Andrew Huberman has opened up about his use of testosterone replacement therapy (TRT), revealing details about his low-dose regimen while also discussing peptides, supplements and the physical signs he associates with PED use.
The Stanford neuroscientist and Huberman Lab podcast host discussed the subject during a recent Men’s Health “Gym & Fridge” segment, which gave viewers a look inside his Los Angeles studio, as well as his training routine, diet and supplement stack.
During the segment, Huberman explained that he started using TRT sometime between the ages of 40 and 45, describing his approach as a “true microdose” rather than a conventional TRT protocol.
“From the time I launched my podcast I’ve been very open that at age 45, I started doing a true microdose of TRT,” he said.
Huberman explained that a typical TRT dose can range from 150 to 200 mg per week, but said he opted for a considerably smaller amount.
“A typical TRT dose might be anywhere from, you know, 150 to 200 mg a week. I decided to just take 15 mg every other day. That worked really well for me,” he said.
However, Huberman was careful to distinguish his personal experience from general advice, particularly when it comes to younger men. He argued that people should first focus on basic lifestyle factors unless they have a serious medical reason for considering hormone therapy.
“I think personally, unless you have a serious medical condition, that if you’re younger than 40, certainly maybe even 45, get your behaviors right. Sleep, nutrition, all of that,” he said.
The discussion also turned toward peptides, an increasingly popular category of compounds that has attracted attention for everything from weight loss to recovery and other potential health applications.
Huberman said that while some peptide-based treatments have generated significant interest, there is still limited data surrounding many of them.
“There’s not a lot of data on most of them except the GLPs,” he said.
Huberman specifically mentioned GLP-related teratments and said he has never personally used tirzepatide or semaglutide. He also said he has not tried retatrutide, although he considers it particularly interesting.
“I’ve never been on a GLP. I’ve never taken tirzepatide, semaglutide. I’ve not tried retatrutide, but they’re very interesting, especially Retatrutide coming out soon.”
Despite acknowledging their potential, Huberman warned people against experimenting with peptides without medical supervision.
“These things are very potent. They have potent side effects as well. I know you can get great results from them working with a doctor, and I know people are cowboying this stuff on their own.”
He added that he is not currently experimenting with peptides himself, although that could change in the future.
“I’m not experimenting with peptides personally right now. I may in the future, but for me right now, it’s what I just described, and I’m just going to stick with that.”
Huberman’s comments about TRT aren’t entirely new. Before the Men’s Health segment, he discussed his experience with testosterone replacement therapy during an appearance on 2 Bears 1 Cave episode.
The conversation initially touched on Huberman’s bodybuilding influences, including Mike Mentzer, who advised him as a teenager to embrace hard training while staying away from anabolic steroids.
“He said that then he said learn to really enjoy training hard,” Huberman recalled.
Huberman said that although he avoided anabolic roids for most of his life, he eventually experimented with low-dose TRT at around age 45.
“Later in life at 45 I can talk about this that I did a foray into low-dose TRT. I’ve been open about this, and why and what it did, and it was for an experiment and for a book and some things. And I found some really interesting results related to testosterone and brain health.”
That conversation also gave Huberman an opportunity to discuss how hormone use can sometimes manifest physically, particularly among bodybuilders and other people using PEDs.
Huberman pointed to changes in facial appearance as one potential indicator he looks for when assessing whether someone may be using PEDs.
“So if you look at the creases between the nose and the cheeks, how deep those creases are right, so almost like the cheeks are trying to crawl up on the nose.”
He connected some of the changes he described to testosterone’s conversion into estrogen and discussed how some users turn to aromatase inhibitors in an attempt to control estrogen levels.
However, Huberman stressed that suppressing estrogen too much can also cause problems.
“So a lot of the bodybuilders that look like they’re wrapped in Saran Wrap, ask them how they’re feeling. It’s often not great, [they’re] behind in their libido. So you don’t want to crush your estrogen either, you don’t want it too high, but you don’t want it too low.”
He also mentioned increased redness and vascularity as other physical characteristics that can accompany hormone use.
Alongside the discussion about TRT and peptides, Huberman provided details about his everyday approach to training and supplementation.
His supplement routine includes AG1, creatine, vitamin D with K2 and Lovaza. He said he takes 10 grams of creatine every day and weighs around 220 pounds (100 kg).
Huberman also discussed the water-weight changes associated with creatine supplementation.
“You tend to urinate out about anywhere from 3 to 10 lb (1.4 to 4.5 kg) of water depending on how you respond to creatine,” he said.
He explained that he takes Lovaza for omega-3 supplementation after a blood test showed elevated mercury levels, which he associated with eating salmon regularly.
Despite his use of TRT and his extensive supplement routine, Huberman emphasized that pharma and supplemental interventions are not substitutes for basic health habits.
“Nutritious food, training, sleep, sunlight, social connection, those are the bedrock,” he said.
