Named Protocols
There is no single Huberman protocol. There are several, each with its own numbers. The morning routine is sunlight within 30-60 minutes of waking and caffeine delayed 90-120 minutes. The sleep cocktail is 145 mg of magnesium threonate, 50 mg of apigenin and 100-400 mg of theanine. The sauna protocol is 2-3 sessions a week, 5-20 minutes each, at 176-212 degrees Fahrenheit.
10 separate instructions across 3 protocols. Rhonda Patrick reads 4 of them differently.
4 backed by another expert · 2 nobody else has addressed
Where another expert contests one of these lines, the fight is over the number rather than the idea. Rhonda Patrick agrees the sauna works and calls two sessions a week the floor instead of the target. She agrees magnesium threonate reaches the brain and reads the animal work as a human dose an order of magnitude above the 145 mg in the cocktail.
“So 145 milligrams of magnesium threonate. 50, 5-0, milligrams of apigenin. And again, you could just take the apigenin on its own. And 100 to 400 milligrams of theanine” ▸ 74:33The Sleep Cocktail, line by line →
“One way that you can ensure that that cortisol peak occurs early in the day right about the time that you wake up is to view bright light, ideally from sunlight, within the first 30 to 60 minutes after waking” ▸ 16:40The Morning Routine, line by line →
“20 minutes can also be beneficial, but 80 to 100 degrees Celsius, meaning 176 degrees Fahrenheit to 212 degrees Fahrenheit is the general range that this and most studies use” ▸ 29:58The Sauna Protocol, line by line →
Protocols are the routines. The supplements are a separate list.
Everything Huberman takes, with a receipt for each →He has several rather than one. The morning routine is sunlight within 30-60 minutes of waking, caffeine delayed 90-120 minutes, and a wake time that varies by no more than an hour. The sleep cocktail is 145 mg of magnesium threonate, 50 mg of apigenin and 100-400 mg of theanine. The sauna protocol is 2-3 sessions a week at 176-212 degrees Fahrenheit.
Magnesium threonate 145 mg, apigenin 50 mg and theanine 100-400 mg, 30-60 minutes before sleep. He says you do not necessarily need all three, and that about 5% of people get gut distress from the magnesium threonate and should skip it.
90 to 120 minutes, so the adenosine left over from the night clears before caffeine blocks it. That is the number the rest of the panel does not settle on: the delay given on Rhonda Patrick's channel is about an hour.
Some lines are uncontested and some are not, and the split is per line rather than per protocol. Rhonda Patrick is the one who keeps arriving at a different number, on sauna frequency, sauna session length and the magnesium dose. Each protocol page carries the line-by-line check for Pro members.
Educational synthesis of what these experts said on video, not medical advice.