Andrew Huberman 9 sources tracked
Neuroscientist and tenured professor at Stanford School of Medicine; host of the Huberman Lab podcast on science-based tools for health and performance.
About Andrew Huberman →
Andrew Huberman, Ph.D., is an American neuroscientist and tenured associate professor in the Departments of Neurobiology and Ophthalmology at Stanford University School of Medicine, where he directs the Huberman Lab. He earned a B.A. in psychology from UC Santa Barbara, an M.A. from UC Berkeley, and a Ph.D. in neuroscience from UC Davis, followed by postdoctoral work at Stanford. His research focuses on brain development, neural plasticity, the visual system and regeneration from blinding diseases such as glaucoma, and the neural mechanisms of stress and resilience. Since 2021 he has hosted the Huberman Lab podcast, which covers neuroscience and science-based tools for everyday health, sleep, focus, and performance, and he is a co-founder of Scicomm Media.
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In a protocol
View low-angle sunlight in late afternoon/around sunset to signal evening to circadian clock and offset some artificial light effects at night.
HL▶ 50:00Dosage5-30 min depending on cloud cover, around sunsetCertaintyexplicitrecommendation -
In a protocol
View sunlight at low solar angle (sunset time) to anchor circadian clock and inoculate against negative effects of nighttime artificial light.
“get some sunlight in your eyes in the late afternoon and evening hours
HL▶ 53:20Dosage5-10-30 min at sunset depending on cloud coverCaveatsDoesn't fully offset late-night artificial lightCertaintyexplicitrecommendation -
Sponsor read
Sponsor read for AG1 foundational nutrition drink covering vitamins, minerals, prebiotics, probiotics, and adaptogens.
“if they were to take just one supplement...my answer is always AG1
DosageOne scoop dailyCaveatsSponsorCertaintypersonal onlystrong endorsementCited in 7 episodes: Peptides: The Science, Uses & Safety | Dr. Abud Bakri · Essentials: Benefits of Sauna & Deliberate Heat Exposure · Fitness Toolkit: Protocol & Tools to Optimize Physical Health · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing · Developing a Rational Approach to Supplementation for Health & Performance · Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing — Episode 84View per-episode variants ▸
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Sponsor read
Huberman endorses AGZ, AG1's sleep supplement which he helped design, claiming it dramatically improved his slow wave and REM sleep.
“the only sleep supplement I take...dramatically improved my sleep
HL▶ 49:00CaveatsHelped design; sponsorCertaintypersonal onlystrong endorsement -
Follow Dr. Andy Galpin's YouTube channel and writings for in-depth exercise/muscle physiology.
“check out the YouTube channel and the writings of Dr. Andy Galpin
HL▶ 34:30Certaintyexplicitstrong endorsement -
Endorsement
Follow Anna Skips on Instagram for inspiring jump rope progression content.
“Anna Skips on Instagram, really inspiring
HL▶ 1:11:20Certaintyexplicitoffhand mention -
In a protocol
Once weekly, train arms (biceps/triceps), calves, and neck, including dips and chin-ups to indirectly stimulate torso muscles.
“train arms, calves, and neck
HL▶ 1:19:20Dosage~50–60 min; 2–3 exercises per muscle group; include dips and chin-upsCertaintyexplicitrecommendation -
In a protocol Alternative
If waking before sunrise, flip on bright indoor artificial lights, then go outside once sun is up.
HL▶ 18:00DosageTurn on as many bright artificial lights as possible until sunriseCaveatsArtificial light alone insufficient to fully replace sunlight cortisol triggerCertaintyexplicitrecommendation -
In a protocol
Ashwagandha potently reduces cortisol and may indirectly support testosterone; should be cycled and not used continuously at high doses for more than ~2 weeks.
“Ashwagandha is a very potent supplement in terms of reducing cortisol
HL▶ 1:06:40DosageDo not take >2 weeks continuously at high doses; cycleCaveatsDon't take long-term at high doseCertaintyhedgedrecommendation -
Alternative
Use a fan/assault bike (or rower) as a preferred safe modality for HIIT instead of all-out sprinting.
“so-called assault bike or airdyne bike
HL▶ 1:14:30Certaintypersonal onlypersonal use -
Endorsement
Use Jeff Cavaliere's free YouTube videos and Athlean-X programs for exercise selection guidance, including neck training videos.
“Jeff Cavalier has excellent workouts available zero cost on YouTube
HL▶ 59:30Certaintyexplicitstrong endorsement -
In a protocol
From 10pm-4am avoid bright artificial lights especially overhead; use only minimal light placed low to the ground.
“between 10 p.m. and 4 a.m., avoid those bright artificial lights as much as possible
HL▶ 56:00DosageAvoid bright artificial light 10pm-4am; use low-placed lamps, candlelight, moonlightCaveatsEven dim light can disrupt circadian; overhead lights worstCertaintyexplicitstrong endorsement -
In a protocol
Avoid bright light exposure to your eyes between 10pm and 4am to protect circadian health.
“avoiding bright light exposure to your eyes between the hours of 10 p.m. and 4 a.m.
HL▶ 4:20Dosage10pm–4am windowCertaintyexplicitrecommendation -
In a protocol
Avoid eating within 2 hours of bedtime to facilitate growth hormone release during the first hours of sleep (but don't go to bed hungry).
“avoid food within the two hours prior to bedtime
HL▶ 44:20DosageNo food 2h before sleepCaveatsDon't be so hungry it disrupts sleepCertaintyexplicitrecommendation -
Guest recommendation
Practice hanging from a bar for a minute or more as both training and an assessment of fitness/longevity, gripping the bar tightly to hang longer.
“hang from a bar for a minute or longer
HL▶ 1:27:40Dosage≥1 minute hang time as benchmarkCertaintyexplicitrecommendation -
Alternative
Beet juice can improve long-duration endurance performance via vasodilation effects.
“beet juice and ingesting things like arginine and citrulline can improve performance
HL▶ 1:46:10Certaintyexplicitrecommendation -
Beta-alanine (2-5 g/day) supports performance in 60-240 second efforts (interval cardio, 8-15 rep weights), reduces fatigue.
“beta alanine
HL▶ 1:43:50Dosage2-5 g/dayCaveatsCheck with a doctorCertaintyexplicitrecommendation -
In a protocol
Get blood work before and ~4–8 weeks after starting/stopping any hormone-augmenting supplement to objectively evaluate effects.
“there is simply no better tool to evaluate
HL▶ 1:15:30DosageBaseline + 4–8 weeks after startingCertaintyexplicitstrong endorsement -
Alternative
Huberman has used Bon Charge bulbs that switch between full spectrum, yellow, and red modes.
“For a long time I've used Bond Charge's bulbs
HL▶ 2:13:13DosageSwitch modes throughout day; red mode found difficult at nightCaveatsRed mode hard to navigate at nightCertaintypersonal onlypersonal use -
Huberman injected ~200 mcg BPC-157 into a strained upper trap and reported complete resolution within two days.
“Two days later, completely gone.
HL▶ 55:54Dosage~200 mcg injected locally into upper trapCaveatsCould have been placebo; not currently taking; obtained via compounding pharmacy prescriptionCertaintypersonal onlypersonal use -
Brad Schoenfeld's academic work on hypertrophy is highly recommended for further learning.
“folks like Brad Schoenfield
HL▶ 34:40Certaintyexplicitrecommendation -
James Nestor's book on the benefits of nasal breathing.
“James Nestor's book, Breath, The New Science of a Lost Art
HL▶ 1:22:10Certaintyexplicitrecommendation -
In a protocol
James Nestor's book on nasal breathing and respiratory health.
“James Nestor's book, Breath, The New Science of a Lost Art
HL▶ 1:26:30Certaintyexplicitrecommendation -
In a protocol
Sauerkraut brine contains many live cultures and is suggested as a particularly potent source for microbiome diversity.
“particular value that brine might hold
HL▶ 1:18:10Certaintyhedgedrecommendation -
In a protocol
Delay caffeine intake 90-120 minutes after waking to clear adenosine and avoid afternoon crash.
“delay their caffeine intake for 90 to 120 minutes after waking
HL▶ 32:30DosageDelay 90-120 min after wakingCaveatsAnxiety-prone people may skip caffeine entirelyCertaintyexplicitstrong endorsement -
In a protocol
Caffeine at 1–3 mg/kg body weight ~30 minutes before mental/physical work enhances alertness and focus.
“one to three milligrams per kilogram of body weight
HL▶ 1:27:20Dosage1–3 mg/kg, ~30 min before taskCaveatsDon't take after 2pm; caution with anxiety/panicCertaintyexplicitrecommendation -
Use caffeine late in evening when traveling westward to delay circadian rhythm and adjust to later schedule.
“caffeine is actually a potent tool for that
HL▶ 1:36:50DosageLate evening doseCaveatsCan disrupt sleep architecture; use carefully and only when neededCertaintyhedgedmild caution -
In a protocol
Delay caffeine intake 90-120 minutes after waking to avoid afternoon crash and to allow adenosine clearance.
“delay their caffeine intake for 90 to 120 minutes after waking
HL▶ 36:25DosageDelay 90-120 min after wakingCaveatsAnxiety-prone individuals may avoid caffeine entirelyCertaintyexplicitstrong endorsement -
In a protocol
Morning test: 4 nasal inhale/mouth exhales, then big inhale and exhale as slowly as possible; longer discard time (60-120s) indicates better recovery/parasympathetic capacity.
“carbon dioxide blow-off time
HL▶ 1:24:20Dosage4 nasal inhales/mouth exhales, 5th big inhale, exhale as slow as possible; time it; <25s=poor, 30-60s=green, 65-120s=well recoveredCertaintyexplicitstrong endorsement -
In a protocol
Cold shower or ice bath 1-3 minutes in morning to release adrenaline/dopamine and raise core body temperature for alertness.
HL▶ 28:20Dosage1-3 minutesCaveatsStaying in too long will lower core temp insteadCertaintyexplicitrecommendation -
In a protocol
Use brief cold water exposure in the morning to increase core body temperature, release adrenaline/dopamine and promote wakefulness.
“One to three minutes of cold water exposure will wake you up
HL▶ 33:00Dosage1-3 minutes in morningCaveatsAvoid late at night as it would disrupt sleepCertaintyexplicitrecommendation -
In a protocol
Cold plunge (~45–50°F) for ~5 minutes per round, alternated with sauna, to amplify cardiovascular and recovery benefits; do NOT do immediately after strength/hypertrophy/endurance training.
“ice bath... about 45 to 50 degrees Fahrenheit
HL▶ 48:20Dosage~5 min per round at 45–50°F; cold enough you want to get out but safeCaveatsAvoid within ~4–8 hours after resistance or endurance workout because it can blunt hypertrophy/strength/endurance adaptations; not while in shock-inducingly cold waterCertaintyexplicitrecommendation -
Keep sleep and wake times consistent within plus or minus one hour, including weekends.
HL▶ 1:24:20Dosage±1 hour from typical times; nap if needed instead of sleeping inCertaintyexplicitstrong endorsement -
In a protocol
Drop bedroom temperature by at least 3 degrees; layer blankets as needed, leave hands/feet out to regulate.
HL▶ 1:03:20DosageDrop room temp at least 3°F; use fan, open window, or controllable coverCertaintyexplicitstrong endorsement -
In a protocol
Lower bedroom temperature by ~3°F and layer blankets as needed for optimal sleep depth.
“drop the temperature in that sleeping environment by at least three degrees
HL▶ 1:06:00DosageDrop ≥3°F; use fan, open window, or temperature-controlled mattress coverCertaintyexplicitstrong endorsement -
Creatine supplementation increases muscle creatine, power output (12-20%), reduces fatigue, supports cognition; dose by body weight.
“creatine... 66 studies
HL▶ 1:39:40Dosage~5g/day at 180 lb; 10-15g at 220-230 lb; 1-5g lighter than 180 lbCaveatsMay contribute to male pattern hair loss in some via DHT; consult physicianCertaintyexplicitstrong endorsement -
In a protocol
6 sets of 10 reps of compound movements (squat, deadlift, chin-up) with 2-min rest to acutely boost testosterone; up to twice per week.
“six sets of 10 repetitions... about two minutes 120 seconds rest
HL▶ 1:07:40Dosage6 sets x 10 reps compound lifts, 120s rest; ≤2x/weekCaveats10x10 of same does NOT raise testosterone and may raise cortisolCertaintyexplicitrecommendation -
For typical (non-drug-assisted) trainees, eating 2-4 times daily with sufficient amino acids is sufficient for muscle support.
“eating two to four times a day
HL▶ 1:52:30Dosage2-4 meals/day with sufficient protein/leucineCaveatsPerformance-enhancing-drug-assisted athletes may need more frequent mealsCertaintyhedgedrecommendation -
In a protocol
When jet lagged or shifting schedule, eat meals on the local schedule to entrain food-based circadian clock.
“one of the quickest ways to shift your circadian clock... is to eat on the local schedule
HL▶ 45:30Certaintyexplicitrecommendation -
To shift circadian clock during jet lag, eat meals on the local schedule of your destination.
HL▶ 40:40Certaintyexplicitrecommendation -
Sponsor read
Sponsor read for smart mattress cover with cooling/heating and sleep tracking to optimize sleep temperature.
“control the temperature of your sleeping environment
HL▶ 4:20Certaintypersonal onlystrong endorsement -
Sponsor read
Sponsor read endorsing Eight Sleep's temperature-regulating mattress cover with sleep tracking and AI autopilot features.
“completely transformed and improved the quality of my sleep
DosageUse nightly; autopilot adjusts temperature across sleep stagesCaveatsSponsorCertaintypersonal onlystrong endorsementCited in 2 episodes: Peptides: The Science, Uses & Safety | Dr. Abud Bakri · Essentials: Benefits of Sauna & Deliberate Heat ExposureView per-episode variants ▸
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Sponsor read
Smart mattress cover that cools and heats the bed to support deep sleep onset, maintenance, and morning wake-up.
“8Sleep is an incredible device... it's completely transformed my sleep.
DosageCool early in night to deepen sleep; warm toward morning to wakeCaveatsShips in US, Canada, UKCertaintypersonal onlystrong endorsementCited in 2 episodes: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing — Episode 84View per-episode variants ▸
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Sponsor read
Sponsor read for Element electrolyte drink with sodium, magnesium and potassium.
“drinkelement.com Huberman
HL▶ 1:39:54Dosage16-32 oz on waking; during exercise especially hot daysCaveatsSponsorCertaintypersonal onlystrong endorsement -
In a protocol
Elevate feet/end of bed by 3-5 degrees to enhance glymphatic washout and sleep depth.
HL▶ 1:20:20DosageElevate foot end by 3-5 degreesCaveatsAcid reflux sufferers should do opposite (elevate head)Certaintyexplicitrecommendation -
Elevate feet with pillow or raise foot of bed 3-5° to enhance glymphatic washout and sleep depth.
“elevating your feet... can be really beneficial for increasing the depth of sleep
HL▶ 1:24:20DosageElevate feet 3-5°CaveatsAcid reflux sufferers should do opposite—elevate headCertaintyexplicitrecommendation -
In a protocol
Take 1–3 grams of EPA per day from fish oil to support mood, offset depression, cardiovascular and metabolic function, and cognitive performance.
“one to three grams of EPA
HL▶ 1:41:40Dosage>1 g EPA/day, up to 3 g/dayCertaintyexplicitstrong endorsement -
In a protocol
Do sauna in the later part of the day to leverage post-sauna cooling for easier sleep onset.
“do sauna in the later half of the day... they find it easier to fall asleep
HL▶ 32:00DosageEvening/late-day sauna, followed by warm or cool rinse showerCaveatsFor exhausted or naturally good sleepers, timing doesn't matter as muchCertaintyhedgedrecommendation -
Use examine.com (free) to look up evidence on supplements like creatine.
“free website... examine.com
HL▶ 1:39:20Certaintyexplicitstrong endorsement -
Excellent resource for evidence-based information on supplements, dosages, and effects.
“examine.com. It's an excellent site
HL▶ 46:10Certaintyexplicitstrong endorsement -
In a protocol
After a poor night's sleep, do moderate-to-intense exercise in late morning or early afternoon to consolidate sleep and offset deficits.
“engage in moderate to intense exercise, in particular late morning or early afternoon
HL▶ 1:30:30DosageLate morning or early afternoon, moderate-to-intenseCertaintyexplicitrecommendation -
Eye masks can improve sleep by blocking light, provided they're not too tight and room is cool.
“Do eye masks improve your ability to stay asleep? And indeed, they do
HL▶ 1:23:00CaveatsDon't make too tight; ensure room stays cool since mask covers glabrous skinCertaintyexplicitrecommendation -
In a protocol
Fadogia agrestis ~600mg/day may increase luteinizing hormone, testosterone and libido; must be cycled and dosage strictly observed due to potential testicular toxicity.
“600 milligrams per day
HL▶ 1:12:30Dosage600 mg/day; cycle 8 weeks on / 2 weeks off, or 12 weeks on / 1 month offCaveatsCan be toxic at high doses, especially to testicular cells. Don't exceed recommended dose.Certaintyhedgedrecommendation -
In a protocol
Consume 4-6 servings per day of low-sugar fermented foods with live active cultures to increase microbiome diversity and lower inflammatory markers.
“high fermented food diet... increased microbiome diversity and decreased inflammatory signals
HL▶ 1:15:14DosageRamp up over 4 weeks; 4-6 servings (~4-6 oz each) per day; consistency over duration matters more than serving countCaveatsMust contain live active cultures; refrigerated section; not shelf-stable pickles/sauerkrautCertaintyexplicitstrong endorsement -
In a protocol
To shift sleep schedule earlier, set alarm 30+ min earlier and do cardiovascular exercise plus get bright light immediately upon waking.
“set your alarm earlier... force yourself to exercise
HL▶ 1:33:50DosageWake 30-60 min earlier each day; cardio in first 1-2 hours; bright light exposure; ~5-7 days to resetCaveatsRequires discipline; tired in evenings initiallyCertaintyexplicitstrong endorsement -
In a protocol
If you can't get outdoor sunlight (e.g., dark winters), use bright artificial light sources like ring lights or LED drawing tablets as substitute.
“ring lights... A drawing LED tablet will work pretty well
HL▶ 25:30DosageUse in morning when sunlight unavailableCaveatsSunlight simulators are expensive; cheaper ring lights work wellCertaintyexplicitrecommendation -
Sponsor read
Sponsor read for Function Health offering 160+ lab tests with doctor recommendations.
“functionhealth.com Huberman
HL▶ 1:07:07Dosage~$365/yearCaveatsSponsorCertaintypersonal onlystrong endorsement -
In a protocol
Use glute-ham raises for hamstring training as a stretched/compound movement.
“leg curls and glute ham raises for hamstrings
HL▶ 39:40Certaintypersonal onlypersonal use -
In a protocol
Add 2g glycine to sleep stack every third or fourth night to enhance sleep onset.
“two grams of glycine and 100 milligrams of GABA
HL▶ 1:17:20Dosage2 g every 3rd or 4th night, 30-60 min before bedCaveatsDon't use too frequently or sleep stack effectiveness diminishesCertaintypersonal onlypersonal use -
In a protocol
Test morning grip strength (squeeze a scale or rubber donut) to monitor systemic recovery; >10-20% drops indicate incomplete recovery.
“grip strength... when you first wake up
HL▶ 1:19:00DosageMeasure first thing in morning, compare to baseline; >10-20% drop = not recoveredCertaintyexplicitrecommendation -
In a protocol Alternative
Use the hack squat machine as a compound/stretched quadriceps exercise instead of barbell squats.
“I like the hack squat machine
HL▶ 39:30Certaintypersonal onlypersonal use -
In a protocol
Use HRV to assess recovery; higher variability is desirable.
“HRV heart rate variability has made its way... into the forefront
HL▶ 1:17:00CaveatsRequires devices, not yet perfectCertaintyexplicitrecommendation -
Huberman emphasizes targeting high morning and low nighttime cortisol as a foundational anchor of health.
“you want your morning cortisol super, super high
HL▶ 1:13:36Certaintyexplicitrecommendation -
In a protocol
Do weekly HIIT (e.g., assault/airdyne bike, rower, or sprint/jog intervals): 20–30 sec near-max effort, 10 sec rest, 8–12 rounds to elevate heart rate near max once a week.
“20 to 30 second all out sprint... 10 seconds rest
HL▶ 1:15:00Dosage8–12 rounds of 20–30 sec near-max + 10 sec restCaveatsAvoid true 100% sprints if form can't be maintained — risk of sciatica/pelvic floor painCertaintyexplicitstrong endorsement -
In a protocol
Making your own sauerkraut at home is a low-cost way to dramatically increase fermented food intake.
HL▶ 1:18:10DosageCabbage, water, salt; follow specific protocol; routinely scrape surfaceCaveatsMust follow protocol carefully to avoid harmful microbesCertaintyexplicitpersonal use -
In a protocol
Hot bath, hot shower, or sauna 20-30 min in evening triggers compensatory cooling that drops core body temp and facilitates sleep.
HL▶ 1:01:40DosageHot 20-30 min, then cool/warm showerCertaintyexplicitrecommendation -
In a protocol
Take a hot bath or sauna in the evening for ~20-30 min to trigger compensatory drop in core body temperature that facilitates sleep.
“a nice hot bath or a sauna... in the evening
HL▶ 1:04:30Dosage20-30 minutes, then cool/warm showerCaveatsDon't stay in too longCertaintyexplicitrecommendation -
Alternative
As an alternative to sauna, immerse in a hot tub up to the neck to raise shell and core temperature.
“immerse yourself in a hot tub or hot water bath up to your neck
HL▶ 12:50CaveatsHydrate; don't become excessively hyperthermicCertaintyexplicitrecommendation -
Performing ~30 sec hard isolated contractions of a target muscle between sets can enhance hypertrophy (but reduces strength performance).
“contractions of about 30 seconds in between... seem to improve... hypertrophy
HL▶ 1:05:20Dosage~30s hard contraction between work setsCaveatsWill hurt performance if goal is moving more weightCertaintyhedgedrecommendation -
Sponsor read In a protocol
InsideTracker offers in-home blood tests and panels useful for monitoring hormone and biomarker changes.
“This podcast has InsideTracker as a sponsor
CaveatsOther good blood test services also availableCertaintyexplicitrecommendationCited in 2 episodes: Developing a Rational Approach to Supplementation for Health & Performance · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing — Episode 84View per-episode variants ▸
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In a protocol
L-carnitine (oral or injectable prescription form) can improve sperm motility, egg quality and supports fertility.
“L-carnitine, a supplement that we often discuss in terms of fertility
HL▶ 1:07:20CaveatsInjectable form requires prescription in US; consider interactions with other fertility medsCertaintyexplicitrecommendation -
In a protocol
Take 100-400mg theanine 30-60 min before bed for deeper sleep.
HL▶ 1:09:40Dosage100-400mg, 30-60 min before bedCaveatsMay cause vivid disruptive dreams in some; skip if so. People with night-terror tendencies may avoid.Certaintyexplicitstrong endorsement -
In a protocol
100–400mg theanine before bed can aid sleep onset, but avoid if you have excessively vivid dreams that wake you.
“dosages anywhere from 100 milligrams to 400 milligrams
HL▶ 46:50Dosage100–400 mg before bed, scaled to body weightCaveatsAvoid if vivid dreams cause middle-of-night wakingCertaintyexplicitrecommendation -
In a protocol
Take 100-400mg theanine before bed to enhance sleep, alone or as part of sleep stack.
“100 to 400 milligrams of theanine
HL▶ 1:15:10Dosage100-400 mg, 30-60 min before bedtimeCaveatsSome people get vivid/anxiety-ridden dreams—skip if so; avoid with night terrors/sleepwalking historyCertaintyexplicitstrong endorsement -
In a protocol
L-tyrosine 500–1000mg as a dopamine precursor can tighten focus; some people experience a crash afterward.
“500 milligrams to 1,000 milligrams
HL▶ 1:36:40Dosage500–1000 mgCaveatsCan cause a crash afterward; host personally avoids itCertaintyhedgedrecommendation -
In a protocol
Use leg extensions as a peak-contraction quadriceps exercise.
“leg extensions and hack squats
HL▶ 39:00Certaintypersonal onlypersonal use -
In a protocol
Train legs (quads, hamstrings, calves) hard once per week early in the week to set systemic hormonal/metabolic effects for the week.
“make leg day your first day of strength and hypertrophy training
HL▶ 33:00Dosage~10 min warmup + 50–60 min work; 2 exercises per muscle group (one peak-contraction, one stretched); month of 4–8 reps heavy / month of 8–15 reps moderateCaveatsChoose exercises you can perform safely; Huberman avoids back squats and deadlifts personallyCertaintyexplicitstrong endorsement -
Get 700-3000 mg leucine per meal (from whole foods preferably) to support muscle protein synthesis (hypertrophy) and repair (strength).
“700 to 3,000 milligrams of the essential amino acid leucine with each meal
HL▶ 1:50:10Dosage700-3000 mg per meal, ideally from whole foodsCaveatsVegans/vegetarians may want to supplementCertaintyexplicitrecommendation -
Free phone app to measure lux in your environment to evaluate morning light exposure.
“download a free app, something like Light Meter
HL▶ 24:00Certaintyexplicitrecommendation -
Free smartphone app to measure lux levels in environment to evaluate light exposure.
“you can download a free app, something like Light Meter
HL▶ 27:50Certaintyexplicitoffhand mention -
Sponsor read
Electrolyte drink mix with sodium, magnesium, and potassium, no sugar, used for hydration.
“Element is an electrolyte drink that has everything you need
Dosage1 packet in 16-32 oz water in morning; also during exerciseCertaintypersonal onlypersonal useCited in 2 episodes: Essentials: Benefits of Sauna & Deliberate Heat Exposure · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing — Episode 84View per-episode variants ▸
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In a protocol
Eat four servings per day of low-sugar fermented foods (sauerkraut, kimchi, kefir, kombucha, low-sugar Greek yogurt, natto) to support gut microbiome and reduce inflammation.
“four servings a day of these low sugar fermented foods
HL▶ 27:20Dosage4 servings/dayCaveatsMust be refrigerated varieties (e.g., refrigerated pickles, sauerkraut)Certaintyexplicitstrong endorsement -
In a protocol Alternative
Magnesium bisglycinate is interchangeable with threonate for sleep onset; crosses blood-brain barrier and induces mild drowsiness.
“Magnesium bisglycinate and magnesium threonate both have transporter systems
HL▶ 47:00DosageBefore bedCertaintyexplicitrecommendation -
In a protocol
Take ~145mg of magnesium threonate 30-60 min before bed as part of sleep stack to enhance sleep depth.
HL▶ 1:09:10Dosage~145mg, 30-60 min before bedCaveats~5% of people get GI distress/diarrhea; don't take if so. Consult physician.Certaintyexplicitstrong endorsement -
In a protocol
Magnesium threonate crosses the blood-brain barrier and helps shorten time to fall asleep and deepens sleep.
“magnesium threonate, which is interchangeable with magnesium bisglycinate
HL▶ 47:00DosageBefore bedCertaintyexplicitpersonal use -
In a protocol
Take ~145mg of magnesium L-threonate before bed to enhance sleep onset and depth, as part of sleep stack.
“145 milligrams of magnesium threonate
HL▶ 1:14:40Dosage145 mg, 30-60 min before bedtimeCaveats~5% of people experience gut distress/diarrhea—skip if so; consult physicianCertaintyexplicitstrong endorsement -
In a protocol
Magnesium malate appears particularly effective at reducing delayed onset muscle soreness.
“Magnesium malate seems to be particularly effective in offsetting delayed onset muscle soreness
HL▶ 1:35:20Certaintyhedgedrecommendation -
Sponsor read
Sponsor read endorsing Maui Nui Venison as a nutrient-dense, high-protein-per-calorie red meat to help hit ~1g protein/lb body weight.
“Maui Nui Venison is the most nutrient dense and delicious red meat available
HL▶ 3:00Dosage~1 g protein per lb body weight per day; jerky stick = 10g protein, 55 calCaveatsLimited supply due to harvest capsCertaintyexplicitstrong endorsement -
In a protocol
Once weekly, do a ~35-minute run (or row/bike) at ~75–80% of all-out effort, breathing hard but not sprinting, to tap multiple endurance systems.
“30 to 35 minutes at about 75 or 80% of that all out
HL▶ 1:06:00Dosage5–10 min warmup + 30–35 min at ~75–80% max effortCertaintyexplicitrecommendation -
Sponsor read
Single-ingredient supplement brand for building customized protocols.
CaveatsPartnered/sponsorCertaintyexplicitrecommendationCited in 3 episodes: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing · Developing a Rational Approach to Supplementation for Health & Performance · Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing — Episode 84View per-episode variants ▸
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In a protocol Alternative
Light exercise (walk, jog, skipping rope, calisthenics) in the morning to raise core body temperature and increase alertness.
HL▶ 29:30DosageE.g., 10-20 min skipping rope; can combine with sunlight viewingCertaintypersonal onlyrecommendation -
In a protocol
Engage in some movement or exercise in the morning to raise core body temperature and increase alertness.
“try and get your core body temperature increased first thing in the morning
HL▶ 34:00DosageWalking, jogging, skipping rope, calisthenics; immediately upon waking or 3 or 11 hours afterCertaintyexplicitrecommendation -
In a protocol
View bright sunlight outdoors within 30-60 minutes of waking to trigger cortisol peak and set circadian timing.
“view bright sunlight within the first 30 to 60 minutes after waking
HL▶ 13:50Dosage~5 min clear day, ~10 min light cloud, 20-30 min heavy overcast; no sunglasses; not through window/windshield; do at least 80% of daysCaveatsDon't stare at sun if painful; blinking fine; corrective lenses OKCertaintyexplicitstrong endorsement -
View morning sunlight to support circadian rhythm, alertness and a healthy cortisol peak early in the day.
“viewing morning sunlight and exercise are behavioral tools
HL▶ 3:51DosageEarly in the dayCertaintyexplicitstrong endorsement -
In a protocol
View bright sunlight, ideally outdoors, within the first 30-60 minutes after waking to trigger cortisol peak and set circadian timing.
“view bright sunlight within the first 30 to 60 minutes after waking
HL▶ 16:00Dosage~5 min on clear days, ~10 min cloudy, 20-30 min on densely overcast/rainy days; no sunglasses; do not stare at sun; do not look through windowsCaveatsDon't look at sun if painful; corrective lenses are fine; avoid through windshield/windowCertaintyexplicitstrong endorsement -
In a protocol
Apply medical tape over mouth at night to force nasal breathing, which reduces snoring and sleep apnea.
“Put some medical tape over your mouth and force yourself to nose breathe
HL▶ 1:22:20DosageSmall piece of medical tape across mouth before sleepCertaintyexplicitstrong endorsement -
In a protocol
Use medical tape over mouth at night to force nasal breathing during sleep, reducing snoring and sleep apnea symptoms.
“take a little bit of medical tape and to tape your mouth shut before going to sleep
HL▶ 1:26:40DosageApply medical tape over mouth before sleepCaveatsSevere sleep apnea may require CPAP/PAPCertaintyexplicitstrong endorsement -
In a protocol
Take 900mg myo-inositol every other night with standard sleep stack to fall asleep faster and fall back asleep more easily after waking.
HL▶ 1:15:00Dosage900mg, 30-60 min before sleep, every other nightCaveatsDon't combine with glycine/GABA nightsCertaintypersonal onlystrong endorsement -
In a protocol
Take ~900mg myo-inositol to shorten time to fall back asleep after middle-of-night waking.
“900 milligrams of myoinositol
HL▶ 45:40Dosage900 mgCertaintyexplicitrecommendation -
In a protocol
Take 900mg myo-inositol every other night before bed to facilitate falling asleep and returning to sleep after waking.
“900 milligrams of myoinositol
HL▶ 1:18:10Dosage900 mg every other night, 30-60 min before bed (not on glycine/GABA nights)Certaintypersonal onlypersonal use -
In a protocol
Naps under 90 minutes can replenish energy and partially offset lost sleep, but don't nap too late in day.
“keep those naps shorter than 90 minutes
HL▶ 47:40Dosage<90 min; not too late in dayCaveatsSkip if you wake groggy; doesn't replace sleep beyond 1-2 days post-deprivationCertaintyexplicitrecommendation -
Practice nasal-only breathing during low-intensity cardio to train sinuses to dilate, which translates to easier nasal breathing in sleep.
HL▶ 1:22:50DosageTape mouth, hold water in mouth, or use mouthpiece during cardioCaveatsChallenging at firstCertaintyexplicitrecommendation -
In a protocol
Train nasal breathing during cardiovascular exercise to develop neural pathways that carry over to sleep.
“doing nose breathing during cardiovascular exercise translates to better nose breathing during sleep
HL▶ 1:27:20DosageTape mouth, hold gulp of water, or use mouthpiece during low-intensity cardioCertaintyexplicitrecommendation -
Huberman started nattokinase to naturally lower his LDL cholesterol after a Function test and confirmed improvement on follow-up.
“I decided to start supplementing with nattokinase, which can naturally help reduce LDL
HL▶ 1:07:20Certaintypersonal onlypersonal use -
In a protocol
Train the neck with light to moderate weights (e.g., plate wrapped in towel, moving head front/back/side) multiple times per week for safety, posture, and injury resistance.
“definitely want to make sure that you use some light weights
HL▶ 1:02:00DosageLight to moderate weighted plate movements front/back/sides; multiple times per weekCaveatsAvoid neck bridges — disc damage risk that occurs suddenlyCertaintyexplicitstrong endorsement -
Huberman uses NMN for morning energy but explicitly states he has never called NAD/NMN a longevity drug.
“I do augment NAD using NMN. It gives me more morning energy
HL▶ 1:40:56CaveatsNot claimed as longevity drug; also causes thicker nails and faster hair growth (unintended)Certaintypersonal onlypersonal use -
Alternative
Do NSDR (10–60 minutes) when sleep-deprived, before training, to restore mental and physical capacity rather than skipping a workout.
“non-sleep deep rest the next day
HL▶ 1:34:40Dosage10, 30, or 60 minutes; YouTube script availableCertaintyexplicitstrong endorsement -
In a protocol
Use NSDR after training to engage the parasympathetic nervous system and kickstart recovery.
“non-sleep deep rest and SDR at the end of a training session
HL▶ 1:28:20DosageAt end of training sessionCertaintyexplicitrecommendation -
Alternative
Zero-cost guided deep relaxation scripts on YouTube to replenish energy, replace naps, and help fall back asleep.
HL▶ 43:20Dosage10-30 minCertaintypersonal onlystrong endorsement -
In a protocol Alternative
Free YouTube-based deep relaxation/yoga nidra scripts to use for naps, falling asleep, and getting back to sleep.
“NSDR, non-sleep deep rest or the Reverie app
HL▶ 1:22:40Dosage10-30 min sessionsCertaintyexplicitstrong endorsement -
In a protocol
Get >1000 mg EPA per day via food or supplements to keep systemic inflammation low.
“getting above a thousand milligrams of EPA per day
HL▶ 1:34:40Dosage>1000 mg EPA/dayCertaintyexplicitrecommendation -
Cool palms (using ice/gel packs) between sets to enable more reps at the same weight and increase training volume.
“Palmer cooling
HL▶ 1:13:20DosageCool palms during rest between setsCertaintyexplicitrecommendation -
In a protocol
Alternate roughly monthly between heavier low-rep (4–8) higher-volume training and moderate-rep (8–15) lower-volume training across all resistance workouts.
“one month heavier, the next month slightly lighter
HL▶ 43:00DosageMonth 1: 3–4 sets, 4–8 reps, 2–4 min rest; Month 2: 2–3 sets, 8–15 reps, 60–150 sec restCertaintyexplicitstrong endorsement -
In a protocol Alternative
Host uses phenylethylamine as a shorter-acting dopamine augmenter instead of L-tyrosine.
“I rely on something else for dopamine augmentation, which is phenolethylamine
HL▶ 1:38:50DosageShort-lastingCertaintypersonal onlypersonal use -
In a protocol
Use the physiological sigh (two inhales through the nose, long exhale through the mouth) between sets to rapidly calm the nervous system and conserve energy.
“two inhales through the nose... long, full exhale through the mouth
HL▶ 1:30:40DosageTwo nasal inhales then long mouth exhaleCertaintyexplicitstrong endorsement -
In a protocol
Double inhale through nose followed by long exhale; useful between sets or after training to engage parasympathetic system or maintain focus.
“double inhale, exhale in between sets
HL▶ 1:29:00Dosage10 sighs post-training or a few between setsCertaintyexplicitrecommendation -
Huberman uses a small dose of Pinealon during a mid-sleep waking to dramatically increase REM in the final hours; takes roughly 3x/month.
“the one and a half hours of REM...now I'm getting three hours
HL▶ 1:08:07DosageHalf the recommended dose; ~3 times per month; mid-night injectionCaveatsAt full recommended dose he gets disrupted sleep; not regular useCertaintypersonal onlypersonal use -
In a protocol
Plain (low-sugar) yogurt with live active cultures is recommended; avoid sugared yogurts.
“plain yogurt
HL▶ 1:16:23CaveatsSugared yogurts may not have the same positive microbiome effectsCertaintyexplicitrecommendation -
In a protocol
Drink at least 16 ounces of water for every 10 minutes spent in the sauna to replace lost fluids and electrolytes.
“at least 16 ounces of water for every 10 minutes that you happen to be in the sauna
HL▶ 33:50Dosage≥16 oz water per 10 min of sauna; before, during, and/or afterCaveatsIndividual variation in sweat and salt lossCertaintyexplicitrecommendation -
In a protocol
After every training session, do 3–5 minutes of deliberately slowed breathing to downshift the nervous system and accelerate recovery.
“three to five minutes of deliberately slow breathing
HL▶ 1:55:00Dosage3–5 minutes of slowed breathing post-workoutCertaintyexplicitstrong endorsement -
Guest recommendation Alternative
Potato protein may be a good plant-based substitute for whey, per data discussed with Layne Norton.
“potato protein as perhaps being a great plant-based substitute
HL▶ 1:45:00Certaintyhedgedrecommendation -
Doing isolation work before compound movements (e.g. leg extensions before squats) better targets a muscle for hypertrophy, but hurts compound-lift performance.
“leg extensions before squats will allow the squats to target that muscle group more effectively
HL▶ 1:14:30DosageIsolation movement before compound liftCaveatsReduces compound lift performanceCertaintyexplicitrecommendation -
Include some prebiotic fiber in diet to support fiber-digesting enzymes, though it didn't increase microbiome diversity in the Sonnenberg/Gardner study.
“ingesting a fair amount of fiber is going to be a good idea
HL▶ 1:17:00DosageRamp up gradually over weeks to avoid gastric distressCaveatsDid not increase microbiota diversity in study; some subgroups showed increased inflammationCertaintyhedgedrecommendation -
Use probiotics at low-to-moderate doses normally; higher doses only when stressed, jet-lagged, after antibiotics, or under physician guidance.
“ingestion of probiotics at a fairly low to moderate level
HL▶ 1:17:40DosageLow-to-moderate baseline; higher doses only during stress, antibiotics recovery, or travelCaveatsExcessive probiotics may cause brain fog via lactate/SIBO pathwaysCertaintyhedgedrecommendation -
Aim for roughly 1 gram of protein per pound of bodyweight per day, per Layne Norton's framework.
“about one gram per pound of body weight per day
HL▶ 1:44:20Dosage~1 g protein per lb bodyweight/dayCaveatsVaries by activityCertaintyexplicitrecommendation -
Huberman endorses Raw Optics bulbs that shift across the day (full spectrum morning to candlelight evening) without flicker, with no affiliation.
“I really, really like them
HL▶ 2:13:22DosageSingle switchable bulb for morning bright/full spectrum through candlelight eveningCaveatsNo affiliation; pays full priceCertaintypersonal onlystrong endorsement -
Use red light bulbs (e.g., Juve, Cozy Light) when needing to be awake at night without disrupting cortisol rhythm.
HL▶ 1:32:30CaveatsNot ideal for full shift workers; no affiliation to brands mentionedCertaintyhedgedrecommendation -
Endorsement
Pavel Tsatsouline's book on relaxation-based stretching is a useful resource.
“Pavel Satsulin has an excellent book on stretching
HL▶ 1:41:20Certaintyexplicitrecommendation -
Guest recommendation In a protocol
Brief intense resistance training twice per week (per Duncan French) can raise testosterone, free testosterone, and growth hormone.
“two-day-a-week protocol of using resistance training
HL▶ 1:03:00Dosage2 days/week, ≤1 hour, intenseCertaintyexplicitrecommendation -
Lift in 30–80% of 1RM range; full range of motion; near or to failure on some sets; biases hypertrophy at lower end, strength at upper end.
“weights... in the 30 to 80% of one rep maximum
HL▶ 47:00Dosage30–80% 1RM; 5–15 sets per muscle/week; ~10% of sets to failureCaveatsHeavy weights not strictly required for muscle gainCertaintyexplicitrecommendation -
In a protocol
Use Reveri hypnosis app to access deep rest states and reduce post-training inflammation.
“hypnosis app that we've talked about before, reveree
HL▶ 1:34:10Certaintyexplicitrecommendation -
Alternative
Self-hypnosis app developed by David Spiegel at Stanford to improve sleep, fall back asleep, and reduce anxiety.
HL▶ 1:13:00Dosage7-day free trial; $14.99/mo, $99.99/yr, or $249 lifetimeCaveatsApple only currently; carries a costCertaintypersonal onlystrong endorsement -
In a protocol
Self-hypnosis app developed with David Spiegel for falling asleep, staying asleep, and returning to sleep.
“the Reverie app has been developed on the basis of really high quality peer reviewed research
HL▶ 1:21:40DosageUse fallback-asleep hypnosis when waking at nightCaveatsSubscription cost ($14.99/mo or $99.99/yr or $249 lifetime); Apple only initiallyCertaintypersonal onlystrong endorsement -
In a protocol Alternative
For people in very dark locations, use cheap bright ring lights or LED drawing tablets as a substitute for morning sunlight.
HL▶ 21:30DosagePlace on desk in morning hoursCaveatsNo affiliation; cheaper than dedicated daylight simulatorsCertaintypersonal onlyrecommendation -
Ensure adequate sodium (and potassium and magnesium) for nerve-to-muscle communication, both for physical performance and cognitive work.
“that's salt
HL▶ 1:38:00DosageAdequate intake based on water/caffeine/sweatCertaintyexplicitstrong endorsement -
Shift workers should stay on the same shift schedule for at least two weeks to reduce harm.
HL▶ 1:31:50DosageTwo-week blocks on same shiftCertaintyexplicitrecommendation -
In a protocol
Sauerkraut from the refrigerated section (or homemade) is a recommended low-sugar fermented food with live cultures.
“sauerkraut, which happens to be my personal favorite
HL▶ 1:17:20CaveatsMust be refrigerated with live cultures, not shelf-stableCertaintyexplicitpersonal use -
Use sauna 2-7 times per week at 80-100°C for 5-20 minutes per session to reduce cardiovascular and all-cause mortality.
“sauna two or three times per week were 27% less likely to die
HL▶ 7:00Dosage80-100°C (176-212°F), 5-20 min per session, 2-7x/week; 4-7x/week yields ~50% reduction in cardiovascular mortality vs 1x/weekCaveatsAvoid hyperthermia; stay hydrated; start at lower end of temperature rangeCertaintyexplicitstrong endorsement -
In a protocol
Do a weekly heat-cold contrast session with hot sauna for ~20 minutes alternating with cold exposure for several rounds to drive recovery, growth hormone, and cardiovascular benefits.
“three to five rounds of heat for about 20 minutes
HL▶ 47:50Dosage~20 min sauna × 3–5 rounds, alternated with ~5 min cold; once per weekCaveatsBuild heat tolerance first; risk of overheatingCertaintyexplicitstrong endorsement -
In a protocol
For maximum growth hormone release, do four 30-minute sauna sessions at 80°C in one day, no more than once per week or every 10 days.
“30 minutes in the sauna, a period of cool down rest... four times
HL▶ 26:20Dosage80°C (176°F), 4 x 30-min sessions in one day with cool-down rests between; no more than 1x/week or 1x/10 days; fasted or no food in prior 2-3 hoursCaveatsEffect diminishes if done too frequently due to heat adaptation; elevated glucose/insulin blunts GH releaseCertaintyexplicitrecommendation -
In a protocol
Four 12-minute sauna sessions at 90°C followed by 6-minute cool-down in 10°C water significantly reduces cortisol.
“12 minute exposures... followed by a six minute cool down break in cool water
HL▶ 16:00Dosage4 sauna sessions of 12 min at 90-91°C (194°F) with 6-min cool-down in 10°C (50°F) water betweenCaveatsCould substitute a cool/cold shower for cold immersionCertaintyexplicitrecommendation -
On non-training days, do focused cognitive work at the time you normally train; the body's biological clock will be primed for focused effort.
“scheduling that cognitive work on the days when you don't do physical training at the same time
HL▶ 1:56:00DosageSchedule cognitive work at your usual training time on rest daysCertaintyhedgedrecommendation -
In a protocol
Use seated calf raises as a peak-contraction calf exercise (targets soleus more).
“seated calf raises
HL▶ 39:50Certaintypersonal onlypersonal use -
For non-foundational supplements, use single-ingredient formulations and test one at a time (~1 week each) to identify what actually works for you and find minimum effective doses.
“single ingredient formulations are going to give you the most power
HL▶ 1:52:00DosageTest single ingredients ~1 week each, don't change other variablesCertaintyexplicitstrong endorsement -
In a protocol
Use standing calf raises for a weighted-stretch calf exercise.
“standing calf raises and seated calf raises
HL▶ 39:50Certaintypersonal onlypersonal use -
Use static stretching held 30–60 seconds at ~60% of max stretch, exhaling and relaxing into the position, 2–3 sessions per week per muscle group.
“static stretches... 30 to 60 seconds, and then repeating
HL▶ 1:29:00Dosage30–60 sec holds, ~60% intensity, 2–3 times/week per muscle groupCaveatsDon't stretch maximally — relax into stretchCertaintyexplicitrecommendation -
Most people, regardless of age, should do some form of resistance exercise (bands, weights, or bodyweight) to offset age-related loss of strength, posture, bone density.
“everyone of pretty much every age should be doing some sort of resistance exercise
HL▶ 39:00Dosage5–15 sets per muscle group per week at 30–80% of 1RMCertaintyexplicitstrong endorsement -
Limit chronic stress as it disrupts the gut microbiome; use stress management tools to support gut-brain health.
“chronic stress, can disrupt the gut microbiome
HL▶ 1:23:20Certaintyexplicitrecommendation -
Subscribe to YouTube channel as zero-cost support for the podcast.
“hit the subscribe button
HL▶ 7:40Certaintyexplicitoffhand mention -
Light/exercise/caffeine 2-4 hrs before temp minimum (~2 hr before wake) delays clock; after temp min advances clock — use for jet lag/shifting schedule.
HL▶ 1:27:40DosageTemp minimum ~2 hrs before habitual wake time. Before temp min: delays clock. After: advances clock.Certaintyexplicitstrong endorsement -
In a protocol
Tim Ferriss' book contains a recommended homemade sauerkraut recipe for low-cost fermented food production.
“recipe for homemade sauerkraut that's contained in Tim Ferriss' book
HL▶ 1:18:20CaveatsFollow protocol carefully to avoid bad microbe growthCertaintyexplicitrecommendation -
Endorsement
Follow Kelly Starrett's The Ready State channel for mobility and stability content.
“Dr. Kelly Starrett of The Ready State... has an excellent channel
HL▶ 1:01:30Certaintyexplicitrecommendation -
Download free illustrated cold-exposure protocol PDF from thecoldplunge.com.
“thecoldplunge.com
HL▶ 6:50Certaintyexplicitrecommendation -
In a protocol
Grip the handle/bar very tightly during lifts — including the non-working hand in unilateral exercises — to recruit more force via nervous-system irradiation.
“grip the handle very tightly
HL▶ 1:32:40Certaintyexplicitrecommendation -
In a protocol
Tongkat Ali at 200–600mg/day can raise free testosterone (by reducing SHBG) and libido in men and women; does not need cycling.
“dosages anywhere from 200 milligrams to 600 milligrams per day
HL▶ 1:19:10Dosage200–600 mg/day; start low; effects in 8–12 weeksCertaintyexplicitrecommendation -
In a protocol
Train chest, back, and shoulders together in a push-pull workout once weekly with 2 exercises per muscle group: one peak-contraction, one stretched.
“Wednesday, you train torso
HL▶ 56:00Dosage50–60 min after warmup; 2 exercises per muscle group; same heavy/moderate monthly periodizationCertaintyexplicitstrong endorsement -
Train resistance and cardio sessions on an empty stomach (3–10 hrs after last meal) for preferred performance; eat starch and protein after training.
“I like to train fasted
HL▶ 1:33:30DosageTrain fasted; eat starches + protein shortly after; eat starch the night before leg day to fill glycogenCaveatsBetter to train fed than not train at allCertaintypersonal onlypersonal use -
Train at consistent time relative to waking — about 30 min, 3 hr, or 11 hr post-wake — for body-temperature/cortisol-aligned performance.
“training 30 minutes, three hours or 11 hours after your normal waking time
HL▶ 1:57:40Dosage30 min / 3 hr / 11 hr after wakeCertaintyhedgedrecommendation -
For about 10% of exercise effort, push to the burn so lactate is produced and acts as a hormonal signal benefiting brain, heart, and liver.
“about 10% of the time, you should exercise to the point... feel that so-called burn
HL▶ 21:00Dosage~10% of workouts/effort taken to the burn while continuing to breathe deeplyCaveatsOnly do safely; don't hold breath; not for whole sessionCertaintyexplicitrecommendation -
Get 75–80% or more of food intake from unprocessed or minimally processed sources; avoid highly processed foods.
“about 75 to 80% of your foods or more from non-processed or minimally processed sources
HL▶ 20:40Dosage75–80%+ of food intakeCertaintyexplicitstrong endorsement -
Sponsor read
AG1 sponsor offer includes a year's supply of vitamin D3/K2.
“year's supply of vitamin D3K2
HL▶ 34:40Certaintyexplicitoffhand mention -
Sponsor read
Sponsor read for meditation app offering guided meditations, mindfulness training, and yoga nidra sessions.
“Waking up is a meditation app
HL▶ 5:40DosageCan fit in 2-3 minute sessions; 10-20 min yoga nidraCertaintypersonal onlystrong endorsement -
In a protocol Alternative
Wear a 10–50 lb weight vest (or weighted backpack) during walks or hikes to increase the work of endurance sessions when time or pace is limited.
“throw on the weight vest and I'll head out for a walk
HL▶ 23:00Dosage10–50 lbs; weighted backpack as substituteCertaintypersonal onlypersonal use -
Whey protein supplements are useful for meeting protein thresholds for muscle building and other purposes.
“whey-based proteins can be very useful
HL▶ 1:44:40Certaintyexplicitrecommendation -
Whole body imaging like Prenuvo can detect early disease and Huberman thinks it's useful for those who can afford it.
“some people are still alive now because they got that scan
HL▶ 1:59:20CaveatsCostly; false positive/negative concerns; debate on screeningCertaintyhedgedrecommendation -
Matt Walker's book on the importance of sleep.
“the wonderful book that he wrote, Why We Sleep
HL▶ 2:15Certaintyexplicitstrong endorsement -
Book by Matthew Walker that explains importance of sleep for health.
“the wonderful book that he wrote, Why We Sleep
HL▶ 1:50Certaintyexplicitrecommendation -
Yerba mate may stimulate GLP-1 release, acting as an appetite suppressant.
“yerba mate tea can stimulate the release of GLP-1
HL▶ 35:20CaveatsSome reports link smoked yerba mate to certain cancers; data debatedCertaintyhedgedpersonal use -
Preferred caffeine source; choose non-smoked varieties due to carcinogen concerns with smoked varieties.
“non-smoked because the smoked varieties seem to carry some carcinogenic... risk
HL▶ 31:40CaveatsAvoid smoked varietiesCertaintyhedgedpersonal use -
In a protocol Alternative
Yerba mate is a recommended caffeine source, but avoid smoked varieties because they are carcinogenic.
“avoid the smoked versions of yerba mate. They are carcinogenic
HL▶ 1:30:35CaveatsAvoid smoked variety—carcinogenicCertaintyexplicitrecommendation -
Caffeine source preferred in non-smoked varieties; smoked varieties may carry carcinogenic risk.
“non-smoked varieties of yerba mate teas
HL▶ 36:15CaveatsAvoid smoked varieties due to potential carcinogenic riskCertaintyexplicitpersonal use -
In a protocol
Get a long endurance zone 2 session (jog, hike, row, cycle, swim) of 60–75 minutes once per week as the foundation of weekly cardiovascular training.
“60 to 75 minutes of jogging... so-called zone two cardio
HL▶ 20:00Dosage60–75 min once/week (Sunday); aim for 180–200 min/week total zone 2 across week; pace where you can still talk but not push harderCaveatsBeginners should start shorter and flatterCertaintyexplicitstrong endorsement -
Be cautious with true 100% sprints if you can't maintain perfect form — risk of sciatica or pelvic floor pain; stay around 95% effort.
“I don't recommend going all out on any movement that you can't perform with perfect form
HL▶ 1:18:20DosageCap effort at ~95% if form can't be guaranteedCertaintyexplicitmild caution -
Avoid excessive or unnecessary antibiotic use, especially in early childhood, due to detrimental effects on gut microbiome establishment.
“exposed to a lot of antibiotic treatment early in life... very detrimental
HL▶ 58:20CaveatsFollow doctor's prescriptions; not anti-antibiotic when medically neededCertaintyexplicitmild caution -
Antihistamines can blunt adaptations from cardio and resistance training by inhibiting mast cell inflammation needed for adaptation.
“antihistamines can prevent some of the benefits
HL▶ 1:32:00DosageAvoid near training sessionsCaveatsDon't compromise breathing if needed medicallyCertaintyhedgedmild caution -
In a protocol
Avoid bright artificial lights of any color, especially overhead lights, between 10pm and 4am to protect circadian rhythm and melatonin.
“avoid bright artificial lights of all colors... between 10 p.m. and 4 a.m.
HL▶ 59:50DosageBetween 10pm-4am; dim lights, use low-placed lamps, candlelight or moonlightCertaintyexplicitstrong warning -
In a protocol
Don't do deliberate cold exposure within 8 hours after resistance training aimed at strength/hypertrophy — blunts adaptations.
“can inhibit some of the strength and hypertrophy gains
HL▶ 1:43:10DosageAvoid in 8 hours post-resistance training; pre-training is fineCertaintyexplicitmild caution -
For those who run warm during sleep, avoid socks so feet (glabrous skin) can radiate heat and keep you asleep.
“I'm not a fan of putting socks on while I sleep
HL▶ 1:07:00CaveatsWearing socks fine for people who run coldCertaintypersonal onlypersonal use -
Avoid caffeine after 4 pm, ideally last intake by 2-3 pm; keep any late caffeine under 100mg.
“avoid drinking more than 100 milligrams of caffeine after 4 p.m.
HL▶ 33:20DosageNo more than 100mg after 4pm; ideally none after 2-3pmCaveatsYou may still feel you fall asleep fine but sleep architecture is disruptedCertaintyexplicitmild caution -
Alternative
Avoid caffeine in late afternoon/evening (especially >100mg after 4pm) to protect sleep architecture.
“avoid drinking more than 100 milligrams of caffeine after 4 p.m.
HL▶ 37:10DosageLimit last caffeine to before 2-3 pm; <100mg after 4pmCaveatsEven if you fall asleep fine, sleep architecture is disruptedCertaintyexplicitmild caution -
Avoid ice baths or cold showers within 4 hours after resistance training if your goal is hypertrophy/strength, as cold blunts mTOR and inflammation-related growth pathways.
“cold after resistance training seems to short-circuit some of the benefits
HL▶ 1:30:30DosageAvoid whole-body cold within 4 hrs post-resistance trainingCaveatsOK if goal is rapid recovery for more endurance workCertaintyexplicitmild caution -
Strong warning against consuming brain tissue or desiccated brain supplements due to prion disease risk like Creutzfeldt-Jakob.
“do not be consuming brain
HL▶ 1:45:15Certaintyexplicitstrong warning -
Don't recommend regular melatonin supplementation; commercial doses are supraphysiological and may disrupt hormone systems.
“the dosages of melatonin... is far, far, far greater than what we would make endogenously
HL▶ 1:13:20CaveatsOccasional use for jet lag probably fineCertaintyexplicitmild caution -
Avoid melatonin for routine sleep; doses in supplements far exceed endogenous levels, content varies wildly from label, and it disrupts other hormones.
“I am not a fan of melatonin
HL▶ 52:40DosageOnly occasional use (e.g., jet lag)CaveatsDosages on labels often inaccurate; may affect reproductive hormonesCertaintyexplicitstrong warning -
Discourages routine use of OTC melatonin for sleep due to supraphysiological doses and hormone system interactions, especially chronically and in kids.
“these other supplements are going to be preferable to melatonin
HL▶ 1:19:50CaveatsOccasional use for jet lag probably fineCertaintyexplicitmild caution -
Avoid neck bridges as a routine training exercise because discs can fail suddenly without warning.
“the discs eventually go and you can run into serious issues
HL▶ 1:03:00Certaintyexplicitmild caution -
Don't use nicotine gum — habit forming and a strong vasoconstrictor with negative effects on skin.
“it's terrible for skin
HL▶ 1:32:40Certaintyexplicitstrong warning -
Avoid NSAIDs within 4 hours before or after training as they blunt endurance and strength adaptations and block important pain signals.
“non-steroid anti-inflammatories... seem to prevent a lot of the gains
HL▶ 1:33:40DosageAvoid within 4 hrs before/after exerciseCertaintyexplicitmild caution -
Avoid excessive probiotic intake as it may contribute to brain fog through SIBO and metabolic acidosis.
“excessive intake of probiotics... can lead to brain fog
HL▶ 1:09:10Certaintyhedgedmild caution -
Huberman tried Sermorelin and discontinued because it spiked his PSA significantly and nuked his REM sleep.
“spiked my PSA...nuked my REM sleep
HL▶ 2:01:35CaveatsPersonal hyper-responder; PSA reverted after stoppingCertaintypersonal onlymild caution -
In a protocol
Generally avoid socks during sleep so glabrous skin on feet can dissipate heat; only wear if you run too cold.
HL▶ 1:04:10CaveatsSocks helpful for people who wake from cold feetCertaintypersonal onlymild caution -
THC may help fall asleep but disrupts sleep architecture compared to sleep without it.
“the architecture of that sleep is suboptimal compared to the sleep they would get without alcohol or THC
HL▶ 1:12:30CaveatsLegal status varies; some anxiety-lowering benefit acknowledgedCertaintyexplicitmild caution -
Do not train when you have a cold, flu, or real symptoms; rest until fully recovered, then ramp back up over 1–2 weeks.
“I do not train... do not get back into training... until I'm completely recovered
HL▶ 1:55:20DosageRest until recovered; ramp back over 1–2 weeksCertaintyexplicitstrong warning -
Animal data suggests saccharin and sucralose may disrupt gut microbiome, though not established in humans; consumers should weigh personal risk.
“saccharin or sucralose show disruptions in their gut microbiome
HL▶ 1:21:40CaveatsOnly shown in animal models; not established in humansCertaintyhedgedmild caution -
Avoid large food volume close to bedtime to prevent sleepiness disruption and digestive interference.
“if you eat a very large meal... you're going to be sleepy after eating a big meal
HL▶ 42:40DosageAvoid eating within ~3 hours of bedtime ideallyCertaintyexplicitmild caution -
Alternative
Citrulline supports vasodilation for long endurance bouts but may trigger herpes cold sore outbreaks.
“citrulline can have some side effects
HL▶ 1:46:50CaveatsCan trigger cold sore outbreaks in HSV-1 carriersCertaintyhedgedrecommendation -
Alternative
Cold showers after workouts are likely fine and unlikely to blunt training adaptations the way ice baths can.
“cold showers... I am not aware of any data
HL▶ 54:30CaveatsDifferent from full submersion; not the same physiological effectCertaintyhedgedoffhand mention -
Fecal microbiota transplants have shown therapeutic effects for colitis, obesity, and certain psychiatric conditions in clinical contexts.
“significant improvement if not rescue of the colitis
HL▶ 1:01:20CaveatsDonor health matters; recipient can acquire donor's metabolic syndromeCertaintyhedgedoffhand mention -
Arginine supports vasodilation for endurance, but can trigger cold sore (HSV-1) outbreaks in carriers.
“arginine and citrulline can lead to increases in cold sores
HL▶ 1:46:50CaveatsCan trigger herpes cold sore outbreaksCertaintyhedgedrecommendation -
In a protocol Alternative
Alpha-yohimbine (rauwolscine) is a potent adrenergic stimulant used for alertness and fat loss; can cause significant anxiety especially with fasting.
“a very potent and somewhat precarious supplement
HL▶ 1:33:30CaveatsCan cause anxiety, especially when fasted or subcaloricCertaintyhedgedmild caution