In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold overthecounter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fatsoluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use singleingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, costeffective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.

#HubermanLab #Supplements #Science

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Articles
Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and MetaAnalysis of Clinical Trials: https://bit.ly/3QnuCdJ

Resources
Examine: https://examine.com

Timestamps
00:00:00 Supplements
00:03:38 Hierarchy of Tools/Interventions, Developing a Supplementation Protocol
00:11:51 Momentous, LMNT, Helix Sleep
00:15:38 Role of Supplements, Foundational Supplements, Water/FatSoluble Vitamins
00:21:07 Supplement Considerations: Cost, Nutrition & Schedule
00:25:25 Foundational Supplements, Digestive Enzymes, Adaptogens
00:28:04 Gut Microbiome, Probiotics/Prebiotics & Nutrition
00:33:06 Supplements for Gut Microbiome, Brain Fog
00:35:59 InsideTracker
00:36:44 Adaptogens & BroadSpectrum Foundational Supplements
00:38:35 Core Supplement Questions & Meeting Foundational Needs
00:43:45 Supplements to Support Sleep: MyoInositol, Theanine
00:50:52 Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin
00:55:55 Melatonin Caution
00:58:11 Supplement Dependency?, Placebo Effects
01:02:45 AG1 (Athletic Greens)
01:03:53 Nutrition & Behavior for Hormone Health
01:08:59 Hormone Health: Shilajit, Ashwagandha, LCarnitine, Maca Root
01:12:48 Growth Hormone: Behaviors, Arginine, Prescriptions
01:16:04 Testosterone/Estrogen: Fadogia Agrestis; Bloodwork
01:23:06 Testosterone Supplement: Tongkat Ali, Libido
01:27:24 Menstrual Cycle, Birth Control & Fertility
01:30:54 Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine
01:36:57 Adrenaline & Stimulants: Yohimbine, Rauwolscine
01:38:55 Adjusting Neurotransmitters: AlphaGPC, LTyrosine; Layering Supplements
01:43:58 Cognitive, Mood & Metabolic Support: Omega3 Fatty Acids
01:47:25 FoodMimic Supplements, Protein
01:50:09 Kids, Aging & Supplements
01:55:25 A Rational Supplementation Protocol
01:58:36 ZeroCost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com