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Andrew Huberman on Focus, Energy, and Performing at Your Best

If you could do only three things for your health, what should they be? Andrew Huberman’s answer is surprisingly straightforward: get bright light shortly after waking, resistance train, and make the sleep you can get as high-quality as possible. Andrew joins a16z Partner Daisy Wolf to walk through the protocols he actually follows, from exercise and nutrition to meditation, supplements, and locking his social media phone in a box. He also explains why optimizing every health protocol can be counterproductive if it gets in the way of the rest of your life. And for founders, Andrew makes a different case: identify the hours when your brain does its best work and protect them. They discuss cognitive performance, meditation, sustainable workloads, and emerging neurotechnology that could help us control transitions between sleep, focus, and recovery. Timestamps: 0:00 Intro 0:52 Getting Marc Andreessen to Quit Drinking 3:35 Meditation, Sunlight, and Morning Caffeine 7:11 The 35-Year Exercise Program 13:12 What He Eats (and the Pizza Exception) 17:29 Yoga Nidra: "It's Not a Nap, Marc" 19:03 Sunset Viewing and Winding Down 21:19 The Truth About Blue Light 23:32 Everything in His Supplement Stack 30:46 The Phone in a Lockbox 32:38 His Top 3 for a Healthier Life 35:48 Protect Your Peak Hours Like a Fight 42:12 Programming Your Brain for Focus 45:33 Treat Yourself Like an Athlete Resources: Huberman Lab: https://www.hubermanlab.com/ Follow Andrew Huberman: https://www.youtube.com/@hubermanlab Follow Daisy Wolf: https://x.com/daisydwolf Read Daisy's 'The State of Longevity' piece : https://www.a16z.news/p/the-state-of-longevity Stay Updated: If you enjoyed this episode, be sure to like, subscribe, and share with your friends! Find a16z on X: https://twitter.com/a16z Find a16z on LinkedIn: https://www.linkedin.com/company/a16z Listen to the a16z Show on Spotify: https://open.spotify.com/show/5bC65RDvs3oxnLyqqvkUYX Listen to the a16z Show on Apple Podcasts: https://podcasts.apple.com/us/podcast/a16z-podcast/id842818711 Follow our host: https://x.com/eriktorenberg Please note that the content here is for informational purposes only; should NOT be taken as legal, business, tax, or investment advice or be used to evaluate any investment or security; and is not directed at any investors or potential investors in any a16z fund. a16z and its affiliates may maintain investments in the companies discussed. For more details please see http://a16z.com/disclosures.

Dr. Andrew HubermanguestDaisy Wolfhost

Nov 3, 202648mWatch on YouTube ↗

Summaries, chapters, transcripts, and FAQs on this page are made by uListen, not YouTube.

EPISODE INFO

Released: November 3, 2026
Duration: 48m
Channel: a16z
Watch on YouTube: ▶ Open ↗

EPISODE DESCRIPTION

If you could do only three things for your health, what should they be? Andrew Huberman’s answer is surprisingly straightforward: get bright light shortly after waking, resistance train, and make the sleep you can get as high-quality as possible. Andrew joins a16z Partner Daisy Wolf to walk through the protocols he actually follows, from exercise and nutrition to meditation, supplements, and locking his social media phone in a box. He also explains why optimizing every health protocol can be counterproductive if it gets in the way of the rest of your life. And for founders, Andrew makes a different case: identify the hours when your brain does its best work and protect them. They discuss cognitive performance, meditation, sustainable workloads, and emerging neurotechnology that could help us control transitions between sleep, focus, and recovery. Timestamps: 0:00 Intro 0:52 Getting Marc Andreessen to Quit Drinking 3:35 Meditation, Sunlight, and Morning Caffeine 7:11 The 35-Year Exercise Program 13:12 What He Eats (and the Pizza Exception) 17:29 Yoga Nidra: "It's Not a Nap, Marc" 19:03 Sunset Viewing and Winding Down 21:19 The Truth About Blue Light 23:32 Everything in His Supplement Stack 30:46 The Phone in a Lockbox 32:38 His Top 3 for a Healthier Life 35:48 Protect Your Peak Hours Like a Fight 42:12 Programming Your Brain for Focus 45:33 Treat Yourself Like an Athlete Resources: Huberman Lab: https://www.hubermanlab.com/ Follow Andrew Huberman: https://www.youtube.com/@hubermanlab Follow Daisy Wolf: https://x.com/daisydwolf Read Daisy's 'The State of Longevity' piece : https://www.a16z.news/p/the-state-of-longevity Stay Updated: If you enjoyed this episode, be sure to like, subscribe, and share with your friends! Find a16z on X: https://twitter.com/a16z Find a16z on LinkedIn: https://www.linkedin.com/company/a16z Listen to the a16z Show on Spotify: https://open.spotify.com/show/5bC65RDvs3oxnLyqqvkUYX Listen to the a16z Show on Apple Podcasts: https://podcasts.apple.com/us/podcast/a16z-podcast/id842818711 Follow our host: https://x.com/eriktorenberg Please note that the content here is for informational purposes only; should NOT be taken as legal, business, tax, or investment advice or be used to evaluate any investment or security; and is not directed at any investors or potential investors in any a16z fund. a16z and its affiliates may maintain investments in the companies discussed. For more details please see http://a16z.com/disclosures.

SPEAKERS

Dr. Andrew Huberman
guest
Neuroscientist and professor known for research and public education on sleep, focus, and human performance.
Daisy Wolf
host
Host on the a16z Show who interviews guests on technology, business, and performance topics.

EPISODE SUMMARY

In this episode of a16z, featuring Dr. Andrew Huberman and Daisy Wolf, Andrew Huberman on Focus, Energy, and Performing at Your Best explores huberman’s daily protocols for light, training, sleep, and peak focus Andrew Huberman walks through a typical day—meditation, morning light, exercise, meals, afternoon NSDR, sunset viewing, and evening wind-down—as an example of how he applies his own protocols.

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