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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!
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.
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.
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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.
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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.
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 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Tim Ferriss | Amazon
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
Tongkat Ali (Eurycoma Longifolia): Everything You Need to Know | Healthline
Solaray Tongkat Ali Root Supplements | Amazon
Barlowe’s Herbal Elixirs Fadogia Agrestis Extract Supplements | Amazon
Avoiding Injury Part I: Eccentric Strength | Peter Attia
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: 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
’90s Kids At Underground Rock Show, Pacific Northwest | Len Enders
Tibialis Raises: Body-Weight Exercise to Strengthen Your Shin Muscles | Hawkes Physiotherapy
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 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
Shin Splints Symptoms and Causes | Mayo Clinic
Flat Feet (Flatfoot): Types, Causes, and Treatment | Cleveland Clinic
RE: Soleus Pushups | Andrew Huberman, Twitter
Seated Calf Raise Exercises | More Life Health
Momentous Magnesium Threonate Supplements | Amazon
Momentous Apigenin Supplements | Amazon
Momentous L-Theanine Supplements | 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
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
A Gut-Brain Neural Circuit for Nutrient Sensory Transduction | Science
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
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
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 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
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
Shanna Swan: Toxic Chemicals Threaten Ability to Reproduce | The Intercept
What Alcohol Does to Your Body, Brain, and Health | Huberman Lab
Reddit, What Is Your Opinion of Cocaine? | r/AskReddit
Wolf’s PSA | Future Man, Facebook
The Effects of Cannabis (Marijuana) on the Brain and Body | Huberman Lab
Dr. Nolan Williams: Psychedelics and Neurostimulation for Brain Rewiring | Huberman Lab
High-Potency Cannabis Linked to Increased Risk of Psychosis and Addiction, Study Suggests | NBC News
Charlotte’s Web: The Families Using Medical Marijuana to Help Their Kids | The Guardian
CBD Oil, CBD Gummies, and Cream | Charlotte’s Web
Falling for Psychedelics | Stanford Magazine
Dr. Matthew Johnson: Psychedelic Medicine | Huberman Lab
Support Psychedelic Science | Multidisciplinary Association for Psychedelic Studies (MAPS)
Dr. Andrew Huberman: How to Change Your Brain | Rich Roll
Retraction RE: MDMA Neurotoxicity | Science
Leary and Alpert Fired from Harvard University | Psychedelic Science Review
The Future of MDMA, Psilocybin, and Psychedelics in the US | Time
How to Change Your Mind | Netflix
“Trip of Compassion” — The Most Compelling Movie I’ve Seen In The Last Year | Tim Ferriss
Promoting Health & Safety within Music and Nightlife Communities | DanceSafe
5-MeO-DMT: The Story Behind The ‘”God Molecule” | Double Blind
The Microdose, an independent journalism newsletter supported by the U.C. Berkeley Center for the Science of Psychedelics.
The Healing Journey by Claudio Naranjo | Amazon
SHOW NOTES
[05:20] Inspirations and principles.
[07:51] Sleep, nutrients, exercise, light, and relationships.
[19:30] Making movement matter.
[27:37] Striving to “be like a mule” on Sunday.
[29:32] The neurological processes of cultivating the physique.
[33:20] Monday.
[48:48] An aside about cheat day.
[50:09] Tuesday.
[52:35] Wednesday.
[54:23] A strong neck is more than just an appealing aesthetic.
[1:00:32] Thursday.
[1:00:47] Friday.
[1:01:56] Saturday.
[1:02:46] A recap of how the days synergize with one another.
[1:08:23] Nordic curls for boys and girls.
[1:11:14] Minimizing shin splints.
[1:13:47] You say soleus pushup, I say seated calf raise.
[1:16:42] Flat feet, Tabata, and self-coaching.
[1:18:32] The holy trinity of Andrew’s sleep stack + one.
[1:21:47] How the first half of your day should differ from the last half.
[1:25:24] Dutch bicycles or bust.
[1:26:55] Omega-3 supplement nausea.
[1:28:48] EPA dosage, Carlson’s oil on oatmeal, and sushi.
[1:30:00] Benefits of EPA.
[1:30:34] How EPA (and, in general, food) affects mood.
[1:35:38] Are you eating enough nattō and Bulgarian yogurt?
[1:38:00] Rhodiola rosea.
[1:43:09] Tongkat ali and Fadogia agrestis.
[1:45:00] Yes, men depend on estrogen too.
[1:46:47] Fine-tuning fertility (and, by proxy, vitality).
[1:55:11] Benefits of afternoon de-light.
[1:57:07] The highs and lows of self-pleasure in the modern era.
[2:00:03] Optimizing the health of one’s reproductive material.
[2:05:41] Is your smartphone sterilizing you?
[2:11:05] Lessons learned from IVF.
[2:14:55] Why you might consider selecting “Email receipt” at checkout.
[2:17:52] The consequences of having more than two drinks a week.
[2:19:09] Cocaine? Just say no.
[2:20:50] Concerns about cannabis.
[2:29:46] Changing thoughts on psychedelics.
[2:36:31] Raising research funds with Huberman Lab premium.
[2:40:12] Andrew’s clinical psychedelic experiences.
[2:48:15] A reminder not to trust street drugs, kids.
[2:49:15] The exciting, seemingly endless applications of psychedelic research.
[2:55:45] Parting thoughts.
MORE ANDREW HUBERMAN QUOTES FROM THE INTERVIEW
“If we don’t actually take the time to figure out what’s going on in our head, how can we really trust that we’re on the best path?”
— Dr. Andrew Huberman
“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
“The state that we’re in on Monday has a lot to do with what we did on Sunday.”
— Dr. Andrew Huberman
“If you’re on a plane and you’re bouncing your knee, it’s actually a meaningful—it’s not a replacement for exercise, but in terms of its metabolic impact, is meaningful. I find that really interesting and perhaps of all the things that we’ll discuss today, if you’re unwilling to try that, then your bar for entry is just way too high.”
— Dr. Andrew Huberman
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