Discover the secrets behind neuroscientist Andrew Huberman's remarkable physique and lifelong health. Explore his foundational fitness protocol that maximizes overall well-being, longevity, and aesthetics.

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ANDREW HUBERMAN BIO

Andrew Huberman is a real brainiac, and I mean that in the best way possible. He's a big deal in the world of neuroscience. Born in Palo Alto, California, United States, he was always curious about how our brains work. This guy took his curiosity to the next level, studying BA & MA in Psychology at the University of California and also a PhD in Neuroscience. He didn't stop there; he went on to get a Postdoc in Neuroscience from Stanford University.

But Andrew isn't just about studying brains; he's about pushing the boundaries of what we know. He's known for his groundbreaking work on how our brains can change, adapt, and heal. Think of him as a superhero of brain science.

Apart from his lab work, Andrew loves sharing his knowledge with others. He's an associate professor of neurobiology at Stanford University School of Medicine, where he teaches and inspires the next generation of brainiacs.

Outside of the academic world, you might have heard of him through his Huberman Lab podcast and his talks. He's also a partner of the nutrition company Momentous. He's on a mission to help us all understand our brains better, from improving our sleep to maximizing our brainpower. 

Now, let's talk about Andrew's secret to staying fit and healthy. At 47, he's in incredible shape and JACKED. How does he do it? Well, it's not a magic trick; it's his "foundational fitness protocol."

Here's the deal: Andrew's not just into looking good; he's all about being healthy and strong for the long haul. His fitness plan is like a Swiss Army knife for your body. It covers everything you'd ever need to do physically, from carrying heavy stuff to sprinting like a champ.

He wants you to be able to walk long distances while lugging heavy bags, lift heavy objects, run like you're being chased by a bear for a couple of minutes, and then keep going for about 10 minutes. It's a full-body workout that makes sure you're ready for whatever life throws at you.

In the next sections, we're going to break down this fitness plan in simpler terms. Whether you want to supercharge your physical performance or just feel better overall, Andrew Huberman's wisdom will help you get there.

HOW BIG IS ANDREW HUBERMAN?

You might wonder about the man behind all the brainpower. Well, Andrew Huberman is not just a neuroscience guru; he's also a fit and active guy.

In terms of height, he stands at 6 feet 1 inch (185 cm). Now, when it comes to his weight and body fat percentage, Andrew is a real-life example of practising what he preaches. He maintains a muscular physique, weighing about 102kg (225lbs).

While there aren't exact numbers out there about his body fat percentage, it's safe to say that he's in great shape and it's probably around 15% (the 10-15% range is where most men will feel and look their absolute best) His fitness protocol is all about overall health, and he's living proof that it works. At 47 years old, he's jacked and fit, which is quite impressive.

So, although he's better known for his work on the brain, Andrew Huberman clearly understands how to take care of his body too. This is a guy who practices what he preaches when it comes to a healthy lifestyle. If you want to learn more about his fitness regimen, keep reading because we're about to break it down for you.

THE ANDREW HUBERMAN WORKOUT ROUTINE

Let's delve into the details of this workout regimen. It's the kind of routine that leaves you well-rounded physically, ready for anything life throws your way.

Andrew emphasises that his fitness protocol covers all the bases: the ability to walk long distances carrying heavy loads, lift substantial weights with your legs, sprint intensely for two minutes, and run a bit longer, around 10 minutes. In his own words, it's about being prepared for a wide range of physical challenges.

This program is structured to target various aspects of physical fitness, all of which are essential for health, longevity, and achieving a well-balanced physique. It doesn't just focus on a single goal; it hits them all - strength, muscle growth, and endurance.

But remember, Andrew's protocol is more of a guideline than a strict regimen. He encourages flexibility, suggesting that you can adjust the schedule to fit your needs. Life can get busy, and sometimes you may need to swap days or combine workouts, and that's perfectly fine.

Here's a breakdown of what each week typically looks like:

• Three days dedicated to resistance training: These sessions help you build strength and muscle.
• Three days focused on cardiovascular training: Cardio is crucial for endurance and overall heart health.
• One day allocated for deliberate heat and cold exposure: This might include activities like saunas or cold showers, which have various health benefits.

Andrew Huberman's approach isn't about gruelling workouts; it's about holistic fitness, setting you up for a healthier, longer life with a physique that reflects your efforts. So, if you're ready to embrace this well-rounded fitness journey, let's explore how you can follow his program.

THE ANDREW HUBERMAN WORKOUT SCHEDULE

SUNDAY - LONG (60-180 MINS) ZONE 2 CARDIO

• Examples: Jogging, rowing, cycling, swimming, hiking
• Zone 2: This means breathing faster than normal but able to hold a conversation

MONDAY - LEG TRAINING WORKOUT

• Muscle Group: Lengthened Position / Shortened Position
• Quadriceps: Leg Extension / Hack Squats
• Hamstrings: Leg curls / Glute-Ham-Raises
• Calves: Standing Raises / Seated Raises 

***Alternate schedules A and B monthly

Schedule A: ~ 4-8 reps (heavier weights) and 3-4 sets per exercise with 2-4 minutes rest between sets.

Schedule B: ~ 8-15 reps (moderate-lighter weights) and 2-3 sets per exercise with ~ 90 seconds rest between sets.

TUESDAY - SAUNA (20 MINS) / COLD DIP (3-5 MINS) X3

• Sauna: Sit in the sauna for approx 20 minutes
• Ice Bath/Cold Shower: Cold therapy for 5 minutes then repeat 3-5x

WEDNESDAY - UPPER BODY & NECK WORKOUT

• Muscle Group: Lengthened Position / Shortened Position
• Chest: Incline Press / Cable Crossover
• Back: Chin-Up or Pull-Up / Seated Row or Dumbbell Row
• Shoulders: Shoulder Press/ Lateral Raises & Rear Delt Flies
• Neck: Neck Curls & Reverse Neck Curls

***Alternate schedules A and B monthly

Schedule A: ~ 4-8 reps (heavier weights) and 3-4 sets per exercise with 2-4 minutes rest between sets.

Schedule B: ~ 8-15 reps (moderate-lighter weights) and 2-3 sets per exercise with ~ 90 seconds rest between sets.

THURSDAY - CARDIO (35 MINS) IN ZONE 3/4

• Examples: Running, rowing, cycling, jumping jacks, stair-climb, jump rope — ideally done outside
• Zone 3/4: This means 75-80% of maximum effort

FRIDAY - CARDIO (20 MINS) HIIT ZONE 5

• Examples: Assault bike, sprint/jog intervals, rowing, skiing machine, sand sprints (pick an exercise that you can do with perfect form, to prevent injury)
• Sprinting: 20-60 seconds all-out sprint + 10 seconds rest x 8-12 rounds
• Zone 5: Try to get to maximum heart rate. Max Heart Rate = 220 minus your age

SATURDAY - ARMS, CALVES & NECK WORKOUT

• Muscle Group: Lengthened Position / Shortened Position
• Biceps: Incline Curl / Dumbbell Curls
• Triceps: Overhead Extensions / Triceps Dips or Regular Dips
• Calves: Standing Calf Raise / Seated Calf Raise, Tibialis Raises

***Alternate schedules A and B monthly

Schedule A: ~ 4-8 reps (heavier weights) and 3-4 sets per exercise with 2-4 minutes rest between sets.

Schedule B: ~ 8-15 reps (moderate-lighter weights) and 2-3 sets per exercise with ~ 90 seconds rest between sets.

NEXT: Alex Hormozi "CEO" Workout: Train Like a $100 million Entrepreneur

ANDREW HUBERMAN RESISTANCE TRAINING WORKOUT NOTES

Now, let's dive into the nitty-gritty of Andrew Huberman's resistance training workout. This is where the magic happens in terms of building strength and muscle. Andrew doesn't mess around when he hits the weight room, and his approach is all about efficiency and effectiveness.

FOCUSED WORKOUTS

Andrew recommends keeping your weight workouts to around 50 to 60 minutes of intense effort after a 10-minute warm-up. He's a firm believer in working hard during that time, pushing yourself to the point where those last repetitions are a real challenge. In essence, you want to follow the rule of training to failure or within 1-3 reps of failure. Distractions are a no-go for him, and he often switches his phone off to stay completely focused.

STRENGTH AND HYPERTROPHY ALTERATION

Unlike many workout routines that either prioritise strength or hypertrophy, Andrew Huberman has a plan that caters to both. He alternates his training schedule on a monthly basis, switching between strength and hypertrophy-focused workouts. 

In Schedule A, he focuses on lower rep ranges (around 4-8 reps) with heavier weights, performing 3-4 sets per exercise with 2-4 minutes of rest between sets.

In Schedule B, he shifts to higher rep ranges (about 8-15 reps) with moderate to lighter weights, doing 2-3 sets per exercise with approximately 90 seconds of rest between sets.

At Eternobody we implement training methods like reverse pyramid training and rest-pause training to be able to train across the same rep ranges of 4-15 reps like Andrew Huberman. You can build muscle, strength and endurance across many rep ranges however the science (and my personal experience) has shown that you can optimise the stimulus to fatigue ratio ratio the best in this rep range.

SHORTENED AND LENGTHENED POSITION

Andrew's approach includes targeting muscles from both a lengthened and shortened position. This involves working muscles through their full range of motion. For example, he might choose two exercises per muscle group, each focusing on hitting maximum contraction at different end ranges of motion. This comprehensive approach can help improve stability and control, and reduce the risk of injuries.

For bodybuilding, it's good to make sure you are training your muscles in a lengthened position to stimulate stretch-mediated hypertrophy. This can result in more muscle growth. But also training at short lengths may still be optimal for muscle growth due to placing a different emphasis on the muscle fibres.

SPECIFIC TRAINING DAYS

Andrew's workout split is distinct. He concentrates on three direct strength training workouts a week, and there's a dash of indirect training too. For instance, he might have a structured leg day on Monday and then follow it up on Friday with an all-out HIIT run. This schedule allows him to hit both strength and cardio goals without compromising either. 

NECK AND TIBIALIS TRAINING

Andrew incorporates some unique elements into his routine, such as neck and tibialis training. Neck exercises, often overlooked, can enhance posture and reduce the risk of injury. Andrew recommends lateral head raises and head raises to strengthen the neck. All of our programs include a neck training protocol for injury-proofing, but mostly for aesthetics. Something throws off your physique if you build tons of muscle and pair it with a skinny neck.

For tibialis raises, he follows the principles of "Knees Over Toes Guy" Ben Patrick. Training with your knees over your toes during exercises like squats can strengthen your knees and improve performance. Andrew includes backwards walking and tibialis raises in his routine, focusing on heavy reps to failure for the latter, which he believes has helped him build stronger calves and better posture.

ANDREW HUBERMAN CARDIO WORKOUT NOTES

Andrew Huberman's cardiovascular workout routine is a key component of his overall fitness strategy. He combines various cardio techniques to build endurance and improve his cardiovascular health. Here's an inside look at his cardio regimen.

FLEXIBLE CARDIO METHODS

Huberman keeps his cardio routine flexible, allowing him to choose from a variety of methods based on his mood. This flexibility ensures that he stays engaged and motivated in his workouts. His chosen methods include activities like running, cycling, rowing, rucking, jogging, hiking, swimming, walking, and using the elliptical machine.

ZONE 2 CARDIO

Huberman often kicks off his week with Zone 2 cardio. This type of cardio involves maintaining a relatively low-intensity pace for an extended period. It's the kind of exercise where you can carry on a conversation without losing your breath. The goal is to find the "Goldilocks zone" where your heart rate is elevated but still allows you to speak comfortably. Huberman prefers activities like jogging, rucking, or hiking for this purpose. However, cycling, swimming, rowing, walking, or using the elliptical can also work. The objective is to gradually increase your workout time from 30 to 60-75 minutes. Huberman even emphasises nasal breathing during these workouts, as it's believed to be more efficient and calming for the body.

VO2 MAX TRAINING

As you age, your heart's peak capacity, known as VO2 max, naturally decreases. Huberman understands the importance of maintaining and increasing VO2 max for overall fitness and daily activities. To achieve this, he engages in both moderate-intensity and high-intensity cardio workouts.

Moderate-Intensity Cardio: This workout is designed to be more challenging than Zone 2 cardio. You should only be able to speak a word or two at a time. The target effort is around 75 to 80 percent of your maximum. You can calculate your target heart rate using the simple formula of 220 minus your age. This training helps maintain your VO2 max and cardiovascular health.

High-Intensity Cardio: For high-intensity cardio, Huberman prefers activities like using an assault bike, rowing machine, or sprinting outdoors. The goal here is to push your limits and reach the point where you feel like you're giving it your all. While he doesn't rely on a heart rate monitor, Huberman aims to reach the point where he feels he couldn't go any faster. Safety is essential, and he advises maintaining proper form during high-intensity efforts to prevent injury. He suggests that you pick an activity you're comfortable with and focus on maintaining good form.

NATURE INTEGRATION

Huberman emphasises the importance of spending time outdoors in nature as part of his fitness protocol. Whether it's running, hiking, or simply moving in the open air, being surrounded by nature has significant mental and physical benefits. Studies have shown that spending time outdoors can reduce stress and enhance cognitive function. Huberman recommends incorporating outdoor activities into your weekly routine whenever possible, weather permitting.

ANDREW HUBERMAN RECOVERY PROTOCOL: SLEEP COCKTAIL, COLD & HEAT EXPOSURE AND PSYCHOLOGICAL SIGHS

Recovery is a vital component of Andrew Huberman's fitness regimen. He employs a combination of strategies to ensure that his body recuperates effectively. Here's a closer look at his recovery protocol.

PSYCHOLOGICAL SIGHS FOR RELAXATION

Between sets during his resistance training sessions, Huberman recommends using a technique called a "psychological sigh" to lower your heart rate and promote relaxation. This technique involves taking two sharp inhales through the nose followed by an extended exhale through the mouth. The second inhale is particularly crucial as it helps increase oxygen intake and expel carbon dioxide. By incorporating three to five minutes of psychological sighs into your routine, you can help downshift your nervous system, relax your mind and body, and aid in muscle recovery. This simple yet effective technique can be used not only during workouts but also in everyday life to manage anxiety and stress.

COLD AND HEAT EXPOSURE

Huberman's approach to heat and cold exposure is specific and strategic. He believes that there's a right and wrong way to embrace these extremes. Here's how he incorporates them into his recovery routine.

Sauna (20 minutes): Huberman spends 20 minutes in a sauna with temperatures ranging from 176 to 212 degrees Fahrenheit. Sauna sessions can promote relaxation, improve circulation, and have potential health benefits.

Ice Bath or Cold Shower (5 minutes): After the sauna, Huberman takes a 5-minute dip in an ice bath or cold shower. The water should be cold enough to provide a noticeable chill but still safe to tolerate. He repeats this cycle of heat and cold exposure three to five times during his recovery session.

The entire protocol can take anywhere from 75 minutes to over two hours, depending on individual tolerance. It's essential to start slowly and gradually increase the duration and temperature as your body adapts. Huberman schedules his heat and cold exposure day between his leg day and upper body day in his weekly routine. This careful timing prevents the anti-inflammatory effects of cold exposure from interfering with muscle hypertrophy. Huberman advises against combining ice baths with resistance training on the same day. If you must do both, it's crucial to wait at least six to eight hours between sessions to optimize results.

HUBERMAN SLEEP COCKTAIL

Recognising the importance of quality sleep, Huberman has developed what he calls the "Huberman Sleep Cocktail." Despite its name, this isn't a beverage but rather a combination of supplements designed to improve sleep quality. Here's a breakdown of the key components:

Magnesium (Threonate or Glycinate): Huberman includes magnesium threonate (145mg) or glycinate (200mg) in his sleep cocktail. Magnesium is known for its cognitive support properties and potential benefits for sleep quality. Research suggests that maintaining adequate magnesium levels may promote better sleep.

L-Theanine (100-400mg): L-Theanine is an amino acid found naturally in certain teas and mushrooms. It has calming effects without causing drowsiness, making it a suitable choice for relaxation. Research indicates that L-theanine is safe and effective as a sleep aid.

Apigenin (50mg): Apigenin is a component in Huberman's sleep cocktail, although research on its direct impact on sleep quality is limited. It may have more to do with improving cognitive function the day after sleep, making it an interesting inclusion. I personally drink chamomile tea as a minor source of apigenin and have noticed sedative-like effects. It's also enjoyed by professional footballers like Mohammed Salah to recover after an intense football match.

Inositol (900mg): Depending on the source, inositol may or may not be part of the Huberman Sleep Cocktail. Huberman takes 900mg of inositol every three days to enhance his sleep regimen. While direct research linking inositol to sleep is limited, some studies suggest that it can improve sleep quality, particularly in low doses.