All Andrew Huberman Mental Health Protocols

Having a solid foundation for mental health isn’t a luxury – it’s a necessity. Just like you wouldn’t try to drive a car without wheels, you shouldn’t try to navigate life without taking care of your brain.

And who better to learn from than Stanford neuroscientist Andrew Huberman? The guy literally studies brains for a living! 🧠

So I’ve put together this comprehensive guide to Huberman’s mental health protocols – the stuff he talks about that’s actually backed by science (not just “wellness” fluff).

Let’s dive in!

We all know that our mental health isn’t just one thing – it’s built on a foundation of daily habits that either support or undermine our brain function. According to Huberman, these 8 habits form the core of good mental health:

1. Quality Sleep: The Non-Negotiable Foundation

This isn’t just about getting “enough” sleep – it’s about optimizing your sleep environment and timing. Huberman recommends:

• Consistent sleep and wake times (yes, even on weekends)
• Keeping your bedroom cool and dark (blackout curtains are your friend)
• Limiting blue light exposure before bed
• Avoiding caffeine after 2pm (sorry afternoon coffee lovers!)

If you’re struggling with sleep, check out my full guide to natural sleep improvements for more detailed tips.

2. Morning Sunlight: Your Brain’s Reset Button

This might sound weird, but getting direct sunlight exposure within 30-60 minutes of waking up is one of the most powerful things you can do for your mental health. 🌞

Why? It resets your circadian rhythm, boosts alertness, and improves your mood – all for free!

Huberman suggests 2-10 minutes on bright days and 10+ minutes on cloudy days. And no, viewing it through a window or wearing sunglasses doesn’t count – your retinas need that direct light!

3. Movement: The Original Antidepressant

Before we had SSRIs, we had movement. Your body is designed to move, and when it doesn’t, your mental health suffers.

Huberman recommends:

• Zone 2 cardio (where you can still talk but are definitely exercising)
• Daily walking (especially outdoors)
• Strength training 2-3 times per week

The best part? You don’t need to be a gym rat. Even a daily 20-minute walk can make a massive difference in your mental state.

4. Brain Nutrition: Feed Your Mind

Your brain uses about 20% of your body’s energy despite only being 2% of your body weight. It’s hungry! And it needs specific nutrients:

• Omega-3 fatty acids (found in fatty fish, flaxseeds)
• Vitamin D (supplementation may be necessary, especially in winter)
• Magnesium (most Americans are deficient)
• A good multivitamin as insurance

Huberman also suggests limiting processed foods and excessive alcohol, which can increase inflammation and disrupt sleep.

5. Hydration: The Simple Fix

I know, I know – “drink more water” is the most basic advice ever. But hear me out.

Even mild dehydration can affect your mood, energy levels, and cognitive function. Your brain is literally 75% water!

Huberman suggests aiming for clear or light yellow urine as a simple indicator of good hydration. 💧

6. Social Connection: The Antidote to Loneliness

Humans are social creatures, and loneliness is as damaging to health as smoking 15 cigarettes a day.

You don’t need to be a social butterfly, but Huberman emphasizes the importance of:

• Having meaningful conversations regularly
• Maintaining close relationships
• Finding community (whether online or in-person)

7. Deliberate Decompression: Scheduled Downtime

Your brain isn’t designed to be “on” 24/7. Huberman recommends scheduling intentional downtime using techniques like:

• NSDR (Non-Sleep Deep Rest) – guided relaxation that’s not quite meditation
• The physiological sigh (double inhale through nose, long exhale through mouth)
• Meditation or mindfulness practices

These practices activate your parasympathetic nervous system – the “rest and digest” mode that counterbalances stress.

8. Gratitude Practice: Rewiring Your Brain

This isn’t just feel-good fluff – research shows that gratitude practices literally rewire your neural pathways.

Huberman suggests spending just 2-3 minutes daily writing down or mentally noting 3-5 things you’re grateful for. Simple but powerful! 🙏

Beyond the foundational habits, Huberman has a specific protocol for managing stress. Think of this as your emergency toolkit when life gets overwhelming:

1. Get Your Morning Sunlight Fix

We already covered this, but it’s so important that Huberman includes it in both protocols. Morning sunlight exposure is non-negotiable for mental health.

2. Optimize Sleep Environment

When stressed, sleep becomes even more critical. Double down on:

• Keeping your bedroom cold (65-68°F)
• Complete darkness
• Consistency in your sleep-wake schedule

3. Use Strategic Breathwork

When stress hits hard, your breathing is your first line of defense:

• The physiological sigh: Double inhale through your nose followed by a long exhale through your mouth. This quickly reduces stress by lowering carbon dioxide levels.
• Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.

These techniques work because they directly influence your nervous system – no meditation skills required!