Aim for one gram of quality protein per pound of body weight each day to support optimal muscle protein synthesis, reduce appetite, and maintain proper metabolic health.
Consume electrolytes like sodium, magnesium, and potassium in correct amounts, without sugar, to maintain proper hydration, which is critical for optimal brain and body function and to prevent diminished cognitive and physical performance.
To fall and stay deeply asleep, ensure your body temperature drops by 1 to 3 degrees, and to wake up refreshed, ensure it increases by 1 to 3 degrees, as temperature regulation is critical for optimal sleep.
Listen to NSDR audio scripts, which guide deep body relaxation and simple breathing exercises, as an extremely powerful tool to support relaxation and recovery.
Aim to keep estrogen levels as high as possible without side effects, as it is beneficial for brain function, cognitive longevity, and cardiovascular health in both men and women.
Avoid extreme stress during pregnancy, as it is associated with higher incidences of conditions like schizophrenia, although the exact mechanisms are not fully understood.
For women after menopause, consider estrogen therapy, in consultation with a doctor, to potentially prevent cognitive decline and address the sharp increase in Alzheimer’s disease incidence associated with reduced estrogen.
Get comprehensive blood testing to detect potential health issues, such as elevated mercury levels, and receive insights from doctors on how to address them.
If blood tests reveal elevated mercury, limit tuna consumption, increase intake of leafy greens, and supplement with NAC (N-acetylcysteine) to support glutathione production and detoxification.
Use the biological template of sex differences in the brain and body, as discussed, to inform thinking about male versus female differences in behavior and emotions, and how these intersect with gender and culture.
Understand that hormones have “organizing effects” early in development (in utero/perinatally) that irreversibly differentiate the brain, and “activating effects” later in adulthood (after puberty) that trigger behaviors using those pre-set circuits.
Recognize that the presence of the SRY gene on the Y chromosome is the primary deterministic biological factor for maleness, leading to testes development and subsequent masculinization of the body and brain.
Understand that the brain contains innate, hardwired circuits (e.g., in the hypothalamus) that, when activated by the right stimulus, drive fundamental behaviors like mating or aggression.
Recognize that while innate circuits can drive behaviors, context can override their activation; for example, an animal might not attack if it’s not on its own territory, even if aggression circuits are stimulated.
Dissolve one packet of Element in 16 to 32 ounces of water and drink it first thing in the morning to ensure proper hydration and electrolyte balance.
Drink Element dissolved in water during physical exercise, especially on hot days or when sweating a lot, to replenish water and electrolytes lost.
Use Maui Nui venison, which provides 21 grams of protein per 107-gram serving, to meet daily protein requirements without excessive calories, supporting muscle mass and metabolic health.
Consume Maui Nui venison sticks, which offer 10 grams of protein per 55-calorie stick, as a convenient way to meet daily protein requirements, especially when on the go.
Pre-order “Protocols, an Operating Manual for the Human Body” at protocolsbook.com to access comprehensive protocols for sleep, exercise, stress control, focus, and motivation, backed by scientific substantiation.
Subscribe to the free monthly Neural Network newsletter at HubermanLab.com for podcast summaries and one-to-three-page PDF protocols on topics like sleep, dopamine, and fitness.
Subscribe to the Huberman Lab YouTube channel as a zero-cost way to support the podcast and access science and science-based tools.
Follow the Huberman Lab podcast on Spotify and Apple, and consider leaving a five-star review and comments, to support the podcast and engage with the content.
Follow @HubermanLab on Instagram, X, Threads, Facebook, and LinkedIn for additional science and science-related tools, including content distinct from the podcast.