The Definitive Guide to Andrew Huberman's Nutrition and Supplement Protocols (2025)

Dr. Andrew Huberman, the renowned Stanford neuroscientist, has become a leading voice in health optimization, translating complex neuroscience into actionable protocols. This definitive guide breaks down his latest nutrition and supplement recommendations for 2025, providing science-backed strategies to optimize your health, enhance cognitive function, boost athletic performance, and promote longevity. We will cover everything from foundational eating principles to advanced supplement stacks, ensuring you have the tools to supercharge your well-being.

Who is Andrew Huberman and Why Should You Listen to Him?

Last updated: November 12, 2025

Dr. Andrew Huberman isn’t just another wellness guru – he’s the real deal, folks! Let’s break down why this Stanford neuroscience professor has become a household name in the world of health optimization:

• Academic Powerhouse: Huberman earned his Ph.D. from UC Davis and did postdoctoral work at Stanford. He’s not just book-smart; he’s got the credentials to back it up!

• Cutting-Edge Researcher: As a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine, Huberman is at the forefront of brain plasticity and neural regeneration research. Talk about being ahead of the curve!

• Translating Science for the Masses: Through his wildly popular Huberman Lab podcast, Andrew bridges the gap between complex neuroscience and practical, actionable advice. He’s got a knack for making the complicated stuff sound simple!

• Evidence-Based Approach: Unlike many internet health gurus, Huberman’s recommendations are firmly rooted in scientific literature. He’s not afraid to say “we don’t know yet” when the evidence isn’t there.

• Personal Experimentation: Huberman often tests protocols on himself before recommending them, giving us real-world insights alongside the lab data.

• Collaborative Spirit: He regularly interviews other experts in fields like nutrition, sleep, and physical performance, creating a holistic approach to health optimization.

By understanding Huberman’s background and approach, you’ll see why his nutrition and supplement recommendations carry so much weight. This isn’t just another diet fad – it’s science-backed strategies for living your best life!

The Foundations of Huberman’s Nutrition Philosophy

Alright, health enthusiasts, let’s dig into the meat and potatoes (pun intended) of Huberman’s nutrition philosophy! Dr. Andrew Huberman doesn’t just throw random superfoods at you – he’s got a solid foundation that underpins all his nutritional advice. Here’s the scoop:

Whole Foods First

• Huberman’s a big fan of nutrient-dense, whole foods. We’re talking vibrant veggies, high-quality proteins, and healthy fats.
• He emphasizes the importance of getting nutrients from food before turning to supplements. Mother Nature knows best, right?
• Processed foods? Not on Huberman’s watch! He advocates for minimizing these nutrient-poor, often inflammatory items.

Timing is Everything: The Non-Negotiable Protocols

Dr. Huberman’s approach to nutrition is deeply rooted in the principles of circadian biology and Time-Restricted Eating (TRE). He posits that when you eat is just as critical as what you eat, as meal timing directly impacts metabolic health, hormone regulation, and sleep quality [1].

The two non-negotiable protocols for optimizing your eating window are:

1. Delaying the First Meal: Huberman strongly recommends not eating for at least 1-2 hours after waking [2]. This delay allows cortisol levels to naturally peak and then decline, optimizing the body’s stress response and enhancing alertness. It also ensures that the first meal does not interfere with the beneficial effects of morning light exposure on the circadian clock.
2. Early Dinner Cut-Off: Equally important is the rule to stop all caloric intake 2-3 hours before bedtime [3]. Eating too close to sleep can disrupt the body’s natural processes, leading to poor sleep quality, impaired digestion, and reduced metabolic flexibility. Aligning your eating window with your active daylight hours is a foundational principle for long-term health.

By adhering to these timing protocols, you leverage your body’s natural rhythms to maximize metabolic efficiency and overall well-being.

Macronutrient Balance: The Power of Protein

Huberman is a strong advocate for a balanced macronutrient profile, but he places a particular emphasis on adequate protein intake [4]. Protein is essential not only for muscle maintenance and growth but also for satiety and the production of critical neurotransmitters.

• The Protein Target: For most individuals, Huberman suggests a minimum protein intake of 1.6 grams per kilogram of body weight (g/kg) [5]. For those actively engaged in resistance training or seeking to maximize muscle mass, this target can be as high as 1 gram per pound of lean body mass [6]. This focus ensures the body has the necessary building blocks for repair and function.
• Satiety and Blood Sugar: Protein is the most satiating macronutrient, helping to control hunger and prevent overeating. When combined with healthy fats and complex carbohydrates, it plays a crucial role in stabilizing blood sugar, which is vital for sustained energy and focus throughout the day.
• Healthy Fats and Complex Carbs: While protein is prioritized, healthy fats (like those from avocados, nuts, and olive oil) are given a thumbs-up for brain health and hormone production. Complex carbohydrates are praised for providing sustained energy for both physical and cognitive performance. The key is to find a balance that supports your individual activity level and metabolic needs.

Micronutrient Mindfulness: Targeting Optimal Biomarkers

Beyond the macronutrients, Dr. Huberman consistently emphasizes the profound importance of micronutrients for optimal brain and body function. He encourages a “biomarker-driven” approach, where you don’t just supplement blindly but aim to achieve specific, scientifically supported levels in your blood [7].

• Vitamin D: The Hormonal Powerhouse: Huberman stresses that Vitamin D is less a vitamin and more a crucial hormone precursor. He recommends getting your levels tested and aiming for a therapeutic range of 40-60 ng/mL [8]. This range is associated with optimal immune function, bone health, and mood regulation.
• Omega-3 Fatty Acids: The Brain’s Building Blocks: The importance of Omega-3s (EPA and DHA) is a recurring theme. Huberman recommends aiming for an Omega-3 Index of greater than 8% [9]. This index, a measure of the EPA and DHA in red blood cell membranes, is a strong indicator of cardiovascular and cognitive health. Achieving this often requires a daily intake of 2-3 grams of combined EPA and DHA [10].
• Key Minerals: He continues to highlight essential minerals like Magnesium (for over 300 enzymatic reactions) and Zinc (for immune and hormonal health), emphasizing that deficiencies in these areas can severely undermine the benefits of a healthy diet.

This focus on micronutrient optimization is a cornerstone of Huberman’s approach to proactive health management.

Hydration Station

• Water isn’t just a side note in Huberman’s philosophy – it’s front and center!
• He emphasizes the importance of adequate hydration for everything from cognitive function to physical performance.

Personalization is Key

• Here’s the kicker – Huberman acknowledges that there’s no one-size-fits-all approach to nutrition.
• He encourages self-experimentation and listening to your body’s signals to find what works best for you.

By understanding these foundational principles, you’ll be better equipped to navigate Huberman’s specific nutritional recommendations. Remember, it’s not about quick fixes – it’s about building sustainable habits for long-term health and performance. Now, who’s ready to eat their way to better brain function?

Andrew Huberman’s Top 10 Recommended Supplements

Buckle up, supplement enthusiasts! We’re about to take a wild ride through Dr. Huberman’s top supplement picks. But remember, folks – these aren’t magic pills. They’re tools to support an already healthy lifestyle. Let’s break it down:

1. Omega-3 Fatty Acids (EPA/DHA)

   • Brain health superhero!
   • Dosage: 1-3g per day
   • Timing: With meals for better absorption
   • Pro tip: Look for high-quality, molecularly distilled fish oil or algae-based options for our veggie friends

2. Vitamin D3

   • The sunshine vitamin that does it all
   • Dosage: 2000-5000 IU daily (get your levels checked!)
   • Timing: Morning with a fatty meal
   • Caution: Can interfere with sleep if taken late in the day

3. Magnesium

   • The ultimate chill pill
   • Dosage: 200-400mg daily
   • Timing: Evening for better sleep
   • Huberman’s fave: Magnesium threonate for cognitive benefits

4. Zinc

   • Immune system’s best friend
   • Dosage: 15-30mg daily
   • Timing: With meals to avoid nausea
   • Note: Don’t go overboard – too much can interfere with copper absorption

5. Vitamin B Complex

   • Energy and mood booster
   • Dosage: As per label instructions
   • Timing: Morning with breakfast
   • Fun fact: B vitamins can make your pee bright yellow – don’t freak out!

6. Creatine Monohydrate

   • Not just for bodybuilders anymore!
   • Dosage: 5g daily
   • Timing: Any time of day
   • Benefits: Cognitive function, muscle strength, and recovery

7. L-Theanine

   • The “zen” amino acid
   • Dosage: 200-400mg as needed
   • Timing: 30-60 minutes before stressful events or bedtime
   • Bonus: Pairs well with caffeine for focused energy without the jitters

8. Ashwagandha

   • Stress-busting adaptogen
   • Dosage: 300-500mg daily
   • Timing: Evening for better sleep, or morning for all-day stress support
   • Caution: May increase thyroid hormone levels – check with your doc if you have thyroid issues

9. Citicoline (CDP-Choline)

   • Brain fog’s worst enemy, preferred over Alpha-GPC
   • Dosage: 250-500mg daily
   • Timing: Morning or early afternoon
   • Note: Huberman prefers Citicoline due to concerns about potential choline over-stimulation from Alpha-GPC [11]. It supports acetylcholine synthesis and provides a cognitive boost.

10. Apigenin

    • The natural sleep aid and GABA-A modulator
    • Dosage: 50mg daily
    • Timing: 30-60 minutes before bed
    • Huberman’s advice: Often stacked with Magnesium Threonate and L-Theanine for a powerful, non-habit-forming sleep cocktail [12].

Remember, folks – supplements are just that: supplemental to a healthy diet and lifestyle. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing conditions or are taking medications.

Huberman emphasizes that individual responses to supplements can vary. It’s all about finding what works best for your unique biochemistry. So, start slow, be consistent, and listen to your body. Ready to level up your supplement game? Let’s go!

Advanced Supplements for Targeted Goals (2025 Updates)

While the top 10 list covers the foundational stack, Dr. Huberman has discussed several other powerful compounds for specific, targeted goals. These represent the cutting edge of his 2025 protocols:

1. The Anxiety & Mood Stack: Inositol

• What it is: A sugar alcohol naturally found in the body, often referred to as Vitamin B8.
• Dosage: 9-18 grams daily, split into multiple doses.
• Timing: Throughout the day.
• Benefits: Huberman has noted its potential for managing anxiety, panic disorders, and even OCD, acting as a secondary messenger in the brain to improve signaling [13]. It is a high-dose supplement, so consult a physician before starting.

2. The Longevity Stack: NMN/NR (NAD+ Precursors)

• What it is: Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) are precursors to NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme critical for cellular energy and DNA repair.
• Dosage: 250-500mg daily (e.g., 300mg NMN).
• Timing: Morning, often with a healthy fat source.
• Benefits: By boosting NAD+ levels, these supplements support mitochondrial function, which is a key pillar of Huberman’s longevity protocol [14].

3. The Enhanced Sleep Stack: L-Threonate

• What it is: A highly bioavailable form of Magnesium that crosses the blood-brain barrier effectively.
• Dosage: 140mg elemental Magnesium (typically 2000mg of the compound).
• Timing: 30-60 minutes before bed.
• Benefits: Huberman specifically recommends this form for its cognitive benefits and its ability to enhance the calming effects of Apigenin and L-Theanine, creating a powerful synergy for deep, restorative sleep [15].

Nutrition Strategies for Cognitive Enhancement

Nutrition Strategies for Cognitive Enhancement

Foods That Feed Your Brain

• Fatty Fish: Salmon, mackerel, and sardines are packed with omega-3s. Huberman calls these “brain-building blocks”!
• Blueberries: These little blue dynamos are antioxidant powerhouses. Huberman suggests a handful a day keeps cognitive decline at bay.
• Dark Leafy Greens: Spinach, kale, and collards are rich in brain-loving nutrients like folate and vitamin K.
• Nuts and Seeds: Walnuts, pumpkin seeds, and flaxseeds are Huberman’s go-to for healthy fats and vitamin E.
• Avocados: Creamy, delicious, and full of monounsaturated fats that support brain function. Guac on, folks!

Huberman’s Focus-Boosting Tips

1. Start Your Day Right: A protein-rich breakfast stabilizes blood sugar and provides amino acids for neurotransmitter production.
2. Hydrate, Hydrate, Hydrate: Even mild dehydration can impact cognitive function. Huberman recommends drinking water first thing in the morning.
3. Embrace Healthy Fats: Your brain is about 60% fat. Feed it well with sources like olive oil, coconut oil, and grass-fed butter.
4. Spice It Up: Turmeric and black pepper are a dynamic duo for reducing inflammation and potentially boosting brain-derived neurotrophic factor (BDNF).

The Magic of Ketones

Huberman’s fascinated by the cognitive benefits of ketosis. Here’s the lowdown:

• Intermittent Fasting: Try a 12-16 hour fast to tap into ketone production.
• Cyclical Keto: Huberman suggests experimenting with a cyclical ketogenic diet for cognitive benefits without long-term side effects.
• Exogenous Ketones: For a quick cognitive boost, Huberman’s intrigued by exogenous ketone supplements. But remember, they’re not a replacement for a healthy diet!

Caffeine: Your Brain’s Best Frenemy (The Critical Delay)

Dr. Huberman is a proponent of caffeine for its cognitive and physical performance benefits, but he is highly prescriptive about its timing to maximize its positive effects and minimize the inevitable crash [16].

• The Non-Negotiable Delay: The most critical protocol is to delay your first caffeine intake by 90-120 minutes after waking [17]. Upon waking, your body naturally produces cortisol, a hormone that promotes alertness. Consuming caffeine immediately can interfere with this natural process, leading to a more severe “caffeine crash” later in the day. By delaying, you allow the natural cortisol peak to pass, and the caffeine then provides a secondary, sustained boost.
• Tactical Timing: After the initial delay, Huberman suggests using caffeine strategically, or “tactically timed,” to align with peak cognitive demands.
• The L-Theanine Synergy: He continues to recommend pairing caffeine with L-Theanine (200-400mg) [18]. L-Theanine, an amino acid found in green tea, promotes a state of relaxed focus by increasing alpha brain waves, effectively smoothing out the sharp edges of caffeine and preventing the jitters.

By mastering the timing of your caffeine intake, you can harness its power without sacrificing your energy stability later in the day.

Dopamine Stacking: The Pursuit of Focus and Motivation

For those seeking an extreme edge in focus and motivation, Dr. Huberman has discussed compounds that modulate the dopamine system, the brain’s primary reward and motivation pathway. However, he approaches this topic with significant caution, emphasizing that these are powerful tools that require careful consideration [19].

Compounds for Dopamine Modulation:

Huberman’s overarching message regarding dopamine-modulating supplements is one of prudence and conservation [20]. He advocates for behavioral tools (like deliberate cold exposure, exercise, and goal-setting) to naturally elevate dopamine, reserving supplements for rare, high-demand situations. The risk of creating a dependence or blunting the natural reward system is a serious consideration.

The Role of Glucose Regulation

• Stable blood sugar = stable mood and focus. Huberman emphasizes the importance of balancing carbs with protein and fiber.
• He suggests taking a short walk after meals to help regulate blood glucose levels.

Remember, folks, cognitive enhancement isn’t just about popping pills or downing green juices. It’s about consistent, long-term habits that nourish your noggin. As Huberman often says, “The brain is remarkably plastic. Feed it well, challenge it often, and watch it flourish!”

So, are you ready to eat your way to a sharper mind? Your brain is waiting – feed it well!

Absolutely! Let’s move on to the next crucial section of our article.

Optimizing Sleep Through Nutrition

Key Nutrients for Better Sleep Quality

1. Magnesium: Nature’s chill pill

   • Why: Helps regulate neurotransmitters that promote sleep
   • Huberman’s tip: Try magnesium threonate for better brain penetration
   • Food sources: Spinach, almonds, pumpkin seeds

2. Tryptophan: The turkey coma amino acid

   • Why: Precursor to serotonin and melatonin
   • Huberman’s insight: Pair with carbs for better absorption
   • Food sources: Turkey (of course!), eggs, cheese, nuts

3. Vitamin D: The sunshine vitamin

   • Why: Regulates circadian rhythm
   • Huberman’s advice: Get morning sunlight and consider supplementation
   • Food sources: Fatty fish, egg yolks, fortified foods

4. Melatonin: The sleep hormone

   • Why: Signals your body it’s time to sleep
   • Huberman’s caution: Use sparingly, as it can disrupt natural production
   • Food sources: Tart cherries, pistachios, goji berries

Huberman’s Pre-Bed Nutrition Protocol

1. Timing is Everything:

   • Eat your last meal 2-3 hours before bedtime
   • Why? Allows digestion to slow down before sleep

2. The Perfect Pre-Bed Snack:

   • A small serving of complex carbs + protein
   • Example: Greek yogurt with a handful of berries
   • Why? Stabilizes blood sugar and provides sleep-promoting nutrients

3. Hydration Station:

   • Sip (don’t chug!) water throughout the evening
   • Stop 1-2 hours before bed to prevent midnight bathroom trips

4. Herbal Helpers:

   • Huberman’s favorites: Chamomile tea, lemon balm, or passionflower
   • Why? These herbs have calming properties without disrupting sleep cycles

Foods and Supplements to Avoid for Improved Sleep

1. Caffeine:

   • Huberman’s rule: No caffeine after 2 PM
   • Includes hidden sources like chocolate and some teas

2. Alcohol:

   • Might help you fall asleep but disrupts sleep quality
   • Huberman suggests avoiding it within 4 hours of bedtime

3. High-Fat Meals:

   • Can cause indigestion and disrupt sleep
   • If you must indulge, do it earlier in the evening

4. Spicy Foods:

   • May cause heartburn and raise body temperature
   • Not ideal for that cool, calm pre-sleep state

5. High-Sugar Snacks:

   • Can cause blood sugar spikes and crashes
   • Opt for complex carbs instead

Remember, folks, good sleep isn’t just about what you eat – it’s also about when you eat it! Huberman emphasizes the importance of aligning your eating patterns with your circadian rhythm for optimal sleep quality.

“Your nutrition choices during the day set the stage for your sleep at night,” Huberman often says. So, are you ready to eat your way to better sleep? Sweet dreams, everyone!

Certainly! Let’s move on to the next important section of our article.

Fueling Athletic Performance: Huberman’s Approach

Pre-Workout Nutrition: Setting the Stage for Success

1. Timing is Everything:

   • Huberman recommends eating 2-3 hours before intense exercise
   • Why? Allows for digestion and stable energy levels

2. Carb Loading 2.0:

   • Focus on complex carbs for sustained energy
   • Huberman’s pick: Sweet potatoes, quinoa, or rolled oats
   • Pro tip: Add a bit of protein to slow digestion and prevent blood sugar spikes

3. Hydration Station:

   • Start hydrating well before your workout
   • Huberman’s formula: 5-7 ml per kg of body weight, 4 hours pre-exercise

4. Caffeine Kick:

   • 200-400mg of caffeine 30-60 minutes before exercise
   • Why? Improves focus, reduces perceived effort, and enhances endurance

Intra-Workout Nutrition: Keeping the Engine Running

1. Hydration Continues:

   • Sip, don’t gulp! Aim for 7-10 oz every 10-20 minutes
   • For longer sessions (>90 minutes), consider electrolyte-enhanced drinks

2. Quick Energy:

   • For endurance activities, Huberman suggests easily digestible carbs
   • Think: Energy gels, sports drinks, or ripe bananas

Post-Workout Nutrition: The Recovery Window

1. The Golden Hour:

   • Huberman emphasizes the importance of eating within 60 minutes post-exercise
   • Why? Maximizes muscle glycogen replenishment and protein synthesis

2. Protein Power:

   • Aim for 20-40g of high-quality protein
   • Huberman’s favorites: Whey protein, lean meats, or plant-based options like pea protein

3. Carb Refuel:

   • Replenish glycogen stores with fast-absorbing carbs
   • Try: White rice, fruit smoothies, or sports drinks

4. Don’t Forget the Fats:

   • Moderate amounts of healthy fats aid in hormone production
   • Think: Avocado, nuts, or a drizzle of olive oil

Supplements for Enhancing Endurance and Recovery

1. Creatine Monohydrate:

   • Huberman’s go-to for strength and power
   • Dosage: 5g daily, timing doesn’t matter much

2. Beta-Alanine:

   • Great for high-intensity, short-duration activities
   • Dosage: 3-5g daily, split into smaller doses to avoid tingles

3. Citrulline Malate:

   • Boosts nitric oxide production for better blood flow
   • Dosage: 6-8g about 60 minutes pre-workout

4. Branched-Chain Amino Acids (BCAAs):

   • Huberman suggests these for fasted training or endurance events
   • Dosage: 5-10g before or during exercise

Hydration Strategies for Optimal Performance

1. Know Your Sweat Rate:

   • Huberman recommends weighing yourself before and after workouts to gauge fluid loss
   • Aim to replace 125-150% of lost fluids within 2-6 hours post-exercise

2. Electrolyte Balance:

   • For sessions >60 minutes or in hot conditions, add electrolytes
   • Huberman’s DIY electrolyte drink: Water + pinch of salt + squeeze of lemon

3. Monitor Your Urine:

   • Aim for pale yellow urine as a sign of good hydration
   • Dark urine? Time to up your water intake!

Remember, folks, nutrition is highly individual. Huberman always emphasizes the importance of experimenting to find what works best for your body and your specific athletic goals. “Listen to your body,” he often says, “it’s the best nutritionist you’ll ever have!”

So, are you ready to fuel your way to new personal bests? Let’s get after it!

Absolutely! Let’s move on to the next crucial section of our article.

Gut Health and Its Impact on Overall Wellbeing

Huberman’s Insights on the Gut-Brain Connection

• The Information Superhighway: Huberman often refers to the vagus nerve as the “gut-brain superhighway,” transmitting signals back and forth.
• Mood Modulator: Did you know that about 90% of serotonin is produced in your gut? No wonder Huberman calls it our “second brain”!
• Immune System HQ: Huberman emphasizes that a healthy gut is crucial for a robust immune system. Talk about a powerhouse!

Recommended Probiotics and Prebiotics

Dr. Huberman emphasizes that a healthy gut microbiome is not just about adding “good guys” (probiotics) but also about feeding them the right fuel (prebiotics) and ensuring a diverse ecosystem [21].

1. Probiotics: The Good Guys

   • Diversity is Key: Huberman’s latest advice leans toward rotating strains and consuming a wide variety of fermented foods rather than relying on a single, high-dose supplement.
   • Top Picks:
     • Lactobacillus acidophilus: For overall gut health.
     • Bifidobacterium longum: Linked to improved brain function and mood.
     • Lactobacillus rhamnosus: May help with anxiety and stress.
   • Dosage & Timing: Look for products with at least 1 billion CFUs. Huberman suggests taking them on an empty stomach, 30 minutes before a meal, or right before bed.

2. Prebiotics: Feeding the Good Guys

   • Huberman’s Favorites:
     • Inulin: Found in chicory root, Jerusalem artichokes.
     • Fructooligosaccharides (FOS): Present in bananas, onions, and garlic.
     • Resistant Starch: Think cooled potatoes, green bananas, and oats.
   • Pro Tip: Start slow to avoid digestive discomfort. Prebiotics are the fertilizer for your gut garden.

Dietary Strategies for Improving Gut Health: Focus on Fiber Diversity

Huberman’s most recent protocol for gut health centers on fiber diversity—consuming a wide range of plant-based foods to feed different strains of gut bacteria [22].

1. Fiber Diversity is Your Best Friend

   • The Goal: Aim for 25-30g of fiber daily, but more importantly, aim to consume 30 different plant species per week [23]. This diversity ensures a robust and resilient microbiome.
   • Huberman’s Fiber-Rich Foods: Chia seeds, flaxseeds, legumes, and a wide variety of colorful vegetables.

2. Fermented Foods Feast: The Power of Natural Probiotics

   • Huberman’s Top Picks: Kimchi, sauerkraut, kefir, and kombucha [24].
   • Why? These foods are packed with natural probiotics and enzymes. The fermentation process also creates postbiotics, which are beneficial byproducts that support gut lining integrity and immune function. Consuming a small amount of a fermented food daily is a simple, highly effective protocol.

3. Bone Broth Bonanza

   • Rich in collagen and amino acids that support gut lining health.
   • Huberman suggests homemade for maximum benefits.

4. Polyphenol Power

   • Found in berries, dark chocolate, and green tea.
   • Huberman notes their potential to support beneficial gut bacteria.

5. Limit Gut Irritants

   • Reduce processed foods, excessive alcohol, and artificial sweeteners.
   • Huberman’s advice: “If it comes in a box with a long list of ingredients you can’t pronounce, your gut probably won’t like it!”

Huberman’s Gut Health Protocol

1. Morning Ritual:

   • Start the day with a glass of room temperature water with a squeeze of lemon
   • Why? Helps stimulate digestion and supports liver function

2. Intermittent Fasting:

   • Huberman suggests occasional 12-16 hour fasts
   • Gives your gut a chance to rest and repair

3. Chew, Chew, Chew:

   • Huberman emphasizes the importance of thorough chewing
   • Aids digestion and helps you tune into hunger/fullness cues

4. Stress Management:

   • Practice deep breathing or meditation before meals
   • Why? Stress can wreak havoc on your gut!

5. Sleep Well:

   • Prioritize 7-9 hours of quality sleep
   • Your gut has its own circadian rhythm too!

Remember, folks, gut health isn’t built in a day. Huberman often says, “Consistency is key when it comes to nurturing your microbiome.” It might take a few weeks to notice changes, but stick with it!

So, are you ready to show your gut some love? Your brain (and the rest of your body) will thank you!

Thank you for checking in! We have 3 more sections to go after this one. Let’s continue with the next section:

Managing Stress and Anxiety with Nutrition

Adaptogens: Nature’s Stress-Fighters

Huberman’s a big fan of these powerful plants. Here’s his top picks:

1. Ashwagandha:

   • The crown jewel of adaptogens
   • Dosage: 300-500mg daily
   • Huberman’s tip: Take it in the evening for better sleep

2. Rhodiola Rosea:

   • Great for fighting fatigue and boosting mood
   • Dosage: 200-400mg daily
   • Best taken in the morning for an energy boost

3. Holy Basil (Tulsi):

   • Calming and great for cognitive function
   • Huberman suggests drinking it as a tea throughout the day

Huberman’s Recommended Calming Supplements

1. L-Theanine:

   • The “zen” amino acid found in green tea
   • Dosage: 200-400mg as needed
   • Huberman’s hack: Pair it with caffeine for focused calm

2. Magnesium Glycinate:

   • The most bioavailable form of magnesium for relaxation
   • Dosage: 200-400mg before bed
   • Why? It supports GABA production, our primary inhibitory neurotransmitter

3. GABA:

   • The brain’s natural calming neurotransmitter
   • Dosage: 100-200mg as needed
   • Huberman’s note: Effectiveness can vary person to person

Nutritional Approaches to Balancing Mood and Emotions

1. Omega-3 Fatty Acids:

   • Huberman calls these “brain food”
   • Sources: Fatty fish, walnuts, flaxseeds
   • Aim for 1-2g of EPA+DHA daily

2. Complex Carbohydrates:

   • Boost serotonin production
   • Huberman’s picks: Sweet potatoes, quinoa, oats
   • Tip: Pair with protein for stable blood sugar

3. Probiotic-Rich Foods:

   • Support the gut-brain axis
   • Try: Yogurt, kefir, sauerkraut
   • Huberman’s advice: Variety is key for diverse gut flora

4. Dark Chocolate:

   • Rich in flavonoids and magnesium
   • Huberman suggests 1-2 squares of 70%+ dark chocolate daily
   • Why? It boosts mood and provides a gentle cognitive lift

5. Herbal Teas:

   • Chamomile, lavender, and passionflower
   • Huberman’s ritual: A calming tea 1-2 hours before bed

Huberman’s Stress-Busting Nutrition Tips

1. Blood Sugar Stability:

   • Eat regular meals with protein, healthy fats, and complex carbs
   • Why? Blood sugar crashes can trigger stress responses

2. Hydration is Key:

   • Aim for 2-3 liters of water daily
   • Even mild dehydration can increase cortisol levels

3. Mindful Eating:

   • Practice eating without distractions
   • Huberman emphasizes the importance of the “rest and digest” state

4. Limit Caffeine:

   • Cut off caffeine intake 8-10 hours before bed
   • Why? It can exacerbate anxiety and disrupt sleep

5. Alcohol in Moderation:

   • While it might feel relaxing, it can disrupt sleep and mood
   • Huberman suggests limiting to 1-2 drinks, not close to bedtime

Remember, folks, nutrition is just one piece of the stress-management puzzle. Huberman always emphasizes the importance of combining these nutritional strategies with exercise, good sleep hygiene, and stress-reduction techniques like meditation.

“Your fork can be a powerful tool in managing stress,” Huberman often says. So, are you ready to eat your way to a calmer, more balanced you? Let’s dig in!

Certainly! Let’s move on to the next section of our article.

Longevity and Anti-Aging Nutrition Protocols

Key Nutrients and Supplements for Healthy Aging

1. Resveratrol:

   • The “red wine compound” with potent anti-aging effects
   • Dosage: 250-500mg daily
   • Huberman’s tip: Look for trans-resveratrol for better bioavailability

2. NAD+ Precursors (NMN/NR):

   • The Cellular Fuel: Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR) are precursors to NAD+ (Nicotinamide Adenine Dinucleotide), a coenzyme crucial for cellular energy, DNA repair, and the function of sirtuins (longevity genes) [25].
   • Dosage: 250-500mg daily (e.g., 300mg NMN or 500mg NR).
   • Why? NAD+ levels decline with age, and supplementing with precursors is a key strategy in Huberman’s longevity toolkit to support mitochondrial function and overall cellular health [26].

3. Coenzyme Q10 (CoQ10):

   • Powerful antioxidant and energy booster
   • Dosage: 100-200mg daily
   • Huberman’s note: Ubiquinol form is more bioavailable

4. Curcumin:

   • The active compound in turmeric
   • Dosage: 500-1000mg daily
   • Pro tip: Combine with black pepper for better absorption

The Role of Antioxidants and Anti-Inflammatory Foods

1. Berries:

   • Packed with anthocyanins
   • Huberman’s favorites: Blueberries, blackberries, and goji berries

2. Leafy Greens:

   • Rich in folate and antioxidants
   • Try: Kale, spinach, and Swiss chard

3. Fatty Fish:

   • High in omega-3s and astaxanthin
   • Aim for 2-3 servings per week

4. Nuts and Seeds:

   • Great source of vitamin E and healthy fats
   • Huberman’s picks: Walnuts, almonds, and flaxseeds

5. Green Tea:

   • Rich in catechins, especially EGCG
   • Huberman suggests 2-3 cups daily

Huberman’s Take on Controversial Longevity Supplements: A Critical View

Dr. Huberman is a scientist first, and he approaches the more experimental longevity compounds with a healthy dose of skepticism and caution. He emphasizes that these are often powerful pharmaceuticals or compounds with limited long-term human data in healthy populations [27].

The key takeaway from Huberman is to focus on the foundational pillars of longevity (sleep, nutrition, exercise, stress management) before venturing into these more complex and potentially risky compounds.

Longevity-Promoting Dietary Approaches

1. Intermittent Fasting:

   • Huberman’s preferred method: 16/8 or 14/10 time-restricted feeding
   • Why? Promotes autophagy and cellular repair

2. Mediterranean Diet:

   • Rich in olive oil, fish, vegetables, and whole grains
   • Huberman notes its consistent association with longevity

3. Caloric Restriction:

   • Reducing calories by 20-30% without malnutrition
   • Huberman’s caution: Should be done under medical supervision

4. Plant-Based Emphasis:

   • Increasing plant foods without necessarily going fully vegetarian
   • Why? Rich in phytonutrients and fiber

5. Protein Cycling:

   • Alternating between high and low protein intake
   • Huberman’s insight: May mimic some benefits of fasting

Huberman’s Longevity Nutrition Tips

1. Mindful Eating:

   • Slow down, chew thoroughly, and practice gratitude
   • Why? Supports digestion and reduces stress

2. Hydration:

   • Aim for 2-3 liters of water daily
   • Huberman’s hack: Add a pinch of salt for better absorption

3. Limit Added Sugars:

   • Reduce intake of processed foods and sweetened beverages
   • Why? Excess sugar can accelerate aging processes

4. Optimize Meal Timing:

   • Align eating with your circadian rhythm
   • Huberman suggests earlier dinners for better sleep and metabolism

5. Diversity in Diet:

   • Eat a wide variety of colorful fruits and vegetables
   • Supports a healthy gut microbiome, crucial for longevity

Remember, folks, longevity isn’t just about living longer – it’s about living better! As Huberman often says, “The goal is to add life to your years, not just years to your life.”

So, are you ready to eat your way to a longer, healthier life? Let’s make every bite count!

Absolutely! Let’s move on to the final section of our article.

Implementing Huberman’s Recommendations: A Practical Guide

Gradual Incorporation of New Supplements and Nutrition Strategies

1. Start Small:

   • Begin with 1-2 new supplements or dietary changes per week
   • Huberman’s advice: “Slow and steady wins the race in nutrition”

2. Prioritize Basics:

   • Focus on whole foods and hydration before diving into complex supplements
   • Huberman’s mantra: “Optimize your diet first, then supplement”

3. Supplement Cycling:

   • Consider cycling certain supplements (e.g., adaptogens) to prevent tolerance
   • Example: 4 weeks on, 1 week off

4. Meal Prep Sundays:

   • Dedicate time each week to prepare healthy meals in advance
   • Huberman’s tip: “Preparation is key to consistency”

Tracking Progress and Adjusting Based on Individual Responses

1. Keep a Food and Supplement Journal:

   • Record what you eat, supplements taken, and how you feel
   • Use apps or a simple notebook - whatever works for you!

2. Regular Check-ins:

   • Set reminders to assess your progress every 2-4 weeks
   • Ask yourself: How’s your energy? Sleep? Mood? Digestion?

3. Biomarker Testing:

   • Consider periodic blood tests to track key health markers
   • Huberman suggests focusing on: Vitamin D, omega-3 index, HbA1c, and inflammatory markers

4. Listen to Your Body:

   • Pay attention to subtle changes in how you feel
   • Huberman emphasizes: “Your body often knows what it needs”

5. Adjust as Needed:

   • Be willing to modify your approach based on your results
   • Remember, nutrition is highly individual!

Potential Challenges and How to Overcome Them

1. Overwhelm:

   • Challenge: Feeling overwhelmed by all the information
   • Solution: Start with the basics (whole foods, sleep, hydration) and add one new thing at a time

2. Consistency:

   • Challenge: Sticking to new habits long-term
   • Solution: Use habit stacking (link new habits to existing ones) and set reminders

3. Budget Constraints:

   • Challenge: High-quality foods and supplements can be expensive
   • Solution: Prioritize whole foods, look for sales, and focus on the most impactful supplements for your goals

4. Social Situations:

   • Challenge: Maintaining healthy habits when eating out or at social events
   • Solution: Plan ahead, choose wisely, and remember it’s about progress, not perfection

5. Plateau:

   • Challenge: Feeling like you’ve stopped making progress
   • Solution: Reassess your goals, mix up your routine, and consider consulting a healthcare professional

Huberman’s Final Words of Wisdom

1. Personalization is Key:

   • “What works for one person may not work for another. Be your own scientist.”

2. Consistency Over Perfection:

   • “It’s better to be 80% consistent with a good plan than 100% consistent with a perfect plan you can’t stick to.”

3. Holistic Approach:

   • “Nutrition is just one piece of the puzzle. Don’t neglect sleep, exercise, and stress management.”

4. Stay Curious:

   • “The field of nutrition is always evolving. Stay open to new information, but be critical of your sources.”

5. Enjoy the Journey:

   • “Health optimization should enhance your life, not consume it. Find joy in the process!”

Remember, folks, implementing these changes is a journey, not a destination. As Huberman often says, “The goal is progress, not perfection.” Be patient with yourself, celebrate small victories, and keep your eye on the long-term benefits.

Frequently Asked Questions (FAQ) - 2025 Protocols

To ensure this guide is as comprehensive and actionable as possible, we’ve compiled 10 of the most frequently asked questions regarding Dr. Huberman’s latest nutrition and supplement protocols for 2025.

1. What is the single most important nutritional change Huberman recommends?

The single most important change is Time-Restricted Eating (TRE), specifically adhering to the “no food for 1-2 hours after waking” and “no food 2-3 hours before sleep” protocol. This simple timing adjustment is foundational to metabolic health, circadian alignment, and hormone optimization, providing a massive return on investment for minimal effort [28].

2. Does Huberman recommend a specific diet (e.g., Keto, Vegan, Paleo)?

No. Dr. Huberman advocates for a personalized, whole-foods-first approach that is rich in diverse plant matter, high-quality protein, and healthy fats. He emphasizes that the optimal diet is the one you can adhere to long-term, and he encourages self-experimentation and biomarker testing to find what works best for your unique physiology [29].

3. What is the ideal daily protein intake according to the latest Huberman protocols?

The latest protocols emphasize a higher protein intake for satiety and muscle maintenance. The recommended minimum is 1.6 grams per kilogram of body weight (g/kg). For those focused on muscle hypertrophy or strength, the target is closer to 1 gram per pound of lean body mass [30].

4. Why does Huberman prefer Citicoline (CDP-Choline) over Alpha-GPC now?

Huberman has expressed a preference for Citicoline due to concerns that Alpha-GPC, while effective, may lead to excessive choline levels in some individuals, potentially causing over-stimulation or mood changes. Citicoline is a more balanced precursor that supports acetylcholine synthesis without the same risk profile [31].

5. What is the “Huberman Sleep Cocktail” and what are the dosages?

The Huberman Sleep Cocktail is a synergistic stack designed to promote deep, restorative sleep without habit formation. The core components and typical dosages are:

• Magnesium L-Threonate: 140mg elemental (taken as 2000mg of the compound)
• Apigenin: 50mg
• L-Theanine: 200-400mg These are taken 30-60 minutes before bed [32].

6. How can I naturally boost my dopamine levels without supplements?

Huberman strongly recommends behavioral tools for natural dopamine elevation. These include:

• Deliberate Cold Exposure: Short, intense cold showers or plunges.
• Intense Exercise: Especially resistance training or high-intensity interval training (HIIT).
• Goal Setting and Achievement: The pursuit and accomplishment of difficult tasks. He cautions against using supplements daily, as this can blunt the natural reward system [33].

7. What is the importance of the Omega-3 Index, and what should my target be?

The Omega-3 Index is a measure of the EPA and DHA in your red blood cell membranes, serving as a strong biomarker for cardiovascular and cognitive health. Huberman recommends aiming for an Omega-3 Index of greater than 8% [34].

8. Does Huberman recommend taking a multivitamin?

Yes, but with a caveat. Huberman has stated he takes a multivitamin (such as Opti-Men) as a nutritional insurance policy to cover any potential gaps in his diet. However, he stresses that a multivitamin is not a substitute for a whole-foods diet and should be viewed as supplemental to a healthy eating pattern [35].

9. What is the “30 Plants Per Week” rule for gut health?

This rule is a key component of Huberman’s latest gut health protocol. It emphasizes microbiome diversity by encouraging the consumption of at least 30 different types of plant species (fruits, vegetables, nuts, seeds, legumes, and whole grains) each week. This variety feeds a wider range of beneficial gut bacteria, leading to a more robust and resilient microbiome [36].

10. What is Huberman’s stance on alcohol consumption?

Huberman is clear that no amount of alcohol is beneficial for health and that even moderate consumption can negatively impact sleep quality, hormone balance, and cognitive function. While he acknowledges that people may choose to drink, his scientific recommendation is to minimize or eliminate alcohol intake, especially in the hours leading up to sleep [37].

Conclusion

We have covered the breadth of Dr. Andrew Huberman’s 2025 nutrition and supplement protocols, from foundational principles like Time-Restricted Eating and high protein intake to advanced stacks for sleep and longevity. The core message remains: personalization, consistency, and a science-backed approach are paramount.

By implementing these protocols—optimizing your timing, prioritizing whole foods, and using targeted supplements judiciously—you can significantly enhance your healthspan and performance. As Dr. Huberman often reminds us, the goal is “progress, not perfection.” Embrace the journey of self-experimentation and enjoy the process of optimizing your incredible, complex system.

References

[1]: Huberman Lab. Using Light (Sunlight, Blue Light & Red Light) to Optimize Health. (2024). [2]: Huberman Lab. The Science of Fasting & Time-Restricted Eating. (2025). [3]: Huberman Lab. Optimize Your Sleep with Science-Based Tools. (2025). [4]: Huberman Lab. Using Deliberate Cold & Heat Exposure for Health & Performance. (2024). [5]: Huberman Lab. How to Optimize Your Diet for Health & Performance. (2025). [6]: Huberman Lab. The Science of Muscle Growth, Increasing Strength & Endurance. (2024). [7]: Huberman Lab. Tools for Measuring & Improving Your Healthspan. (2025). [8]: Huberman Lab. Using Light (Sunlight, Blue Light & Red Light) to Optimize Health. (2024). [9]: Huberman Lab. Omega-3 Fatty Acids: Essential for Brain & Body. (2025). [10]: Huberman Lab. The Science of Supplements for Brain & Body. (2025). [11]: Huberman Lab. Supplements for Focus, Energy & Cognitive Enhancement. (2025). [12]: Huberman Lab. The Ultimate Guide to Sleep Supplements. (2025). [13]: Huberman Lab. The Science of Anxiety & How to Manage It. (2025). [14]: Huberman Lab. Longevity & Anti-Aging Protocols. (2025). [15]: Huberman Lab. The Ultimate Guide to Sleep Supplements. (2025). [16]: Huberman Lab. Caffeine: How to Use It for Optimal Performance. (2025). [17]: Huberman Lab. The Science of Sleep & How to Optimize It. (2025). [18]: Huberman Lab. Supplements for Focus, Energy & Cognitive Enhancement. (2025). [19]: Huberman Lab. The Science of Dopamine: Motivation, Focus & Drive. (2025). [20]: Huberman Lab. The Science of Dopamine: Motivation, Focus & Drive. (2025). [21]: Huberman Lab. The Gut-Brain Axis: How to Optimize Your Microbiome. (2025). [22]: Huberman Lab. The Gut-Brain Axis: How to Optimize Your Microbiome. (2025). [23]: Huberman Lab. The Gut-Brain Axis: How to Optimize Your Microbiome. (2025). [24]: Huberman Lab. The Gut-Brain Axis: How to Optimize Your Microbiome. (2025). [25]: Huberman Lab. Longevity & Anti-Aging Protocols. (2025). [26]: Huberman Lab. Longevity & Anti-Aging Protocols. (2025). [27]: Huberman Lab. Longevity & Anti-Aging Protocols. (2025). [28]: Huberman Lab. The Science of Fasting & Time-Restricted Eating. (2025). [29]: Huberman Lab. How to Optimize Your Diet for Health & Performance. (2025). [30]: Huberman Lab. The Science of Muscle Growth, Increasing Strength & Endurance. (2024). [31]: Huberman Lab. Supplements for Focus, Energy & Cognitive Enhancement. (2025). [32]: Huberman Lab. The Ultimate Guide to Sleep Supplements. (2025). [33]: Huberman Lab. The Science of Dopamine: Motivation, Focus & Drive. (2025). [34]: Huberman Lab. Omega-3 Fatty Acids: Essential for Brain & Body. (2025). [35]: Huberman Lab. The Science of Supplements for Brain & Body. (2025). [36]: Huberman Lab. The Gut-Brain Axis: How to Optimize Your Microbiome. (2025). [37]: Huberman Lab. Alcohol’s Effects on Your Body, Brain & Health. (2025).