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 NatureScience, 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 Musicor 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.

#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

Average Erect Penis Length Has Increased 24 Percent and Scientists Have No Idea Why, Study Suggests | Vice

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

DEA Laboratory Testing Reveals that 6 out of 10 Fentanyl-Laced Fake Prescription Pills Now Contain a Potentially Lethal Dose of Fentanyl | DEA

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

Reefer Madness | Prime Video

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)

MDMA-Assisted Therapy for Severe PTSD: A Randomized, Double-Blind, Placebo-Controlled Phase 3 Study | Nature Medicine

Dr. Andrew Huberman: How to Change Your Brain | Rich Roll

Retraction RE: MDMA Neurotoxicity | Science

Finding Nemo | Prime Video

Jaws | Prime Video

Leary and Alpert Fired from Harvard University | Psychedelic Science Review

Huberman Lab Premium

The Future of MDMA, Psilocybin, and Psychedelics in the US | Time

How to Change Your Mind | Netflix

How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence by Michael Pollan | Amazon

“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

Former GOP Texas Governor Promotes Psychedelics Research for Veterans at Event with Leading Experts | Marijuana Moment

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

How I Built The Tim Ferriss Show to 700+ Million Downloads — An Immersive Explanation of All Aspects and Key Decisions (Featuring Chris Hutchins) | The Tim Ferriss Show #538

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

PEOPLE MENTIONED

Tim Armstrong

Joe Strummer

Rick Rubin

Oliver Sacks

Matthew Walker

Peter Attia

David Goggins

Paul Conti

Charles Scott Sherrington

Andy Galpin

Homer Simpson

Kílian Jornet Burgada

Charles Poliquin

Wolverine

Dorian Yates

Ben Patrick

G.I. Joe

Kelly Starrett

Brad Schoenfeld

Laird Hamilton

Danny Way

Brian Mackenzie

Joe Rogan

Charlie Hoehn

Ben Bruno

Justin Timberlake

Jerzy Gregorek

Aniela Gregorek

Carol Dweck

Robert Sapolsky

David Spiegel

Diego V. Bohorquez

Charles S. Zuker

Howard Hughes

Justin L. Sonnenburg

Christopher Gardner

Louie Simmons

Archilochus

Shanna Swan

Michael Eisenberg

Nolan Williams

Matthew W. Johnson

Robin Carhart-Harris

Roland Griffiths

Michael Pollan

Rick Perry

Rick Doblin

Claudio Naranjo

Chris Hutchins

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