Notes - Hubermans Blueprint

Andrew Huberman | September 28, 2026

Historic Studio Location: Andrew Huberman's studio is located in the former Los Angeles studio space of artist Jean-Michel Basquiat.
Space Purpose & Features: Designed as a space to prepare for podcasts, work out, and house his dog, fish tanks, and red light technology.

Consistent Omnivorous Diet: Huberman has maintained the same unstaged eating pattern for 25 to 30 years, focusing on high-quality protein in every meal, fruits, vegetables, and healthy fats.
Fat Choices: Prefers olive oil, a little butter, and Parmesan cheese while avoiding seed oils.
Carbohydrates & Starches: Eats starches such as sourdough bread, rye bread, spelt bread (a mix of wheat, rye, and other grains), oatmeal, and rice, adjusting intake based on training volume.
Vegetables & History: Known since college as "cucumber boy" for munching on whole cucumbers between classes for fiber; currently eats two to three Persian cucumbers daily.
Family Influences: His Argentine father viewed grass-fed steak as a health food, while his mother’s passion for gardening instilled his love for fruits and vegetables.

Morning Hydration & Selection: Always drinks water before caffeine, followed by organic, zero-sugar cold brew yerba mate (typically raspberry or mint flavor).
Caffeine Timing Rules:
- If training first thing in the morning, drinks yerba mate immediately.
- If not training immediately, delays caffeine intake by 60 to 90 minutes after waking to avoid an afternoon caffeine crash.
Caffeine Window: Consumes caffeine until roughly 12:00 PM or 2:00 PM.

Reflexive Intermittent Fasting: Prefers to train in a fasted state in the morning, typically eating his first meal around 10:30 AM, 11:00 AM, or noon.
Fasting Exceptions: If waking up exceptionally hungry, eats two scoops of whey protein with pistachios before training.
First Meal & Post-Workout Nutrition:
- First meal often consists of a protein shake (whey protein, ice, and peanut butter for slower digestion) or lean steak with potatoes.
- Consumes fruit post-training to restore blood sugar, along with starches to replenish glycogen after resistance workouts.
Primary Protein Sources: Lean steak and chicken are go-to whole-food proteins; uses whey protein powders primarily when in a rush, noting that powder lacks essential micronutrients found in whole foods.
Special Foods & Habits:
- Consumes un-refrigerated fresh eggs provided by his friend and podcast filmer, Chris Ray.
- Self-described "drive-by blueberry eater" who regularly grabs fistfuls of blueberries.
- Indulges in a chocolate or ham-and-cheese croissant once every one to two weeks.

Foods Avoided: Recommends strictly avoiding fried foods and highly processed foods, noting they alter taste preferences, increase caloric intake, and dull the appreciation of natural whole foods.
Daily Fermented Foods: Consumes low-sugar fermented foods daily to lower the "inflammatome" and systemic inflammation, citing a Stanford study by Justin Sonnenberg.
Fermented Choices & Voice Care:
- Eats Bulgarian yogurt (tangy and less creamy than Greek yogurt) and sauerkraut.
- Drinks pomegranate vinegar in water as a low-sugar ferment preference over apple cider vinegar.
- Drinks a couple of ounces of pure aloe daily—a tip learned from Dropkick Murphys singer Mike McColgan—to keep his voice smooth during heavy speaking.

Comfort Food: Oatmeal prepared with cinnamon, full-fat cream, and occasionally a small amount of maple syrup.
Specific Burger Order: Double cheeseburger with cheese and pickles (no sweet pickles), served on a bun with a proper bun-to-beef ratio; strictly excludes lettuce and tomato from inside the burger, preferring a side salad instead.
Cooking & Disliked Foods:
- Excels at cooking steak both on an outdoor grill and indoors.
- Strongly dislikes herring, sardines, tannic tea, and anything smoked (including smoked barbecue sauces and smoked salmon).
- Enjoys spicy foods, hot sauces, and salsas.

Foundational Daily Supplements:
- AG1: Drinks two packets daily in water with lemon juice (taking it since 2012); currently uses AG1 Pro containing creatine and CoQ10.
- AGZ: Taken before sleep.
- Vitamin D & K2: Daily intake.
- Omega-3: Takes Lovaza (prescribed high-purity omega-3) after a high-salmon diet previously elevated his blood mercury levels.
- Creatine: Takes 10 grams daily due to his 220 lb body weight, taking a 10-day washout period every four to five months.
- Digestive Enzymes: Taken with meals out of habit.
TRT Philosophy: Advises men under 40 or 45 to optimize sleep and nutrition first; openly shares that he began a microdose TRT protocol at age 45 (15 mg every other day).
Peptides & GLP-1s: Does not currently take peptides or GLP-1 medications (such as semaglutide, tirzepatide, or retatrutide), noting their potency and side effects.
Bedrock Health: Emphasizes that sleep, nutritious food, physical training, sunlight, and social connection are far more critical than supplements.

Equipment & Logging: Uses a mix of conventional and unconventional equipment, maintaining a detailed workout log book since age 16.
Training Frequency & Indirect Hitting:
- Direct training for each muscle group occurs once per week, with an indirecion 4 to 5 days later (e.g., direct leg training followed days later by sprinting or the Airdyne bike).
- Exercises daily, reserving one rest day directly after leg day.
- Weight workouts last approximately 1 hour following a 10-minute warmup.
- High-intensity interval training (HIIT) sessions take approximately 8 minutes.
Progressive Overload & Deloads: Focuses on adding weight or reps on at least one set per exercise weekly; takes one full week off every 14 to 16 weeks.

First-Gen Nautilus Pullover Machine: Favorite back movement to isolate lats heavy without fatiguing the arms.
Grip Strength & Longevity: Uses thick bar pull-ups, thick handle dips, and rotating thick dumbbells to build grip strength.
Heavy Belt Squats: Favorite overall movement for the past 5 years because it allows maximum leg loading without putting weight on the shoulders or spine.

Morning Cognitive Benefit: Training before 9:00 AM leads to higher energy and mental sharpness throughout the day due to elevated post-exercise catecholamines (dopamine, norepinephrine, epinephrine). Training after 11:00 AM or noon can cause afternoon sleepiness.
Exercise vs. Intelligence: Notes that while exercise boosts focus and maintains the brain, it does not inherently make a person smarter unless paired with active learning.
Current Health Status: At age 51, reports feeling balanced and pain-free (resolving earlier lower back/hip pain from his 30s using an inversion table and advice from Jeff Cavalier and Bret Contreras).
Longevity Goals: Aims to maintain all-around strength, endurance, and a lean frame into his 60s, 70s, and 80s, targeting a lifespan of up to 100 years.