The 10 BEST Andrew Huberman Protocols I Still Use Everyday (That Anyone Can Do)

This is my top 10 Andrew Huberman protocols that I still use everyday from the first year of his podcast.
Unlock the brain's potential with Andrew Huberman's groundbreaking protocols! Dive deep into the science and benefits of sunlight exposure, the magic of lateral eye movements (self generated Optical flow), mastering ultradian cycles (for focus bouts), the power of making errors, and more. Join me as I uncover the secrets of optimising cognitive function, improving mood, enhancing productivity, and achieving peak mental wellness.
Topics include:
🌞 The incredible influence of morning and evening sunlight on our neurotransmitters, circadian rhythm, and overall well-being.
👁️ The stress-reducing technique of lateral eye movements and its link with the amygdala and EMDR therapy.
⏰ How to harness the power of ultradian cycles for heightened focus and learning.
🧠 The essential role of errors in triggering brain plasticity and growth.
🔄 The rejuvenating effects of defocusing and deliberate rest intervals during learning sessions.
👓 Simple strategies to offset myopia and maintain good vision.
🧘 Dive into the deep relaxation protocol, NSDR/Yoga Nidra, for rejuvenation.
💨 Discover the immediate stress relief brought by the physiological sigh breathing technique.
🐟 Boost cognitive function and overall health with Omega-3s and Magnesium supplements.
The supplements I used are from Nootropics depot. A company I have used for 7 years and never been disappointed. Powder forms are cheaper but unless you are going to put the powder into capsule form manually I would recommend the tablet forms.
Magnesium- lddy.no/1edem
Fish Oil- lddy.no/1edes
0:17 Protocol 1- Sunlight
1:14 Bonus Protocol
1:56 Protocol 2- Lateral Eye Movements
2:56 Protocol 3- Ultradian Cycles
3:53 Protocol 4- Make Errors
5:30 Protocol 5- Deliberate Defocusing
6:35 Protocol 6- Halting Myopia
7:49 Protocol 7- Non Sleep Deep Rest (NSDR) / Yoga Nidra
9:27 Protocol 8- Physiological Sigh
10:57 Protocol 8 & 9 - Supplements
Thanks for watching I hope you enjoyed!
Instagram- Connor_Curtis
Email- [e-mail]

[@LoftyAssertions]

9:50 wow, this works so well for me I nearly feel high, makes me feel so energised AND calm...

[@AquarianMan]

Summary : 0:17 Protocol 1- Sunlight 1:14 Bonus Protocol 1:56 Protocol 2- Lateral Eye Movements 2:56 Protocol 3- Ultradian Cycles 3:53 Protocol 4- Make Errors 5:30 Protocol 5- Deliberate Defocusing 6:35 Protocol 6- Halting Myopia 7:49 Protocol 7- Non Sleep Deep Rest (NSDR) / Yoga Nidra 9:27 Protocol 8- Physiological Sigh 10:57 Protocol 8 & 9 - Supplements

[@rafb145]

As soon as I saw this guy’s calendar I laughed and turned off the video

[@SurvivalTheorist]

W wingman

[@ihatekillerclowns]

Kid is acting like hooberman discovered all these techniques , he is just the latest internet fad in neuroscience

[@masarusan]

​@@rafb145how so?

[@whoknows8223]

Thanks man. Saved me 10 minutes

[@vincebero7]

This is quality Curtis, the effort and quality on the content you produce is really good. This video especially can help lots of people.

[@MSalem786]

Great summary. Pls bring other summaries of other pioneers. Sometimes its overwhelming to go through there hundreds of there videos. Subscribed and liked 🎉

[@Learned333]

I definitely do Huberman's 60-90 minute caffeine delay protocol every morning. That has ended my need to take chronic evening naps and afternoon work crashes. Now the only time I nap is if I'm really sick, or had a severe sleep disruption the night before. Other than that, I went from chronic napping to no naps. (Also have been doing the outdoor morning sun light protocol).

[@pau5910]

I really really love this video, its very well explained and concise. Thank you so much ! You seem to be a very nice person ❤

[@matildewosnjuk7508]

Thanks. I love coming back here

[@shesingsCanada]

This is wonderful!! Thank you!

[@amyhoop9651]

Great summary! Thank you so much!

[@johnnyle]

Great video! Your reenactments are hilarious and make the video much more personable.

[@Sarah-pu8un]

Love the video! Thanks!

[@jointruenation]

This video was fantastic man. i really enjoyed it. Great work.

[@DJ0-0]

I agree!!

[@josecolzani8485]

Loved your vid! good work

[@prodmikebeats]

Great video! Thank you 🙏

[@kmrcounselling3722]

This is a great summary that I will be sharing with my psychology clients, thank you.

[@BillDouglas]

Tremondously informative video that explains it in layman's tems. I just came across Huberaman's work and have implemented the sunlight in the morning technique. I will have to review the others for more benefit. The video is very weil done

[@jasonrizzuti5011]

Great summary video on Huberman's protocols. Thanks for the simple and informative videos. Great job!

[@ConnorCurtis]

Glad you enjoyed it!

[@ihatekillerclowns]

Hooberman cannot lay claim to any of it

[@santiagomontoyas2020]

This is awesome, I find all of them super helpful. Subscribed!

[@footballworld1651]

Saw iroh and zuko then instantly subbed. Mad respect

[@Kjhgar12]

Not a huberman fan yet but now I’m a fan of this channel, thank you!!

[@juggybob]

Thanks for the tips! Keep it up!

[@ConnorCurtis]

Thanks mate

[@DarkMatterScoot]

Quality content!!

[@andreiabego2305]

Excelente! Muito obrigada por compartilhar!!

[@alicequayle4625]

Great summary thanks.

[@CreativeCashflows]

Solid video!

[@cemaltndas]

as a follower from Turkey bro your videos are both educational and entertaining compared to everyone else keep it up g !!

[@ConnorCurtis]

Thanks bro, means a lot

[@johnrecker]

Pretty cool video man, keep it up!

[@lisanoella5642]

Thank you for this, I found it really helpful. I watch Huberman all the time, and I implement a lot of his protocols. It's really nice to see which ones you've stuck with, the reasons, and the results

[@guzalkhasan-zoda9980]

Thank you ❤

[@reubengallop]

this is a great video

[@roxanalopez3172]

Great video!

[@dg55661]

This is very useful to help with a dopamine detox as well thank you it will help me

[@ConnorCurtis]

Had to re-upload due to a copyright strike :( Let me know what your favourite protocols from the Huberman Lab podcast are, that you still use everyday. Would love to hear them!

[@marcelriedeman9286]

Is it allowed to use information from Andrew Huberman in your own youtube videos?

[@a.p.mcintosh12]

Just saw this video and your video on fitness routine video. Informative + well-edited! Thank you, Connor!

[@inglesconmatt]

Good video man! I also have a pug - he's the best! I take him out first thing in the morning to get the sunlight in.

[@davideylerYT]

The piano segment was brilliant - I laughed out loud!

[@okkrom]

I eat 3 brazil nuts per day for the selenium. I can't even remember why, I just remember when he explained it I decided it applied to me and I have kept it ever since. *Edit: Selenium helps in thyroid function.

[@xwgrace]

I couldn't eat just 3. HAHAH! Gotta eat a bunch! Heard it's poisonous to eat so many. So I stopped eating them altogether.

[@bernardovrea7775]

0:07 ahaha the reference to the best 7 in the world in the 7 seconds! Loved it!

[@M13x13M]

I’ve modified the sigh to two extra inhales after the initial inhale , three total . In yoga things are done in threes.

[@CoolGameKanaal]

The video is helpfull for me beceause I watched Huberman mostly passively and didnt get to implementing the protocols properly. I've watched your video twice now and I'm doing more of what's metioned already, thanks Connor :)

[@barbarafairbanks4578]

@CoolGameKanaal Same!😃

[@inavalencia3017]

great video

[@oOnuXxOo]

Great video. I'd love to have sun in the morning. But yeah. in winter I see the sun at around 9 am the earliest...

[@DesireeGonza]

Thanks ❤

[@Lionforaday]

Re: light & time outdoors. If you live in the north, you can get a lightbox that increases light incrementally, just like a sunrise. Surprisingly? Even keeping the bedroom blinds open worked for me - i find the light wakes me up naturally, whereas I'll feel groggy if the room is still dark. Working from home, while convenient, has been a disaster for many. We gain back time that may be lost in commuting, but may be shocked to realize we haven't left the house in days! While Huberman suggests 10-20 mins of light by taking an AM walk? It's just a suggestion. I'm not a morning person, so I mostly do a brief walk @ lunch. Or after work, esp in the summer, with longer hours of sunlight. Getting a dog definitely helped - before, I'd have worked thru lunch and scrolled around on social media after work. Once I had a dog, I felt responsible for her. Apparently I was OK to cheat myself out of things that I wouldn't deny to a dog!

[@anishnehete]

amazing video

[@ConnorCurtis]

Thanks

[@ironfistjdk8727]

2:08 3:09 6:45 9:55

[@oprimecoach1441]

solid ❤

[@davidt510]

Sadly sunlight in the morning is near impossible in the winter months where I'm from

[@oilikaekoile]

A light box of some kind is super helpful

[@footballworld1651]

Your clearly not him bro

[@rfk0]

When it's cloudy Andrew huberman suggests 20-30 minutes of looking because there's still sunlight bro I guess you live in the UK

[@s0lal690]

You should try Beurer light box, I use it in the morning during meditation, and I work with it . Light box are also use by Bryan Johnson.

[@sakru100]

​@rfk0 Crying in Finnish since there is literally no sunlight at winter if you go north enough. And in the other hand 24 hours of sunlight at summer

[@krantivira70]

Hi thanks for great video !Can you suggest any specific brands for the Magnesium?

[@kieronbilton5595]

Carusos Magnesium Powder Berry Flavour is best has multiple types inside. Great Channel Bro

[@cecio2341]

Bro your videos are soo funny and informative at the same time!

[@ConnorCurtis]

Thanks bro, glad you enjoyed

[@bertmatt]

This feels like a literature review made into video, thanks for the great work 🎉

[@garbiel1]

NSDR is absolutely the best

[@user-wn5gu4jl4l]

Thanks a lot, very useful. May I ask you how many 90 minutes intensive focus series are you able to do pro day? Only 3 series or more? Do you have any app to divide your day? All these protocols need some remember flags.

[@Davi-df3zv]

journaling helps alot!

[@chuckmcgadden643]

Great video! Tried magnesium glycinate just made me feel kind of out of sync and actually disrupted my sleep.

[@mikelsalazar]

The stabilization of myopia could be from increased sunlight exposure, not necessarily from the distance focusing exercise (science based comment). Thank you for your work!

[@GauravWahithecoolone]

1. Sunlight 2. 5-10 lateral eye movements or walking in movements of stress 3. 1-3 ultradian cycles of deep focus 4. make more errors 5. deliberate defocusing 6. Halting myopia 7. practice NSDR 8. physiological sigh 9. supplementing fish oil 10. supplementing magnesium

[@adripekalski8148]

Supplementing magnesium is a problem for me…. Diarrhea in all forms … from pumpkin seeds to tablets…. Wish I could sort that out.

[@jaishreeram1281]

​@@adripekalski8148you can take tablets of magnesium

[@Aristophocles]

Thanks

[@Learned333]

@@adripekalski8148 that's weird. People use magnesium to firm up their stools. I also take it in conjunction with B1 and Evening Primrose Oil.

[@ASingh-gs8tn]

Nice vid! I am surprised you didnt include tongkat ali in your supplements list from your last vid, if u dont mind me asking, did you stop taking it? If so, why?

[@KarasNurLi_main]

Omega-3 (6 and 9) triggers peroxidation processes in the body, so you MUST additionally take a complex of anti-oxidants: vitamin E 100-200 mg, vitamin C (natural, not ascorbic acid!) 200-500 mg and bioflavonoids 100-200 mg.

[@moniquewightman1029]

Agreed

[@DrPillePalle]

100x signal/minute compared to the source. Well done!

[@sakru100]

"That anyone can do!" At first tip crying in Finnish since there is literally no sunlight at winter if you go north enough. And in the other hand 24 hours of sunlight at summer

[@denigroz]

And what about people with kids, and working shifts, or offices, and so on so on... Stating that anyone can follow those protocols is such high class statement...

[@aletor193]

Hi! I´m From Argentna. Where city is this recorded? Lateral eye movements, also increses your vision so i don´t use glasses.

[@neldino1251]

bro is very underrated

[@LeekowalskiWalker]

Shenanigans! Go to bed @ 10, get 8 hours of sleep ... how is it sunny / daytime when you wake up? You get sunrise before 6am all year round where you live?

[@Simranjit45]

Come on, do it later just modify your schedule a bit.

[@johannesniskanen7370]

I go to bed at 9 because i have to, not because i want to become limitless. Only thing i need is to do little workout before work in the morning, its just hard to count how financially beneficial it will be.

[@timothyhindrichs]

I would highly reccomend the creative protocol. Huberman preaches this one all the time. Maybe also delayed caffeine intake…

[@ConnorCurtis]

Have looked into the creative protocol, don't really drink caffeine so never bothered with that one but lots of people say they like it

[@katjarammer1179]

Did you ever try the cold exposure? I‘m on day 4 and it’s hard… 😅

[@reginamalm6263]

Went to link for supplements and the only magnesium glycinate in capsule is 800mg . Is there another one? Both your links go to the company but not a specific supplement. The omega fish oils has tons of options but I was wondering if you take the omega 1000mg 2x that would get you to 2000 or 2 grams. A yankee here so those forms measurements can be difficult for us . I hope I can get my husband and son to do anything from your video . Great info

[@achevres]

I’ve been taking the KAL brand magnesium glycinate for years. Each tablet is 200mg.

[@MatthewChenDirector]

What is that large timer on your desk? Link? Thanks!

[@johnny6767g]

When you juggle move your hands in circles that move parallel to you in front of you, not perpendicular in front of you

[@fallen0509]

wow. must be nice to be able to do all these. dinks ftw!

[@likeabigboiii6324]

It can be nice for you too!

[@user-zu7gk9ol9f]

The sunlight in the morning protocol: does it work through a window without darkening film? Thanks!

[@Learned333]

No. The brighter the better. Most windows have films that you can't easily detect.

[@sucheNAME100]

2g of EPA seems like a lot of capsules. Gotta find some cheap one here in Germany

[@HMuny55]

Getting a glass bottle of the Carlsson is a great solution. I just keep it in the fridge and take 2 spoons every morning which is about the recommended amount

[@reginamalm6263]

Can you please share link to your yoga nidra video. I looked and did a search and can not locate it. Thank you

[@mimig6511]

Have a look under Andrew Huberman NSDR....there is a 10 minute one there. Yoga Nidra: quite a few do this online...one by Ally...I think is her name is very good (about 25 minutes long)

[@margaritavelazquez11]

Side note you have amazing Spanish pronunciation!

[@ConnorCurtis]

Thanks haha, I wish it was perfect

[@garrettduran1067]

no offense bro… but i sincerely doubt you can make videos this nice while also being lazy 🤪❤️❤️❤️ thanks for the video!!! awesome protocols!

[@TrickstersTrickshots]

HRV coherence breathing is so effective for me

[@julies570]

What's that?

[@alicequayle4625]

​@@julies570 check out aria breath coherent breathing on KZbin

[@krissche1863]

No cold plunge?

[@pedrojrgarcia1979]

I woud love to see you do a few months of HGH Sauna therapy that Dr. Huberman talks about, doing it for 3 months alternating one week on and one week off. Would love to see your benefit. Sauna needs to be 190-210 Fahrenheit 30 min in Sauna 10min rest 30 min in Sauna 20 to 30 min rest 30 Min in Sauna 10 min rest 30 min in Sauna would love to know how you feel and your thoughts on what it dose for your overall health.

[@lindaashford7187]

Thought this was Jenson Button!

[@arnabchatterjee694]

PROTOCOLS 1. Sunlight 2. Lateral Eye Movements 3. Ultradian Cycles 4. Make Errors 5. Deliberate Defocusing 6. Halting Myopia 7. Non Sleep Deep Rest 8. Physical Sigh 9. Supplements

[@meermohammad3678]

I consider this video that "electrolytes" are humberman's best protocol

[@leanaya14]

So in the 80-90 min focus session, you’re to stop every 30 min for 2 min?

[@notthatkindofsam]

Correct

[@sanjogbaniya2020]

Bro where we can buy magnesium glycinate

[@mimig6511]

I get mine at the local pharmacy or iHerb

[@lizzyagatha3306]

the fish oil can be substituted with yellow algae oil, it's better, and vegan. Omega three comes from there anyway.

[@felipeforero2871]

jejeje.. be careful with your suegra if getting your gf embarazada!!. Greetings from Medellin.. Good summary video!

[@kinnarshah4397]

Why not mention the brand of mag glycenate your taking?

[@susanb3989]

Ive taken KAL for years, at night. it makes me sleepy

[@achevres]

@@susanb3989anothe KAL user here, for years

[@caminoistheway]

🎯 Key Takeaways for quick navigation: 00:00 *🌞 Protokół słoneczny Andrew Hubermana* - Protokół słoneczny obejmuje spędzanie 5-10 minut rano na słońcu, co zwiększa energię, odporność i nastrój poprzez zwiększenie poziomu kortyzolu, adrenaliny i dopaminy o 50%. 01:53 *👀 Protokół ruchów bocznych oczu* - Wykonywanie 5-10 ruchów bocznych oczu w momentach stresu lub podczas spaceru zmniejsza stres poprzez hamowanie reakcji amigdały, co pomaga w zmniejszeniu negatywnych emocji. 03:02 *⏰ Protokół cykli starej tradycji* - Przełączanie się między 5-10 minutami łagodnego wstępu, 80-90 minutami skupienia, a następnie 10-30 minutami rozproszenia poprawia wydajność i redukuje zmęczenie poprzez dostosowanie do naturalnych rytmów ciała. 04:11 *🧠 Protokół błędów* - Błędy wywołują neuroplastyczność mózgu, co sprzyja uczeniu się nowych umiejętności poprzez wyzwalanie neurochemikaliów, które powodują zmiany w strukturze mózgu. 05:32 *🧘 Protokół celowego rozproszenia* - Połączenie nauki z okresami odpoczynku poprawia pamięć i umożliwia efektywniejsze przyswajanie nowych umiejętności poprzez integrację przerw odpoczynkowych w procesie uczenia się. 06:45 *👓 Protokół myopii* - Co 45 minut oglądania ekranu komputera zaleca się spoglądanie w dal przez 5 minut, co pomaga w utrzymaniu zdrowia wzroku i redukcji zmęczenia oczu. 07:53 *🧘‍♂️ Protokół głębokiego odpoczynku bez snu* - Słuchanie 10-30-minutowego przewodnika po oddechu i skanowaniu ciała pomaga w zrelaksowaniu się, redukcji stresu i poprawie koncentracji poprzez aktywację procesów regeneracyjnych w mózgu i ciele. 09:29 *💊 Protokoły fizjologiczne* - Wprowadzenie suplementów, takich jak olej rybny i magnez, może poprawić funkcje mózgu, zmniejszyć stres, zwiększyć energię i poprawić sen poprzez dostarczenie niezbędnych składników odżywczych. Made with HARPA AI

[@irenalovesart4064]

Best thing I got from him is salt water in the morning

[@matthewraymondwillis]

Did Andrew Huberman recommend afternoon sunlight viewing? Or, did you slip that one in there due to your anecdotal experience???

[@ConnorCurtis]

No, he recommends it for the second chance to set your circadian rhythm

[@harshitasingh1064]

seattle ruins the sunlight part 😭

[@jeanmichelsarr6040]

Man, your look when you realized what you said in Spanish 😂😂😂

[@rafalzakrzewski6491]

Morning walk before wife Understood but before dog? Why

[@jamiebarry3636]

Dude i live in the UK .. Where’s the sun

[@ConnorCurtis]

very true

[@masoncasey7463]

Cold showers😊

[@joshuakohn4408]

protocol 3 has 80-90 minutes of focus? There's no way.....

[@dimitri3623]

"Promo sm"

[@luvdvno]

«embarrassed» ahahaah

[@Learned333]

Bros, stop saying bro so much, ok bros?

[@someguy789]

Ok bro

[@Raduldo]

cold showers?

[@samanthapatterson530]

Are you married?😃

[@ConnorCurtis]

She keeps saying no