Andrew Huberman, a neuroscientist and professor at Stanford University, shares detailed protocols on his Huberman Lab podcast that combine neuroscience, behavioral tools, and supplements to optimize health and performance. His approach is grounded in scientific literature and personal experimentation, but he consistently emphasizes that these recommendations are for informational purposes and are not medical advice. The suggested protocols are often presented as “stacks” designed to target specific physiological systems like sleep, focus, or general maintenance. He stresses that lifestyle adjustments are always the first and most important step before considering the addition of any supplement.
The Importance of Foundational Behaviors
Supplements are secondary to optimizing fundamental behaviors that regulate the nervous system. The initial step in any protocol involves deliberate exposure to natural light immediately upon waking to set the circadian rhythm. Viewing sunlight for two to ten minutes outside, without sunglasses or a window, triggers the release of cortisol, promoting wakefulness and starting the timer for melatonin release later in the day. This action helps align the sleep-wake cycle, which is foundational for health.
Temperature regulation is another behavioral tool he discusses, including cold and heat exposure. Deliberate cold exposure, such as an ice bath or cold shower, releases epinephrine and norepinephrine, enhancing alertness, focus, and mood by increasing dopamine levels. Conversely, heat exposure through a sauna is utilized for stress resilience, cardiovascular health, and recovery (often cycled at 176 to 212 degrees Fahrenheit). Huberman suggests separating intense cold exposure from resistance training to prevent the anti-inflammatory effects from limiting muscle growth.
Proper hydration and exercise timing are also considered part of the essential foundation. He recommends aiming for approximately 80 ounces of fluid in the first ten hours of the day. Exercise includes both resistance training and cardiovascular work across different intensity zones, with three sessions dedicated to each weekly. These behavioral interventions are the mandatory first steps, leveraging the body’s intrinsic biological mechanisms for regulation.
Compounds to Support Sleep Quality
The most frequently discussed supplement combination for sleep is a “sleep stack” designed to improve sleep onset and maintenance by promoting a state of calm. This stack is typically consumed 30 to 60 minutes before bedtime, ideally not alongside a heavy meal. The primary three compounds are Magnesium, Apigenin, and L-Theanine, each targeting the nervous system.
Magnesium is recommended in the L-Threonate or Bisglycinate forms because they cross the blood-brain barrier more effectively. He suggests around 140 milligrams of Magnesium L-Threonate before sleep. This mineral promotes relaxation by supporting the function of Gamma-aminobutyric acid (GABA) receptors, which quiet the nervous system.
Apigenin, a flavonoid found in chamomile, is included for its mild anxiolytic effects. The typical dosage suggested is 50 milligrams. It may act as a positive modulator of GABA receptors, contributing to the calming effect desired for falling asleep.
L-Theanine is an amino acid naturally found in green tea, and Huberman suggests a dose between 100 and 300 milligrams. It is known to increase alpha brain wave activity, which is associated with a state of relaxed focus, and it can reduce anxiety without causing drowsiness. Some individuals report experiencing vivid dreams at higher doses of L-Theanine, which may warrant a dosage adjustment. Huberman also occasionally incorporates 2 grams of Glycine and 100 milligrams of GABA, usually on a rotational basis for a more pronounced effect.
Supplements for Focus and Alertness
To enhance cognitive performance, vigilance, and sustained attention, Huberman discusses a nootropic stack that targets key neurotransmitter systems involved in focus. These compounds are typically taken acutely, 10 to 20 minutes before a period of intense work or concentration. The focus stack often includes Alpha-GPC, L-Tyrosine, and occasionally Phenylethylamine (PEA).
Alpha-GPC is a choline source recommended for increasing acetylcholine levels in the brain, a neurotransmitter linked to learning, memory, and sustained attention. He suggests a dose of around 300 milligrams, taken prior to a demanding mental task. While effective, Huberman acknowledges studies suggesting a potential link between Alpha-GPC and an increase in TMAO, a marker related to cardiovascular risk, prompting some caution in its long-term use.
L-Tyrosine is an amino acid that serves as a precursor to dopamine and norepinephrine, essential for motivation, drive, and working memory. The suggested dosage is approximately 500 milligrams, often used acutely for focus or attention enhancement, particularly under demanding or multitasking conditions. It is generally advised to find the minimum effective dose to prevent potential crashes afterward.
Phenylethylamine (PEA) is a neuromodulator that can temporarily elevate dopamine levels, providing a short-lived boost in motivation and focus. Huberman uses PEA sparingly, around 500 milligrams once every one to two weeks, for intense work sessions due to its stimulant-like effects. These compounds modulate neurotransmitter pathways, acutely enhancing cognitive function beyond behavioral methods alone.
General Health and Maintenance Protocols
The final category of recommendations includes supplements aimed at long-term physiological support, immune function, and hormonal balance. These are considered foundational for optimizing overall health, distinct from the acute needs of sleep or focus. The non-negotiable supplements in this category include Vitamin D and Omega-3 fatty acids.
Vitamin D3 is discussed for its role in immune function and hormone regulation, with a suggested daily intake ranging from 5,000 to 10,000 International Units (IU), especially for those with limited sun exposure. He views Vitamin D more like a steroid hormone than a simple vitamin due to its widespread effects on gene expression and physiological processes.
He strongly advocates for Omega-3 fatty acids, specifically targeting 2 to 3 grams of Eicosapentaenoic acid (EPA) daily. Omega-3s are crucial components of brain cell membranes, associated with improved cardiovascular health, reduced inflammation, and cognitive function.
Huberman also details protocols for supporting hormonal health, particularly testosterone, which include Tongkat Ali and Fadogia Agrestis. He takes 400 milligrams of Tongkat Ali daily, which has been shown to encourage the body to produce its own testosterone by acting on the hypothalamic-pituitary-gonadal (HPG) axis. Fadogia Agrestis is typically taken in a dose of 600 milligrams and is cycled on and off, often for eight to twelve weeks at a time.
It is noted that while Tongkat Ali has some supporting human data, Fadogia Agrestis currently lacks extensive human studies, and he emphasizes the importance of regular blood work when using these compounds. Other maintenance supplements mentioned include Zinc (15 mg), Boron (2–4 mg), and a multivitamin. The approach to these general health supplements is characterized by a commitment to monitoring biological markers and understanding that hormonal interventions should be discussed with a healthcare professional.