The Guberman Protocol: A Full Daily and Weekly Guide

About the author

Andrew D. Huberman, PhD

Associate Professor at Stanford School of Medicine · Leader of Huberman Lab

A neuroscientist whose laboratory investigates neuroplasticity, optic nerve regeneration, and non-pharmacological approaches to anxiety. They have been hosting a podcast since 2021. Huberman Lab — consistently in the global top 10, regularly №1 in the Science, Education and Health & Fitness categories on Apple Podcasts. Published a book in 2025 Protocols: An Operating Manual for the Human Body. Its own recommendations are presented as tools based on peer-reviewed research – some of which are criticised for a weak evidence base, so at the end of the guide there is a separate section with a breakdown by levels of evidence.

hubermanlab.com YouTube · @hubermanlab Instagram · @hubermanlab X · @hubermanlab

Morning Block · 5:30 AM–9:00 AM

Waking up and hydration

5:30–6:30 · Without an alarm, following circadian rhythm

2 cups of water with LMNT electrolytes (1g sodium, 200mg potassium, 60mg magnesium) or a pinch of sea salt

NSDR / Yoga Nidra — 10–30 minutes of focused relaxation. Replenishes dopamine, reduces cortisol

Without a phone — for the first 60 minutes, don't check social media or email

Sunlight is the most important tool

The first 30-60 minutes after waking up · go outside without glasses

A clear day 5–10 minutes, cloudy 15–20 minutes, overcast — 20–30 mins. Look towards the horizon, not at the sun

Through the window — into 50× less effective, The glass filters blue light, which is needed for the melanopsin cells in the retina.

Initiates a healthy cortisol spike — increases alertness, metabolism, immunity; triggers the melatonin timer via 14–16 years

Optic flow Walking while watching light: the visual sensation of movement reduces amygdala activity and baseline anxiety

Huberman Lab · Using Light for Health

Caffeine - 90-120 minute delay

Not before 7:30–8:30 AM · Last admission 2:00–3:00 PM

Adenosine a molecule that accumulates during wakefulness and causes sleepiness. For the first 90 minutes, it is still naturally cleared – caffeine currently only masks it and provokes a crash at 2 PM.

Coffee or yerba mate From 8:00 AM–9:00 AM. Yerba mate gives focus without jitters. Avoid caffeine after 2:00 PM–3:00 PM (half-life ~5–6 hrs)

AG1 (Athletic Greens) — a spoonful of powder with water in the morning: vitamins, minerals, probiotics

Huberman Lab · Maximise Productivity, Physical & Mental Health

Red Light Therapy

10–20 mins in the morning · optional

Red / Near-Infrared Light Panel — stimulates mitochondria to produce more ATP. During the session: email, podcast, light cognitive tasks

Research suggests: increased testosterone, improved skin, reduced inflammation, neuroprotection

Focus and Productivity Block · 9:00 AM–12:00 PM

90-minute deep work sessions

Ultradian rhythm · peak focus in the first half of the day

1–3 sessions of 90 minutes — corresponds to the brain's natural ultradian rhythm. After 90 minutes, cognitive efficiency drops, a break is needed

Complete isolation — phone in “do not disturb” mode, headphones or quiet, elimination of distractions

Bright overhead lighting For the first 9 hours after waking, it stimulates dopamine, norepinephrine and healthy cortisol for focus.

Between sessions 10–20 minutes No screens – mindful walk, NSDR, or physiological sigh (double inhale through the nose + long exhale through the mouth)

Physiological sigh — the fastest way to reduce stress in real-time. Lowers heart rate in a single repetition

Nutrition — an approach to food

The eating window (intermittent fasting)

12:00–20:00 · 16:8 format

First appointment ~12:00 — Light: eggs, nuts, salad, lean protein. Avoid heavy carbohydrates during the day – they cause drowsiness

Lunch — protein + vegetables + healthy fats. Low carbohydrates throughout the day maintain stable dopamine levels

Dinner — Rice, potatoes, pasta + fish or chicken. Carbohydrates in the evening increase serotonin → melatonin and improve sleep

Carbs before weights Glycogen loading for the next day's morning training

The last meal for 2–3 hours before sleep don't lie down on a full stomach

Key principles of nutrition

Daily rules

1g of protein per pound of body weight (~2.2 g/kg) — meat, fish, eggs, whey protein

Fermented products 2–4 servings daily: kefir, kimchi, sauerkraut, yogurt. Microbiome support is critical for immunity and mood.

Omega-3 through food (salmon, sardines) + supplements 2–3g EPA. Brain, heart, anti-inflammatory effect

Alcohol-free or minimally - destroys REM sleep, lowers testosterone, worsens recovery

Don't eat before cardio on an empty stomach for better fat oxidation

Weekly Training Plan · Foundational Fitness Protocol

Sunday — endurance

Cardio Zone 2 · 60–75 mins

Running, cycling, swimming, rowing, hiking. Pace of conversation, breathing is accelerated. Weekly goal: 180–200 minutes Zone 2

Nasal breathing improves oxygen utilization and endurance

Monday - Legs (quads, calves)

10 mins warm-up + 50–60 mins

The largest group of muscles first – kick-starts metabolic processes, hormonal response for the entire week

Hack squat, leg extensions and curls, calf raises, Glute-ham raise. 2 exercises for the group – in extended and contracted positions

Tuesday — recovery: hot + cold

3–5 rounds of alternation

Sauna 20 mins (80–100°C) → ice bath 5 mins (2–7°C), repeat 3–5 times

Increases growth hormone, heat shock proteins, improves circulation and stress resistance

For beginners: start with 1 round, gradually increase

Wednesday - Torso: Push/Pull + Neck

10 mins warm-up + 50–60 mins

Breasts Incline press, crossovers - extended + shortened positions

Back Pull-ups, dumbbell rows or bent-over barbell rows

Shoulders Bench press, lateral raises, rear deltoids. Neck: flexion / extension with a plate in a towel

Thursday — cardio at 75–80% effort

35 minutes · deeper than zone 2, but not at maximum

Running, rowing, cycling, skipping rope, stairs – ideally outdoors

Maximum heart rate ≈ 220 – age. Work at 75–80% from this value

Friday — HIIT

20–35 mins · maximum intensity

Assault bike or sprints: 20-30s maximal effort + 10s rest, 8-12 rounds

Engages leg strength and hypertrophy without weights. Only with perfect technique – sprint injuries are dangerous

Saturday — arms, calves, neck

Indirect torso training

Bicep Chin-ups, incline dumbbell curls. Triceps Dips, extensions

Calves + neck - finishing the strength week. Don't ignore your neck: it reduces the risk of injury and improves posture.

Training Principles

Month A: Strength — 4–8 reps, rest 2–4 mins Month B: hypertrophy — 8–15 reps, rest 60–90 s 2 group exercises: extended + shortened Progressive overload weekly Physiological sigh between sets Don't eat before cardio Cycle: 10–12 weeks strength → 10–12 weeks endurance 50–60 minutes of active work, max. 75 minutes

Huberman Lab · Foundational Fitness Protocol

Evening Block · 18:00–22:00

Watching the sunset

5–10 mins · second circadian rhythm anchor

The sun on the horizon gives the brain a second “anchor”, protecting sleep from artificial light in the evening.

Skin in the sun 2-3 times per week for 20–30 minutes (shorts, t-shirt) — increases testosterone and oestrogen in both sexes

Reduction of stimulation

19:00–20:00 · Preparing your brain for sleep

Red / amber lighting A shift from bright upper to warm lower. Blue light blocks melatonin

Critical: Avoid bright light between 10:00 PM and 4:00 AM — suppresses dopamine, disrupts sugar regulation, impairs learning and mood

Table lamps instead of ceiling lights – the photoreceptor cells in the retina face upwards, so overhead lighting has the strongest effect on the circadian clock.

Getting ready for bed

30–60 minutes before bed · every night

Cold room 18–19°C The body needs to lower its temperature to fall asleep. Glycine 2g further supports this process.

Utmost darkness A sleep mask if needed. Even minimal light through the eyelids reduces the quality of deep sleep.

Stable ascent time More important than the time you go to sleep. Go to bed when you're sleepy, and always wake up at the same time (± 30 min).

Without melatonin — dosage in supplements 10–100× higher than natural. Meta-analysis: only +4 mins sleep. Better to use the nighttime stack below

Huberman Lab · Using Light for Health · Supplementation

Supplements - full stack with dosages

Morning foundation

Daily · with water or first meal

AG1 (Athletic Greens) — 1 serving. Multivitamin + probiotics + adaptogens, covers basic micronutrients

Omega-3 (EPA) — 2–3 g per day. Brain, heart, mood, anti-inflammatory effect

Vitamin D3 — 5,000–10,000 IU (together with K2 and fats for absorption)

Creatine — 5g daily. ATP regeneration, increased physical and cognitive performance. One of the most researched supplements

LMNT Electrolytes — 1 packet before / after exercise + 1 during the day. Sugar-free, high sodium

Before training

30–60 minutes before key training sessions

Alpha-GPC — 300 mg. Promotes acetylcholine release: neuromuscular junction, focus, power. Proven increase in power output

L-Tyrosine — 500 mg. Dopamine precursor: energy, motivation, improved working memory during multitasking

After training: Whey protein 40g 30-60 minutes after – fast absorption, supports protein synthesis and recovery

Testosterone support

Daily · control via blood tests

Tongkat Ali — 400 mg. Studies show an increase in testosterone of up to 37%% in men. For 35+.

Phodophaga Agrestis — 600 mg in cycles: 8 weeks of intake, 2 weeks break. Warning: no human studies, only animal studies

Zinc 15 mg + Boron 2–4 mg — essential minerals for testosterone production, especially during deficiency

Huberman does a blood test before starting and after 8 weeks

Cognitive stack

For needs · for focus and memory

Alpha-GPC — 300 mg. Increases acetylcholine for caffeine-free focus.

L-Tyrosine — 500 mg. Improves working memory. Cycle it, as tolerance increases.

NMN 1–2 g + NR 500 mg cellular energy, NAD+ precursors, levels of which decrease with age

The Huberman Lab “Sleep Cocktail”

30-60 minutes before sleep · melatonin-free

Magnesium L-threonate — 145 mg (or 200 mg bisglycinate). Crosses the blood-brain barrier, increases GABA, speeds up falling asleep and deepens sleep

Apigenin — 50 mg. From chamomile. Binds to GABA receptors, calms without sedation. May suppress oestrogen – women should use with caution.

L-Theanine — 100–400 mg. Promotes alpha brain waves (relaxed alertness → transition to sleep). DO NOT take for night terrors, sleepwalking, or vivid dreams.

Inositol — 900 mg, 3–4 times a week. Specifically for those who wake up at 3–4 am and can’t get back to sleep

Glycine — 2г, 3–4 times per week. Helps lower body temperature for sleep

GABA — 100 mg, 3–4 times a week. Activates calming neurotransmitter pathways. Do not combine with barbiturates/benzodiazepines.

Huberman: “Start with one supplement (or none) and add one as needed.” First – magnesium, then apigenin, then theanine.

Heat and cold protocols

Cold exposure

11 mins a week · spread over 2–4 sessions

1–3 mins at 2–7°C (ice bath) or cold shower 30s with progression to 3 min

Noradrenaline ↑ to 300% — a sustained burst of energy, focus and mood for several hours after (Šrámek 2000: +530% at one hour at 14°C)

Activating brown fat — boosts metabolism, aids with weight

Better in the morning. Not immediately after the fight — cold inhibits the inflammatory response needed for hypertrophy

Box breathing or nasal breathing during exposure amplifies the effect through the parasympathetic nervous system

Heat exposure (sauna)

2–3 times a week · Finnish or infrared

15–20 minutes at 80–100°C, 2–3 rounds with cooling breaks

Growth hormone ↑ — a sauna can sharply increase GH levels, especially with the protocol: 4 sessions of 30 mins with breaks in between

Heat shock proteins (HSPs) – protect cells, activate DNA repair, improve cardiovascular health

Research: regular sauna use 4+ times/week reduces cardiovascular disease risk by 40–50%% (KIHD, Finnish cohort)

Dynorphins → Endorphins: Initial discomfort from heat triggers the release of endorphins, improving mood afterwards

What is strongly evidenced, and what is weaker

Not all points within a protocol are equal in terms of evidence strength. The breakdown below helps prioritise – what to rely on without question, and what to approach critically. This is basic, responsible hygiene for any “wellness protocol”.

The strongest evidentially

Tens of years · large cohorts · meta-analyses

Morning light on the eyes circadian studies from the 1980s

Cool dark bedroom + consistent wake-up time — basic sleep biology

Strength + Zone 2 together — numerous meta-analyses on longevity

Creatine 5 g — around 1000 studies

Regular sauna 4+ times/week — Finnish Cohort KIHD

Vitamin D3 for deficiency randomised studies

Moderately reinforced

Individual studies · plausible mechanism

90-minute work blocks Kleiman’s theory from the 1960s, practically useful

Cold for invigoration Šrámek 2000 gave impressive figures, but n=10 and an hour of immersion, not a quick shower.

Magnesium L-threonate for sleep 1–2 randomised studies

Tongkat Ali for testosterone — a few small RCTs

NSDR / Yoga Nidra promising signal, not strong evidence

Alpha-GPC for power output — limited data, the effect is

Weak evidence base

Habit, marketing or animal models

Caffeine lag for 90–120 mins — a 2024 review in the Journal of the International Society of Sports Nutrition directly states: there is no basis

AG1 and similar multivitamin powders — Normal nutrition covers the same, $79/month is not justified

Phodophaga Agrestis — No human studies, only animal ones

NMN / NR for longevity — mainly mouse studies

Apigenin for sleep human data is limited

L-Tyrosine for motivation — theoretically logical, there is little clinical data

How to implement — three steps

If you take the whole protocol at once, you'll burn out in a week. The shortest path to results is three fundamentals over 30 days: (1) light in the eyes in the first 60 minutes after waking, (2) a consistent wake-up time every day (including weekends), (3) a cool dark bedroom and 7–9 hours of sleep. This covers about 70% of what Huberman himself calls the “best nootropic” – that is, sleep. The rest should be added gradually, one item at a time, with a minimum of 2–3 weeks to establish.

Sources and resources

Official Huberman Lab sources

Foundational Fitness Protocol — Full PDF of the weekly training schedule

Using Light for Health — Solar and lighting protocol

Essentials: Maximize Productivity — Episode about everyday tools

Fitness & Workout Routines — all episodes about training

Supplementation — all episodes about supplements

Book Protocols: An Operating Manual for the Human Body (2025)

Antonio J. et al. (2024) — Meta-analysis on caffeine withdrawal. Journal of the International Society of Sports Nutrition

Šrámek P. et al. (2000) — cold immersion and catecholamines. Eur J Appl Physiol