Andrew Huberman Workout Routine And Diet Plan

Genius neuroscientist Dr. Andrew Hubermann certainly has an innovative workout routine and diet. 

As a professional trainer and coach, I like to examine the wellness routines of public figures to see if they’re safe and realistic for the average person. After all, just because you admire someone doesn’t mean you should emulate them.

However, with the right adjustments and advice, there’s sure to be something you can learn from just about anyone. 

So today, I’ll combine his unique blend of science with my health and fitness expertise to guide you toward limitless performance.

Keep reading to get the Andrew Huberman workout routine, his dietary and supplement preferences, and more. I’ve even got some sample plans for you to try.

Andrew Huberman Current Bio and Stats

Andrew Huberman was born on September 26th, 1975 in Palo Alto, California. His dad, Bernardo Huberman, originally from Argentina, is a notable physicist.

At age six, Andrew told his dad that he wanted to become a physicist, too.

His father replied, “It’s good to step into the field of science early when there aren’t too many footprints on the beach. There aren’t many people studying the brain; why don’t you study the brain instead?”

To which Andrew said, “Okay, I’ll study the brain!’’

The younger Huberman made good on this promise, completing his Masters in Neurobiology and Behavior at the University of California, Berkeley. Next, he received his PhD in neuroscience from the University of California, Davis, in 2004.

During his studies at Berkeley, Andrew assisted Irving Zucker in research on topics such as how early androgen exposure impacts development. As a PhD student, he worked at Barbara Chapman’s laboratory researching brain activity and the specific molecules that help to wire the visual system correctly for processing information from both eyes.

Between 2004 and 2011, he was Ben A. Barres laboratory’s full-time researcher. From there, he became a full-time assistant professor at the University of California, teaching neurobiology and neuroscience. 

He then embarked upon his career at Stanford University as a professor. 

In 2021, Andrew Huberman launched the Huberman Lab podcast, where he helps people improve their everyday lives and reach their maximum health and wellness through science-based tools.

He is an advocate for the importance of breath work, exercise, and supplements. 

Huberman shares this knowledge with the world through his blogs, YouTube channels, and other social media videos, making it possible for everyone to apply his wisdom to their wellness journey.

With over 3.48 million subscribers on his channel, he certainly found his audience.

Andrew Huberman has made numerous discoveries in brain development, function, neuroplasticity, and the study of vision. 

In 2017, he received the Cogan Award for his successful discoveries in the field of vision. His recent research focuses on human performance, fear, and courage.

He is a Fellow of the McKnight Foundation and Pew Foundation, from which he received the Biomedical and Neuroscience Scholar Award in 2013. 

• Age: 47 years
• Height: 6’ 1’’ ( 185.5 cm)
• Weight: 102 kg (223 lbs) 
• Birthday: September 26, 1975
• Occupation: Neuroscientist, Professor at Stanford University and Social Media Guru, Host of Huberman Lab Podcast
• Retired/Active: Active

Andrew Huberman Workout Fundamentals

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Andrew Huberman describes his workout as very simple and something that has been part of his life for a decade. 

He gets up at 6 am and has a glass of water with electrolytes to rehydrate. Then, within 30 minutes of waking, he goes outside to get sunlight or natural light. This may also involve a short walk. 

Huberman does this as it has a positive effect on cognitive function, hormones, and overall health. Given that Greeks and Romans knew that getting sunlight straight after waking had health benefits, it is ancient wisdom.

One study, Science of Light, even suggests that early sun exposure has a good effect on our BMI. One more reason to get out – and another reason to avoid artificial light straight after waking up, like from your phone.

Only after an hour and a half does Huberman have his coffee. The delay is to avoid any afternoon crashes.

It’s now 11 am, and he is ready for his fasted workout. Most of the days he trains at this time unless he has some travel commitments or his body needs an extra day off. 

PRO TIPS: While Huberman prefers exercising late mornings, it does not mean that you have to. It can be difficult to fit exercise around work, children, and busy lives. Even so, it’s best to do some exercise, whenever you can, rather than doing none. Remember – all of our biological clocks are different. Some people perform better in the morning than in the afternoon.  Still, there is some guidance. Research highlights the importance of biological rhythms in the human body, which affect both mental and physical activities. For example, force and power production were found to be lowest in the morning and highest in the afternoon and early evening.  That means you might be better off scheduling your jumps and sprint for late afternoon.

Andrew Huberman Workout Routine

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Before I share an Andrew Huberman workout plan, here’s his schedule:

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Outdoor endurance work like hiking or a slow, consistent speed jog for 70-90 minutes with hills Mind-Body Workout	An hour or less leg training sessions with a mixture of strength and hypertrophy Leg Workout	20 minutes sauna mixed with cold water/ shower, 3-5 rounds. Heat & Cold Exposure	Short duration CV workout like skipping or jogging. This time covering as much distance as possible and maintain speed Cardio	Chest, shoulder and torso workout, and back included every other week.  Push, Torso & Neck Workout	High intensity short duration workout with explosive movements for 15 minutes. HIIT Workout	Supplementary isolation movements like the biceps, triceps, calf, rear deltoids. Small Muscle Groups

Andrew Huberman does not purely train for aesthetic reasons. He trains to function better physically and mentally in everyday life, to move better, be strong and injury-free.

To achieve this, you need to focus on all the important aspects below:

• Sleep
• Nutrition 
• Exercise
• Light 
• Relationships 

“Sleep, nutrients, exercise, light, relationships—those really establish the foundation of what I consider to be all of the elements that create our ability to move as seamlessly as possible between the states that we happen to be in and the states we desire to be in.”

• Dr. Andrew Huberman

When we examine his workout schedule, we see that each session focuses on different aspects.

Sunday: The main focus of this session is to be outdoors. So, he throws on a weight vest and jogs for 70-90 minutes at a steady pace. He might choose to hike with friends. This is good for both mental health and exercise.

Monday: This day he trains legs, with two to three sets of 5-12 reps and two exercises per muscle group. 

Never skip leg day, Huberman says, as it has a systemic anabolic effect on our bodies. This is basically the development and growth of the tissues, cells, and organs. It improves muscle repair, growth, and overall development. 

The leg muscles are the biggest muscles in our bodies. Training them also increases testosterone in men, explosiveness, and stamina in different sports.

Tuesday: The aim of Heat and Cold Exposure is to aid recovery, increase growth and mood hormones, and build your tolerance to heat and cold. 

Huberman sits in a 260 degree sauna. If you decide to implement this into your routine, make sure to work your way up to that temperature gradually.

PRO TIPS:  Avoid cold therapy or an ice bath for six hours after hypertrophy training, as it can interfere with the adaptive processes that contribute to muscle growth. That’s because cold reduces blood flow which can affect muscle protein synthesis.

Wednesday: Huberman runs 20-30 minutes, covering as much distance as possible (70-80% effort). This is to improve muscle endurance, Vo2Max ( cardiovascular fitness) and stamina. 

PRO TIPS: Did you know that doing steady cardio sessions between workouts can help you recover between high-intensity sessions?  That’s because the better your aerobic fitness is, the larger the increase in oxygen consumption is during exercise, which leads to faster oxygen recovery after.  This is referred to as post-exercise oxygen consumption (POC).

Thursday: This push session focuses on two things:

• Concentric movement (when you lift the weight) = Be as explosive as possible
• Eccentric movement (Lowering phase) = Be as slow and controlled as possible (two to five seconds)

He does five to eight reps, aiming to increase muscle mass in this session. He also trains the torso and neck. Andrew notes that the neck is the upper portion of the spine, making it more important than people think for health and longevity.

Friday: Here, he aims for explosiveness, speed, and max heart rate. This session is only 15 minutes long, but high-effort.

PRO TIPS:To calculate your max heart rate : 220 – Your Age = Max HRFor example, if you are 34 years old : 220 – 34 = 186 Max HR

Saturday: Huberman is working small muscle groups on this session like biceps, triceps, rear deltoids. This is great for hypertrophy, but also injury prevention. 

NOTE:

These are mainly his gym workout routines. He might have a walk in the evening or morning and do Yoga nidra in the afternoon as a relaxation technique. I call it a power nap!

Andrew Huberman Workout Plan

Here is Andrew Huberman’s workout routine with exercises, reps, and rest. The routine has ‘“active recovery” rest days. He usually advises to take extra rest days if we are overly stressed, as it can have a bad effect on our mind and body. 

As Huberman says, ‘’It is easier to catch up on a workout than work out while you are overly stressed.’’

His week goes from Sunday to Saturday, so that’s how I have scheduled the workouts. I have also made a few recommendations and adjustments to fit all fitness levels. 

Day 1: Outdoor Workout

Exercise	Duration
Hiking	As long as you like, but should be long duration 1 hours +
Jogging with a weight west (optional)	75-90 minutes

Day 2: Legs

Exercise	Sets	Reps	Rest	Notes
10 minutes RAMP Warm-up
Calf Raises	2-3	15	30 seconds
Sled Push	2-3	30-45 seconds work	2 minutes	This exercise is not only good for conditioning but calf development, too!
Lying Leg Curls	2-3	10	1 minute	You can also complete 1-2 warm-up sets
Glute Ham Raises	3-4	8	1 minute	Go slow, you can also go past parallel
Leg Extension	2-3	10	30 seconds	+1-2 warm-up sets
Hack Squats	3-4	6	3 minutes	HEAVY

Day 3: 80% Effort CV

Exercise	Duration
Jogging	20-30 minutes
Skipping	20-30 minutes

Day 4: Push and Neck

Exercise	Sets	Reps	Rest	Notes
10 minutes RAMP Warm-Up
OH Shoulder Press	3-4	6	2 minutes	You can do it with dumbbells, kettlebells, or even barbells
Ring Dips	2-3	Failure	1 minute	As a beginner, do bench dips
Chin-Ups	2-3	Failure	2 minutes	Add resistance band for assistance
DB Pec Flies	2-3	8	1 minute
Chin Tucks	2–3	20	1 minute	Add weight or band if bodyweight feels easy for you
Shoulder Shrugs	2-3	10	1 minute

Day 5: HIIT

Exercise	Duration
Air Bike	20 seconds on 10 seconds off, 6-10 rounds
Resistance Band Squat Jumps
SkyErg

Day 6: Supplementary Work

Exercise	Sets	Reps	Rest	Notes
10 minutes Ramp Warm-Up
Dumbbell Curls	2-3	15	1 minute	Superset
Cable Triceps Extensions		15
Lateral Neck Flexion	2-3	15	1 minute
Incline Biceps Curls	3-4	8	2 minutes
Triceps Kick Backs	3-4	8	2 minutes

Andrew Huberman Foundational Fitness Protocol

Huberman describes his training system as the Foundational Fitness Protocol. 

This training style focuses on fitness goals like endurance, strength, hypertrophy, and cardiovascular fitness. It alternates between three or four sets of four to eight reps and two to four minutes rest for strength.

There’s also two to three sets of 8-15 reps with a break of up to two minutes for hypertrophy while hitting all muscle groups.

Andrew Huberman Dieting and Food Preferences

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Huberman has been following intermittent fasting for the past 10 years, using a 12-16 hour fasting cycle every 24 hours. His last meal is around 7.30 pm, a few hours before bed time, and his first meal is the next day at 12 pm, after his workout. 

Research has shown that fasting improves insulin sensitivity, decreases blood pressure, lowers oxidative stress and improves mental focus.

His low-carb diet is made up of healthy food choices and supplements, but he doesn’t weigh or tightly control his portions. He simply listens to his body. 

That means he might eat more after a tough workout. After completing his resistance training session, Huberman typically opts for a post-workout meal of oatmeal, fruit, and nuts. 

However, there are days when he chooses to skip this meal and instead enjoys a low-carb option like ground beef or steak with vegetables and Brazil nuts. 

Occasionally, he breaks his fast earlier and has a few eggs. 

Huberman does also have higher-carb meals in the evening like pasta and rice to restore glycogen to normal levels.

Glycogen stores are reduced by physical activity. Carbs are the best way to refuel them. This can speed up your recovery and reduce soreness the next day.

Overall, Huberman does not follow a rigid diet. He prioritizes meals that contribute to his overall health and well-being, as well as fuel his workouts. He also encourages others to eat what they are comfortable with!

PRO TIPS When we say following a diet you are comfortable with: You can follow a time-restricted diet (fasting), like Huberman. Some people may prefer to go on calorie or macro-restricted diets, like keto.  That’s fine! But before you do, ask this question to yourself:  Do I see myself doing this for the rest of my life? Is this manageable and enjoyable?  If the answer is yes, you are embarking on a journey towards long-lasting and sustainable results and a positive lifestyle change. If it’s a NO, you will face challenges and give up, and the weight will likely return once you are back to your old eating habits.

Andrew Huberman’s General Food Preferences

Breakfast/Meal 1	Oatmeal, Fruit, Ground Beef or Steak with Vegetables, Eggs
Snack	Almonds or Brazil Nuts, Athletic Greens, Whey Protein
Dinner	Pasta, Salad, Rice Bowl, Tuna

Andrew Huberman Diet Plan 

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Based on my research and Huberman’s food preferences above, I’ve created a healthy, low-to-medium carb day of eating you can try.

Meal 1 : Steak with Garlic Butter and Zucchini Noodles

• Lean Beef 3-5%
• Zucchini noodles (premade)
• Garlic 
• Butter
• Herbs

Melt the butter in the pan and saute the garlic in it. Sear the steak and cook for a few minutes on either side to your preferred doneness. 

Once the steak is out, melt more butter and toss the zucchini. This shouldn’t take long to cook.

For flavor, squeeze some lime juice on it. Add some salt, pepper, paprika, and parsley, if desired.

Enjoy!

Snack: Athletic Greens 

Mix a scoop of Athletic Greens (AG1) into eight ounces of water and enjoy!

Meal 2: Tuna Pasta Bake

• 200 g Penne or your choice of pasta 
• 1 tsp olive oil
• Chili flakes
• 1 Onion
• 2 Cloves garlic
• 400g Chopped tomatoes
• 200g Tuna in olive oil, drained
• Rosemary

Heat the olive oil in a pan and fry the chopped onion until softened. Add the crushed garlic and chili flakes, cooking for three minutes. 

Next, add the tomatoes and a little bit of water, cooking for another 10 minutes. Sprinkle in the seasonings to your taste.

Now, add the tuna to your sauce. Meanwhile, cook and drain the pasta. Mix the sauce and the pasta in a baking tray and bake for 25 minutes. You can add cheese if you like, and serve with salad.

Snack: Whey Protein Smoothie

• 300 ml Water or almond milk
• 60 g Frozen blueberry and raspberry
• 1 Scoop of vanilla protein powder

Add all ingredients in a blender, and blend until smooth. Enjoy!

Andrew Huberman Supplement Preferences

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You can definitely dive in for days in the world of supplements with Huberman.

In fact, McGill University recently questioned why Huberman loves dietary supplements so much.

There have been suggestions that his podcast may be sponsored by these companies. While some of these claims could be true, it’s essential to consider the full context before coming to a conclusion.

All I can add to it is that if you choose to take supplements, make sure they do not replace real food.

Many people think if they “take a pill, they won’t get ill.” No surprise they are called supplements, which should be taken as part of a healthy, balanced diet. 

Gender differences are also important to consider. For example, a woman may need more iron, while men may need to take testosterone to maintain healthy levels. 

Either way, this should be discussed with your doctor.

Here are the list of supplements Huberman takes:

• LMNT Electrolyte Drink: He takes this straight in the morning after waking up to rehydrate. Raspberry and citrus flavours are his favourite. Before he took these electrolytes, he used to drink a glass of filtered water with fresh lemon juice and a pinch of sea salt. 

He often highlights the importance of sodium and potassium for those following a low-carb diet, so this can be a great way to start your day!

• NMN Powder by Renu By Science: Andrew Huberman only revealed taking NMN in 2022. It’s a longevity supplement that helps regenerate the cells, reversing ageing!

https://www.youtube.com/watch?v=iiSlY6xoKtQ

• Multivitamin from Optimum Nutrition
• Athletic Greens powder
• Omega-3 fish oil from Thorne Super EPA: He takes 2 grams of EPA per day, which he also recommends for the public.
• 300 mg magnesium threonate (L-threonate) and 200 mg magnesium bisglycinate, which are part of his sleep cocktail.
• Turkesterone from Fadogia and Tongkat: Natural testosterone booster. Huberman does get testosterone injections from a doctor, but claims this is research for his next book.
• Vitamin D from Momentous: May support bone health, immune function, and muscle recovery.
• EAAS (Essential Amino Acid) from Gorilla Mode: For building muscle and recovery after workouts.

Final Thoughts

This concludes our rundown of Andrew Huberman’s workout routine, diet, and much more.

Huberman helps the world through research and science-based content. He shows people how to optimize performance, cognitive function, sleep, exercise, and nutrition. 

It does seem that his unique training routines and diet plans can also help you enjoy longevity and general wellness. 

Just make sure you stay safe and modify the plan for your unique needs, if you need to! It’s not just what I recommend; Andrew encourages adjustments as well.

If you want to try the Andrew Huberamn workout and diet plan, we would love to know how it goes. 

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