30-Day Health Analysis
Evaluated Against Andrew Huberman's Protocols
January 6 – February 5, 2026 · Bora · Narragansett, RI
Huberman: "Disruptions in circadian entrainment increase cancer risk, obesity, mental health issues, decrease wound healing, and wreck physical and mental performance."
6.2h
avg total sleep
target: 7–9h
0.63h
avg deep sleep
target: ≥1h
7.6h
range (max−min)
target: ±1h consistency
58%
avg efficiency
on worst nights
Nightly total sleep — hours
Sleep stage breakdown — hours (where recorded)
Mid-night waking
Logged on Feb 4, Feb 5, Jan 29, Jan 8, Jan 7. Huberman's protocol: use NSDR (yoga nidra) scripts instead of engaging the brain with reading or screens. "Rather than trying to fight your mind… look to the body."
Caffeine
Feb 3: "4pm — 3 cups." Huberman says delay caffeine 90–120 min after waking, and no more than 100mg after 4pm. Late caffeine blocks adenosine clearance and guarantees disrupted sleep architecture.
Jet lag period
Jan 7–11 shows disrupted sleep from Turkey trip. Huberman's quadfecta for resetting: morning sunlight + movement + social engagement + caffeine.
Huberman's Foundational Fitness Protocol: 3 resistance training sessions + 3 cardiovascular sessions + 1 rest day per week. At least 150–200 min of Zone 2 cardio weekly.
~200min/wk
zone 2 cardio
target: 150–200
0
resistance sessions
target: 3/week
0
HIIT / VO2max
target: 1–2/week
Daily exercise — minutes & type
Huberman Foundational Protocol compliance — weekly view
What's working
Daily walking habit is strong — ~45–50 min, 2–2.5 mi. This counts as Zone 2 cardio. Surfing on Jan 18 (65 min, 629 cal burned) is excellent.
What's missing
Huberman: "At least five sets of resistance training per muscle per week. If we don't do that, we lose muscle over time." After 40, you lose 3–5% of strength per year without dedicated work.
His weekly structure
Mon: Legs · Tue: Rest · Wed: Cardio (35 min) · Thu: Torso · Fri: HIIT/VO2max (12–20 min) · Sat: Small parts · Sun: Long endurance (60–75 min)
Huberman practices time-restricted feeding and emphasizes stable blood glucose. He notes that even small amounts of sugar can "disrupt the expression of circadian genes related to fasting and sleep."
1,620cal
avg weekday intake
3,580cal
avg weekend intake
2.2×
weekend/weekday ratio
Daily calorie intake — weekdays vs. weekends
Macronutrient split — protein / fat / carbs (where recorded, grams)
Weekday pattern
Eggs, avocado toast, protein bars, salads, Mediterranean dishes. Aligns well with Huberman's nutrient-dense approach. Some intermittent fasting days.
Weekend pattern
Jan 17: ~4,600 cal (Whoppers, fries, Oreo shake). Jan 24–25: ~3,800 cal/day (fried Oreos, pizza, sliders). Jan 31–Feb 1: ~3,700 cal/day (Five Guys, milkshakes, cookies).
Protein gap
Most days ~60–80g total. At ~200 lbs, substantially more would support muscle maintenance and satiety — especially important if resistance training is added.
205.5 → 199.5lbs
30-day trend
9.1lbs
max swing
198.6 → 207.7
The volatility
Day-to-day swings of 5–9 lbs correlate with weekend eating: high sodium and carb loads cause water retention. The restrict-binge cycle can disrupt leptin signaling and metabolic adaptation.
Post-Turkey
Started at 205.5 on Jan 10 ("post Turkey trip kebab and baklava weight I need to shed"). Consistent progress despite the weekend spikes.
✗
Delay caffeine 90–120 min
Coffee often consumed within first hour. Feb 3: 3 cups at 4pm.
?
Morning sunlight 10–30 min
No data tracked. This is Huberman's #1 tool for circadian entrainment.
✗
NSDR / Yoga Nidra daily
Not practiced. Currently using books/movies as sleep crutch instead.
?
Afternoon sunlight 10–30 min
Likely getting this during daily walks. Not explicitly tracked.
~
Zone 2 cardio ≥ 150 min/wk
Daily walks hit ~200 min/wk. Solid.
✗
Resistance training 3×/wk
Zero sessions logged in 30 days. Biggest exercise gap.
✗
HIIT / VO2max 1–2×/wk
No high-intensity cardiovascular work logged.
✗
Consistent sleep ±1 hour
Range: 1.5h to 10.2h. Massive variability.
~
Time-restricted feeding
Some fasting days during week. Undermined by weekend eating patterns.
✓
Daily movement / walking
22 of 30 days active. Excellent consistency.
Three Highest-Leverage Changes
- Fix sleep with NSDR and caffeine discipline. When you wake at 3am, do a 10–30 min yoga nidra script instead of reading. Cut caffeine after noon. Get morning sunlight. Huberman: "You're going to see an outsized positive effect on everything."
- Add resistance training 2–3× per week. Even 50–60 minute sessions with compound movements. Improves deep sleep, metabolic rate, body composition, and strength trajectory. Start with the 3×5 protocol: 3–5 exercises, 3–5 sets, 3–5 reps.
- Stabilize weekend nutrition. The 4,000+ cal processed food days are erasing weekday discipline and disrupting weekend sleep. Huberman's approach favors consistent, nutrient-dense eating over restrict-binge cycles.
Compliance summary
Following: 1/10
Partial: 2/10
Not following: 5/10
Unknown: 2/10
The key insight from Huberman
"The early part of your day, the middle of your day, and the end of your day and night are linked. What are they linked by? Your cortisol rhythms." Fix the cortisol curve and everything cascades.