for sperm (oh... and never use seat heaters)
- COLD EXPOSURE PROTOCOL
Never get in an ice bath or cold plunge after a strength training session Very bad for hypertrophy Cold showers are fine though
- GYM PROTOCOL
At the end of every ~quarter Incorporate a deload week in the gym (or just take if off completely) Totally fine — and likely beneficial
- HYPERTROPHY PROTOCOL
Yes Looking in the mirror between sets boosts gains Flex away
- BREATHING PROTOCOL
Look Mouth breathing just isn't good for you Very bad for the jaw structure Nasal breathe when possible
Also...
When you're breathing in through your mouth, you're more susceptible to infections Show more
- WASH YOUR SHEETS
Once a week Bedding is a common source of allergens (and keep pets off the bed)
- RHODIOLA ROSEA PROTOCOL
Huberman takes 200mg 30-60 minutes before a workout It's an adaptogen that basically reduces perceived effort Essentially makes it easier to go harder for longer
- WATER PROTOCOL
Yes... tap water can be bad for you The fluoride negatively impacts thyroid health 0.5 mg/L is the concentration you wanna look for Anything above that... no good
- PROCRASTINATION PROTOCOL
If you wanna beat procrastination Simply do something harder than the task you're putting off Something more effortful (like cold exposure)
- AIRPODS PROTOCOL
They're fine Same goes for all bluetooth headphones Wear them without fear The EMFs aren't destroying your brain
- EYE HEALTH PROTOCOL
A good goal to aim for: Spend 1 hour "long-viewing" daily AKA, look at things in the distance The idea: We spend way to much time staring at screens and not enough looking at things in the distance
- THE SOBERG PRINCIPLE
When doing hot/cold contrast therapy Always end on cold Simple
- ADDERALL PROTOCOL
If you're prescribed/taking Adderall, Ritalin, Vyvanse whatever Never combine it with alcohol Ideally... avoid alcohol completely if you're taking a stimulant of this nature
- CREATINE PROTOCOL
Adjust dosage based on body weight 185-250+ pound people should be taking 10g If you weigh less than that 3-5g is fine
- GOAL PROTOCOLS
• Visual reminders don't work • Pursue 1 big goal at a time • Goals should be lofty • Pursue goals on a 12-week cycle
- NEGATIVE IONIZATION PROTOCOL
This is the ionization pattern present near moving bodies of water (waterfalls, streams, rivers, etc.) There seems to be health benefits to spending time near these bodies of water What are they?
I don't remember!!
- MUSIC PROTCOL
Here's how the type of background music affects performance (ranked from best to worst):
- White/brown noise, & 40-Hz binaural beats
- Silence
- Instrumental music
- Lyrical music
- Your favorite music
- MUSIC PROTOCOL PART 2
Listening to this one song for 3 minutes reduces anxiety up to 65% The name of the song? "Weightless" by Marconi Union
- TASK-SWITCHING PROTOCOL
You need "transition gaps" in between periods of work They should be 5-10 minutes long Do not fill them by scrolling your phone
- THE MICRO SUCKS PROTOCOL
Wanna increase your willpower? (and tenacity) Introduce "micro sucks" into your day Something like an ice bath
- NMN & NR PROTOCOL
Huberman takes 500mg of NR and 1-2g of sublingual NMN daily These are longevity supplements BUT... he doesn't do it for lifespan reasons Just for the energy boost
- COLD & FLU PROTOCOL
One of the best ways to reduce cold & flus in the winter? Get a humidifier Especially useful in the bedroom while sleeping (also, considering taking a hot shower after spending time in the cold outdoors)
- RECEIPT PROTOCOL
Don't handle printed receipts if you don't have to They contain endocrine-disrupting BPAs
