Andrew Huberman

Andrew's top picks

What Andrew uses or recommends most, ranked by how often and how strongly. Paid ads are left out.

What Andrew warns against

Things Andrew says to avoid or be careful with. Other experts don't always agree.

Melatonin

"Many of you have probably heard before, I am not a big fan of melatonin supplementation for a number of reasons, but just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological."

Using Light to Optimize Health | Huberman Lab Essentials ▶ Watch at 5:07

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Bryan Johnson, Rhonda Patrick and 2 others recommend it

Berberine

"I'm going to skip the berberine because berberine gives me brutal headaches and it makes me crave carbohydrates because it drops my blood sugar."

Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett ▶ Watch at 16:35

David Sinclair and Peter Attia recommend it

Melanotan

"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."

Andrew Huberman: Peptides, Sleep Tech, and the End of Obesity ▶ Watch at 23:37

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Clavicular recommends it

All 178 of Andrew's picks

• Alpha-GPC Uses and recommends it 8 episodes "I will often take 300 milligrams of alpha GPC prior to workouts or prior to cognitive work bouts. I tend to take it alongside caffeine and phenylethylamine. So I take that in combination either before workouts or cognitive work bouts. It really sharpens my focus, and I'm doing that three, maybe four times per week. I'm careful to do that in the early part of the day so that it does not disrupt my sleep." +4 others
• BPC-157 Uses and recommends it 5 episodes "I had a shoulder thing a week ago and I'll never have this shoulder thing. I put two injections of BPC. Gone. Gone. Now, could I have put saline in there and it would have been the same? Maybe, but all I know is it's gone. My physician friends who are super standard physicians are calling me like, 'Hey man, my knee, is this BPC-157 stuff going to work?' And they come back a week later like, 'Why isn't anyone selling this, studying it, talking about this?'" +9 others
• Pinealon Uses and recommends it 6 episodes "I've experimented with pinealon every third or fourth night, taking about a 10th of an IU. And in those nights I get anywhere from 2 and 1/2 to 3 hours of REM sleep. That's a lot of REM sleep inside of 6 to 7 hours... The only downside for me is that the next day I can feel not foggy, but I feel like it's harder to become fully alert." Only Andrew
• Magnesium Uses and recommends it 6 episodes "Which is why I take magnesium threonate and/or bisglycinate before sleep, 30 to 60 minutes before sleep. Definitely enhances my transition time to sleep and the depth of sleep. No question, in my experience." +14 others
• Low Sugar Fermented Foods Uses and recommends it 4 episodes "The low sugar fermented foods is a recommendation that I've certainly adopted into my own life. I eat Bulgarian yogurt. I eat sauerkraut. It has to be the type that needs to be refrigerated. A study from my colleagues Justin Sonnenberg and Christopher Gardner at Stanford showed that many inflammatory markers were significantly reduced in the low sugar fermented food group. Slowly adding a few servings a day — up to about four servings a day — is what they prescribed." Only Andrew
• Eight Sleep Uses and recommends it 3 episodes "I am tracking my sleep. Because I sleep on an Eight Sleep. And that has good sleep tracking ability... Whereas the Eight Sleep seems to really capture slow wave sleep, rapid eye movement, sleep ratios really well." +15 others
• Morning Sunlight Viewing Uses and recommends it 3 episodes "When you view sunlight, there's this beautiful phenomenon. It activates these melanopsin intrinsically photosensitive ganglion cells. Viewing sunlight in the first hour of your day takes this cortisol peak and raises it significantly. There's so much data showing that spiking your morning cortisol this way establishes low cortisol and high sleepiness hormones at night, buffers stress, and kickstarts your immune system. It is great for your metabolism, mood, ability to learn, and on and on." Only Andrew
• Creatine monohydrate Uses and recommends it 3 episodes "I take 10 grams of creatine monohydrate per day... I certainly feel the effects of that in the gym because of the greater water volume in the muscles, but there are a lot of data on creatine monohydrate for the sake of offsetting some of the cognitive dysfunction associated with sleep deprivation, maybe aging, altitude." +26 others
• Psilocybin Uses and recommends it 4 episodes "What I found from psilocybin work was it was exquisite at revealing to me the structure of my thinking and the ways that some of the patterns in my life that were not serving me well — how they were structured. Once you see that, you can't unsee it, and that for me was an incredible experience." +7 others
• Lovaza Uses and recommends it 3 episodes "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." Only Andrew
• Caffeine Uses and recommends it 6 episodes "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." +4 others
• Airdyne Bike Uses and recommends it 3 episodes "The Airdyne bike. 20 on, 10 off, eight rounds. And by the seventh round, you're just like cursing everybody and yourself. And you get off that thing, you feel so good. The reason that for me is a superior form for what we're trying to do, which is get heart rate as high as possible, is that you're getting to use your arms as well." +1 other
• Zone 2 training Uses and recommends it 4 episodes "I make it a point to do a long slow jog — 45 to 60 minutes or so once a week, or a ruck. The sorts of adaptations that come from doing 45 to 60 minutes of long and slow — I think about upper zone 2, zone three — you are getting buildup of more capillary networks, enrichment of the mitochondrial system, and genuine enrichment of the cardiovascular system." +6 others
• Physiological sigh Uses and recommends it 3 episodes "It was the people who did these physiological sighs that benefited the most. You don't need to do it for 5 minutes. Do it once. You're feeling stressed, you're going on stage, you're waiting for a diagnosis — you just do a double inhale long exhale until your lungs are empty and it's immediate. For me that was immensely gratifying. Finally, if I didn't sleep well or something stressful happened, I can calm myself down like that." Only Andrew
• Vitamin D Uses and recommends it 4 episodes "I take vitamin D, D3. I take a lot. I take 5 to 8,000 IUs per day and I get sunlight." +18 others
• L-carnitine Uses and recommends it 3 episodes "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." +3 others
• Apigenin Uses and recommends it 5 episodes "I've gotten great benefit from the mag 3-and-8, apigenin, theanine stack. I don't think you need Pinealon until you've tried everything else, and then maybe try a supplement stack or even just one of those things." Only Andrew
• NMN Uses and recommends it 3 episodes "I like the effects of taking sublingual NMN. The single most salient anecdotal data to me on taking sublingual NMN is that it makes my hair grow really fast, it makes my nails grow really fast, and I do feel an increase in energy. I take it first thing in the morning... 1500 milligrams." +3 others
• Tongkat Ali Uses and recommends it 4 episodes "I also take Tongkat Ali. I take one capsule of that in the early part of the day. That has lowered my sex hormone binding globulin, freeing up a bit more testosterone. It's why I like it." +1 other
• Fish oil Uses and recommends it 3 episodes "So I take over-the-counter fish oil. I know I feel better 'cause I've done the experiment of going on and off... I don't have depression, but my mood is better. My joints feel better. I just feel better." +11 others
• ChatGPT Uses and recommends it 3 episodes "These days, I'll use ChatGPT to test myself on material either from a podcast or even some material that I learned long ago. I'll say design a basic test at the level of kind of second year graduate school neuroscience in synaptic transmission. And I can say, you know what, that was too easy. Make it harder. It is really good." +140 others
• Prayer Uses and recommends it 2 episodes "I'm a disciplined guy when I really want to be. I'm going to pray every night before I go to sleep. If I fall asleep, I'll get out of bed and pray when I wake up in the middle of the night. I've not missed a night in nearly 3 years. I started to experience beauty and peace around not trying to control things that obviously were not under my control." Only Andrew
• Garlic Uses and recommends it 3 episodes "I'm going to continue to take the 600 milligrams of garlic every time I take my L-carnitine." +1 other
• Resistance training Uses and recommends it 2 episodes "Three days total of lifting. Warm up reasonably, low volume of work sets, two to three work sets per exercise, emphasizing compound movements — pull-ups, rows, dips, multiple muscles at once. Some hip hinge movement: squat, hack squat, deadlifts. I've been resistance training since I was 16. I'm now 50 and I feel great." +10 others
• Inositol Uses and recommends it 2 episodes "One molecule that I've found to be particularly interesting and useful — and this is one that I haven't talked about yet on this podcast — is inositol, in particular myo-inositol. Myo-inositol can have the effect of increasing serotonin and other neurochemicals. I've been taking 900 milligrams of myo-inositol every third night or so as a test of its ability to improve sleep. And I have to say the depth and quality of sleep that I've been obtaining on myo-inositol is pretty remarkable." +1 other
• Phenylethylamine Uses and recommends it 2 episodes "Phenylethylamine increases dopamine and some metabolites related to dopamine in ways that really increase energy and feelings of well-being and motivation. My particular protocol, the one I use, is I'll take phenylethylamine at dosages of about 300 to 600 milligrams along with some tyrosine or I'll take it on its own with alpha GPC. Tyrosine and phenylethylamine taken alone or together will make you feel more motivated and more alert." Only Andrew
• Yoga Nidra Uses and recommends it 2 episodes "There's a practice that I've adopted in the last 5 years that I've found to be immensely beneficial that is sort of like napping but isn't napping. It's a thing that they call yoga nidra. Meditation and yoga nidra scripts have been immensely helpful for me in terms of accelerating the transition to sleep." +1 other
• Claude Uses and recommends it 2 episodes "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." +211 others
• Carlson Fish Oil Uses and recommends it 2 episodes "For liquid, the Carlson's brands, the ones that are lemon-flavored to make them less fishy, it's going to be the most cost-effective way to get fish oil... And then I do take a tablespoon of the Carlson's oil and people gasp when I say this, but I actually like it on my oatmeal with salt." +2 others
• Red light therapy Uses it 3 episodes "What's the best source of red light? It's the sun minus UV. When does that happen? When the sun is low in the sky — boom, you got the best red light therapy that you could ever get minus UV for zero cost. You want a red light device too? Cool. Be my guest. I own one." +10 others
• Cold plunge Recommends it 3 episodes "We know for certain that putting yourself into a high adrenaline state where your body and brain are freaking out and doing that deliberately gets you better at dealing with high stress states, which in my mind is only a good thing. This should be basic training for children. Does it increase cortisol? No. That's a bunch of horseshit. If anything, it reduces cortisol. It increases your ability to buffer stress. The ice bath is just one very efficient, low-cost way to get adrenaline to go boom through the roof." +7 others
• Light Meter Uses and recommends it 2 episodes "Light meter. I have no relation to the app, but I use it. And that is able to tell you how much lux of light you're getting at the moment." Only Andrew
• Meditation Uses and recommends it 2 episodes "I'm now back to meditating. A short meditation, believe it or not, increases glymphatic clearance in the daytime. Regular meditators are probably able to shave an hour off their sleep — 20 minutes a day of meditation — because they're getting the glymphatic clearance during their meditation. I wake up in the morning and the first thing I do is 10 breaths of meditation." +18 others
• Olive oil Uses and recommends it 2 episodes "I stick to olive oil and small amounts of butter and that's because I also think seed oils taste terrible." +5 others
• Yerba Mate Uses it 4 episodes "I do often combine that with some caffeine, not in capsule or pill form but rather in the form of a cup of coffee or yerba mate." +2 others
• Theanine Uses and recommends it 2 episodes "I've gotten great benefit from the mag 3-and-8, apigenin, theanine stack. I don't think you need Pinealon until you've tried everything else, and then maybe try a supplement stack or even just one of those things." Only Andrew
• Myo-Inositol Uses and recommends it 2 episodes "The first is myo-inositol, typically taken as 900 milligrams of myo-inositol. Myo-inositol can help shorten the amount of time that it takes to fall back asleep if you wake up in the middle of the night." +1 other
• Long exhale breathing Recommends it 2 episodes "If you want to slow your heart rate down anytime in waking to de-stress or just bring your level of activation down, or if you want to fall asleep, it really helps to do some long exhales until lungs are empty and then just passive inhales." Only Andrew
• Deliberate Cold Exposure Recommends it 2 episodes "Without question, the most potent behavioral tool for increasing dopamine in a very sustained way is going to be deliberate cold exposure. The use of cold water for increasing dopamine is a real tool — I would say a power tool. It also potently increases epinephrine. It's a great way to learn to be more resilient because you're essentially staying in a circumstance where your system is flooded with adrenaline." +1 other
• Omega-3 fatty acids Recommends it 2 episodes "If I think about fundamental, kind of baseline supplementation, things that are hard to get from food, but that represent key micronutrients that really move multiple needles in the right direction, it's going to be getting above that one gram per day threshold of EPAs. So, omegas." +5 others
• Inversion Table Uses it 2 episodes "I've got one of these inversion tables — where you lie back and you hang upside down. This feels good on my back." +1 other
• MDMA-Psilocybin combination Uses and recommends it "The hardest work I've ever done was to take MDMA and then a couple hours later take a high dose of psilocybin. No two-days-later drop, which you do experience with MDMA — I just did not experience that if I took psilocybin with it. Remarkable. Had some of my best workouts, work weeks, etc." Only Andrew
• Rucking Uses it 2 episodes "Getting zone two cardio, rucking, weight vest walks and hikes three times a week." +1 other
• Ampa Health Uses and recommends it "Full disclosure, I'm involved with this company Ampa Health, which is co-founded by Jonathan Downar. I experienced all this before any of these conversations. From that, I've been able to get like a 90% reduction in my generalized anxiety disorder and OCD for 3 to 4 months at a time." +1 other
• D-cycloserine Uses and recommends it "Using an agent, in this case an antibiotic, to induce neuroplasticity called D-cycloserine. You take — the most common dose is 125 milligrams, oral, and you dissolve it an hour before your stimulation. You take that five-day protocol and compress it into one day, and I've had experiences with this one-day protocol." +1 other
• Pitch Shark Belt Squat Uses and recommends it "I use the Pitch Shark, and Rogue's got one now that's kind of more of a fan-based one. I bought the Pitch Shark. Love the belt squat. It takes a little bit getting used to, but the belt squat is my favorite movement. I actually bought a belt squat machine because you don't have to load the shoulders." Only Andrew
• Be the Pack Leader Uses and recommends it "Your book, Be the Pack Leader — I read the hard copy to raise my first puppy. We never had a dog in my home growing up, to raise Costello, a bulldog mix. We went 11 years together, he and I. And that book and your other teachings were tremendously impactful for my relationship with him, but also in my work life, in my entire life." Only Andrew
• AG1 Uses it 2 episodes "You know, okay, so like it sounds like a plug, but like the AG1 supplement kind of combines all those things. That's what I'll I'll drink like half a packet of that." +1 other
• Light pad Uses and recommends it "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." Only Andrew
• Morning sunlight exposure Recommends it 2 episodes "Morning part of your day, you want sunlight or bright artificial light. Why? It increases cortisol 50 percent above baseline. You want cortisol high early in the day and you want it low later in the day." +3 others
• Hack squat Uses and recommends it "Back squats, for me, I always got a internal hip pain... And so hack squats allow me to put a lot of weight on there and keep my nice right angle between the hip and my back." Only Andrew
• Rhodiola Uses and recommends it "Rhodiola rosea is probably the best addition to my kind of physical performance stack that I've added in a long time, and it's really striking. I mean, I think so much so that people could try it. And it really does seem to work the first time and every time, for me." +2 others
• Examine Recommends it 2 episodes "You can go to Examine, it's an excellent site, not just for inositol but for all supplements for that matter. Talks about the human effect matrix, that is the different effects of different supplement compounds on different aspects of hormone, brain and body health, where the evidence is strong, where the evidence is weak, has links to studies and so on. Again, it's Examine, amazing website, wonderful website." Only Andrew
• L-tyrosine Uses and recommends it "One of the most efficient ways to do that is by ingestion of the amino acid L-tyrosine. I use L-tyrosine in capsule form. I will take 500 milligrams of L-tyrosine, 300 milligrams of Alpha GPC, and a cup of coffee." Only Andrew
• MDMA-assisted psychotherapy Uses and recommends it "I've experimented in a clinical setting with combining them, right? This is done in a legal clinical setting... MDMA was helpful in feeling feelings, etc." Only Andrew
• Psyllium Husk Uses and recommends it "Recently, I started supplementing with a powdered psyllium husk, and some of them actually taste pretty good. My expectation was I was going to feel really bloated. It was quite the opposite. It made post-meal — subjectively the sensation — just feel good, feel great." +1 other
• Senosei Uses and recommends it "There is a drug that's approved for excessive daytime sleepiness that I took on a trip where I was underslept and I needed to work, called Senosei. It's now in phase three for mild attention deficit. I've taken that and I don't use it often, but I find that it really dials in focus and energy in a way that still allows sleep. For me it was a much gentler and felt better than modafinil or armodafinil." Only Andrew
• The Prince of Medicine Recommends it 2 episodes "There's a great book. It's very dense but it's called The Prince of Medicine. It's all this medieval stuff that you love and you'll realize what a prehistoric thing medicine is even now." Only Andrew
• Sauna Space Uses and recommends it "Sauna Space makes these indoor red light saunas that are incandescent. They heat up right away. I travel with one of their red lights. It fills the whole room. I love those things. I have no relationship to Sauna Space. I know the people there now because I've mentioned them enough times." Only Andrew
• Eye Mask Recommends it 2 episodes "Really think about an eye mask at night so that you can get it as dark as possible. It's really hard in some hospitals to get it really dark because there's a lot of noise from the equipment and people are coming in for checks all night." Only Andrew
• Hyperextension (45-degree) Uses and recommends it "I have a 45-degree hyperextension and I'm not taking that to failure. The low back thing is really important. There are a lot of data out there that if you can strengthen the spinal erectors, your posture is better and you're more injury resistant." Only Andrew
• Pit Shark Belt Squat Machine Uses and recommends it "I use the Pit Shark. And Rogue's got one now that's kind of more of a fan-based one. There are all sorts of great ones out there. I bought the Pit Shark." Only Andrew
• Treadmill Uses and recommends it "I train Strummer to run on the treadmill for little rewards here and there, intermittent reinforcement. And he loves it. He runs now. He jumps on. It never occurred to me to do this, but I realized that we're in California — it doesn't rain too often, but even when it rains, I want to have something where I can get his energy out." Only Andrew
• Lime Juice Uses and recommends it "I preferred to do those experiments by eating somewhat larger meals of things that didn't contain a lot of sugar. I saw some big increases in blood glucose in certain instances and then I would ingest some lemon juice or lime juice typically mixed in with water and sure enough you could see a blunting of the blood glucose response." Only Andrew
• LED lighting panel Uses and recommends it "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." Only Andrew
• NMN (Nicotinamide Mononucleotide) Uses and recommends it "I take sublingual NMN. So I'll take anywhere from 1 to 2 grams of NMN as a sublingual powder, which as the name suggests, you put it under your tongue and it dissolves there." Only Andrew
• NR (Nicotinamide Riboside) Uses and recommends it "I do indeed take an NR supplement every day. I take 500 milligrams of NR... When I take NR and NMN at the dosages I talked about a little bit earlier, it gives me a lot of sustained mental and physical energy throughout the day." Only Andrew
• Fadogia Agrestis Uses and recommends it "400 milligrams of tongkat ali, 300 to 600 milligrams of Fadogia taken daily should be fine. I don't cycle them and never have... Because they just keep working." Only Andrew
• MDMA-Assisted Therapy Uses and recommends it "As an adult, not shy about the fact that I did two and now three of the MAPS-appropriate, physician-guided sessions for trauma using MDMA. I've found it immensely beneficial." Only Andrew
• Sauna with Groin Cold Pack Uses and recommends it "When I go in the sauna, because I do hope to conceive children in some way, I wear shorts into the sauna and I actually put a cold pack at my groin while I'm in there." Only Andrew
• The 4-Hour Workweek Uses and recommends it "So much of how I ran my laboratory when I first became a professor was based on principles from The 4-Hour Workweek. Now mind you, my work weeks were like 100-hour work weeks... but I incorporated a ton of the principles." +4 others
• Weighted vest rucking Uses and recommends it "I'll throw on an eight or 10-pound weight vest... and I'll head out for probably a 75-minute to a 90-minute slow jog with some hills. And I'll try and nasal breathe the whole time." Only Andrew
• Plunge Uses and recommends it +1 other
• 13-Minute Daily Meditation (Wendy Suzuki protocol) Recommends it "A relatively short meditation practice of about 13 minutes in which you fully expect your focus and concentration to drift, but that you are continually refocusing is going to be the most effective at teaching yourself to focus and stay concentrated... It's one that I've started to adopt and have felt tremendous benefit from and that I encourage many of you to try as well." Only Andrew
• Garlic Supplement Uses it "I make it a point to always ingest a 600 milligram capsule of garlic anytime I take Alpha GPC, which again for me is about 4 days per week." Only Andrew
• Pikes Recommends it "Pikes. You hang from a bar. You're working your grip strength too. You do knee ups to 90 degrees slow without swinging back and forth. You do five of those. Drop down. Then you see if you can do knee up, legs out — L-sit. Five sets of five on the pikes. And especially if you're hanging from a thick bar, so you're really working your grip." Only Andrew
• Sauna Uses it "I do try and sauna because it has other benefits a few times a week." +20 others
• Air Bike Uses it "One is a short one like I did this morning. Jumped on the air bike, pedal easy for a minute, then go all out for 30 seconds, easy for 10, 30, 10, 30, 10, and then you're off the bike. Basically max heart rate training." Only Andrew
• Cooling Mattress Uses it "The bed cooling thing is very helpful because I tend to run warm. Having the cooling mattress helps." Only Andrew
• Post-Meal Walking Recommends it "If you're buffering blood glucose peaks with 5 to 10 minutes of walking after a meal, you will have fewer energy crashes. In theory, over time, your metabolic health can be better or at least not get worse. Walking is incredible because those low-level repeated muscle contractions really help buffer blood glucose especially after a meal." Only Andrew
• Self-testing for learning Recommends it "Reading it once, no notes, no highlighting, and self-testing about a week later, then looking up what you couldn't remember or got wrong, led to much more stable learning over time. Self-testing. People hear the word test, they think of external tester. You're the test taker." Only Andrew
• Waymo Uses it "We've got self-driving cars. Actually, the Waymo always stops for me and my puppy. The Waymo is very respectful." +11 others
• Huperzine A Uses it "Supplements that I have used and do use for increasing acetylcholine are things like alpha GPC or huperzine A. Huperzine A is mainly in the enzymatic pathway — it tends to adjust how much acetylcholine is broken down and leads to net increases in acetylcholine." Only Andrew
• Sunlight Exposure Recommends it "Within the first hour of waking ideally, but certainly in the first 3 hours of your day, you're going to want to maximize sunlight exposure to your eyes. Never look at the sun or any other light so bright that it's painful to look at. Take sunglasses off, go outside once the sun is out, and get some natural light in your eyes. If you get sunlight exposure to your eyes in the early part of the day, you increase the amount of dopamine receptor that you have, which allows whatever circulating dopamine happens to be there to have a greater effect on motivation and mood." Only Andrew
• Psychotherapy Uses it "I'd come to peace about those through the work I described — standard psychotherapy, a lot of journaling, time, some MDMA, psilocybin separately. It's the hardest work I've ever done having done lots and lots of therapy." Only Andrew
• Assault Bike Uses it "These days I get on an Aerodyne bike — for people it's whatever you can do without getting hurt. The assault bike is interesting because I also get a lot of lat work from it." Only Andrew
• Belt Squat Recommends it "Love the belt squat. It takes a little bit getting used to because some people feel like it's jamming into their hips. You can put a towel there if you need to. The Westside Barbell guys would talk about belt squat — you can actually march with it to build all sorts of stabilizing muscles. That's an incredible cardio workout. You just put a couple plates on each side and you just march lifting your knees, and after like a minute you're like there's no way I can continue — great workout." +1 other
• Hammer Strength 4-Way Neck Machine Uses it "I have a 4-way neck machine. Which brand do you use? Hammer Strength." Only Andrew
• L-Sit Uses it "The core work that I'm a big fan of — because you also get some forearm work in — is I'll hang from a bar and I'll do some L-sits. And if I've been doing them a lot lately I'll do some pikes." Only Andrew
• Nautilus Pullover Machine Uses it "I recently bought a Nautilus pullover machine based on the training with Dorian, and it's from 1976 and it's one of only two that still exist. It's kind of like some guys like muscle cars — I like old school strength training equipment." Only Andrew
• Coenzyme Q10 Recommends it "All three fertility doctors say 'I recommend to my patients co-enzyme Q10.' These things seem to help with egg quality and sperm quality because they seem to indirectly, perhaps directly, support mitochondrial health. So much of what's happening in conception and the formation of the early embryo is highly dependent on mitochondria." Only Andrew
• Self-Testing Recommends it "By far the most impactful thing for forming stable memories over time or calling back old memories to keep this memory system thriving was self-testing. Self-testing can take the form of just a mental walk back, or you can write down questions for yourself. These days I'll use ChatGPT to test myself. Errors should be expected and embraced — that's your nervous system's cue that it needs to draw those memories out of the circuits. That's what the neuroscience literature says. That's what the psychological literature says. There's just so much data to support this." Only Andrew
• Epitalon Uses it "I may have tried this recently, a capsule form of Epitalon combined with some sunlight in the morning for the first two days did seem to shift my clock more quickly — for jet lag maybe, but I'm not going to do it again because I don't know if there's a there there." Only Andrew
• Fasting Uses it "She gave me a tip and I tried it — could be a placebo, who knows? She said just fast on the long flights. I tried that going to Asia. I was totally fine. I couldn't believe it. Fasting may allow for shifting those peripheral clocks." +2 others
• Hammer Strength Neck Machine Uses it "I have a four-way neck machine. Hammer Strength." Only Andrew
• Static Stretching Recommends it "Static stretching appears to be at least among the more useful forms of stretching. It really does appear that getting at least 5 minutes per week total of stretching for a given muscle group is important for creating meaningful lasting changes in limb range of motion, and that is best achieved by 5-day, 6-day, or even 7-day week protocols — three sets of 30, maybe even 45 or 60 seconds of static hold." Only Andrew
• Drownproof Recommends it "I read your book, Drown Proof. I've read a lot of books, including a lot of the quote unquote SEAL books. It's awesome. One of the practices that you describe in the book is something that I decided to do right away, and I've been doing every week since. I found it to be tremendously useful, not just during the exercise, but in the days that follow. It's really remapped a lot of what I would call my unhealthy tendencies and given me much more sense of agency." Only Andrew
• LED tablet Uses it "A LED tablet will work pretty well. I actually have one of those and I put it on my desk all morning even though I still get outside and look at sunlight first thing in the morning." Only Andrew
• Bon Charge Uses it "For a long time, I've used Bon Charge's bulbs cuz they have these bulbs that switch from full spectrum in the day. Then you flip the same switch and it goes to yellow and then flip the switch again and it goes to red." Only Andrew
• Raw Optics Recommends it "Raw optics made one that goes from like a morning really bright light full spectrum... to candle light mode in the evening. Not only did they get the spectrum and the balance right, but it doesn't flicker. They got rid of the flicker that you get from LEDs and yet it's an LED, so it's energy efficient. I have no affiliation to them whatsoever. I pay full price for these things. And I have to say, I really, really like them." Only Andrew
• Continuous glucose monitors Uses it "I did see that when I did my own experiments on myself with continuous glucose monitor. It was kind of fun to do those experiments." +10 others
• Phosphatidylserine Uses it "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." Only Andrew
• Sunosi Uses it "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." Only Andrew
• Panoramic vision technique Recommends it "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." Only Andrew
• Sit-stand desk Uses it "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." +1 other
• Methyl B12 Uses it "I also take methyl B12." +1 other
• My Life in Weeks Chart Uses it "I bought that chart, My Life in Weeks, in fact I bought two of them... I put my estimated lifespan to be 95, and then I have little lines on the side of how much vigor I felt." Only Andrew
• Nicotinamide Riboside (NR) Uses it "At this point I'm questioning whether or not I'm wasting my money taking NMN or NR. I take NR really for these anti-inflammation, reported, purported effects." Only Andrew
• Grape Seed Extract Uses it "In fact, I take 400 to 800 milligrams of grape seed extract, usually with a meal. It's just part of my standard supplementation stack every single day. But I do that mainly for its effects on vascular function and blood flow." Only Andrew
• NAD+ IV Infusion Uses it "I've done this twice now... I did indeed find that after the NAD infusion was complete, I felt much, much better in a number of different ways — improved sleep, improved vigor, coming off those illnesses." Only Andrew
• Assault AirBike Uses it "My favorite way to do this is I'll get on the AssaultBike, so the ones with the handles with the fan, which is not designed to keep you cool, it's designed to create resistance, folks, and do 20 second on sprint, 10 second rest." Only Andrew
• Glute-ham raise Recommends it "Then I go do two to four sets, but typically three, of glute-ham raises, which is an incredible exercise... Glute-ham raise is a great lower back, so entire posterior chain." Only Andrew
• Neck Training Recommends it "I can't overstate the importance of neck training... Strong neck has helped me also avoid injuries in a number of sports. It's life insurance if you do any kind of martial art... I find my posture and presence is just better." Only Andrew
• Soleus pushup Recommends it "They call it a soleus pushup in the study... there was a significant and meaningful improvement in insulin sensitivity... it's not a replacement for exercise, but in terms of its metabolic impact, is meaningful... if you're unwilling to try that, then your bar for entry is just way too high." Only Andrew
• Sun Exposure on Skin Recommends it "There's a really wonderful study out of Israel that showed that if people got 20 minutes, three times a week, of sun exposure to their skin... significant increases in free testosterone... So that sunlight thing is real." Only Andrew
• Tabata intervals Uses it "Tabata type thing for six to eight rounds... the goal is to get my heart rate as high as I possibly can, I learned this from Andy Galpin. Just increasing VO2 max." Only Andrew
• The 4-Hour Body Uses it "I was following The 4-Hour Body slow carb diet. I was training. I had my cheat days and on and on and on." Only Andrew
• The Tim Ferriss Show episode with Chris Hutchins (podcasting) Recommends it "My whole team listened to it, and talked about it, and used it as kind of a checklist for whether or not we were doing things right. That was about a year ago, and things are going well. So I'll just point people to that episode... because it's really great." Only Andrew
• Tibialis raises Recommends it "Training my tibs... gotten them substantially bigger and stronger by training tibs, but more importantly perhaps helps posture, got rid of my right side sciatica... I can run like a beast now. No knee pain, no back pain, no shoulder pain... I'm telling you the tib work is a game changer." Only Andrew
• Training journal Uses it "I'm convinced we can because I track my numbers. I'm not super neurotic, but I keep a handwritten training journal." Only Andrew
• Berberine Uses it "I tried it and what's remarkable about berberine is that you can eat enormous quantities of food and not feel as if you've eaten enormous quantities of food. I'm not necessarily recommending people do this." +2 others
• Fermented Foods Recommends it "The bigger message is that all of us should be ingesting on a regular basis, daily basis, two to four servings of fermented foods of different kinds. And why I say that is because the inflammatory markers went down, the markers of auto-immune disruption went down." +3 others
• Glutamine Recommends it "For many people, the solution to sugar cravings is to ingest a small amount, maybe a teaspoon or so, of an amino acid called glutamine. And if you have really extreme sugar cravings, you can even mix that glutamine with a full-fat cream... and what we find is that the sugar cravings disappear." +1 other
• Intermittent Fasting Uses it "Many people right now are interested in so-called intermittent fasting. They're doing fasts of anywhere from 12 to 16 hours every 24-hour cycle. That's actually what my practice is. I do that on a regular basis... normally I push breakfast out to about 11 or noon." +9 others
• Nasal Breathing Recommends it "If you emphasize nasal breathing most of the time, except when speaking or eating, and if you refrain from mouth breathing, especially in sleep, you improve the nasal microbiome. It gets better at fighting off infections." Only Andrew
• Wim Hof Breathing Recommends it "This pattern of breathing can lend itself very well to entering states of alert but calm for the 10 or even 20 minutes that follow that breathing... So it's a very useful practice to explore. Some of you may be familiar with this practice as so-called Wim Hof breathing. Wim Hof is a practitioner of what's called Tummo breathing." Only Andrew
• The Population Bomb Recommends it "I think The Population Bomb still has great... there's real value in reading it, even if the specific statements, as you pointed out, held up differently. It's still a really important work." Only Andrew
• Closed-eye movement technique Recommends it "One is something that looks kind of wacky but works, which is to mimic the eye movements under closed eyelids that help you forget about your limb position... under closed eyelids you move your eyes to one side then the other, slowly or fast doesn't really matter, then up, then down." Only Andrew
• 90-Minute Ultradian Focus Bouts Recommends it "So my suggestion would be anytime you're going to sit down and try and focus... how long should it be? And the ideal duration is about 90 minutes." Only Andrew
• A Fighter's Heart Recommends it "Who's the guy who wrote A Fighter's Heart? I love that book." Only Andrew
• Perplexity Recommends it "For anything we've said today, you plug it into Perplexity, you get better than a search — and you don't have to wade through 10 different articles and the different perspectives and who wrote this and who funded this." +18 others
• Couch stretch Recommends it "Get your knee behind your glutes at least once per day — like a couch stretch like Kelly Starrett talks about, or just a lunge where you're stretching your hip flexors out, because sitting, walking, almost everything is like knee in front of the glutes." Only Andrew
• Eye Movement Technique for Sleep Recommends it "The wacky eye movement thing to fall back asleep. It costs nothing and it works and it will get you back to sleep because it confuses your body awareness system. You need to forget where your limbs are — that's a prerequisite to falling asleep." Only Andrew
• Sumo Squat Recommends it "You want to try and squat down once per day — sumo squat. Put elbow on inside of one knee and then looking up, being able to look up from the squatted position, point directly overhead. What are you doing here? You're stretching through neck, thoracic spine, shoulder." Only Andrew
• 10,000 Lux Artificial Light Recommends it "If you don't have access to enough daylight, like you wake up before the sun comes out and you're up for 2 hours before the sun comes out, I highly recommend getting a 10,000 lux artificial light." Only Andrew
• Martha Beck's books Recommends it "I'm a huge fan of her work, in no small part because she talked about the essential self in her books which were very, very impactful for me. She also has three degrees from Harvard." Only Andrew
• Our Brain, Ourselves Recommends it "He's the author of a spectacular book. I've read it. It's entitled Our Brain, Ourselves, and it's a terrific read if you want to learn more about how your brain works, how it can change over time, and how it makes you who you are." Only Andrew
• AKC Meet the Breeds Recommends it "I go to this AKC Meet the Breeds thing every year. I don't go every year — they do it every year — but I highly recommend people go even if you don't want a dog, because you get to see all the different genetic variation." Only Andrew
• Cyclic Hyperventilation Recommends it "Cyclic hyperventilation, deep inhales and either passive or active exhales, repeating in a very deep and repetitive way — if you did that for 25 repetitions, you would feel more alert, more warm. It works the first time and it works every time to increase epinephrine and thereby energy. For most people, cyclic hyperventilation is simply going to get you more energized and feeling like you want to move." Only Andrew
• The Immune Beyond Recommends it "Dr. Krummel has an incredible zero-cost Substack. It's called The Immune Beyond. You can access it by going to theimmunebeyond all one word dot substack dot com. And there he teaches about science and more. Again, it's awesome. It's free. So definitely check it out." Only Andrew
• Journaling Recommends it "I do think it was important to keep a journal afterwards, to take notes while off the drug. And for me, that was very very helpful at allowing me to understand the structure of my thinking both for things that serve me and don't serve me." +7 others
• Weighted Dips Recommends it "Weighted dips — big believer in these. Like I think it's like an upper body squat, whatever that means. Weighted dips typically with a weight vest, and chains are great if you can throw those on." Only Andrew
• Somatropin Recommends it "If someone can afford it and they can get a script for it, probably better to just take pharma-grade somatropin or omnitrope growth hormone. One to two IUs five nights per week — that will dramatically increase deep sleep and probably sleep overall, and the effects on fat loss and just tissue repair, healing, and feelings of well-being, and just cognitive function — anecdotally, people say 'Wow, I just feel so great.'" Only Andrew
• Casein Protein Recommends it "There's some literature out there that suggests that the slower digesting proteins such as milk proteins, casein — you could have some Greek yogurt, you could get some casein protein powder if you wanted — maybe a bowl of oatmeal, some starch after you work out to replenish glycogen stores. These are all good things to do even in that final hour before sleep." Only Andrew
• Earplugs Recommends it "Great earplugs to keep it as quiet as possible so you can sleep on as normal a schedule as is possible for you. If you can be positioned next to a window, I think if you're giving a kidney, they should put you next to a window." +1 other
• High-intensity interval training Recommends it "Some high-intensity interval training at least once per week, maybe twice, and something more moderate in the middle — kind of moderate intensity of about 30 minutes or so." +2 others
• Bad Science Recommends it "There's a book called Bad Science by Ben Goldacre, who's an MD from the UK. There are a number of chapters that are not relevant to a US audience, but it's a helpful book for teaching yourself to think in a structured way, scientifically about medicine." Only Andrew
• Exhale-emphasized breathing Recommends it "Best way to increase nighttime HRV, as long as you don't have apnea or some other issue, is to do some exhale-emphasized breathing practice during the day. Even just a few deliberate exhales during the day can increase nighttime HRV." Only Andrew
• The Dark Wizard Recommends it "Andy Stumpf suggested a documentary that I highly recommend, which is The Dark Wizard, which is about Dean Potter, who was a free climber, a free solo climber, wingsuit pilot, etc. It's a brilliant and beautifully shot documentary recently released. I've watched it twice all the way through because it has a mental health component." +3 others
• Principles of Neurobiology Recommends it "My colleague Liqun Luo wrote a Principles of Neurobiology textbook — not as beefy as the Principles of Neuroscience one that is out of Columbia, but I'm a west coast guy, so I like Liqun's book. I just started reading it, flipping through it front to back." Only Andrew
• Yoga Recommends it "If ever there was a practice that one could embark on that would not only increase flexibility and limb range of motion, but would also allow one to cultivate some improved mental functioning as it relates to pain tolerance and other features of stress management that no doubt wick out into other areas of life, it appears that yoga is a quite useful practice." +6 others
• The Art of Spending Money Recommends it "Morgan Housel has a couple of really good books. I actually like the second one more. They're both excellent, but the second one is called The Art of Spending Money — very interesting book, mostly psychological about how to really assess what things are worth to you both in terms of what it takes to get the resources and then when to use them." Only Andrew
• NSDR Recommends it "If you can get that period of deep relaxation through a nap or NSDR, that's going to serve you well." +1 other
• Tadalafil Recommends it "Low dose, like 2.5 to 5 mg per day, is very helpful for perfusion of the prostate. And also, it causes vasodilation in the brain. Our chair of male sexual health and urology at Stanford, Mike Eisenberg, he came on the podcast and he said pretty much every male over 40 or so should be taking about 2.5 to 5 mg per day." +2 others
• Founders Recommends it "We loved the Founders Podcast. So we brought Senra over and he brought Marc Andreessen on." +2 others
• Minor Threat Recommends it "I'm big Ian MacKaye fan minor threat fugazi and uh someone goes minor threat and I go minor threat. I mean you know it's a you know I'm dating myself here by by saying that but still amazing band right? No matter how old you are check it out." +1 other
• The Fertility Formula Recommends it "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." Only Andrew
• Galpin Equation Recommends it "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" Only Andrew
• Animal protein Recommends it "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." Only Andrew
• An Immense World Recommends it "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." Only Andrew
• Trauma: The Invisible Epidemic Recommends it "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." Only Andrew
• Atomic Habits Recommends it "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." +4 others
• Iron John Recommends it "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." Only Andrew
• Yosemite National Park Recommends it "Go to Yosemite and hike. Like make a friend by going and doing something. That's cool." Only Andrew
• Play The Tape Out Recommends it "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?'" Only Andrew
• VO2 max training Recommends it "But in addition to that, also doing some VO2 max work, so getting your heart rate way, way up at least once per week." Only Andrew
• Archimedes Banya Recommends it "And Archimedes Banya in San Francisco is great. A couple of notes about that one, it's clothing optional. I wear my swim trunks... it's co-ed and clothing optional." Only Andrew
• Bulgarian yogurt Recommends it "Oh, there's this amazing Bulgarian yogurt. You have to try this stuff. It is so good... they only put two or three of these in every Whole Foods. And I'm buying those two or three, of the full-fat ones." Only Andrew
• Essential amino acid powder Recommends it "Whenever people say, 'How do I kill my sweet craving?' Well, it's not a conventional approach, but you get a quality branched-chain amino acid or essential amino acid powder... People will find, oh, yeah, I don't actually crave chocolate the same way." Only Andrew
• Eye Mask During Psychedelic Sessions Recommends it "There are two components that I learned that are essential, that were surprising to me. One, you have to be in the eye mask. Observing things in your external environment the whole time seems to bypass some of the..." Only Andrew
• MAPS Recommends it "Street MDMA could very well be, and is often, laced with fentanyl. So the sourcing here must be through MAPS. I think they're the only ones that actually have the clean sourcing of MDMA." Only Andrew
• Morning high-intensity interval training Recommends it "How do you get more rapid eye movement sleep? High-intensity interval training early part of the day or cycling appears to greatly improve different stages of sleep as well, compared to running." Only Andrew
• Nordic curls Recommends it "Nordics are a great semi-substitute for the glute-ham raise... So Nordic curls are great." Only Andrew
• Play It Away Recommends it "I'll do an hour of play type stuff, non-competitive, low stake stuff, big fan of the book Play It Away. I think I learned about that book from your podcast." Only Andrew
• Sissy squats Recommends it "For people that don't have access to these... weighted sissy squats, as they're sometimes called, can work where you're holding onto a plate and you're squatting down while holding onto a pole." Only Andrew
• Spa 88 Recommends it "You can check out the Banya, I'll give a plug to these folks, they're Spa 88 on Wall Street in New York. They are amazing. They are incredible. They have a hot Russian sauna." Only Andrew
• FoundMyFitness Newsletter Recommends it "Dr. Patrick also has a terrific newsletter that I recommend signing up for. It's foundmyfitness.com/newsletter, and it includes research on fasting, micronutrients, sleep, depression, fitness, longevity, and far more, along, of course, with actionable protocols." Only Andrew
• Lifespan podcast Recommends it "The Lifespan podcast featuring Dr. David Sinclair as host launches Wednesday, January 5th... So please go there, subscribe on YouTube, also on Apple and Spotify. I've seen these episodes, they are phenomenal, and you're going to learn a tremendous amount about aging and how to slow and reverse aging." Only Andrew
• Melatonin Warns against "Many of you have probably heard before, I am not a big fan of melatonin supplementation for a number of reasons, but just as a quick aside, the levels of melatonin that are in most supplements are far too high to really be considered physiological." 4 recommend it
• Berberine Warns against "I'm going to skip the berberine because berberine gives me brutal headaches and it makes me crave carbohydrates because it drops my blood sugar." 2 recommend it
• Melanotan Warns against "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." 1 recommend it
• Quviviq Warns against "I tried Quviviq once, which is one of the DORAs. I got zombie sleep. I woke up in the same position I fell asleep in. I didn't feel rested even though I had slept through the night." 1 recommend it
• Blue blockers Warns against "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." No one recommends it
• CJC-1295 Warns against "Things like tesamorelin and ipamorelin and CJC. I'm not a fan. They've always nuked my REM sleep. They've always spiked my PSA." No one recommends it
• Mucuna Pruriens Warns against "Mucuna pruriens is actual L-DOPA. It's 99% L-DOPA, which is a prescription drug that is given for Parkinson's and for other purposes where increasing dopamine is important. I don't recommend mucuna pruriens. I'm not saying that no one should take it, but I don't take it and I don't recommend it because it tends to so potently and acutely increase dopamine that there's a pretty substantial crash afterwards." No one recommends it
• Nicotine Gum Warns against "For a few months I was playing around with nicotine gums. I stopped doing that... it gave me kind of a tic when I wasn't chewing it, and then I felt like I needed to chew it, and it's a little too stimulatory for me." No one recommends it
• Sermorelin Warns against "I've tried Sermorelin. I've tried a few of these other ones. They nuke my REM sleep. They give me a ton of deep sleep. I don't like them." No one recommends it
• Smartphones Warns against "And this is something that we've given up largely because of our smartphones. You're constantly bringing in new sensory" No one recommends it
• Tesamorelin Warns against "There's a lot of excitement nowadays about growth hormone secretagogues, things like tesamorelin and ipamorelin and CJC. I'm not a fan. They've always nuked my REM sleep. They've always spiked my PSA." No one recommends it
• Vaping Warns against "Vaping. Turns out it's not good for us, really not good. The chemicals associated with it — probably a bit safer than smoking, but the behavioral data say because you can do it anywhere, people are doing far more of it. They're taking in far more nicotine and having issues — lung issues and issues related to nicotine. Maybe the healthier delivery mechanism of vaping versus smoking is more than offset to the point where it's more dangerous." No one recommends it
• Nothing matches.