Andrew Huberman's Stack

Cadence: Daily - AG1 (Athletic Greens) in the morning

Dosage: Core morning drink discussed extensively in 2022 as foundational supplement; partnered with Athletic Greens.

Cadence: Daily - 5000 IU daily

Dosage: Discussed for immune function mood and hormone support; recommends with K2.

Cadence: Daily - 2-3g EPA+DHA daily

Dosage: Core supplement for brain cardiovascular and mood; discussed optimal ratios and dosing.

Cadence: Daily - 145mg elemental magnesium before bed

Dosage: Preferred form for sleep support and cognitive function; discussed blood-brain barrier penetration.

Cadence: Daily - 10-30 minutes within first hour of waking

Dosage: Foundational practice for circadian rhythm; discussed extensively throughout 2022 as non-negotiable habit.

Cadence: Weekly - 1-3 sessions of 1-5 minutes in cold water

Dosage: Detailed deliberate cold exposure protocol for dopamine catecholamines and mental resilience.

Cadence: Daily - 10-30 minute sessions for recovery

Dosage: Non-sleep deep rest protocol frequently discussed as recovery and neuroplasticity tool.

Cadence: As Needed - Delay 90-120 min after waking

Dosage: Strategic caffeine timing discussed extensively to optimize adenosine dynamics and avoid afternoon crash.

Cadence: Weekly - 3-4 sessions per week

Dosage: Fundamental training modality for longevity and metabolic health discussed across fitness episodes.

Cadence: Weekly - 2-3 sessions of 30-60 minutes

Dosage: Aerobic training for cardiovascular and mitochondrial health; referenced Attia protocols.

Cadence: Daily - 50mg before bed

Dosage: Plant flavone used for sleep quality; part of evening wind-down stack discussed in sleep toolkit.

Cadence: Daily - 100-400mg before bed

Dosage: Amino acid for relaxation and sleep quality; noted dosing depends on individual response.

Cadence: Daily - 5g daily

Dosage: Discussed for physical and cognitive benefits; highlighted as well-studied compound for brain and muscle.