Andrew Huberman's Longevity Routine (supplements, diet, peptides, and exercise regimen)
A clip of Andrew Huberman describing his daily routine, with a short peptide segment on his cautions about BPC-157 and his experience with growth hormone secretagogues.
With Andrew Huberman
Key moments
Tap a moment to play the video from there.
- 0:00Sleep and morning habitsHuberman says he aims for a 10 or 11 p.m. bedtime and wakes around 6 a.m. He describes hydrating, getting sunlight and sometimes using yerba mate or coffee before training.
- 0:14Weekly training scheduleHe walks through a week of legs, a rest day, a run, a torso day, short bike intervals, small-muscle work and a long weekend run or hike.
- 5:27Diet and eating patternHuberman says he emphasizes minimally processed foods, eats his first meal around 11 a.m., and leans toward starches and vegetables at dinner.
- 6:43Physiological sigh for stressHe says he uses the physiological sigh when stress runs high and mentions a trial from his lab on five minutes a day of cyclic sighing.
- 7:37Daily supplement listHe lists what he takes in the morning and before bed, including fish oil, vitamin D and K2, zinc and magnesium, and says he has no supplement company relationships beyond those he names.
- 10:01Peptide experiments and sleepHuberman says he has tried various peptides recently and has backed away from most because of how strongly they affected his sleep.
- 10:17BPC-157 cautions and calf useHe cites little human data and a possible angiogenic effect as his concerns, and describes injecting it into a calf with nerve damage.
- 11:50Secretagogue and REM sleep lossHe says one growth hormone secretagogue raised his deep sleep but nearly eliminated his REM sleep on his tracker, so he stopped.
- 12:25Measuring results and philosophyHe says he judges his routine by vigor, recovery and small gains, and prefers flexibility over strict optimization.
What the video says
This clip comes from a longer conversation in which Andrew Huberman is asked to close by describing his daily and weekly habits. Most of it is general lifestyle: sleep, training, food, stress and supplements. The peptide discussion is one short segment near the end, from about 10:01 to 12:25.
Huberman says he aims to be in bed by about 10 or 11 p.m. and wakes around 6 a.m. He describes six training days a week: three resistance sessions, a long slow run, a moderate run and a short high-intensity bike session. He adds a rest day with sauna and cold exposure when he can manage it. On food, he says he favors minimally processed foods, eats his first meal around 11 a.m., and shifts toward more starches and vegetables at dinner. He also describes using the physiological sigh when stressed, and lists his supplement stack, including fish oil, vitamin D, zinc and magnesium.
On peptides, Huberman says he has experimented recently and found them so potent in certain directions, particularly for his sleep, that he has backed away from most of them while staying curious. Of BPC-157 he says there is a lot of preclinical data and very little human data, which worries him. He is more concerned that it appears to be angiogenic, which he says could be useful or problematic depending on what the new vessels feed. He says he is not calling it bad. He reports injecting it into a calf with old nerve damage for a couple of months and says he could then contract the muscle meaningfully again. He is not taking it now and is worried about prolonged use.
He also mentions tesamorelin and another growth hormone secretagogue, which the auto captions render as "cellin". Of that second one, he says he got much more deep sleep on his sleep tracker but almost no REM sleep, so he stopped. He closes by saying he judges his routine by vigor, recovery and small gains at age 48, and that he would trade a few years of life for flexibility.
On each compound
BPC-15710:17
Huberman says there is much preclinical interest but very little human data, and that it appears to be angiogenic, which he says could be good or problematic. He says he injected it into an injured calf and could contract the muscle again, but he is not taking it now and worries about prolonged use.
See how your DNA reads BPC-157Sermorelin11:50
The captions render the name as "cellin", which may be sermorelin. Huberman says he took it infrequently, saw much more deep sleep on his tracker but almost no REM sleep, and stopped taking it.
See how your DNA reads Sermorelin“it obliterated my rapid eye movement sleep like completely gone”
What this video doesn’t settle
- It is one person's account of his own use, with no control group, no dosing details beyond a rough duration, and no measured outcomes for the calf.
- The video gives no human evidence for the angiogenesis concern with BPC-157, and Huberman presents it as a caution rather than a finding.
- Auto captions garble the name of the secretagogue he stopped taking, so the exact compound is not clear from the transcript.
Questions this video answers
What does Huberman say about BPC-157 safety?
He says there is a lot of preclinical research but very little human data, which worries him. His larger concern is that it appears to grow blood vessels, which he says could be useful or problematic depending on what they feed. He adds that he is not calling it bad and is wary of prolonged use.
Did Huberman use BPC-157 for an injury?
He says he injected it into a calf with nerve damage from old skateboarding injuries, over a couple of months with infrequent dosing. He reports he was then able to contract that calf meaningfully while running and lifting. He says he is not currently taking it.
Why did Huberman stop taking a growth hormone secretagogue?
He says that after taking it infrequently, his sleep tracker showed much more deep sleep but almost no REM sleep. He stopped because of that. He also says peptides in general affected his sleep enough that he has backed away from most of them.
What is Huberman's weekly workout routine?
He describes six training days: three resistance sessions, a long run or hike, a moderate run and a short high-intensity bike session. He also describes a rest day with sauna and cold exposure when he can fit it in.
Video by FoundMyFitness Clips on YouTube, embedded as published. The summary is written by PeptidesDNA from the video; every claim in it is the speaker’s. Not affiliated with or endorsed by the creator. Not medical advice.
