Andrew Huberman's Longevity Routine (supplements, diet, peptides, and exercise regimen)

Summary

The speaker discusses their daily healthy habits, including sleep, hydration, and sunlight exposure. They share a consistent workout routine that includes leg training, rest days with heat and cold therapy, cardio, and torso exercises. The speaker emphasizes a balanced diet with minimally processed foods, taking various supplements for overall health, and practices stress modulation techniques. They prioritize a lifestyle that allows them to enjoy life fully without extreme restrictions.

Takeaways

• 🌙 Maintains a consistent sleep schedule, aiming for 10 PM to 6 AM.
• 🧘 Prioritizes rest and recovery with 10-30 minutes of NSTR or yoga if not feeling rested.
• 💧 Emphasizes hydration, starting the day with 16-32 ounces of water.
• 🌞 Values sunlight exposure and uses a 10,000 Lux light if sunlight is not available.
• ☕ Prefers morning workouts with caffeine, such as yerba mate or coffee, for resistance training.
• 🏋️‍♂️ Follows a 30-year workout routine with a focus on leg, torso, and cardio exercises.
• 🛑 Incorporates rest days with heat and cold exposure for recovery, ideally alternating between 20 minutes of sauna and 3-5 minutes of cold.
• 🍽️ Consumes non-processed or minimally processed foods, with a preference for meat, berries, rice, oatmeal, and vegetables.
• 💊 Takes a variety of supplements including tongali ali, fogia, fish oil, multivitamins, ginger, digestive enzymes, zinc, boron, vitamin D, K2, and grape seed extract.
• 🏃‍♂️ Enjoys long runs, moderate runs, and high-intensity interval training (HIIT) workouts.

Q & A

What is the speaker's typical bedtime and wake-up time?

The speaker tries to go to bed by about 10 or 11 p.m. and wakes up around 6:00 a.m.

What does the speaker do if they don't feel rested upon waking up?

If the speaker doesn't feel rested, they'll do a 10 to 30-minute nstr or yoga Nidra.

How much water does the speaker drink first thing in the morning?

The speaker likes to hydrate by drinking 16 to 32 ounces of water first thing in the morning.

What is the speaker's workout schedule like?

The speaker has a consistent workout schedule that involves training different body parts on different days of the week, with a focus on legs, torso, and cardio, and includes rest days with heat and cold exposure.

What type of exercises does the speaker include in their leg day?

On leg day, the speaker includes exercises like glute ham raises, hack squats, leg curls, leg extensions, and calf raises.

How does the speaker approach their torso training?

For torso training, the speaker does overhead pressing, dips, pull-ups or chin-ups, rowing, abdominal work, and neck training.

What is the speaker's approach to nutrition?

The speaker emphasizes nonprocessed or minimally processed foods, with a preference for meat, berries, rice or oatmeal, and vegetables for breakfast, and more vegetables and starches for dinner.

What supplements does the speaker take regularly?

The speaker takes tongali Ali and fogia for testosterone support, fish oil for essential fatty acids, a multivitamin, ginger capsules for digestion, digestive enzymes, zinc, boron, vitamin D, K2, and grape seed extract.

How does the speaker manage stress?

The speaker uses a physiological sigh technique, which involves two inhales through the nose followed by a long exhale to help reduce stress.

What is the speaker's opinion on the use of peptides for health and performance?

The speaker has experimented with various peptides but has concerns about prolonged use and potential side effects, such as the impact on sleep and the angiogenic properties of some peptides.

How does the speaker feel about the balance between a strict health regimen and enjoying life?

The speaker believes that a consistent healthy lifestyle, including exercise, nutrition, and supplementation, enhances the quality of life and allows for more vigor and enjoyment, rather than seeing it as deprivation.