The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: Developing a Rational Approach to Supplementation for Health & Performance
In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Mateina: https://drinkmateina.com/huberman
Timestamps
(00:00:00) Supplementation
(00:00:12) Behavior, Nutrition, Supplements & Prescription Drugs
(00:03:16) Supplementation Context & Individual Needs
(00:04:44) Foundational Supplements; Tool: Vitamin & Mineral Supplements
(00:06:20) Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
(00:08:22) Sponsor: Eight Sleep
(00:09:45) Sleep Supplements; Tool: Caffeine & Food Timing
(00:10:40) Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
(00:11:43) Tool: Falling Asleep, Magnesium Threonate & Apigenin
(00:12:58) Tool: Test Single-Ingredient Supplements
(00:15:00) Melatonin
(00:15:48) Hormone Support, Behavior & Nutrition
(00:17:05) Fadogia Agrestis, Dosage & Cycling
(00:19:24) Tongkat Ali & Free Testosterone
(00:20:24) Menstrual Cycle & Supplement Effects
(00:21:28) Sponsor: AG1
(00:22:41) Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
(00:25:08) Neuromodulators, Alpha-GPC & L-Tyrosine
(00:26:51) Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
(00:29:10) Sponsor: Mateina
(00:30:19) Omega-3 Fatty Acids & EPA
(00:32:14) Protein & Food-Based Supplements
(00:34:44) Recap & Key Takeaways
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