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The Diary of a CEO with Steven Bartlett · September 3, 2026 · 2h 16m

Andrew Huberman: My Exact Routine To Optimize Brain & Body, I Do All Of These Every Day!

Dr. Andrew Huberman

Andrew Huberman, Stanford neuroscientist and host of the Huberman Lab podcast, returns to share his daily protocols for optimizing brain and body. He explains why the morning cortisol spike is beneficial, reframes cortisol as a necessary energy-mobilizing hormone, and advocates for doing hard things to build resilience. Huberman also discusses an eye movement trick to fall asleep, the benefits of post-meal walks, and offers a neuroscientist's perspective on religion and spirituality. The episode promotes his upcoming book 'Protocols' and includes practical, science-backed routines.

This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.

Canon

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Post-Meal Walk Lowers Blood Sugar02:03:44
A short walk after a meal reduces the postprandial blood sugar spike.
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Highlights

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Morning Cortisol Is Beneficial00:03:44
The natural rise in cortisol upon waking is a healthy response that primes the body for the day.
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Morning Sunlight Anchors Circadian Rhythm00:07:55
Viewing bright morning light within the first hour of waking sets the body's internal clock, improving sleep and mood.
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Doing Hard Things Builds Resilience00:35:48
Deliberately seeking out discomfort strengthens willpower and tenacity, referencing the 'comfort crisis'.
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Cortisol Is Not the Stress Hormone00:43:29
Cortisol is reframed as an energy-mobilization hormone, not merely a stress hormone.
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Eye Movement Trick to Fall Asleep00:55:44
An eye movement technique can help calm the nervous system and make falling back asleep easier.
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Neuroscientist's View on Religion and Spirituality01:18:25
Huberman shares his perspective on God, prayer, and religion from a neuroscientific standpoint.
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References

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Protocols: An Operating Manual for the Human Body — Andrew Huberman (2026) — Huberman's upcoming book discussed in the episode

Misc

✧Huberman discusses his upcoming book 'Protocols: An Operating Manual for the Human Body'.
✧Listeners can take a 'Protocols' quiz online.
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