Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast

[@dustindesanko806]

As a firefighter, I Would love to hear an entire episode on shift work specifically from top to bottom and how to make the best (health wise) of a bad sleep/work schedule

[@ironwesley7731]

This would be tremendously helpful for us shift workers who still value our health.

[@stallionmusic750]

Plsssss

[@incogneeto2418]

I feel like episode 4 included a lot about offsetting the negative effects of shift work.

[@anhbindo]

This please...

[@jasperthomas7309]

He already has an episode on shift work...

[@VictorSneller]

I was at the coffee shop today and to make idle chat said that getting sunlight was good for your circadian rhythm. A patron then chimed in and gave a talk about how your brain activity is directly tied to the number of lumens you get before 10 am and sunlight also helps with neuroplasticity Huberman is spreading!

[@kristinanoah3934]

I wish I knew a way to get more sunlight. I'm a teacher who has to be at school before sunlight most of the year. I also don't have windows in my classroom. I do have a "Happy Light" to help try to get some artificial light.

[@jose_villagomez]

@@kristinanoah3934 try an addition of red light therapy aside from your happy light which im assuming is around 10000 lux?

[@Nordheide]

@@kristinanoah3934 No windows in the classroom??? WTF

[@Lolipop59]

​@@kristinanoah3934where do you live ? Where in the earth are classes without windows? Maybe in a war zone ? And from spring to autumn why don't you have natural light on your way to your qork place ? You go there at 5 am ?

[@mathewmapram6685]

@@kristinanoah3934 I remember our third grade teacher took us outside in the school yard under a huge tree for the morning classes whenever it didn’t rain. That was in the early 50s. He always talked about the power of the sunlight.

[@Cristina_Tudurean]

The typical educative monologue is far better than interviews. Dr. Huberman's strengths include his didactic, coherent, highly scientific manner of explaining things in plain language, also by adding technical terms which we should all get at least familiar with in order to make informed decisions. KZbin is full of interviews, they do have an educative purpose (a few, sadly), but I believe we lack the habit of processing hard concepts and getting used to this for our own good and Dr. Huberman this is your key strength!

[@juanbissaka]

What can supplement we give to homosexuel baby to make more viril and like man things not girl things?

[@danj.p5657]

😂😂

[@alfredomusiol]

Best episodes are without sluggish visitors. Except Peter Attia.

[@yegorsharapov7494]

@@alfredomusiol the disrespect to Dr. Sinclair will not be tolerated

[@juanbissaka]

@User_guy no becausa I have gay baby please help

[@filippos_383]

Watching the Huberman podcast is like having cheat instructions in life.

[@raphael1808]

Bro this is accurate

[@xyresic99]

If you're deft at hitting Up, Up, Down, Down, Left, Right, Left, Right, B, A at the right times of every day, it certainly is.

[@maciejjamrozy]

good one :D

[@ToiletDestroyerr]

You stole this comment. The Original: ‘Watching the Huberman podcast is like having the instruction manual for life.’ Be original dawg, dont always take the easy route

[@mitakachuy.8883]

The tutorial of life for grownups

[@olkid]

I don't think it's possible to even comprehend - let alone articulate - the impact that this man has had on my life (and, evidently) the lives of so many others. All I can say is thank you. You have changed the way my brain works, the way my body feels, and the way I go about everyday life.

[@louistulloch1159]

Wow, one person can really make a difference!!

[@DHV-im4uz]

Andrew’s videos are like the voice of your consciousness. You know he has a lot to tell you about something thats really bothering you, and you gotta listen even if that means fundamentally changing everything you do and everything you are.

[@olkid]

@@DHV-im4uz beautifully put.

[@AkilPalanisamy]

As a medical doctor, I have seen that if patients are ALWAYS waking up between 1:00 a.m. to 3:00 a.m., that can sometimes indicate an issue with sluggish liver function. This is because those hours are when the liver is most metabolically active (every organ has its own circadian rhythm) - in these cases I have seen that supporting the liver with foods (cruciferous vegetables, beet greens, etc.) and potentially supplements such as milk thistle can significantly improve sleep quality and the ability to stay asleep.

[@uncommon1187]

That’s interesting. Thanks for sharing.

[@barbarafairbanks4578]

I'm no doctor, but read and listen to medical lectures often, and that was exactly where my brain went upon hearing the 'waking up way too early' complaint - look to the liver as the culprit. Heard & read it many times. Thanks for confirming.👍

[@SaltedHope]

Very interesting. Thank you! That's actually something I've been dealing with at those times precisely. I'm having a dry year for 2023 and eating clean to improve overall health, so I'm sure this will aspect will improve with it, but I'll look into what you mentioned as far as supplements as well. 😊

[@SaltedHope]

Very interesting. Thank you! That's actually something I've been dealing with at those times precisely. I'm having a dry year for 2023 and eating clean to improve overall health, so I'm sure this will aspect will improve with it, but I'll look into what you mentioned as far as supplements as well. 😊

[@spody22]

Glutathione is good for this, and possibly taurine.

[@Kybalion868]

I quit drinking because of Andrew Huberman! Now it’s time to get my supplement game in order. This guy is literally saving this world podcast by podcast 🙏🙏🙏❤️❤️❤️

[@Scrappy90059]

ok but you had supplemented other addictions for it?

[@surrealistidealist]

Good for you!

[@richardmaya8914]

I was never a heavy drinker but after the “alcohol” episode, me and my gf decided to just fully abandon all alcohol consumption.

[@abonnema]

Me too! Also been following his morning routine. Greatly reduced phone and internet usage. And am feeling better than I have in decades!

[@adamcraig1468]

@@richardmaya8914 I was teetotal my whole life but now I have a whisky at the weekend. If i was to drink faily I would have anxiety and terrible sleep though

[@fionanicolson7642]

I am so grateful to Andrew Huberman for his dedication to educate us to the very best of his extensive abilities. There really is no other person like him who teaches us so clearly & so thoroughly. I truly appreciate him.

[@mattjeffsdpt]

Feel free to call me strange for saying this - but I truly prefer your solo episodes, Dr. Hubereman. Don’t get me wrong. Listening to you interact with highly accomplished individuals - like Jocko Willink, for instance - is very enjoyable. Yet - as an educator, trainer and coach myself - I recognize excellence in others when I see it. And as someone who prescribes to the notion to ‘catch someone doing something right’ - I feel its warranted to level praise where its so richly deserved. Thank you, Andrew - you give us all inspiration, and aspiration to be our best selves.

[@melodym5993]

He is amazing, but some of his guests are truly informative and helpful as well.

[@dillondebeer6690]

Been supplementing my lack of knowledge by watching you for a while! Nothing but positive effects! Would recommend to everyone!

[@colleenshaughnessy4568]

I wonder if you could do an episode on inflammation and behaviors and supplements that reduce inflammation. There is a lot of conflicting and/or unclearly evidenced recommendations out there - anti inflammatory diet, tumeric, etc. I’d love to have your deeply researched perspective on this. Thank you for this podcast!

[@normaadrianaespinosareyes7473]

That would be great.

[@healthyinformation]

There are many natural anti-inflammatory nutrients and we put all of our clients on a supplement of tumeric, MSM, boswellia, and peperine. Virtually all chronic disease can be associate with excess inflammation

[@preppingforbeginners1347]

I'd love to see this aswell

[@beverleyds7022]

I have been listening for over 2 years now while recovering from injuries sustained in a car accident.. including a brain injury…every episode has delivered gems of insight and knowledge including this one! Such life relevant information delivered in consumable portions in a style that has me coming back for more! I’m also looking into AG1 as we speak! Thank you Andrew for all you do!

[@martinepeters9891]

How have you been doing? How is your brain recovery going? Do you do special things to help your recovery? Do brain games help?

[@irenewottreng9762]

Spent thousands over decades on supplements and not much progress. Suffered from depression, anxiety, constipation etc all my life. Finally did the 10x Gary Brecka genetic test. Life changing. I only need two supplements and those symptoms are all gone. I was so impressed with the changes I bought the genetic test for all my children to save them a lifetime of searching for the answers. I do not receive anything for posting this from 10x just passing along the blessing of finally finding the answer to my health issues. I listened to this a bit as I always was listening to these guys and finally thought I am free from all this now…..Thank you God….

[@victoriahoffman7781]

What is th3 Gary brecka genetic test and where did you hear about it?

[@tobyanvik6569]

I went down hard last year and was on disability. In the end I found out (through a naturopath doctor) that I have boat loads of food allergies. Including all the grains, and some from every other category of food. Some notable include dairy, chicken, eggs, food preservatives and additives, soy, peanuts, oranges, lemons, tomatoes, mangos, etc. It's been a struggle to get back. I recently realized I'm dehydrated and have probably been so most of my life. These foods I have allergic to probably all of my life. Last year shortly after getting all these foods out of my diet was the first time I could hold a cat without reacting to it. There has been some progress in the recovery but it's still a struggle. Maybe an episode to help those trying to recover. Things to consider and encouragement. I love all that you do. Thanks!

[@bokchoiman]

I just want to thank you for putting out valuable content like this. Every once in a while I have to remind myself that there is actually incredible knowledge in your videos and they're not just background noise. Tools I've used consistently so far: no caffeine after 3pm and establishing a consistent sleep window. The negative effects of staying up late have become far more obvious to me and so I now actively avoid them. It's amazing how great my mood becomes and how much BS i can tolerate, when I get, not only sufficient hours of sleep, but consistent sleep. Here's to another year of learning!

[@vidalskyociosen3326]

Maybe you’re INTJ personality, highly intellectual and intuitive that’s why you don’t tolerate BS from other people, you can supplement and avoid yourself but it can only go so far, or just stop avoiding who you truly are.

[@factmanamerican882]

Let's test that. I heard you support CRT, Gender Studies, pronouns, equity, open borders, Biden and the Democrats? On a scale from 1 to 10 how much of that BS can you tolerate?

[@bokchoiman]

@@factmanamerican882 About 50%

[@factmanamerican882]

@@bokchoiman What 50% don't you agree with?

[@bokchoiman]

@@factmanamerican882 CRT: needs to be thrown out the window Gender studies: They went too far Pronouns: Calling people "they" isn't that far fetched. It's when you throw in all of the other ones. Equity: for some people such as disabled Open borders: Open to quality candidates and refugees (definitional rework in progress) Biden: He's far from the worst politician, but his image is so fragile that it makes US look unprepared and susceptible to provocation Democrats: Takes an awful lot of ego to become a politician. These people are no exception.

[@hintaro10]

As a finnish guy I am little bit ashamed that Huberman's word was the point that got me into weekly sauna and ice swimming hobby. Thank you for all this information in this episode about supplements. Love all your content!

[@non9886]

it's a shame! :D just kidding, but definitely surprising...

[@hintaro10]

@@non9886 Of course I didn't learn it from him but he got me motivated to make them a habit again at 26 years old! :D Such a great content

[@chadmiller8725]

Been making my own sauerkraut, pickles and various sprouts now for last 6 years. The ease of doing this in any living environment is ridiculously easy and cheap even in this insane inflationary period. The results to my gut health have been miraculous. Turned 58 a couple months ago and have stepped it up even further. Yes I experienced the viruses going around and a couple days were rough, but the duration and recovery were quick and non lingering. I row on my Concept 2, lift free weights for basic living strength and beat up a 100lb heavy bag 3- 5 times a week then follow up with a homemade green juice after each workout. I enjoy brewing home brew and all is good in my universe. These personal protocols are so simple and cheap that I can sustain all of it indefinitely. Good stuff Andrew.

[@ChristopherSalisburySalz]

Andrew Huberman, or Andy for those of us that know him well, is truly the most The Most Interesting Man In The World. He doesn't drink beer often but when he does it's awesome! I always knew you would excel and do well in life!! Way to go Andy!

[@noonetalksaboutaaroncarter]

I shared his podcasts with a friend and now she is crushing on him - she said "I bet he smells good."

[@ryanscanlon2151]

I'm very excited for the upcoming women's health videos. I've been wanting to help my wife more with her health but I've never really been sure what I could bring from these podcasts to help her with her specific issues. As little as I understand about female hormones I know enough to know they should not be triffled with lightly.

[@communismcanfixit3732]

Smart man, I hope she gets better. God bless

[@ryanscanlon2151]

@@communismcanfixit3732 thanks, although she not like sick with some major illness it's more that she wants to live better than she is now and I want to help her grow however I can

[@hubermanlab]

That episode will be out this month!

[@communismcanfixit3732]

@@ryanscanlon2151 My bad, I shouldn't have assumed.

[@ryanscanlon2151]

@@communismcanfixit3732 no worries lol

[@mahsamoadeli5294]

How is this guy such an exoert and thorough in so many topics? He's totally blessed intellectually.

[@CZ-qe2vt]

I absolutely love your first point. Many people will die on the hill of supplements being unnatural and therefore unbeneficial or worse yet harmful/toxic. The answer really is it depends, but blanketly deciding these things are bad and therefore not worth the time shuts down the conversation and the opportunity to learn. I'm deeply grateful for your dedication and thoughtful input on these matters. And the opportunity to learn!

[@bartomiejwarzecha2708]

Hi, I would love to hear episode about 'tinnitius'. It seems to be hard topic, but important for many people. Basic fact: The National Institute on Deafness and Other Communication Disorders (NIDCD) estimates that approximately 10 percent of the U.S. adult population - over 25 million Americans - experience some form of tinnitus.

[@LoveforAaronBushnell]

Yeah. I don't think it's what we "think" it is this party in our head.... Tinnitus is a real killer for me. Adds to depression like chronic pain does!

[@StarHarvestOfficial]

You could even lump in all thalamocortical dysrhytmia conditions like visual snow or neuroplastic pain

[@bokistotel]

My laymen definiton is if its not some physical damage, than its anxiety driven. Check out TRE exercises and psychiatry specialist

[@StarHarvestOfficial]

@@bokistotel Phantom perceptions can definitely be worsened by anxiety, but not everybody with anxiety has them. There needs to be some kind of rehab intervention like we see in phantom limb mirror therapy. I think TRE is massively underrated though, glad you suggested it.

[@joegreene7746]

OH man as someone who is hard of hearing (almost 0% hearing in my left ear) I would LOVE for Huberman to talk about hearing loss and Tinnitus.

[@shanastroskyphazer8172]

Hi Andrew, thank you for your amazing podcasts. I would love to see you interview a leading DENTAL & oral health expert on improving oral health and the case for fluoride, neuro toxins and the case for other natural alternatives and accompanied health benefits from a better oral health routine. Fingers crossed. Thanks man ! Because a good oral hygiene routine can lead to other health benefits.

[@victoriahoffman7781]

Blodgett dental care

[@katherinewong2901]

Adding your podcasts to my daily along with slowly implementing self care mindfulness and habits has changed my life completely. I hope parents of teenagers bring you into their lives so the new generation won't have to overcome a lifetime of bad choices based on ignorance.

[@robertromanowski9426]

Would love to see a podcast about longevity and anti-aging supplements, especially with David Sinclair. There seems to be some experts who believe in taking these supplements and others who believe there is not enough data to warrant taking them. I would love to have some clarity around these. Thank you for another scientific based podcast!

[@dparis2172]

I became a little more skeptical of Huberman after the Sinclair podcast and a lot more skeptical of Sinclair. (Which isn’t necessarily a bad thing)

[@Zenith6000]

Rasvatrol is the best anti-aging

[@kevingilhooley2064]

Sinclair has been outed as a snake oil salesman if you didn't know.

[@pedalpusher608]

Great summarizing episode on the use of supplements. Regarding Ashwagandha. You recommend to not use high doses of it for longer than two weeks (1:11:00). At the same time you recommend AG1 as an example for a multi-ingredient supplement for daily usage, which contains Ashwagandha. To my knowledge, the company does not provide any information on how much Ashwaganda it contains. I find it therefor a little bit problematic to be used as a base for other supplements and quite intransparent with respect to their customers.

[@andre-px8rv]

Good eye

[@JD..........]

Shouldn't be an issue. I've researched adaptogens to death, and the dosage in AG is so minute that it couldn't possibly move the needle. A good dose of Ashwagandha is around 1,000 mg. AG has a tiny fraction of that.

[@pedalpusher608]

@@JD.......... Thanks for your reply. So how do you know that their dosage is that minute, if this information is not available, any source for that? Besides, if the dosage in AG1 is minute, can I still consider it to be an effective dose? Otherwise I would ask myself why it is included anyway.....

[@ktnina1]

This is an excellent question that I have often thought. I don’t doubt Andrew’s sincerity, as he was using AG1 for years before the sponsorship.

[@uncommon1187]

I would be more worried about heavy metals in AG1 then the dosage of Ashwagandha

[@ItsGeorgeWilliam]

This podcast brings so much value to my everyday life! I always listen to Andrew when i'm at work and it's a blessing to get all this information, great episode!

[@n_-_-]

Exactly what I'm doing now! =))

[@tea532]

As a pharmacist, I found your podcast very helpful and desirable to listen & learn so much. I admire your work and your articulative talk to explain, so much as I could watch you forever :) Thank you Andrew, you are a blessing.

[@katarinagould2736]

These podcasts are like a free gift to humanity! Such wealth of information! I started implementing a few simple changes and already feeling more focused and productive. Ordered my batch of supplements today and excited to see what outcomes I get!

[@juggerknaut]

Dr. Andrew is the guru who I am going to follow and learn from. Thank you so much for bringing so much knowledge in a simple way.

[@angiedamian681]

I’ve been following him for years now. He’s the whole package for someone like me. A gem of a podcaster! Thank you Sir😊🙏

[@emilybarry9410]

As someone who is fascinated (maybe a bit obsessed 😝) with supplements…I find this episode HIGHLY interesting and helpful. Thank you for making my Monday educational and enjoyable Andrew 🙏 🤗

[@donniet685]

One thing that is not mentioned with supplementation are any side effects or negative health benefits from the actual capsules. In most cases to get the recommended/required doses of any given substance the average person has to take 2, 3 or more capsules at a time - even for the highest dosage capsules one can buy on the market. Then think how many different supplements one might take for all the various things. It can work out at a LOT of capsules per day . . .

[@jessebottone9125]

WOW!!! OMG!!! How cool is this podcast!!! I never thought he would do a podcast on straight supplementation!!!

[@KlemenSuligojTri]

I don't even eat normal food anymore or do anything else than biohack. I spend my entire day journaling, viewing sunlight, exercising, supplementing, doing cold/hot exposure, meditating and doing yoga nidra. What a life!

[@babyblue7798]

how do i learn about biohacking! i want all that.

[@DiegoHenriquePereira]

00:00 🌿 Suplementos: Uma Visão Geral 04:12 🏋️ Suplementos Fundamentais 08:24 💊 Camadas da Saúde e Desempenho 11:52 🌞 Fundamentos Antes dos Suplementos 15:39 💡 Idealização da Suplementação 21:00 💉 Discussão Sobre Vitaminas e Minerais 21:14 💊 Importância de avaliar o custo e ingestão de vitaminas e minerais, 25:27 🍏 Fundamentais: Alimentos não processados e minimamente processados, 27:46 🦠 Fundamentais: Suplementos para microbioma intestinal, 34:53 🍄 Fundamentais: Adaptógenos e suplementos abrangentes, 43:00 💤 Abordagem racional para suplementação de sono 44:21 🌙 Abordagem racional para suplementação de sono (continuação) 01:03:50 💊 Suplementação de Hormônios 01:13:11 📈 Aumentando o Hormônio do Crescimento 01:16:10 🚹 Aumentando Testosterona e Hormônio Luteinizante 01:25:21 💊 Suplementos para aumento de testosterona 01:27:30 🩸 Suplementação relacionada ao ciclo menstrual e à saúde feminina 01:31:04 ☕ Suplementos para aumento de foco e cognição - Categoria de estimulantes 01:39:08 🧠 Suplementos para aumento de foco e cognição - Categoria de neuromoduladores 01:44:10 🐟 Suplementos para suporte à função cognitiva - Omega-3 01:45:35 💊 Suplementação com Ômega-3 01:47:30 🥦 Suplementos Alimentares e Proteínas 01:50:35 🧒 Suplementação para Crianças 01:52:10 👴 Suplementação para Idosos 01:55:40 🌱 Formulações de Suplementos 01:58:10 🎙️ Encerramento e Apoio ao Podcast

[@esmelo]

Obrigado!

[@Ratgodx]

Now do it in English

[@joaoguides]

Top demais! Obrigado por sua contribuição.

[@timborland7704]

What an incredible episode Prof Huberman. I have taken copious notes, this to rethink my supplement plan for an optimal lifestyle. For both my Wife and I. I thought we had it right, but cannot wait to explore the possibilities of how this could enhance our quality of life, at the right budget. Thank you!

[@muumarlin1731]

AH is a gift to humanity. Truly. Invaluable content - thank you!

[@reconstruct23]

I disagree, I don’t think Amber Heard has contributed much positive to humanity.

[@MrBnaan]

Albert Heijn

[@Linusrox123]

Another great one Prof H!! And please: hate to sound like a broken record, but waiting for an episode on hoarding. I have read that there is a brain difference in the anterior cingulate gyrus and insula. I am one of thousands of sufferers and I think you are one of the few who can give this an absolutely COMPLETE look

[@MrBnaan]

Just throw your shit away lmao

[@EarlLedden]

Sort of like telling the alcoholic to stop drinking. Problem solved.@@MrBnaan

[@MattBorchert]

The quality and depth of information in your podcasts is downright astonishing. Appreciated!

[@smithachandrabose2530]

Hello. I am a subscriber to your podcast and ordered athletic greens. I really wanted to like the product. My husband and I took it for the first month. I found myself "putting off" drinking it after that. I couldn't figure out my reluctance and muscle tested the product. I tested weaker for this product than I have for anything in my life! We both stopped and are now feeling much better. The good news is they refunded the $173 no questions asked. Bad news is the product may not only not work but it may harm your nutrient absorption and distegulate your sleep. I know you have been taking it for many years, Dr. Huberman. I hope you get muscle tested for this product.

[@DanLee70]

Fact is most brands (including AG1) do not disclose amounts of individual nutrients, so it’s unclear whether there’s enough of each to make an impact. So, how can you recommend something if you don’t know the actual composition?

[@DAILYJIMLIVE]

🎯 Key Takeaways for quick navigation: 00:00 💊 *The term "supplements" encompasses a wide range of compounds beyond just food substitutes, including those enhancing sleep, hormone function, and focus.* 01:54 💡 *Consider various factors such as safety, cost, and specific health goals when designing a rational supplementation protocol.* 04:12 🍎 *Behavioral tools form the foundational layer for mental and physical health, followed by nutrition and then supplementation.* 07:56 💊 *Prescription drugs, while sometimes necessary, should be considered after optimizing behavioral tools, nutrition, and supplementation.* 10:53 🌱 *Supplementation should be viewed within the context of overall health, considering individual needs and lifestyle factors.* 17:30 🏥 *Foundational supplements, containing vitamins and minerals, can help compensate for deficiencies in diet or fasting practices.* 20:32 🥦 *Vitamin and mineral supplements are commonly excreted, especially water-soluble ones, while fat-soluble vitamins tend to be retained in the body.* 21:14 💰 *Affordability and ability to meet dietary needs are key factors in deciding whether to take a supplement.* 22:51 🍽️ *Individuals who are physically or mentally active, or practice intermittent fasting, may benefit from vitamin and mineral supplements, preferably taken with food.* 25:27 🍄 *Foundational supplements now include not only vitamins and minerals but also digestive enzymes and adaptogens, which may support stress reduction and overall health.* 30:18 🥗 *Low-sugar fermented foods, like sauerkraut and kimchi, can support the gut microbiome, improving immune function and reducing inflammation.* 32:46 💊 *Prebiotics and probiotics in supplement form may support the gut microbiome, but excessive intake could lead to issues like brain fog.* 37:00 🌿 *Adaptogens, though difficult to obtain in sufficient quantities from food alone, are included in some foundational supplements to support stress response and cognitive function.* 39:18 💸 *Considering sleep quality, nutrition, and budget is crucial in determining which supplements to prioritize, with foundational nutrition supplements being a top recommendation for overall health and performance.* 40:43 💊 *Foundational supplementation should cover vitamins, minerals, probiotics, prebiotics, digestive enzymes, and adaptogens.* 44:21 🛌 *Sleep is fundamental to mental and physical health; supplementation should be rational and tailored to individual needs.* 48:12 💤 *For improving sleep, consider supplements like magnesium, myoinositol, theanine, and apigenin, but approach systematically to identify what works best for you.* 56:09 ⚠️ *Be cautious with melatonin supplementation due to potential hormonal impacts and inconsistencies in dosages. Dependency on sleep supplements is not necessarily created, but placebo effects can influence perceived efficacy.* 01:00:50 🌙 *Understanding dependency on sleep supplements: Missing one night of sleep supplement doesn't necessarily mean they're ineffective, as neural circuits can adapt over time.* 01:04:05 💊 *Hormone support importance: Hormone health is crucial for mental, physical health, and performance, influenced by nutrition, behavior, and supplementation.* 01:12:57 💤 *Growth hormone augmentation: Deep sleep, avoiding caloric intake pre-sleep, and intermittent fasting are key for natural growth hormone release; supplementation has limited impact.* 01:16:10 🏋️‍♂️ *Testosterone support: Certain supplements can indirectly boost testosterone via luteinizing hormone pathways, but careful dosing, cycling, and blood tests are crucial for safety and efficacy.* 01:21:06 💡 *When considering exercise, nutrition, or supplementation, it's essential to think long-term and ease into any regimen gradually.* 01:22:17 🌱 *Tongkat Ali (Tonga Ali) can increase libido and free testosterone, but effects may vary depending on individual physiology and dosage.* 01:24:23 📊 *The effectiveness of supplements often depends on an individual's starting hormone levels, with those starting from lower levels likely experiencing more significant effects.* 01:25:49 ⚠️ *It's crucial to control supplement intake, especially during different phases of the menstrual cycle, as effects may vary.* 01:31:04 ☕ *Caffeine can enhance alertness and focus, with dosages of 1-3 mg/kg body weight recommended, but caution is advised to avoid disrupting sleep patterns.* 01:38:01 🧠 *Stimulant-based approaches, like caffeine or yohimbine, and neurotransmitter-based approaches, like Alpha GPC or L-Tyrosine, can both enhance cognitive function and focus, but their mechanisms and effects differ.* 01:40:28 💊 *Separating supplements like Alpha GPC and L-tyrosine conceptually is important, as they serve different cognitive functions: Alpha GPC and L-tyrosine tighten focus, while caffeine increases alertness.* 01:44:10 🐟 *Omega-3 fatty acids, particularly EPA, found in fish oil, can benefit brain and body health, enhance focus, and even contribute to greater brain health in offspring when supplemented by mothers.* 01:46:44 💰 *For those on a budget, prioritizing omega-3 fatty acid supplementation, particularly EPA, can be a cost-effective strategy to improve mood, metabolic function, cardiovascular health, and cognitive abilities.* 01:55:53 🧪 *When exploring supplementation for specific functions like sleep, hormone health, or cognitive function, single-ingredient formulations offer greater control and effectiveness than multi-ingredient blends.* 01:57:57 🔄 *Supplements are potent tools that can significantly impact mental and physical health, but they should be seen as part of a larger system that includes behaviors, nutrition, and possibly prescription medications, all personalized to individual needs.* Made with HARPA AI

[@joannechapman4797]

I sincerely love your Monday podcasts! Your years of experience, knowledge and expertise are impressive!!! You are so well spoken… Your pace, your thoroughness, your tone of voice, and your amazing ability to speak on a subject full circle without leaving holes and misunderstandings. I appreciate you! *** Here’s a question for you: What supplement do you take to keep the whites of your eyes so white?😃😄

[@justynasidorska7504]

Dear Professor Huberman, thank you for your great podcast! I think that it's worth mentioning cognitive behavioral therapy for insomnia for people who struggle with falling (back) to sleep.

[@Astra_Z]

Can't wait for the podcast on female hormonal health! Thank you for your work!

[@spody22]

This is an easy solution. They're like Mr. Krabs "Show me the money" and everything is solved.

[@fresh_view]

Sir, thank you for suggesting Michael Sealey's channel in a previous episode with Dr. Lex Fridman, it truly helps in getting a good sleep.

[@mireladimofte8318]

I am a big fan of your mission and keep telling everyone about your podcast and teachings. My daughter is always rolling her eyes “oh, mom, you watched another episode?” - but she is a teen :) Would be great to explain in an episode the effects of stress, pressure, lack of sleep for productivity and work environment. Unfortunately, many managers today still apply industrial age practices, thinking that what people need is more pressure. I am a big believer in creating a great, nurturing work environment and its effects on business success, just that I do not have enough scientific data to prove it.

[@terrygivens132]

Dr. Huberman thank you for your podcasts. I feel so well informed. So glad you aren’t a fan of melatonin as I know so many use it. I have tried and I have such a hangover from it in the morning. Thanks for your great advice.

[@cj434]

Looking forward to the episode dedicated to female hormone health! Great point about how supplementation may need different dosages depending on phase of the menstrual cycle

[@gkmaz4030]

On my 3rd time listening to this one … I listen (AirPods) while at work or falling asleep. Great, great information !!! Thank you 🙏

[@MindNow]

Thank you so much for everything Andrew! ❤ I have been memorizing ur stuff since August/September and I’m 55 topics down. You are amazing and I’m grateful that a person like u exist 🙏

[@jtdecksfences6719]

You are Revolutionary. Giving us these, in depth science classes to better understand this machine we are in. At zero cost. There are really no words to describe how great this is...

[@thomas31322]

Thanks for the amazing podcast! I would love episodes on neuroinflammation, central sensitization (related to spinal cord damage and more generally), lupus and systemic inflammation more generally.

[@OlgaW_Lavender]

Just pre-ordered the Protocols book. Looking forward to receiving it in April! Thank you, Dr Huberman, for sharing your knowledge in an accessible manner.

[@andresAtMudra]

Would love to hear Huberman talk about water, and how to achieve optimal water quality for good health. It seems like the most overlooked aspect and I'd imagine he'd say getting good water would be as foundational as a good diet. Also would be curious if he has any knowledge on the synergy between Neem and Turmeric, seeing that is is a powerful Ayurvedic combo.

[@travisn346]

Tulsi is a great sleep aid too.

[@christianvelez7295]

Fascinating how clear concise and humble his delivery of information. Let’s not forget how rare that is. Lot’s of work went behind all of this.

[@roninbruh]

Better living through chemistry still requires better living. Best quote I’ve heard in quite some time!

[@gene4094]

Or “My compliments to the chemist”

[@roninbruh]

@@gene4094 sure

[@joschjosch8859]

Thank you for all the good content. I highly profit from your podcast. For me it's the best podcast out there and I recommend it to a lot of people for that reason. I plan to do a 3 week fast. I fasted half a year ago for about 2 weeks. I do a few days to slowly stop eating and than I do a few afterwards to slowly start again. During the fasting I don't eat. I drink 250ml of fresh juice mixed with 750ml water in the morning and a filtered vegetable broth in the evening. First few days I'll take it easy, just do a little bit of yoga and walks in the woods, but than I continue my resistance training. Last time it worked really well for me. It's called "Buchinger Fast". I ask myself if it's healthy to do that. I felt really good the last time. Also my sleep was very different. My dreams became very vivid and 'trippy'. I barely sweated, that was crazy. I lost quite some fat, but I didn't went weaker or lost a noticeable amount of muscle. My blood pressure was a little too high, after the last fasting it went down in an optimal racio and it didn't come back as high as before. I'm 23 y.o. With that information, do you think its a bad idea to do a 3 week fast? Kindest regards from Germany.

[@hasansheikh7773]

Hi dr.andrew I would love to thank you for all this gold information you're putting in the palm of our hands and totally free I am a medical student from syria and i would love to recommend to make something that gonna help us remember the podcast like some type of quiz or questions that cover most important points of the podcast Thank u so much again

[@lenkabosma5629]

Hasan is right. Perhaps someone else from your lab could make a quiz or a game of sorts to helps us all remember the basics.

[@lenkabosma5629]

On second thought, perhaps Hasan could produce some such quiz or game?

[@hasansheikh7773]

Of course it will be better if someone from the lab do it

[@hasansheikh7773]

To be honest we dont want to put extra work on them they are doing a great job Its our job to take notes and use this information Which am doing But i thought this idea or any other idea like this would be useful and keep us in touch

[@superiorts7232]

Hello Sir I respect that you took time to create this video. For some odd reason I feel you are directing your message to assist me and as well as others , on my journey. I will pause this video and come back to you when I have 2:00 hours or more of uinterrupted down time. Thanks.

[@Elliecharlie]

I’m really exciting and looking forward to the podcast on menstruation/ oestrogen, and progesterone health!!

[@PinkyBar374]

So love Andrew Huberman, such respect. Fantastic podcasts always. Fantastic trustworthy information. Thank you!

[@drmsschoolcounselor]

Loved this episode! Wanted to get your thoughts on Collagen supplements. What are the health benefits and or risks? Can you take too much? What is the optimal dosing? Thank you; I love your podcast.

[@brendabrenner2891]

I take native path bovine, type1, 3.... ME be hydrolyzed.. I take bovine grass fed, better than marine.. was pre med.. hope this helps🙏💕😍

[@geraldfriend256]

I doubt one could take too much. Also try natty sources like bone broth, organ meats etc.Get plenty of natural source vitamin C to support it’s metabolism.

[@adi-kr6sh]

have to be hidrolyzed with magnesium

[@jeremyglick2917]

So I got a lot of answers to this question in listening to this podcast, but something I’ve always struggled with is waking up multiple times throughout the night (nocturia). It happens regardless of if I drink a lot of liquids before bed at night. I fall asleep easily but wake up multiple times throughout the night, and need to urinate. Sometimes I barely even have the need to urinate very much at all, but if I don’t get up to urinate, I can’t fall back asleep. Often I fall right back asleep after urinating, but sometimes it takes an hour plus to do so. I try and view sunlight directly outside right after sunrise for the correct times of cortical and dopamine release. I try not to drink many liquids right before bed and try to not eat 2 hrs before bed. I rarely consume any caffeine, but if I do it’s before 8AM. You mentioned the idea of Mayo inositol. I’m going to try and mix that with Camomile tea and consume it before bed. I am looking into taking magnesium threonate or bisglycinate. Any other advice I’d really appreciate cause it’s been like this all my life and it’s really annoying and something I’ve just been forced to live with cause I haven’t found a good solution.

[@victoriahoffman7781]

I quite literally struggle with waking up multiple times a night and therefore not being able to get any deep sleep and I feel like shit. My immune system takes a hit. I will then start to feel like I'm sick/getting sick. I also avoid light and especially blue light at a certain time. I drink 2 cups of coffe/day and I'm done by 9 a.m. I drink about 80-100 oz of water a day and I eat and train as an athlete. Heavy weight 3x/week and 149grams of protein a day plus fruits, veggies, complex carbs and very little processed food. I'm talking 90/10 on the real food to non processed and I still sleep like absolute garbage. I listened to Andrew hubermans podcast last year and started.taking magnesium l threonate. BESTTTTTTTTT Sleep I have literally ever gotten in my life!!!! And then around March/April 24, I started noticing my sleep wasn't as great anymore more often than not. I re listened to some of his podcasts and realized I was taking the mag threonate in the morning. He recommends at night. Started doing that and it helped get me right again. Was good for about a week or 2 and then back to shirty sleep. I decided to order the sleep stack he recommends. Still working on trying all the supps in small doses. Last nite I decided to up my intake of mag and took an additional 45 MG of it. Seemed to work wonders. I also started taking the vitamin d3 yesterday that came in the sleep stack as a free gift. Sorry for tye long response but I literally feel your pain. I feel like a completely different human when I sleep well. I feel functionable. And emotionally stable and mentally not down and moody. I was at my wits end with not sleeping. It had literally been goijg.on for years.. hope this helps.😊

[@ApexVball]

I am genuinely curious about your thoughts on the apparent financial conflict of interest between doing this episode (including past supplement recommendations) and the sponsorships of Momentous and AG1. It seems like it clouds the information in this case. Considering your role as a scientist I would love to hear you address this, if it hasn't been done already.

[@fodycord4654]

I think this is a solid question.

[@jin9897]

@@fodycord4654 he said if taken at higher than usual doses, they could become harmful to other functions. pre and probiotics are always good for your gut health. as he said you don't even need to take supplements that act as pro and prebiotics when you can get them through your own daily nutrition. if you're caught up on him prescribing ag1, he also said there are other supplements that will do similar things to ag1 and went over many ways to improve gut health rather than take ag1.

[@JD..........]

Promoting something that has positively impacted you isn't a crime. It would be if it was BS or harmful, but I see no reason why this applies here.

[@ApexVball]

@@JD.......... I don't think it's a crime either. However, it is widely accepted in the scientific field to declare conflicts of interest where they exist. Granted, the podcast is not a peer reviewed journal article and may not be held to the same standards. My feeling is that it would be good practice, not only as a scientist but as a podcast host, to discuss this apparent conflict transparently, especially considering the size of audience involved.

[@fodycord4654]

@@jin9897 I listened through a second time and it was a misunderstanding on my part. At my first listen, I took it to mean that taking capsule form pre/pro-biotics at all would lead to brain fog. However, that is not what he said at all. I have edited my comment because it was flat out incorrect.

[@Dearklandirina]

I’ve improved my family’s lifestyle thanks to your podcast and Gundry’s lectin “less” nutrition. Your “sleep” episodes helped me to fix my sleep anxiety after first pregnancy and now I’m learning more on supplements and preparation before my second pregnancy. Can we expect soon an extensive episode on this topic or an interview with an expert like Rhonda Patrick? Where can we learn more about tests and labs that make them. Which supplements should be stopped and which raised and so on. Good insurance and hospitals don’t do anything to screen your health ahead.

[@darkcrow42]

I have Ulcerative Colitis, so my diet is slightly restricted. I started taking multivitamins lately because of this to see if my mood and energy levels change. This as well as doing some exercise most days and no sugar in the evening. This video will help a lot to help determine what supplements I might need. Thank you.

[@Joseph1NJ]

ou might want to look into Dr Brooke Goldner's hyper nutrition protocol as you have an autoimmune disease.

[@uncommon1187]

They just started a study in Canada about the question if NR (nicotinamide riboside) will help for UC patients.. The study goes 2 years.. fingers crossed.

[@JoshuaKevinPerry]

BPC 157 pills do anything for ya?

[@brianyim22]

Thank you Andrew for providing the information I’m using to “fix” myself, so to say. Undoing 30 years of bad habits is a process and he’s provided more practical tools and advice than anyone else has. Cheers to free education!

[@sandranorris6374]

I wish I could hang out with You all day. I’m like a sponge & am joyfully soaking up as much if your wisdom & knowledge as possible. You’re a wonderful Balance of Humility & Brilliance ❤ 🧠

[@isaaclujan7998]

Very enlightening. Gotta love that we live in a day in time when Huberman is there spreading truly valuable knowledge!

[@Moshm4n]

I'd be interested in hearing you expand on your misgivings for specifically berberine. Whether it's a personal dispassion or of one condusive to clinical findings. Thanks for the top tier content as always! :)

[@sparkletooth]

I've looked into this a bit. It seems that Berberine's effects on testosterone levels may be sex dependent (increases T in men, but lowers T in women). More studies are needed but it may have a hormone balancing effect like other adaptogens. I've just started taking it for its touted longevity benefits. I'll only take it before consuming foods that will spike my insulin levels though (bread, rice, pasta, etc.) I generally do intermittent fasting and OMAD during the week. I take other herbs for hormonal balance and to increase testosterone as well.

[@iankovpedraza]

Huberman lab is another strong reason to look forward to Mondays

[@nicholasrenfro390]

You should bring in a sales specialist and do an episode on the science of sales, persuasion, and influence!

[@geraldtomer4998]

Your the interesting person going over boring topics. Life is not a boring topic. Thank you for you service

[@shellsanesque]

Tyvm. I’d really like an episode exploring supplement options/pathways for perimenopausal women. There is a LOT of hype right now and would be nice to be more familiar w the science

[@cat_tastic2311]

Agreed. I’d love this topic to be explored reliably and thoroughly too.

[@nutrisoyboy]

Thanks Dr Huberman! In future episodes, would you be able to discuss how to evaluate brands of different supplements (e.g. how to read lab test reports etc)? Also, would be good to do a session on all the behavioral protocols and supplementation protocols of the guests that have been on your podcast. Lastly, a session on bloodwork would be great. Thank you so much once again. Your podcasts have really changed my life!

[@blackrelaxationwhitenoise]

Hi, not an expert but if you research the brands that Huberman advertise, they have the same common third party quality control of the ingredients, which is they all are certified by NSF. The gold standard for quality and you’re certain that what is on the label are correct, and they also check multiples multiple substances that are bad for human consumption.

[@mohafar3429]

Another beautiful session! We love you!

[@debbiesquizzero-evidential9007]

Love, Love, LOVE, this episode!! Incredible Information!! ! Thank you Dr. Huberman!! 👏👏👏👏👏👏

[@TellurdogIsayhi]

Andrew, thank you so much for all you do, man. Seriously. You’re an absolute life changer.

[@spontaneousbootay]

Man this topic is so complex. Taking forever to research what i need from the right place. This stuff is so potent and the info for it is all over the place.

[@jopo7996]

Thanks for supplementing my knowledge base.

[@c0rvidae]

Smooth 😂

[@ralaGarces]

Clever

[@jeffreyaudet1400]

Just found Andrew Huberman from the 2 bears 1 cave podcast. Loved his backstory and how genuine he is. He's passionate about everything he talks about. Wish it didn't take so long. Def have to go back and watch him on JRE now. But I'm going to watch this first. Love all the timestamps!

[@johnfallin4762]

I would be fascinated by an episode on lungs / sinus / breathing related health. Particularly as it relates to those microbiomes and how that can help prevent illness

[@stayinfrosty6460]

Huberman, you’re the man! If only I had gotten better grades in high school, I would’ve taken your courses at Berkley! Let me know if you’re ever at a JC! I’m not holding my breath. I appreciate your teaching style. Keep the info coming!

[@brendabrenner2891]

Interested in long COVID, long Lyme, autoimmune help/support.. little help usa❤️

[@timr8456]

Been taking creatine for the last month or 2 love it. Andy Galpin called it the “Michael Jordan of supplements” on this podcast

[@JeramieSaito]

I finished the entire 2 hours in one sitting and learned a lot. Thank you!

[@TheBruceKeller]

I think the best nutritional advice I got from this podcast was about making sure to get enough fiber. Fiber is fuel for your gut biome, which then helps with almost everything else. Fiber has come a long way from 'it helps you poop.'

[@tubo1812]

What is your main source of fiver?

[@maciejjamrozy]

@@tubo1812 I'd go for porridge (oat flakes)

[@Howitchewstofeel5gum]

Pretty sure this podcast has emphasized time and time again that fermented foods like Sauerkraut and Kimchi are way more important and beneficial for your gut microbiome than fiber (which is still beneficial in other areas, though).

[@LJ2K2025]

@@Howitchewstofeel5gum not really, most probiotics are destroyed, it's better to eat prebiotic fiber to feed the good bacteria already there than just adding more.

[@TheBruceKeller]

@@Howitchewstofeel5gum Those have the best of both worlds, because they have fiber too, along with the probiotics and enzymes etc.

[@4eversearch]

Dr. Huberman, Many thanks for your amazing generosity of providing such a gift of knowledge to the world This podcast, as many other of your podcasts, are phenomenal in content and delivery. Afrer listening to your podcasts, and few interviews you gave to other people,I got a very clear impression of you as a person of high integrity and noble character. What a fabulous additional bonus!!! I envy all of your students at Stanford:):)

[@yankelovich]

You rock, duderino! Thanks a bunch. You add so much to my life and health.

[@leec5237]

Excited for the episodes on hormones for women. I’m in surgical menopause at 44 after full hysterectomy. The research out there is so contradictory. Looking forward to the Huberman take.

[@metta6516]

I have a doubt. If I skip the sponsor's part, does it affect the algorithm somehow? Because I don't want to prejudice in any way this channel since it is probably the best channel in the whole internet.

[@АнварСангонов]

Andrew Huberman is the person who thought by his podcasts a man who makes own content which I use now. Thank you very much Mr Huberman, I wish you keep doing your neuro work.

[@Marissavmt]

Thank you for sharing .I would love to see a video on chiropractic adjustments and the body. As a massage therapist clients are very black and white about this kind of treatment.

[@nas3426]

So much love and respect for you from Australia 🇦🇺 Mr Huberman ❤ Thank you 🙏🏼

[@random-v6w]

Hello sir! Could you please do an HLP episode on Pain Killers? Their neuro chemistry, how pain/pleasure system works in the brain, their addiction tendencies, side effects, safe limits, etc. Btw active listener and a big fan of your pod. Thanks a lot 🙏

[@WMFOREVERYOUNG]

I'm so grateful for your Podcast. My husband and I are greatly benefiting from your shows ❤️ And I'm surprised I've been taking some of the vitamins you recommend. Smart boys make the world a better place. #lovenerds #lovescientists

[@psr_m3]

Fantastic podcast, as always. Your content is game changing. Could you do one on Arthritis and Autoimmune diseases such as Ankylosing Spondylitis?

[@eugeniebreida]

Yes, please. And psoriatic arthritis as well.

[@krind]

Thank you Dr Andrew for your support. You are a legend.

[@schnotty]

If you haven't already can you do an episode specifically for graveyard/night workers, midnight to 8am in my case? Like when to stop caffeine intake during that time, should I try to get sunlight before I goto bed at 9 or 10am or instead before the sun goes down in the evening? Also I'm a bartender and drink on the job so how might one who drinks excessively ensure proper nutrition through supplements and whatnot? Thanks for putting in the work for us!

[@hubermanlab]

Please see episode on Shift Work at hubermanlab.com

[@medusa_lives]

Huberman!! Mega fan here! I can’t WAIT to hear the sunscreen episode. Also, have you heard the Tim Spector episode on Diary of a CEO? He says supplements are basically pointless. Would love your take on that episode!