Andrew Huberman vs Andy Galpin

Andrew Huberman

• Three resistance days a week (legs; chest, shoulders and back; arms and neck), about 50–60 minutes eachStrong evidence
• Build toward 180–200 minutes of Zone 2 cardio a week, including one long 60–75 min sessionStrong evidence
• One moderate cardio session of about 35 minutes at 75–80% effortSome evidence
• One interval session: 20–30 s hard, 10 s rest, 8–12 rounds, at about 95% effortSome evidence
• Alternate months of heavier (4–8 reps) and moderate (8–12 reps) liftingPersonal habit
• Avoid cold-water immersion within about 4 hours after training if building muscle is the goalSome evidence

Andy Galpin

• Strength: the 3–5 rule – 3–5 exercises, 3–5 sets of 3–5 reps, 3–5 minutes' rest, 3–5 days a week, every rep done with full intentStrong evidence
• Muscle growth: at least 10 hard sets per muscle group a week, each within 1–2 reps of failure; 15–20 sets for more experienced liftersStrong evidence
• Add load gradually for strength, roughly 3–5% a week, and keep the same main exercises for about 6–12 weeks before changing themSome evidence
• Moderate, conversational-pace cardio of about 150–200 minutes a week for general healthStrong evidence
• Warm up for about 5–7 minutes, up to 10 if you are stiff or olderPersonal habit
• Run a simple fitness test battery about once a year (for example grip strength, jumps, push-ups and an estimate of VO2 max) and retest weak areas more oftenSome evidence

Andrew Huberman

• Has described eating his first meal around 11 am–noon (2021)Personal habit
• Protein and fats at lunch. Carbohydrates mainly on training days and at dinnerPersonal habit
• Gives no protein target of his own. His guests suggest about 1.6 g per kg a dayNote

Andy Galpin

• Total daily protein matters more than exact timing around workoutsSome evidence
• Daily fluid baseline of about 30 ml per kg of body weightPersonal habit
• During training: drink about 2 ml per kg of body weight every 15–20 minutes; afterwards replace about 125% of the weight lostSome evidence
• For long or very hard sessions, start at about 60 g of carbohydrate per hourStrong evidence

Andrew Huberman

• Omega-3: 1–3 g of EPA a daySome evidence
• Sleep stack 30–60 min before bed: magnesium threonate 145 mg or bisglycinate 200 mg, apigenin 50 mg, theanine 100–400 mg. Add one at a timePersonal habit
• Has taken the greens powder AG1 since 2012. AG1 is a long-time podcast sponsorPersonal habit
• Alpha-GPC 300 mg before mental work or training (personal use)Personal habit
• Herbal hormone products such as tongkat ali (200–600 mg) or Fadogia agrestis (about 600 mg) only with blood tests before and after, and taken in cyclesDoctor only
• Not a fan of melatonin except occasionally for jet lagNote

Andy Galpin

• Creatine monohydrate 3–5 g a day; larger people may need moreStrong evidence
• Creatine takes about 3–4 weeks to saturate muscle at normal doses; a loading phase is optionalNote
• Caffeine about 1–3 mg per kg roughly 30 minutes before exercise; performance tends to drop above about 5 mg per kgStrong evidence

Andrew Huberman

• Outdoors within 30–60 min of waking: about 10 min of light if sunny, 20 if cloudy, 30–60 if very overcastSome evidence
• No caffeine in the last 8–10 hours before bedStrong evidence
• Delay the first caffeine 90–120 minutes after waking (his own practice)Personal habit
• Keep regular sleep and wake times, and a cool, dark bedroomStrong evidence
• Avoid bright overhead light from about 10 pm to 4 amSome evidence
• Keep naps under 90 minutes, or use a 10–20 minute rest practice (NSDR or yoga nidra) insteadPersonal habit

Andy Galpin

• After training, lie down for 3–10 minutes with eyes covered and breathe slowly through the nose (for example box breathing) to switch into recovery modeSome evidence
• Cold-water immersion can ease soreness but may blunt muscle growth, so keep it away from strength sessions if muscle is the goalSome evidence
• Hot baths for next-morning stiffnessPersonal habit
• Pair one physical recovery tool (compression, light movement, a swim) with one breathing practice rather than chasing every gadgetPersonal habit
• Watch three markers – performance, physiology (resting heart rate, HRV) and how you feel; five or more days of decline is a sign to back offSome evidence

Andrew Huberman

• Cyclic sighing, a breathing practice with long exhales, for about 5 minutes a daySome evidence
• Deliberate cold: about 11 minutes a week in total, split into 2–4 sessions of 1–5 minutes, early in the daySome evidence
• Weekly heat and cold session: 3–5 rounds of about 20 min sauna and about 5 min cold bath (7–10 °C)Personal habit
• Morning walk outdoors, which he says helps calm the stress responsePersonal habit

Andy Galpin

No specific guidance in what we reviewed.

Andrew Huberman

• Focused work in 90-minute blocks with distractions removedPersonal habit
• Takes omega-3 EPA for brain health, mood and focusSome evidence
• Caffeine at 1–3 mg per kg about 30 minutes before a mental task, not after about 2 pmSome evidence

Andy Galpin

No specific guidance in what we reviewed.