Luminary

Andrew Huberman

Huberman Lab

Sleep · dopamine · protocols

Stanford neuroscientist. Mechanism, then the protocol you can run tomorrow morning.

“The biology has been there. The protocol is what was missing.”

Speak to Andrew See the Moments →

248: Episodes
3,140: Moments
127: Concepts
92: Guests

Signature moments

The moments that built the reputation.

Morning sunlight resets cortisol.
Ten minutes of direct outdoor light, within an hour of waking. The highest-leverage habit in the show.
Master Your Sleep & Be More Alert When Awake
00:08:42 · 2:21
The temperature drop that triggers sleep.
Why a hot shower before bed works. The mechanism is core body temperature.
Tools for Sleep Onset
00:34:11 · 3:08
Dopamine baseline, layered rewards.
Dopamine isn't pleasure — it's prediction. Stacking rewards drops your baseline.
Controlling Your Dopamine
01:12:18 · 4:42
Caffeine timing.
Why he no longer drinks coffee before 90 minutes of being awake.
Effects of Caffeine on Sleep
00:22:47 · 2:55
Cold exposure: when it helps.
The published dose vs. the smaller dose for the mental boost. When to skip.
Using Deliberate Cold Exposure
00:51:03 · 5:18

Speak to Andrew

Ask Andrew anything. In Huberman's actual words.

The answer is built from every Moment we've indexed. Every sentence carries a playable receipt. Nothing fabricated.

Suggested prompt

What's your protocol for jet lag?

Suggested prompt

What's Andrew's strongest contrarian take?

Suggested prompt

How has Andrew changed his mind?

Suggested prompt

Summarize Andrew's view on the field.

Sample answer · grounded

What's your protocol for jet lag?

Anchor on light. Within the first hour of waking, get ten minutes of direct outdoor sunlight — no sunglasses. This resets the master clock faster than any supplement will.

Eat on the new schedule, not on appetite. Meal timing is the second-strongest signal. One full meal on local noon resets peripheral clocks within a day.

Cold exposure on arrival morning. Exercise before noon. Recovery drops from five days to two.

Receipts

Master Your Sleep & Be More Alert When Awake
01:24:07 · 2:14
“Light is the dominant signal. Get it within an hour.”
Using Light for Health
00:47:22 · 1:48
“Meal timing tells the rest of your organs what time zone you're in.”
Jet Lag, Shift Work, and Adjusting to Sleep
00:18:55 · 1:32
“Cold exposure on arrival morning. The under-utilized half.”