I've listened to 100+ hours of Andrew Huberman.
I've read almost 20 books from his guests.
I've tried 30+ of his protocols for clients.
I use 20+ of his protocols in my own life.

Here are his Top 10 Protocols: Protocol #1 - HYDRATION

Want to reduce your back pain?

Do these 10 things when you walk: #1 - Point Your Feet Straight Ahead

39 sentences that will teach you more about nutrition than a $390,000 medical degree:

1 - Food variety is a LIE. 90% of foods in the grocery store are a derivative of corn, wheat, or soy. 2 - Saturated fat doesn't cause heart disease. Insulin resistance does.

3 - The most nutrient-dense foods on earth are animal organs, meat, eggs, and fish.

How do you know if a habit is part of your identity?

Here's healthy eating as an example: Picture this...

You're at a birthday party. The cake looks amazing.

29 FUN weekend activities that don't involve alcohol:

1. Take a cooking class or pick up some fresh ingredients and experiment with new recipes to unlock some of your favorite flavor combinations. 2. Go visit a nearby historical site or landmark and spend an hour or two learning about it.

3. Play some board games with friends or family. Even better if it's a game that involves some form of negotiation or loose alliances.

You face roughly 60,000 germs per day.

Here's how to build an UNSTOPPABLE immune system:

(in 2 steps) There are 2 parts to your immune system:

THE MEMORY → (the library of harmful microbes you're aware of)

THE ARMY → (the warriors that go out and kill those microbes)

You weren't meant to work 8+ hours/day at a job you hate until the day you die.

Here's how to design a life you love:

(in 5 steps) Designing a life you love won't happen overnight.

But you can start TODAY with the right mindset.

There are 5 key components:

What's the best book you read this year?

(and why)

I'll start: The best book I read this year was:

"The Art of Impossible" by @steven_kotler

Here's why:

Here's what many get wrong about motivation: Motivation is a cycle that requires 2 things:

1 → Knowing your MAIN thing.

🔹What is your mission?
🔹Your purpose?
🔹Your why?

Figure that out first.

7 strategies to 10X your focus:

(#4 is an amazing cure for overwhelm) Protect your audio & visual field.

When you're trying to focus:

Start by structuring your environment.

Remove anything in your audio & visual fields that could potentially steal your attention.

We all have automatic negative thoughts (ANTs).

Here's how to destroy them:

(for good)
Think of your brain like a series of highways.

Every thought is an electrical signal traveling a highway.

These highways start to get worn in...

So the more you use them:

The higher chance you'll use them again.

You have 3 layers to your mental health.

Here's what they are:

(and how to protect them)
The 3rd layer of your mental health:

→Environmental Stimuli
→Emotional Stimuli

Protect this layer by being mindful of your environment.

Identify what has the power to trigger certain emotions for you.

4 types of tea that may help you live longer:

(and why)
Chamomile Tea may help you live longer because of a compound called "apigenin."

Apigenin has been shown to:

→Improve immunity
→Boost brain function
→Improve heart health
→Reduce pain & anxiety

...and chamomile tea may help increase deep sleep.

Good sleep = good health!

Building muscle can protect you from getting fat.

...but not for the reason you think.

Here's why:
Here's how your body uses the 3 macronutrients:

🟠 Carbohydrates → fuel
🔵 Protein → building blocks
🟣 Fat → fuel & building blocks

Dopamine 🆚 Serotonin

Here's how to manage BOTH for a fulfilling life:
Your brain chemistry is impacted by your thoughts & your lifestyle.

→The foods you eat
→The way you react
→The way you move
→The books you read
→The way you treat others
→The experiences you seek
→The people you're surrounded by

ALL of it influences your brain chemistry.

There are 6 stages to changing your life.

Here's what they are:

(and how to make the most of them)
Stage 1 of changing your life is BELIEF.

You cannot create significant changes without 100% belief in yourself.

And change won't last without belief that you can achieve what you're setting out to do.

Your journey starts & ends with belief in yourself.

Stress can make you gain weight & get sick:

Here's why:

(and 4 ways to avoid it)
When you're stressed:

Your adrenal glands produce the hormones:

→Cortisol
→Adrenaline
→Aldosterone

Fermented foods are incredible for your health.

Here's how to make your own for cheap:

(in 5 steps)
The basic materials you need for fermenting:

→Sea Salt
→Filtered Water
→Glass Mason Jars
→Easy Fermenting Lids

Serotonin is your main HAPPY HORMONE.

It makes you feel relaxed & content.

Here are 7 reasons it might be low: Your serotonin will be lower if your diet is low in tryptophan and protein.

Tryptophan is the primary amino acid needed to create serotonin.

↪️ Low tryptophan
↪️ Low serotonin
💥 Low mood

The #1 framework for open-minded conversations: There will always be people you disagree with.

But just because you disagree with someone:

Doesn't mean you can't learn from them.

There are 76,000+ medical articles on this molecule.

There's an epidemic of people lacking it.

But many doctors don't know how to address it.

The most important molecule you haven't heard of: This might be the SINGLE most important molecule for:

→Preventing heart disease
→Preventing dementia
→Treating Alzheimer's
→Preventing disease
→Preventing cancer
→Treating autism
→Slowing aging

...and just generally staying healthy.