Andrew Huberman's Daily Longevity Stack (Even 10 Years Later)

epigenine 50 milligrams which is essentially chamomile extract and theanine. Bowel movements are more where I'd want them. I mean it sounds kind of uh weird to talk about but you just feel better when your gut motility is right. I feel like it adjusts my gut motility so it's neither too fast nor too slow. [music] >> Okay. Yeah. >> I'll try and move through my list pretty quickly. I may miss one or two things and I don't know, maybe we'll put the list someplace online and fill in any gaps. I definitely take AG AG1. You know, that's my typical ad read. I've been doing it since 2012. That's true. Uh I take one or two servings a day, three if I'm traveling. And I'll generally do that first thing in the morning or in the evening. Um, for me it's really about capping off the vitamin minerals that I might be lacking in my diet and also the whole adaptogen business, I think, and polyphenols. And I'm a very interested in pendulum because part of the reason I take AG1 is for the gut health aspect. I think just bowel movements are more where I'd want them. I mean, it sounds kind of uh weird to talk about, but you just feel better when your gut motility is right. I feel like it adjusts my gut motility so it's neither too fast nor too slow. So, that's first and foremost. I take a quality fish oil, either the one that AG makes or Carlson's in liquid form. >> Mhm. >> That has that lemon flavoring. And I make sure I get above one gram per day of EPA. Yep. So that's usually a tablespoon, sometimes two tablespoons. I make sure that I get enough D3 typically from the dropper, 5,000 IU per day approximately, sometimes 3,000, sometimes 7,000. I kind of play around that and I test my blood levels. I also take methyl B12 and I also take Tonga Ali. So I take one capsule of that in the early part of the day. that has lowered my sex hormone mining globulin, freeing up a bit more testosterone. It's why I like it. Um, and I take a couple of green tea capsules in the morning. I drink yerba mate. That's more of a stimulatory effect. And I take the NMN in powder form, sometimes NR as well. And again, if I run out of that, I tend to go long periods of time without. I use element >> as an electrolyte. So, people are probably noticing this is all pretty basic. I take my case 10 grams of creatine monohydrate per day. I sometimes forget to take it. That's why I take 10 grams. I'll sometimes miss a day. >> Okay. >> Um and I certainly feel the effects of that in the gym because of the greater water volume in the muscles. But there are a lot of data on creatine monohydrate for sake of either maintaining or offsetting some of the cognitive dysfunction associated with sleep deprivation, maybe aging, altitude, and some other things as well. >> [sighs] >> And then for a few months I was playing around with let's say um nicotine gums. I stopped [music] doing that. Um first of all I was dipping it and I ended up liping for uh an entire episode of the Lex Freedman podcast that I only realized later. So I stopped taking it also because it gave me a kind of a tick and cough when I wasn't chewing it >> and then I felt like I needed to chew it and it's a little too stimulatory for me. Um before sleep I take magnesium 3 and8ate really bullish on magnesium as well epigenine 50 milligrams which is essentially chamomile extract and theanine >> and occasionally I'll take 900 milligs inositol also >> um or instead kind of mix those up and around and then I use a quality whey protein as a protein replacement that kind of thing >> and I've played around with various things like Sheila G and you know I'll sometimes get the sense that it's having an effect, but then I'll stop taking it for long periods of time. Um, you know, there are very few things that I've stayed with for long periods of time, and I basically just described what those are. You know, if ever someone were to design a supplement that would provide more energy all day long that wasn't caffeine, I'd probably look to that. But I ingest caffeine in the form of yerba mate and coffee. I've played around with caffeine tablets, you know, taking, you know, 50 milligs of caffeine in tablet form. I mention that only because it has a distinctly different feel than ingesting caffeine through liquid form. It feels stronger, and I don't know why that is. In fact, I there's a very well-known podcaster who drinks peppermint tea and takes caffeine tablets as a way to uh I don't know, drink peppermint tea, which sounds very nice and mellow, but also get the stimulant effect. So anyway, that's pretty much it. And then I do a lot of things as I know you do, mainly based on suggestions you've made about getting zone 2 cardio, rocking, weight vest, walks and hikes, three times a week, resistance training, three times a week, cardiovascular training, one long, one medium, one short, and I try and hit the sauna and the cold once a week. And um yeah, that's pretty much it. Um, I think there are a bunch of other supplements that are really interesting and kind of fun to play with if one wants to, like 600 milligrams of alpha GPC or 900 milligrams of alpha GPC and a double espresso prior to a workout. You feel different. It's a stimulant, but I don't like to do that too often because of the increase in TMAO that occurs and then you have to take 600 milligrams of garlic to offset that increase. So things like that, I prefer to just eat garlic anyway. Um, so there are a bunch of things like that that are kind of fun to play with as pre-workouts, but >> yeah, that's the core um supplement regimen and it's the one I've stuck with for gosh at least 10 years or in the case of AG near more than you know more than that. So I should say because any discussion around supplements I think is going to you know have people pricking up their ears to okay this is like a sales pitch or something. I absolutely want to go on record. The things you choose to do and not do are going to have much greater effect on your health span and lifespan. That is the behavioral things in particular sleep, exercise, nutrition, sunlight, etc. than any one supplement that you're going to take. So I do view supplements I think through the appropriate lens which is that they are indeed a supplement. They are not necessary. Many of them are simply sufficient to serve as an insurance policy or to augment mental and physical health, maybe longevity, uh, in ways that make it worthwhile given my disposable income that I want to devote to supplements. But I don't think you need

We live in a world obsessed with supplements, from magnesium and NMN to creatine and adaptogens. But in this episode, we pull back the curtain on what really determines your longevity and healthspan. This conversation breaks down what Andrew Huberman and Peter Attia call “The Titanic Rule of Health.” Imagine your life as the Titanic, your sleep, nutrition, training, and mental health decide your direction toward or away from the iceberg. Supplements? They’re just what’s being served on the ship. They might make you feel better, but they won’t change where you’re headed. We explore the truth about popular supplements like fish oil, creatine, NMN, magnesium, and Tongkat Ali, what’s proven, what’s hype, and where it all fits in the bigger picture. More importantly, this episode is a reality check for men over 40 and 50 who want to stay sharp, strong, and grounded for decades. Because the real edge isn’t found in capsules, it’s built through consistent movement, disciplined sleep, and emotional stability. Supplements are optional. Direction is everything. Join #1 men’s community for strength, fitness & longevity. Ask questions, share knowledge, and get support to stay strong for life https://www.skool.com/theory-of-man-5968 Subscribe for more practical, science-backed tips to improve your health and well-being: https://www.youtube.com/@UCgT9oGaVMnQovXUCLPMJu_A Credit: Podcast Host: Andrew Huberman YouTube: @HubermanLab #longevity #healthoptimization #supplements