Andrew Huberman
Neuroscientist at Stanford, host of Huberman Lab
Andrew Huberman is a professor of neurobiology and ophthalmology at Stanford School of Medicine, where his lab has studied vision and brain states such as stress and fear. Since 2021 he has hosted the Huberman Lab podcast, which explains research on sleep, light, exercise, cold, heat and supplements and turns it into practical protocols.
Updated November 1, 2026 · 8 experiments · cited in 6 guides
What Andrew Huberman has tried
8 experiments we can source: 7 kept, 1 stopped. Trying something is not recommending it; each entry says which.
Kept
BPC-157 and healing peptidesDrugs
Dates not stated · Does not recommend it to others
Keeps BPC-157 at home and injects it for short runs after a strain, feels he recovers faster, but says he cannot rule out placebo and sees no reason to take it without an injury.
“I definitely feel like after a pain or strain, the recovery is faster, but I can’t do the control experiment because it goes systemic.”
The Tim Ferriss Show #876, Dr. Andrew Huberman on peptides, performance and protocols (July 2026) · Status checked July 22, 2026 · Suggest a correction
Cold plungeTherapies
Dates not stated · Does not recommend it to others
Has used deliberate cold for years and teaches a protocol for it; in July 2026 he said he had lately had less time for it, without saying he had stopped.
“Ideally, I would do sauna and cold that day. These days I haven’t had time.”
The Tim Ferriss Show #876, Dr. Andrew Huberman on peptides, performance and protocols (transcript, July 2026) · Status checked July 22, 2026 · Suggest a correction
Morning sunlightTherapies
Dates not stated · Recommends it to others
Says everybody should view sunlight for 2 to 10 minutes soon after waking, and uses a bright light pad at his desk on very overcast mornings.
“to view, ideally, sunlight for two to 10 minutes every morning upon waking”
The Tim Ferriss Show #521, Dr. Andrew Huberman on sleep, performance and testosterone (transcript, July 2021) · Status checked July 8, 2021 · Suggest a correction
NAD+ IV therapyTherapies
Dates not stated · Does not recommend it to others
Has had five or six NAD+ infusions, some while traveling; he found the first minutes very unpleasant, felt better afterward and said he may be due for another.
“I took NAD as an infusion. I've probably done it five or six times”
Huberman Lab, Dr. Peter Attia: Supplements for Longevity and Their Efficacy (July 2024) · Status checked July 29, 2024 · Suggest a correction
NMN and NRSupplements
Dates not stated · Does not recommend it to others
Takes 1.5 g of NMN under the tongue each morning and has also taken NR; he likes the energy he feels but does not see NAD+ boosters as a way to live longer.
“I observe a very clear positive effect, but I don't think it has anything to do with extending lifespan.”
Huberman Lab, Dr. Peter Attia: Supplements for Longevity and Their Efficacy (July 2024) · Status checked July 29, 2024 · Suggest a correction
SaunaTherapies
Dates not stated · Does not recommend it to others
Has used sauna for years and teaches a protocol for it; in July 2026 he said he had lately had less time for it, without saying he had stopped.
“Ideally, I would do sauna and cold that day. These days I haven’t had time.”
The Tim Ferriss Show #876, Dr. Andrew Huberman on peptides, performance and protocols (transcript, July 2026) · Status checked July 22, 2026 · Suggest a correction
Testosterone replacement therapyDrugs
Dates not stated · Does not recommend it to others
Says he has been on low-dose testosterone replacement, about 125 mg a week, since he was 45.
“I'm on low dose TRT. I started when I was 45, about 125 milligrams a week.”
Huberman Lab, Build muscle and strength and forge your life path with Dorian Yates (January 2026) · Status checked January 19, 2026 · Suggest a correction
Stopped
Growth hormoneDrugs
Dates not stated · Does not recommend it to others
Tried sermorelin, a peptide that makes the pituitary release growth hormone, very briefly; it deepened his slow-wave sleep but cut his REM sleep and raised his PSA, so he came off it and his PSA returned to normal.
“Spiked my prostate specific antigen. I’ve never had any problems with PSA. I came off it. PSA went back to normal.”
The Tim Ferriss Show #876, Dr. Andrew Huberman on peptides, performance and protocols (July 2026) · Status checked July 22, 2026 · Suggest a correction
Where our guides cite Andrew Huberman
Their public positions, summarized in our words. Follow each link for the full context.
Cold plunge and cold exposureSupport it
Recommends about 11 minutes of uncomfortably cold water a week in 2 to 4 short sessions for alertness and mood, and advises keeping immersion several hours away from strength training.
Huberman Lab: The Science and Use of Cold Exposure for Health and Performance
Morning sunlightFollow it
Popularized the practice. His sleep toolkit advises going outside within 30 to 60 minutes of waking and viewing morning light for about 10, 20 or 30 to 60 minutes depending on cloud cover, without sunglasses when safe.
Red light therapySupport it
Describes brief morning red light exposure as a way to offset age-related vision decline after 40, citing the Jeffery lab, and warns against bright light near the eyes and very intense local devices.
Huberman Lab: Using Light (Sunlight, Blue Light and Red Light) to Optimize Health
SaunaSupport it
Recommends 80 to 100°C sauna for 5 to 20 minutes, 2 to 7 times a week, or about an hour a week in total, and warns about dehydration, sperm count and use in pregnancy.
Huberman Lab: Deliberate Heat Exposure Protocols for Health and Performance
Sleep consistencyFollow it
His sleep toolkit tells listeners to wake at the same time each day and go to bed when they first feel sleepy, alongside morning light and no caffeine within 8 to 10 hours of bedtime.
Zone 2 cardioFollow it
Recommends 180 to 200 minutes of zone 2 cardio a week for health and longevity, including a long weekend session, at a pace where talking is possible but harder effort would stop it.
Huberman Lab: Fitness Toolkit: Protocol and Tools to Optimize Physical Health (2022)