Andrew Huberman

Neuroscientist, Stanford professor and host of Huberman Lab

Andrew Huberman is a neuroscientist and professor in Stanford University's Department of Neurobiology. He hosts Huberman Lab, where he discusses neuroscience, health and performance with researchers and practitioners.

Not managed by Andrew Huberman Claim profile

Protocols

Wellness

Meals and eating window

Date of record:: 12 Jun 2024

Andrew Huberman said he is not really hungry until about 11 a.m. and finishes dinner a couple of hours before sleep.

About this protocol

Andrew Huberman said he is not really hungry until about 11 a.m. and finishes dinner a couple of hours before sleep. Midday is meat, berries, rice or oatmeal and vegetables; afternoon is a protein drink, nuts, jerky or bone broth; dinner is lighter on protein with more vegetables and starches. Not low-carb, and not described as a fasting or weight-loss practice.

Eating window (first meal around 11 a.m.)

first meal ~11 a.m.; finishes dinner a couple of hours before sleep

Open protocol

Clinical

Medications and hormones

Date of record:

19 Jan 2026

Andrew Huberman's low-dose testosterone replacement therapy (~125 mg/week, started at 45, stated January 2026), together with the peptides he said he had stopped by June 2024 (BPC-157 after a calf injury; sermorelin because it wiped out his REM sleep). He said he is not on growth hormone.

Low-dose testosterone replacement therapy

~125 mg/week · weekly

BPC-157Stopped · Date not stated

infrequently over a couple of months

SermorelinStopped · Date not stated

infrequently over a period of time

Open protocol

Supplement

Supplements and personal experiments

Date of record:: 6 Mar 2026

His reported supplements for training, sleep and general health, including daily use, occasional use and earlier experiments.

EPA

at least 1 g, aiming for ~2 g · DailyDetails

at least 1 g, aiming for ~2 g · daily

Zinc

100 mg · with first meal

Vitamin D

~5,000 IU · DailyDetails

~5,000 IU · daily

Vitamin K2

with vitamin D

Tongkat ali

400 mg/day in 2022; dose not restated in 2024 · daily, never cycled · early in the day / morning

+10 more interventions

Open protocol

Recovery

Heat and cold recovery

Date of record:: 12 Mar 2026

His weekly sauna and cold-plunge sequence, including time in each round and how he describes adapting to the heat.

Sauna

20 min per round · 3 rounds, once per week

Cold exposure

3 min per round · between sauna rounds in the weekly session

Warm shower

after the final sauna/cold round

Open protocol

Sleep

Sleep and rest

Date of record:: 23 Jun 2026

His personal sleep supplements, daily NSDR, evening lighting and bed-temperature control. His general sleep toolkit appears separately.

Magnesium

30 min before sleep

Apigenin

30 min before sleep

Non-sleep deep rest

10–20 min · DailyDetails

10–20 min · daily

Eight Sleep

during sleep

Evening red lighting

Open protocol

Training

Weekly strength and cardio

Date of record:: 20 Jan 2026

Three strength sessions and three cardio sessions, with a long run, a faster run and intervals.

About this protocol

Three strength sessions and three cardio sessions, with a long run, a faster run and intervals. He describes substitutions, a rest day and periodic breaks from weights.

Long slow run

60–75 min · once per week · the day before leg day

Leg day

~1 hour · weekly · Day 1

Run at ~85% effort

30 min · weekly · later in the week

Torso day

weekly · Day 4

VO2 max intervals on Assault Bike

~15 min · once per week · a separate cardio day

+2 more interventions

Open protocol

Sleep

Sleep supplement toolkit

Date of record:: 20 Sep 2021

The Huberman Lab "Toolkit for Sleep" newsletter suggests, 30–60 minutes before bed, 145 mg magnesium threonate or 200 mg magnesium bisglycinate, 50 mg apigenin and 100–400 mg theanine; he added that 3–4 nights a week he also takes 2 g glycine and 100 mg GABA, and that he uses Momentous for all of them.

Magnesium L-threonate

145 mg · 30–60 min before bed

Magnesium bisglycinate

200 mg · 30–60 min before bed

Apigenin

50 mg · 30–60 min before bed

Theanine

100–400 mg · 30–60 min before bed

Glycine

2 g · 3–4 nights per week · with the sleep stack, 30–60 min before bed

+1 more intervention

Open protocol

Wellness

Morning light and caffeine

Date of record:: 18 May 2026

Outdoor light, hydration and caffeine timing, including what he changes when waking before sunrise or training hard first thing.

Water on waking

16–32 oz · Daily · first thing on wakingDetails

16–32 oz · daily · first thing on waking

Morning outdoor light exposure

10–20 min · each morning · within 60 min of waking

Bright light therapy

10,000 lux

Caffeine

delayed 90–120 min after waking

Open protocol