Episode
Developing a Rational Approach to Supplementation for Health & Performance
2:00:47
Published: Mon Jan 09 2023
Description
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 over-the-counter 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 fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient 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, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium 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/Fat-Soluble 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 & Broad-Spectrum Foundational Supplements (00:38:35) Core Supplement Questions & Meeting Foundational Needs (00:43:45) Supplements to Support Sleep: Myo-Inositol, 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, L-Carnitine, 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: Alpha-GPC, L-Tyrosine; Layering Supplements (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids (01:47:25) Food-Mimic Supplements, Protein (01:50:09) Kids, Aging & Supplements (01:55:25) A Rational Supplementation Protocol (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac
Chapters
The use of supplements and behavioral tools can greatly enhance mental health, physical health, and performance but requires a rational guide to avoid dangerous dosages and sourcing.
00:00 - 07:51 (07:51)
Summary
The use of supplements and behavioral tools can greatly enhance mental health, physical health, and performance but requires a rational guide to avoid dangerous dosages and sourcing. The term 'supplements' goes beyond just extracting nutrients from food and requires knowledge of a variety of compounds and factors to determine effectiveness.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
This podcast episode discusses how to think about supplementation in a larger context to lead to specific outcomes and navigate the vast space successfully.
07:51 - 15:39 (07:48)
Summary
This podcast episode discusses how to think about supplementation in a larger context to lead to specific outcomes and navigate the vast space successfully. No specific supplement or blend is recommended, but if you want to try any, there is a discount available at livemomentus.com/huberman.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
This episode discusses the evolution of supplement use and the types of supplements people are taking nowadays, including foundational supplements such as vitamins, minerals, and digestive enzymes.
15:39 - 28:41 (13:02)
Summary
This episode discusses the evolution of supplement use and the types of supplements people are taking nowadays, including foundational supplements such as vitamins, minerals, and digestive enzymes. The speaker also shares advice on how to take supplements safely and effectively.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
Foundational supplements that support the gut microbiome are essential as most people do not get enough support from their diet, and these supplements tend to include prebiotics and probiotics designed to maintain and proliferate sufficient gut microbiota.
28:41 - 38:52 (10:10)
Summary
Foundational supplements that support the gut microbiome are essential as most people do not get enough support from their diet, and these supplements tend to include prebiotics and probiotics designed to maintain and proliferate sufficient gut microbiota. Consuming at least four servings of low sugar fermented foods per day is the best way to support the gut microbiome through the intake of nutrition.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
Focusing on foundational nutrition, such as vitamins, minerals, probiotics, digestive enzymes, and adaptogens, can enhance overall physical and mental health, including sleep and focus, for those who can afford to spend $100 or more on supplements per month.
38:52 - 48:23 (09:30)
Summary
Focusing on foundational nutrition, such as vitamins, minerals, probiotics, digestive enzymes, and adaptogens, can enhance overall physical and mental health, including sleep and focus, for those who can afford to spend $100 or more on supplements per month. Adequate sleep is essential for optimal physical and mental performance, and paying attention to nutrition is key.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
Magnesium bisglycinate and magnesium threonate are effective supplements for shortening the transition time to sleep and allowing people to ease into sleep more readily, but theanine may not be suitable for people with excessively vivid dreams.
48:23 - 55:16 (06:52)
Summary
Magnesium bisglycinate and magnesium threonate are effective supplements for shortening the transition time to sleep and allowing people to ease into sleep more readily, but theanine may not be suitable for people with excessively vivid dreams.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
Melatonin supplements can affect the reproductive hormone axis, and may include amounts far exceeding normal biological levels.
55:16 - 1:03:21 (08:05)
Summary
Melatonin supplements can affect the reproductive hormone axis, and may include amounts far exceeding normal biological levels. While they may aid with sleep, one can still sleep well without them and sudden withdrawal may cause anxiety.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
This episode discusses the use of specific supplements, such as Shilaji from Ayurvedic medicine, that work on specific hormone pathways to achieve elevated levels of testosterone, free testosterone, growth hormone, and thyroid hormone.
1:03:21 - 1:14:04 (10:42)
Summary
This episode discusses the use of specific supplements, such as Shilaji from Ayurvedic medicine, that work on specific hormone pathways to achieve elevated levels of testosterone, free testosterone, growth hormone, and thyroid hormone. However, it is important to acknowledge that hormone support and augmentation must also include proper nutrition and an understanding of how hormones impact each other.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
While intermittent fasting can increase growth hormone levels, it has detrimental effects on the genetic pathways and receptors for growth hormone.
1:14:04 - 1:23:07 (09:02)
Summary
While intermittent fasting can increase growth hormone levels, it has detrimental effects on the genetic pathways and receptors for growth hormone. The best way to determine whether a supplement is impacting hormone levels is through a blood test.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
Women should expect certain supplements to have different or opposite effects on their hormones depending on their menstrual cycle.
1:23:07 - 1:31:10 (08:02)
Summary
Women should expect certain supplements to have different or opposite effects on their hormones depending on their menstrual cycle. Supplements such as L-carnitine can improve sperm and egg health, but dosage and timing should be carefully controlled.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
Exploring supplement-based approaches to enhancing cognitive function and focus, including the use of caffeine, alpha-GPC and L-Tyrosine for improved focus and alertness.
1:31:10 - 1:43:26 (12:16)
Summary
Exploring supplement-based approaches to enhancing cognitive function and focus, including the use of caffeine, alpha-GPC and L-Tyrosine for improved focus and alertness.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
While convenient, getting nutrition from whole foods is essential due to the fiber content, bulk, and vitamins involved.
1:43:26 - 1:52:24 (08:57)
Summary
While convenient, getting nutrition from whole foods is essential due to the fiber content, bulk, and vitamins involved. However, for those with financial constraints, choosing a higher quality omega-3 fatty acid fish oil supplement can help.
EpisodeDeveloping a Rational Approach to Supplementation for Health & Performance
PodcastHuberman Lab
The podcast provides resources and guidance for approaching supplementation and getting the most out of your regimen, while emphasizing that exercise, sleep, light exposure, and other natural behaviors are still crucial to overall health and performance.
1:52:24 - 2:01:18 (08:54)
Summary
The podcast provides resources and guidance for approaching supplementation and getting the most out of your regimen, while emphasizing that exercise, sleep, light exposure, and other natural behaviors are still crucial to overall health and performance.