Andrew Huberman's Stack

Cadence: Daily - 10–30 min outdoor light early morning

Dosage: Core daily practice for circadian rhythm entrainment and alertness.

Cadence: Weekly - 3–5 sessions per week

Dosage: Core physical training modality emphasized for longevity and metabolic health.

Cadence: Weekly - 2–4 sessions per week

Dosage: Regularly discussed as foundational aerobic training for mitochondrial and cardiovascular health.

Cadence: Occasionally - 1–3 sessions per week

Dosage: Discussed for resilience, alertness, and catecholamine release; timing caveats emphasized.

Cadence: As Needed - Early day only (dose varies)

Dosage: Used strategically for performance and alertness; timing emphasized to avoid sleep disruption.

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.

Cadence: Nightly - Avoid bright light 2–3h before sleep

Dosage: Strongly emphasizes evening light hygiene to protect circadian rhythm and sleep onset.

Cadence: Daily - 5g daily (timing flexible)

Dosage: Frequently discussed as a well-studied supplement for physical and cognitive performance.

Cadence: Daily - 1–2g EPA+DHA daily

Dosage: Recommends omega-3s for brain, cardiovascular, and mental health.

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.

Cadence: Daily - 50mg in the evening

Dosage: Mentioned as part of an evening wind-down stack for sleep quality.

Cadence: Daily - 100–200mg in the evening

Dosage: Discussed as a calming amino acid often paired with magnesium for sleep support.

Cadence: Daily - 3–5 g before sleep

Dosage: Discussed as part of sleep-support supplementation, often paired with magnesium.

Cadence: Daily - 1–2 g daily

Dosage: Mentioned in discussions of nervous system calm and cardiovascular support.

Cadence: Daily - 10–30 min as needed

Dosage: Frequently recommended non-sleep deep rest protocol for recovery and stress reduction.

Cadence: Weekly - 2–4 sessions per week

Dosage: Discussed for cardiovascular and stress-adaptation benefits.

Cadence: Daily - Hydration early in the day

Dosage: Discusses hydration timing and electrolyte balance for cognition and physical performance.