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#1042 - Dr Andrew Huberman - How to Reclaim Your Brain in 2026

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Jan 5, 2026

Guest

Andrew Huberman

Dr. Andrew Huberman, a renowned neuroscientist from Stanford University, shares essential insights on optimizing brain health and performance. He delves into the benefits of morning cortisol and the science behind effective sleep practices. Andrew discusses strategies to combat burnout, emphasizing morning routines and evening wind-downs. Listeners learn about practical habits for focus, including the importance of limiting distractions and testing for memory retention. Plus, he reveals upcoming wellness trends like new supplements and dietary insights.

03:05:36

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Episode notes

00:00 / 00:00

Morning Cortisol Is Beneficial

Cortisol is not simply a ‘stress hormone’ but the energy-deploying signal that wakes you and mobilizes glucose.
Spiking morning cortisol (via bright light, hydration, movement) improves daytime function and lowers late-day cortisol spikes.

00:00 / 00:00

Get Morning Bright Light Fast

Get bright light within the first hour after waking to increase the cortisol awakening response and boost alertness.
If sunlight isn't available, use a 10,000 lux artificial light and combine with hydration and brief movement.

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Time Your Day Around Two Windows

Make the first 1–3 hours of your day ‘go time’ (light, hydrate, move, caffeine if needed) and the last 1–2 hours the inverse (dim lights, stop caffeine, slow breathing).
This timing preserves a high morning cortisol and low evening cortisol for better sleep and mood.

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Bright light, hydration and the morning spike

02:47 • 3min

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Timing stress to avoid burnout

05:40 • 4min

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Forms of burnout and recovery steps

09:21 • 4min

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Light, melatonin and bedroom lighting

13:16 • 2min

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Sleep as the ultimate reset

15:44 • 2min

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Nonprescription sleep aids and herbs

17:23 • 3min

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Hydration, electrolytes and energy

Why morning cortisol is beneficial

21:42 • 7min

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Strategies for calming a racing mind

28:22 • 24sec

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Eye movements & proprioception to fall asleep

28:46 • 2min

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Mind-walks and resonance breathing

Glymphatic clearance and sleep position

34:08 • 3min

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Lymphatic drainage and facial aesthetics

37:28 • 2min

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Practical sleep posture and snoring fixes

39:27 • 13min

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How to make habits easier with neuroscience

51:57 • 2min

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Boring breaks, reflection and memory

53:36 • 3min

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Sensory load, attention and focused work

56:56 • 5min

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Concentration rituals and no-phone zones

Overcoming bad habits via top-down control

01:07:31 • 4min

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Spirituality, higher power and behavior change

01:11:31 • 10min

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Practical study tips: testing and reflection

01:21:59 • 5min

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Dopamine, rewards and addiction framing

01:26:43 • 7min

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Media cycles and scientific trends

01:33:39 • 18min

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Supplements and the next wellness trends

01:51:22 • 24min

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Alcohol evidence and zero-is-best conclusion

02:15:23 • 10min

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Fiber, fermented foods, and the microbiome

02:25:39 • 4min

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Red light, mitochondria and sunlight benefits

02:29:27 • 11min

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Genetics, mitochondria and inheritance

02:39:57 • 10min

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Chris's health journey and investigative medicine

02:50:27 • 14min

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Friendship, recovery and final reflections

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Dr Andrew Huberman is a neuroscientist, Associate Professor at the Stanford University School of Medicine and a podcaster. There’s an overwhelming amount of information on how to level up your body and mind, and it can be difficult to know where the latest science truly stands. Thankfully, Dr. Andrew Huberman breaks down the research on habits, the brain, sleep, supplements, and his personal go-to protocols. Expect to learn why high cortisol isn’t actually a bad think to have a lot of, Andrew’s advice on how to overcome burnout, what the new science of better sleep would be, how to make and set better habits easier, what Andrew thinks of the new “protein in everything” trend, the next wave of supplements to take to optimise your life, Andrew’s take on religion and faith and much more…

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