Andrew Huberman - Complete Biohacking Protocol & Longevity Strategy
Neuroscientist and Professor at Stanford University School of Medicine
Dr. Andrew Huberman is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University's School of Medicine. He hosts the popular Huberman Lab podcast, which aims to help viewers and listeners improve their health with science and science-based tools.
Andrew Huberman's Longevity Metrics & Biomarkers
Andrew Huberman's Complete Supplement Stack (15 Supplements)
Athletic Greens (AG1)
Foundational nutrition support with vitamins, minerals, probiotics, and adaptogens
Magnesium Threonate
Crosses blood-brain barrier for sleep and cognitive support
- • Enhanced memory and learning
- • Improved cognitive function
L-Theanine
Promotes relaxation and sleep quality
Alpha-GPC
Enhances focus and cognitive performance for training
- • Enhanced memory and learning
- • Improved attention and focus
Eurycoma Longifolia
Supports healthy testosterone levels and libido
Fadogia Agrestis
Supports luteinizing hormone and testosterone production
Omega-3
Anti-inflammatory, mood support, cognitive health
- • Supports cardiovascular health and reduces heart disease risk
- • Improves brain function and cognitive performance
Vitamin D3
Essential hormone support and immune function
- • Improves bone health and calcium absorption
- • Supports immune system function
Creatine
Cellular energy and cognitive benefits
- • Increases muscle creatine and phosphocreatine levels by 15-40%
- • Improves high-intensity exercise performance
L-Tyrosine
Dopamine precursor for focus and motivation
Rhodiola
Reduces perceived effort and enhances performance
- • Reduces stress and fatigue
- • Improves mental performance under stress
Myo-Inositol
Helps with falling back asleep and mood regulation
Boron
Supports testosterone and bone health
Zinc
Essential for testosterone production and immune function
- • Supports immune system function
- • Promotes wound healing
Andrew Huberman's Biohacking Protocols
Morning Light Exposure
View sunlight for 2-10 minutes within first hour of waking to regulate circadian rhythm
Cold Therapy
Deliberate cold exposure 1-3 times per week for 1-3 minutes to boost metabolism and resilience
Blueprint Exercise Protocol
Weekly routine: Sunday endurance, Monday legs, Tuesday heat/cold, Wednesday torso, Thursday cardio, Friday HIIT
Delayed Caffeine Intake
Delay caffeine intake 90-120 minutes after waking to avoid afternoon crash
Andrew Huberman's Daily Biohacking Routine
Daily Schedule:
Andrew Huberman's Diet & Nutrition Protocol
Intermittent Fasting
Fasts 12-16 hours daily, first meal around 1pm, emphasizes whole foods
Meal Timing
13:00-19:00
Diet Type
time-restricted eating
Andrew Huberman's Exercise & Fitness Protocols
A/B Workout Split
Zone 2 Cardio Training
Strength Training
Frequently Asked Questions About Andrew Huberman
What is Andrew Huberman's biological age?
Andrew Huberman's biological age is currently being measured and will be updated soon.
How many supplements does Andrew Huberman take?
Andrew Huberman takes 15 different supplements daily as part of their longevity protocol. Key supplements include Athletic Greens (AG1), Magnesium Threonate, Apigenin, and more.
What diet does Andrew Huberman follow?
Andrew Huberman follows a Intermittent Fasting diet protocol with 13:00-19:00. Fasts 12-16 hours daily, first meal around 1pm, emphasizes whole foods
What is Andrew Huberman's exercise routine?
Andrew Huberman follows 3 distinct exercise protocols. Their primary protocol is A/B Workout Split, performed Daily.