Fitness stack
His fitness supplements (Foundational Fitness Protocol)
From his Foundational Fitness Protocol newsletter. He says supplements are not necessary.
How he takes it
His protocol lists alpha-GPC and L-tyrosine 30-60 minutes before key workouts, creatine daily, and whey protein 30-60 minutes after a workout. He says supplements are not necessary, but many people, including himself, benefit from them.
What’s in it
Optional extras
- Alpha-GPC
He said “300mg, 30-60 minutes before key workouts”
- L-Tyrosine
He said “500mg, 30-60 minutes before key workouts”
- Creatine Monohydrate
He said “5g daily”
- Whey Protein
He said “40g, 30-60 minutes after workout”
Cautions he mentions
- Alpha-GPC
- A study suggests alpha-GPC taken chronically over many years could increase vulnerability to stroke; his read is that the data are not very conclusive.
- The stroke concern seems related to increases in TMAO; he offsets this with 600 mg garlic whenever he takes alpha-GPC.
- Half-life is about four to six hours; you wouldn't necessarily want to take it right before bed.
- He takes it early in the day so it does not disrupt his sleep.
- L-Tyrosine
- I do not recommend following the dosages that were used in these two studies because they are exceedingly high; start with the lowest possible dose.
- If you have a pre-existing dopaminergic condition (schizophrenia or psychosis of any kind, bipolar, anxiety), L-tyrosine will not be good for you.
- People vary tremendously in sensitivity; for some people the best dose is zero milligrams.
- People with preexisting hyperdopaminergic conditions like mania should probably not take L-tyrosine.
- With bipolar depression or any other dopamine-sensitive condition, be very cautious.
- There is a crash; not massive at appropriate doses, but it can come about a day later.
- He says he personally tends to crash pretty hard afterward.
- Keep an eye on whether you're combining it with caffeine or any other stimulants, and whether you crash the same day or the next day.
- Don't take it after 2-3 p.m. if you intend to sleep that night.
- Creatine Monohydrate
- Creatine can increase DHT, so if you're very DHT-susceptible you might experience some hair loss.
- If you are 16 or younger, stay away from creatine.
- You do not need to exceed 10 grams per day.
- Creatine raises creatinine on blood tests; be sure to tell your doctor you're taking creatine monohydrate.
- Some people find creatine really disrupts their gut and they need to take it with food.
- People with kidney issues need to be especially cautious.
- Creatine has been shown to increase mania in people that are already manic.
- Whey Protein
- The quality of sourcing of those various proteins is extremely important.
- If you have acne issues, you might try taking out whey protein for a couple of days or weeks; if acne is troubling, take it out altogether.
- If you get stomach discomfort from a given brand of whey protein, don't take that one again.
Where he laid it out
- 1
“While supplements are not necessary, many people—including myself—derive tremendous benefits from them.”
Foundational Fitness Protocol
Newsletter · 2022
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.