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huberman
Jan 9, 2023
74 protocols
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Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
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Behaviors
Exercise
“So things like viewing morning sunlight and exercise are behavioral tools.”
3:58 ·
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In this episode
74 protocols
▶
3:58
Exercise
Behaviors
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3:58
Morning Sunlight Exposure
Behaviors
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4:12
Avoid Bright Light Exposure at Night
Behaviors
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4:17
Avoid Late-Day Caffeine
Behaviors
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18:22
Intermittent Fasting
Behaviors
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22:51
Vitamin and Mineral Supplement
Supplements
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22:54
Take Vitamin/Mineral Supplements With Food Early in the Day
Behaviors
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23:42
Avoid Excessively High Vitamin/Mineral Doses
Behaviors
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24:16
Eat 75–80% of Foods From Non-Processed or Minimally Processed Sources
Diet
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24:26
Avoid Highly Processed Foods
Diet
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25:43
Papaya or Pineapple for Digestive Enzymes
Diet
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27:25
Ashwagandha
Supplements
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31:04
Low-Sugar Fermented Foods
Diet
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31:42
Prebiotic Fiber
Diet
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33:45
Refrigerated Probiotic/Prebiotic Capsules
Tools
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33:54
Refrigerated Pickles With Brine
Diet
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34:41
Probiotics
Supplements
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34:41
Prebiotics
Supplements
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39:54
Broad-Spectrum Foundational Supplement
Supplements
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46:22
Nap Strategically
Behaviors
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47:35
Avoid Food Within Two Hours of Bedtime
Behaviors
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48:54
Myo-Inositol
Supplements
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50:05
Theanine
Supplements
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50:29
Avoid Theanine if You Have Excessively Vivid Dreams
Behaviors
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51:08
Magnesium Threonate
Supplements
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51:14
Magnesium Bisglycinate
Supplements
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51:58
Apigenin
Supplements
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52:45
Systematically Test Sleep Supplements One at a Time
Behaviors
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56:06
Melatonin
Supplements
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57:01
Use Melatonin Only Occasionally
Behaviors
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1:00:39
Take a Night Off Sleep Supplements Periodically
Behaviors
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1:05:06
Eat Adequate Calories From High-Quality Sources
Diet
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1:07:24
Cardiovascular Exercise
Behaviors
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1:07:28
Resistance Training
Behaviors
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1:09:25
Shilajit
Supplements
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1:11:11
L-Carnitine
Supplements
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1:11:48
Maca Root
Supplements
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1:13:10
Prioritize Quality Sleep
Behaviors
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1:13:38
Avoid Cannabis Before Bed
Behaviors
▷
1:13:38
Avoid Alcohol Before Bed
Behaviors
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1:14:22
Avoid Extended Fasts Specifically to Raise Growth Hormone
Behaviors
▷
1:14:57
Arginine
Supplements
▷
1:17:39
Fadogia Agrestis
Supplements
▷
1:18:32
Cycle Fadogia Agrestis
Behaviors
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1:19:24
Blood Test
Tools
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1:20:12
Get Blood Tests Before and After Hormone Supplements
Behaviors
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1:20:51
Start Hormone Supplements at the Minimal Effective Dose
Behaviors
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1:23:29
Tongkat Ali
Supplements
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1:27:53
Adjust Hormone Supplements Across the Menstrual Cycle
Behaviors
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1:31:31
Caffeine
Supplements
▷
1:31:36
Use Caffeine Strategically Before Performance
Behaviors
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1:33:33
Avoid Being Too Hungry or Too Full for Focus
Behaviors
▷
1:34:48
Coffee
Diet
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1:34:53
Non-Smoked Yerba Mate
Diet
▷
1:37:20
Yohimbine
Supplements
▷
1:37:49
Alpha Yohimbine
Supplements
▷
1:39:26
Alpha-GPC
Supplements
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1:40:17
L-Tyrosine
Supplements
▷
1:42:13
Test Cognitive/Focus Supplements Separately Before Combining
Behaviors
▷
1:43:29
Phenylethylamine
Supplements
▷
1:44:18
Fatty Ocean Fish
Diet
▷
1:45:11
Omega-3 Fatty Acids
Supplements
▷
1:47:39
Plant Protein
Supplements
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1:47:39
Egg Protein
Supplements
▷
1:47:39
Milk Protein
Supplements
▷
1:48:05
Protein Intake
Diet
▷
1:48:47
Whey Protein
Supplements
▷
1:49:08
Branched-Chain Amino Acids
Supplements
▷
1:49:10
Green Tea Supplements
Supplements
▷
1:49:38
Get Significant Nutrition From Whole Foods
Diet
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1:50:44
Avoid Melatonin for Children
Behaviors
▷
1:51:32
Avoid Hormone-Augmenting Supplements Until After Puberty Unless Physician-Directed
Behaviors
▷
1:53:17
Flexibility Training Exercise
Behaviors
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1:55:48
Use Single-Ingredient Formulations for Targeted Supplementation
Behaviors