Uberman

Ten a Day: ten protocols a day to become über.

A daily checklist for the ten protocols Andrew Huberman set out on The Diary Of A CEO, with the research behind each one. Unofficial.

Streak0days

Uberman: Today

Every time below is worked out from these two. Nine of the ten are daily; training has one rest day a week.

cortisolmelatonin07:00 wake15:0023:00 bed07:00asleep
The idea the ten hang on: push cortisol high early so it is low at night, when melatonin takes over. Schematic shape, not a measurement of you.
  1. 07:00–07:30Within 30 minutes of waking

    500 ml to 1 L of water, before coffee.

    How and why, No. 1
  2. 07:00–08:00In your first hour

    Outside, no sunglasses, facing the bright sky.

    How and why, No. 2
  3. 07:00–10:00In your first 3 hours

    Strength or cardio. One rest day a week.

    How and why, No. 3
  4. 09:00–13:00One block, best after training

    90–120 minutes. Phone out of the room.

    How and why, No. 4
  5. Any timeWhen stress spikes

    Double inhale, long exhale. Then decide what to say.

    How and why, No. 5
  6. At mealsWalk 5–10 minutes after eating

    Protein and plants at each meal. Walk 5–10 minutes after.

    How and why, No. 9
  7. 17:40–20:00Last third of your day, before dark

    A few minutes outdoors before the light goes.

    How and why, No. 6
  8. 21:00–23:00Screens off by 22:30

    Low lamps, dimmed screens, then no screens.

    How and why, No. 7
  9. 22:00–23:00Once a day. He does it before sleep

    Sit, pray, draw or walk. No phone, no target.

    How and why, No. 10
  10. 23:00–07:00All night

    Dark room or eye mask. Ten long exhales if you wake.

    How and why, No. 8
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