In this deep-dive conversation, Dr. Andrew Huberman joins Chris Williamson to discuss the latest protocols for optimizing the human brain and body. Moving beyond simple tips, Huberman explains the mechanisms behind stress, sleep, focus, and the role of spirituality in mental health. If you feel like your brain has been “hijacked” by the digital age, this is your manual for taking it back.
TL;DW (Too Long; Didn’t Watch)
- Cortisol is not the enemy: You need a massive spike in the first hour of waking to set your circadian clock and prevent afternoon anxiety.
- Digital focus is dying: To reclaim deep work, you must eliminate “sensory layering”—the buildup of digital inputs before you even start a task.
- Sleep is physical: Moving your eyes in specific patterns and using “mind walks” can physically trigger the brain’s “off” switch for body awareness (proprioception).
- Spirituality as a “Top-Down” Protocol: Relinquishing control to a higher power acts as a powerful neurological bypass for breaking bad habits and chronic stress.
Key Takeaways for 2026
1. The “Morning Spike” Protocol
Most people try to suppress cortisol, but Huberman argues that early morning cortisol is the “first domino” for health. By viewing bright light (sunlight or 10,000 lux artificial light) within the first 60 minutes of waking, you amplify your morning cortisol spike by up to 50%. This creates a “negative feedback loop” that naturally lowers cortisol in the evening, ensuring better sleep and reduced anxiety.
2. Eliminating Sensory Layering
Thoughts are not spontaneous; they are “layered” sensory memories. If you check your phone before working, your brain is still processing those infinite digital inputs while you try to focus. Huberman recommends “boring breaks” and a “no-phone zone” for at least 15 minutes before deep work to clear the mental slate.
3. The Glymphatic “Wash”
Brain fog is often a literal buildup of metabolic waste (ammonia, CO2) in the cerebral spinal fluid. To optimize clearance, Huberman suggests sleeping on your side with the head slightly elevated. This aids the glymphatic system in “washing” the brain during deep sleep, which is why we look “puffy” or “glassy-eyed” after a poor night’s rest.
4. The Next Supplement Wave
While Vitamin D and Creatine are now mainstream, Huberman predicts Magnesium (specifically Threonate and Bisglycinate) will be the next frontier. Beyond sleep, Magnesium is critical for protecting against hearing loss and the cognitive decline associated with sensory deprivation.
Detailed Summary
Understanding Stress & Burnout
Huberman identifies two types of burnout: the “wired but tired” state (inverted cortisol) and the “square wave” state (constantly high stress). The solution isn’t just “less stress,” but better-timed stress. Pushing your body into a high-cortisol state early in the day through light, hydration, and movement prevents the HPA axis from staying “primed” for stress later in the day.
The Architecture of Habits
Breaking a bad habit requires top-down control from the prefrontal cortex to suppress the “lower” hypothalamic urges (the “seven deadly sins”). Interestingly, Huberman notes that for many, this top-down control is exhausted by daily life. This is where faith and prayer come in; by “handing over” control to a higher power, individuals often find a neurological bypass that makes behavioral change significantly easier.
Hacking Your Mitochondrial DNA
The conversation touches on the cutting edge of “three-parent IVF” and the role of mitochondrial DNA (inherited solely from the mother). Huberman explains how red and near-infrared light can “charge” the mitochondria by interacting with the water surrounding these cellular power plants, effectively boosting cellular energy and longevity.
Thoughts and Analysis
What makes this 2026 update unique is Huberman’s transition from purely “bio-mechanical” advice to a more holistic view of the human experience. His admission of a serious daily prayer practice marks a shift in the “optimizing” community—moving away from the idea that we can (or should) control every variable through willpower alone.
The “Competitive Advantage of Resilience” is perhaps the most salient point of the discussion. In a world where “widespread fragility” is becoming the norm due to digital distraction, those who can master sensory restriction and circadian timing will have an almost unfair advantage in their professional and personal lives.
For more protocols, visit Huberman Lab or check out Chris Williamson’s Modern Wisdom Podcast.