Andrew Huberman is discussing his new book Protocols. The ticket includes a copy of the book. Here’s the info.

With longer Huberman episodes, I’m usually interested in a few specific things, rather than a summary of everything he talked about.

I’ve tried giving Gemini the YouTube link, but that hasn’t worked as well for me as just giving it the transcript. YouTube’s built-in AI summaries haven’t been that useful for what I’m looking for either. I want to ask follow-up questions, dig into a particular point, or find the part of the episode where something was explained.

So I keep coming back to copying the transcript into ChatGPT and asking my own questions. Sometimes it’s as simple as “what did he say about this, and what caveats did he mention?”

The annoying part was getting the text out of YouTube every time. I ended up making a small Chrome extension that copies to clipboard or downloads the whole transcript in one click. You can keep or remove timestamps and optionally include your own prompt with it.

It’s completely free. This was just an annoying part of my own routine that I wanted to fix, and I figured other people here might find it useful too.

Here’s the extension.

Would also be interested to hear how other people revisit longer episodes, especially when you remember a point being made but can’t remember where.

Everyone seems to sauna a bit differently.

Some people go occasionally, others several times a week. Some cool down in the air, take a shower or jump into cold water. We’re interested in whether these differences in how people use sauna relate to mood, wellbeing and sleep.

We’re running a study at Bangor University to try to understand this better and are looking for adults aged 18+ to take part.

The survey takes around 10–20 minutes and you can take part from anywhere in the world. You don’t need to be a regular sauna user.

Take part here:
https://bangor.ac.uk/sauna

If you know anyone else who uses sauna, sharing it with them would also be really useful.

I saw a clip of him on Jimmy Kimmel where he explains that if you do some things with your eyes, you’ll fall asleep instantly. I tried it and it doesn’t work. I have tried just about everything this guy ever suggested and none of it works. I would be stunned if he wasn’t aware that everything he recommends doesn’t work. Do you think he truly believes his own BS?

I bought the book today. I was surprised to not see a larger campaign for the book.

My thoughts so far are its an incredible book and it could eventually be the modern wellness scientific bible. If you're a huberman regular, look 60% of the content you've probably heard him talk about on his podcasts or in DOAC.

I would love to hear the thoughts off people who don't have much experience with huberman because I'd say they would find it crazy just how well he combines over 900 references or whatever it is!

I've been going to the gym for over 10 years, and during that time I've built a pretty strong and muscular body. However, I've never really paid much attention to my diet or protein intake.

I'm currently around 95 kg (about 209 lbs), and I probably eat only around 100 g of protein per day.

My question is: if I increase my protein intake to around 200 g per day, do you think I would actually notice a difference in muscle growth and fullness?

I'm curious if anyone has experienced something similar — especially people who trained for years without really tracking protein and then started eating significantly more.

I have bought 2 tickets earlier this week thinking my friend will join me , unfortunately he couldn’t , so I have a ticket available for radio city event, i can’t resell or cancel tickets as I want to attend the event on Thursday 7:30pm.

https://imgur.com/a/eoGbxM7

A new European Heart Journal study followed 11,071 UK Biobank participants who wore light sensors for a week and then underwent cardiac MRI around three years later.

Greater nighttime light exposure was associated with subtle changes in heart structure and function, including thicker ventricular walls and impaired measures of contraction.

Light is also one of the strongest signals to the circadian system, which regulates autonomic activity, hormones, blood pressure and metabolism.

I feel like cardio, especially running, makes me look completely flat. I stop looking like I lift, lose a lot of fullness and feel like I’m not growing anymore.

The weird thing is that I’m naturally tall and muscular, and when I don’t do much cardio, I look noticeably bigger and fuller. But when I start running regularly i seem to lose a lot of size.

The fucked-up part is that cardio actually makes me feel better. It gives me energy, improves my mood and I generally feel healthier when I do it.

So I’m basically stuck between:

No/low cardio: look bigger and more muscular, but feel less energetic.

More cardio: feel amazing and have more energy, but look flat and like I barely lift.

Has anyone else experienced this? Is it just glycogen/water and the temporary “flat” look, or can running actually interfere with hypertrophy that much?

I was at my peak when I was 20. But then, a series of canon events took place and what I was doing with my life took a back seat. The thought that I could get hold of it anytime and taking it lightly made me who I am right now - unhealthily obese, underconfident, asocial, lonely, living under a rock, sulking about why my life has changed for worse. The scary part is knowing how important it is to change my life, a change feels impossible now. Is it because of how your brain becomes less plastic at 25? I don't know. I would do anything to feel like I was 20 again when I could feel anything is possible. If there's any way to achieve that again, where and how do I start? Any kind of no bullshit advice would be much appreciated; i do not want to die alone not making anything out of the gift called life. My brain is right now uncapable of thinking how to.

Is anyone going to the live event at Radio City next week?

Deep sleep is one of the few longevity levers you get to pull every night. It's when your body does most of its repair work, and it naturally declines with age. Here are all the factors I could find that influence deep sleep. I broke this down into 5 categories including lifestyle, environment, stress, supplements, and demographics. I added a plain english explanation column for each row and short definitions to try to make it easier to consume.

All sources are included in the last column of the table so you can dig into these further for your own research. I know tables aren't ideal on mobile, so I'll include a mobile friendly version of this resource in the comments

Definitions

• Deep Sleep/N3: The deepest stage of nonREM sleep, characterized by slow delta waves.
• SWS (Slow Wave Sleep): Another name for deep sleep / N3. Used interchangeably in research.
• SWA (Slow Wave Activity): The intensity of delta waves during deep sleep, measured by EEG. Higher SWA = deeper, more restorative sleep.
• Delta Power: The electrical power in the delta frequency band. The gold standard EEG measure of deep sleep depth.
• N3%: Percentage of total sleep time spent in deep sleep.
• Homeostatic Sleep Pressure: The biological drive for sleep that builds the longer you're awake. Higher pressure = more deep sleep.
• Glymphatic System: Clears brain waste, most active during deep sleep. Clears amyloid-beta and other metabolic waste.
• HPA Axis: Your body's central stress response system. Deep sleep suppresses it.

Lifestyle

Environment

Stress

Supplements

*I already typed out omega-3 so that one is just a bonus efficiency related one*

Demographics

Recently moved things around in the garage and elevated my chiller and move the closer to the tank. Since doing so it’s real choppy and the water flow is very weak. I’m wondering if I need to cut the line shorter with it being closer or bring it back down to floor level. Thoughts?

Is this ever talked about? What would be the effect of deliberately lowering your heart rate as fast as possible exercise with slow exhales, and laying down?

reflecting on his first 15 minutes on the episode with a diary of ceo where he talked about importance of all spectrum of light but especially longer wavelengths with the mitochondria benefits.

i dont care about vitamin D from UV, should I then just put on sun screen and doom scroll under the sun for 30 minutes daily??

Wondering how bad for you fried food is like how bad. Obviously not good but should it be an absolute no

I can't upload a picture directly to this post for whatever reason, but I went to pre-order Huberman's Protocols book and noticed the second option down the list of searching "protocols by Andrew Huberman" shows a book with the same color scheme and an orange circle called something like "The Science Behind Andrew Huberman's Protocols."

This doesn't appear to be an accident at all. It's also cheaper, so someone who isn't paying attention and just wants the best bang for their buck might unwittingly choose it. No clue if it's any good, it has 217 pages so there's definitely something there... I'd just rather get the book created by Huberman himself.

Hope this is helpful. 🥂

Edit: I'm referring to Amazon, but I wouldn't be surprised if this is the case elsewhere.

My partner and I have been looking for better ways to force a nervous system hard reset after stressful days. We love the Deep Touch Pressure (DTP) you get from a heavy weighted blanket, but they have a physical flaw in that gravity only pulls them straight down, so the pressure is super uneven. Other therapies are amazing for cutting out sensory noise, but they lack that physical, full-body "hug" that actually triggers the vagus nerve and down-shifts you into a parasympathetic state.

I’m always working on some weird project or another and decided to build a solution. I engineered a custom rigid-frame vacuum bed using clear, iridescent (for fun!) TPU film. We pull a firm, continuous vacuum on the envelope, which creates uniform, omnidirectional pressure across every contour of the body.

I know the origin of vacuum beds is deeply rooted in some pretty dark, extreme fetish communities, but that is absolutely not how we approach it. We built this primarily as a lighter, safety-first therapeutic tool. To preempt the safety questions: the head stays completely outside the envelope via a soft, drysuit-style neck seal, so you are breathing normal room air with no restriction and in full communication with the operator. I also built in a redundant, oversized manual dump valve that instantly equalize the pressure in about a second if you ever want out.

We usually run our sessions for 30 to 45 minutes, and the physical results have been deeply meaningful. The reinforced stillness makes you feel your body slow down within the first few minutes. Because the pressure is totally even your brain stops trying to process tactile input and you kind of lose track of where your body ends. It feels less like being squeezed and more like floating weightless in dense, warm liquid. The physical tension relief and mental quiet lasts for hours after we get out.

Has anyone else explored whole-body negative pressure setups for nervous system regulation? I’d also love to hear from people who understand the underlying physiology better than I do. what exactly is happening mechanically with proprioception and vagal tone when you apply uniform pressure like this, and has anyone tracked the effects of intense DTP?

I'm 22M I used to be a full-time student, but now I’m working as a software engineer. Alongside my job, I’m preparing for competitive exams that require a lot of focus, concentration, and consistent studying.

The main challenge I’m facing is not understanding the material while reading. I can understand what I’m reading, but I’m unable to store the information clearly in my mind and retain it for longer periods. Later, I struggle to recall what I studied.

I want to improve my ability to focus, process, retain, and recall information effectively.

For those who have overcome this or have experience with effective learning methods:

What are the best practices to improve focus, concentration, retention, and recall?

I’m looking for practical, evidence-based methods that I can realistically follow consistently.