Faith Gibson

Andrew Huberman's new book is a #1 NYT bestseller. In it @hubermanlab shares practical protocols to unlock your brain and body's full potential. Here are all 47 of the protocols in 1 tweet: Sleep Protocol: -View Sunlight as Soon as Possible After Waking -View Sunlight in the Late Afternoon -Avoid Viewing Bright Lights in the Final Hour Before Bedtime -Find Your Ideal To-Sleep and Wake-Up Times and Strive to Adhere to Them -Lower Your Core Body Temperature at Night -Increase Your Core Body Temperature in the Final One to Two Hours of Sleep Before You Wake Up -Nap (Correctly) to Offset Minor Sleep Deficits -Use Non-Sleep Deep Rest (NSDR) to Offset Sleep Deficits (and to Get Better at Falling and Staying Asleep at Night) -Consider Supplements to Support Sleep -Approach Prescription Sleep Drugs with Caution -Adjust Your Caffeine Schedule to Improve Your Sleep -Avoid Alcohol Within Eight Hours Before Sleep -Avoid Cannabis as a Sleep Aid -Avoid Screens Within an Hour or More Before Bedtime -A Tip Sheet for Avoiding Jet Lag Exercise Protocol: -Walk as Much as Possible Each Day -Resistance Train Three Times per Week -Do Cardiovascular Training Three Times per Week -Incorporate Brief Mobility and Flexibility Work Two to Four Times per Week Stress Control Protocol: -Do One to Three Physiological Sighs to Reduce Stress Fast -Use Deliberate Cold Exposure to Raise Your Stress Threshold -Do Non-Sleep Deep Rest (NSDR) to Buffer Against Stress -Do a Micro Meditation Immediately After Waking Up -Boost Your Morning Cortisol and Catecholamine Peak -Consider Specific Supplements to Help Offset Excessive Stress Nutrition Protocol: -90 Percent or More of the Food You Eat Should Be Unprocessed or Minimally Processed -Stay Hydrated -Eat High CP:C Ratio Protein at Each Full Meal -Choose Fibrous Vegetables and (Some) Fruit as Your Major Sources of Carbohydrates -Consume Healthy Fats as Part of Most Meals and Snacks -Consume Low-Sugar Fermented Foods -Consume Fatty Ocean Fish and/or Consider Omega-3 Supplements Light Protocol: -View Bright Light in the First Hour After Waking to (Further) Increase Your Morning Cortisol Levels -View Sunlight in the Late Afternoon and/or Early Evening to Help Buffer -You Against Negative Effects of Artificial Light at Night -Avoid Viewing Bright Light One Hour Before Your Bedtime -Expose Your Upper and Lower Body Skin to Sunlight During the Day -Expose Your Skin and Eyes to Long Wavelength Light (Red, Near-IR, and Infrared) Learning Protocol: -Shift into a State of Alertness and Focus -Use Mental Contrasting to Achieve a "State of Urgency" and Reach Your Goals -Embrace Errors to Improve Your Performance -Prioritize Sleep the Night After a Learning Bout -Incorporate Micro Rests into Your Learning Bouts -Increase Retention of New Skills and Information with Mental Rehearsal Personal Growth Protocol: -Replace Mind Wandering with Present-Tethered Awareness -Apply James Hollis's Guide to Creating Your Best Life -Resolve Inner Pain Points Through Expressive Writing -Reframe Loss to Effectively Move Through Grief