Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!
The Diary Of A CEO with Steven Bartlett | 03 sep 2026 | 02:16:17
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
Chapters
00:00:00 Intro
00:02:21 Introducing Protocols
00:03:44 When High Cortisol Is A Good Thing
00:06:42 Why Hydration Matters
00:07:55 Why Morning Sunlight Matters
00:13:18 How Light Can Boost Metabolism
00:18:49 Why Sunlight Is A Powerful Health Tool
00:20:53 How To Offset Night Shifts And Screen Time
00:23:58 The Best Exercise Routine For All-Round Fitness
00:25:56 Do Ice Baths Raise Cortisol?
00:28:48 How To Build Willpower And Tenacity
00:31:18 What Does Calming Your Nervous System Mean?
00:35:48 The Comfort Crisis: Do Hard Things
00:38:31 What Should You Actually Eat?
00:41:28 How Starchy Foods Can Calm Stress
00:43:29 Cortisol Is Not The Stress Hormone
00:46:20 How To Reduce Stress Fast
00:52:08 How To Increase Your HRV
00:55:44 The Eye Movement Trick To Fall Back To Sleep
01:00:24 Ads
01:02:26 Could A Peptide Improve REM Sleep?
01:03:47 The Truth About Peptides
01:12:55 What Psychedelics Can Teach Us About Reality
01:18:25 Do You Believe In God As A Neuroscientist?
01:28:14 Could Religion Be An Antidote To Modern Suffering?
01:36:43 Ads
01:37:52 How To Create The Ideal Sleep Environment
01:39:29 You Need To Do Effortful Work Daily
01:47:52 How To Tap Into Your Unconscious
01:54:27 Glymphatic Drainage: Can It Reduce Eye Bags?
01:58:39 Do You Really Need Supplements?
02:03:44 The Benefits Of A Post-Meal Walk
02:07:22 Why Metabolism Doesn't Have To Decline With Age
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
The Diary Of A CEO:
◼ Join DOAC circle here - https://doaccircle.com/
◼ Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK
◼ Shop The Diary Of A CEO collection: https://thediary.com/collections/shop
◼ Get email updates - https://link.thediaryofaceo.com/5IB1H6E
◼ Follow Steven - https://link.thediaryofaceo.com/AGU9QP4
Sponsors:
LinkedIn Marketing - https://www.linkedin.com/DIARY
Function Health - https://functionhealth.com/DOAC
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
Chapters
00:00:00 Intro
00:02:21 Introducing Protocols
00:03:44 When High Cortisol Is A Good Thing
00:06:42 Why Hydration Matters
00:07:55 Why Morning Sunlight Matters
00:13:18 How Light Can Boost Metabolism
00:18:49 Why Sunlight Is A Powerful Health Tool
00:20:53 How To Offset Night Shifts And Screen Time
00:23:58 The Best Exercise Routine For All-Round Fitness
00:25:56 Do Ice Baths Raise Cortisol?
00:28:48 How To Build Willpower And Tenacity
00:31:18 What Does Calming Your Nervous System Mean?
00:35:48 The Comfort Crisis: Do Hard Things
00:38:31 What Should You Actually Eat?
00:41:28 How Starchy Foods Can Calm Stress
00:43:29 Cortisol Is Not The Stress Hormone
00:46:20 How To Reduce Stress Fast
00:52:08 How To Increase Your HRV
00:55:44 The Eye Movement Trick To Fall Back To Sleep
01:00:24 Ads
01:02:26 Could A Peptide Improve REM Sleep?
01:03:47 The Truth About Peptides
01:12:55 What Psychedelics Can Teach Us About Reality
01:18:25 Do You Believe In God As A Neuroscientist?
01:28:14 Could Religion Be An Antidote To Modern Suffering?
01:36:43 Ads
01:37:52 How To Create The Ideal Sleep Environment
01:39:29 You Need To Do Effortful Work Daily
01:47:52 How To Tap Into Your Unconscious
01:54:27 Glymphatic Drainage: Can It Reduce Eye Bags?
01:58:39 Do You Really Need Supplements?
02:03:44 The Benefits Of A Post-Meal Walk
02:07:22 Why Metabolism Doesn't Have To Decline With Age
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
The Diary Of A CEO:
◼ Join DOAC circle here - https://doaccircle.com/
◼ Buy The Diary Of A CEO book here - https://link.thediaryofaceo.com/BWjLTZK
◼ Shop The Diary Of A CEO collection: https://thediary.com/collections/shop
◼ Get email updates - https://link.thediaryofaceo.com/5IB1H6E
◼ Follow Steven - https://link.thediaryofaceo.com/AGU9QP4
Sponsors:
LinkedIn Marketing - https://www.linkedin.com/DIARY
Function Health - https://functionhealth.com/DOAC