Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More (#660)

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“Sleep, nutrients, exercise, light, relationships—those really establish the foundation of what I consider to be all of the elements that create our ability to move as seamlessly as possible between the states that we happen to be in and the states we desire to be in.”
— Dr. Andrew Huberman



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 YouTube  and all podcast platforms.



Please enjoy!



Listen to the episode on Apple Podcasts , Spotify , Overcast , Podcast Addict , Pocket Casts , Castbox , Google Podcasts , Stitcher , Amazon Music ,  or on your favorite podcast platform . You can watch the interview on YouTube here .



Brought to you by  Athletic Greens’s AG1  all-in-one nutritional supplement,  Eight Sleep’s Pod Cover  sleeping solution for dynamic cooling and heating, and  Protekt’s REST  sleep supplement.



The transcript of this episode  can be found here . Transcripts of all episodes  can be found here .



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#660: Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More













This episode is brought to you by  Athletic Greens .  I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually  AG1 by Athletic Greens , my all-in-one nutritional insurance. I recommended it in  The 4-Hour Body  in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but  AG  further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 



Right now,  Athletic Greens  is offering you their Vitamin D Liquid Formula free with your first subscription purchase —a vital nutrient for a strong immune system and strong bones.  Visit  AthleticGreens.com/Tim  to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase!  That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.







This episode is brought to you by Protekt’s REST supplement ! Protekt’s REST is a new take on getting deeper, more restorative sleep. Protekt’s REST supplement helps provide consistent, restful sleep without any habit-forming ingredients or groggy side effects. Simply add it to your last glass of water before bed, and it goes to work.



REST has no added sugars, artificial sweeteners, or artificial ingredients. Protekt is veteran-owned, and they make all of their products right here in the USA. Protekt is offering you 30% off both flavors of their REST formula! Visit Protekt.com/Tim to claim this special offer today and use code TIM at checkout .







This episode is brought to you by Eight Sleep ! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature . It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature. Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.







Want to hear another episode with Andrew? Have a listen to our last conversation , in which we discussed visual considerations for optimizing sleep quality, morning mood elevation, shifting the circadian clock to avoid jet lag and the consequences of shift work, melatonin alternatives, the value of non-sleep deep rest, exit cage diving with great white sharks, counteracting the effects of caffeine, the perils of testosterone replacement therapy, and much more .


#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind



What was your favorite quote or lesson from this episode? Please let me know in the comments .



SCROLL BELOW FOR LINKS AND SHOW NOTES…







SELECTED LINKS FROM THE EPISODE




Connect with Dr. Andrew Huberman :




Website  |  Twitter  |  YouTube  |  Instagram




The Huberman Lab Podcast



Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind | The Tim Ferriss Show #521



The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Tim Ferriss | Amazon



The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss | Amazon



Rancid



Rick Rubin: How to Access Your Creativity | Huberman Lab



Stages of Sleep: What Happens in a Sleep Cycle | Sleep Foundation



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



12 Proven Health Benefits of Ashwagandha | Healthline



NOW Ashwagandha Supplements | Amazon



Benefits of Shilajit | Healthline



Shilajit Supplements | Amazon



Tongkat Ali (Eurycoma Longifolia): Everything You Need to Know | Healthline



Solaray Tongkat Ali Root Supplements | Amazon



Fadogia Agrestis | Examine



Barlowe’s Herbal Elixirs Fadogia Agrestis Extract Supplements | Amazon



Avoiding Injury Part I: Eccentric Strength | Peter Attia



The Biology and “How To” of Using Light to Trigger or Reduce Depression and the Blue Light Myth | Andrew Huberman, Instagram



Science of Social Bonding in Family, Friendship, and Romantic Love | Huberman Lab



Momentous Alpha-GPC Supplements | Amazon



Dr. Paul Conti: Therapy, Treating Trauma, and Other Life Challenges | Huberman Lab



Ski Touring Tips for Beginner Backcountry Skiers | Ski Magazine



Guest Series | Dr. Andy Galpin: How to Assess and Improve All Aspects of Your Fitness | Huberman Lab



Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength and Grow Muscles | Huberman Lab



Guest Series | Dr. Andy Galpin: How to Build Physical Endurance and Lose Fat | Huberman Lab



Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness and Longevity | Huberman Lab



Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness and Performance Goals | Huberman Lab



Guest Series | Dr. Andy Galpin: Optimal Nutrition and Supplementation for Fitness | Huberman Lab



Tim Gets a Biopsy Tube Shoved into His Thigh | YouTube



Molecule of the Month: Citrate Synthase | PDB-101



G-VEST+ Men’s Weighted Vest | Omorpho



Central Pattern Generator | Wikipedia



What is ALS (Amyotrophic Lateral Sclerosis)? | The ALS Association



A Guide to the Biggest Thing Missing From Your Fitness Routine: Zone 2 Training | The Art of Manliness



Hacky Sack | Wikipedia



’90s Kids At Underground Rock Show, Pacific Northwest | Len Enders



Nirvana



Tibialis Raises: Body-Weight Exercise to Strengthen Your Shin Muscles | Hawkes Physiotherapy



Dorsiflexion | Healthline



Muscular Hypertrophy and Your Workout | Healthline



Knees Over Toes Guy Workout: Best Exercises for Healthy Joints | Men’s Journal



The Glute-Ham Raise | CrossFit



How to Do a Leg Extension: Proper Form, Variations, and Common Mistakes | Verywell Fit



How to Do Hack Squats to Build Serious Lower-Body Strength | Shape



Weighted Sissy Squats | My PT Hub



Strength Training Can Help Protect the Brain from Degeneration | The University of Sydney



The Best Exercises for Brain Health, According to a Neuroscientist | EatingWell



Fitness Toolkit: Protocol and Tools to Optimize Physical Health | Huberman Lab



How an Ice Bath May Undermine Your Weight Workout | The New York Times



The Science and Health Benefits of Deliberate Heat Exposure | Huberman Lab



Deliberate Heat Exposure Protocols for Health and Performance | Huberman Lab



The Science and Use of Cold Exposure for Health and Performance | Huberman Lab



Using Deliberate Cold Exposure for Health and Performance | Huberman Lab



How to Control Your Metabolism by Thyroid and Growth Hormone | Huberman Lab



Review: Spa 88 in the Financial District Is a Russian Dining Destination for the Soul | Eater NY



Where the Cultures of the World Meet | Archimedes Banya



Brief History of Bayview-Hunters Point | FoundSF



The Ring Dip | CrossFit



The 3 Categories of Exercise: Isometric, Concentric, and Eccentric | Invictus Fitness



Why Neck Training is Important for the Modern Person | Mark Bell’s Power Project



TDS 4-Way Neck Machine | Amazon



“His Neck Kicks Ass!”: Beavis and Butt-Head Do ‘Rollins Band – Low Self Opinion’ | YouTube



AssaultBike Pro | Assault Fitness



VO2 Max: How to Measure and Improve It | Cleveland Clinic



Tabata vs. HIIT: What’s the Difference? | Cleveland Clinic



Play It Away: A Workaholic’s Cure for Anxiety by Charlie Hoehn | Amazon



Nordic Curls: One Proven Exercise You Are Probably Not Using | Swolverine



The Cookie Challenge | Ben Bruno, Instagram



Knees Over Toes Guy | ATG



Sorinex Exercise Equipment



Shin Splints Symptoms and Causes | Mayo Clinic



INDO BOARD | Amazon



Flat Feet (Flatfoot): Types, Causes, and Treatment | Cleveland Clinic



RE: Soleus Pushups | Andrew Huberman, Twitter



A Potent Physiological Method to Magnify and Sustain Soleus Oxidative Metabolism Improves Glucose and Lipid Regulation | iScience



Seated Calf Raise Exercises | More Life Health



Momentous Magnesium Threonate Supplements | Amazon



Momentous Apigenin Supplements | Amazon



Momentous L-Theanine Supplements | Amazon



Lucky Charms | Amazon



Zazzee Myo-Inositol Supplements | Amazon



The Difference Between Inositol, Myo-Inositol, and D-Chiro Inositol | Inositoli



Sleep Fitness Technology: Smart Bed Cooling & Heating System For Better Sleep | Eight Sleep



Your Personal Digital Fitness and Health Coach | WHOOP



The Most Accurate Smart Ring | Oura Ring



Circadian Rhythms and the Kidney | Nature Reviews Nephrology



Using Cortisol and Adrenaline to Boost Our Energy and Immune System | Huberman Lab



Avoid the Endless Trap of Excess Cortisol and Sleep Loss | Rise



Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping by Robert M. Sapolsky | Amazon



Catecholamine | Wikipedia



Glucocorticoid | Wikipedia



Premium Dutch Bicycles | Amsterdam Bicycle Company



Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life | Advances in Nutrition



How to Tolerate Fish Oil Supplements | SFGate



Carlson Omega-3 and Fish Oil Supplements | Amazon



King Oscar Sardines | Amazon



Uni (Sea Urchin) | Sushi FAQ



A Gut-Brain Neural Circuit for Nutrient Sensory Transduction | Science



How Does Sugar Drive Consumption? Columbia Scientists Discover Gut-brain Sugar Sensor in Mice | Zuckerman Institute



How Glutamine Will Help Crush Your Sugar Cravings | Eat This Not That



The Scientific Reason Grilled Steak Is So Delicious | HuffPost Life



8 Surprising Benefits of Sauerkraut | Healthline



What Is Kimchi? | The Spruce Eats



Bulgarian Yogurts | White Mountain Foods



Nattō | Gastro Obscura



Gut-Microbiota-Targeted Diets Modulate Human Immune Status | Cell



The Complete Guide to Umeboshi (Japanese Pickled Plums) | Japanese Taste



7 Proven Health Benefits of Rhodiola Rosea | Healthline



Rhodiola Rosea Supplements | Amazon



Reproductive Hormones | Endocrine Society



Testosterone — What It Does And Doesn’t Do | Harvard Health



Risk Factors of Having High or Low Estrogen Levels in Males | Healthline



Endothelium | Wikipedia



How Does Age Affect Male Fertility? | Verywell Family



Ovarian Reserve: What You Need to Know About Your Egg Quality and Quantity | Progyny



Tim Ferriss Has a Favorite Quote from a Greek Philosopher | Business Insider



Human Chorionic Gonadotrophin | The Society for Endocrinology



Is Testosterone Therapy Safe? Take a Breath Before You Take the Plunge | Harvard Health



How to Optimize Fertility in Males and Females | Huberman Lab



Andrew Huberman’s Testosterone Boosting Trick: More Sunlight | Hone Health



How to Safely Get Vitamin D From The Sun | Healthline



New Research Identifies Distinct Masturbation–Satisfaction Patterns Among Women and Men | PsyPost



The Dangers of Porn Addiction ft. Andrew Huberman | Mark Bell’s Power Project



Dances with Wolves | Prime Video



Freezing Eggs vs. Embryos | FertilityIQ



Advanced Paternal Age: Does a Dad’s Age Matter? | FertilityIQ



What Is Intracytoplasmic Sperm Injection (ICSI)? | Reproductive Facts



L-Carnitine | Examine



L-Carnitine Supplements | Amazon



A Closer Look at TMAO | Cleveland HeartLab



Allicin: Uses, Benefits, Side Effects, Dosage, Precautions | Verywell Health



The Effects of Smoking and Vaping on Fertility | RMA of NY



Pot During Pregnancy: A Growing Number of Expecting Mothers Are Using Cannabis | NBC News



Effects of Mobile Phone Usage on Sperm Quality – No Time-Dependent Relationship on Usage: A Systematic Review and Updated Meta-Analysis | Environmental Research



Scientists Think Warm Balls Could Be the Next Male Birth Control | Vice



What Is In-Vitro-Fertilization (IVF)? | Planned Parenthood



Alcohol and Fertility: How Much Is Too Much? | Fertility Research and Practice



An Introduction to Behavioral Endocrinology by Randy J. Nelson and Lance J. Kriegsfeld | Amazon



Should You Be Concerned About BPA and Paper Receipts? | Facts About BPA



Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race by Shanna H. Swan and Stacey Colino | Amazon



Shanna Swan: Toxic Chemicals Threaten Ability to Reproduce | The Intercept