As an expert in fitness and wellness, I frequently researched the health routines of personalities like Tom Brady, Dan Bizerian, or Andrei Deiu. This time is Andrew Huberman’s turn, with his blend of disciplined training, strategic supplementation, and dietary control.
As a renowned neuroscientist and tenured professor at Stanford University, he’s known for his meticulous focus on brain function, physical performance, and healthy testosterone levels, developing followers eager to understand and emulate his fitness approach.
I’ve tried Huberman’s regimen that goes beyond physical exercise for three months, including taking supplements like zinc picolinate or sleep supplements to improve my resting hours.
Check the insights from my first-hand experiences after trying Andrew Huberman’s supplement stack to see if his daily routine is for you.
Quick Summary
- Andrew Huberman's testosterone supplements list includes Tongkat Ali, Fadogia Agrestis, zinc, and boron.
- He implements training like heat/cold cycles and high-intensity interval exercises to maximize physical performance and enhance testosterone levels.
- His diet is centered around high-protein meals, fruits, vegetables, and grains while limiting processed foods and added sugars.
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
Tongkat Ali is an Asian plant. It's often used in traditional medicine to treat various ailments, including:
- Fever
- 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 [1].
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
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 [2].
The plant is believed to increase:
- Testosterone levels
- Muscle mass
- Strength
- 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
Zinc is an essential mineral in numerous internal biochemical processes.
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 [3].
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
Boron is a trace mineral necessary for bone growth and maintenance.
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:
- Strength
- 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 also recommends adding fish oil, garlic extract, AG1, and other supplements to your workout and diet routine.
They may not help you produce more testosterone or work as anabolic steroids, but they provide additional benefits.
- 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.
Also Read:
Andrew Huberman Stats
Andrew Huberman is a neuroscientist and a Stanford University School of Medicine professor. He is renowned for his podcast "The Huberman Lab.”
In it, Andrew explains recent scientific research on brain health and performance, including the influence of testosterone on cognitive function, mood, and energy levels.
In addition to his work on brain function, Huberman has studied the impacts of aging on testosterone levels.
In his book "The Brain Fix," he offers natural strategies for boosting testosterone, such as exercise, sleep, and diet, while warning about the 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.
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 plan focuses on the importance of balanced nutrition for optimal brain development and testosterone levels.
His choices reflect an understanding of dietary supplements and amino acids' role in overall health.
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.
Afternoon Snack
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.
FAQs
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.
What It Takes to Have Andrew Huberman’s Lifestyle
Andrew Huberman's approach to boosting testosterone combines exercise, diet, sleep, and supplementation.
After trying his lifestyle for three months, I can say that my testosterone perception has changed. I feel how my body weight balances and my parasympathetic nervous system lowers my heart rate and blood pressure.
Before incorporating these practices into your routine, consider that what works for Huberman may not fit your needs. I recommend you consult with a nutritionist before starting a new health regimen.
Stress management is also crucial, with the best testosterone boosters for men playing a vital role. If you adopt any part of Huberman's approach, you should explore suitable testosterone-boosting options.
Have you tried balancing or increasing your testosterone levels before? Share your journey in the comments below.
References:
- https://www.researchgate.net/publication/369947273
- https://www.researchgate.net/publication/298795834
- https://www.researchgate.net/publication/371184653
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