Compare experts › Andrew Huberman vs Bryan Johnson

Andrew Huberman vs Bryan Johnson

Andrew Huberman (neuroscientist) and Bryan Johnson (entrepreneur, founder of blueprint) side by side: how they train, eat, supplement and sleep, how strong the evidence is, and how to build a plan from either or both.

Build a plan from bothSee the protocols
Words explained (11)
Zone 2
Steady cardio at a pace where you can still talk in full sentences, but not sing.
Intervals
Short hard efforts with easy recovery in between, such as 30 seconds fast, 90 seconds slow.
4 × 4
Four rounds of 4 minutes hard with 3 minutes easy in between. Also called Norwegian intervals.
Loaded carry
Walking while holding something heavy, like shopping bags or dumbbells.
Mobility
Moving your joints freely through their full range.
Creatine
A well-studied supplement that supports strength and muscle.
Omega-3 (EPA, DHA)
Healthy fats found mostly in oily fish such as salmon, herring and sardines.
Fibre
The part of plant foods you don't digest. It feeds healthy gut bacteria and keeps you full.
Time-restricted eating
Eating all your meals within a set window of the day, for example 8am to 6pm.
Glucose
Blood sugar.
Rapamycin, metformin
Prescription drugs that some experts take hoping to slow ageing. Not proven for that, and never part of your plan.

At a glance

MeasureAndrew HubermanBryan Johnson
BackgroundNeuroscientistEntrepreneur, founder of Blueprint
Training split45% strength · 40% aerobic · 15% intervals · 0% mobility30% strength · 40% aerobic · 20% intervals · 10% mobility
Signature habitMorning lightSleep-first, measure everything
ProteinNo fixed target~130 g a day
Training styleBalancedMeasure everything
Overall evidenceMixedMixed
FollowingInstagram 8.1M · YouTube 7.9MInstagram 2.8M · YouTube 2.2M

Training splits are our estimates from each expert’s published routine. Following checked October 2026.

The key differences

  • Huberman puts more of the week into strength: about 45% against 30%.
  • Johnson puts more of the week into mobility and stability: about 10% against 0%.
  • In plans in their style, Huberman's hard sessions are short sprints; Johnson's are 4-minute intervals (Norwegian 4 × 4).
  • We rate the overall evidence behind both protocols as mixed.
  • Supplements that go into a plan: Huberman, omega-3; Johnson, creatine monohydrate, omega-3. Prescription items and personal stacks stay out of every plan.
  • Only Johnson has a mobility or movement routine of their own.

Protocols side by side

Each line is rated for the evidence behind it. “Doctor only” items never go into a plan.

Training

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

Bryan Johnson

  • About 150 minutes a week of moderate cardio (Zone 2, a pace where you can still talk)Strong evidence
  • About 75 minutes a week of vigorous work such as high-intensity intervalsStrong evidence
  • Strength training 3 times a weekStrong evidence
  • Balance, flexibility and mobility work included in the daily sessionSome evidence
  • 2–3 minutes of light movement every 30 minutes of sitting, plus two 10-minute walks a daySome evidence
  • He says even 20 minutes of exercise a day is worthwhile for people starting outNote

Eating

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

Bryan Johnson

  • About 2,250 kcal a day, which he describes as roughly 10% below his energy needsSome evidence
  • About 130 g protein a day, much of it from plant foods, protein powders and collagenPersonal habit
  • Lots of vegetables, legumes (black lentils, chickpeas), berries, nuts and extra-virgin olive oil (about 1 tbsp per meal)Strong evidence
  • All food eaten between about 5:30 am and noonPersonal habit
  • Stops drinking fluids at about 4 pm to avoid waking at nightPersonal habit
  • Follows no named diet; he says he avoids labels such as vegan or ketoNote

Supplements

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

Bryan Johnson

  • Creatine, 7.5 g a day in totalSome evidence
  • Omega-3 (EPA/DHA), 800 mg a daySome evidence
  • Fibre-type prebiotics (inulin, galacto-oligosaccharides, arabinogalactan) in his morning drinkPersonal habit
  • Ashwagandha and rhodiolaPersonal habit
  • Blueprint's own multi-ingredient capsules and antioxidant softgelsPersonal habit
  • Collagen powder; he suggests 20–30 g a day for skin and hairPersonal habit

Sleep & recovery

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

Bryan Johnson

  • Fixed early schedule: in bed about 8:30 pm, up about 4:30 amStrong evidence
  • Screens off and a 60-minute wind-down before bedSome evidence
  • No caffeine for 8–10 hours before sleepSome evidence
  • Bright light soon after waking and dim red or amber light in the eveningSome evidence
  • Dry sauna at about 79 °C for 20 minutes dailySome evidence
  • Tracks sleep with a wearable and aims for a very low resting heart rate before sleepPersonal habit

Stress & mind

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

Bryan Johnson

  • Uses a fixed routine so daily health choices do not depend on willpowerPersonal habit
  • Breathwork or reading as part of the evening wind-downSome evidence

Brain health

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

Bryan Johnson

No specific guidance in what we reviewed.

Weak spots to know

Andrew Huberman

  • Supplements: Jonathan Jarry of McGill University's Office for Science and Society (2023) argued that he promotes supplements most people do not need. He said herbal products such as tongkat ali, Fadogia agrestis and shilajit are poorly studied, and that the evidence for some claims, such as myo-inositol for sleep and anxiety, is weaker than presented.
  • Sponsorships: the podcast is funded by sponsors that include supplement, testing and wellness companies. He became AG1's paid scientific advisor in 2022, and past sponsors named by critics include InsideTracker, Thorne and Momentous. Critics say this creates a financial incentive. Neuroscientist David Berson has praised the podcast but said some researchers disapprove of certain sponsorships and supplement promotion.
  • Certainty and extrapolation: scientists including cancer biologist Joseph Zundell and immunologist Andrea Love (Slate, 2024) say he sometimes applies animal or small human studies to everyday advice and speaks outside his field. New York Magazine (2024) said he presents certainty where the science is unclear. For example, the widely quoted dopamine rise from cold comes from a small 2000 study of an hour in 14 °C water, far longer than the short dips he suggests.

Bryan Johnson

  • His results come from one person doing many things at once, so it is hard to tell which part works. Scientists including Nir Barzilai (Nature, republished by Scientific American, 2026), who said science can't rest on a single person, and Morgan Levine (quoted in Vice, reported by Lifespan.io, 2023) have made this point.
  • His 'speed of ageing' and biological-age figures come from epigenetic clocks and biomarker comparisons. Researchers such as Steve Horvath have noted that some of these clocks predict health outcomes less well than others, and none is yet proven as a measure of whether a treatment extends life.
  • Several therapies he has tried, such as young-donor plasma and rapamycin, he later dropped himself. The US FDA has warned that young-plasma infusions have no proven benefit and may cause harm.

Build a plan from Huberman, Johnson or both

Your free plan shows a week of gym sessions, cardio, a day of eating, supplements and mobility, fitted to your age, time and health.

Plan in Huberman's stylePlan in Johnson's styleMix both

Questions

What is the main difference between Andrew Huberman and Bryan Johnson?

Their training split differs most in strength: Huberman about 45%, Johnson about 30% (our estimate from their published routines). Huberman's signature habit is Morning light; Johnson's is Sleep-first, measure everything.

How much protein do Huberman and Johnson recommend?

Huberman: No fixed target. Johnson: ~130 g a day.

Whose advice has stronger evidence?

We rate the overall evidence behind both protocols as mixed.

Do Huberman and Johnson disagree?

Not directly in what we reviewed. Their differences are in emphasis: huberman puts more of the week into strength: about 45% against 30%.

Can I combine Huberman and Johnson?

Yes. In Build my mix you choose one expert per area, for example one for strength and another for eating. Your free plan shows the result straight away.

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Full sources are on each profile: Andrew Huberman · Bryan Johnson. Reviewed October 2026.