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Andrew Huberman
Neuroscientist and associate professor at Stanford School of Medicine; host of the Huberman Lab podcast focusing on neuroscience-based health and performance tools.
Current Stack
Huberman Core Stack
activity
Primary
Cadence: Daily - 10–30 min outdoor light early morning
Dosage: Core daily practice for circadian rhythm entrainment and alertness.
activity
Primary
Cadence: Weekly - 3–5 sessions per week
Dosage: Core physical training modality emphasized for longevity and metabolic health.
activity
Primary
Cadence: Weekly - 2–4 sessions per week
Dosage: Regularly discussed as foundational aerobic training for mitochondrial and cardiovascular health.
Source: Zone 2 Cardio - Andrew Huberman
modality
Primary
Cadence: Occasionally - 1–3 sessions per week
Dosage: Discussed for resilience, alertness, and catecholamine release; timing caveats emphasized.
Source: Cold Exposure - Andrew Huberman
supplement
Primary
Cadence: As Needed - Early day only (dose varies)
Dosage: Used strategically for performance and alertness; timing emphasized to avoid sleep disruption.
Source: Caffeine - Andrew Huberman
activity
Primary
Cadence: Daily - Avoid alcohol or keep intake minimal
Dosage: Repeatedly emphasizes alcohol avoidance as critical for sleep quality neural recovery and long-term brain health.
activity
Primary
Cadence: Nightly - Avoid bright light 2–3h before sleep
Dosage: Strongly emphasizes evening light hygiene to protect circadian rhythm and sleep onset.
supplement
Secondary
Cadence: Daily - 5g daily (timing flexible)
Dosage: Frequently discussed as a well-studied supplement for physical and cognitive performance.
supplement
Secondary
Cadence: Daily - 1–2g EPA+DHA daily
Dosage: Recommends omega-3s for brain, cardiovascular, and mental health.
supplement
Secondary
Cadence: Daily - Taken in the evening
Dosage: Discussed as a form of magnesium that crosses the blood–brain barrier; often mentioned in sleep and cognition contexts.
supplement
Secondary
Cadence: Daily - 50mg in the evening
Dosage: Mentioned as part of an evening wind-down stack for sleep quality.
Source: Apigenin - Andrew Huberman
supplement
Secondary
Cadence: Daily - 100–200mg in the evening
Dosage: Discussed as a calming amino acid often paired with magnesium for sleep support.
Source: L-Theanine - Andrew Huberman
supplement
Secondary
Cadence: Daily - 3–5 g before sleep
Dosage: Discussed as part of sleep-support supplementation, often paired with magnesium.
Source: Glycine - Andrew Huberman
supplement
Secondary
Cadence: Daily - 1–2 g daily
Dosage: Mentioned in discussions of nervous system calm and cardiovascular support.
Source: Taurine - Andrew Huberman
modality
Secondary
Cadence: Daily - 10–30 min as needed
Dosage: Frequently recommended non-sleep deep rest protocol for recovery and stress reduction.
modality
Secondary
Cadence: Weekly - 2–4 sessions per week
Dosage: Discussed for cardiovascular and stress-adaptation benefits.
activity
Secondary
Cadence: Daily - Hydration early in the day
Dosage: Discusses hydration timing and electrolyte balance for cognition and physical performance.
Source: Hydration - Andrew Huberman