I’m going to degree with you. After I first found Andrew Huberman’s longevity protocol, I assumed he was utterly insane.
The man wakes up and instantly goes exterior to stare on the solar for 10 minutes. He takes like 25 totally different dietary supplements. He jumps into ice-cold water for enjoyable. And he’s most likely received extra acronyms in his day by day routine than most individuals use in a month (NSDR, HIIT, L-theanine, anybody?).
However right here’s the factor about Huberman: he’s not some Instagram wellness guru promoting you $300 adaptogenic moon mud. The person has a PhD from UC Davis, runs a neurobiology lab at Stanford, and truly reads the research he cites. When he says one thing works, he’s normally received a peer-reviewed paper and his personal bloodwork to again it up.
So yeah, his routine is intense. However after diving deep into his podcast episodes and the science behind what he does, I get it now. This isn’t about chasing immortality or changing into superhuman. It’s about utilizing what we learn about biology to really feel higher, assume clearer, and ideally stick round longer.
Let’s break down precisely what Huberman does daily, why he does it, and what the precise science says.
The Morning Daylight Factor (No, Critically, It’s That Vital)
Okay, so the very first thing Huberman does after waking up is go exterior and get daylight in his eyes. Not by a window. Not with sun shades on. Precise, direct out of doors gentle hitting his eyeballs for 5-10 minutes on a sunny day, or 10-20 minutes if it’s cloudy.
I do know what you’re considering. “This dude desires me to go exterior earlier than espresso? Onerous cross.”
However wait, as a result of the science right here is definitely wild.
Your eyes include particular cells known as intrinsically photosensitive retinal ganglion cells (ipRGCs for brief, as a result of scientists love their acronyms). These cells don’t make it easier to see higher, they set your physique’s grasp clock. When morning gentle hits them, they ship a sign to a tiny cluster of about 20,000 neurons in your mind known as the suprachiasmatic nucleus (SCN).
The SCN is principally mission management on your circadian rhythm. As soon as it will get the “morning has arrived” sign, it triggers a coordinated cascade of occasions: cortisol rises (which is nice within the morning), physique temperature will increase, and it begins the 12-16 hour timer till melatonin will get launched for sleep.
Huberman discusses this extensively with Dr. Samer Hattar, Chief of the Part on Gentle and Circadian Rhythms on the Nationwide Institute of Psychological Well being. Hattar’s analysis reveals that even on a cloudy day, you’re getting 10,000-50,000 lux of sunshine outside in comparison with possibly 200-500 lux from indoor synthetic lights.
“Your circadian clock is definitely 24.2 hours on common,” Huberman explains in his Grasp Your Sleep episode. “So with out that morning gentle, you’re drifting 0.2 hours out of sync with the photo voltaic day. Try this for per week and also you’re principally jet-lagged in your personal time zone.”
The sensible takeaway? Get exterior inside an hour of waking. No sun shades, no home windows, simply you and the sky. Even 2-10 minutes makes an enormous distinction. On his podcast, Huberman calls this “within the high 5” of all well being behaviors you are able to do.
And yeah, he does it 360 days a yr. Rain or shine.
The Complement Stack That Appears Like a Pharmacy Exploded
Let’s discuss Huberman’s complement routine, as a result of that is the place issues get… intensive.
Truthful warning: the person takes round 25 totally different dietary supplements frequently. However earlier than you assume he’s simply popping random capsules, he’s extremely systematic about this. He tracks bloodwork, cycles sure dietary supplements on and off, and adjusts primarily based on how he truly feels.
“Dietary supplements are dietary supplements,” Huberman all the time emphasizes. “They complement a basis of high quality sleep, vitamin, train, and daylight publicity. If these aren’t dialed in, dietary supplements received’t prevent.”
That mentioned, right here’s what he truly takes day by day (based on his June 2024 interview with Rhonda Patrick):
The Non-Negotiables
Omega-3 Fish Oil – 2 grams of EPA day by day
Huberman is borderline obsessive about fish oil. He takes two capsules of Momentous Omega-3 (code ‘brainflow saves 15% off your ENTIRE Momentous order) and actually places a tablespoon of lemon-flavored Carlson’s fish oil on his morning oatmeal. With salt. (Sure, actually. “To me it tastes scrumptious,” he says. We’re taking his phrase for it.)
Why? As a result of EPA (eicosapentaenoic acid) has stable proof for lowering irritation, bettering temper, and supporting cardiovascular well being. There’s analysis exhibiting 2g of EPA day by day can have antidepressant results corresponding to SSRIs in some folks. Plus, omega-3s assist keep mind quantity as we age, which is sort of vital for those who’re making an attempt to remain sharp into your 80s.
Vitamin D3 – 4,000-5,000 IU day by day (with Vitamin K2)
Regardless of residing in sunny California, Huberman dietary supplements with Momentous Vitamin D3. He pairs it with K2 to make sure calcium goes to your bones as an alternative of your arteries. He goals for blood ranges round 50-70 ng/mL, which is larger than the usual “enough” vary however throughout the optimum zone for immune operate and hormone manufacturing.
Multivitamin + Further Zinc (15mg) and Boron (2-4mg)
The zinc and boron are particularly for testosterone assist. Zinc is concerned in testosterone manufacturing, and boron helps unlock sure testosterone. Huberman’s talked about that protecting these minerals optimized is a part of sustaining wholesome T ranges with out resorting to exogenous hormones.
The Testosterone Optimizers
Tongkat Ali – 400mg each morning
Fadogia Agrestis – 600mg day by day (cycled 8 weeks on, few weeks off)
That is the place issues get attention-grabbing. Huberman has brazenly shared that after including these natural dietary supplements, his complete testosterone went from round 600 ng/dL to virtually 800 ng/dL. That’s a major bounce with out utilizing artificial testosterone.
Tongkat Ali has precise human research backing it up. A 2022 meta-analysis confirmed it could actually reliably enhance testosterone ranges at doses of 100-600mg day by day. It appears to work by supporting luteinizing hormone, which alerts your testes to supply extra T.
Fadogia is much less studied in people, however animal analysis reveals it might have comparable results. Huberman cycles it as a result of we don’t have long-term security knowledge, and he’s conservative regardless of being experimental.
Why does he care about testosterone? “It impacts power, muscle upkeep, cognitive operate, libido, and total vitality,” he explains. As you age, testosterone naturally declines. Sustaining wholesome ranges by non-synthetic means is a part of his longevity technique.
The Mind Boosters
Creatine – 5g day by day
Most individuals assume creatine is only for fitness center bros making an attempt to get swole. However there’s rising proof it helps cognitive operate, particularly below circumstances of sleep deprivation or stress. It helps your mind cells produce ATP (mobile power) extra effectively.
Huberman takes it year-round as a result of it’s low cost, well-studied, and he notices higher psychological readability on days he takes it.
Alpha-GPC – 300mg earlier than targeted work (4 days per week)
That is Huberman’s go-to for deep work classes. Alpha-GPC will increase acetylcholine within the mind, a neurotransmitter essential for studying and reminiscence.
“I discovered 300mg taken 10-20 minutes earlier than I wish to focus deeply is the candy spot,” he says. He’ll typically mix it with yerba mate or espresso earlier than a exercise or writing session.
One vital be aware: there’s been concern about Alpha-GPC probably rising stroke danger by TMAO elevation. To counter this, Huberman takes 600mg of garlic with each meal to assist handle TMAO ranges.
L-Tyrosine – 500-1000mg for focus
When Huberman has a deadline or wants sustained motivation, he makes use of L-tyrosine. It’s the precursor to dopamine, which drives motivation and a spotlight. Analysis reveals it peaks in your blood inside 1-2 hours and helps with cognitive efficiency below stress.
The Sleep Stack
That is most likely Huberman’s most well-known contribution to the wellness world. His “sleep cocktail” has helped 1000’s of individuals (myself included) truly go to sleep and keep asleep.
Magnesium L-Threonate – 145mg elemental magnesium (30-60 minutes earlier than mattress)
He prefers the threonate type as a result of it was particularly designed by MIT researchers to cross the blood-brain barrier. As soon as within the mind, it promotes rest and has proof for bettering each sleep high quality and cognitive operate.
Alternatively, he makes use of magnesium bisglycinate (200mg), which is gentler on the abdomen.
Apigenin – 50mg earlier than mattress
It is a flavonoid present in chamomile. It binds to benzodiazepine receptors within the mind (identical ones that Xanax hits, however means milder) and promotes sedation with out the habit or next-day grogginess.
L-Theanine – 100-400mg earlier than mattress
Discovered naturally in inexperienced tea, L-theanine promotes rest with out drowsiness. It will increase alpha mind waves, that are related to a peaceful however alert state. Excellent for winding down with out feeling knocked out.
“I’ve used this mixture for years,” Huberman says. “I don’t take it each night time, however after I do, I discover deeper sleep and higher next-day restoration.”
Typically he’ll add glycine (3g) or a low dose of GABA (100mg) if sleep has been significantly troublesome, however the core trio above is his basis.
The Longevity Wildcards
NMN (Nicotinamide Mononucleotide) – 1-2g day by day
NR (Nicotinamide Riboside) – 500mg day by day
Each of those are NAD+ precursors. NAD+ is a coenzyme concerned in power metabolism and DNA restore, and it declines considerably with age. Boosting NAD+ is among the hottest areas in longevity analysis proper now.
Huberman has mentioned he takes both NMN or NR (typically each) not primarily to increase lifespan, however as a result of he subjectively feels higher. “Extra constant psychological and bodily power all through the day,” he describes it.
The science remains to be rising. David Sinclair at Harvard is a large proponent, however we don’t have a long time of human knowledge but. Huberman treats it as an experiment he’s operating on himself. Use code ‘brainflow’ at Renue by Science to avoid wasting 10% on their NAD+ boosters.
Observe: The FDA has just lately taken steps to forestall NMN from being offered as a complement, so availability might differ.
For an entire breakdown of all his dietary supplements with dosages and timing, take a look at Dr. Andrew Huberman’s Complement Listing: The Full Information. You can even be taught extra about his particular strategy to NAD+ in Andrew Huberman’s NAD+ Protocol: What He Takes and Why.
The Exercise Routine: Coaching Like a “Practical Athlete”
Huberman’s strategy to train is about being ready for something. “I wish to be in a state the place if I have to stroll actually far and carry weight, I can do it. If I have to carry one thing heavy, I can do it. If I have to dash, I can do it,” he explains on his Foundational Health Protocol publication.
Right here’s his weekly construction:
3 days of resistance coaching (legs, torso/push-pull, arms/neck/calves)
3 days of cardiovascular work (mixture of Zone 2 endurance and HIIT)
1 day of deliberate warmth and chilly publicity
The Resistance Coaching Break up
Huberman does 50-60 minutes of precise coaching time (not counting warm-up) per session. He alternates month-to-month between:
- Schedule A (Energy): 4-8 reps per set, heavier weight, 3-4 units, 2-4 minute relaxation
- Schedule B (Hypertrophy): 8-15 reps per set, reasonable weight, 2-3 units, 90 seconds relaxation
This periodization prevents plateaus and builds each uncooked power and muscle endurance. He’s a giant believer in coaching muscle tissue by their full vary of movement, hitting each shortened and lengthened positions.
For instance, for chest he may do cable crossovers (muscle in shortened place) and incline presses (muscle in lengthened place). This strategy reduces harm danger and, based on latest analysis, might enhance muscle progress.
The Cardio Protocol
Zone 2 work: One lengthy session per week (60+ minutes) at a conversational tempo. This builds mitochondrial effectivity and cardio base. Huberman typically does a Sunday morning jog or 2-hour hike.
Excessive-Depth Intervals: As soon as weekly, he does all-out sprints, assault bike intervals, or a brutal treadmill exercise. HIIT boosts VO2 max, which is among the strongest predictors of longevity. A landmark 2018 research printed in JAMA Community Open discovered that people within the lowest health quartile had a mortality price practically 4 occasions larger than these within the highest health group. Every 1 MET enhance in VO2 max (equal to three.5 mL/kg/min) is related to a 10-20% lower in mortality price.
Ability-Based mostly Cardio: Huberman practices Brazilian Jiu-Jitsu, which doubles as cardio and ability coaching. On his third cardio day, he may do a vigorous BJJ session or swimming laps.
Restoration Protocols
After intense coaching, Huberman makes use of NSDR (Non-Sleep Deep Relaxation) or Yoga Nidra. These are primarily guided rest classes that assist restore the nervous system with out truly sleeping.
“A 20-minute NSDR protocol can substitute a nap and assist consolidate studying,” Huberman notes. He’ll typically do one within the afternoon after a poor night time’s sleep or significantly draining exercise.
He additionally takes “useless days” critically. If he feels run down, he’ll actually keep in mattress for twenty-four hours, solely getting up for meals. “Restoration is coaching,” he reminds his listeners.
Chilly Publicity: The Dopamine Hit That Hurts So Good
Huberman frequently does chilly plunges or chilly showers, aiming for about 11 minutes complete per week of chilly publicity.
Why 11 minutes? That’s the brink recognized in analysis exhibiting vital metabolic advantages, together with the conversion of white fats to metabolically energetic brown fats.
The Science of Chilly
Transient chilly publicity (2-5 minutes in ~50°F/10°C water) triggers an enormous launch of norepinephrine into your bloodstream. This converts energy-storing white fats into energy-burning brown fats, improves insulin sensitivity, and might decrease resting coronary heart price and blood stress over time.
However right here’s the kicker: chilly additionally dramatically boosts dopamine. A research printed within the European Journal of Physiology confirmed that chilly water publicity led to will increase in dopamine ranges as excessive as 2.5 occasions above baseline—corresponding to cocaine, besides with out the next crash. These elevations had been long-lasting, with folks reporting huge enhancements in temper and cognitive consideration for hours afterward.
“The temper and focus enhancement is actual,” Huberman says in his chilly publicity episode. “It’s not simply bro science. One research confirmed vital and extended will increase in dopamine when folks had been in cool (60°F) water for about an hour as much as their neck, with their head above water. Different research describe vital will increase in epinephrine from simply 20 seconds in very chilly water (~40°F).”
He sometimes does chilly publicity within the morning, 2-4 occasions per week. Vital be aware: he doesn’t do it instantly after power coaching, as a result of analysis reveals that may blunt muscle adaptation. He both does it on separate days or waits 6-8 hours after lifting.
Psychological Coaching
Past the bodily advantages, Huberman views chilly publicity as coaching for stress administration. “Whenever you voluntarily put your self in discomfort and keep calm, you’re educating your nervous system to deal with different stressors higher,” he explains.
It’s not about struggling. It’s about constructing resilience.
Warmth Publicity: Sauna for Longevity
Huberman goals for 57 minutes of sauna use per week, sometimes damaged into 3 classes of ~20 minutes every at 80-100°C (176-212°F).
Why Sauna?
Warmth publicity induces warmth shock proteins (HSPs), which assist restore misfolded proteins in cells. This mobile housekeeping might forestall the buildup of broken proteins related to getting old and neurodegenerative ailments.
A well-known Finnish research printed in JAMA Inside Drugs discovered that males who used sauna 4-7 occasions per week had a 40% discount in all-cause mortality in comparison with once-weekly customers. After adjustment for cardiovascular danger components, males with 4-7 sauna classes per week had a hazard ratio of 0.37 for sudden cardiac demise in comparison with those that used sauna as soon as per week. Heart problems danger was dramatically decrease, and in contrast with males who spent lower than 11 minutes within the sauna, those that spent greater than 19 minutes had a 52% decrease danger of sudden cardiac demise.
“Sauna principally mimics reasonable train on your cardiovascular system,” Huberman notes. Coronary heart price will increase, blood vessels dilate, and circulation improves.
He typically does distinction remedy: 20 minutes sauna, 3 minutes chilly plunge, repeat. This provides blood vessels a exercise by forcing fast dilation and constriction.
Ending on chilly (which he normally does) offers that large dopamine enhance to finish the session feeling energized.
The Consuming Window: Intermittent Fasting Meets Strategic Fueling
Huberman has practiced time-restricted consuming for over a decade. He sometimes follows a 16:8 or 14:10 fasting window, that means he fasts for 12-16 hours in a single day and eats all his energy inside 8-10 hours.
Virtually, this implies skipping breakfast and never consuming till round midday or early afternoon.
Why Quick?
Fasting triggers autophagy (mobile cleanup), improves insulin sensitivity, and based on analysis by Dr. Satchin Panda on the Salk Institute, helps keep circadian rhythm consistency. Time-restricted feeding permits the day by day fasting interval to final greater than 12 hours, imparting pleiotropic advantages starting from prevention to enhanced remedy of ailments.
Huberman discusses this extensively with Dr. Satchin Panda on his podcast. Panda’s analysis reveals that upon greater than 24 hours of fasting, people enter various metabolic phases which rely much less on glucose and extra on ketone body-like carbon sources. Even shorter fasting intervals of 12-16 hours can activate autophagy gene expression, significantly within the liver.
Huberman additionally finds it improves psychological readability. “Not having meals in my system retains me sharp within the morning,” he says. Ketones produced throughout fasting can have neuroprotective results.
The First Meal: Protein-Heavy, Low-Carb
When Huberman breaks his quick (typically post-workout), he goes high-protein, low-carb. Steak or floor beef with greens. Eggs with greens. Fish with a aspect salad.
“I intentionally preserve carbs low on this first meal to keep away from the power crash,” he explains. Massive carb-heavy meals spike and crash blood sugar, resulting in afternoon sluggishness.
By specializing in protein and fats, he maintains regular power and will get 30-50g of protein early (essential for muscle upkeep as we age).
The Night Meal: Carb-Loading for Sleep
Dinner is when Huberman masses carbs. Pasta, rice, potatoes, or different starches.
Why the reverse of standard knowledge? As a result of carbohydrates enhance tryptophan uptake within the mind, which converts to serotonin after which melatonin. “Consuming carbs at night time helps me sleep higher,” Huberman says.
Analysis helps this. Carb-rich night meals can enhance sleep high quality and restoration. Additionally they replenish muscle glycogen for the subsequent day’s exercise.
What He Avoids
Alcohol: Huberman has primarily eradicated alcohol. He cites analysis exhibiting even reasonable consuming (1-2 drinks day by day) shrinks mind grey matter and disrupts sleep structure.
“The most secure quantity of alcohol for well being is near zero,” he says, referencing conversations with sleep researcher Dr. Matt Walker.
Sugar: Minimal added sugars on weekdays. He’ll have fruit, however avoids sodas, pastries, and processed snacks.
Processed Junk: He sticks principally to complete meals. Lean meats, greens, fruits, nuts, complete grains.
Hydration With a Twist
Huberman provides salt to his morning water. “A pinch of sea salt and lemon in my first glass,” he says. This replenishes electrolytes misplaced in a single day and might truly cut back early-day starvation pangs.
He’s additionally a giant fan of electrolyte drinks (typically LMNT model) particularly after exercises or on low-carb days.
The Issues He Avoids (Simply as Vital)
Huberman is vocal about minimizing exposures that speed up getting old:
Vibrant Gentle at Night time: He dims lights dramatically after 8 p.m. and makes use of red-toned lamps. In his episode on utilizing gentle for well being, Huberman explains that blue gentle publicity between 10 p.m. and 4 a.m. suppresses dopamine and might enhance despair danger over time. This happens by activation of the perihabenular nucleus, a mind area that when stimulated on the flawed time, causes temper to worsen and reduces molecules that make us really feel good.
A research printed in Translational Psychiatry discovered that publicity to gentle at night time, even dim gentle throughout sleep, disrupts temper by a number of mechanisms together with sleep disturbance, hormone secretion disruption, and aberrant alerts from intrinsically photosensitive retinal ganglion cells to mind areas concerned in emotional regulation.
Continual Sleep Deprivation: He protects his 7-8 hours of sleep prefer it’s a prescription. “No longevity protocol can overcome persistent sleep debt,” he says.
Tobacco: Clearly. Smoking dramatically accelerates getting old by irritation and oxidative stress.
Social Isolation: Huberman emphasizes that relationships matter. Loneliness will increase inflammatory markers and is related to worse getting old outcomes.
The Blood Work
Huberman frequently tracks biomarkers by blood exams: testosterone, ldl cholesterol, inflammatory markers (CRP), nutrient ranges, and extra. This data-driven strategy lets him modify his protocol primarily based on what’s truly occurring in his physique, not simply what he thinks ought to work.
The Backside Line: What You Can Really Use
Look, you most likely don’t have to observe Huberman’s protocol precisely. The person has the time, assets, and information to handle a 25-supplement stack and structured coaching plan.
However right here’s what’s value stealing:
1. Get morning daylight. Non-negotiable. 5-10 minutes exterior inside an hour of waking. This single behavior impacts every thing downstream: sleep, temper, metabolism, hormone ranges.
2. Defend your sleep. Purpose for 7-8 hours, constant schedule, cool room, darkish setting. Contemplate the magnesium/apigenin/theanine stack for those who wrestle.
3. Transfer frequently. Combine power coaching and cardio. You don’t want Huberman’s precise cut up, however hit each long and hard efforts weekly.
4. Contemplate key dietary supplements. Begin with omega-3 (2g EPA), vitamin D, and magnesium. Add others primarily based in your particular wants and bloodwork. Try Dr. David Sinclair’s longevity complement protocol for extra research-backed choices.
5. Attempt chilly publicity. Even a 30-second chilly bathe ending may also help. Work as much as longer exposures slowly.
6. Reduce alcohol. Even reasonable consuming impacts sleep and mind well being. If longevity is the purpose, much less is genuinely extra.
7. Quick typically. Time-restricted consuming (12-16 hour in a single day quick) might be the simplest longevity intervention with stable proof.
Huberman’s protocol isn’t about perfection. It’s about utilizing what we all know from biology to tilt the percentages in your favor. A few of it’ll give you the results you want. Some received’t. The secret is experimenting, monitoring what truly makes you’re feeling higher, and adjusting accordingly.
“Deal with your well being like an experiment,” Huberman all the time says. “You’re each the scientist and the topic.”
And actually? That’s the very best recommendation on this complete protocol.
For extra detailed protocols, discover Andrew Huberman’s NAD+ Protocol and his strategy to peptides for restoration and efficiency.
