Andrew Huberman is a Stanford neuroscientist whose Huberman Lab podcast has introduced millions of people to the science of light, sleep, and neuroplasticity. His protocol emphasises free, non-supplemental interventions — morning sunlight, cold exposure, deliberate heat — before any supplement is considered.
Light and circadian biology
Huberman's most-cited recommendation is morning sunlight exposure: 10–30 minutes of outdoor light within an hour of waking, without sunglasses. Morning light advances the circadian phase, suppresses residual melatonin, and sets the cortisol pulse that drives alertness. The evidence base is Tier I for circadian entrainment and sleep quality.
The supplement stack
Key items: magnesium L-threonate or bisglycinate (300–400 mg before bed), apigenin (50 mg), theanine (100–300 mg), alpha-GPC (300 mg), and ashwagandha KSM-66 (600 mg). He also discusses creatine (5 g/day), omega-3s, and vitamin D3.
Vitaei Editorial Board — The Vitaei Editorial Board comprises clinicians, molecular biologists, and biostatisticians who review all protocol content for accuracy and balance.
Reviewed by a second author before publication. Conflicts of interest disclosed in the masthead. Vitaei does not accept advertising or sponsored placements. Read our editorial policy →