Andrew Huberman (neuroscientist) and Jason Fung (physician, kidney specialist) 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.
Training splits are our estimates from each expert’s published routine. Following checked October 2026.
The key differences
Their training weeks are similar: no part of the split differs by more than 8 percentage points.
In plans in their style, Huberman's hard sessions are short sprints; Fung's are 4-minute intervals (Norwegian 4 × 4).
We rate the evidence behind Huberman's protocol higher: mixed, against mostly weak for Fung.
Supplements that go into a plan: Huberman, omega-3; Fung, none (food first). Prescription items and personal stacks stay out of every plan.
Neither has a separate mobility routine; plans add 10 minutes a day of basics.
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
Jason Fung
No specific guidance in what we reviewed.
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
Jason Fung
Cut added sugar and refined grains; eat whole foods with natural fats.Some evidence
Stop snacking: three meals a day, then skip one meal a day.Personal habit
Eat within a shorter window of the day (time-restricted eating).Some evidence
Fasts of 24 hours (skipping two meals in a row) two or three times a week, as used in his clinic's programme.Personal habit
Longer fasts of several days; in 2016 he said fasts of up to a month were fine.Doctor only
For type 2 diabetes: no sugary drinks, fructose or processed food, and more natural fats.Doctor only
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
Jason Fung
No specific guidance in what we reviewed.
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
Jason Fung
No specific guidance in what we reviewed.
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
Jason Fung
No specific guidance in what we reviewed.
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
Jason Fung
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.
Jason Fung
Red Pen Reviews scored The Obesity Code at 31% for scientific accuracy, and The Diabetes Code at 33%.
His central claim that calories do not matter is contradicted by controlled studies.
Much of his support comes from case reports, small older studies and his own clinic.
Build a plan from Huberman, Fung 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.
What is the main difference between Andrew Huberman and Jason Fung?
Their training split differs most in mobility and stability: Huberman about 0%, Fung about 8% (our estimate from their published routines). Huberman's signature habit is Morning light; Fung's is Fasting, less sugar.
How much protein do Huberman and Fung recommend?
Huberman: No fixed target. Fung: No fixed target.
Whose advice has stronger evidence?
We rate the evidence behind Huberman's protocol higher: mixed, against mostly weak for Fung.
Do Huberman and Fung disagree?
Not directly in what we reviewed. Their differences are in emphasis: their training weeks are similar: no part of the split differs by more than 8 percentage points.
Can I combine Huberman and Fung?
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.