Apigenin
Uses it50 mg, 30-60 min before bed (as listed in his Sleep Toolkit)
Huberman lists apigenin in his sleep supplement stack and says in the Sleep Toolkit episode that he takes it.
Source: Toolkit for Sleep (newsletter, 20 Sept 2021)
Podcaster
What Andrew Huberman uses
Stanford neuroscientist and host of Huberman Lab
Andrew Huberman, Stanford neuroscientist and host of Huberman Lab, lists sleep supplements in his Sleep Toolkit, including magnesium threonate, apigenin and L-theanine, with glycine and GABA on some nights. His routine includes morning sunlight, delaying caffeine 90-120 minutes after waking and NSDR or yoga nidra, and he follows a 7-day training split. He has an ownership tie to Momentous and Mateína, while AG1 and Eight Sleep are paid sponsors.
15 sourced items, last checked 9 Nov 2026. Each one links to where Andrew Huberman said it. Paid sponsorships and brands they own are labelled.
Supplements 8
Supplements they've said they take, in their own words. Not medical advice.
GABA
Uses it100 mg every third or fourth night, together with 2 g glycine
Taken occasionally alongside glycine as an optional add-on to his sleep stack.
“every third or fourth night, I will take two grams of glycine and 100 milligrams of GABA”Andrew Huberman
Source: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (podcast, 8 Aug 2022)
Glycine
Uses it2 g every third or fourth night, together with 100 mg GABA
Huberman says he adds glycine to his sleep routine on some nights rather than nightly.
“every third or fourth night, I will take two grams of glycine and 100 milligrams of GABA”Andrew Huberman
Source: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (podcast, 8 Aug 2022)
L-theanine
Uses it100-400 mg, 30-60 min before bed (as listed in his Sleep Toolkit); page cautions against it for people with intense dreams, sleepwalking or night terrors
Theanine is the third part of the pre-sleep stack Huberman describes taking himself.
Source: Toolkit for Sleep (newsletter, 20 Sept 2021)
Magnesium threonate
Uses itToolkit lists 145 mg magnesium threonate (or 200 mg magnesium bisglycinate) 30-60 min before bed
Part of the pre-sleep supplement stack Huberman says he takes; his Sleep Toolkit newsletter lists it with a stated dose.
“I'm taking Mag Threonate, apigenin, theanine.”Andrew Huberman
Source: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (podcast, 8 Aug 2022)
Myo-inositol
Uses it900 mg on alternate nights (as stated in the Sleep Toolkit episode)
Huberman mentions taking inositol as part of his pre-sleep routine in both his sleep and supplementation episodes.
“I happen to take magnesium threonate, theanine, and apigenin. I also take inositol.”Andrew Huberman
Source: Developing a Rational Approach to Supplementation for Health & Performance (podcast, 9 Jan 2023)
Huberman joined Momentous's scientific advisory board under a multi-year partnership with his podcast, and his Sleep Toolkit says he uses Momentous for his sleep supplements.
“I am excited to partner with them to help expand their product portfolio”Andrew Huberman
Source: Momentous Announces a Multi-Year Partnership with the Huberman Lab Podcast and Dr. Andrew Huberman as a Scientific Advisor (article, 25 Apr 2022)
Athletic Greens/AG1 is a long-running Huberman Lab podcast sponsor; in the ad read he says he has taken it since 2012.
“I have taken Athletic Greens since 2012.”Andrew Huberman
Source: Developing a Rational Approach to Supplementation for Health & Performance (podcast, 9 Jan 2023)
Workout plans 1
Training plans and routines they've described publicly: the weekly split, the exercises, the sets and reps.
7-day split: Sun zone 2 long endurance, Mon legs, Tue heat/cold recovery, Wed torso & neck, Thu moderate cardio, Fri HIIT, Sat arms/calves/neck
In his Fitness Toolkit episode Huberman lays out the weekly schedule he follows himself, alternating strength/hypertrophy days with endurance, interval and recovery days, and offers it as a template.
Huberman Fitness Toolkit weekly protocol
- Goal
- Overall fitness: endurance, strength, hypertrophy and recovery
- How often
- 7 days per week (6 training days + 1 recovery day)
- Session length
- About 50-60 minutes of work after a warm-up on resistance days (up to 75 min if equipment is busy)
- When
- Resistance scheme alternates monthly: heavier phase then moderate phase
SundayLong endurance (zone 2)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Jog, long hike or weighted walk (vest or pack optional) | – | – | 60-75 minutes |
MondayLegs (quads, hamstrings, calves)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Leg strength/hypertrophy work | – | – | About 50-60 min after ~10 min warm-up |
TuesdayRecovery: heat-cold contrast
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Heat (~20 min) then cold (~5 min) | 3-5 rounds | – | No endurance or resistance training |
WednesdayTorso and neck (push and pull: chest, shoulders, back, neck)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Torso push/pull work | – | – | About 50-60 min after brief warm-up |
ThursdayModerate cardio
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Cardio at ~75-80% of all-out | – | – | About 35 min after 5-10 min warm-up |
FridayHigh-intensity intervals
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Air bike, rower or sprint-jog intervals | 8-12 rounds | – | 20-30 s hard effort, 10 s rest; not all-out |
SaturdayArms, calves, neck + indirect torso work
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Dips | – | – | |
| Chin-ups | – | – | |
| Biceps work | – | – | Moderate weight, moderate reps |
| Triceps kickbacks or overhead extensions | – | – | |
| Calves | – | – | Same as Monday |
| Neck work | – | – |
Resistance days: month one heavier (4-8 reps, 3-5 sets, 3-4 for legs, ~2-4 min rest); month two moderate (8-12, up to 15 reps, 2-3 sets, ~60 s-2.5 min rest). 2-3 exercises per muscle group on Saturday.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“make leg day your first day of strength and hypertrophy training”Andrew Huberman
Source: Fitness Toolkit: Protocol & Tools to Optimize Physical Health (podcast, 17 Oct 2022)
Diet & nutrition 1
How they say they eat — fasting windows, protocols and staples.
Ready-to-drink yerba mate brand
Trade press reported Huberman took a majority stake in the Canadian yerba mate drink brand Mateína in early 2024.
Source: Podcast Star Dr. Andrew Huberman Takes Majority Stake in Canadian RTD Yerba Mate Brand Mateína (article, 25 Jan 2024)
Gear & tech 2
Wearables, equipment and tools they use day to day.
Toolkit suggests the Reveri sleep self-hypnosis 3x per week
Huberman says he opens the Reveri app when he wakes in the night and usually falls back asleep quickly; he notes Reveri did not pay for the mention.
“I will generally plug in the Reveri app”Andrew Huberman
Source: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (podcast, 8 Aug 2022)
Eight Sleep is a podcast sponsor; in the ad read Huberman says he had been using it for about six months and that it improved his sleep.
“It's completely transformed my sleep, and I already thought I was sleeping pretty well.”Andrew Huberman
Source: Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing (podcast, 8 Aug 2022)
Daily routines 3
Morning, evening and recovery habits they've shared.
Wakes 5:30-6:30 AM; yoga nidra 10-30 min if not rested; 10-30 min outside; delays caffeine 90-120 min after waking; two 90-minute focus blocks
A profile of his routine describes waking early, getting outside for light, sometimes journaling or walking, delaying caffeine and then doing phone-free 90-minute work blocks.
“After waking, Dr. Huberman goes outside for 10-30 minutes every day.”Andrew Huberman
Source: Andrew Huberman's Morning Routine, Backed by Neuroscience (article, 25 Jan 2022)
Morning and afternoon sunlight viewing
Recommends10 min on bright cloudless days, 20 min cloudy, 30-60 min very overcast
His Sleep Toolkit newsletter recommends viewing sunlight in the morning and afternoon, scaling duration to cloud cover, to anchor the sleep-wake rhythm.
“On bright cloudless days: view morning and afternoon sun for 10 min; cloudy days: 20 min; very overcast days 30-60 min.”Andrew Huberman
Source: Toolkit for Sleep (newsletter, 20 Sept 2021)
NSDR / Yoga Nidra
RecommendsToolkit suggests NSDR or Yoga Nidra to fall back asleep after night waking
Huberman's Sleep Toolkit recommends non-sleep deep rest or yoga nidra protocols, and in his Fitness Toolkit episode he points listeners to his own 10-minute NSDR script.
Source: Toolkit for Sleep (newsletter, 20 Sept 2021)
Questions people ask
- What supplements does Andrew Huberman take for sleep?
- His Sleep Toolkit lists 145 mg magnesium threonate (or 200 mg magnesium bisglycinate), 50 mg apigenin and 100-400 mg L-theanine 30-60 minutes before bed, 2 g glycine with 100 mg GABA every third or fourth night, and 900 mg myo-inositol on alternate nights. The page cautions against L-theanine for people with intense dreams, sleepwalking or night terrors.
- What is Andrew Huberman's morning routine?
- He wakes between 5:30 and 6:30 AM, does 10-30 minutes of yoga nidra if not rested, spends 10-30 minutes outside, delays caffeine 90-120 minutes after waking and works in two 90-minute focus blocks.
- What is Andrew Huberman's workout plan?
- A 7-day split: Sunday long zone 2 endurance, Monday legs, Tuesday heat and cold recovery, Wednesday torso and neck, Thursday moderate cardio, Friday HIIT, Saturday arms, calves and neck.
- How much sunlight does Andrew Huberman recommend?
- About 10 minutes on bright cloudless days, 20 minutes when cloudy and 30-60 minutes when very overcast, in the morning and afternoon.
- What brands is Andrew Huberman connected to?
- He has an ownership tie to Momentous supplements and Mateína yerba mate. AG1 and Eight Sleep are paid sponsors.
Andrew Huberman isn't affiliated with this site and hasn't endorsed it. As an Amazon Associate I earn from qualifying purchases. Something wrong? Request a correction.