Andrew Huberman
Neuroscience with a protocol attached
Science
Huberman runs a lab at Stanford working on neuroplasticity and vision, and turned an academic career into the most listened-to science podcast in the world. What he is unusually good at is the last mile: not what the study found, but what you do on Tuesday morning — light, sleep, stress, dopamine — and why the mechanism means it works.
Read when you want the mechanism behind the advice before you follow it
- 01
You can train focus. It’s like a workout.
Andrew Huberman on X · 2025
- 02
The ability for your brain to modify itself is its most spectacular feature.
Andrew Huberman on X
- 03
Don’t ask how people are doing, ask how they are sleeping. You’ll learn a lot more.
Andrew Huberman on X
- 04
Dopamine: 1) is not about pleasure. 2) drives motivation. 3) mediates reward driven learning.
Andrew Huberman on X · 2022
- 05
The data on gratitude are surprisingly strong- showing immense mental and physical health benefits.
Andrew Huberman on X
- 06
Forget “not getting stressed”. Rather, get skilled at de-stressing in real time and de-stressing faster each time.
Andrew Huberman on X
- 07
All forms of addiction, have a common biological underpinning. It’s a disruption in neural circuits that adjust pain-pleasure balance.
Andrew Huberman on X · 2021
- 08
Try starting the day (post sunlight viewing) w/1-3min of uncomfortably cold (yet safe) water exposure (shower or immersion to the neck).
Andrew Huberman on X
- 09
Pain reduces dopamine levels. Cessation of pain, however, returns baseline dopamine to levels higher than it was previously, before the pain.
Andrew Huberman on X · 2023
- 10
The neuroscience research on willpower makes clear that your Anterior Mid-Cingulate Cortex (aMCC) is a key hub for leaning into undesired effort.
Andrew Huberman on X
- 11
Best nootropic: sleep Best stress relief: sleep Best trauma release: sleep Best immune booster: sleep Best hormone augmentation: sleep Best emotional stabilizer: sleep
Andrew Huberman on X
- 12
Research shows that ~90 min is the longest period we can expect to maintain intense focus and effort toward learning. Shorter bouts are fine but after ~90 min, take a break.
Andrew Huberman on X
- 13
Viewing sunlight in the morning causes ~50% increase in circulating cortisol, epinephrine and dopamine. These leverage healthy increases in energy, immune system function and mood.
Andrew Huberman on X
- 14
The goal of meditation is not to feel meditative or to clear the mind. That’s a myth. It’s to sit with the stress, see it & not react. It’s like “lactate for the mind.” It strengthens you.
Andrew Huberman on X
- 15
The most effective health & longevity protocol= the levers that make 90% of the difference: sleep, cardio & weight training, light in am/day, dim/dark at night, stress control, eating unprocessed quality foods & real connection.
Andrew Huberman on X
