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

speaking of healthy habits so you talked about your your workout routine I'd love to sort of end on your your your healthy habits that you do maybe daily weekly you know your diet supplements you talked about your workout sleep yeah so um I try and get to bed by about 10 maybe 11:00 p. m. I don't always succeed um I wake up around you know 6:00 a.

m. or so if I don't sleep enough or I don't feel rested I'll do a 10 to 20 minute maybe 30 minute nstr or yoga Nedra I get up I like to hydrate uh first thing I try and do let drink 16 to 32 ounces of water I like just hydrate in the morning um get outside and get some sunlight if I can't get the sunlight I get in front of that 10,000 Lux light um I prefer to work out early in the day in which case I'll drink caffeine if it's a resistance training workout that for me that's yeram mate or coffee or both sometimes um I'll just tell you my workout schedule is really easy to hit on same thing I've been doing roughly for 30 years although sometimes I've been less you know um less focused on it and let it lapse a bit here and there so first day of the week for me it falls on a Monday but it could be any day I train my legs calvs hamstrings quads I'm a big believer in glute ham raises hack squats um leg curls leg extensions calf raises just keep the lower body strong keep the posterior chain strong they're bunch of different ways to do this one could do it with kettle bell swings or deadlifts but those are the things that work well for me and that I can consistently L add load or other ways of increasing intensity without getting hurt okay knock on wood um the whole thing takes about an hour next day um is a rest day typically after leg day and I'll try and do I don't always do but some deliberate heat and deliberate cold exposure in an ideal world it's 20 minutes of sauna 3 to 5 minutes of cold 20 minutes of sauna 3 to 5 minutes of cold 20 minutes of sauna 3 to 5 minutes of cold and yes I finish with a warm shower because I'm a human being um and I like that and I will listen to or books or something while I do it and helps my recovery it's also just thermal training has all the benefits of sauna and cold and I like to do it on that day the next day I'll do typically a run um a 25 or 30 minute run at a kind of faster Pace um so where I'm you know breathing hard for most of it but it's not all out maybe 85% of effort and um that's it the next day I train um my torso um I know a lot of people were older eyes I'll be like what are you talking about how do you I I do I do some overhead pressing some dips some um pull-ups or chinups and some rowing and then I do some abdominal work and I I train my neck um because I it's an important part of the the you know structure of the upper body to keep the head stable and not get text neck and things like that I don't train it heavy but I train my neck and I do make sure I do things like rear delts um I I really am trying to emphasize you know outward you know external rotation of a limb so we're not you know kind of like hunched over like this and heavy in the traps you know just upright posture those kinds of things and then the next day um the only workout is about 10 minutes long it's that 10c hard cycling on the salt bike 20 second rest 10 20 10 20 for eight rounds that's it V2 Max Saturdays um another short resistance training workout so three total for the week and then it's you know biceps triceps calves Little Neck work abdominal work it's kind of just small body part stuff and then on Sunday which for me falls on a Sunday I try and do some long rock or hike often socially put on a backpack with some weight or if I'm by myself I'll do you know a 60 to 90 minute jog or something of that sort maybe hike part of it and listen to music or just let my thoughts go so what it boils down to is six days of training per week three resistance training sessions one longer slow run one moderate one and one short one the total amount of time is actually quite low when you when you think about it um and then there's that rest day where I may or may not do the the heat and cold this schedule I could micro dissect but what it ends up happening with this schedule is because for instance I'll train my legs on Monday directly but I'm doing the assault bike for hit on Friday so my legs sort of get targeted twice per week once directly once indirectly so I don't have to worry about too little frequency of stimulation for things like strength and hypertrophy although I'm not trying to grow anymore for maintaining muscle similarly I'll train my torso on on that one day during the middle of the week but you're using your arms for that and then you train your arms directly another day and on the arm day you know I'm doing some dip like things and so you're also hitting your torso muscle so I never worry that it's not frequent enough I find that getting into the gym more than three days per week or doing resistance training more than three days per week I start to lose my motivation for it but I like to be really focused and targeted when I'm there and I love long runs I love moderate runs and I love the hit workout so I get to do a little bit of everything and I really want to emphasize it because I'm not a professional athlete or even an amateur athlete the whole basis of this thing is to be able to do anything meaning I can go for a long hike or backpack at the during the summer with a heavy pack no problem I can Sprint for the airplane no problem I can lift things without hurting myself no problem provided I'm smart about it I'm not trying to be the strongest the biggest or the fastest or the one with the most endurance just kind of all around life and none of these workouts is longer than an hour and in many cases they're 12 minutes or 30 minutes okay um the daily routine is pretty much consistent and I should say that schedule if I travel things might slide a bit I might move day one next to day two I move things around but I'm careful to never weight train more than two days in a row I personally don't recover I don't like doing that okay nutrition I just try and emphasize nonprocessed or minimally processed foods I'm not really hungry until about 11:00 a. m.