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Andrew Huberman
Jun 5, 2025
14 protocols
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Improving Health With Stronger Brain-Body Connection | Huberman Lab Essentials
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Behaviors
Emphasize Exhales
“If you want to be more calm, emphasize exhales.”
8:09 ·
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In this episode
14 protocols
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8:09
Emphasize Exhales
Behaviors
“If you want to be more calm, emphasize exhales.”
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8:41
Emphasize Inhales
Behaviors
“If you inhale deeply or vigorously and then exhale less long or less vigorously, you will increase your level of alertness through these purely mechanical aspects of your interoception. It only takes two or three of those before you start to feel more alert.”
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11:38
Sense Gut Fullness Before Eating More
Behaviors
“So if you eaten anything even if it a small volume of food in the last hour to three hours it actually a worthwhile practice to take a few moments, maybe 10, 20 seconds, and actually just try and concentrate on sensing the neurons in your gut and how full you are.”
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14:05
Replace Sugary Foods With Omega-3- or Amino-Acid-Rich Foods
Diet
“This is why for people that experience extreme sugar cravings or even mild sugar cravings, replacing those foods with foods that have high levels of omega-3 or amino acids can reduce sugar cravings.”
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14:28
Limit or Eliminate Simple Sugars
Diet
“I do believe that most, if not all of us should be trying to limit, if not eliminate simple sugars as much as possible, most of the time.”
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14:36
Fish Oil
Supplements
“Then things like high omega-3 foods, et cetera, maybe even want to supplement with fish oil or something similar to get omega-3s. There are other reasons for wanting to do that too.”
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17:04
Adjust Gut Microbiome Through Food
Behaviors
“The simple way to adjust these things in the proper ratios is to adjust your gut microbiome. The best way to adjust your microbiome is to ingest certain types of foods.”
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17:29
High Fiber Diet
Diet
“And what they did is they explored two types of diets. One is a high fiber diet.”
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17:50
Fermented Foods
Diet
“The bigger message is that all of us should be ingesting on a regular basis, daily basis, fermented foods of different kinds.”
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23:24
Ginger
Diet
“Showing that ginger can cause a notable reduction in nausea. How much ginger? One to three grams.”
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23:32
Cannabis (THC and/or CBD)
Supplements
“And some of you will not be surprised to learn that cannabis can reduce nausea. But cannabis, THC, and, or it turns out CBD, can reduce nausea.”
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27:58
Whole-Body Cooling
Behaviors
“So what you want to do is, as I've talked about before, you want to cool the bottoms of the feet, the palms of the hands and the upper part of the face.”
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33:18
Heartbeat Awareness
Behaviors
“And that is to learn to sense your heartbeats. And I think this is one of the reasons why meditation is powerful.”
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33:26
Meditation
Behaviors
“When you stop taking in exteroceptive information, information from the outside world, by closing your eyes and focusing inward, as they say, you start paying attention to your breathing cadence. You start directing your mind's attention to your heart rate.”