Frontier · Expert StackUpdated April 2026

Andrew Huberman

Professor of Neuroscience, Stanford School of Medicine · Host, Huberman Lab Podcast

Huberman's framework is rooted in neuroscience and behavioural tools — light exposure, sleep, and stress management come first, with supplements playing a secondary, targeted role. He emphasises free, zero-cost protocols (morning sunlight, cold exposure, deliberate breathing) as the highest-leverage longevity tools.

10 of 10 molecules matched in index

Supplement Stack

Molecule	Dose	Timing	Tier	Hallmarks	Cart
Magnesium L-threonate Huberman specifically uses L-threonate for CNS penetration	140 mg (as L-threonate)	30–60 min before sleep	II	Disabled autophagyMitochondrial dysfunction
Apigenin Mild anxiolytic; Huberman uses for sleep onset	50 mg	30–60 min before sleep	II	Disabled autophagy
L-theanine	200 mg	30–60 min before sleep	I	Disabled autophagy
Omega-3 (EPA + DHA)	2–3 g	With largest meal	I	Microbiome alterationsDisabled autophagy
Vitamin D3	5000 IU	Morning with fat	I	Disabled autophagyMicrobiome alterations
Vitamin K2 (MK-7)	100 µg	With D3	II	Microbiome alterations
Creatine monohydrate Huberman cites cognitive as well as physical benefits	5 g	Any time (consistent daily)	I	Stem cell exhaustionNutrient-sensing dysreg.
Alpha-GPC Acetylcholine precursor; Huberman cycles to avoid TMAO accumulation	300 mg	Before cognitive work or training	II	Telomere attrition
Tongkat ali (Longjack) Huberman uses for testosterone support; evidence is moderate	400 mg	Morning	II	Stem cell exhaustion
Fadogia agrestis Huberman cycles this; limited human data, animal studies show LH stimulation. Use with caution.	425 mg	Morning	III	Stem cell exhaustion	—

Tier I = multiple RCTs in humans · Tier II = human trials, early stage · Tier III = mechanism / animal studies only

Lifestyle Pillars

1Morning sunlight exposure within 30–60 minutes of waking (10–30 min) — anchors circadian rhythm
2Deliberate cold exposure 2–3× per week (cold shower or ice bath, 1–3 min)
3Resistance training 3× per week; cardiovascular training 2× per week
4Non-sleep deep rest (NSDR) / yoga nidra — 10–20 min daily for stress and sleep
5No caffeine for the first 90–120 minutes after waking (adenosine clearance)
6Evening light management — dim lights and avoid blue light 2 hours before bed
7Consistent sleep/wake schedule (±30 min, even on weekends)

Important Caveats

Fadogia agrestis has very limited human safety data; Huberman acknowledges this and cycles it. Alpha-GPC cycling is recommended to avoid TMAO elevation. Huberman's supplement recommendations evolve frequently — always check his latest podcast episodes for updates.

Sources & References

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Stack summary

Total molecules10

Tier I (RCT)4

Tier II (human trials)5

Tier III (mechanism)1

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This protocol is curated by Vitaei from publicly available information. It is not endorsed by Andrew Huberman and does not constitute medical advice. Consult a physician before starting any supplement or medication regimen.

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