The Diary of a CEOAndrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!
Episode Details
EPISODE INFO
- Released
- September 3, 2026
- Duration
- 2h 16m
- Channel
- The Diary of a CEO
- Watch on YouTube
- ▶ Open ↗
EPISODE DESCRIPTION
Stanford Neuroscientist Andrew Huberman returns to reveal the truth about GLP-1s, peptides, and the testosterone collapse, and the 10 protocols he uses every day to fix his sleep, stress, and focus! Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine. He is host of the world's No. 1 health podcast 'Huberman Lab', and is also the author of his upcoming book, 'Protocols: An Operating Manual for the Human Body'. He explains:
- His 10 protocols to become the healthiest version of yourself
- Why high cortisol first thing in the morning is actually good for you
- The eye-movement trick to fall asleep instantly
- A neuroscientist's take on God, prayer, and religion
- The simple trick that lowers your blood sugar spikes after you eat
00:00:00 Intro 00:02:41 Introducing Protocols 00:04:04 When High Cortisol Is A Good Thing 00:07:02 Why Hydration Matters 00:08:15 Why Morning Sunlight Matters 00:13:38 How Light Can Boost Metabolism 00:19:09 Why Sunlight Is A Powerful Health Tool 00:21:14 How To Offset Night Shifts And Screen Time 00:24:18 The Best Exercise Routine For All-Round Fitness 00:26:17 Do Ice Baths Raise Cortisol? 00:29:09 How To Build Willpower And Tenacity 00:31:38 What Does Calming Your Nervous System Mean? 00:36:08 The Comfort Crisis: Do Hard Things 00:38:52 What Should You Actually Eat? 00:41:48 How Starchy Foods Can Calm Stress 00:43:50 Cortisol Is Not The Stress Hormone 00:46:40 How To Reduce Stress Fast 00:52:29 How To Increase Your HRV 00:56:04 The Eye Movement Trick To Fall Back To Sleep 01:00:44 Ads 01:02:46 Could A Peptide Improve REM Sleep? 01:04:07 The Truth About Peptides 01:13:15 What Psychedelics Can Teach Us About Reality 01:18:45 Do You Believe In God As A Neuroscientist? 01:28:34 Could Religion Be An Antidote To Modern Suffering? 01:37:03 Ads 01:38:30 How To Create The Ideal Sleep Environment 01:40:07 You Need To Do Effortful Work Daily 01:48:30 How To Tap Into Your Unconscious 01:55:05 Glymphatic Drainage: Can It Reduce Eye Bags? 01:59:16 Do You Really Need Supplements? 02:04:22 The Benefits Of A Post-Meal Walk 02:07:59 Why Metabolism Doesn't Have To Decline With Age Independent Fact Check: https://stevenbartlett.com/wp-content/uploads/2026/09/DOAC-Prof-Andrew-Huberman-Independent-Research-Further-Reading-v2.1.pdf Take Andrew Huberman’s ‘Protocols’ quiz here! https://10protocols.web.app/ Follow Andrew Huberman: X - https://link.thediaryofaceo.com/DExmJwB Instagram - https://link.thediaryofaceo.com/1ACSEfP Huberman Lab Podcast - https://link.thediaryofaceo.com/3mXpbNy You can pre-order 'Protocols: An Operating Manual for the Human Body', here: https://link.thediaryofaceo.com/9j6yBxC Previous guests mentioned in this episode: Dr. Roger Seheult: https://www.youtube.com/watch?v=wQJlGHVmdrA Dr. Andy Galpin: https://www.youtube.com/watch?v=dmz--DQty8o Dr. Arthur Brooks: https://www.youtube.com/watch?v=qRY-foz-ZAw Dr. David Sinclair: https://www.youtube.com/watch?v=DnvWAP99r3Y Dr. Martha Beck: https://www.youtube.com/watch?v=fajtQSCHfvE Dr. Rhonda Patrick: https://www.youtube.com/watch?v=PyhmvAL-iYw The Diary Of A CEO:
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SPEAKERS
Dr. Andrew Huberman
guestNeuroscientist and professor who teaches neuroanatomy/neuroplasticity and discusses evidence-based health protocols.
Steven Bartlett
hostEntrepreneur and podcast host of The Diary of a CEO, interviewing guests on health, performance, and life.
EPISODE SUMMARY
In this episode of The Diary of a CEO, featuring Dr. Andrew Huberman and Steven Bartlett, Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day! explores huberman’s daily protocols: light, hydration, training, stress control, sleep, meaning Andrew Huberman outlines a daily sequence of foundational “protocols” from his book that aim to improve mental health, physical health, and performance by aligning circadian biology, stress hormones, and behavior.
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