47 protocols · 7 chapters · one simple template
Small daily switches for better sleep, energy, focus and mood.
Every protocol from neuroscientist Andrew Huberman’s book Protocols, turned into a simple illustrated card. Read the 30-second version or the long read, see why it works, adapt it to life in India, and track it for a week.
The template
Every protocol card has the same eight parts
Read only the first part if you are busy. Read all eight if you are curious. The order never changes, so you always know where to look.
- 1In 30 seconds
The quick read: what to do and why, in two or three sentences.
- 2Picture it
An animated diagram that shows the idea at a glance.
- 3Why do it
Three real reasons the protocol is worth your time.
- 4How to do it
Clear numbered steps, with the times and amounts.
- 5Make it work in India
Tips for our weather, food, homes and routines.
- 6The long read
The science explained simply, with honest evidence ratings and common questions.
- 7Be careful
Safety notes. Read these before you start.
- 8Try it for 7 days
A tracker you tap each day, and a time you commit to.
Badges on every card:
Time neededEasyMediumAdvancedStrong evidenceGood evidenceEarly evidenceChapters
Pick an area of your life
Sleep
Your sleep is set by light, temperature and timing, so bright mornings, dim cool evenings and a steady schedule will do more for you than any pill.
4 protocolsExercise
Exercise is a stress your body answers by getting stronger, so a simple weekly mix of daily walking, three strength sessions, three different cardio sessions and a little mobility work beats any single favourite workout.
6 protocolsStress
You cannot remove stress from life, but you can learn to switch it off faster in the moment and train your body so that small things stop setting it off.
7 protocolsNutrition
Build most of your meals from real, single-ingredient foods with protein at the centre and vegetables filling the plate, and your appetite, energy and weight start to look after themselves.
5 protocolsLight
Light works like a medicine: bright light early in your day and darkness at night set your hormones, mood and energy, while safe sunshine and red light help feed your cells.
6 protocolsFocus & Learning
Learning is a state you can switch on on purpose: get alert, focus, push into mistakes, then rest and test yourself so your brain keeps the new wiring.
4 protocolsPersonal Growth
Your thoughts follow what you pay attention to, so choosing where you point your mind each day shapes your mood, your choices and how you heal.
About
Science you can use before breakfast.
Daily Protocols turns the protocols in Protocols: An Operating Manual for the Human Body by the Stanford neuroscientist Andrew Huberman into practical cards. The protocols and their numbers follow the book. The wording, illustrations, India tips and evidence ratings are our own.
The evidence badges are an honest guide. Strong means many good human studies. Good means some consistent human trials. Early means small studies, animal research or mostly theory. Some protocols are popular but not yet well tested, and we say so.
This is general information, not medical advice. Talk to your doctor before starting supplements, cold exposure or hard exercise, and especially if you are pregnant, on medication or have a health condition. If you are struggling with your mental health, Tele MANAS is free and open day and night on 14416.