Andrew Huberman
Host of Huberman Lab · Guest on On Purpose with Jay Shetty · Guest on SmartLess
Andrew Huberman is a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine. He is best known as the host of the *Huberman Lab* podcast, where he shares science-based tools for health, performance, and everyday life.
Products they talk about
AGZ Sleep Supplement👍 Recommends
…andrew huberman discussing his custom sleep supplement formulation
“I take AGZ because I help them build it. It just has a bunch of things like magnesium 3 and 8 and saffron and tart cherry, the things that have either been shown or are, you know, gradually they're amassing research data to other people, studies out there to support that it can facilitate either transition to sleep or sleep.”
on Huberman Lab
Acetyl-L-Carnitine👍 Recommends
…acetyl-L-carnitine for reducing aggression and improving ADHD symptoms
“There is a study that explored how a particular pattern of supplementation in kids with ADHD was able to reduce aggressive episodes and impulsivity and increase self-regulation. The title of the study is Efficacy of Carnitine in the Treatment of Children with Attention Deficit Hyperactivity Disorder. Even though they put carnitine in the title, what they focused on was whether or not acetyl L-carnitine supplementation could somehow adjust the behavioral tendency of these kids with ADHD. And to make a long story short, indeed, it did. There was a very significant effect of acetyl carnitine supplementation on improving some of the symptomology of ADHD.”
on Huberman Lab
Alpha-GPC👍 Recommends
…discussing acetylcholine-enhancing compound for cognitive focus and learning
“One such compound is so-called alpha GPC, which is a form of choline and increases acetylcholine transmission. Dosages as high as 1200 milligrams per day have been shown to offset some of the effects of age-related cognitive decline, improve cognitive functioning. People that don't have age-related cognitive decline, typically when people are using alpha GPC to study or to enhance learning of any kind, they will take somewhere between 300 and 600 milligrams.”
on Huberman Lab
Alpha-GPC👍 Recommends
…discussing cognitive supplement alpha-GPC used alongside PEA for focus enhancement
“I personally take PEA from time to time as a focus and work aid in order to do intense bouts of work. Again, I don't do that too often. It's usually for mental work. And I will take 500 milligrams of PEA and I'll take 300 milligrams of alpha GPC. It leads to a sharp but very transient increase in dopamine that lasts about 30 to 45 minutes. And at least in my system, I found to be much more regulated and kind of even than something like L-tyrosine.”
on Huberman Lab
Alpha-GPC👍 Recommends
…andrew huberman discussing alpha-gpc for focus and cognitive enhancement
“I actually think that a lot of people who are very intellectually engaged, which clearly you are over many, many years and very physically active and healthy, there's a lot of capacity there. And unless there's something to really absorb all that capacity, you can get multiple tracks going. And we sometimes think of that as anxiety or even some people will say it's ADHD. I take alpha-GPC before a workout sometimes or if I need to – if I ever need to focus late in the day, I don't want caffeine because it impedes my sleep.”
on Huberman Lab
An Immense World👍 Recommends
…andrew recommending science writer ed yong's book about animal sensory abilities
“Recently, I've been listening to a book that I read previously, which I love. By the way, I love Livewire. Recently, I've been listening to a book that I read previously, which I love. Ed Yong wrote a book called An Immense World. He's not a scientist, but he's a science writer, and it's about different sensory modalities that different animals use. Yeah. And for an animal lover like me, I found it really spectacular.”
on Huberman Lab
Andre Agassi's Autobiography👍 Recommends
…discussing memoir about tennis player andre agassi and his father
“I read Andre Agassi's book, Open, which is basically a story of his dad pushing him to play a game he did not want to play. Yeah, yeah, that's maybe the best sports memoir ever. That's like – that's a great book. Yeah, his dad was like a boxer and basically trained him in tennis like a boxer.”
on Huberman Lab
Apigenin👍 Recommends
…sleep supplement supporting improved sleep quality and consistency
“There are supplements that for most people will greatly improve their ability to fall and stay asleep. And the three main supplements in that category or that kit of sleep supplements are magnesium threonate, apigenin, A-P-I-G-E-N-I-N, and theanine. 50, 5-0 milligrams of apigenin.”
on Huberman Lab
Ashwagandha👍 Recommends
…cortisol reduction through supplementation with stress-modulating herbs
“Another way to reduce cortisol was discussed in our episode on heat and the use of sauna and heat, but also hot baths. If you don't have access to a sauna, you could do a hot bath. And of course, some of you may be interested in exploring the supplementation route and for reductions in cortisol, really the chief player there is ashwagandha, which is known to decrease cortisol fairly potently. I should just warn you that if you're going to use ashwagandha in order to reduce cortisol, first of all, check with your doctor or healthcare provider before adding or subtracting anything from your supplementation or health regimen.”
on Huberman Lab
Atomic Habits👍 Recommends
…introducing the guest and his bestselling book on habit formation
“James Clear is the author of Atomic Habits and one of the world's foremost experts on how to build rock-solid habits that better your physical and mental health, work, and relationships. Today, we discuss how to build a habit and how to break bad habits as fast and durably as possible.”
on Huberman Lab
Atomic Habits👍 Recommends
…book on habit formation and behavioral change for health support
“At least some of the good habits and behavior modification like what you find in Atomic Habits and various things on maintaining good behavior is a support for this. And so I just want to highlight that a lot of people think that, oh, well, medication is all you need.”
on Huberman Lab
Berberine💬 Mentioned
…natural supplement alternative to metformin for blood glucose management
“This is interesting. So just to remind people, metformin and then the poor man's version of it is berberine, which is sold as a supplement. They basically do the same thing. They lower blood glucose. In fact, I will tell anyone that decides to take metformin or berberine that if you don't consume enough starchy carbohydrates with it, it can give you a brutal headache because you become hypoglycemic.”
on Huberman Lab
Berberine👎 Not a fan
…discussing berberine for TMAO reduction but noting negative side effects
“Berberine actually slightly decreases the conversion to TMAO as well, probably through alteration of the gut microbiome. I'm going to skip the berberine because berberine gives me brutal headaches and it makes me create carbohydrates because it drops my blood sugar. It has many other effects, including the dawn phenomenon, where it drops your blood sugar when you're sleeping and you can't even realize it.”
on Huberman Lab
Berberine💬 Mentioned
…discussing berberine as an over-the-counter glucose disposal supplement
“There are other ways to clear out blood glucose that involve supplements or prescription drugs. These are so-called glucose disposal agents. Glucose disposal agents, such as metformin, which is a prescription drug, or berberine, which is an over-the-counter substance, will lead to very dramatic reductions in blood glucose. I've tried berberine before. If you take berberine and you have not ingested carbohydrates, many people, including myself, experience a splitting headache because it is a glucose clearing agent.”
on Huberman Lab
Berberine👍 Recommends
…natural alternative to metformin for blood sugar management
“Some people will know the kind of a poor man's version of this is actually a tree bark extract called berberine, which accomplishes the same thing. I'm writing it down. I mentioned that because, but then you would want to stop taking metformin.”
on SmartLess
Can't Hurt Me👍 Recommends
…discussing motivation and self-discipline through autobiographical works
“I mean, to borrow from the mighty David Goggins who's kind of the – I don't know if you're familiar with David, but author of Can't Hurt Me and he's been on this podcast and a real proponent of doing hard things every single day, not because he wants to do them, but precisely because he doesn't want to do them.”
on Huberman Lab
Coenzyme Q10👍 Recommends
…supplement for egg quality and mitochondrial function
“I've seen a few papers that suggest that coenzyme Q10 and L-carnitine might be beneficial for egg quality. Yes. And in males, sperm quality. But we're talking about eggs here. Do you include that? Yes. And I would say it's probably because of inflammation, right?”
on Huberman Lab
Daily Rituals👍 Recommends
…discussing daily routines and stimulants for focus among creatives
“I'm not going to lean everything on the visual system, but I've been listening to this book that unfortunately is only available as an audio book called Daily Rituals, which it's got two minute chapters and it describes the daily rituals of writers and artists and creatives. And it's very interesting that across many of those chapters, you find the same thing, which is that almost all of these people had a ritual of taking some stimulant, typically caffeine, sometimes more aggressive stimulants, but caffeine, and then something to restrict their visual world, make it more tunnel vision.”
on Huberman Lab
Do the Work👍 Recommends
…introducing steven pressfield's books on overcoming creative resistance
“Steven Pressfield is an author of numerous historical fiction and nonfiction books, including the now iconic War of Art and also the book Do the Work, which both focus on understanding the forces in our minds that barrier us from being our most focused, creative, and productive selves.”
on Huberman Lab
Dopamine Nation👍 Recommends
…referencing colleague's book on dopamine regulation and addiction
“Well, you may be encouraged to learn that the great Anna Lemke, my colleague at Stanford, right, an MD and psychiatrist like you who wrote Dopamine Nation, has a book. Amazing work. Amazing work. She's an amazing woman at the level of clinician, human being, just all around, and such a pioneer. If you look back, she's been five to 10 years ahead of everybody else in terms of her understanding and beliefs about where we're going vis-a-vis the neuroscience impact of social media, etc.”
on Huberman Lab
Dopamine Nation👍 Recommends
…reference to using book to help understand addiction and reward circuitry
“Each one of them was looking like a failure to launch. You know, graduated high school, was not highly motivated to go off to college or went to community college and stopped doing that, was working then lost their job or they were not in a career path that was going to sustain them independently. YouTube are video game enthusiasts, to say the least, and all were convinced they had ADHD, all medicated. By now, I'm happy to say, with some explanation of reward circuitry and Ana's book, giving them Ana's book, Dopamine Nation, and obviously really hard work on their part.”
on Huberman Lab
Drown Proof👍 Recommends
…huberman discusses andy stumpf's book with enthusiasm and appreciation
“I read your book, Drown Proof, recently. Which makes me nervous, by the way. I tell you that before we start. I've read a lot of books, including a lot of the quote unquote seal books. It's awesome. I'll mention a few of the reasons why it's awesome, but I'll let people read it for themselves.”
on Huberman Lab
Eight Sleep Pod 4👍 Recommends
…personal anecdote about dynamic temperature control mattress improving sleep quality metrics
“My 8 Sleep mattress, which I love, love, love, love, and yes, they're a podcast sponsor, but I would use one to anyone. It knows what temperature adjustments need to be made across the course of the night. I put in what I think is best, but it's updating all the time now because it has updating sensors, like dynamically updating sensors. I'm getting close to two hours of REM sleep a night, which is outrageously good for me. Much more deep sleep.”
on Huberman Lab
Garlic👍 Recommends
…noting garlic compound allicin helps reduce TMAO conversion from carnitine
“There's a compound in garlic called allicin. It's also part of the scientific name, the genus of types of garlic. And this can help decrease the conversion to TMAO. I'm going to continue to take the 600 milligrams of garlic every time I take my L-carnitine.”
on Huberman Lab
Harry Potter and the Cursed Child👍 Recommends
…mentioning visiting the Harry Potter stage play in New York
“And I always go to New York for our birthdays together. We went and saw the Harry Potter play. Oh, it's so good, right. I saw it in New York too. It's so good.”
on On Purpose with Jay Shetty
L-Carnitine👍 Recommends
…supplement for egg quality and reproductive health
“I've seen a few papers that suggest that coenzyme Q10 and L-carnitine might be beneficial for egg quality. Yes. And in males, sperm quality.”
on Huberman Lab
L-Theanine👍 Recommends
…sleep supplement supporting improved sleep quality and consistency
“And the three main supplements in that category or that kit of sleep supplements are magnesium threonate, apigenin, and theanine, T-H-E-A-N-I-N-E. 100 to 400 milligrams of theanine taken again alone or in combination with the other supplements mentioned in this stack. Many people find that the theanine allows them to get really drowsy and fall asleep, sleep really deeply and they feel much more refreshed the next day.”
on Huberman Lab
L-Tyrosine💬 Mentioned
…cautioning about dopamine precursor supplement for focus with psychiatric considerations
“L-tyrosine, it's an amino acid that acts as a precursor to the neuromodulator dopamine. The dosaging can be very tricky to dial in. Sometimes it makes people feel too euphoric or too jittery or too alert that they are then unable to focus well. So the dosage ranges are huge. You see evidence for a hundred milligrams all the way up to 1200 milligrams. It's something that really should be approached with caution, especially for people that have any kind of underlying psychiatric or mood disorder.”
on Huberman Lab
Livewire👍 Recommends
…andrew praising and recommending david eagleman's neuroscience book
“Recently, I've been listening to a book that I read previously, which I love. By the way, I love Livewire. Thank you. I'm not just saying I've read it like three times. Thank you. When it came out, I need to revisit it. I like to reread books. Yeah. I believe in rereading books.”
on Huberman Lab
Maca root👍 Recommends
…discussing supplements with peer-reviewed research for increasing libido
“There are many such substances, but three that in particular have good peer-reviewed research to support them are maca, M-A-C-A, which is actually a root, tongat ali, also sometimes called longjack. The studies on maca are quite convincing that consumption of two to three grams per day of maca, which generally is sold as a powder or a capsule, typically consumed early in the day because it can be somewhat of a stimulant.”
on Huberman Lab
Magnesium Threonate👍 Recommends
…sleep supplement supporting improved sleep quality and consistency
“There are supplements that for most people will greatly improve their ability to fall and stay asleep. And the three main supplements in that category or that kit of sleep supplements are magnesium threonate, so T-H-R-E-O-N-A-T-E. For many people, taking 145 milligrams of magnesium threonate can be very beneficial.”
on Huberman Lab
N-Acetylcysteine (NAC)👍 Recommends
…andrew huberman discussing nac for immune support while traveling
“Before we went on, Mike, we were talking about NAC, N-acetylcysteine. I take it once a day consistently, but I'll take it three times a day if I'm traveling a lot because I'm around sick people when I travel, especially in winter, or if I feel like I'm getting run down. And there the data are pretty interesting. There's at least one study showing that it reduced flu transmission where people were deliberately exposed to flu.”
on Huberman Lab
N-Acetylcysteine (NAC)👍 Recommends
…supplements to help prevent flu and support immune function
“N-acetylcysteine, also called NAC, is a glutathione precursor. There's a beautiful study showing that when people signed up for a study where they were deliberately exposed to people who had flu. And they either got NAC two or three times a day at about 600 to 900 milligrams per day or not.”
on SmartLess
NMN (Nicotinamide Mononucleotide)👍 Recommends
…NAD-pathway supplements for energy and cellular growth
“I take sublingual NMN in the morning to increase energy. MNNs? NMNs. Oh, got it. It's different. You could either take NR or NMN. Here's the interesting thing about increasing NAD. I noticed, this is just anecdotally, but so do other family members, et cetera. When I take NMN or NR, my hair grows very, very fast. My nails grow very thick.”
on SmartLess
Nicorette Gum💬 Mentioned
…discussing nicotine delivery systems and their effects on health
“I do a Zin gum combo. Okay, I have a lot to say about this. Before I do that, just very quickly, first of all, I want to put a full disclaimer. I have no financial relationship to what I'm about to describe in any way.”
on SmartLess
On the Death and Dying💬 Mentioned
…foundational psychological work on stages of grief and loss
“Some of the myths and misunderstanding arrive from the beautiful work of Elizabeth Kubler-Ross, a psychologist who wrote the famous book on death and dying. The different stages of grief very quickly are denial, anger, bargaining, depression, and acceptance.”
on Huberman Lab
Phenylethylamine (PEA)👍 Recommends
…discussing phenylethylamine supplement found in chocolate for focus and dopamine
“Now, there is one compound that you are all familiar with and you've probably actually taken without realizing it that increases dopamine. And that's something called PEA for phenyl ethylamine, technically beta phenyl ethylamine. PEA is found in various foods. Chocolate just happens to be one enriched in PEA and can increase synaptic levels of dopamine. I personally take PEA from time to time as a focus and work aid in order to do intense bouts of work. Again, I don't do that too often. It's usually for mental work. And I will take 500 milligrams of PEA and I'll take 300 milligrams of alpha GPC.”
on Huberman Lab
Phosphatidylserine👍 Recommends
…exploring supplement synergies for reducing ADHD symptoms in children
“There's another compound, phosphatidylsterine, that has been explored for its capacity to improve the symptoms of ADHD. Phosphatidylsterine taken for two months for 200 milligrams per day was able to reduce the symptoms of ADHD in children. It has not been looked at in adults yet, but this effect was greatly enhanced by the consumption of omega-3 fatty acids.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body💬 Mentioned
…host's personal book on science-based health protocols
“I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years. It covers protocols for everything from sleep to exercise to stress control. The book is now available by presale at protocolsbook.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…andrew huberman introduces his new book on protocols for human health
“All right, my book is finally ready for release. Protocols, an operating manual for the human body is coming out in three months. It's my first book and I've been working on it for many years now. And it's really a reflection of decades of research and experience that came even prior to starting the book. My goal for this book is that it serves as an easy to use manual for dealing with any number of different pain points or performance goals that you might have in terms of mental health, physical health and performance. It covers the science and most effective protocols for sleep, nutrition, exercise, focused learning and neuroplasticity, stress management, and much more. The launch date is September 15th. You can learn more about it or pre-order by going to protocolsbook.com. It's also available on amazon.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…introducing new book on science-based protocols for human optimization
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…host's upcoming book covering science-based protocols for health optimization
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…comprehensive guide to science-based health protocols
“I have a new book coming out, it's my very first book. It's entitled Protocols: An Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. It covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…announcing new book on science-based health and performance protocols
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation. The book is now available by presale at protocolsbook.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…announcing new book on science-based protocols for optimizing human body
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years. And that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…book covering science-based protocols for sleep exercise and stress
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise, to stress control, protocols related to focus and motivation. And of course I provide the scientific substantiation for the protocols that are included. The book is now available by presale at protocolsbook.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…author's new comprehensive protocol book covering sleep, exercise, stress management
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…science-based health and performance protocols book
“I have a new book coming out. It's my very first book. It's entitled protocols and operating manual for the human body. This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise, to stress control protocols related to focus and motivation. And of course I provide the scientific substantiation for the protocols that are included. The book is now available by presale at protocolsbook.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…comprehensive guide covering science-backed protocols for human health and performance
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation. And of course, I provide the scientific substantiation for the protocols that are included.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…mentioning the host's book of science-based protocols and operating manual
“Thanks to James's incredible depth of knowledge, generosity, and clarity of communication, today's conversation about habit formation is filled with useful tools. That covers protocols in the form of one to three page PDFs that cover everything from how to optimize your sleep how to optimize dopamine deliberate cold exposure we have a foundational fitness protocol.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…announcement of Andrew Huberman's science-based protocols book
“I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years. And that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…host's new book on science-based protocols for sleep, exercise, focus, and motivation
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation. The book is now available by presale at protocolsbook.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…huberman promoting his new comprehensive book about science-based health protocols
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years. And that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…comprehensive guide covering science-based protocols for human health
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an operating manual for the human body. This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep. To exercise to stress control protocols related to focus and motivation. And of course, I provide the scientific substantiation for the protocols that are included. The book is now available by presale at protocolsbook.com.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…announcement of first published book covering science-based protocols for human health
“I have a new book coming out. It's my very first book. It's entitled Protocols and Operating Manual for the Human Body. This is a book that I've been working on for more than five years. And that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control protocols related to focus and motivation.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…announcing publication of comprehensive health and wellness protocols book
“I have a book that I have been working on for more than five years and that is based on more than 30 years of research and experience and it covers protocols for everything from sleep to exercise to stress control protocols related to focus and motivation and of course I provide the scientific substantiation for the protocols that are included the book is now available by presale at protocols book dot com. There you can find links to various vendors you can pick the one that you like best again the book is called Protocols an operating manual for the human body.”
on Huberman Lab
Protocols: An Operating Manual for the Human Body👍 Recommends
…andrew huberman announcing his upcoming book on science-based health protocols
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years, and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control.”
on Huberman Lab
Rethinking Food Reward👍 Recommends
…recommending academic paper on food reward and preference mechanisms
“If you want to learn more about food reward and food reinforcement, because it turns out those are slightly different things, there's a wonderful review written by Ivan de Arujo. They have a middle author, Mark Schachter and Dana Small. It's called Rethinking Food Reward, and it was published in the Annual Reviews of Psychology. You can find it very easily online. It was published in 2019. And it's a beautiful deep dive, although quite accessible to most people, about how different foods and the way that we perceive them impacts our brain and body, and why we like the things we like, and how to reshape what we like.”
on Huberman Lab
Spark: The Revolutionary New Science of Exercise and the Brain👍 Recommends
…discussing how movement and exercise drive brain plasticity and health
“There's this idea that was, at least to me, first put forth in a book called Spark. Do you know John Rady's book? It came out some years ago. He's a physician, I believe, trained at Harvard Med. And he talked about the essential requirements for movement in brain plasticity. This was early days of understanding neuroplasticity, but he talked about brain derogative nootrophic factor.”
on Huberman Lab
Spirulina👍 Recommends
…algae supplement reducing nasal congestion and rhinitis symptoms
“There is an interesting alternative choice. And when I say alternative, I do mean alternative. The choice I'm referring to is spirulina, which is actually a form of algae. There are some really nice studies and some data and also an understanding of the mechanism by which spirulina can have potent effects in reducing what's called rhinitis, which is a fancy word for congestion of the nose and inflammation of the nose. These looked at humans. So this is not a mouse study. This is a study on humans. Both sexes, so males and females. In one case, looking at 100 plus subjects, 129 subjects. The other are 65 subjects. So a decent number of subjects. Randomized trial, double blind. Both cases saw significant decreases in nasal obstruction, improved ability to smell, improved sleep, daily working cytokine, inflammatory cytokines were reduced as well. Reduction nasal itching, all the stuff that you'd like to experience, I could imagine, after taking two grams, two grams, not milligrams, but two grams of spirulina.”
on Huberman Lab
Steve Jobs👍 Recommends
…andrew huberman discussing walter isaacson biography of steve jobs
“I've listened to and read Steve Jobs' biography. I think it's spectacular. I had a particular interest in it because the personal computer came out during my childhood. The book is Steve Jobs by Walter Isaacson.”
on Huberman Lab
Surely You're Joking Mr. Feynman👍 Recommends
…referencing richard feynman autobiography about playful tinkering
“If you read any of the books about Feynman or by Feynman, surely you're joking Mr. Feynman, or what do you care what other people think? These are wonderful short stories, mostly about Feynman doing things like picking all the locks at the Los Alamos laboratory and putting all the top secret documents out on the floor of the office so that when people came in in the morning, they were all out there.”
on Huberman Lab
Tadalafil (Cialis)👍 Recommends
…prescription medication for blood pressure and vascular health in men over 40
“Every male, 40 years or older, should be taking low dose, meaning 2.5 to 5 milligrams of Tadalafil each evening to lower their blood pressure, dilate their capillaries. At higher doses, this is known as Cialis, right? Used for erectile dysfunction.”
on SmartLess
The 4-Hour Chef👍 Recommends
…resource for homemade fermented food preparation and sauerkraut recipes
“A lot of people shy away from the high quality fermented foods because they can be quite costly. I'll just refer people to a resource in Tim Ferriss' book, The 4-Hour Chef. He actually gives an excellent recipe for making your own sauerkraut, which basically involves cabbage and water and salt. But you have to do it properly because you can grow some, not necessarily lethal, but some somewhat dangerous bacteria if you don't scrape off the top layer properly. But he gives beautiful instructions for how to do this in vats.”
on Huberman Lab
The Body Keeps the Score💬 Mentioned
…discussing influential psychology book on trauma and the body
“I think that whole verbiage comes from this notion and the quite pioneering, although I would say somewhat out-of-date book, The Body Keeps the Score, I think it was an important book. Best title of any book you could imagine in the psychology space because it's so catchy. And I want to give proper respect to Bessel for doing that book. And it was early, but I think that embedded in people's minds that experiences we have live as pain, discomfort, or blockages.”
on Huberman Lab
The Body Keeps the Score👍 Recommends
…discussing powerful book titles in psychology and wellness fields
“The Body Keeps the Score. No other book in the field of kind of psychology, biology, wellness has resonated in people's minds as much and as long as The Body Keeps the Score. Because it's just an awesome title.”
on Huberman Lab
The Creative Habit👍 Recommends
…discussing twyla tharp's influential book on building creative habits and routines
“I'd like to talk about that today, but I want to talk about a bunch of things. Thanks. Let's start with what a spine is. I think this is such an important component of the book and this concept of a spine... The Creative Habit. It's just an incredible book, and it's taught me so much.”
on Huberman Lab
The Last Lecture👍 Recommends
…discussing book about parental expectations and achievement
“I mean, I was going to raise the same thing around the standards that were set for you. Some people who grew up with very high standards set for them by parents, teachers, or coaches might internalize that as, oh, that must mean I'm very capable. In fact, in one of my favorite books, The Last Lecture by Randy Posh, he talks about, he was a computer scientist at Carnegie Mellon. He eventually died. He gave this last lecture, which is an incredible lecture, and he said the moment that your parents, coaches, and teachers stop pushing you is the moment you should worry because they've given up on you.”
on Huberman Lab
The Protocols Book👍 Recommends
…announcing new book about science-based protocols for human health
“For those of you that haven't heard, I have a new book coming out. It's my very first book. It's entitled Protocols, an Operating Manual for the Human Body. This is a book that I've been working on for more than five years and that's based on more than 30 years of research and experience. And it covers protocols for everything from sleep to exercise to stress control, protocols related to focus and motivation.”
on Huberman Lab
The Salt Fix👍 Recommends
…book discussing benefits of salt intake on reducing sugar cravings
“And indeed many people find, and it's reviewed a bit and some of the data are reviewed in the book, The Salt Fix, that when people increase their salt intake in a backdrop of relatively unprocessed foods, that sugar cravings can indeed be vastly reduced.”
on Huberman Lab
The Secret Pulse of Time👍 Recommends
…huberman recommending book on time perception in flow states
“There's a wonderful book in addition to yours. It turns out there's another great book out there. How dare someone? No audio version, but it's called The Secret Pulse of Time. And it's about time perception.”
on Huberman Lab
The Secret Pulse of Time👍 Recommends
…referencing book about time perception and expansion and contraction of awareness
“There's a wonderful book that's not available in audio form called The Secret Pulse of Time that gets into how this expansion and contraction works. But I feel like thread through every religion and every religious practice is an attempt to reconcile the need to feel, quote unquote, present, to live in the now, to do good deeds now, to not do bad deeds, to be grateful.”
on Huberman Lab
The War of Art👍 Recommends
…discussing steven pressfield's most influential book about resistance
“I read Steven's book, The War of Art, some years ago, and I loved it. It transformed the way that I did my science, how I approached the podcast, and many, many other aspects of life.”
on Huberman Lab
Tongkat Ali (Longjack)👍 Recommends
…discussing supplements with peer-reviewed research for increasing libido
“Another substance that has been shown to increase libido across a range of human populations is so-called Tongat Ali. This is an herb. There's a Malaysian version and an Indonesian version. My understanding is that the Indonesian variety of Tongat Ali is the one that is most potent for its effects on libido. Previously, I've talked about Tongat Ali taken in 400 milligram per day capsules as a means to increase the amount of free, meaning unbound testosterone.”
on Huberman Lab
Tribulus terrestris💬 Mentioned
…discussing over-the-counter supplements studied for effects on testosterone and sexual function
“The third and final substance slash supplement that I want to touch on as it relates to libido is called tribulus terrestis. This is a commonly sold over-the-counter supplement for increasing testosterone. Whether or not it actually does that to a meaningful degree isn't clear but I'm aware of four peer-reviewed studies that were focused on both males and females ranging anywhere from 18 years old all the way up to 65 plus.”
on Huberman Lab
What Do You Care What Other People Think👍 Recommends
…referencing richard feynman autobiography about playful tinkering
“If you read any of the books about Feynman or by Feynman, surely you're joking Mr. Feynman, or what do you care what other people think? These are wonderful short stories, mostly about Feynman doing things like picking all the locks at the Los Alamos laboratory and putting all the top secret documents out on the floor of the office so that when people came in in the morning, they were all out there.”
on Huberman Lab
What's Going Right? A Powerful New Method for Optimizing Your Mental Health👍 Recommends
…introducing dr. paul conti's new book on mental health and self-optimization
“I'd like to point out that Dr. Conti also has a new book coming out, which is aptly entitled What's Going Right? A Powerful New Method for Optimizing Your Mental Health. And I've read the book from front to back, and I have to tell you, it's a wonderful resource that includes both information and simple worksheet-like prompts that can help anyone through sticking points as well as to build on what the title suggests, what's already going right.”
on Huberman Lab
Wherever You Go, There You Are by Jon Kabat-Zinn👍 Recommends
…mindfulness and meditation practice for present moment awareness
“So many years ago, I read the book by John Kabat-Zinn, wherever you go, there you are. It's a beautiful book, both physically and what's written there that teaches you to sit down, pay attention to your breathing, redirect your focus, eat a single almond, focus on the experiences. A lot of it is about getting very present to what's happening in your immediate world.”
on Huberman Lab
Why We Sleep👍 Recommends
…discussing the importance of sleep science research and education
“Prior to 2015, maybe it was 2018. The notion was sleep when you're dead. You know, Matt Walker, UC Berkeley. With the book, why we sleep transformed what we now understand. And I and others have been arguing that people need sleep.”
on Huberman Lab
Yerba Mate👍 Recommends
…discussing caffeine beverages and neuroprotective properties for dopamine neurons
“While coffee or tea or other forms of caffeine will have this effect of increasing dopamine receptors, yerba mate, something I've talked about before on this podcast, has some interesting properties. First of all, it contains caffeine. It's also high in antioxidants. It also contains something called GLP-1, which is favorable for management of blood sugar levels. Yerba mate, it turns out, has also been shown to be neuroprotective specifically for dopaminergic neurons. Ingestion of yerba mate and some of the compounds within yerba mate can actually serve to preserve the survival of dopamine neurons in both the movement-related pathway and the motivation pathway.”
on Huberman Lab
Your Brain is a Time Machine: The Neuroscience and Physics of Time👍 Recommends
…book recommendation for learning about time perception neuroscience
“If you're interested in learning more about time perception, I'd like to point you to a really excellent book called Your Brain is a Time Machine, The Neuroscience and Physics of Time. The book was written by Professor Dr. Dean Buonamano, who's a professor at UCLA and a world expert in the neuroscience and physics of time.”
on Huberman Lab
natokinase👍 Recommends
…using nattokinase supplement to naturally lower ldl cholesterol levels
“For example, in a recent test with Function, I learned that some of my blood lipids were slightly out of range. As a result, I decided to start supplementing with natokinase, which can naturally help reduce LDL cholesterol. And it did. In a follow-up test, I could confirm that this strategy worked. My blood lipids are now back exactly where I want them.”
on Huberman Lab
natokinase👍 Recommends
…using supplement to improve blood lipid levels
“In a recent test with Function, I learned that some of my blood lipids were slightly out of range. As a result, I decided to start supplementing with natokinase, which can naturally help reduce LDL cholesterol. And it did. In a follow-up test, I could confirm that this strategy worked.”
on Huberman Lab
natokinase👍 Recommends
…example of using lab testing results to optimize health with supplements
“For example, in a recent test with Function, I learned that some of my blood lipids were slightly out of range. As a result, I decided to start supplementing with natokinase, which can naturally help reduce LDL cholesterol. And it did.”
on Huberman Lab
natokinase👍 Recommends
…using supplements to naturally reduce ldl cholesterol based on lab test results
“In a recent test with Function, I learned that some of my blood lipids were slightly out of range. As a result, I decided to start supplementing with natokinase, which can naturally help reduce LDL cholesterol. And it did. In a follow-up test, I could confirm that this strategy worked. My blood lipids are now back exactly where I want them.”
on Huberman Lab