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Protocols — The Science-Based Operating Manual for Body and Mind

By Thierry Borgeat · September 2026 · 13 min read

arvy's Teaser: Investing isn't just about picking the right stocks. It's a calm mind, a fit body, a house full of love — and the financial freedom to nurture all of it. No book takes the first part of that equation more seriously than Andrew Huberman's "Protocols" — the first book from the Stanford neuroscientist and host of the world's largest health podcast. It's an operating manual for the human body: sleep, exercise, stress, nutrition, light, focus. And for anyone who wants to make good decisions over decades, it's more relevant than it first appears.

The Answer in One Sentence

A science-based, practical collection of "protocols" — concrete behaviours and tools — for systematically improving your sleep, energy, focus, and health.

Who Is Andrew Huberman?

Andrew Huberman is a neuroscientist and tenured professor at Stanford School of Medicine. His lab has published in the world's leading journals — Nature, Science, Cell. But he reached a mass audience through the "Huberman Lab" podcast, one of the most listened-to health and science podcasts anywhere, where he translates complex research into usable tools.

"Protocols: An Operating Manual for the Human Body" (2026) is his first book — the organised, written version of what he has spent years teaching by voice. Instead of many hours of podcast, you get the distilled, structured essence.

The Central Idea: Your Body Has a Manual — Most People Never Read It

Huberman's premise is as simple as it is compelling: the human body is a highly complex system that runs on comprehensible biological rules. Most people operate that system blind — they sleep badly, eat randomly, move without a plan, and wonder at the result.

His approach: there is a manageable number of scientifically supported "protocols" — concrete, repeatable behaviours — that deliver most of the effect. You don't need to know everything. You need to know the few levers that genuinely matter and operate them consistently.

"The power of your physiology can be harnessed in two ways: through foundational behaviours that improve your day-to-day state — and through specific tools for particular challenges."

The Seven Areas

The book organises its protocols across seven fields of human physiology:

• Sleep — the foundation of everything. Without good sleep, no other protocol works properly.
• Exercise — protocols for strength, endurance, and mobility at any age.
• Stress control — tools to lower stress in the moment, such as targeted breathing patterns.
• Nutrition — evidence-based fundamentals instead of diet fads.
• Light — the underrated pacemaker. Morning light and light management steer your sleep-wake rhythm.
• Focus & motivation — how to train the nervous system to concentrate and to learn.
• Neuroplasticity & learning — how the brain anchors new skills and behaviours.

The through-line: build the foundations first (sleep, light, exercise), then add targeted tools for specific challenges. And everything is customisable — Huberman offers principles to adapt to your own situation, not rigid rules.

arvy's Take

Why a health book in the book club of an asset manager? Because at arvy we never treat investing as a pure stock question. Our recurring conviction: investing is a calm mind, a fit body, a house full of love — and the financial freedom to look after all of it. "Protocols" is the best current book for the second part of that equation.

But there's a deeper connection, and it isn't metaphorical. The worst investment decisions rarely come from a lack of knowledge — they come from an exhausted, stressed, under-slept brain. Panic-selling in a crash, overconfident buying in a boom, the inability to simply do nothing: these are physiological states before they become financial mistakes. Someone who sleeps badly and is chronically stressed makes measurably worse decisions. Huberman gives you the tools to put the decision-maker — you — into a better state.

And there's a structural parallel we love. Huberman's whole method is, at its core, the same as good investing: a few fundamental levers, operated consistently over a long time, beat any frantic optimisation at the margins. Good sleep every day is the compound interest of health — invisible on any single day, transformative over years. Exactly like a savings plan. The discipline that makes a good investor and the discipline that makes a healthy person are the same discipline.

The honest caveat: Huberman hasn't been free of controversy in recent years, and some of his podcast claims were criticised for over-extrapolating individual studies. The book promises extensive citations — read it as a well-curated starting point, not the final word. And for anything medical: it's no substitute for professional advice.

Frequently Asked Questions

What is "Protocols" about?

It's Andrew Huberman's first book — a practical, science-based collection of "protocols" for improving sleep, exercise, stress control, nutrition, light exposure, focus, and learning. It consolidates what he has taught for years on the "Huberman Lab" podcast.

Do I need to know the podcast to understand the book?

No. The book stands on its own and is arguably more accessible than the hours-long podcast episodes — it's the distilled, organised version of the material.

Why does an asset manager recommend a health book?

Because good decisions require a good decision-maker. A rested, focused brain makes better investment decisions than an exhausted one. And because Huberman's method — a few fundamental levers, applied consistently over time — is the same as successful long-term investing.

Is the science reliable?

Huberman is a genuine Stanford neuroscientist, and the book promises extensive citations. That said, some of his podcast claims have drawn criticism for over-stating individual studies, so read it as a well-curated starting point rather than the final word — and consult a professional for anything medical.

Further reading: The 21 Best Investment Books of All Time · Reminiscences of a Stock Operator · arvy Book Club Archive

This article was written by Thierry Borgeat, Co-Founder of arvy, and reviewed by Patrick Rissi, CFA, and Florian Jauch, CFA.

Disclaimer: This article is for general informational purposes only and constitutes neither investment nor medical advice. The protocols mentioned are no substitute for professional medical guidance. Amazon links are affiliate links. arvy is a FINMA-supervised asset manager.