Ultimate Simplified Huberman Daily Protocols

I wanted to share what I've learned from the Huberman Lab podcast because it has drastically changed my life right now and I thought it could help everyone here to create positive habits.

For those who don't know, Andrew Huberman is a neuroscientist and hosts a podcast on which he talks alone or with a guest about a specific subject related to daily life with science-based tools.

The information that I am going to deliver comes from his podcast and his website.

View sunlight immediately after waking to set circadian rhythm (outside, not through windows).
Use non-sleep deep rest (yoga nidra) to help with memory, neuroplasticity, stress, cognitive function, sleep, focus, and maybe pain management - link.
Avoid caffeine until 90 minutes after waking.
Avoid viewing bright light and screens 1 hour or more before bed.
Avoid drinking caffeine after 2pm to prevent sleep disturbances.
Avoid smoking THC to prevent gyno in men.
Avoid drinking alcohol or smoking THC before bed as they disturb sleep.
Take Tongkat and Creatine to optimize Testosterone and muscle growth.
Take Magnesium Threonate, and/or apigenin before bed to optimize sleep.
Ingest 1000mg or more of EPA (Omega-3) for anti-inflammation, strengthening the immune system, and anti-depressant effects.
Use heat therapy such as a sauna for longevity, 3 times a week, for 20 minutes each.
Use cold therapy (cold bath) for a minimum of 11 minutes a week to practice top-down control via the prefrontal cortex.
Engage in resistance training 3 times a week for optimal muscle growth.
Engage in Zone two cardio for a minimum of 150 minutes a week for longevity.
Practice gratitude daily for mental health benefits.
Use theanine to help relax before bed.
Use epinephrine and Wim Hof breathing techniques to avoid sickness.
Use cold exposure to increase dopamine levels for extended periods of time.
Use cold exposure for cycles of 3 minutes at a time at uncomfortable temperatures for optimal benefits.
Reward the work and not the outcome to maintain high dopamine levels.
Avoid dopamine stacking to prevent dopamine crashes.
Ingest fermented foods to increase the diversity of microbiota (gut flora).
Sleep at the same time every day.
Avoid bright overhead lights between 10pm and 4am.
Sleep in a cooler temperature to optimize sleep.
Use mistakes as opportunities to increase neuroplasticity and learn.
Supplement with Choline (Alpha GPC) before more intense bouts of learning.
Use up to 5 sessions of 20 minutes in the sauna to improve growth hormone by up to 16x.
Breathe through the nose instead of the mouth whenever possible.
Engage in static stretches 3 times a week, exhaling into the stretch, at ~60% effort.

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