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Andrew Huberman
Dec 30, 2024
20 protocols
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How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson
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Diet
Eat Mostly Whole Foods
“For me personally, I strive to eat mostly whole foods.”
3:16 ·
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In this episode
20 protocols
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3:16
Eat Mostly Whole Foods
Diet
“For me personally, I strive to eat mostly whole foods.”
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3:28
Protein Intake
Diet
“With David, I'm able to get 28 grams of protein with the calories of a snack, which makes it very easy to hit my protein goals of one gram of protein per pound of body weight each day.”
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47:07
Religious Treatment for Addiction
Behaviors
“And it was known among alcohol researchers it been known for 60 years more even that the most reliable treatment for alcoholism was religious transformation. And this is well accepted among researchers in the field who have no religious affiliation whatsoever.”
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54:16
Avoid Pornography
Behaviors
“It slightly exceeds, that's exactly what pornography does, it's a super stimulus, right? And it's not surprising that young males in particular are susceptible to that because male sexuality in human beings is very visually oriented, very.”
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55:58
Avoid Refined Sugar
Diet
“There isn't much difference between manufacturing sugar and manufacturing cocaine. I mean, you take something that's available in its natural form in relatively low concentrations and purify it.”
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56:30
Vegetables
Diet
“I eat meat, vegetables, fruit, and some starches, unrefined starches, in any event.”
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1:00:00
Steak
Diet
“You probably haven't done this experiment in a while, but if you've ever just had, you know, ribeye steak or two, it's pretty satiating.”
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1:00:10
Avoid Refined Starches After Satiating Meals
Diet
“If one takes, then even after you've eaten all that, one bite of pasta, one bite of pasta, the next impulse is more, right?... Because blood glucose goes up and then you desire more because blood glucose elevations are linked directly to the dopaminergic system.”
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1:00:34
Avoid Highly Processed Foods
Diet
“I do think that there are elements to our food, modern food, if you will... But highly processed foods, pornography, any drug that spikes dopamine dramatically... very quickly hijacks these circuits.”
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1:02:25
Pittsburgh Char Steak
Diet
“If you're going to order a steak, order a Pittsburgh char. The char on the outside is incredibly tasty.”
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1:26:54
12-Step Programs
Behaviors
“I think in 12-step programs, they allow the steps to be milestones. I mean, there's clearly a dopaminergic component... I think there are 12 step programs for this and so forth and other things.”
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1:40:09
Voluntarily Confront What You're Avoiding
Behaviors
“This is what we learned in as clinical psychologists with exposure therapy, right? You find this particulars of what someone is afraid of, that turns out to be somewhat irrelevant.”
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2:05:42
Morning Orderliness Ritual
Behaviors
“One of the first things I do when I wake up in the morning, I look around the kitchen, I look around my room and I try and get things in order.”
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2:51:27
Morning Bright Light Exposure
Behaviors
“Not a single thing out there about, hey, folks, if you're going to be indoors this much, get some sunlight in your eyes in the morning or else you're going to have trouble sleeping. Trouble sleeping equates to mental health issues, stress, uncertainty.”
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2:51:38
Deliberate Breathing
Behaviors
“My lab was working on ways to regulate stress through deliberate breathing, through other mechanisms. It was like, well, I want people to have tools, zero-cost tools, to deal with their stress.”
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2:56:41
Hypnosis
Behaviors
“Hypnosis is a tool that can allow you to solve a particular problem because it has some aspect of neuroplasticity there.”
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2:56:47
Use Non-Sleep Deep Rest
Behaviors
“Non-sleep deep rest, which is a thing that was built out of this practice called yoga nidra, where you go into an awake but deeply relaxed state, allows you to restore your vigor.”
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2:56:58
Meditation
Behaviors
“Meditation to me is a way of enhancing one's ability to focus. You know, third eye meditation of concentrating your breath, et cetera. I mean, we know based on the data, improves focus.”
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3:50:39
Use Deliberate Cold Exposure
Behaviors
“We also have protocols related to deliberate cold exposure, get a lot of questions about that, deliberate heat exposure, and on and on.”
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3:50:39
Use Deliberate Heat Exposure
Behaviors
“We also have protocols related to deliberate cold exposure, get a lot of questions about that, deliberate heat exposure, and on and on.”