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Andrew Huberman

@huberman

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Stanford neuroscientist and host of Huberman Lab podcast. Shares evidence-based protocols for sleep, focus, exercise, and hormone optimization.

hubermanlab.com𝕏YouTubeInstagram
neuroscience
sleep
supplements
hormones
cold-exposure
3 protocols·0 followers·0 following

Protocols

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Supplements (16)

Tongkat Ali

daily · Morning

400 mg
Fadogia Agrestis

daily · Morning, cycled 8-12 weeks on/off

400-600 mg
Omega-3 Fish Oil

daily · Daily

2-3g EPA
Vitamin D3

daily · Daily

5,000 IU
Vitamin K2

daily · Daily

Standard dose
Creatine Monohydrate

daily · Daily

5g
Multivitamin (Opti-Men)

daily · Daily

Optimum Nutrition

1 pill
Zinc

daily · Daily

~15 mg
Boron

daily · Daily

2-4 mg
Grape Seed Extract

daily · With meal

400-800 mg
Ginger Root

daily · With food

~1,100 mg
Magnesium L-Threonate

daily · Before sleep

145 mg
Apigenin

daily · Before sleep

50 mg
L-Theanine

daily · Before sleep

100-300 mg
Glycine

daily · Before sleep, 3-4 nights/week

2g
GABA

daily · Before sleep, 3-4 nights/week

100 mg
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Exercises (8)

Day 1: Legs (squats, leg curls, calf raises)

daily · Sunday

50-75 min
Day 2: Heat/cold exposure (sauna + cold plunge)

daily · Monday

Varies
Day 3: Chest, shoulders, back (push)

daily · Tuesday

50-75 min
Day 4: Zone 2 cardio (jog, hike, bike)

daily · Wednesday

35+ min
Day 5: Back, biceps, rear delts (pull)

daily · Thursday

50-75 min
Day 6: HIIT / sprints

daily · Friday

20-30 min
Day 7: Rest or light activity

daily · Saturday

Varies
Brazilian Jiu-Jitsu

daily · Multiple times/week

Varies
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Sleep (5)

Morning Sunlight Exposure

daily · Within 30-60 min of waking

10-30 min (depends on cloud cover)
Evening sunlight viewing

daily · Late afternoon before sunset

10+ min
NSDR / Yoga Nidra

daily · As needed (afternoon or mid-night waking)

10-30 min
Dim lights after 10pm

daily · 10pm-4am

Minimal overhead lights
Consistent wake time

daily · Every day

Same time daily

Wellness (2)

Delayed caffeine

daily · Wait 90-120 min after waking

Standard
Cold Exposure

daily · 2-4 sessions/week, early in day

1-5 min per session, 11 min/week total