Protocols - Andrew Huberman

• Protocols - Andrew Huberman
• 01-Opening Credits.mp3 340.5 KB
• 02-Disclaimer.mp3 819.4 KB
• 03-Dedication.mp3 346.9 KB
• 04-Introduction.mp3 23.6 MB
• 05-Chapter 1 Protocols for Sleep.mp3 6.3 MB
• 06-Sleep Protocol 1 View Sunlight as Soon as Possible After Waking.mp3 23.2 MB
• 07-Sleep Protocol 2 View Sunlight in the Late Afternoon.mp3 4.6 MB
• 08-Sleep Protocol 3 Avoid Viewing Bright Lights in the Final Hour Before Bedtime.mp3 8 MB
• 09-Sleep Protocol 4 Find Your Ideal To-Sleep and Wake-Up Times and Strive to Adhere to Them.mp3 18.8 MB
• 10-Sleep Protocol 5 Lower Your Core Body Temperature at Night.mp3 4.5 MB
• 11-Sleep Protocol 6 Increase Your Core Body Temperature in the Final One to Two Hours of Sleep Before You Wake Up.mp3 1.8 MB
• 12-Sleep Protocol 7 Nap (Correctly) to Offset Minor Sleep Deficits.mp3 7.3 MB
• 13-Sleep Protocol 8 Use Non-Sleep Deep Rest (NSDR) to Offset Sleep Deficits (and to Get Better at Falling and Staying Asleep at Night).mp3 7.1 MB
• 14-Sleep Protocol 9 Consider Supplements to Support Sleep.mp3 7.1 MB
• 15-Sleep Protocol 10 Approach Prescription Sleep Drugs with Caution.mp3 3.1 MB
• 16-Sleep Protocol 11 Adjust Your Caffeine Schedule to Improve Your Sleep.mp3 8.2 MB
• 17-Sleep Protocol 12 Avoid Alcohol Within Eight Hours Before Sleep.mp3 4.1 MB
• 18-Sleep Protocol 13 Avoid Cannabis as a Sleep Aid.mp3 3.8 MB
• 19-Sleep Protocol 14 Avoid Screens Within an Hour or More Before Bedtime.mp3 3 MB
• 20-Sleep Protocol 15 A Tip Sheet for Avoiding Jet Lag.mp3 5.2 MB
• 21-Chapter 2 Protocols for Exercise.mp3 31.6 MB
• 22-Exercise Protocol 1 Walk as Much as Possible Each Day.mp3 9.6 MB
• 23-Exercise Protocol 2 Resistance Train Three Times per Week.mp3 46.7 MB
• 24-Exercise Protocol 3 Do Cardiovascular Training Three Times per Week.mp3 15.6 MB
• 25-Exercise Protocol 4 Incorporate Brief Mobility and Flexibility Work Two to Four Times per Week.mp3 9.3 MB
• 26-Chapter 3 Protocols for Stress Control.mp3 17.1 MB
• 27-Stress Control Protocol 1 Do One to Three Physiological Sighs to Reduce Stress Fast.mp3 7.9 MB
• 28-Stress Control Protocol 2 Use Deliberate Cold Exposure to Raise Your Stress Threshold.mp3 17.9 MB
• 29-Stress Control Protocol 3 Do Non-Sleep Deep Rest (NSDR) to Buffer Against Stress.mp3 4.4 MB
• 30-Stress Control Protocol 4 Do a Micro Meditation Immediately After Waking Up.mp3 3.7 MB
• 31-Stress Control Protocol 5 Boost Your Morning Cortisol and Catecholamine Peak.mp3 12.3 MB
• 32-Stress Control Protocol 6 Consider Specific Supplements to Help Offset Excessive Stress.mp3 11.7 MB
• 33-Chapter 4 Protocols for Nutrition.mp3 31.7 MB
• 34-Nutrition Protocol 1 90 Percent or More of the Food You Eat Should Be Unprocessed or Minimally Processed.mp3 14.2 MB
• 35-Nutrition Protocol 2 Stay Hydrated.mp3 7.7 MB
• 36-Nutrition Protocol 3 Eat High CPC Ratio Protein at Each Full Meal.mp3 8.1 MB
• 37-Nutrition Protocol 4 Choose Fibrous Vegetables and (Some) Fruit as Your Major Sources of Carbohydrates Part 1.mp3 4.4 MB
• 38-Nutrition Protocol 4 Choose Fibrous Vegetables and (Some) Fruit as Your Major Sources of Carbohydrates Part 2.mp3 6.9 MB
• 39-Nutrition Protocol 5 Consume Healthy Fats as Part of Most Meals and Snacks.mp3 5.5 MB
• 40-Nutrition Protocol 6 Consume Low-Sugar Fermented Foods.mp3 6.1 MB
• 41-Nutrition Protocol 7 Consume Fatty Ocean Fish andor Consider Omega-3 Supplements.mp3 3.6 MB
• 42-Chapter 5 Protocols for Light.mp3 10.8 MB
• 43-Light Protocol 1 View Bright Light in the First Hour After Waking to (Further) Increase Your Morning Cortisol Levels.mp3 14.3 MB
• 44-Light Protocol 2 View Sunlight in the Late Afternoon andor Early Evening to Help Buffer You Against Negative Effects of Artificial Light at Night.mp3 5.2 MB
• 45-Light Protocol 3 Avoid Viewing Bright Light One Hour Before Your Bedtime.mp3 12.9 MB
• 46-Light Protocol 4 Expose Your Upper and Lower Body Skin to Sunlight During the Day.mp3 10.7 MB
• 47-Light Protocol 5 Expose Your Skin and Eyes to Long Wavelength Light (Red, Near-IR, and Infrared).mp3 14.8 MB
• 48-Chapter 6 Protocols for Focus, Motivation and Learning.mp3 16.9 MB
• 49-Learning Protocol 1 Shift into a State of Alertness and Focus Part 1.mp3 24.7 MB
• 50-Learning Protocol 1 Shift into a State of Alertness and Focus Part 2.mp3 32.6 MB
• 51-Learning Protocol 2 Use Mental Contrasting to Achieve a “State of Urgency” and Reach Your Goals.mp3 14.8 MB
• 52-Learning Protocol 3 Embrace Errors to Improve Your Performance.mp3 8.6 MB
• 53-Learning Protocol 4 Prioritize Sleep the Night After a Learning Bout.mp3 1.4 MB
• 54-Learning Protocol 5 Incorporate Micro Rests into Your Learning Bouts.mp3 3.8 MB
• 55-Learning Protocol 6 Increase Retention of New Skills and Information with Mental Rehearsal.mp3 2.7 MB
• 56-Chapter 7 Protocols for Personal Growth.mp3 7.6 MB
• 57-Personal Growth Protocol 1 Replace Mind Wandering with Present-Tethered Awareness.mp3 10.9 MB
• 58-Personal Growth Protocol 2 Apply James Hollis’s Guide to Creating Your Best Life.mp3 22.9 MB
• 59-Personal Growth Protocol 3 Resolve Inner Pain Points Through Expressive Writing.mp3 6.4 MB
• 60-Personal Growth Protocol 4 Reframe Loss to Effectively Move Through Grief.mp3 8.3 MB
• 61-Before We Conclude.mp3 1.5 MB
• 62-Acknowledgments.mp3 11.2 MB
• 63-Closing Credits.mp3 641.7 KB
• protocols-cover.jpg 83.3 KB

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