by

Tim Ferriss

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

— Dr. Andrew Huberman

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.

Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.

Please enjoy!

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

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

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

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

This episode is brought to you by AG1. I’ve taken AG1 for more than a decade. Longtime listeners have heard me call it my nutritional insurance. Here’s the news: they’ve just launched AG1 Pro, designed for people focused on performance and longevity. I’ll be traveling soon, and I’m throwing this in my bag to cover my bases while I travel. Past a certain age, maintaining lean muscle becomes priority number one, and AG1 Pro is formulated to support exactly that. It includes HMB, a clinically studied compound that supports protein synthesis and helps reduce protein breakdown, plus zinc carnosine to support the gut lining. Remember: training is only half the equation. Recovery is where the work compounds, and AG1 Pro is built to support it. It’s NSF Certified for Sport, so what’s on the label is what’s in the pouch. Get your free AG1 Pro Yeti Shaker in the Welcome Kit at Drinkag1.com/Tim.

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. Visit Protekt.com/Tim to buy Protekt REST and you’ll get a FREE bottle of Clarity with your order. Clarity is a neurotropic mushroom blend of lion’s mane, reishi, cordyceps, and turkey tail, designed to support brain function and mental performance. I haven’t personally tested Clarity yet.

This episode is brought to you by Eight Sleep. Temperature is one of the main causes of poor sleep, and heat is my personal nemesis. But a few years ago, I started using the Pod Cover, and it has transformed my sleep. Eight Sleep has launched their newest generation of the Pod: Pod 5. It cools, it heats, and now it elevates, automatically. With the best temperature performance to date, the Pod 5 ensures you and your partner stay cool in the heat and cozy warm in the cold. Go to eightsleep.com/Tim and use code TIM to get $350 off the Pod—which includes the Cover, Hub, and Base—for a limited time! Click here to claim this deal and unlock your full potential through optimal sleep.

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

SHOW NOTES

  • [05:20] Inspirations and principles.
  • [07:51] Sleep, nutrients, exercise, light, and relationships.
  • [19:30] Making movement matter.
  • [27:37] Striving to “be like a mule” on Sunday.
  • [29:32] The neurological processes of cultivating the physique.
  • [33:20] Monday.
  • [48:48] An aside about cheat day.
  • [50:09] Tuesday.
  • [52:35] Wednesday.
  • [54:23] A strong neck is more than just an appealing aesthetic.
  • [1:00:32] Thursday.
  • [1:00:47] Friday.
  • [1:01:56] Saturday.
  • [1:02:46] A recap of how the days synergize with one another.
  • [1:08:23] Nordic curls for boys and girls.
  • [1:11:14] Minimizing shin splints.
  • [1:13:47] You say soleus pushup, I say seated calf raise.
  • [1:16:42] Flat feet, Tabata, and self-coaching.
  • [1:18:32] The holy trinity of Andrew’s sleep stack + one.
  • [1:21:47] How the first half of your day should differ from the last half.
  • [1:25:24] Dutch bicycles or bust.
  • [1:26:55] Omega-3 supplement nausea.
  • [1:28:48] EPA dosage, Carlson’s oil on oatmeal, and sushi.
  • [1:30:00] Benefits of EPA.
  • [1:30:34] How EPA (and, in general, food) affects mood.
  • [1:35:38] Are you eating enough nattō and Bulgarian yogurt?
  • [1:38:00] Rhodiola rosea.
  • [1:43:09] Tongkat ali and Fadogia agrestis.
  • [1:45:00] Yes, men depend on estrogen too.
  • [1:46:47] Fine-tuning fertility (and, by proxy, vitality).
  • [1:55:11] Benefits of afternoon de-light.
  • [1:57:07] The highs and lows of self-pleasure in the modern era.
  • [2:00:03] Optimizing the health of one’s reproductive material.
  • [2:05:41] Is your smartphone sterilizing you?
  • [2:11:05] Lessons learned from IVF.
  • [2:14:55] Why you might consider selecting “Email receipt” at checkout.
  • [2:17:52] The consequences of having more than two drinks a week.
  • [2:19:09] Cocaine? Just say no.
  • [2:20:50] Concerns about cannabis.
  • [2:29:46] Changing thoughts on psychedelics.
  • [2:36:31] Raising research funds with Huberman Lab premium.
  • [2:40:12] Andrew’s clinical psychedelic experiences.
  • [2:48:15] A reminder not to trust street drugs, kids.
  • [2:49:15] The exciting, seemingly endless applications of psychedelic research.
  • [2:55:45] Parting thoughts.

MORE ANDREW HUBERMAN QUOTES FROM THE INTERVIEW

“If we don’t actually take the time to figure out what’s going on in our head, how can we really trust that we’re on the best path?”
— Dr. Andrew Huberman

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

“The state that we’re in on Monday has a lot to do with what we did on Sunday.”
— Dr. Andrew Huberman

“If you’re on a plane and you’re bouncing your knee, it’s actually a meaningful—it’s not a replacement for exercise, but in terms of its metabolic impact, is meaningful. I find that really interesting and perhaps of all the things that we’ll discuss today, if you’re unwilling to try that, then your bar for entry is just way too high.”
— Dr. Andrew Huberman

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