Huberman Protocols (not Andrew Huberman)

I started gathering these about a year ago There was just so many of them They had to be organized Listened to every episode to do it I hope they help you as much as they helped me hubermanprotocols.org

If you want to meaningfully impact aging in America, start with obesity—few things erode longevity and quality of life as profoundly, accelerating the biological aging process and fueling nearly every major chronic disease. Obesity alone is linked to 13 types of cancer and cuts life expectancy by 3–10 years, depending on severity. It promotes DNA damage and accelerates our fundamental aging process—often measured by epigenetic age. It’s one of the principal differences between the U.S. and many of the world’s longest-lived nations. We’re overfed but undernourished. 60% of all calories Americans consume come from ultra-processed foods that: • Fail to induce proper satiety, pushing us to overeat. • Remain cheaper than whole foods, economically incentivizing the least healthy choices. • Hijack our dopamine reward pathways, reinforcing addictive eating behaviors. This trifecta—no satiety, low cost, and built-in addictiveness—keeps us in a cycle of poor health outcomes and runaway healthcare costs. But caloric excess is only part of the problem—we are also nutrient-deficient. Low omega-3 levels—affecting 80 to 90% of Americans—carry the same mortality risk as smoking. Vitamin D deficiency—easily corrected—compromises immune function, cognition, and longevity. Nearly half of Americans don't get enough magnesium—impairing DNA repair and increasing the risk of cancer. We are not solving these problems—we are medicating them. The average American over 65 takes five or more prescription drugs daily—stacking interactions that compound in unpredictable ways. We must start treating physical inactivity as a disease. It carries the same mortality risk as smoking, heart disease, and diabetes. Going from a low cardiorespiratory fitness to a low normal adds 2.1 years to life expectancy. By age 50, many Americans have already lost 10% of their peak muscle mass. By 70, many have lost up to 40%. This isn’t just about looking strong. It’s about survival. • Higher muscle mass means improved insulin sensitivity - it means a 30% lower mortality risk. • Grip strength is a stronger predictor of cardiovascular mortality - the number one cause of death in the United States - than high blood pressure. • The strongest middle-aged adults have a 42% lower dementia risk. And yet, we treat resistance training as optional. It is not. It is the most powerful intervention we have against aging including increasing muscle mass, strength and bone density. Hip fractures alone kill 20–60% of older adults within a year. This is a death sentence we can prevent with resistance training - which has been shown to lower fracture risk by 30-40%. The current RDA for protein is too low for older adults. Studies have shown when it's increased by half this reduces frailty by 32%, while doubling it, combined with resistance training, increases muscle mass by 27% and strength by 10% more than training alone. If we want to prevent muscle loss and frailty, we must update our protein recommendations and prioritize strength training. We must foster a culture of American exceptionalism built on daily, effortful exercise. Not as an afterthought. Not as a luxury. But as a non-negotiable foundation for aging, but also clear thinking, resilience, and even leadership. The body and brain are not separate. The consequences of poorly regulated blood sugar, sedentary living, and muscle loss are not just physical—they affect cognition, judgment, and resilience. We cannot medicate our way out of what we have behaved our way into. Grateful for the chance to share my voice at the Senate Aging Committee (@SenateAging). A special thank you to Senator Rick Scott (@SenRickScott) for making this opportunity possible.

9 takeaways from @foundmyfitness' latest episode Read this to find out what alcohol does to your health & longevity THREAD

@BongWaterShark Calm down bro have some ashwaghanda

New protocol Fresh from the labs You must consume fructose when drinking Cranberry and vodka for the win

@tylerdurden9968 Alcohol?? For real?

@hubermanrules It’s good for hair

Rhonda Patrick cooked with this one A lot of you boys need to hear this Out here slamming 7+ drinks a week Acting like it’s not a problem Not good Do yourself a favor Cut back on the booze Link in the next week

I just heard my man @hubermanlab say something so profound I had to share it with you "When we take ourselves out of stimulus and response, and we just force ourselves to spend some time in the quiet of our thoughts... we access our unconscious mind in ways that reveals to us who we really are and what we really want. And if we do that practice repeatedly, 10 minutes a day here, 15 minutes a day there, we start to really touch into our unique gifts and the things that make us each us and the directions need to take." What a bar You find your true self in the silence

@jvkche Honestly his book is probably a rehash of the first two years of the podcast, which this website mostly focuses on

All the protocols In one place Educate yourself Hubermanprotocols.org

@ThePonderor 30 minutes a day boi

@hubermanrules The Sam Sulek protocol

Do your cardio Important protocol Buncha thick bois in the gym Guaranteed high blood pressure Doesn’t matter if you can deadlift 500 lbs if you can’t walk up stairs without getting winded

He's talking about a lesson from his interview with James Hollis btw

The people are interested Follow the movement Follow the protocols

@simplezulema How much did you take

@hubermanrules I tried zyn nicotine and it made me throw up. It feels horrible. 😣

Ditch the Adderall if you're not prescribed It's basically prescription cocaine 300mg of Alpha GPC and/or nicotine can be a great choice if you're looking for a focus-enhancer

@Wh1tePill And every day

@BongWaterShark I think he’ll cover that one in the sequel

.@hubermanlab wrote a book The BIBLE of protocols April 2025