Huberman protocols

Protocols discussed on Andrew Huberman’s podcast or in his Protocols book include:

1. Go outside and look at the sun for 5-10 minutes as early as possible after sunrise, ideally within the first 30-60 minutes after you wake up.
   1. Extend to 15 minutes on cloudy days, and at least 30 minutes on densely overcast days.
   2. If your eyes reflexively close when you look at the sun, look slightly to the left/right of the sun. Follow your reflexes, do not fight them.
   3. If it is dark outside for extended periods of time after you wake up compensate with a 10000 lux artificial light source.
   4. Benefits: More energy during the day + better sleep at night.
   5. Why does it work (to the best of my understanding): Early in the day exposure to sunlight syncs your circadian clock w/ the solar cycle => promotes wakefulness + more energy during the day (e.g. cortisol goes up, melatonin goes down), and sleepiness during the evening.