I started gathering these about a year ago There was just so many of them They had to be organized Listened to every episode to do it I hope they help you as much as they helped me hubermanprotocols.org/

If you want to meaningfully impact aging in America, start with obesity—few things erode longevity and quality of life as profoundly, accelerating the biological aging process and fueling nearly every major chronic disease. Obesity alone is linked to 13 types of cancer and cuts life expectancy by 3–10 years, depending on severity. It promotes DNA damage and accelerates our fundamental aging process—often measured by epigenetic age. It’s one of the principal differences between the U.S. and many of the world’s longest-lived nations. We’re overfed but undernourished. 60% of all calories Americans consume come from ultra-processed foods that: • Fail to induce proper satiety, pushing us to overeat. • Remain cheaper than whole foods, economically incentivizing the least healthy choices. • Hijack our dopamine reward pathways, reinforcing addictive eating behaviors. This trifecta—no satiety, low cost, and built-in addictiveness—keeps us in a cycle of poor health outcomes and runaway healthcare costs. But caloric excess is only part of the problem—we are also nutrient-deficient. Low omega-3 levels—affecting 80 to 90% of Americans—carry the same mortality risk as smoking. Vitamin D deficiency—easily corrected—compromises immune function, cognition, and longevity. Nearly half of Americans don't get enough magnesium—impairing DNA repair and increasing the risk of cancer. We are not solving these problems—we are medicating them. The average American over 65 takes five or more prescription drugs daily—stacking interactions that compound in unpredictable ways. We must start treating physical inactivity as a disease. It carries the same mortality risk as smoking, heart disease, and diabetes. Going from a low cardiorespiratory fitness to a low normal adds 2.1 years to life expectancy. By age 50, many Americans have already lost 10% of their peak muscle mass. By 70, many have lost up to 40%. This isn’t just about looking strong. It’s about survival. • Higher muscle mass means improved insulin sensitivity - it means a 30% lower mortality risk. • Grip strength is a stronger predictor of cardiovascular mortality - the number one cause of death in the United States - than high blood pressure. • The strongest middle-aged adults have a 42% lower dementia risk. And yet, we treat resistance training as optional. It is not. It is the most powerful intervention we have against aging including increasing muscle mass, strength and bone density. Hip fractures alone kill 20–60% of older adults within a year. This is a death sentence we can prevent with resistance training - which has been shown to lower fracture risk by 30-40%. The current RDA for protein is too low for older adults. Studies have shown when it's increased by half this reduces frailty by 32%, while doubling it, combined with resistance training, increases muscle mass by 27% and strength by 10% more than training alone. If we want to prevent muscle loss and frailty, we must update our protein recommendations and prioritize strength training. We must foster a culture of American exceptionalism built on daily, effortful exercise. Not as an afterthought. Not as a luxury. But as a non-negotiable foundation for aging, but also clear thinking, resilience, and even leadership. The body and brain are not separate. The consequences of poorly regulated blood sugar, sedentary living, and muscle loss are not just physical—they affect cognition, judgment, and resilience. We cannot medicate our way out of what we have behaved our way into. Grateful for the chance to share my voice at the Senate Aging Committee (@SenateAging). A special thank you to Senator Rick Scott (@SenRickScott) for making this opportunity possible.

9 takeaways from @foundmyfitness' latest episode Read this to find out what alcohol does to your health & longevity THREAD

New protocol Fresh from the labs You must consume fructose when drinking Cranberry and vodka for the win

I just heard my man @hubermanlab say something so profound I had to share it with you "When we take ourselves out of stimulus and response, and we just force ourselves to spend some time in the quiet of our thoughts... we access our unconscious mind in ways that reveals to us who we really are and what we really want. And if we do that practice repeatedly, 10 minutes a day here, 15 minutes a day there, we start to really touch into our unique gifts and the things that make us each us and the directions need to take." What a bar You find your true self in the silence

Do your cardio Important protocol Buncha thick bois in the gym Guaranteed high blood pressure Doesn’t matter if you can deadlift 500 lbs if you can’t walk up stairs without getting winded

How Huberman be looking at you when you're out with the boys Zyn'd up, 4 drinks in, and about to hit the vape

Advanced protocol Only for the serious Me? I count 20-30 walls While solving math problems Do not try this It’s too advanced You likely aren’t ready

Friday night Out with boys Malibu Nobu The room smells of wealth AG1 money Your table is ready… Mr Protocols Straight to the back room Sparkling water LMNT on the side Kardashians Huberman Bryan Johnson You’d kill to be at this table We converse Drinks flowing 2s the limit Kim orders a third Gasp Check comes I stay back She grabs the receipt It was at that moment I knew She doesn’t have it in her Khloe Don’t even get me started Ripping the vape all night These people No discipline No respect For the protocols Waiter Dim the lights It’s past 9 I plan my exit These are prime NSDR hours Throw the blue blockers on Dip Paparazzi You wouldn’t know the feeling Maybe one day If you follow the protocols

"Completing a short bout of hard work always makes me feel better" That's the note @hubermanlab has on his laptop You always have a choice: You can drift into passive consumption mode and scroll social media or... Do the thing The latter will always improve your mood

This Is What Happens When You Rely on Stimulants (00:45) Caffeine increases the sensitivity and/or number of dopamine receptors (i.e., it makes dopamine more potent) (01:48) Andrew has been experimenting with nicotine gum for cognitive enhancement. It works, but he limits himself to ~2mg 4x/week (and he's thinking about stopping altogether). Nicotine is a vasoconstrictor, so it increases blood pressure. (04:10) Andrew takes caffeine before resistance training sessions (but not much before cardio) (04:40) When you frequently combine energy drinks, nicotine, etc. before work sessions or workouts, what you'll find is that in the absence of these things, you won't be motivated. Don't rely on them. (05:14) Andrew drinks 400-500mg of caffeine daily (he weights 220 lbs.), and always before 3PM (06:06) "If you need a stimulant every time you're going to exercise, you're creating a pattern of behavior and likely some underlying neurochemical habits that aren't going to serve you well in the long run. You're going to feel less motivation." (06:49) Nothing creates a dopamine release profile like cold exposure @hubermanlab

The routine Elite A life dedicated to the protocols Is a life worth living Most of you don’t have it in you You’re too addicted to TikTok Go do some NSDR Do you even know what that is?

This is a brand new protocol Fresh from the protocol labs Years of testing It has finally leaked I remember when Huberman consulted me on this one years ago Glad to finally see it out there