Decoding the Huberman Phenomenon: Science Meets Society (Part 2)

Hi, I’m Maud. My passion for understanding and exploring the evolving landscape of health and wellness has led me to create this newsletter. Each week, I'll dive deep into the latest trends in longevity and functional health, uncovering exciting developments in both science and business, and sharing practical tips. Subscribe and never miss an issue, and share with friends if you enjoy it. Questions or feedback? You can email me at maud dot pasturaud at gmail dot com.

In Part 1 of this series, we discussed Andrew Huberman's influence, the factors behind his success, and how he has become a cornerstone of a cultural movement focused on "scientific-based" wellness. In Part 2, we explore his most popular science-based health "protocols" and content. This includes his well-known "routine for optimal performance", foundational protocols for sleep, mental health, and fitness, as well as highlighting his popular podcasts that cover topics such as diet & nutrition, ADHD, alcohol, psilocybin, and more.

Consider this a beginner's guide to Huberman's work, providing you with his top "science-based tools for everyday life" to optimize performance, health, and wellbeing. While these tips may initially seem overwhelming as a whole, Huberman emphasizes that their purpose is to provide structure to your day without controlling your entire life. They are designed to be easily integrated into everyday life, which sets them apart from the military-style routines promoted by famous biohackers.

So, here it is.

Daily Routine for Optimal Performance

Let's start with Huberman's most famous blueprint: a daily routine for optimized performance and health. As a primer, the most important aspects of this routine for Huberman are probably the morning routine to set up our circadian rhythm (our body's internal clock that regulates various processes such as alertness, sleepiness, appetite, and body temperature), and the protocol for good sleep. Huberman often emphasizes that good sleep is one of the most important pillars for health, serving as a nootropic, stress reliever, immune booster, and emotional stabilizer. Let’s dive in.

Phase 1: Waking

Prioritize light exposure each morning

• Getting morning sunlight within 30 to 60 min of waking is very beneficial for our mood and mental health. It causes a beneficial cortisol peak early in the morning; increases daytime mood, energy and alertness; and helps you fall asleep more easily at night. Here’s the exposure you need daily:

• Getting morning sunlight is most beneficial, but if you can’t get