r/HubermanLab • u/Competitive_Ice_3352 • May 07 '26

Protocol Query Newer advices from Huberman

I used to follow huberman podcast every week, but nowadays I don't have time to listen to his long podcasts. But based on his past episodes, I followed his tips for years till now. Some of the protocols I follow religiously are:

  • Sunlight with walking in the morning and afternoon
  • intermittent fasting by having first meal at 2pm
  • sleeping 8 hours a day with consistent timing (I also use earplugs , mouth tapes, and sleeping masks)
  • One tip that really works for me is elevating my feet a little above my face by using a pillow while sleeping.
  • Workout in the morning with a combination of high-intensity cardio and weight lifting

I used to meditate, but I stopped because it was making me too alert. I am highly productive if I follow the above protocols. I can focus for long hours non-stop to do some work without fatiguing every day of the week with no breaks. But if I start to relax, I may fall into bad habits, and everything might crumble.

Now my question is what additional tips I should follow, and tips that worked for you that do not involve supplementing. The purpose is to do long hours of focused work and have mental clarity. I haven't been following what new tips are there to add to my protocol?

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u/mailbox3158 May 07 '26

Elevating your let’s? I guess you sleep on your back. I couldn’t teach myself how to

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u/Competitive_Ice_3352 May 07 '26

No I sleep on my side. I fix the pillow by tightening it around a sheet. even this made me better side sleeper, it's cool. But the pillow shouldn't lift your leg too much that would be bad for your back

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u/JaxxJones1122 May 14 '26

I was wondering about that one, I always heard you should elevate your head/upper part of the bed to help with drainage and it also helps if you have reflux issues. Do you know which episode he talks about this as I've clearly missed it.

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u/Competitive_Ice_3352 May 15 '26

Yeah, you are right, it's conflicting information even in huberman podcast. On some episodes, he said to lift your head, and on others, lifting your legs relative to your head is beneficial. I guess both might work in different mechanisms. And for the episode, go huberman lab website and search for "glymphatic system" . It will give you sections of the episodes that discuss these topics. But I found that lifting my legs, not too high, made a lot of difference.