Dr. Andrew Huberman's Sleep Stack | The Tim Ferriss Show

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Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on KZbin and all podcast platforms.
Please enjoy!
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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Brought to you by Athletic Greens’s AG1 all-in-one nutritional supplement athleticgreens.com/tim, Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating eightsleep.com/Tim, and Protekt’s REST sleep supplement protekt.com/tim

[@noblelashley1523]

Magnesium threonate L -Theanine apigenin 900mg myoinositol Is that right?

[@Morgan-Zolko]

Yes

[@abujunayed]

When though? Right before bed?

[@requiem47-hw1no]

​@@abujunayedhalf an hour before bed

[@Still-We-Rise]

Where do you buy them?

[@redroger3637]

@@Still-We-Rise … Amazon (Amazon’s choice, which is based on customer satisfaction, number of returns etc)

[@friarkhan]

I feel like there needs to be a transcript of this entire conversation because it's 100% pure gold!

[@KavanaughPerformance]

@friarkhan totally agree! There is a transcript option if you click on the icon with the 3 horizontal dots to the right of the "clip" icon.

[@shubhamarya1918]

Me watching this at 3:00 am with dark circles under my eyes

[@heyimdrod]

2:19 am for me. Close enough!

[@jammyjamjars6995]

2:54am for me, I’m closer lol

[@shoetoolbraa6882]

Watching while smacking my head screaming why the hell can’t you sleep

[@Nunya24567]

This made me laugh so hard

[@Mathetesofscripture]

Proof that you need this information

[@robertkoehler1641]

Chamomile/ Lemon Balm tea with a little Glycine to lightly sweeten, Mag-Glycinate 140mg. Mag-Threonate and L-Theanine. My Go-to most nights

[@triciagrame4498]

creatively and brilliantly presented - it has become my drug of choice

[@davidjordan2011]

I'm having generally excellent results with glycine. One reported result of glycine is that it makes dreams more vivid (and I see this, too; in fact, when I first started using glycine (and took, as I recall, a larger-than-usual dose), I had a long, vivid lucid dream). Andrew Huberman talks about the inconvenience of waking up, and waking up from a dream, and sometimes I do so, but usually I fall back asleep quickly enough.

[@stevelibby3]

My go-to for the past few years have been 2 blends from Tria Alchemy called Rest & Third Eye...I highly recommend!

[@eastcoast4233]

Also has strong kegel muscles which can help you manage the fluid in your bladder decreasing the need to go to the toilet as an early stage.

[@kumartamil6]

You might consider taking (30-60 min before bed): 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate 50mg Apigenin 100-400mg Theanine (3-4 nights per week I also take 2g of Glycine and 100mg GABA.) *I would start with one supplement (or none!) and then add one at a time as needed. Some people do not need any supplements, and some people like theanine but not magnesium, etc. so you have to determine what is best for you. **Don’t take theanine if you have overly intense dreams, sleep-walk, or have night terrors. ***Also, some people (~5%), get an agitated stomach from magnesium supplementation, in which case, do not take it.

[@wulfW]

Why magnesium bisglycinate if he mentioned threonate? I have bisglycinate but I'd imagine there's a reason he specified one

[@francesca333]

How big of dose for the magnesium and apoginine? Thank you

[@davidgrana1268]

How much better is taking apigenin vs chamomille tea?

[@niels5587]

Andrew you say you take Myo Inositol every now an then. Since I heard you recommend it I've been taking it every night. Is that safe or should I stop and only apply it when needed? Thank you.

[@JohnSmithAnythingChannel]

Hate to say it dude, but Dr. Huberman's probably not going to respond. We're not even on his channel, and he also has a lot to do to just be scrolling through comments on someone else's channel. I hope you find out what you need to though.

[@JohnSmithAnythingChannel]

Update: found where someone asked a similar question and someone else's response was that you can build a tolerance to it.

[@niels5587]

@@JohnSmithAnythingChannel Right haha think I got carried away. I noticed in his recent appearance he doesn't mention inositol in his sleep stack anymore

[@zainahaddad1127]

@@niels5587 Can you link to the video of his recent appearance talking about his sleep stack?

[@CiaoFooTanks4AllTheFish]

This info for kidneys is very important herein, thanks for the new understanding of water drinking, as I still believe the little old lady at the bus stop who told me never to gulp but to sip to make sure we are absorbing. I tend to evacuate in 30 minutes when I drink water even if it's only a cup at a time.

[@kimbrahunter7760]

How much Apigenin and Mag L- Threonate?

[@cynthiathurman3108]

I take these supplements, but my question is, why did he say he only takes myo-inositol "once in a while?" Can you develop a tolerance or does it lose its effectiveness if taken regularly?

[@jimbotarkinton]

The context was waking up at 3AM to go to the bathroom, it can be difficult to go back to sleep. Taking inositol (all inositol supplements sold are myo inositol - I buy NOW Inositol - it’s myo inositol) helps you get back to sleep faster. I’ve been using it for this and it works. You take a heaping spoonful of the powder mixed in Half a pint of water and guzzle. The powder will not dissolve. It does not taste bad.

[@luca_vl]

You can develop a tolerance for it, and its also more cost effective to take it sporadically

[@christyturpel]

I love you two together!!!!

[@Kirk690_0]

that last comment has really hit home, so glad i saw this. as someone who struggles with falling asleep, i started taking a supplement with theanine in it, an it seemed to help me fall asleep quicker. i have pretty vivid dreams always, but id just remember them in the morning, i wouldnt wake up. i also occasionally have sleep paralysis or night terrors but not very often unless im exhausted. since taking the supplement with theanine in it, iv been waking constantly from sleep paralysis or night terrors and not understanding why as im less stressed now, have a better sleep environment than ever before. that last little bit might be the answer im looking for! shame iv already taken tonights tablets lol we shall see tomorow i guess!

[@ihmintz]

what happened

[@Kirk690_0]

@@ihmintz i have in fact been sleeping way better and dont think iv had a bout of sleep paralysis since! i still have weird vivd dreams but they arent waking me up anymore, or so it seems, so there could be something to to what he says about theanine

[@w2012z]

I've tried Theanine for 10 days. And my dreams kept waking me. Jolt reaction of vivid dreams (which I normally don't have. I stopped taking Theanine. Di anyone have side effect with the Magnesium threonate?

[@bluemeaford]

No I don’t. I also stopped using L-Theanine before bed. As Huberman mentions, it does have that effect for some people. That’s why he said the Magnesium T and Apegenin (sp?) are the 2 he recommends if he had to choose only 2.

[@Username4453]

I've been trying l threonate before bed but it gives my energy and I wake up a lot and don't go into deep sleep.

[@journeylvr]

Threonate kept me away as well!

[@umerk44]

What's the recommended dosages for these? I want to try threonate

[@coltonbest5358]

He says like 400 mg in his video about sleep supplements

[@stacy3581]

You need to try adding Ashwagandha to that stack. Game changer if quality source.

[@dsargsyan23]

What brand please if you could, thank you

[@ConflictedYouth]

​@@dsargsyan23 Costco has good brands

[@matthewmore6893]

Will im going to try dr bergs sleep aid quiting melatonin

[@AleCardenasRealtor]

Where are the ammounts?

[@94nolo]

No glycine mentioned. I'm quite surprised!

[@albardo08]

Inositol is NOT an amino acid.It's a sugar.

[@KJB0001]

what about the phosphatidylserine

[@Treehandler]

My sleep stack is hard work

[@lukeseven4719]

Unfortunately- many people “work hard” and still can’t sleep. Thanks Captain Obvious. Yet. You’re still watching this?

[@gastropodahimsa]

Inositol is not an amino acid. It is a sugar.

[@sgtaneja]

Optimal sleep has got nothing to do with the brain and everything to do with the gut, the liver , the kidneys, the spleen & the adrenals.

[@myphonyaccount]

5 drops THCA , 2 drops indica THC. Feet on the wall 30 minutes before bed pees more out before you fall asleep.

[@shrimpslushi5781]

Weed disrupts your REM sleep. May make you relaxed but ruins your restorative portion of sleep

[@marcibunn]

❤thank u!

[@kumartamil6]

🎯 Key Takeaways for quick navigation: 00:57 *💤 Dr. Huberman's current sleep stack includes magnesium threonate, apigenin, and occasionally 900mg of myoinositol to aid in falling back asleep after waking up in the middle of the night.* 01:37 *💧 Sipping fluids instead of gulping them down can help reduce the urgency to urinate during the night, affecting sleep quality.* 03:28 *🌿 Dr. Huberman's top choices from his sleep stack are magnesium threonate and apigenin, with caution advised for theanine due to its potential to increase dream vividness.* Made with HARPA AI

[@michaelzelbel205]

Awesome!

[@jimb2172]

I want to dream again

[@White1nsane]

magnesium, zinc, l-argininge, sometimes CBD oil

[@indyd9322]

Why be this technical about sleep? Multiple supplements and electronic sleep tracking? Unless you have bad insomnia, it seems like overkill.

[@rockymode1841]

It doesn't work

[@Realistuuul]

Treonate....find where.. ?!

[@ImInTheeEntry]

Amazon

[@guinea_horn]

The intro is **so loud** and your voices are so calm and quiet. Annoying as hell

[@ResearchTestable]

Myoinositol, an amino acid??? No it's not. It's a sugar alcohol, a carb. What on earth.

[@shrimpslushi5781]

I think he got in confused with L-Theanine

[@ps-gh3hu]

Common guy just give me the damn priscription, don't want to listen to this mumbo jumbo

[@RobertWadlow292]

It's less than 5 minutes. You can just watch on 1.5 - 2 x speed

[@reneeraw6927]

You’re that person that never attended 8am classes in college

[@Gukzilla]

Melatonin and done, bye bye.