Andrew Huberman just leaked his top 10 free longevity protocols to keep his body and brain healthy on the latest Diary of a CEO podcast I clipped them and broke them down so you can steal the whole system in 2 minutes: 1. Throw your phone away for 2... hours a day.show more

2. Get morning sunlight Even on a grey day, daylight in your eyes early spikes cortisol at the right time, keeps stress lower all day + sets up deeper sleep at night:

3. Get light on your skin Red and infrared light from the sun helps your mitochondria run more efficiently. One study showed it cut a blood sugar spike by more than 25%:

4. Train preferably in the morning hours. Alternate lifting and cardio, and lean on compound moves like pull ups, rows, dips, and squats. Morning exercise gives your body the cortisol spike it wants early in the day:

5. Use the physiological sigh for stress If you feel stress try 2 inhales through the nose, one long exhale through the mouth - your heart rate will drop immediately:

6. Get evening daylight. He calls it the Netflix inoculation. Daylight in your eyes in the late afternoon protects your sleep against screen light, so a night scroll doesn't nuke your melatonin as much.

7. Prioritise hydration. Make sure to drink 16 to 32oz of water when you wake up + around 80oz across the day. According to Andrew, it helps your body spike its morning cortisol & keeps your mind clear for the whole day.:

8. Eat (some) starches at night. Carbs lower cortisol, and your body needs low cortisol at bedtime. People who cut carbs too hard often sleep worse (for example, a bowl of rice or oats in your last meal can settle you).

9. Sleep on your side (head slightly elevated). During sleep your brain flushes out waste through the glymphatic system, which offsets dementia and clears the puffiness under your eyes, and side sleeping helps it drain.

10. Walk after you eat. Even 5 to 10 minutes buffers your blood sugar, because the soleus muscle in your calf is a hidden furnace for glucose:

Shout out to Andrew Huberman and the Diary of a CEO for sharing so much value once again. Make sure to watch the full interview on YouTube, there's an insane amount of value inside it that can't be packaged into a single thread. This is not medical advice, for educational purposes only.

We're the largest longevity-focused page across socials, so if you want daily, verified content on health and longevity, make sure to drop a follow at @LxngevityLab See you on the next one.

I agree with Andrew on all of these. Especially getting morning sunlight! It cannot be overstated!

The best protocols are always the simplest and lowest cost. Phone boundaries, natural light, real movement, and restorative sleep deliver higher biomarker ROI than almost anything else you can buy.

The only human trial that actually reversed a measured biological age used a drug stack, not a habits list: 9 men, growth hormone plus DHEA plus metformin, epigenetic age down by about 2.5 years in a year (Fahy et al., Aging Cell, 2019). None of these ten protocols have been tested against a clock like that. Would you run that test on your own audience if you could?

Talk to the real expert like @davidasinclair not the wannabes

Great list! Shared.

Thanks!

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