All protocols

Huberman says he avoids black pepper extract or bioperine because it is a 5-alpha reductase inhibitor and affects liver cytochromes.

Used to test both filtered and tap water, including for contaminants such as microplastics.

Use a water testing service and test both filtered water and tap water.

Added to his obstetrics avoidance list because of concern about phthalates.

Explicit caveat against an unsafe approach to peanut allergy exposure.

Do not trust wrist-worn trackers for energy expenditure; they often overestimate calories burned, with a cited meta-analysis showing 28% to 93% overestimation.

Track steps during dieting to monitor spontaneous activity and keep them from dropping; example given was maintaining 8,000 steps/day. If spontaneous activity falls, add about 15 to 30 minutes of cardio to maintain movement output.

Macro tracking is presented as a workable calorie-restriction strategy and personal method for body composition control.

Experiment with approaches like keto and omnivore phases to discover what is easiest and most sustainable for you.

When moving from ketogenic to higher-carb eating, transition gradually and systematically over about 4 to 8 weeks rather than abruptly.

For gut health and general health, avoid chronic overconsumption; this is described as one of the biggest levers alongside exercise and fiber.

Whole-food protein sources such as chicken breast are described as more satiating than highly palatable processed protein bars.

Plain baked potatoes are described as among the most satiating carbohydrate foods.

A non-animal whey-like protein made from yeast is described as a promising vegan option with whey-like quality.

Rather than focusing excessively on sugar alone, prioritize getting enough fiber; if fiber intake is high, sugar intake may be less concerning in context.

Rigid restriction of a specific nutrient can increase craving and binge risk in some people due to a disinhibition response when exposed to that nutrient.

For obese individuals or those with more adipose tissue, more aggressive early dieting may improve buy-in and can be done with less lean-mass risk; leaner individuals should use aggressive dieting more cautiously and transition to a more sustainable approach rather than trying to maintain the aggressive phase indefinitely.

Cooking protein-containing foods generally makes them more digestible and bioavailable.

Carb blockers or glucose-scavenger tactics are described as majoring in the minors relative to bigger levers like calories, protein, and adherence.

Meta-analysis cited suggesting reduced fatigue, increased time to fatigue, and possible small recovery benefits.

Different forms of carnitine are said to have recovery benefits; carnitine tartrate specifically was noted to increase androgen receptor density in muscle cells.

Cook dark leafy greens and cruciferous vegetables without excessively heating them, because overcooking can destroy nutrients and micronutrients that act in an adaptogenic way.

If colored fluid leaches out of dark leafy greens or cruciferous vegetables during cooking, ingest that fluid as well because it contains adaptogenic molecules.

Do not take ashwagandha prior to exercise if training for hypertrophy, strength, or endurance, because cortisol increases during exercise help drive adaptation.

500–1,500 mg per day as an adaptogen; he later specifically suggests adding 1,000 mg/day if needed after starting with ashwagandha; may help buffer stress by reducing cortisol and inflammatory cytokines; if taken daily, cycle off after about 30 days.

If taking lion's mane or chaga every day, cycle off after about 30 days; shorter use periods are also acceptable.

Use ashwagandha and/or lion's mane and/or chaga for a stressful week, heading into that week, or the following week, then stop; effects on anxiety tend to be cumulative, while cortisol buffering may occur on day one.

Be awake, busy, outside or indoors with bright lights, and moving about in the early part of the day into the early afternoon to support high catecholamines and cortisol early in the day.

If possible, do 20–30 minutes in the afternoon of breathing practice, meditation, NSDR, or yoga nidra to substantially buffer cortisol.

Eat enough calories for your needs and goals; restricting calories too much increases cortisol output and creates a mild stress state.