Protocols: An Operating Manual for the Human Body (2026) - Andrew D. Huberman Audiobook
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Andrew D. Huberman
Protocols
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Format: MP3
Bitrate: 64 Kbps
Unabridged
Andrew Huberman, host of the world’s leading health and science podcast Huberman Lab and neuroscientist and professor at Stanford School of Medicine, presents an essential guide to improving brain function, enhancing mood and energy, optimizing bodily health and physical performance, and rewiring your nervous system to learn new skills and behaviors that can positively transform your life.
The power of your physiology can be harnessed in two complementary ways: First, through a set of foundational behaviors—core practices that substantially improve your day-to-day mental and physical state. Second, through specific science-based tools you can use to overcome common challenges or achieve elevated levels of mental or physical performance. In this book, Dr. Huberman offers essential practices for both, called “protocols.”
These protocols can help you unlock your brain and body’s full potential across seven areas:
- Sleep
- Exercise
- Stress Control
- Nutrition
- Light
- Focus, Motivation, and Learning
- Personal Growth
For example, a simple sleep protocol includes viewing sunlight as soon as possible after waking. Another protocol uses a unique breathing pattern to reduce stress in the moment. There are also protocols for getting stronger and leaner at any age, and for allowing you to learn faster. And much more.
In his clear and engaging style, Huberman explains the science behind each protocol, then shows how they can deliver immediate, effective results. What’s more, he describes how to customize them, allowing you to adapt them to your individual needs.
Drawing on decades of research—from his own work and that of the many world experts he has interviewed over the years—Dr. Huberman delivers a comprehensive and indispensable guide to improving your mental health, physical health, and performance.
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| Creation Date: | Thu, 17 Sep 2026 21:28:59 +0200 |
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| Comment: | Protocols: An Operating Manual for the Human Body (18 hr 5 min Unabridged) Updated by Science Audiobook |
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This post has 13 comments with rating of 5/5
September 17th, 2026
Thanks
September 17th, 2026
Thank you for sharing this one! 🙏❤️
September 17th, 2026
Just one .mp3 file - no tags, no chapters … effectively just a blob of bits. Thanks for the effort, uploader, but I’ll be keeping my fingers crossed that someone uploads a more usable version.
September 18th, 2026
Apreciated
@redhotice, be grateful
September 18th, 2026
Thank you.
September 18th, 2026
I wish at least one person would comment on the recording quality and who is doing the reading—is it Huberman himself, or an AI conversion?
September 18th, 2026
Thanx
September 18th, 2026
@Artur1
Compare the sample on Google Play, with the .mp3.
https://play.google.com/store/audiobooks/details/Andrew_D_Huberman_Protocols?id=AQAAAEDSZ3UntM&hl=en
The sample starts at (00:01:53 of the .mp3).
They seem to be the same.
September 18th, 2026
@Pano13666
https://play.google.com/store/audiobooks/details/Andrew_D_Huberman_Protocols?id=AQAAAEDSZ3UntM&hl=en&pli=1
The link leads to the following message:
Sorry! This content is not available in your country.
September 19th, 2026
It’s narrated by Dr. Huberman himself!
00:00:00 Opening
00:01:53 Introduction
00:40:57 1 - PROTOCOLS FOR SLEEP
00:51:05 1. View Sunlight as Soon as Possible After Waking
01:28:42 2. View Sunlight in the Late Afternoon
01:35:54 3. Avoid Viewing Bright Lights in the Final Hour Before Bedtime
01:49:26 4. Find Your Ideal Sleep and Wake-Up Times, and Strive to Adhere to Them
02:21:12 5. Lower Your Core Body Temperature at Night
02:28:21 6. Increase Your Core Body Temperature in the Final 1–2 Hours of Sleep Before Waking
02:31:06 7. Nap Correctly to Offset Minor Sleep Deficits
02:42:52 8. Use Non-Sleep Deep Rest to Offset Sleep Deficits
02:54:08 9. Consider Supplements to Support Sleep
03:06:08 10. Approach Prescription Sleep Drugs With Caution
03:11:10 11. Adjust Your Caffeine Schedule to Improve Your Sleep
03:24:31 12. Avoid Alcohol Within Eight Hours Before Sleep
03:31:13 13. Avoid Cannabis as a Sleep Aid
03:37:25 14. Avoid Screens Within an Hour or More Before Bedtime
03:42:14 15. A Tip Sheet for Avoiding Jet Lag
03:50:52 2 - PROTOCOLS FOR EXERCISE
04:43:22 1. Walk as Much as Possible Each Day
04:59:11 2. Resistance Train Three Times per Week
06:17:05 3. Do Cardiovascular Training Three Times per Week
06:42:35 4. Incorporate Brief Mobility and Flexibility Work Two to Four Times per Week
06:58:17 3 - PROTOCOLS FOR STRESS CONTROL
07:27:03 1. Do One to Three Physiological Sighs to Reduce Stress Fast
07:40:16 2. Use Deliberate Cold Exposure to Raise Your Stress Threshold
08:11:00 3. Do Non-Sleep Deep Rest to Buffer Against Stress
08:18:14 4. Do a Micromeditation Immediately After Waking
08:24:06 5. Boost Your Morning Cortisol and Catecholamine Peak
08:44:50 6. Consider Specific Supplements to Help Offset Excessive Stress
09:04:37 4 - PROTOCOLS FOR NUTRITION
10:23:44 1. 90% or More of the Food You Eat Should Be Unprocessed or Minimally Processed
10:37:26 2. Stay Hydrated
10:50:38 3. Eat High CP:C Ratio Protein at Each Meal
10:57:50 4. Choose Fibrous Vegetables and Some Fruit as Your Major Sources of Carbohydrates
11:09:16 5. Consume Healthy Fats as Part of Most Meals and Snacks
11:18:32 6. Consume Low-Sugar Fermented Foods
11:28:33 7. Consume Fatty Ocean Fish and/or Consider Omega-3 Supplements
11:34:36 5 - PROTOCOLS FOR LIGHT
11:52:25 1. View Bright Light in the First Hour After Waking
12:16:17 2. View Sunlight in the Late Afternoon and/or Early Evening
12:24:23 3. Avoid Viewing Bright Light One Hour Before Bedtime
12:45:16 4. Expose Your Upper and Lower Body Skin to Sunlight During the Day
13:02:36 5. Expose Your Skin and Eyes to Long-Wavelength Light
13:26:12 6 - PROTOCOLS FOR FOCUS, MOTIVATION, AND LEARNING
13:53:21 1. Shift Into a State of Alertness and Focus
15:26:48 2. Use Mental Contrasting to Achieve a State of Urgency and Reach Your Goals
15:50:56 3. Embrace Errors to Improve Your Performance
16:04:45 4. Prioritize Sleep the Night After a Learning Bout
16:06:46 5. Incorporate Micro-Rests Into Your Learning Bouts
16:12:46 6. Increase Retention of New Skills and Information With Mental Rehearsal
16:16:49 7 - PROTOCOLS FOR PERSONAL GROWTH
16:29:09 1. Replace Mind Wandering With Present-Tethered Awareness
16:46:09 2. Apply James Hollis’s Guide to Creating Your Best Life
17:21:30 3. Resolve Inner Pain Points Through Expressive Writing
17:31:31 4. Reframe Loss to Effectively Move Through Grief
17:44:35 Conclusion
17:46:46 Acknowledgments
18:04:47 Credits
September 19th, 2026
@Altonire
Well, there is some good news after all!
You probably know that Andrew Huberman has been using AI for quite some time; he even demonstrated it in one of his podcasts, showing exactly how it reproduces his own voice!
I certainly wouldn’t be able to distinguish his real voice from one cloned by AI, but by and large, it makes no difference.
September 20th, 2026
@Altonire
Many thanks for providing the timestamps; it’s very useful! I fine-tuned the texts based on those from Google Play, but your version is perfectly fine.
——
@all
For your reference:
You can feed the following prompt to ChatGPT or Google Gemini AI to generate chapters.txt. Then, you can use ffmpeg to process the original mp3 into a new one with chapter info. If you then play it in IINA media player (macOS), you can choose from chapters. The AI prompt is as follows:
——
I’ll give you some raw data, you help me to generate chapters.txt, so I can use it for this purpose:
ffmpeg -i audiobook.mp3 -i chapters.txt \
-map 0:a -map_metadata 0 -map_chapters 1 \
-c:a copy \
audiobook-chapters.mp3
The length of the audiobook is 18:05:34.
Here’s the raw data:
00:00:00 Disclaimer
00:01:53 Introduction
00:40:57 Chapter 1: Protocols for Sleep
00:51:05 Sleep Protocol 1: View Sunlight as Soon as Possible After Waking
01:28:42 Sleep Protocol 2: View Sunlight in the Late Afternoon
01:35:54 Sleep Protocol 3: Avoid Viewing Bright Lights in the Final Hour Before Bedtime
01:49:26 Sleep Protocol 4: Find Your Ideal To-Sleep and Wake-Up Times and Strive to Adhere to Them
02:21:12 Sleep Protocol 5: Lower Your Core Body Temperature at Night
02:28:21 Sleep Protocol 6: Increase Your Core Body Temperature in the Final One to Two Hours of Sleep Before You Wake Up
02:31:06 Sleep Protocol 7: Nap (Correctly) to Offset Minor Sleep Deficits
02:42:52 Sleep Protocol 8: Use Non-Sleep Deep Rest (NSDR) to Offset Sleep Deficits
02:54:08 Sleep Protocol 9: Consider Supplements to Support Sleep
03:06:08 Sleep Protocol 10: Approach Prescription Sleep Drugs with Caution
03:11:10 Sleep Protocol 11: Adjust Your Caffeine Schedule to Improve Your Sleep
03:24:31 Sleep Protocol 12: Avoid Alcohol Within Eight Hours Before Sleep
03:31:13 Sleep Protocol 13: Avoid Cannabis as a Sleep Aid
03:37:25 Sleep Protocol 14: Avoid Screens Within an Hour or More Before Bedtime
03:42:14 Sleep Protocol 15: A Tip Sheet for Avoiding Jet Lag
03:50:52 Chapter 2: Protocols for Exercise
04:43:22 Exercise Protocol 1: Walk as Much as Possible Each Day
04:59:11 Exercise Protocol 2: Resistance Train Three Times per Week
06:17:05 Exercise Protocol 3: Do Cardiovascular Training Three Times per Week
06:42:35 Exercise Protocol 4: Incorporate Brief Mobility and Flexibility Work Two to Four Times per Week
06:58:17 Chapter 3: Protocols for Stress Control
07:27:03 Stress Control Protocol 1: Do One to Three Physiological Sighs to Reduce Stress Fast
07:40:16 Stress Control Protocol 2: Use Deliberate Cold Exposure to Raise Your Stress Threshold
08:11:00 Stress Control Protocol 3: Do Non-Sleep Deep Rest (NSDR) to Buffer Against Stress
08:18:14 Stress Control Protocol 4: Do a Micro Meditation Immediately After Waking Up
08:24:06 Stress Control Protocol 5: Boost Your Morning Cortisol and Catecholamine Peak
08:44:50 Stress Control Protocol 6: Consider Specific Supplements to Help Offset Excessive Stress
09:04:37 Chapter 4: Protocols for Nutrition
10:23:44 Nutrition Protocol 1: 90 Percent or More of the Food You Eat Should Be Unprocessed or Minimally Processed
10:37:26 Nutrition Protocol 2: Stay Hydrated
10:50:38 Nutrition Protocol 3: Eat High CP:C Ratio Protein at Each Full Meal
10:57:50 Nutrition Protocol 4: Choose Fibrous Vegetables and (Some) Fruit as Your Major Sources of Carbohydrates
11:09:16 Nutrition Protocol 5: Consume Healthy Fats as Part of Most Meals and Snacks
11:18:32 Nutrition Protocol 6: Consume Low-Sugar Fermented Foods
11:28:33 Nutrition Protocol 7: Consume Fatty Ocean Fish and/or Consider Omega-3 Supplements
11:34:36 Chapter 5: Protocols for Light
11:52:25 Light Protocol 1: View Bright Light in the First Hour After Waking to (Further) Increase Your Morning Cortisol Levels
12:16:17 Light Protocol 2: View Sunlight in Late Afternoon to Buffer Artificial Light
12:24:23 Light Protocol 3: Avoid Viewing Bright Light One Hour Before Your Bedtime
12:45:16 Light Protocol 4: Expose Your Upper and Lower Body Skin to Sunlight During the Day
13:02:36 Light Protocol 5: Expose Your Skin and Eyes to Long Wavelength Light (Red, Near-IR, and Infrared)
13:26:12 Chapter 6: Protocols for Focus, Motivation, and Learning
13:53:21 Learning Protocol 1: Shift into a State of Alertness and Focus
15:26:48 Learning Protocol 2: Use Mental Contrasting to Achieve a “State of Urgency” and Reach Your Goals
15:50:56 Learning Protocol 3: Embrace Errors to Improve Your Performance
16:04:45 Learning Protocol 4: Prioritize Sleep the Night After a Learning Bout
16:06:46 Learning Protocol 5: Incorporate Micro Rests into Your Learning Bouts
16:12:46 Learning Protocol 6: Increase Retention of New Skills and Information with Mental Rehearsal
16:16:49 Chapter 7: Protocols for Personal Growth
16:29:09 Personal Growth Protocol 1: Replace Mind Wandering with Present-Tethered Awareness
16:46:09 Personal Growth Protocol 2: Apply James Hollis’s Guide to Creating Your Best Life
17:21:30 Personal Growth Protocol 3: Resolve Inner Pain Points Through Expressive Writing
17:31:31 Personal Growth Protocol 4: Reframe Loss to Effectively Move Through Grief
17:44:35 Conclusion
17:46:46 Acknowledgments
18:04:47 Credits
September 20th, 2026
What a great job @Pano13666 Cheers!
The important details are:
Use a normal ASCII backslash: \
Do not put any spaces after the backslash
Add -f ffmetadata before chapters.txt, assuming chapters.txt is an FFmpeg metadata file
The output filename must be on the final line
You can avoid line-continuation problems entirely by entering it as one line:
bash
ffmpeg -i audiobook.mp3 -f ffmetadata -i chapters.txt -map 0:a -map_metadata 0 -map_chapters 1 -c:a copy audiobook-chapters.mp3
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