Andrew Huberman

"So now I just take AG1. And that's the truth."

"And typically, if I leveraged other forms of pharmacology in order to enhance learning and memory, things like Alpha GPC or phosphatidylserine, I would do that by taking those things before I sat down to learn a particular set of information."

"Caffeine in the form of coffee or yerba mate or any other form of caffeine does create a sense of alertness in our brain and body. So my typical way of approaching learning and memory would be to drink some caffeine and then focus really hard on whatever it is that I'm trying to learn."

"And typically, if I leveraged other forms of pharmacology in order to enhance learning and memory, things like Alpha GPC or phosphatidylserine, I would do that by taking those things before I sat down to learn a particular set of information."

"As a result, I decided to start supplementing with nattokinase, 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 where I want them, in range."

"And all I did was to introduce a on your recommendation a five minute down reggulation, so exhale emphasized breathing of a bunch of different varieties, physiological size, box breathing"

"I take vitamin D, D3. I take a lot. I take 5 to 8,000 IUs per day and I get sunlight."

"I stick to olive oil and small amounts of butter and that's because I also think seed oils taste terrible."

"I started experimenting with it, but I take it in an injectable form. You can get away with taking much lower milligram count. Otherwise, you have to take a lot of it because a lot of it just isn't absorbed if you take it orally."

"I said one couldn't bring a Mountain Valley Spring Water bottle through security at the airport"

"I take it once a day consistently, but I'll take it three times a day if I'm traveling a lot"

"On the basis of our last conversation some years ago on this podcast, I started taking Lovaza, which is a prescription omega-3. My blood profiles were pretty good, but they improved pretty dramatically when I started taking Lovaza."

"Well, I use Claude to quiz myself. Claude is really good at generating tests for me on knowledge. So that's where I've been using it the most."

"I've tried pinealon as a sleep peptide. It gave me 3 hours a night of REM sleep, which was pretty awesome. Very little human data. So now I just take AG1."

"There's a very interesting drug I think is going to become far more popular soon, which is already FDA approved called Sunosi. I confess I've tried it. It was a bit too much and I was like I think I'm going to stick with caffeine for now."

"I have tried various peptides. I've tried BPC. I don't know if it helped me or not. I didn't have an injury."

"You might do well to simply get a LED lighting panel. Very inexpensive compared to the typical SAD lamp. I actually have one and I position on my desk all day long."

"I hop on the Airdyne bike, the one with the handles, and I'll go warm up a minute and I'll go hard for 20, 30 seconds, and then rest 10 seconds and just repeat. And it's over in like seven minutes."

"I confess I take NMN powder. I don't have any belief that it's going to increase my lifespan, but it seems to have a pro energy effect that I like."

"Supplementing with NAC and acetylcysteine, both of which can support glutathione production and detoxification."

"Now it gets checked against the internet and Claude for me or ChatGPT for a lot of other people."

"I have to say after now about 10 years of working at a sit-stand desk, I find I can't sit for too long before I want to stand."

"The particular light pad I use I bought on Amazon. So I place that on the desk in front of me and I turn it on essentially throughout this phase one of the day."

"People should definitely get your book. Again, I've read it. I've read it cover to cover. The Fertility Formula, take control of your reproductive future."

"the Galpin equation is your body weight in pounds divided by 30 equals the ounces of fluid you should drink every 15 minutes. I think is actually a very good rule of thumb for anytime that you need to engage mental capacity, not just physical performance"

"One gram of protein per pound of lean or desired body mass is kind of the standard thing now. Some people less, some people a little bit more."

"Animal protein is clearly superior as a quality protein to calorie ratio. You give me an 8 oz piece of steak or you have to eat half a jar of peanut butter."

"Regular use of sauna or other forms of deliberate heat exposure can reduce mortality to cardiovascular events, but also to other events, things like stroke and other things that basically can kill us."

"Long exhale breathing which just simply reduces heart rate. So this is the you don't need to do breath work. You just if you want to calm down you do a long exhale."

"And nowadays, there are a lot of sources of red light available just as red light bulbs. You don't need a panel."

"Previously I've talked about Tongkat Ali taken in 400 milligram per day capsules as a means to increase the amount of free meaning unbound testosterone."

"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 can increase subjective reports of sexual desire independent of hormone systems."

"For those of you that are interested in leveraging play for neuroplasticity and expanding your mind, if you will, I highly recommend picking an activity that will allow you to adopt different roles within that activity where it's not rigidly linear."

"Ed Young 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. And for an animal lover like me, I found it really spectacular."

"I will go on record saying I think this is the definitive book on trauma. And I really encourage people to read it and we'll continue to encourage people to read it."

"with some explanation of reward circuitry and Anna's book, giving them Anna's book, Dopamine Nation"

"The cathedral effect has been discussed well really for many many decades maybe even hundreds of years but formally has been discussed since the early 2000s in which it seemed that people who were in high ceiling environments hence the phrase cathedral would shift their thinking and their ideas to more abstract and creative lofty type thinking."

"40 Hz binaural beats, many many apps, many YouTube scripts out there, probably other resources for binaural beats. Hopefully zero cost so you can access those without any need to shell out any money."

"For every 45 minutes in which you are focusing on something like a phone or a tablet or a book page or your computer, you want to get into panoramic vision for at least five minutes. And the way that I suggest to do this is actually to take a walk ideally outside."

"The easier that you can make it to get started, whether it's scaling a habit down, optimizing the environment, coming up with a better strategy"

"The easier that you can make it to get started, whether it's scaling a habit down, optimizing the environment, coming up with a better strategy"

"Never miss twice is an idea that, it's an encouragement, it's an attitude, right, that you show up and you know, you've been following a new diet for eight days and then on the ninth day you binge eat a pizza and you're like, well, you know, I wish that hadn't happened, but never miss twice. Let's get back on track tomorrow."

"read Atomic Habits if you haven't already, folks. And definitely check out the workbook. I'm going to get the calendar in the workbook."

"I'm very grateful that you've written your books. We'll put links to your books, to your courses."

"We'll put links to your books, to your courses. It sounds like people can sign up for these courses and take these courses."

"I'm a big fan of the movie Stand by Me. It's actually an important movie despite it being a period piece because it's that age right before boys they're either hitting puberty or they haven't hit puberty."

"Go to Yosemite and hike. Like make a friend by going and doing something. That's cool."

"I'm a big fan of do a men's group. I love men's groups. You don't need a therapist to lead it. Get together with four other guys and just start talking about your lives."

"I'm a big 12-step fan. One of my great mentors was Pia Melody, a great light in 12-step. There are things you can do to get sober. Intimacy will keep you sober."

"I love the book. I think that has some brilliant insight about all boys's relationship to their fathers, even if they didn't know their fathers."

"I learned this tool called Just Play The Tape Out. So you go, 'If you're an idiot, you're an idiot.' But if you have any level of intelligence, you go, 'Well, how do you think this ends for you?'"

"In fact, there is a beautiful review that was published in the journal Neuron, Cell Press Journal. Excellent journal called Mechanisms of Memory Under Stress."

"Two papers were published in Cell Reports, Cell Press journal, excellent journal, over the last few years showing that brief naps of about 20 to up to 90 minutes in some period of time after an attempt to learn can enhance the rate of learning and memory."

"Uber drivers, I'm not saying riding in your Uber with your terrible air freshener is going to prevent people from getting pregnant."

"Trenbolone in particular that causes aggression but that is well known for causing otherwise self-reporting as heterosexual males to start wanting to have sex essentially with males or females."

"there is some evidence that you can reduce muscle soreness from exercise by ingestion of magnesium malate"

"I've talked before about magnesium threonate for sake of promoting the transition into sleep and for depth of sleep"

"magnesium bisglycinate which seems at least on par with magnesium threonate in terms of promoting transition into and depth of sleep"

"magnesium citrate which is a fairly effective laxative, not known to promote sleep and things of that sort"

"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"

"I realize that there are dry saunas, there are steam saunas, there are infrared sauna, there are hot tubs, and there are simply rooms that you crank up the heat."

"You could, however, immerse yourself in a hot tub or hot water bath up to your neck. That's another way to approach it."

"I realize that there are dry saunas, there are steam saunas, there are infrared sauna, there are hot tubs, and there are simply rooms that you crank up the heat."

"You could do like the wrestlers do. And you could actually buy one of these plastic suits. They're literally called plastics that wrestlers or other athletes that wish to drop water weight will wear and then go jogging in that."

"People are taking magnesium is kind of the next wave of accepted supplements I think that feel safe enough for most not all people but safe enough."

"It's like, oh, will ashwagandha reduce this or reduce cortisol? Yeah, people take it in the morning. That makes no sense. You want your cortisol elevated in the morning."

"nicotine. So there's a lot of stimulant use right now for focus."

"Then, you know, the melatonin craze had already kind of come and gone. But that's a hormone."

"And then gradually now the creatine craze, it's funny. Creatine was something that was popular in gyms and when I was like 16 years old, 17 years old and then oh there all these cognitive benefits, etc."

"I'm very excited by Tony Wyss-Coray's work from Stanford. And he had a company that's now sold, Alchemist, which talked about factors in young blood and in exercised blood that can rejuvenate the brain and body."

"People will take Wellbutrin the atypical anti-depressant at low dosages to increase epinephrine dopamine a little bit for focus."

"I'm going to Matt McDougall who you know I knew when he was at Stanford now is at Neuralink he's phenomenal. Dan Adams I think that group is terrific."

"We all have heard of modafinil used to treat excessive daytime sleepiness. It may have a slight cognitive enhancing effect, but it's mostly a focusing thing."

"Different than Adderall because Adderall is more of an amphetamine type stimulant. Very interesting paper came out recently from WashU showing that Adderall seem to improve focus about as well as a good night's sleep."

"Retatrutide went through phase three at Lily people can lose up to a third of their body weight in a pretty short amount of time with some degree of muscle sparing."

"I'd gone on Bill Maher and I said it's foolish to cut this funding for the cancer research"

"It can be very beneficial to access a SAD lamp or if you don't want to buy a SAD lamp because often times they can be very expensive."

"Well, nowadays there are a number of different red light panels and different red light sources that certainly fall within the range of red light and near infrared light that one could use."

"In a number of cultures they'll do qigong, tai chi which is deliberate breathing and movement and the idea is that you're improving circulation that feeds the brain."

"There's this idea that was at least to me first put forth in a book called Spark. Do you know John Ratey's book?"

"In a number of cultures they'll do qigong, tai chi which is deliberate breathing and movement and the idea is that you're improving circulation that feeds the brain."

"The strange situation task involves a parent, typically a mother in the studies that were done, but a parent or other caregiver bringing their child, their actual child into a laboratory."

"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 where people took anywhere from 750 milligrams per day divided into three equal doses."

"36 questions that lead to love. And it involved a listing out indeed of 36 questions set divided into set one, set two, and set three that progress from somewhat ordinary questions about life experience to more, let's call them deep questions about people's values."

"Dr. Katherine Paige Harden has a new book coming out soon. It is entitled Original Sin: On the Genetics of Vice, the Problems with Blame and the Future of Forgiveness. And you can find that anywhere books are sold. It's now available for pre-sale."

"you see shows like Succession, right? Where it's about the propagation of sociopathic narcissistic traits."

"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."

"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."

"Ring lights can be pretty cost effective and yet they're very bright and they have the sort of bright blue light that is going to optimally stimulate those melanopsin ganglion cells."

"Brown noise has others. It has different frequencies that are that are included at higher amplitude, etc. You can look this stuff up on YouTube if you want. You just put brown noise."

"There is some evidence that playing white noise in the background or on headphones or pink noise or brown noise can facilitate cognition, but it's mainly through an increase in this overall alertness."

"There is some evidence that playing white noise in the background or on headphones or pink noise or brown noise can facilitate cognition, but it's mainly through an increase in this overall alertness."

"Then Steven Pressfield, author of The War of Art, sat in the exact chair you're sitting in right now and he said, 'Oh, no, you want kind of an uncomfortable chair.'"

"People get lichen planus. It's an autoimmune condition where the immune system because of stress and excessively long days etc. looks like bruising on the wrists."

"Melanotan, which makes people tan from the inside, raises energy and libido dramatically, fat loss dramatically. I have to say those drugs melanotan is very risky. Some of the skin color changes can be permanent."

"And if you're somebody who's really keen on blue blockers and you're wearing your blue blockers all day, well, don't wear them outside. And in fact, you're probably doing yourself a disservice by wearing them in the morning and in the daytime."

"And this is something that we've given up largely because of our smartphones. You're constantly bringing in new sensory"

"I'm on my third hour of scrolling through TikTok and I know and I'm not that then you then you start to worry, right? because now you're going to do damage to yourself for the purpose of consuming this brain candy"

"Personally, I use the Joovv whole body panel about 3 to four times a week, usually for about 10 to 20 minutes per session"

"This is why I use the continuous glucose monitoring app from Lingo by Abbott"

"I've been using the Aurora countertop system for almost a year now. If you'd like to try Rora, you can go to rora.com/huberman."

"when I first wake up in the morning, I drink 16 to 32 ounces of water with an Element packet dissolved in it"

"These are the best tasting protein bars I've ever had. I make it a point to eat one or two David bars per day as a snack"

"Function provides over 160 advanced lab tests to give you a clear snapshot of your bodily health. 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 nattokinase, which can naturally help reduce LDL cholesterol, and it did."

"I've been sleeping on an Eight Sleep mattress cover for nearly 5 years now, and it has completely transformed and improved the quality of my sleep."

"I've been doing therapy for a long time, and when I finish a therapy session, every single time I come away feeling better"

"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 nattokinase."

"I've been sleeping on a Dusk mattress for more than four years now, and it's been far and away the best sleep that I've ever had."

"This is why I use the continuous glucose monitoring app from Lingo by Abbott"

"I cook my eggs in my titanium Always Pan Pro almost every morning"

"In recent years, I started using the Waking Up app for my meditations because I find it to be a terrific resource for allowing me to really be consistent with my meditation practice."

"I love love love the Eight Sleep. Yes, they're a sponsor, but I think it's of my podcast, but I think it's a phenomenal technology. So much I miss it when I travel."

"A sample pack of the new sleep formula, AG2, which by the way is now the only sleep supplement I take. It's fantastic."

"a sample pack of the new sleep formula, AG-Z, which by the way is now the only sleep supplement I take. It's fantastic. My sleep on AG-Z is out of this world good."

"Last year, I became a Function member after searching for the most comprehensive approach to lab testing. Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health."

"I've been using the Rora countertop system for almost a year now. It requires no installation or plumbing. It's built from medical grade stainless steel and its sleek design fits beautifully on your countertop."

"Personally, I use the Joovv whole body panel about three to four times a week, usually for about 10 to 20 minutes per session. And I use the Joovv handheld light both at home and when I travel."

"I've been sleeping on an Eight Sleep mattress cover for nearly 5 years now and it has completely transformed and improved the quality of my sleep. The latest Eight Sleep model is the Pod 5. This is what I'm now sleeping on and I absolutely love it."

"For me, that turned out to be the Dusk mattress. I've been sleeping on a Dusk mattress for more than four years now, and it's been far and away the best sleep that I've ever had."

"Our Place makes my favorite pots, pans, and other cookware. This is why I'm a huge fan of Our Place. Our Place products are made with the highest quality materials and are all PFAS and toxin-free."

"Personally, I use the JWV whole body panel about three to four times a week and I use the JWV handheld light both at home and when I travel."

"These are the best tasting protein bars I've ever had, and I've tried a lot of protein bars over the years. I make it a point to eat one or two David bars per day as a snack."

"AGZ is now the only sleep supplement I take. It's fantastic. My sleep on AGZ is out of this world good."

"I've trusted Wealthfront with my finances for nearly a decade. With the Wealthfront cash account, I can earn 3.25% annual percentage yield or APY on my cash from program banks."

"Helix has also teamed up with TrueMed, which allows you to use your HSA FSA dollars to shop Helix's award-winning mattresses."