SHOW / EPISODE

Huberman’s Protocols Book: Scientifically Reviewed byTwo Doctors

1h 25m | Nov 11, 2026

Andrew Huberman’s new book, Protocols, says each of its routines “can work the first time, and every time,” and says of its lifting program, “I’ve seen it work for everyone I’ve suggested it to.” Wild! Dr. Feigenbaum read the book and pulled the studies it cites for the protocols that crossover with Barbell Medicine: training each muscle once a week to failure, cold plunges, pushing morning cortisol up with licorice root and grapefruit, drinking water on a schedule, an 11-supplement sleep stack, and nicotine pouches for focus.

Dr. Baraki guesses what the book recommends before we get to what the cited studies found. In a few places the paper under the sentence says the opposite of the sentence. It should go without saying, nothing here is about Dr. Huberman personally. We’re rating what the book tells you to do.

Timestamps

  • 00:00 Huberman’s Protocols and what it promises
  •  01:23 Who this book is for, and how a book like this gets made
  •  07:30 The games, and training each muscle once a week to failure
  •  21:53 Cold plunge, dopamine, and brown fat
  •  30:21 Cortisol: licorice root, grapefruit, and morning light
  •  37:49 Drinking water before coffee
  •  47:52 The 11-supplement sleep stack and CBT for insomnia
  •  55:57 Nicotine pouches for focus
  •  59:46 Lightning round: real line from the book or made up?
  •  1:10:49 Final score and whether we’d give this book to our moms
  •  1:12:57 What we’d recommend instead


Resources:


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