andrew
huberman
daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.
in his own words: his Men’s Health interview on how he trains at 51, his GQ conversation on staying healthy this year, and his long-form episodes with Dr. Rhonda Patrick. His rule: “intentionally high cortisol in the morning and intentionally low cortisol at night.”
- wakeabout 6 am
- daylightfirst hour
- lifting3× a week
- cardio3× a week
what andrew uses.
mar 2026
his core 5
ranked by how many of our 38 high performers use it too- 17/38 of our high performers
creatine monohydrate
5–10 g · a day
occasional loading phases: 5 g, 3–5 times a day
our pick · he hasn’t named a brandthorne creatine - 13/38 of our high performers
vitamin d3
5,000–8,000 iu · a day
our pick · he hasn’t named a brandthorne vitamin d-5,000 - 8/38 of our high performers
eight sleep pod advisor
temperature-controlled mattress cover he says he uses
- 6/38 of our high performers
whey protein
our pick · he hasn’t named a brandmomentous grass-fed whey protein isolate - 4/38 of our high performers
methyl-b12
he hasn’t named a brand
- 1
creatine monohydrate
5–10 g · a day
our pickthorne creatine
17/38 - 2
vitamin d3
5,000–8,000 iu · a day
our pickthorne vitamin d-5,000
13/38 - 3
eight sleep pod
8/38 - 4
whey protein
our pickmomentous grass-fed whey protein isolate
6/38 - 5
methyl-b12
4/38
everything else
10 items- coq10 used by 3daily · source · mar 2026shop thorne
- agz sleep drinkagz · before sleep · source · mar 2026shop agz
- alpha-gpc600 mg · e.g. before training · source · mar 2026
- nmnrenue by science · sublingual powder · source · mar 2026shop renue by science
show all 10show fewer
- nattokinaseno dose given · source · mar 2026
- tongkat alione capsule · early in the day · source · jul 2024
- green tea extracta couple of capsules · in the morning · source · jul 2024
- ag1 used by 2his foundational nutrition drink · sourceshop ag1
- levelsglucose and biomarker tracking app + cgm · sourceshop levels
- lmnt used by 5electrolytes · sourceshop lmnt
every item links to where he said it. we may earn a commission; it never changes the order. how we make money
andrew’s day.
- About 6 am
- First hour
- Before 2 pm
- 3 days a weekThree strength days, never two in a row
a leg day, a “torso” day (chest, back and neck) and an arms-and-shoulders day, each about an hour. Legs means glute-ham raises, hack squats, leg curls and extensions, and calf raises.
fitness - 3 days a weekA long run, a tempo run, and tabatas
a long, slow run; 30 minutes of tempo cardio; and 30 minutes of tabata-style HIIT on an AirDyne.
fitness - Rest daySauna and cold, three rounds
“In an ideal world, it’s 20 minutes of sauna, three to five minutes of cold,” three times, finishing with a warm shower and a podcast or book playing.
cold & heatrecovery - Every workoutNo phone in the gym
he’s been keeping his phone out of his gym altogether.
focus - Every day
- About 11 amFirst meal when hungry, with starch
not hungry until about 11, then meat, berries, some rice or oatmeal and a vegetable. Dinner is lighter on protein and heavier on vegetables, pasta or rice.
nutrition - When stress spikesThe physiological sigh
two inhales through the nose, then one long exhale until the lungs are empty, whenever he feels too ramped up.
focus
- After dark
what andrew reads.
books as recommended in Andrew’s interviews and sources.
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more routines.
bryan johnson
up around 5 with no alarm, 10,000-lux light, a 60–90 minute workout and sauna, last meal at noon, fluids off at 4, in bed at 8:30 every night.
see the habits
patrick bet-david
affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.
see the habitsSources (11)
- Men’s Health UK — Andrew Huberman’s weekly workout plan, from his interview (Sep 23, 2026)
- GQ — How Andrew Huberman is staying healthy in 2026 (Jan 5, 2026)
- Huberman Lab — The Best Vitality & Health Protocols, with Dr. Rhonda Patrick (YouTube, Mar 23, 2026; phone at 18:29, cold plunge at 25:10, training cut-off at 3:09:09)
- FoundMyFitness — Andrew Huberman’s longevity routine, with Rhonda Patrick (Jun 12, 2024)
- Business Wire — Eight Sleep appoints Huberman, Walker and Attia to its scientific advisory board (May 30, 2024)
- The Secret Pulse of Time — where Andrew recommends it
- Huberman Lab — The Best Vitality & Health Protocols (with Dr. Rhonda Patrick)
- Huberman Lab — Dr. Peter Attia: Supplements for Longevity & Their Efficacy
- Eight Sleep — Andrew Huberman sleeps on the Pod
- Huberman Lab — Sleep Toolkit episode
- Levels — Andrew Huberman x Levels
Last checked 19 Oct 2026.
Photo: Jamesbrianbounds, CC BY-SA 4.0, via Wikimedia Commons (background removed, converted to black and white, cropped, resized). All image credits.
