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Attia, Huberman, and Rogan: Insights on Hormones, Peptides, and Supplements (*EXTENDED VERSION: what each podcaster takes and why*)

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As more people seek to enhance their health, energy, and quality of life as they age, experts like Dr. Peter Attia, Dr. Andrew Huberman, and Joe Rogan have emerged as leading voices on the science of longevity. These individuals have openly shared their approaches to hormone optimization, peptide therapy, and carefully curated supplements to boost vitality, support healthy aging, and delay the onset of age-related decline. Through their podcasts and public discussions, they shed light on scientifically backed methods for living healthier and longer. Here, we’ll explore their thoughts on hormones, peptides, and supplements, drawing insights from their personal regimens and recommendations.


Hormones: The Backbone of Youthful Vitality


Hormones play a crucial role in our physical and mental well-being, regulating everything from muscle mass and metabolism to cognitive function and mood. However, hormone levels decline as we age, which contributes to decreased energy, muscle loss, and various other age-related changes. Dr. Peter Attia, a renowned longevity expert, has extensively discussed hormone optimization as part of his "Drive" podcast. "Maintaining hormone levels is essential for anyone who wants to age gracefully," Attia emphasizes, noting that testosterone in particular has a critical role in maintaining muscle mass, bone density, and even mental sharpness.


For both men and women, testosterone replacement therapy (TRT) has become an important tool for countering hormonal decline, and Peter Attia is a vocal advocate for its benefits. He explains that "testosterone is a foundational hormone, not just for men but for women, too. It affects body composition, energy, and mood," and points out that optimal levels support not only physical but also emotional resilience. Joe Rogan has similarly embraced TRT, openly discussing his own use of testosterone on his podcast, "The Joe Rogan Experience." He cites the benefits of the therapy, such as increased vitality, endurance, and overall well-being, noting that it helps him maintain his high-energy lifestyle.


Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, adds another layer, discussing how hormones like testosterone and estrogen impact brain function. "Testosterone influences motivation and drive by interacting with receptors in the brain, particularly in regions involved in reward and motivation," he explains. Huberman emphasizes that hormone optimization is crucial for maintaining both physical and cognitive function, allowing people to stay active, focused, and emotionally balanced as they age.


Peptides: The Next Frontier in Anti-Aging and Longevity


In addition to hormone replacement, peptides are gaining attention as another tool for longevity and wellness. Peptides are short chains of amino acids that signal specific biological actions in the body, such as enhancing growth hormone release, supporting tissue repair, or boosting the immune system. Dr. Attia and Joe Rogan have both discussed the promise of peptides like BPC-157 and CJC-1295 for recovery and vitality.


BPC-157, known as the "Body Protection Compound," has been highlighted by both Rogan and Attia for its regenerative effects. "Peptides like BPC-157 show a lot of promise for healing and recovery," says Attia. "It’s especially useful for people who experience chronic injuries or want to enhance muscle and joint recovery." Joe Rogan, a longtime advocate for health optimization, has also praised BPC-157 for its ability to speed up recovery from injuries. He considers it an essential part of his recovery routine, particularly as he continues to engage in demanding physical activities like martial arts.


CJC-1295, another peptide often recommended for longevity, works by stimulating growth hormone release, which decreases as we age. "Growth hormone has a profound impact on muscle maintenance, metabolism, and even skin quality," says Dr. Attia, emphasizing the value of growth hormone–boosting peptides. When used under medical supervision, peptides like CJC-1295 provide a non-invasive approach to enhancing vitality, allowing people to stay physically active and youthful in their appearance.


Supplements for Longevity and Wellness


In addition to hormones and peptides, supplementation is another pillar of the longevity protocols endorsed by Dr. Attia, Dr. Huberman, and Joe Rogan. Each has shared the supplements they use to support healthy aging, and while their individual regimens may vary, there are some common elements.


NMN and NR for Cellular Energy


Both Peter Attia and Andrew Huberman have spoken about the benefits of Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR), which support NAD+ levels—a critical molecule for cellular energy and DNA repair. "NAD+ is fundamental to cellular metabolism and repair," explains Attia. "NMN and NR are supplements that can raise NAD+ levels and potentially slow cellular aging."


Andrew Huberman agrees on the value of NAD+ boosters, suggesting that "anyone interested in longevity and cellular health should consider adding NMN or NR." By supporting mitochondrial health and energy production, these supplements offer a way to maintain vitality at the cellular level, supporting overall energy and endurance.


Vitamin D3 and K2 for Bone and Cardiovascular Health


Vitamin D3, paired with Vitamin K2, is a staple in the protocols of all three experts. Dr. Attia advocates for maintaining high Vitamin D levels for immune support and bone health, citing that he personally targets a level of around 80 ng/mL, as noted in his book on longevity. Vitamin K2 works in tandem with D3 by guiding calcium to the bones rather than allowing it to deposit in the arteries, thus reducing cardiovascular risks.


Andrew Huberman emphasizes the cognitive benefits of Vitamin D, as studies show it can have a neuroprotective effect. Joe Rogan also endorses D3 and K2, sharing that they are essential supplements in his routine for supporting his immune system and maintaining strong bones, especially important for active lifestyles.


Omega-3 Fatty Acids for Cardiovascular and Brain Health


Omega-3 fatty acids, particularly EPA and DHA, are strongly recommended by Dr. Attia, Huberman, and Rogan alike. Dr. Attia explains that "Omega-3s play a critical role in reducing inflammation and supporting cardiovascular health," while also showing promise for brain health and cognitive longevity. Huberman echoes these sentiments, noting that Omega-3s have a profound effect on brain function, neuroplasticity, and emotional well-being, making them invaluable for people looking to maintain mental clarity as they age.


Joe Rogan, who consistently discusses his supplement routine, has long been a proponent of high-quality fish oil. He credits Omega-3s for helping him maintain joint health, which is critical given his active lifestyle and the physical demands of his training.


Creatine for Muscle Retention and Brain Health


While typically associated with athletic performance, creatine is another supplement all three experts recommend for longevity. Dr. Huberman highlights its benefits not only for muscle maintenance but also for cognitive function, explaining that "creatine is actually a brain booster—it enhances ATP production in the brain, improving cognitive function." Joe Rogan, an advocate for strength and conditioning, takes creatine to support muscle retention and physical performance, especially as he ages.


Dr. Attia has also spoken positively about creatine, noting that it is one of the most researched supplements available and has benefits that extend beyond muscle maintenance. Its dual impact on physical and mental energy makes it a versatile supplement for anyone interested in longevity and peak performance.


A Holistic Approach to Youthful Vitality


By leveraging a combination of hormone optimization, peptides, and supplements, experts like Dr. Peter Attia, Dr. Andrew Huberman, and Joe Rogan exemplify a science-backed approach to aging gracefully. Hormones like testosterone provide foundational support for muscle, bone, and cognitive health, while peptides like BPC-157 and CJC-1295 offer targeted enhancements for recovery and vitality. Alongside these, thoughtfully chosen supplements work to maintain cellular health, reduce inflammation, and improve both physical and mental resilience.


Aging may be inevitable, but how we age can be influenced by the tools and practices we choose. As Dr. Attia puts it, "Longevity is not about simply living longer; it’s about maintaining high-quality health for as long as possible." By following insights from longevity experts and integrating hormones, peptides, and supplements, anyone can take proactive steps toward a healthier, more vibrant life at any age.


----EXTENDED VERSION: What each podcaster takes (not necessarily daily) and why:----


Here’s a list of supplements that Peter Attia takes:


1. Omega-3 Fish Oil: For cardiovascular and brain health.

2. Vitamin D: To maintain blood levels around 80 ng/mL.

3. Vitamin K2: Supports bone health and proper calcium distribution.

4. Magnesium: Used to support sleep and muscle function.

5. Creatine: For muscle maintenance and cognitive benefits.

6. Theracurcumin: For its anti-inflammatory properties and joint health support.

7. Nicotinamide Mononucleotide (NMN) or Nicotinamide Riboside (NR): To support NAD+ levels for mitochondrial health.

8. Rapamycin: An mTOR inhibitor, taken intermittently for its potential anti-aging effects.

9. Metformin: Used selectively for its potential to reduce insulin resistance, cycling around periods of intense exercise.

10. Visbiome (Probiotic): For gut health and to maintain a healthy gut microbiome.

  1. TRT


Here’s a list of supplements that Andrew Huberman takes:


1. Fish Oil (Omega-3): For brain health and reducing inflammation.

2. Vitamin D3: To support immune function and maintain healthy blood levels.

3. Magnesium Threonate: Specifically for cognitive benefits and improving sleep quality.

4. Zinc: Often used for immune support and testosterone maintenance.

5. Tongkat Ali: Taken to support healthy testosterone levels.

6. Fadogia Agrestis: Used in combination with Tongkat Ali for testosterone support.

7. Alpha-GPC: For cognitive enhancement and to support acetylcholine levels.

8. Creatine Monohydrate: For muscle maintenance, recovery, and cognitive benefits.

9. L-Theanine: Often taken with caffeine to promote calm focus without jitteriness.

10. Ashwagandha: For stress reduction and to support cortisol balance.

11. Apigenin: Aids in sleep quality by reducing cortisol and promoting relaxation.

12. Inositol: Sometimes used for sleep and calming effects.

  1. TRT


Here’s a list of supplements that Joe Rogan takes:


Here's a list of supplements and therapies Joe Rogan takes:


1. Omega-3 Fish Oil: For reducing inflammation and supporting brain health.

2. Vitamin D3: To boost immune function and maintain optimal levels.

3. Vitamin B Complex: For energy metabolism and nervous system support.

4. Magnesium: Supports muscle relaxation, sleep, and overall health.

5. Zinc: For immune support and testosterone maintenance.

6. Creatine: For muscle performance and cognitive benefits.

7. Alpha Brain: A nootropic blend for cognitive enhancement.

8. Glutathione: An antioxidant for detoxification and immune support.

9. N-Acetylcysteine (NAC): Precursor to glutathione for liver support.

10. Resveratrol: For potential anti-aging effects and cellular health.

11. Quercetin: An antioxidant for immune support.

12. Probiotics: To maintain gut health and digestive function.

13. Curcumin: For its anti-inflammatory properties.

14. CBD Oil: For pain relief, inflammation, and relaxation.

15. Lion’s Mane Mushroom: For cognitive benefits and neuroprotection.

16. Ashwagandha: To reduce stress and support cortisol balance.

17. Caffeine Supplements: For energy and alertness, sometimes paired with L-theanine.

18. TRT: For optimal testosterone levels, muscle mass, and energy.

19. Human Growth Hormone (HGH): To support recovery and anti-aging.


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