Andrew's Huberman Protocol

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The Big Picture

Three phases, each building on the last. Sleep resets first — every other system depends on it. No gym pressure in Phase 1. Gradual always beats aggressive and quitting.

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Why Sleep Must Come FirstHuberman's #1 lever — Ep. #2, #84

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Your current schedule — bed at 5AM, wake at 2PM — places your cortisol peak at the wrong time of day. Cortisol should spike at sunrise, driving alertness, metabolism, and testosterone production. When it peaks at 2PM instead, everything downstream is off: hunger hormones misfire, fat-burning stalls, dopamine is blunted, and brain fog is chronic. Every single other protocol in this document works better when sleep is aligned.

The Key Mechanism (Huberman Lab Ep. #2) Morning sunlight within 30–60 min of waking triggers a specific set of neurons in the eye (ipRGCs) that signal the suprachiasmatic nucleus to start a cortisol pulse and set a 14–16 hour countdown to melatonin release. This is the master clock. You set it with light.

Your Situation We're not flipping overnight. That always fails. Instead, wake time shifts 30 minutes earlier every 3 days — biology adapts without fighting back. By Day 28 you're waking at 9:30AM. By Week 8 you're at 7AM. See the Timeline tab for the exact dates.

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12-Week Phase OverviewDates, goals, and what changes each phase

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Phase 1 — Foundation (Apr 22 – May 19)
No gym required. Fix the sleep schedule 30 min at a time. Daily walks = your only training. Set the eating window. Start supplements Week 2. Brain fog starts lifting here just from sleep normalization and sunlight.

Phase 2 — Activation (May 20 – Jun 16)
Sleep is stabilizing. Add lifting 3x/week with your bench, dumbbells, and ab roller. Tighten the eating window to 8 hours. Protein tracking begins. Continue shifting wake time toward 7AM. Body starts changing visibly here.

Phase 3 — Optimization (Jun 17 – Jul 14)
Sleep locked at 7AM/11PM. Full workout program with progressive overload. Dialed nutrition. Add Zone 2 cardio. Cold exposure optional. At this point momentum is real and the system runs itself.

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Rules That Never ChangeNon-negotiables across all 12 weeks

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Morning sunlight within 30–60 min of waking — every day. Not optional. This single habit does more for brain fog, energy, and sleep quality than any supplement.

No caffeine for 90 minutes after waking. Huberman: delaying caffeine lets your natural cortisol peak clear adenosine. If you drink coffee immediately on waking, you blunt the peak and crash harder at 2PM.

Dim all overhead lights 2 hours before target bedtime. Use lamps, candles, floor lights — anything low and warm. Bright overhead light at night suppresses melatonin significantly (Huberman Ep. #2).

No screens for the last 30 minutes before bed. Gaming is fine earlier in the evening. Put it down 30 min before lights out. See daily templates for the exact gaming windows.

Hit at least 130g of protein every day. This is the floor. Without it, you lose muscle during a caloric deficit and fat loss slows. You've done 5-day fasts — 130g of protein is nothing.

Never skip the morning walk. Even 10 minutes. It is your sunlight delivery, your Zone 2 base, and your circadian anchor all in one.

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Your Target — What "Average" Actually Means6'0" male, 25 years old, powerlifting background

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185–205

Target lbs

12–18%

Body fat %

90–110

lbs to lose

14–20 mo

Full timeline

Why 185–205 and not lower You have a powerlifting background. That means you have more muscle mass than average under the fat. 185 lbs of pure lean mass at 6'0" would look very athletic at ~12% body fat. Don't target a skinny-guy weight. Target a lean, built weight. 12 weeks gets you 20–30 lbs down and the system built. The full journey takes ~15–20 months at a sustainable pace.

Full 12 Weeks

Week by Week

Every week mapped with exact dates, wake/bed targets, and what's new. Use this as your quick reference.

Wk	Dates	Wake	Bed	Phase	Key This Week
1	Apr 22–28	1:30PM → 12:30PM	4:30AM → 3:30AM	P1	Day 1 today. First sleep shift. Morning sunlight starts. 30-min walk daily. 10-hour eating window opens.
2	Apr 29–May 5	12:00PM → 11:00AM	3:00AM → 2:00AM	P1	Add Magnesium + Vitamin D3. Extend walks to 45 min. Protein goal: 130g/day minimum.
3	May 6–12	10:30AM → 10:00AM	1:30AM → 1:00AM	P1	Add Creatine + Omega-3. Start cold shower endings (30 sec). Brain fog should be noticeably better.
4	May 13–19	9:30AM (locked)	12:30AM	P1	Eating window tightens to 9 hrs. Walks now 45–60 min. Sleep schedule stable. Phase 2 prep: check apartment gym.
5	May 20–26	9:00AM → 8:30AM	12:00AM → 11:30PM	P2	FIRST LIFTING WEEK. Push/Pull/Legs 3x. Start tracking calories loosely. Eating window 8 hours.
6	May 27–Jun 2	8:00AM → 7:30AM	11:00PM	P2	Lifting Week 2. Add progressive overload tracking (notebook or notes app). Protein 150–170g/day.
7	Jun 3–9	7:30AM	11:00PM	P2	Lifting Week 3. Cold showers now 60–90 sec. NSDR mid-day if energy dips. Sleep now fully human hours.
8	Jun 10–16	7:00AM (locked)	11:00PM	P2	DELOAD WEEK — reduce all weights 40%, same movements. Sleep schedule hits final target. Body is ready for Phase 3.
9	Jun 17–23	7:00AM	11:00PM	P3	FULL PROGRAM BEGINS. Add Zone 2 cardio on off days (walk/jog). Progressive overload resumes from Week 7 weights. Calories dialed to 2,300–2,500.
10	Jun 24–30	7:00AM	11:00PM	P3	Lifting Week 2 of Phase 3. Cardio: 3 days, 45 min each. Cold showers 2–3 min. Evening gaming window 6:30–9PM.
11	Jul 1–7	7:00AM	11:00PM	P3	Lifting Week 3. Total Zone 2 now 150+ min/week. Consider 4th lift day if recovery is strong. Body comp changes clear.
12	Jul 8–14	7:00AM	11:00PM	P3	PROGRAM END. Deload. Weigh in. Measure waist. Assess: keep schedule, build to 4x lifts, continue Phase 3 nutrition indefinitely.

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Key Milestone DatesThe ones to mark in your calendar

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Apr 22	Day 1. First sleep shift. Morning sunlight. Walk. Eating window opens.
Apr 29	Add Magnesium and Vitamin D3. Start tracking protein loosely.
May 6	Add Creatine and Omega-3. Cold showers begin (30 sec endings).
May 20	Phase 2 begins. First lifting day. Push day — bench, OHP, lateral raise, abs.
Jun 10	Deload week. Wake time hits 7AM — final target locked.
Jun 17	Phase 3 begins. Full program. Zone 2 cardio added. Calories dialed.
Jul 8	Final deload. Weigh in. Assess progress. This is 12 weeks — keep going.

Apr 22 – May 19 · Weeks 1–4

Phase 1: Foundation

Zero gym pressure. Fix the sleep schedule 30 min at a time. Walk daily. Set the eating window. Brain fog starts clearing here just from sunlight and sleep normalization.

🕐 Sleep Shift Schedule — Exact Dates

Current: Bed ~5AM / Wake ~2PM. Target by Apr 30: Wake noon. Target by May 19: Wake 9:30AM. We shift 30 min every 3 days. Force yourself up at the target time no matter what — that wake anchor is everything.

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Sleep Shift — Week by Week30-minute shifts every 3 days, starting today

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Apr 22–24	Wake: 1:30PM · Bed: 4:30AM Day 1. Shift starts. No matter what time you fall asleep, set alarm for 1:30PM and GET UP.
Apr 25–27	Wake: 1:00PM · Bed: 4:00AM
Apr 28–30	Wake: 12:30PM · Bed: 3:30AM
May 1–3	Wake: 12:00PM · Bed: 3:00AM You're now waking at noon — a full 2 hours earlier than start. Sleep pressure will be working for you by now.
May 4–6	Wake: 11:30AM · Bed: 2:30AM
May 7–9	Wake: 11:00AM · Bed: 2:00AM
May 10–12	Wake: 10:30AM · Bed: 1:30AM
May 13–15	Wake: 10:00AM · Bed: 1:00AM
May 16–19	Wake: 9:30AM · Bed: 12:30AM End of Phase 1. You've shifted 4.5 hours earlier in 28 days. Phase 2 continues the shift.

📆 Weekly Training — Phase 1

Walks only. No lifting yet. This is intentional — the goal is to build the sleep and sunlight habit without adding recovery stress.

Mon30min Walk

TueRest/Stretch

Wed30min Walk

ThuOptional Walk

Fri45min Walk

SatRest

Sun30min Walk

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Daily Walk ProtocolYour only training — and it's doing a lot

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Huberman on Walking (Ep. #173, #253) Walking in the morning doubles as your sunlight delivery system and Zone 2 base builder simultaneously. Optic flow — forward visual movement — actively reduces the amygdala's threat response, lowering background anxiety and brain fog. You're getting 3 benefits from 1 habit.

When: Within 60 minutes of waking. Combine with sunlight exposure — this is the most powerful habit pairing in the protocol.

Pace: Conversational. You should be able to speak full sentences without gasping. This is Zone 2. At 295 lbs, a brisk walk IS Zone 2. Don't run. Zone 2 burns fat as primary fuel and builds aerobic base without stressing recovery.

No sunglasses for first 10 minutes: The sunlight needs to hit the photoreceptors in your retina. Lenses block some of this. After 10 min, sunglasses are fine.

No headphones for first 10 minutes: Let your nervous system orient. This is the optic flow / anxiety reduction window. After 10 min, podcast or music is fine.

Cloudy days: Go out anyway, go longer (15–20 min). Cloud cover still lets through more than enough photons to set your circadian clock. Indoor light does almost nothing by comparison.

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Phase 1 Eating Window10-hour window, no calorie counting yet

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Huberman on Time-Restricted Eating (Ep. #41) Your liver, gut, and metabolic organs have their own clocks. Eating at random times disrupts all of them. A consistent eating window — even without changing what you eat — improves metabolic health, blood sugar regulation, and sleep quality. Phase 1: just set the window. Don't stress calories yet.

First meal	90 min after waking. This lets your cortisol peak naturally before food triggers insulin. Don't eat the moment you wake up. Example Week 1 (wake 1:30PM): Eat first meal at 3:00PM
Last meal	2–3 hours before your target bedtime. No food after this. Example Week 1 (bed 4:30AM): Last food by 1:30–2:00AM
Window duration	~10 hours in Phase 1. Tightens to 8 hours in Phase 2.
Protein floor	130g minimum per day. Eggs, chicken, beef, Greek yogurt. Whole foods you already eat.
What to avoid	Eating within 90 min of sleep. Disrupts deep sleep and growth hormone release significantly. (Huberman Ep. on sleep)
Calorie counting	Not required yet. Eat whole foods, hit protein, stay in the window. That's it.

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Phase 1 Daily Schedule — Week 1 (Wake 1:30PM)Exact times for the first 3 days

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1:30PM	Alarm. Get up immediately. Don't lie there. Feet on floor. The wake time is the anchor. Everything else floats off this.
1:30–1:50PM	Shoes on. Go outside. Morning sunlight. Look toward the bright sky (not at the sun). Walk slowly or just stand. 10–20 min minimum.
1:50–3:00PM	16–24oz water. Hygiene. Stretch. Easy activity. NO caffeine yet — delay 90 min from wake time. Cortisol is peaking right now. Caffeine on top of it builds tolerance and crashes you harder at 5PM.
3:00PM	☕ Caffeine allowed now. First meal — protein-focused. (See Nutrition tab for meal ideas.)
3:30–4:30PM	30–45 min walk. Conversational pace. Outside if possible.
4:30–8:30PM	Free time. Errands, work, whatever. Peak cognitive window is ~4–6 hours after wake — use it.
8:30PM	Second meal (or third). Last big meal of the day.
9:00PM–12:00AM	Free evening. Gaming, TV, whatever you want. 🎮 Gaming window. Keep it going — this is your wind-down time, just shift lights and screen brightness.
12:00AM	Dim ALL overhead lights. Lamps only. Screen brightness down + blue light filter ON. Can still game with adjusted settings.
1:30AM	Kitchen closes. No more food. Last meal should already be done. Last meal target 2–3 hrs before bed (4:30AM). So final food by 1:30–2:00AM.
2:00AM	No more screens. Stretch, breathe, or NSDR audio. (See Mind tab.)
2:30–3:00AM	In bed. Phone away or face-down on Do Not Disturb. Cool room.
3:00–4:30AM	Sleep. (This is your sleep window — 8–9 hrs before the 1:30PM alarm.)

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Phase 1 Daily Schedule — Week 4 (Wake 9:30AM)Exact times for May 16–19

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9:30AM	Alarm. Get up immediately.
9:30–9:50AM	Outside. Sunlight. Walk 10–20 min minimum.
9:50–11:00AM	Water. Hygiene. Delay caffeine to 11AM.
11:00AM	☕ Coffee. First meal — protein focus.
11:30AM–12:30PM	Walk 30–45 min. Build toward 45–60 min by end of Phase 1.
12:30–6:00PM	Free time, errands, work. Cognitive peak: ~1:30–3:30PM.
5:00–6:00PM	Second meal.
6:00–9:30PM	Free time. Gaming, relax, whatever. 🎮 Main gaming window — 3+ hours available before wind-down.
9:30PM	Dim lights. Blue light filter ON. Screen brightness down. Can still game with settings adjusted.
10:00PM	Last meal if needed (light — protein or small snack only). Kitchen closes. Bed is 12:30AM. Last food should be by 10:00–10:30PM (2–2.5 hrs before bed).
11:00PM	No screens. Stretch, NSDR, or breathing exercises. (See Mind tab.)
11:30PM	In bed. Dark, cool room. Phone away.
12:00–12:30AM	Lights out. Sleep. (9+ hours before 9:30AM alarm.)

May 20 – Jun 16 · Weeks 5–8

Phase 2: Activation

Sleep is stabilizing. Add lifting 3x/week. Tighten the eating window to 8 hours. Protein tracking begins. Continue shifting wake time toward 7AM. Body starts visibly changing.

Sleep shift continues: Wake 9AM on May 20 → 7AM by June 10. See Timeline tab for exact dates. Week 8 (Jun 10–16) is a DELOAD week — reduce all weights 40%, same movements.

📆 Weekly Training — Phase 2

MonPush Day

Tue45min Walk

WedPull Day

Thu30min Walk

FriLeg Day

Sat60min Walk

SunFull Rest

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Workout A — Push Day (Monday)Chest, shoulders, triceps, abs

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Equipment Used Olympic bench + barbell, 25lb dumbbells (OHP/lateral raise), 10lb dumbbells (laterals), ab roller. Check apartment gym for additional equipment — cables or a cable machine would add a lot here.

Warm-up	5 min walk or 50 jumping jacks + arm circles + shoulder rotations
Bench Press	4 sets × 8–10 reps Start light — you haven't lifted in a while. Add weight weekly. Full ROM: bar touches chest, press controlled. 90 sec rest between sets.
DB Overhead Press	3 sets × 10–12 reps (25lb DBs) Seated or standing. Full lockout at top, lower until arms at 90°. If 25s are too light, go slow and controlled — 4 sec lowering, 1 sec up.
DB Lateral Raise	3 sets × 12–15 reps (10lb DBs) Arms slightly bent, raise to shoulder height, lower slowly. Do NOT use momentum. Go lighter and feel it.
Push-ups	3 sets × max reps (stop when form breaks) At 295 lbs, push-ups are actually a heavy compound movement. These count.
Ab Roller	3 sets × 6–10 reps Start from knees if needed. Only roll out as far as you can maintain a neutral lower back. No arching.
Cool-down	5–10 min walk + chest opener stretch + tricep stretch

Session Duration Aim for 45–55 minutes total. Don't drag it out past 60 min — intensity drops and cortisol rises.

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Workout B — Pull Day (Wednesday)Back, biceps, rear delts

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Note on Equipment Pull movements are limited with only a bench and dumbbells. If the apartment gym has a cable machine, lat pulldown, or pull-up bar — use it on this day. Those are significant upgrades for back development.

Warm-up	5 min walk + band pull-aparts or arm swings
Dumbbell Row (one arm)	4 sets × 10–12 reps each arm (25lb DBs) Plant knee and hand on bench. Pull elbow back and up. Full stretch at bottom, full squeeze at top. 2 sec hold at top.
Barbell Row (bent-over)	3 sets × 8–10 reps (if space allows, set up barbell on floor) Hinge at hips, back flat, pull bar to lower chest/navel. Powerlifting background — you know how to do this. Start light.
DB Bicep Curl	3 sets × 12 reps (25s or 10s, both arms simultaneously or alternating) Full ROM: arm fully extended at bottom, fully contracted at top. Slow controlled lowering.
Rear Delt Fly	3 sets × 15 reps (10lb DBs) Hinge forward slightly, arms slightly bent, raise out to sides. Critical for posture and shoulder health — don't skip.
Inverted Row	3 sets × max reps (if apartment gym has a bar or TRX) Or: face pulls with a resistance band anchored in a door if available.
Cool-down	5–10 min walk + lat stretch + bicep stretch

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Workout C — Leg Day (Friday)Quads, glutes, hamstrings, calves, core

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No Squat Rack at Home The Olympic bench has a bench press rack — if it has a spot for rear squats (some combo benches do), use it. Otherwise: goblet squats with 25s, lunges with 25s, and Romanian deadlifts with the barbell set up on the floor. These are legitimately hard movements.

Warm-up	5 min walk + leg swings (front/back, side to side) + hip circles × 10 each
Goblet Squat	4 sets × 10–12 reps (hold 25lb DB at chest) Feet shoulder-width, toes slightly out, squat to parallel or below. Chest up, knees track over toes. Slow descent — 3 sec down.
Romanian Deadlift	3 sets × 10–12 reps (barbell or both 25lb DBs) Hinge hips back, soft knee bend, feel stretch in hamstrings. Don't round the lower back. This is the best hamstring movement you can do at home.
Walking Lunges	3 sets × 10 each leg (bodyweight or hold 10lb DBs) Big step forward, back knee touches floor, drive through front heel. Front shin should stay mostly vertical.
Calf Raises	3 sets × 20 reps (standing, use a step for full range of motion) Full stretch at bottom, full rise at top. Hold 1 sec at top. At your bodyweight these are heavy.
Ab Roller	3 sets × 8–10 reps
Cool-down	10 min walk + hip flexor stretch + quad stretch + pigeon pose each side 60 sec

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Phase 2 Nutrition8-hour window, 150–170g protein, loose calorie awareness

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155g

Protein

230g

Carbs

80g

Fat

2,500

Kcal target

Huberman on Protein Timing (Ep. #65) Eating protein within 1–2 hours of resistance training maximizes muscle protein synthesis. On lifting days, prioritize a protein-rich meal within 90 minutes post-workout. Ground beef + rice is the perfect post-lift meal — fast protein, fast carbs.

Meal 1 (~11AM)	4 eggs scrambled + 1 cup oats + 1 banana. ~500 kcal · ~38g protein
Meal 2 (~1–2PM)	8oz ground beef (90/10) + 1.5 cups white rice + vegetables. ~650 kcal · ~55g protein This is your post-workout meal on lifting days. Eat within 90 min of finishing the session.
Meal 3 (~4PM)	Greek yogurt (1 cup) + fruit + handful of mixed nuts. ~350 kcal · ~25g protein
Meal 4 (~6:30PM)	6oz salmon or chicken breast + potatoes or sweet potato + salad. ~650 kcal · ~50g protein Last meal 2–3 hrs before bed. Low carb is ideal here — saves better sleep quality.
Total	~2,150–2,500 kcal · ~168g protein · 8-hour window

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Phase 2 Daily Schedule — Week 6 (Wake 8:00AM)Lifting day example — May 27–Jun 2

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8:00AM	Alarm. Get up immediately.
8:00–8:20AM	Outside. Sunlight. 10–20 min walk, no sunglasses for first 10 min.
8:20–9:30AM	Water (16oz). Hygiene. Delay caffeine to 9:30AM. Light movement or stretching.
9:30AM	☕ Coffee. Meal 1 — eggs, oats, banana.
10:00AM–12:00PM	Deep work / focused tasks. This is your cognitive peak window.
12:00–1:00PM	Lift session (Push, Pull, or Legs depending on day). 45–55 min.
1:00–1:30PM	Meal 2 — post-workout protein + carbs. Ground beef + rice.
1:30–5:00PM	Work, errands, life. Meal 3 around 4PM if hungry.
5:00–7:00PM	Walk day: 45-min walk here instead of noon session. Free time.
6:30PM	Meal 4 (final meal). Low-carb, high protein.
7:00–9:30PM	Free time. Gaming, TV, relax. 🎮 Gaming window — 2.5+ hours available. Start dimming lights at 9PM.
9:00PM	Dim lights. Lamps only. Screen brightness low + blue light filter on. Can still game with adjusted settings.
9:30PM	Last caffeine must have been before 1:30PM (8 hrs before 9:30PM wind-down).
10:00PM	No screens. NSDR audio, stretching, or reading.
10:30PM	In bed. Cool and dark room.
11:00PM	Lights out. 9 hours before 8AM alarm.

Jun 17 – Jul 14 · Weeks 9–12

Phase 3: Optimization

Sleep locked at 7AM/11PM. Full lifting program with progressive overload. Zone 2 cardio added on off days. This is where the body transformation becomes obvious.

By Jun 17 you've been waking at 7AM for a week. The schedule is locked. Now it's about loading the system properly. Week 12 (Jul 8–14) is a deload — and the end of the 12-week program. Then you continue Phase 3 indefinitely.

📆 Weekly Training — Phase 3

MonPush + 15min jog

TueZone 2 45min

WedPull + Core

ThuActive Recovery

FriLegs + 15min jog

SatLong Walk/Hike

SunFull Rest

📈

Progressive Overload ProtocolHow to actually get stronger every week

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The Rule Each session, either add 1 rep to each set OR add 5 lbs to the bar/dumbbell — never both. Track every set in a notes app or small notebook. Progress is the protocol. Without tracking, you're guessing.

Sets and reps: 3–4 sets per exercise. 5–8 reps for heavy compounds (bench, squat, deadlift). 10–15 for isolation (curls, laterals, calf raises).

Rest periods: 2–3 min between heavy sets. 60–90 sec for isolation work. Don't cut rest short — strength drops 20–30% and you're training fatigue, not strength.

Week 12 deload (Jul 8–14): Drop all weights 40%, same movements, same reps. The body supercompensates during the deload and comes back stronger after. Don't skip it.

If you fail a weight 2 sessions in a row: Drop 10%, rebuild. Don't ego-lift. Progress is a year-long game, not a week-long game.

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Zone 2 Cardio — Phase 3Huberman's 150–200 min/week target

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Huberman on Zone 2 (Ep. #85, with Dr. Attia) Zone 2 cardio — the pace where you can speak in full sentences but are slightly breathless — is the single best training modality for metabolic health, fat oxidation, and cardiovascular longevity. The target is 150–200 minutes per week. At 295 lbs, a brisk walk is Zone 2. As you lose weight and fitness improves, it becomes a jog.

Weeks 9–10	45-min brisk walk on Tue/Thu/Sat. Add 15-min walk/jog after Monday and Friday lifts. Total Zone 2: ~165–180 min/week. You're hitting the target.
Weeks 11–12	Try jogging for the first 20–25 min of Tue/Thu sessions, walking rest. Sat: 60–90 min outdoor walk or hike. If a jog feels like Zone 3 (can't speak), slow down. Zone 2 is the goal, not intensity.
Post-lift	10–15 min brisk walk to cool down on all lifting days. Counts toward Zone 2 total.

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Phase 3 NutritionDialed deficit — fuel performance, burn fat

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185g

Protein

210g

Carbs

75g

Fat

2,300

Kcal target

Huberman on Carb Timing Majority of carbs earlier in the day and around training. Reduce carbs at the final meal. This improves sleep quality (lower blood sugar at night = better deep sleep and growth hormone release) and accelerates body composition changes.

Pre-workout meal (if lifting at noon): Oats + banana at 9AM. Simple carbs for energy. Do NOT train fasted during heavy lifting — energy tanks, muscle breaks down. (Huberman: fasted cardio is fine, fasted strength training is not ideal.)

Post-workout: Ground beef or chicken + white rice within 90 min. This is the muscle protein synthesis window. Non-negotiable on lift days.

Final meal (6:30–7PM): Protein + fat dominant. Salmon + salad + olive oil. Eggs + avocado. Lower carbs here for better sleep. Final meal 3.5–4 hrs before bed.

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Phase 3 Daily Schedule — The Locked ScheduleWake 7:00AM · Bed 11:00PM · Jun 17 onward

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7:00AM	Alarm. Get up immediately. No snooze.
7:00–7:20AM	Outside. Sunlight. 10–20 min. No sunglasses.
7:20–8:30AM	Water (16–24oz). Cold or cool shower. Hygiene. Light movement. NO caffeine yet.
8:30AM	☕ Coffee allowed. Meal 1 — eggs + oats + fruit.
9:00AM–11:30AM	Deep focus work. Peak cognitive window. Don't waste it on social media or passive scrolling.
11:30AM–12:30PM	Lift session (Mon/Wed/Fri) OR Zone 2 walk/jog 45 min (Tue/Thu). Saturday: long outdoor walk.
12:30–1:00PM	Meal 2 — post-workout. Ground beef + rice on lift days. Lighter protein meal on walk days.
1:00–5:00PM	Work, errands, Meal 3 at 3:30PM if needed.
5:00PM	Last caffeine cutoff (6 hrs before bed is minimum; 8 hrs is better).
5:00–6:30PM	Free time, light activity, social, phone calls.
6:30PM	Meal 4 (final meal) — low carb, high protein. Kitchen closes after this.
7:00–9:00PM	Free evening — gaming, TV, whatever. 🎮 Gaming window. 2+ hours fully available. Start dimming lights at 9PM.
9:00PM	Dim ALL overhead lights. Lamps and warm tones only. Screen brightness down + blue light filter ON. Gaming okay with these settings.
9:30PM	NSDR (10–20 min) OR just lying down with breathing exercises. See Mind tab.
10:00PM	No screens. Reading, stretching, or quiet time.
10:30PM	In bed. Cool room (65–68°F). Dark as possible. Phone away.
11:00PM	Lights out. 8 hours before 7AM alarm.

Fuel

Nutrition

No fad diets. Real food, correct timing, protein first. Huberman's approach is simple: eating window + protein target + whole foods. Everything else is noise.

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Time-Restricted Eating by PhaseHuberman Ep. #41 — the eating window framework

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Why the Window Matters More Than the Diet Your gut, liver, and metabolic organs have their own circadian clocks. Eating at random times — even whole foods — disrupts metabolic function. A consistent window re-synchronizes these clocks and improves insulin sensitivity, fat metabolism, and sleep quality without counting a single calorie. Start here.

Phase 1 (Apr 22–May 19): 10-hour window. No calorie counting. First meal 90 min after wake. Last meal 2–3 hrs before bed. Just be consistent.

Phase 2 (May 20–Jun 16): 8-hour window. Start tracking protein in a free app (Cronometer or MyFitnessPal). Aim for 150–170g protein/day. Loose calorie awareness: stay around 2,400–2,600.

Phase 3 (Jun 17–Jul 14+): 8-hour window locked. Full macro tracking. 185g protein, 2,300 kcal. Carbs earlier in day + around training. Low carb at final meal.

Your fasting history is an asset: You've done 5-day fasts. An 8-hour eating window will feel easy. Use that mental edge when hunger shows up — you know hunger is not an emergency.

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Protein — The Most Important Number130g floor → 185g by Phase 3

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Huberman + Galpin on Protein (Ep. #65) For body recomposition — losing fat while maintaining or building muscle — the target is 0.7–1g of protein per pound of lean body mass. At your size and powerlifting background, aim for 150–185g per day. Muscle is metabolically active tissue. Keeping it while in a deficit requires adequate protein.

Best sources: Eggs (6g/egg), Greek yogurt (15–20g/cup), chicken breast (50g per 6oz), 90/10 ground beef (40g per 6oz), salmon (40g per 6oz), cottage cheese (25g/cup), whey protein shake (25g/scoop).

Spread it out: 30–50g per meal, 3–4 meals. Protein synthesis is maximized at ~30–50g per meal — above that, excess isn't absorbed faster. Don't try to hit 185g in one meal.

Easy daily target example (185g): 4 eggs (24g) + 1 cup Greek yogurt (20g) + 6oz chicken (50g) + 1 scoop whey (25g) + 6oz beef at dinner (40g) + cottage cheese snack (25g) = 184g. Done.

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Hydration & ElectrolytesOften the first thing behind brain fog

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Huberman on Hydration At your size (295 lbs), you need roughly 148oz (~4.4 liters) of water per day — half your bodyweight in ounces. Chronic mild dehydration is one of the most common causes of brain fog, fatigue, and low motivation. Start by drinking 16–24oz immediately on waking before anything else.

On waking: 16–24oz of water before coffee. Your body dehydrates ~1 liter overnight through breath. Replenish first.

Sodium: A small pinch of salt in morning water is Huberman's habit. Doesn't make it salty — just helps hydration stick. Don't avoid salt with whole foods.

On workout days: Add electrolytes to one water bottle. Cheap option: pinch of salt + squeeze of lemon in water. Fancier: LMNT packets (Huberman's sponsor, legitimately good formula — no sugar, high sodium/potassium/magnesium).

Last 2 hours before bed: Minimize water intake. Waking to urinate disrupts sleep architecture. Drink your water during waking hours.

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Simple Meal TemplatesWhole foods you probably already eat

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Breakfast options	4 scrambled eggs + 1 cup oats with banana (500 kcal, 38g P) Or: Greek yogurt + 2 scoops whey + berries (500 kcal, 60g P)
Lunch options	8oz ground beef (90/10) + 1.5 cups white rice + broccoli (650 kcal, 55g P) Or: 6oz canned tuna + rice + avocado + salad (550 kcal, 50g P)
Snack options	Cottage cheese + fruit (200 kcal, 25g P) Or: Protein shake + apple (250 kcal, 25g P)
Dinner options	6oz salmon + sweet potato + salad (550 kcal, 45g P) Or: 6oz chicken breast + potatoes + vegetables (500 kcal, 50g P)
Avoid	Processed foods, fast food, seed-oil-heavy sauces, sugary drinks, snacking outside the window. Not because they're evil — because they make hitting protein and staying in your window very hard.

Mind

Mental Health & Brain Fog

Your main complaint is brain fog. Here is Huberman's complete toolkit — and why your current sleep schedule is the primary cause.

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Brain Fog — Root Causes & FixesWhat's actually happening and how to clear it

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Why You Have Brain Fog (Huberman Ep. #2, #39, #84) Brain fog is not a mystery — it's almost always caused by misaligned circadian rhythm, insufficient or poor-quality sleep, inadequate hydration, and low baseline dopamine. All four apply to your current situation. The good news: all four respond fast when you fix the inputs.

Fix #1 — Morning sunlight (Day 1, starts today): Within 30–60 min of waking. This alone — within 3–7 days — noticeably reduces brain fog by resetting the cortisol timing that drives alertness. This is Huberman's single most impactful free protocol for cognitive function.

Fix #2 — Sleep schedule normalization (2–3 weeks): Your cortisol peak is firing at 2PM when it should fire at 7AM. Every cognitive function — focus, memory, verbal fluency, processing speed — is downstream of that cortisol peak. As the wake time shifts earlier, brain fog reduces in parallel.

Fix #3 — Hydration (same day): 16–24oz water on waking before caffeine. Mild dehydration (you'd never feel it as "thirst") reduces cognitive performance measurably. Fix it immediately every morning.

Fix #4 — Caffeine timing (Week 1): Waiting 90 min before caffeine prevents the adenosine rebound that creates the afternoon fog crash. Delaying caffeine is counterintuitive but removes the 3PM mental wall.

Fix #5 — Creatine (Week 3+): Huberman cites research showing creatine monohydrate (5g/day) significantly improves cognitive function — working memory, processing speed, mental fatigue. This is not just for muscle. Start this in Week 3.

Fix #6 — Exercise (Phase 2+): A single workout session increases BDNF (brain-derived neurotrophic factor) — the molecule that promotes neuroplasticity and kills brain fog — more than any supplement. Lifting + walking is a dual BDNF protocol. Mental clarity improves within hours of a session.

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NSDR — Non-Sleep Deep RestHuberman's #1 free mental tool

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What NSDR Is (Huberman Ep. #101) NSDR places you in a deeply relaxed but conscious state. Huberman's research shows it restores dopamine in the striatum depleted by stress — as effectively as a nap. It also dramatically improves learning retention when done after a work session. Takes 10–20 minutes. Free on YouTube.

When: After lunch (1–3PM) as a mid-day reset, OR as the 30-minute pre-sleep wind-down. Can replace a nap entirely.

How: Lie flat on your back. Eyes closed. Play a Yoga Nidra or NSDR guided audio. YouTube: search "NSDR Huberman 10 minutes" or "Yoga Nidra sleep" — free, no app needed. Just press play and follow the voice.

Start in Phase 1, Week 1: Do this the first night as your wind-down. Takes 10 min. Directly reduces the cortisol that's keeping you wired at 3AM.

Especially important on bad sleep nights: If you slept poorly, an NSDR session the next afternoon partially compensates. Huberman does this consistently.

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Cold Exposure ProtocolDopamine, mood, and willpower — Huberman Ep. #66

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The Science Cold water exposure produces a significant surge of norepinephrine (2–3x baseline) and dopamine (up to 2.5x) — and unlike spikes from social media or junk food, this elevation lasts hours, not minutes. It also trains the prefrontal cortex to override the threat response, which is the foundation of willpower and delayed gratification.

Phase 1 (Week 2+): End your shower with 30 seconds of cold. As cold as the shower goes. The point is to keep your breathing calm while the discomfort is high. That's the practice — not enduring cold, but choosing calm during discomfort.

Phase 2–3: Build to 1–3 min cold showers. Huberman's recommended total: 11 min/week of cold exposure. 3 cold showers of ~3–4 min each hits that target.

Best time: Morning. Compounds with sunlight for a powerful alertness + dopamine protocol.

Do NOT do within 4 hours of lifting: Cold after strength training blunts muscle protein synthesis and reduces the training adaptation. Save cold exposure for non-lift mornings, or do it before training, not after.

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Breathing ToolsImmediate stress and focus control

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Physiological Sigh — fastest stress reset: Double inhale through the nose (full inhale, then sniff more air in at the top), then one long slow exhale through the mouth. Do 1–3 times. Takes 10 seconds. Huberman calls this the fastest real-time stress reduction tool in existence.

Box Breathing — pre-workout or pre-focus: Inhale 4 sec → Hold 4 sec → Exhale 4 sec → Hold 4 sec. Repeat 4–6 cycles. Increases focus and calm simultaneously. Do this before you sit down to work or before a lift.

4-7-8 Breathing — pre-sleep: Inhale 4 sec → Hold 7 sec → Exhale 8 sec. 4 cycles before bed. Strongly activates the parasympathetic nervous system. Do this lying in bed if your mind is still going.

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Dopamine & MotivationWhy you feel stuck and how to fix it — Huberman Ep. #39

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Your Baseline Dopamine Is Low Dopamine isn't just about pleasure — it's the molecule of motivation and drive. If you're waking late, eating randomly, getting minimal sunlight, and spending significant time on gaming and screens, your dopamine system is being spiked hard by easy stimuli (screen novelty) and then crashing, leaving everything else feeling low-reward and effortful. This is the brain fog loop.

Don't stack too many pleasures at once: Gaming with music while snacking = three dopamine stimuli simultaneously. The brain habituates, and real-world tasks feel even more dull afterward. Huberman recommends occasionally doing hard things without enhancement — workout without music, eat without screens. Preserves reward sensitivity.

Do the hard thing first: Cold shower, walk, wake up on time. When you override the discomfort early, the dopamine reward afterward is clean and real. This is how high-performing people actually feel motivated — they front-load the difficulty.

Gaming is fine with a window: Not eliminating it. Just limiting it to a defined window (see daily schedules). The problem isn't gaming — it's gaming as a default state from 5AM to 2PM while your body degrades around you. Scheduled gaming is fine.

The triple protocol: Morning sunlight + daily exercise + cold exposure. Huberman says this combination reliably raises baseline dopamine over 2–4 weeks. You will start noticing everyday things feel more interesting and rewarding. That's not placebo — that's neurochemistry responding to inputs.

What to Buy

Supplements

Only the essentials Huberman actually recommends and discusses publicly. No proprietary blends, no fat burners, no testosterone boosters. These four items plus whey protein is all you need.

Start supplements in phases — don't buy everything on Day 1. Roll them in as noted below. Always confirm with a doctor if you have any medical conditions.

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Phase 1 Supplements — Start Apr 29Sleep and foundational health first

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Magnesium Glycinate or L-Threonate 30–60 min before bed · every day	~$15–25/mo Dose: 200–400mg glycinate OR 2 capsules Magtein (L-threonate). Why: Huberman's top sleep supplement. Calms the nervous system, promotes deeper sleep, reduces nighttime cortisol. Glycinate is cheap and effective. Threonate crosses the blood-brain barrier better (pricier). Brand: NOW Foods Magnesium Glycinate, or Magtein by Life Extension for threonate.
Vitamin D3 + K2 Morning · with first meal · every day	~$10–15/mo Dose: 2,000–5,000 IU D3 + 100mcg K2 daily. Get a combo pill. Why: Most people in the upper Midwest (South Dakota) are deficient, especially with a reversed sleep schedule blocking any daytime sun. D3 impacts testosterone production, immune function, mood, and sleep quality. K2 ensures calcium goes to bones, not arteries. Brand: NOW Foods D3+K2 or Sports Research D3+K2.

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Phase 1 Week 3 — Start May 6Cognition and inflammation control

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Creatine Monohydrate
Any time · with food or water · every day

~$15–20/mo

Dose: 5g/day. Every day, including rest days.
Why: Huberman calls creatine a "no-brainer" supplement — one of the most-studied compounds in all of sports science. At 5g/day it improves strength, muscle retention during a cut, and — critically for you — cognitive function. Working memory, processing speed, and mental fatigue all improve measurably.
Brain fog specifically: Studies show creatine monohydrate reduces symptoms of mental fatigue, especially after sleep deprivation.
Brand: Optimum Nutrition Micronized Creatine, NOW Sports, or any pure monohydrate. Look for "Creapure" on the label for highest purity.

Omega-3 Fish Oil (EPA + DHA)
With a meal · every day

~$20–30/mo

Dose: Target 1–2g of EPA per day. Check the label — the serving size may show 1g total Omega-3, but EPA is what matters.
Why: Huberman takes omega-3s daily and cites evidence for reduced systemic inflammation, improved mood and depression scores, better body composition, and brain health (DHA is structural fat in the brain). Also reduces cardiovascular risk — relevant at your current weight.
Brand: Nordic Naturals Ultimate Omega, Carlson Labs, or Jarrow EPA. Take with food to reduce fishy aftertaste.

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Phase 2 Add-On — Start May 20 (Optional)Protein and sleep depth

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Whey Protein Post-workout or any meal · as needed	~$30–40/mo Dose: 1–2 scoops/day (25–50g protein). Only if you can't hit 150–185g from food. Why: Convenient protein. Not magic. Food sources are better if you can hit the number. Use whey to fill gaps. Brand: Optimum Nutrition Gold Standard Whey, Isopure, or Ghost Whey. Whey isolate if dairy-sensitive.
Apigenin (Optional Sleep Upgrade) 30 min before bed	~$10/mo Dose: 50mg, 30 min before bed. Why: Chamomile extract. Mild anti-anxiety and sleep onset support. Huberman includes this in his sleep stack. Very cheap. Not required — the magnesium is more impactful — but if sleep onset is still rough in Week 4+, add this. Brand: Swanson Apigenin or Double Wood Supplements.

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What to Skip — and WhySave your money

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High-dose melatonin (3–10mg): Standard US doses are 10–100x higher than physiologically appropriate. Huberman strongly advises against it — it's a hormone, not a supplement. If anything: 0.1–0.3mg only. Your sleep issues are not a melatonin deficiency; they're a circadian timing issue. Sunlight and schedule fix this, not melatonin pills.

Testosterone boosters: None have meaningful clinical evidence. Your testosterone will rise naturally and significantly as you sleep better, exercise, reduce body fat, and get morning sunlight. Fixing those inputs will do more for testosterone than any supplement sold.

Pre-workout with proprietary blends: Usually just high caffeine + underdosed everything else. If you want pre-workout energy, a cup of coffee + 5g creatine before the session is cheaper and more effective.

Fat burners: Essentially stimulants with label claims. None produce meaningful fat loss beyond creating a slight increase in caloric expenditure — which your walk already does for free.

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Total Monthly Cost EstimateEssentials only

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$15–25

Magnesium

$10–15

D3 + K2

$15–20

Creatine

$20–30

Omega-3

Total Essential Stack ~$60–90/month for the full stack. These are the 4 supplements Huberman discusses most consistently in his public content. Everything else is optional. Add whey protein (~$35) if you need it for the protein target — total stays under $125/month.

COMEBACKPROTOCOL