The Network State Podcast #26 - Andrew Huberman
52 snips
Jan 13, 2026 
Andrew Huberman, a Stanford neurobiology professor and host of the Huberman Lab podcast, dives into the fascinating world of health and performance. He discusses the importance of regulating cortisol levels, optimizing morning and evening routines for energy and sleep, and using tech like wearable sensors for real-time health monitoring. The conversation also explores designing environments that promote healthy behaviors and the innovative use of AI for personalized health feedback. Huberman's insights are both actionable and visionary!
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Optimize Cortisol Rhythm
- Boost your morning cortisol by getting bright light, hydrating, and exercising within the first hours after waking.
- Lower pre-bed cortisol with long-exhale breathing, dim light, and avoiding late caffeine or heavy evening exercise.
Practical Morning Rituals
- Prioritize getting a strong morning cortisol peak each day and protect evening cortisol to improve sleep and longevity.
- Use bright morning light, timely exercise, hydration, and consider licorice root only with medical awareness.
Engineer Waking Brain States
- Waking brain states need the same engineering attention as sleep technology has received.
- AI and sensors can guide waking states the way eight sleep optimizes nighttime sleep.