I’m going to level with you. When I first discovered Andrew Huberman’s longevity protocol, I thought he was completely insane.
The guy wakes up and immediately goes outside to stare at the sun for 10 minutes. He takes like 25 different supplements. He jumps into ice-cold water for fun. And he’s probably got more acronyms in his daily routine than most people use in a month (NSDR, HIIT, L-theanine, anyone?).
But here’s the thing about Huberman: he’s not some Instagram wellness guru selling you $300 adaptogenic moon dust. The man has a PhD from UC Davis, runs a neurobiology lab at Stanford, and actually reads the studies he cites. When he says something works, he’s usually got a peer-reviewed paper and his own bloodwork to back it up.
So yeah, his routine is intense. But 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 becoming superhuman. It’s about using what we know about biology to feel better, think clearer, and ideally stick around longer.
Let’s break down exactly what Huberman does every day, why he does it, and what the actual science says.
The Morning Sunlight Thing (No, Seriously, It’s That Important)
Okay, so the first thing Huberman does after waking up is go outside and get sunlight in his eyes. Not through a window. Not with sunglasses on. Actual, direct outdoor light hitting his eyeballs for 5-10 minutes on a sunny day, or 10-20 minutes if it’s cloudy.
I know what you’re thinking. “This dude wants me to go outside before coffee? Hard pass.”
But wait, because the science here is actually wild.
Your eyes contain special cells called intrinsically photosensitive retinal ganglion cells (ipRGCs for short, because scientists love their acronyms). These cells don’t help you see better, they set your body’s master clock. When morning light hits them, they send a signal to a tiny cluster of about 20,000 neurons in your brain called the suprachiasmatic nucleus (SCN).
The SCN is basically mission control for your circadian rhythm. Once it gets the “morning has arrived” signal, it triggers a coordinated cascade of events: cortisol rises (which is good in the morning), body temperature increases, and it starts the 12-16 hour timer until melatonin gets released for sleep.
Huberman discusses this extensively with Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Hattar’s research shows that even on a cloudy day, you’re getting 10,000-50,000 lux of light outdoors compared to maybe 200-500 lux from indoor artificial lights.
“Your circadian clock is actually 24.2 hours on average,” Huberman explains in his Master Your Sleep episode. “So without that morning light, you’re drifting 0.2 hours out of sync with the solar day. Do that for a week and you’re basically jet-lagged in your own time zone.”
The practical takeaway? Get outside within an hour of waking. No sunglasses, no windows, just you and the sky. Even 2-10 minutes makes a massive difference. On his podcast, Huberman calls this “in the top five” of all health behaviors you can do.
And yeah, he does it 360 days a year. Rain or shine.
The Supplement Stack That Looks Like a Pharmacy Exploded
Let’s talk about Huberman’s supplement routine, because this is where things get… extensive.
Fair warning: the man takes around 25 different supplements regularly. But before you think he’s just popping random pills, he’s incredibly systematic about this. He tracks bloodwork, cycles certain supplements on and off, and adjusts based on how he actually feels.
“Supplements are supplements,” Huberman always emphasizes. “They supplement a foundation of quality sleep, nutrition, exercise, and sunlight exposure. If those aren’t dialed in, supplements won’t save you.”
That said, here’s what he actually takes daily (according to his June 2024 interview with Rhonda Patrick):
The Non-Negotiables
Omega-3 Fish Oil – 2 grams of EPA daily
Huberman is borderline obsessed with fish oil. He takes two capsules of Momentous Omega-3 (code ‘brainflow saves 15% off your ENTIRE Momentous order) and literally puts a tablespoon of lemon-flavored Carlson’s fish oil on his morning oatmeal. With salt. (Yes, really. “To me it tastes delicious,” he says. We’re taking his word for it.)
Why? Because EPA (eicosapentaenoic acid) has solid evidence for reducing inflammation, improving mood, and supporting cardiovascular health. There’s research showing 2g of EPA daily can have antidepressant effects comparable to SSRIs in some people. Plus, omega-3s help maintain brain volume as we age, which is kind of important if you’re trying to stay sharp into your 80s.
Vitamin D3 – 4,000-5,000 IU daily (with Vitamin K2)
Despite living in sunny California, Huberman supplements with Momentous Vitamin D3. He pairs it with K2 to ensure calcium goes to your bones instead of your arteries. He aims for blood levels around 50-70 ng/mL, which is higher than the standard “sufficient” range but within the optimal zone for immune function and hormone production.
Multivitamin + Extra Zinc (15mg) and Boron (2-4mg)
The zinc and boron are specifically for testosterone support. Zinc is involved in testosterone production, and boron helps free up bound testosterone. Huberman’s mentioned that keeping these minerals optimized is part of maintaining healthy T levels without resorting to exogenous hormones.
The Testosterone Optimizers
Tongkat Ali – 400mg every morning
Fadogia Agrestis – 600mg daily (cycled 8 weeks on, few weeks off)
This is where things get interesting. Huberman has openly shared that after adding these herbal supplements, his total testosterone went from around 600 ng/dL to almost 800 ng/dL. That’s a significant jump without using synthetic testosterone.
Tongkat Ali has actual human studies backing it up. A 2022 meta-analysis confirmed it can reliably increase testosterone levels at doses of 100-600mg daily. It seems to work by supporting luteinizing hormone, which signals your testes to produce more T.
Fadogia is less studied in humans, but animal research shows it may have similar effects. Huberman cycles it because we don’t have long-term safety data, and he’s conservative despite being experimental.
Why does he care about testosterone? “It affects energy, muscle maintenance, cognitive function, libido, and overall vitality,” he explains. As you age, testosterone naturally declines. Maintaining healthy levels through non-synthetic means is part of his longevity strategy.
The Brain Boosters
Creatine – 5g daily
Most people think creatine is just for gym bros trying to get swole. But there’s growing evidence it supports cognitive function, especially under conditions of sleep deprivation or stress. It helps your brain cells produce ATP (cellular energy) more efficiently.
Huberman takes it year-round because it’s cheap, well-studied, and he notices better mental clarity on days he takes it.
Alpha-GPC – 300mg before focused work (4 days per week)
This is Huberman’s go-to for deep work sessions. Alpha-GPC increases acetylcholine in the brain, a neurotransmitter crucial for learning and memory.
“I found 300mg taken 10-20 minutes before I want to focus deeply is the sweet spot,” he says. He’ll sometimes combine it with yerba mate or coffee before a workout or writing session.
One important note: there’s been concern about Alpha-GPC potentially increasing stroke risk through TMAO elevation. To counter this, Huberman takes 600mg of garlic with every meal to help manage TMAO levels.
L-Tyrosine – 500-1000mg for focus
When Huberman has a deadline or needs sustained motivation, he uses L-tyrosine. It’s the precursor to dopamine, which drives motivation and attention. Research shows it peaks in your blood within 1-2 hours and helps with cognitive performance under stress.
The Sleep Stack
This is probably Huberman’s most famous contribution to the wellness world. His “sleep cocktail” has helped thousands of people (myself included) actually fall asleep and stay asleep.
Magnesium L-Threonate – 145mg elemental magnesium (30-60 minutes before bed)
He prefers the threonate form because it was specifically designed by MIT researchers to cross the blood-brain barrier. Once in the brain, it promotes relaxation and has evidence for improving both sleep quality and cognitive function.
Alternatively, he uses magnesium bisglycinate (200mg), which is gentler on the stomach.
Apigenin – 50mg before bed
This is a flavonoid found in chamomile. It binds to benzodiazepine receptors in the brain (same ones that Xanax hits, but way milder) and promotes sedation without the addiction or next-day grogginess.
L-Theanine – 100-400mg before bed
Found naturally in green tea, L-theanine promotes relaxation without drowsiness. It increases alpha brain waves, which are associated with a calm but alert state. Perfect for winding down without feeling knocked out.
“I’ve used this combination for years,” Huberman says. “I don’t take it every night, but when I do, I notice deeper sleep and better next-day recovery.”
Sometimes he’ll add glycine (3g) or a low dose of GABA (100mg) if sleep has been particularly difficult, but the core trio above is his foundation.
The Longevity Wildcards
NMN (Nicotinamide Mononucleotide) – 1-2g daily
NR (Nicotinamide Riboside) – 500mg daily
Both of these are NAD+ precursors. NAD+ is a coenzyme involved in energy metabolism and DNA repair, and it declines significantly with age. Boosting NAD+ is one of the hottest areas in longevity research right now.
Huberman has said he takes either NMN or NR (sometimes both) not primarily to extend lifespan, but because he subjectively feels better. “More consistent mental and physical energy throughout the day,” he describes it.
The science is still emerging. David Sinclair at Harvard is a huge proponent, but we don’t have decades of human data yet. Huberman treats it as an experiment he’s running on himself. Use code ‘brainflow’ at Renue by Science to save 10% on their NAD+ boosters.
Note: The FDA has recently taken steps to prevent NMN from being sold as a supplement, so availability may vary.
For a complete breakdown of all his supplements with dosages and timing, check out Dr. Andrew Huberman’s Supplement List: The Complete Guide. You can also learn more about his specific approach to NAD+ in Andrew Huberman’s NAD+ Protocol: What He Takes and Why.
The Workout Routine: Training Like a “Functional Athlete”
Huberman’s approach to exercise is about being prepared for anything. “I want to be in a state where if I need to walk really far and carry weight, I can do it. If I need to lift something heavy, I can do it. If I need to sprint, I can do it,” he explains on his Foundational Fitness Protocol newsletter.
Here’s his weekly structure:
3 days of resistance training (legs, torso/push-pull, arms/neck/calves)
3 days of cardiovascular work (mix of Zone 2 endurance and HIIT)
1 day of deliberate heat and cold exposure
The Resistance Training Split
Huberman does 50-60 minutes of actual training time (not counting warm-up) per session. He alternates monthly between:
- Schedule A (Strength): 4-8 reps per set, heavier weight, 3-4 sets, 2-4 minute rest
- Schedule B (Hypertrophy): 8-15 reps per set, moderate weight, 2-3 sets, 90 seconds rest
This periodization prevents plateaus and builds both raw strength and muscle endurance. He’s a big believer in training muscles through their full range of motion, hitting both shortened and lengthened positions.
For example, for chest he might do cable crossovers (muscle in shortened position) and incline presses (muscle in lengthened position). This approach reduces injury risk and, according to recent research, may increase muscle growth.
The Cardio Protocol
Zone 2 work: One long session per week (60+ minutes) at a conversational pace. This builds mitochondrial efficiency and aerobic base. Huberman often does a Sunday morning jog or 2-hour hike.
High-Intensity Intervals: Once weekly, he does all-out sprints, assault bike intervals, or a brutal treadmill workout. HIIT boosts VO2 max, which is one of the strongest predictors of longevity. A landmark 2018 study published in JAMA Network Open found that individuals in the lowest fitness quartile had a mortality rate nearly 4 times higher than those in the highest fitness group. Each 1 MET increase in VO2 max (equivalent to 3.5 mL/kg/min) is associated with a 10-20% decrease in mortality rate.
Skill-Based Cardio: Huberman practices Brazilian Jiu-Jitsu, which doubles as cardio and skill training. On his third cardio day, he might do a vigorous BJJ session or swimming laps.
Recovery Protocols
After intense training, Huberman uses NSDR (Non-Sleep Deep Rest) or Yoga Nidra. These are essentially guided relaxation sessions that help restore the nervous system without actually sleeping.
“A 20-minute NSDR protocol can replace a nap and help consolidate learning,” Huberman notes. He’ll often do one in the afternoon after a poor night’s sleep or particularly draining workout.
He also takes “dead days” seriously. If he feels run down, he’ll literally stay in bed for 24 hours, only getting up for food. “Recovery is training,” he reminds his listeners.
Cold Exposure: The Dopamine Hit That Hurts So Good
Huberman regularly does cold plunges or cold showers, aiming for about 11 minutes total per week of cold exposure.
Why 11 minutes? That’s the threshold identified in research showing significant metabolic benefits, including the conversion of white fat to metabolically active brown fat.
The Science of Cold
Brief cold exposure (2-5 minutes in ~50°F/10°C water) triggers a massive release of norepinephrine into your bloodstream. This converts energy-storing white fat into energy-burning brown fat, improves insulin sensitivity, and can lower resting heart rate and blood pressure over time.
But here’s the kicker: cold also dramatically boosts dopamine. A study published in the European Journal of Physiology showed that cold water exposure led to increases in dopamine levels as high as 2.5 times above baseline—comparable to cocaine, except without the subsequent crash. These elevations were long-lasting, with people reporting vast improvements in mood and cognitive attention for hours afterward.
“The mood and focus enhancement is real,” Huberman says in his cold exposure episode. “It’s not just bro science. One study showed significant and prolonged increases in dopamine when people were in cool (60°F) water for about an hour up to their neck, with their head above water. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water (~40°F).”
He typically does cold exposure in the morning, 2-4 times per week. Important note: he doesn’t do it immediately after strength training, because research shows that can blunt muscle adaptation. He either does it on separate days or waits 6-8 hours after lifting.
Mental Training
Beyond the physical benefits, Huberman views cold exposure as training for stress management. “When you voluntarily put yourself in discomfort and stay calm, you’re teaching your nervous system to handle other stressors better,” he explains.
It’s not about suffering. It’s about building resilience.
Heat Exposure: Sauna for Longevity
Huberman aims for 57 minutes of sauna use per week, typically broken into 3 sessions of ~20 minutes each at 80-100°C (176-212°F).
Why Sauna?
Heat exposure induces heat shock proteins (HSPs), which help repair misfolded proteins in cells. This cellular housekeeping may prevent the accumulation of damaged proteins associated with aging and neurodegenerative diseases.
A famous Finnish study published in JAMA Internal Medicine found that men who used sauna 4-7 times per week had a 40% reduction in all-cause mortality compared to once-weekly users. After adjustment for cardiovascular risk factors, men with 4-7 sauna sessions per week had a hazard ratio of 0.37 for sudden cardiac death compared to those who used sauna once per week. Cardiovascular disease risk was dramatically lower, and compared with men who spent less than 11 minutes in the sauna, those who spent more than 19 minutes had a 52% lower risk of sudden cardiac death.
“Sauna basically mimics moderate exercise for your cardiovascular system,” Huberman notes. Heart rate increases, blood vessels dilate, and circulation improves.
He sometimes does contrast therapy: 20 minutes sauna, 3 minutes cold plunge, repeat. This gives blood vessels a workout by forcing rapid dilation and constriction.
Finishing on cold (which he usually does) provides that massive dopamine boost to end the session feeling energized.
The Eating Window: Intermittent Fasting Meets Strategic Fueling
Huberman has practiced time-restricted eating for over a decade. He typically follows a 16:8 or 14:10 fasting window, meaning he fasts for 12-16 hours overnight and eats all his calories within 8-10 hours.
Practically, this means skipping breakfast and not eating until around noon or early afternoon.
Why Fast?
Fasting triggers autophagy (cellular cleanup), improves insulin sensitivity, and according to research by Dr. Satchin Panda at the Salk Institute, helps maintain circadian rhythm consistency. Time-restricted feeding allows the daily fasting period to last more than 12 hours, imparting pleiotropic benefits ranging from prevention to enhanced treatment of diseases.
Huberman discusses this extensively with Dr. Satchin Panda on his podcast. Panda’s research shows that upon more than 24 hours of fasting, humans enter alternative metabolic phases which rely less on glucose and more on ketone body-like carbon sources. Even shorter fasting periods of 12-16 hours can activate autophagy gene expression, particularly in the liver.
Huberman also finds it improves mental clarity. “Not having food in my system keeps me sharp in the morning,” he says. Ketones produced during fasting can have neuroprotective effects.
The First Meal: Protein-Heavy, Low-Carb
When Huberman breaks his fast (often post-workout), he goes high-protein, low-carb. Steak or ground beef with vegetables. Eggs with greens. Fish with a side salad.
“I deliberately keep carbs low in this first meal to avoid the energy crash,” he explains. Large carb-heavy meals spike and crash blood sugar, leading to afternoon sluggishness.
By focusing on protein and fat, he maintains steady energy and gets 30-50g of protein early (crucial for muscle maintenance as we age).
The Evening Meal: Carb-Loading for Sleep
Dinner is when Huberman loads carbs. Pasta, rice, potatoes, or other starches.
Why the reverse of conventional wisdom? Because carbohydrates increase tryptophan uptake in the brain, which converts to serotonin and then melatonin. “Eating carbs at night helps me sleep better,” Huberman says.
Research supports this. Carb-rich evening meals can improve sleep quality and recovery. They also replenish muscle glycogen for the next day’s workout.
What He Avoids
Alcohol: Huberman has essentially eliminated alcohol. He cites research showing even moderate drinking (1-2 drinks daily) shrinks brain gray matter and disrupts sleep architecture.
“The safest amount of alcohol for health is close to zero,” he says, referencing conversations with sleep researcher Dr. Matt Walker.
Sugar: Minimal added sugars on weekdays. He’ll have fruit, but avoids sodas, pastries, and processed snacks.
Processed Junk: He sticks mostly to whole foods. Lean meats, vegetables, fruits, nuts, whole grains.
Hydration With a Twist
Huberman adds salt to his morning water. “A pinch of sea salt and lemon in my first glass,” he says. This replenishes electrolytes lost overnight and can actually reduce early-day hunger pangs.
He’s also a big fan of electrolyte drinks (often LMNT brand) especially after workouts or on low-carb days.
The Things He Avoids (Just as Important)
Huberman is vocal about minimizing exposures that accelerate aging:
Bright Light at Night: He dims lights dramatically after 8 p.m. and uses red-toned lamps. In his episode on using light for health, Huberman explains that blue light exposure between 10 p.m. and 4 a.m. suppresses dopamine and can increase depression risk over time. This occurs through activation of the perihabenular nucleus, a brain region that when stimulated at the wrong time, causes mood to worsen and reduces molecules that make us feel good.
A study published in Translational Psychiatry found that exposure to light at night, even dim light during sleep, disrupts mood through multiple mechanisms including sleep disturbance, hormone secretion disruption, and aberrant signals from intrinsically photosensitive retinal ganglion cells to brain regions involved in emotional regulation.
Chronic Sleep Deprivation: He protects his 7-8 hours of sleep like it’s a prescription. “No longevity protocol can overcome chronic sleep debt,” he says.
Tobacco: Obviously. Smoking dramatically accelerates aging through inflammation and oxidative stress.
Social Isolation: Huberman emphasizes that relationships matter. Loneliness increases inflammatory markers and is associated with worse aging outcomes.
The Blood Work
Huberman regularly tracks biomarkers through blood tests: testosterone, cholesterol, inflammatory markers (CRP), nutrient levels, and more. This data-driven approach lets him adjust his protocol based on what’s actually happening in his body, not just what he thinks should work.
The Bottom Line: What You Can Actually Use
Look, you probably don’t need to follow Huberman’s protocol exactly. The man has the time, resources, and knowledge to manage a 25-supplement stack and structured training plan.
But here’s what’s worth stealing:
1. Get morning sunlight. Non-negotiable. 5-10 minutes outside within an hour of waking. This single habit affects everything downstream: sleep, mood, metabolism, hormone levels.
2. Protect your sleep. Aim for 7-8 hours, consistent schedule, cool room, dark environment. Consider the magnesium/apigenin/theanine stack if you struggle.
3. Move regularly. Mix strength training and cardio. You don’t need Huberman’s exact split, but hit both hard and long efforts weekly.
4. Consider key supplements. Start with omega-3 (2g EPA), vitamin D, and magnesium. Add others based on your specific needs and bloodwork. Check out Dr. David Sinclair’s longevity supplement protocol for additional research-backed options.
5. Try cold exposure. Even a 30-second cold shower ending can help. Work up to longer exposures slowly.
6. Minimize alcohol. Even moderate drinking affects sleep and brain health. If longevity is the goal, less is genuinely more.
7. Fast sometimes. Time-restricted eating (12-16 hour overnight fast) is probably the easiest longevity intervention with solid evidence.
Huberman’s protocol isn’t about perfection. It’s about using what we know from biology to tilt the odds in your favor. Some of it will work for you. Some won’t. The key is experimenting, tracking what actually makes you feel better, and adjusting accordingly.
“Treat your health like an experiment,” Huberman always says. “You’re both the scientist and the subject.”
And honestly? That’s the best advice in this whole protocol.
For more detailed protocols, explore Andrew Huberman’s NAD+ Protocol and his approach to peptides for recovery and performance.
