Protocols

An Operating Manual for the Human Body

De: Andrew D. Huberman Ph.D.

Narrado por: Andrew D. Huberman Ph.D.

Andrew Huberman, host of the world’s leading health and science podcast Huberman Lab and neuroscientist and professor at Stanford School of Medicine, presents an essential guide to improving brain function, enhancing mood and energy, optimizing bodily health and physical performance, and rewiring your nervous system to learn new skills and behaviors that can positively transform your life.

The power of your physiology can be harnessed in two complementary ways: First, through a set of foundational behaviors—core practices that substantially improve your day-to-day mental and physical state. Second, through specific science-based tools you can use to overcome common challenges or achieve elevated levels of mental or physical performance. In this book, Dr. Huberman offers essential practices for both, called “protocols.”

These protocols can help you unlock your brain and body’s full potential across seven areas:
- Sleep
- Exercise
- Stress Control
- Nutrition
- Light
- Focus, Motivation, and Learning
- Personal Growth

For example, a simple sleep protocol includes viewing sunlight as soon as possible after waking. Another protocol uses a unique breathing pattern to reduce stress in the moment. There are also protocols for getting stronger and leaner at any age, and for allowing you to learn faster. And much more.

In his clear and engaging style, Huberman explains the science behind each protocol, then shows how they can deliver immediate, effective results. What’s more, he describes how to customize them, allowing you to adapt them to your individual needs.

Drawing on decades of research—from his own work and that of the many world experts he has interviewed over the years—Dr. Huberman delivers a comprehensive and indispensable guide to improving your mental health, physical health, and performance.

Incredible and helpful book

I absolutely love the book protocol by Andrew Huberman. It truly is helping me in all areas of my life. I highly recommend it.

Every question - answered!

This seems intimidating, but it’s sooooo easy to get hooked! Addicted to listening to this book! It’s as if you took every viral highlight from a podcast and put it into a book! Every question answered. Huberman is the absolute best.

An extraordinary brilliant N of 1.

Protocols is a masterpiece.

The impact of this book is and will be immeasurable, truly.

The actionable steps one can take in daily life — often for free — can, have, and will materially improve the lives of countless people around the world. Even if only by word of mouth.

The writing is clear, direct, and engaging. The narrative is uplifting, empowering, and speaks to Huberman’s profound reverence for science, the joys and challenges of being human, and to ways we all can lift ourselves and others.

Implementing any one of the science-backed, peer-reviewed protocols will not only lead to improved outcomes on a physical and personal level, but, in all likelihood, it will also forge and strengthen one’s connection to the beauty of life. It certainly has for me.

I’m starting my re-read (for the third time), and am sending it to everyone even remotely interested in living a better, fuller life — so everyone.

11/10 platinum stars. No notes.

my book of life

every health protocol i need to know in my life follow all of them. starting with sunlight

Accolades for Protocol

I loved this book. I’m just jealous I didn’t have this text 20 years ago. I think this will be the first of many listens to this book as the chapters are great from beginning to end but I will definitely be going back through for more focused work. Thank you Andrew for your countless hours into making this incredible book!

Glory to God. May Christ dwell in you richly.