THE TIM FERRISS SHOW · EXTRACTED
The Tim Ferriss Show ft. Andrew Huberman
8 tactics for running your body on a daily operating system. There is no optimization until the foundations are handled every 24 hours.
Preview · 3 of 8 tactics
"You have to re-up on each and every one of those five things every 24 hours." — Andrew Huberman
Huberman gets reduced to the supplements-and-protocols guy. The actual through-line of the episode is simpler and stricter. Five foundations have to be re-upped every single day, and everything else, the stacks, the training splits, the herbs, is downstream of that. Skip the foundations and none of the fancy stuff works for long.
Re-Up The Five Pillars Every 24 Hours
The foundation is five things: sleep, nutrients, movement, light, and relationships. Huberman's shift was to stop thinking of them as a list and start thinking of them as a daily re-up. He says you can coast for a day or two, then you hit a wall where nothing else functions.
THE PLAY
Make a five-item daily check: sleep, nutrients, movement, sunlight, one relationship touchpoint. Each day, put something into all five. If you skip one for two days straight, treat that as the real problem before adding anything new.
Train One Adaptation Per Day
You can train for many things at once if you target one per day. Huberman runs a week where each day has one job: Sunday long endurance, Monday legs, Tuesday heat and cold, Wednesday cardio or torso, Friday a 12-minute VO2 max session, Saturday small muscle groups. Each day also indirectly supports another adaptation.
THE PLAY
Assign each training day one specific goal instead of one generic workout. Keep resistance sessions to an hour or less. Over a week you will hit endurance, strength, and recovery without trying to do all of it every session.
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Train Your Tibs To Fix Your Feet
Huberman thought he had flat feet and chronic shin splints for years. The fix was training the tibialis, the muscle on the front of the shin. It cleared his shin splints, his sciatica, and his foot position, and let him run pain-free.
THE PLAY
Stand with your shoulders against a wall, heels about a foot out, and tap your toes up toward your knees for 25 to 30 reps. Do this a few times a week. No equipment needed, just the wall.
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5 more tactics + Action Plan
TACTIC 04
Run The Sauna And Cold Contrast
TACTIC 05
Front-Load Light, Back-Load Darkness
TACTIC 06
Take Rhodiola Rosea Before Hard Training
TACTIC 07
Build A Three-Part Sleep Stack
TACTIC 08
Keep The Phone Out Of Your Front Pocket
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THE TIM FERRISS SHOW · EXTRACTED BY PODEX