• Dr. Huberman gets 7 to 8 hours of sleep and eats a diet with minimally processed foods. 
  • He trains his muscles and bones three times a week and his cardiovascular system three times a week. 
  • He no longer seems to take NMN and NR and has been experimenting with peptides. 

In a clip from Dr. Rhonda Patrick’s Found My Fitness, Dr. Andrew Huberman, host of the most popular health and fitness podcast in the world, explains his longevity routine. The following is a summary of his routine. 

Sleep, Rest, and Relaxation 

By waking up at 6 am and going to sleep around 10 or 11 pm, Dr. Huberman gets 7 to 8 hours of sleep each night. When this amount of sleep is not achieved, or when not feeling well-rested, he opts for 20- to 30 minutes of non-sleep deep rest (NSDR), Huberman’s rebranded name for the ancient relaxation technique Yoga Nidra. Additionally, throughout the day, if feeling “overly ramped up,” Huberman inhales twice through the nose followed by a long exhale to empty the lungs — a physiological sigh. 

Morning and Exercise Routine

The first thing Huberman does in the morning is hydrate with 16-32 ounces of water. He then goes outside to get some sunlight or uses a 10,000 Lux light therapy lamp. He prefers exercising early in the day and does not eat his first meal until about 11 am. When performing resistance training, he has some caffeine in the form of Yerba Mate (a South American tea that may increase GLP-1 levels), coffee, or both. 

Huberman usually starts his weekly exercise routine on a Monday but this schedule may shift depending on circumstances like travel. 

  • Monday is leg day for Huberman. He mentions a few exercises, including glute ham raises, hack squats, leg curls, leg extensions, calf raises, kettlebell swings, and deadlifts. He says this workout typically takes about an hour. 

  • Tuesday is a rest day but includes hot and cold therapy. Huberman does 20 minutes in the sauna then spends 3 to 5 minutes in an ice bath. He does this a total of 3 times followed by a warm shower. 

  • Wednesday is when Huberman gets moderate-intensity cardiovascular exercise. He runs 25 to 30 minutes at a pace that has him breathing hard (about 85% effort). 

  • Thursday is torso day, which includes overhead presses, dips, pull-ups, rowing, abdominal work, neck, and rear delts. Huberman likes to focus on external rotation to counteract slumping posture. 

  • Friday is for high-intensity VO2 max training, which takes about 10 minutes on an assault bike — a machine that combines the arm movement of an elliptical and the leg-strengthening capabilities of a stationary bike. Huberman does 10 seconds of hard cycling followed by 20 seconds of rest twice for eight rounds. 

  • Saturday is when Huberman works out small body parts like the biceps, triceps, calves, neck, and abdomen. Notably, he makes sure to get at least one rest day from each weightlifting session to recover. 

  • Sunday is usually when Huberman gets in his low-intensity endurance exercise. When with others, he usually goes on a long hike or ruck — walking with a backpack. When alone, he does a 60-to-90-minute jog.  

Diet and Supplements 

Huberman emphasizes unprocessed or minimally processed foods. For his first meal, he’ll have some meat, berries, rice, or oatmeal, and some kind of vegetable. In the afternoon, he does not eat many carbs and will have a snack like a protein drink, nuts, Maui Nei jerky sticks, or bone broth. For dinner, he has less protein and more vegetables, pasta, rice, or risotto, but occasionally goes out for a big steak. Dinner is when he goes heavier on the starches and vegetables. Huberman says he sleeps better if he allows a few hours after eating but sometimes passes out just after eating. 

Supplements List 

  • Tongkat Ali and Fadogia Agrestis in the morning for testosterone enhancement
  • 1 to 2 grams of EPA from fish oil
  • A multivitamin with his first meal 
  • Ginger capsules for digestion along with “a couple” of digestive enzymes  
  • 100 mg of zinc 
  • Low-dose boron 
  • Vitamins D (5000 IU) and K2 
  • A little bit of grapeseed extract 
  • Magnesium and apigenin 30 minutes before sleep 


Huberman mentions experimenting with various peptides, namely BPC-157, for an old calf injury. He says there is a lot of animal data on BPC-157 but very little human data, which worries him. Also, BPC-157 promotes the formation of new blood vessels, which can be great or very bad (in the case of cancer). However, he said he corrected his atrophied calf by direct injections. As of now, he no longer takes BPC-157 because he’s worried about prolonged use. 

Huberman also mentions sermorelin and tesamorelin, which are both growth hormone secretagogues. He says he got more deep sleep with sermorelin but it obliterated his REM sleep. 

No More NMN and NR? 

Huberman has previously said that he takes NMN and NR. However, now it seems that he no longer takes these NAD+ precursors. While it is unclear when his interview with Rhonda Patrick was recorded, it seems likely that it was done before October of 2023 when he first mentioned taking NMN and NR. It is also possible that he forgot to mention that he takes these supplements.