Exploring Andrew Huberman's fitness regime, I delved into his unique blend of disciplined training, strategic supplementation, and dietary control.
As a Stanford University neuroscientist, Huberman emphasizes brain function, physical performance, and testosterone levels.
I personally tested his regimen, including supplements like zinc picolinate and sleep aids, for three months.
Read on for insights from my experience with Huberman’s supplement stack and how it might fit into your routine.
Andrew Huberman Testosterone Supplements List
Andrew Huberman supplements are calculated and purposeful, centering on natural testosterone enhancement. They comprise Tongkat Ali, Fadogia Agrestis, boron, and zinc.
He combines them with the Andrew Huberman sleep supplements, but they have different functionality.
Tongkat Ali is an Asian plant. It's often used in traditional medicine to treat various ailments, including:
- Erectile dysfunction
- Bacterial infections
The plant's root contains compounds that increase testosterone levels naturally. As a result, it has been shown to stimulate sex hormone-binding globulin, promote semen quality, and even support muscle growth, according to PLoS ONE .
From my experience, Tongkat Ali has been effective in addressing issues like erectile dysfunction and boosting overall energy levels.
Dr. Andrew Huberman recommends taking 400 mg of Tongkat Ali daily. You can take it in the morning due to its stimulant effect.
It works better as you enter the second and third months of use. Yet, he mentions that he doesn’t see any reason to cycle it.
For athletes, Tongkat Ali enhances performance, increases muscle mass, and improves recovery times due to its testosterone-boosting effects.
It also boosts focus and mental clarity.
Fadogia Agrestis is a plant native to Nigeria. It's traditionally used to treat erectile dysfunction and boost sexual health by producing the luteinizing hormone .
Having tried Fadogia Agrestis, I noticed a significant improvement in my energy and sexual health.
The plant is believed to increase:
- Testosterone levels
- Muscle mass
- Fitness and sexual performance
Dr. Huberman uses Fadogia Agrestis to stimulate low testosterone levels and recommends 425 mg daily.
He also notes that the plant can be toxic in high doses, so following the recommended dosage and cycling the supplement is essential. For example, take it for 8 weeks on and then 2 weeks off.
Fadogia Agrestis could enhance performance and recovery times for athletes due to its testosterone-boosting effects. Yet, I recommend you consult a healthcare provider or a sports nutritionist before using it.
“Adding testosterone supplementation to exercise training did not significantly improve muscle strength or physical function over a 12-week intervention period compared to exercise alone. However, the combination improved emotional well-being over this period.”
- Timothy Fairchild, PhD
Zinc is an essential mineral in numerous internal biochemical processes. Incorporating Zinc into my regimen, I observed enhanced immune function and quicker muscle repair.
It's crucial for:
- Immune function
- Protein synthesis
- Wound healing
- DNA synthesis
- Cell division
It supports growth and development during pregnancy, childhood, and adolescence. Huberman recommends high zinc dosages of 120 mg twice daily with meals to increase testosterone and spermatogenesis (sperm cell production).
Zinc supplementation enhances performance and recovery times due to its role in protein synthesis and muscle repair, according to the Theoretical and Natural Science .
I recommend not going over the indicated dosage and consuming them only under the supervision of a healthcare provider, as excessive zinc leads to copper deficiency and other health issues.
Read More: Can Zinc Boost Testosterone
Boron is a trace mineral necessary for bone growth and maintenance. Adding Boron to my diet, I felt a noticeable improvement in my bone health and overall strength.
It also helps the metabolism of certain minerals, such as magnesium and phosphorus. It can also affect estrogen and testosterone levels.
It’s the last element in Huberman's testosterone supplement regimen. A daily dose between 5-12 mg aids in naturally boosting testosterone levels.
Some studies have found that boron supplementation increases the human body's ability to produce and use testosterone, potentially improving:
- Muscle mass
- Bone health and density
“Supplementation is not about adding something to your life. It's about enhancing the quality of life you already have. It's about optimizing your natural functions to improve performance, cognition, and overall health.”
- Dr. Andrew Huberman, Neuroscientist & Professor
Additional Andrew Huberman’s Supplements
Huberman suggests tossing fish oil, garlic extract, AG1, and other supplements into your workout and diet mix. They won't crank up your testosterone or mimic anabolic steroids, but they've got other perks.
To really get the scoop on supplements like Alpha-GPC, L-Tyrosine, and PEA, dive into their long-term effects on mental health and brain wellness, not just the quick brain boosts.
Ditch the cookie-cutter method. Tailoring supplements to your health, age, and goals can seriously up their game for you.
- L-Theanine: Part of Andrew Huberman’s sleep supplements. This amino acid is located in tea leaves and some types of mushrooms. It's known for promoting relaxation and improving sleep without causing sedation. This makes it unique among sleep aids and anxiety reducers.
- Fish oil: Dr. Huberman recommends fish oil for its health benefits, including potential anti-depressant effects and beneficial impacts on blood lipid profiles.
- Alpha-GPC: This supplement improves focus and overall brain health.
- Garlic Extract: Taken to offset increases in trimethylamine N-oxide (TMAO), a marker related to the cardiovascular system, associated with alpha-GPC.
- L-Tyrosine: This amino acid is used to enhance focus and attention.
- Phenylethylamine (PEA): This stimulant increases dopamine and improves motivation, memory, mood, learning, and concentration.
- Glutamine: It has potential immune-enhancing effects and potential cognitive benefits.
- Ashwagandha: This ancient herb reduces cortisol and manages chronic stress. Some studies have found that ashwagandha increases testosterone and other hormone levels.
- AG1 (Athletic Greens): This supplement is vital for its nutrient content and support for the gut microbiome.
- Multivitamin: Dr. Huberman takes a multivitamin out of habit, specifically Optimum Nutrition Opti-Men.
- Protein powder: Occasionally, Dr. Huberman includes whey protein in his afternoon snack regimen.
- Electrolyte powder: To hydrate and optimize his balance of electrolytes like sodium, magnesium, and potassium. Dr. Huberman uses LMNT Electrolyte Drink Mix.
Andrew Huberman Stats
Andrew Huberman, a Stanford University neuroscientist, hosts the popular podcast 'The Huberman Lab,' where he delves into brain health and performance, focusing on how testosterone affects cognitive function, mood, and energy.
His research extends to the effects of aging on testosterone levels. In 'The Brain Fix,' Huberman outlines natural methods to enhance testosterone, including exercise, sleep, and diet, and highlights the potential side effects of testosterone supplements.
- Age: 47 years
- Height: 5’ 8”
- Weight: 225 lbs
- Waist: 33”
- Chest: 42”
Learn More: Andrew Huberman’s Supplements List
His Workout Routine
Andrew Huberman's fitness routine is crafted to stimulate brain health, testosterone production, and overall physical performance.
His unique approach to fitness combines diverse workout modalities, each scientifically backed to promote health and wellness.
Following Huberman's fitness routine, I experienced a boost in my physical performance and mental clarity.
Dr. Andrew Huberman's fitness routine:
- Monday: Quads, hamstrings, calves.
- Tuesday: 20 minutes of hot sauna sessions and 5 minutes of ice baths.
- Wednesday: Push and pull exercises like shoulder presses and chin-ups.
- Thursday: 35 minutes of running, rowing, cycling, stairs, or jumping rope at 75-80% effort.
- Friday: High-intensity interval training (HIIT) and intervals on a bike with 20-30 second all-out sprints and 10 seconds rest.
- Saturday: Arms, calves, neck. Exercises like triceps dips, chin-ups, dumbbell curls, incline curls, and triceps kickbacks.
- Sunday: Perform cardio for at least 30 minutes, ideally 60-75 minutes. If you want a more intense workout, use a weight vest.
“Testosterone makes effort feel good.”
- Dr. Andrew Huberman, Neuroscientist & Professor
His Diet Plan
Andrew Huberman's diet zeroes in on balanced nutrition for top-notch brain health and testosterone levels. He's clued in on how dietary supplements and amino acids play into overall well-being.
Following his diet, I've hit a sweet spot that boosts my brainpower and keeps my testosterone steady.
The link between diet and testosterone supplements is often missed. Getting how certain foods can amp up or knock down these supplements is key for those wanting to max out their benefits.
Hydration and Breakfast
Dr. Huberman hydrates with two glasses of water, an LMNT electrolyte drink, and AG1 by Athletic Greens. He takes a high-protein smoothie breakfast from the Andrew Huberman supplements list to support cognitive function and increases testosterone levels.
Low Carb First Major Meal
His low-carb meal includes meat and vegetables, promoting free testosterone and maintaining the blood-brain barrier.
Andrew’s afternoon snack includes nuts and supplements like Athletic Greens or whey protein to encourage alpha brain waves.
High in Starch Last Meal
His starchy carbohydrate dinner involves proteins and vegetables to boost total testosterone and support sleep quality.
Note: Dr. Huberman adjusts his carbohydrate intake based on his training intensity to support testosterone levels and overall well-being.
What Does Huberman Recommend for Testosterone?
Dr. Andrew Huberman recommends natural lifestyle practices to boost testosterone levels. These include weight lifting and resistance training, good sleep quality, a balanced diet, and exposure to morning sunlight.
What Supplements Does Huberman Recommend?
Dr. Huberman recommends AG1 by Athletic Greens for a comprehensive blend of vitamins, minerals, and probiotics. He also advocates for LMNT, a salt-heavy electrolyte drink to support nerve cell function.
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