Essentials: Developing a Rational Approach to Supplementation for Health & Performance
· 38 min
Episode Essentials: Developing a Rational Approach to Supplementation for Health & Performance
In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Mateina: https://drinkmateina.com/huberman
Timestamps
(00:00:00) Supplementation
(00:00:12) Behavior, Nutrition, Supplements & Prescription Drugs
(00:03:16) Supplementation Context & Individual Needs
(00:04:44) Foundational Supplements; Tool: Vitamin & Mineral Supplements
(00:06:20) Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
(00:08:22) Sponsor: Eight Sleep
(00:09:45) Sleep Supplements; Tool: Caffeine & Food Timing
(00:10:40) Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
(00:11:43) Tool: Falling Asleep, Magnesium Threonate & Apigenin
(00:12:58) Tool: Test Single-Ingredient Supplements
(00:15:00) Melatonin
(00:15:48) Hormone Support, Behavior & Nutrition
(00:17:05) Fadogia Agrestis, Dosage & Cycling
(00:19:24) Tongkat Ali & Free Testosterone
(00:20:24) Menstrual Cycle & Supplement Effects
(00:21:28) Sponsor: AG1
(00:22:41) Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
(00:25:08) Neuromodulators, Alpha-GPC & L-Tyrosine
(00:26:51) Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
(00:29:10) Sponsor: Mateina
(00:30:19) Omega-3 Fatty Acids & EPA
(00:32:14) Protein & Food-Based Supplements
(00:34:44) Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices
Links in the notes 11
- https://www.hubermanlab.com/essentials
- https://www.hubermanlab.com/topics/supplementation
- https://www.hubermanlab.com/topics/sleep-hygiene
- https://www.hubermanlab.com/topics/hormone-health
- https://www.hubermanlab.com/topics/mental-health
- https://www.hubermanlab.com/episode/essentials-developing-a-rational-approach-to-supplementation-for-health-and-performance
- https://drinkag1.com/huberman
- https://eightsleep.com/huberman
- https://drinkmateina.com/huberman
- https://www.hubermanlab.com/disclaimer
- https://megaphone.fm/adchoices
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