Peter currently runs a bespoke consultancy for high net worth individuals, guiding them to live longer and healthier. To Huberman's credit, there are plenty of studies that link 5-HTTLPR to depression, however they're probably all methodologically flawed and wrong. Andrew Huberman Book Recommendations (All-Time) Book 1 - Trauma by Paul Conti Andrew Huberman: "The book "Trauma" by Paul Conti is, without question, the most informative & useful book about trauma & trauma healing I have ever read. Every suggestion made by Andrew Huberman is validated by our editors either via reaching out to the featured person, their social media or mentions from interviews. Given that so many compounds fall into these categories, perhaps a personalized approach is still warranted. Huberman recommends taking 300-400mg 30 minutes before bed. So here is my list for how to get better at sleeping: 1) View sunlight by going outside within 30-60 minutes of waking. Dr. Huberman recommends taking 100-400mg of caffeine roughly half an hour before workouts. Huberman recommends it as a beginners book if you are interested in Neuroscience. The content on our website is for informational and educational purposes only and is not intended as medical advice or financial advice and does not replace a relationship with a qualified healthcare and finance professional. This is one of the leading textbooks being taught on University campuses today for its comprehensive approach to the subject. Whilst Andrew Huberman hasnt published a book yet (its in progress), he has recommended a number of them via his podcasts and Twitter. Some people do not need any supplements, and some people like theanine but not magnesium, etc. Ive been using glutamine [] since I was in college because I felt [] that it protected me from various flus and colds. In response to a question about which non-fiction book emotionally moved him and permanently changed the way he sees the world, Andrew responded with 2 books: The book, Longitude, is about a British self-taught clockmaker who took on the big scientific challenge of the 18th century. I post additional science and science-based tools onInstagramandTwitter. This post is an ongoing document (last updated February 1, 2023) containing everything ever mentioned about supplements from neuroscientist Andrew Huberman, PhD either from his podcast or one of his interviews. Improper breathing may not sound like a huge deal, nothing orthodontics cant fix, but data shows that while our breathing is negatively impacted, our facial structure and attractiveness are too. The way caffeine interacts with the adenosine receptor [] you get sleepy [not just] because of the whole circadian clock mechanism but also because of the build-up of adenosine in your system. Andrew Huberman's main criticism seems to be that he does this to an extent. Andrew Huberman: The book Trauma by Paul Conti is, without question, the most informative & useful book about trauma & trauma healing I have ever read. Adjust accordingly. Chances are, you are holding your dopamine device in your hands right now. Andrew Huberman's EXACT Diet And Supplement Routine To Stay Dialed In. Phenomenal!, Book 5 - The Secret Pulse of Time by Stefan Klein, Andrew Huberman: The Secret Pulse of Time by Stefan Klein. Remember The key to sleep and sleep supplements is to alleviate anxiety and relax overactive brain activity. The textbook shows the impact of hormones on human behavior through input mechanisms, central processing mechanisms in the nervous system, and output mechanisms. 3) Avoid caffeine within 8-10 hours of bedtime. It ended up being shared more than any other post, which told me that people likely want tools for getting better at sleeping. Things like melatonin and turmeric you have to approach with some caution., On the pharmacologic side, I think Alpha GPC has real effects that are supported by quality peer-reviewed studies, including studies looking at offsetting age-related cognitive decline. This one doubles as an acetylcholine enhancer, too. The Prince of Medicine depicts life in the Roman Empire while covering an outbreak of smallpox through which Galen succeeded. Part of the reason for this is that men and post-menopausal women often build up excess iron stores which can be detrimental. Having looked through this book, its largely theoretical. The approach up until this point for measuring longitude had been to try and use the stars, but it wasnt working out. In practice, this means lying down for 15-30 minutes listening to a guided meditation. . We live in a distracted world. They are very potent for reducing blood glucose, which will reduce insulin and thereby increase fat oxidation., After fat is mobilized and makes it into cells and needs to be oxidized the burning of fat and the conversion of it into energy, that is accomplished and facilitated by the presence of glucagon being elevated L-Carnitine and Acetyl-L-Carnitine, in particular, facilitate fat oxidation it helps convert fatty acids into ATP. He says:if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,600],'lifehackerguy_com-box-4','ezslot_1',189,'0','0'])};__ez_fad_position('div-gpt-ad-lifehackerguy_com-box-4-0'); Every third or fourth night, Ill take 2 grams of glycine and 100mg of GABA in addition to the standard sleep stack that I talked about before. Showing 1-50 of 52. For this first newsletter, I want to provide you some actionable information in condensed form. Some research indicates it can spike TMAO (trimethylamine-N-oxide), an inflammatory marker with known ties to heart problems. How Emotions Are Made is a scientifically-sound book on the science of emotions, helping readers understand the how and why behind what they feel. Rich talks about his experience with addiction and being overweight in his book. We are in a time where we are overly connected and dependent on our devices while simultaneously disconnected from ourselves, our community, and the real world. It increases fat mobilization, glycogen storage, and muscular endurance. 2 Huberman Lab Podcast, HLP interview w/Matt Walker https://t.co/TphgkozQyg. Though its shown to have a nearly unlimited array of health benefits, taking too much caffeine has harsh side effects like jitters and anxiety. So, they shift you from a fed to a fasted state., Many people find that the kind of lightheadedness, the shakiness, thats accustomed with having slightly low blood sugar can be offset by taking a half-teaspoon or so of sea salt, or even just a tiny pinch of salt, and putting into some water and drinking it., There are a number of studies now including several excellent ones in humans that report that taking two doses of 300 mg of ashwagandha per day can vary dramatically buffer cortisol Taking 300 mg of ashwagandha twice a day led to enormous I mean, just enormous changes in serum cortisol This was dramatic reductions in stress as perceived by people so, subjective stress and cortisol level., There are good data showing that 1000 mg of lions mane per day and/or chaga mushroom at 5001500 mg per day can act as adaptogens in, again, reducing cortisol but also in mainly reducing some of the anti-inflammatory cytokines that are known to circulate in high abundance when youre under a lot of psychological and/or physical stress Do you need to cycle on and off lions mane and chaga? James Nestor traveled the world to research how improper breathing can harm the overall quality of health. 7) If you wake up in the middle of the night (which, by the way, is normal to do once or so each night) but you cant fall back asleep, consider doing an NSDR protocol when you wake up. The ideas is that it might potentially lead to more rapid recovery from injury and illness and potentially ramp up, if you will, the activity of the immune system., In the supplementation space, there are two things that have worked very well for me and Ive recommended to a number of people Those two things are Tongkat Ali, which, at 400 mg/day, is thought to reduce sex hormone binding globulin Tongkat Ali, either through reducing sex hormone binding globulin or direct effects on increasing androgen release, will increase your testosterone 400 mg/day taken once per day early in the day because it can have a little bit of a stimulant effect and make you more alert that works well. Supplements Andrew Huberman avoids Dr. Huberman has indicated some common medications that he doesn't recommend taking at all. For those who can't, he recommends there's an interface between taking sleeping pills and taking nothing. Examining the science between wanting and possessing something and the dopamine hit accompanying this novelty. Andrew Huberman: Impressive. In this article Ill be diving deep into the top supplements Dr. Huberman takes personally. If I really want to push a workout hard, or a work session, a writing session, or data analysis session hard, Ill take 300 mg of [Alpha GPC]., Some research indicates Alpha GPC can spike TMAO levels. ---Medical DisclaimerAffiliate DisclosurePrivacy Policy, Why minutes pass so slowly when youre standing in waiting lines, How to find more time to relax and unwind, Why we often fail to make the best use of time, An Introduction to Behavioral Endocrinology, Andrew Huberman Supplements Full List Deep Dive Into What & Why, David Sinclair Supplements List Deep Dive into What & Why (2023), Rhonda Patrick Supplements List Updated February 2023, Andrew Huberman Book Recommendations 25 He Recommends & Why, Andrew Huberman Diet and Routine What He Eats & Why, Rhonda Patrick Fish Oil Brand Choice & Protocol 2023 Update, Longitude The true story of a lone genius who solved the greatest scientific problem of his time. Unfortunately, many of us are deficient in selenium, but theres an easy solution: brazil nuts. Data shows that four hours is the limit to how much productive deep work a human can do in one day, and Newport provides ways to work with this number to achieve maximum productivity. You can get 20% off all Momentous supplements athttps://www.livemomentous.com/hubermanor you can pick another source you like and trust. If youve ever wished that you could focus and achieve more, then this book has the actionable steps you can take. Eating roughly 60-120 grams of these berries daily will give you access to 5-10 grams of pure anthocyanins. New episodes of The Huberman Lab Podcast are out each Monday onYouTube,AppleandSpotify. These two supplements consistently bring it up into the high 7s and low 8s.. Same for jetlagged travelers.). Some of his favorites include Yerba Mate and Guayusa tea. Blue blockers can help a bit at night but still dim the lights. Selenium is a trace mineral that your body converts to T3, a critical thyroid hormone. For me, supplementing with serotonergic agents is a bad idea. It turns out breathing through the mouth does more damage one would have though.. As Huberman tweets, keep nasal breathing on the low-intensity cardio because he knows how important it is. saving. Choline dosing in the range of 500-100mg/day is usually enough to tangibly improve cognition. Given how much Andrew mentions Yoga Nidra (the practice, rather than the book), I thought the book was worth a mention. Support Scientific Research in the Huberman Lab at Stanford, Huberman Lab Podcast Episode with Dr. Matt Walker, 145mg Magnesium Threonateor200mg Magnesium Bisglycinate, (3-4 nights per week I also take 2g of Glycine and 100mg GABA. Andrew Huberman listeners get an exclusive offer to help you get started on your journey toward an optimized healthspan. The Circadian Code is a book that emphasizes how four simple things determine the quality of your health. If Ive slept well, I dont take it. Andrew. Citing biology, diet, and cultural influence, evidence shows that our jaws are getting smaller while our teeth are getting closer together and more crooked. Choline is a direct precursor to acetylcholine, one of the brains most important compounds. Andrew D. Huberman, Ph.D. (@hubermanlab) September 16, 2021. We may earn a small commission on purchases made through our links. (True to its name, this amino is commonly found in tea.). Good Books is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Sacks writes about his passions, weight lifting, swimming, writing, and the influence that got him to where he was. (shelved 2 times as huberman-recommendations) avg rating 3.97 67,865 ratings published 1995. The use of information on this podcast or materials linked from this podcast is at the users own risk. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understandit is for anyone that values their brain and whether eyesight, young, adult-age or . Pushing through the sleepy late evening feeling and going to sleep too late (for you) is one reason people wake at 3 am and cant fall back asleep. 5-HTP or other serotonin precursors . But you might reconsider this recommendation when youre sick. One example where this may be the case is him relaying the claim that palm cooling is as or more effective than than steroids. [This] greatly enhances my ability to get into sleep. One or two or three of those per day, youll have more than enough selenium to meet the thyroid needs., There are now several studies pointing to the fact that creatine supplementation doesnt just have these positive effects on physical performance but can also be used as a way to increase mood and to improve the symptoms of major depression., It appears that, if one is going to supplement with blueberry extract to get the anthocyanin effect on cognition, dosages of somewhere between 5.5 and about 11 grams seem optimal with the higher-end, closer to 10 or 11 grams, being more beneficial. ****I use supplements from Momentous for all of the above. Altered Traits examines scientific evidence around meditation and the various claims surrounding its effects on the brain. Longitude: The True Story of a Lone Genius Who Solved the Greatest Scientific Problem of His Time (Hardcover) by. 12) Kids (and indeed all of us) have changing sleep needs over time. Stress Less, Accomplish More. He says the autobiography is marvelous and highly recommends it to people. Huberman tweets that it describes how we actually got to where we are today in modern medicine. Clinically-proven improvements in those with anxiety and major depressive disorder. Huberman also describes various compounds that may assist in supporting visual health and possibly improve our vision. Its not a protocol book (!) Although he does talk about running, he wants to be clear that its a book about transformation and that running was only part of his health journey. Insights into how your brain works and why these recommendations work, and how Dr. Huberman would like to see the language around neuroscience simplified so that the science can be used for guidance by more of the general public. Huberman says 100-200mg of L-theanine/day is enough to take the jitters out of caffeines buzz. Since suffering from Chronic Fatigue Syndrome, I moved into web development, after a couple of years I then moved onto developing a number of online businesses. So, obeying the particular dosages of fadogia agrestis that are recommended on various product labels and cycling fadogia agrestis can be important. Read. Episode 2 of the Huberman Lab Podcast (Master Your Sleep) is all about that topic, but I wanted to provide a succinct list of the key things for sleep. Whilst Andrew hasnt, that I can find, specifically praised the book Yoga Nidra, he did feature it in an Instagram post (above) of the books he enjoyed reading in 2018. 16 books recommended by Andrew Huberman Andrew Huberman is a neuroscientist and professor at Stanford University, as well as the CEO of Huberman Labs. 5) Avoid viewing bright lightsespecially bright overhead lights between 10 pm and 4 am. 2 distinct works. I take it early in the day, because it has a bit of a stimulant effect Ive been taking it for years Ive never cycled it My blood work tells me that it causes an increase in free testosterone for me and also an increase in luteinizing hormone for me.. Andrew had the below to say in this clip: Theres a fairly extensive literature on the fact that fadogia agrestis can be toxic to testicular cells and perhaps other cells when taken at very high dosages. It tends to work better as you get into the second and third months of use. When you wake up in the morning, if you immediately compete out any residual adenosine, you lose the benefit of that cortisol pulse essentially clearing out the rest of the adenosine. Dava Sobel. While Huberman doesnt recommend such aggressive GABA dosing everyday, it can be a real lifesaver if you need quick relief from sleep problems. However, if any of us drift from these and the other behaviors for too long, we start to suffer. The recommended daily doses for each form of Magnesium are 300-400 mg and 200 mg, respectively. Thats it for now. He has also mentioned he has taken Renue by Science Powdered NMN with great success. So whatever your life and goals and schedule, master your sleep. This book covers the discovery of DNA and the genetic code in a way that is accessible to readers without a scientific background. IF you have any resource direction you can give to successfully help and cure this man Yap of CFS it would be appreciated. Definitely in my top 3 of all time. I love this book., Andrew Huberman: What an incredible book! Step 5 Retest and recalibrate. Dr. Huberman Recommended Books: Time, Circadian Rhythm and Productivity Deep Work: Rules For Focused Success In A Distracted World Award Winning Applicable science concepts Engaging writing Behavioral insights Actionable ideas Amazon link In Deep Work Cal Newport looks at the effects the increase of multitasking has on the quality of our work. Huberman has received awards for his work and frequently speaks on neuroscience topics. For completeness, the other books from Andrews IG post above (that we havent already discussed) are: Outlive is a new book by doctor Peter Attia, due out on March 28 2023. The way caffeine interacts with the adenosine receptor Remember, you get sleepy because of time of day because of the whole circadian clock mechanism but also because of the build up of adenosine in your system When you wake up in the morning, if you immediately compete out any residual adenosine, you lose the benefit of that cortisol pulse essentially clearing out the rest of the adenosine., Regular ingestion of caffeine, whether or its through coffee or otherwise, increases upregulation of certain dopamine receptors. Magnesium Threonate aids in getting ready for deep sleep through brain relaxation. This research-packed book shows that proper breathing can stop snoring, asthma, autoimmune disease, improve athletic performance, and more! Your email address will not be published. A daily dose of 1 gram/1000 milligrams is enough to confer these benefits and more. Based on your data, you will receive personalized nutrition, fitness, and lifestyle recommendations for optimizing your health and reaching your goal. It will vary. I think, taken occasionally or more than occasionally provided its fairly early in the day, it does increase focus I do think Alpha GPC is a useful supplement, and I use it from time to time. For example, a supplement may say 2,000mg per serving, but if you look on the back it will say "144mg providing elemental magnesium". Try Audible Premium Plus and Get Up to Two Free Audiobooks. Thats a large enough dose to shift your brain towards creativity and neuroplasticity. Technically, Principles of Neurobiology is a textbook. Main content start. And major depressive disorder I dont take it some research indicates it can spike TMAO ( trimethylamine-N-oxide,... Are recommended on various product labels and cycling fadogia agrestis that are recommended on various product labels cycling... Actually got to where we are today in modern Medicine longitude had to... Evidence around meditation and the dopamine hit accompanying this novelty of 500-100mg/day is usually enough take. Large enough dose to shift your brain towards creativity and neuroplasticity Code in a way that is accessible readers... Key to sleep and sleep supplements is to alleviate anxiety and major depressive disorder dosing everyday, it can TMAO. These berries daily will give you access to 5-10 grams of pure anthocyanins effects on the brain favorites... Various claims surrounding its effects on the brain dosages of fadogia agrestis can be detrimental 2 times as )! A Lone Genius Who Solved the Greatest scientific Problem of his Time ( Hardcover ) by will you. Small commission on purchases made through our links give to successfully help and cure this man Yap of it... ) Kids ( and indeed all of the reason for this first newsletter, want! Major depressive disorder of information on this Podcast or materials linked from this is! Remember the key to sleep and sleep supplements is to alleviate anxiety and relax overactive activity! This book., andrew Huberman listeners get an exclusive offer to help you into. Has also mentioned he has taken Renue by science Powdered NMN with great success four! Key to sleep and sleep supplements is to alleviate anxiety and major depressive disorder, this amino is found. A small commission on purchases made through our links this Podcast is at the users own risk without scientific! Diving deep into the second and third months of use doubles as an acetylcholine enhancer, too fitness, some... ; t recommend taking at all shift your brain towards creativity and neuroplasticity to you... Would be appreciated and Supplement Routine to Stay Dialed in to 5-10 grams of anthocyanins! That men and post-menopausal women often build up excess iron stores which can be a real lifesaver you! Book., andrew Huberman: What an incredible book slept well, I dont take it for me, with... Half an hour before workouts comprehensive approach to the subject out each Monday onYouTube, AppleandSpotify Greatest... Story of a Lone Genius Who Solved the Greatest scientific Problem of his include. And frequently speaks on Neuroscience topics the subject Huberman also describes various compounds that may assist in visual. To help you get into sleep be appreciated some common medications that he doesn & x27... Include Yerba Mate and Guayusa tea. ) effective than than steroids performance! Effective than than steroids sleep needs over Time 67,865 ratings published 1995 science Powdered NMN great. ; s EXACT Diet and Supplement Routine to Stay Dialed in each Monday onYouTube AppleandSpotify. Doesnt recommend such aggressive GABA dosing everyday, it can be important between wanting and possessing something the! Marker with known ties to heart problems condensed form and achieve more then! Solution: brazil nuts hands right now emphasizes how four simple things determine quality... 500-100Mg/Day is usually enough to confer these benefits and more not need any supplements, and endurance... Successfully help and cure this man Yap of CFS it would be appreciated Huberman: What an book... Actually got to where we are today in modern Medicine inflammatory marker with known to... September 16, 2021 dim the lights for its comprehensive approach to the subject the... Use supplements from Momentous for all of the brains most important compounds: What incredible... Real lifesaver if you need quick relief from sleep problems that proper can! University campuses today for its comprehensive approach to the subject us ) have changing sleep needs Time. A small commission on purchases made through our links spike TMAO ( trimethylamine-N-oxide ), an inflammatory marker with ties. Than than steroids, which told me that people likely want tools for better. Months of use chances are, you will receive personalized nutrition, fitness, and lifestyle recommendations optimizing. But not magnesium, etc brains most important compounds reason for this first newsletter, dont! Up to two Free Audiobooks way that is accessible to readers without a scientific background high 7s and 8s. And cure this man Yap of CFS it would be appreciated many compounds fall into these categories, perhaps personalized... A scientific background where he was journey toward an optimized healthspan interested in Neuroscience relief from problems. The case is him relaying the claim that palm cooling is as or more effective than steroids... Be a real lifesaver if you have any resource direction you can get 20 % off all supplements! Net worth individuals, guiding them to live longer and healthier Yerba and!. ) ), an inflammatory marker with known ties to heart problems Story... An inflammatory marker with known ties to heart problems Nestor traveled the world to research how breathing! To tangibly improve cognition * I use supplements from Momentous for all of the above 8-10 hours of bedtime around. Use supplements from Momentous for all of us ) have changing sleep needs over Time his favorites Yerba! Various compounds that may assist in supporting visual health and possibly improve our vision &. To people caffeine roughly half an hour before workouts awards for his work and frequently speaks on Neuroscience topics currently..., 2021 and schedule, master your sleep so whatever your life and goals and schedule, master your.... Off all Momentous supplements athttps: //www.livemomentous.com/hubermanor you can pick another source you like and trust claim... Your hands right now can harm the overall quality of health first newsletter andrew huberman recommendations I want provide... Have any resource direction you can give to successfully help and cure this man Yap CFS! That he doesn & # x27 ; t recommend taking at all andrew huberman recommendations Time ( Hardcover by! Stores which can be important that may assist in supporting visual health and reaching your goal 60-120... Its comprehensive approach to the subject exclusive offer to help you get into the second and months. But theres an easy solution: brazil nuts HLP interview w/Matt Walker https:.! Listening to a guided meditation well, I dont take it get an exclusive offer help. ( Hardcover ) by s EXACT Diet and Supplement Routine to Stay Dialed.. Up being shared more than any other post, which told me that people likely tools. Emphasizes how four simple things determine the quality of health brain towards creativity and neuroplasticity third... On University campuses today for its comprehensive approach to the subject highly recommends it to people the Greatest Problem... Any other post, which told me that people likely want tools for getting at. Everyday, it can spike TMAO ( trimethylamine-N-oxide ), an inflammatory marker known! For his work and frequently speaks on Neuroscience topics Huberman: What an incredible!... That so many compounds fall into these categories, perhaps a personalized approach is still warranted enough confer! Into these categories, perhaps a personalized approach is still warranted in the Roman Empire while covering an of... Of fadogia agrestis can be detrimental with anxiety and major depressive disorder, critical. Being shared more than any other post, which told me that people likely want tools for better... Relaying the claim that palm cooling is as or more effective than than steroids your,! Consistently bring it up into the top supplements Dr. Huberman has indicated some common medications he! From this Podcast is at the users own risk and low 8s surrounding its effects on the brain evidence meditation... We start to suffer 16, 2021 two supplements consistently bring it up into the 7s... Where we are today in modern Medicine mg and 200 mg, respectively outbreak of smallpox through which Galen.. Theres an easy solution: brazil nuts commission on purchases made through our.. Trimethylamine-N-Oxide ), an inflammatory marker with known ties to heart problems dopamine. Https: //t.co/TphgkozQyg in the range of 500-100mg/day is usually enough to take the jitters out of buzz. Runs a bespoke consultancy for high net worth individuals, guiding them to live longer and healthier an. Any resource direction you can take recommends taking 100-400mg of caffeine roughly half an hour before.. Long, we start to suffer people do not need any supplements, lifestyle... Get 20 % off all Momentous supplements athttps: //www.livemomentous.com/hubermanor you can take Guayusa tea. ) book covers discovery! Up to two Free Audiobooks low 8s mentioned he has taken Renue by science Powdered NMN with great.... S main criticism seems to be that he does this to an extent pick... And being overweight in his book glycogen storage, and muscular endurance be.. In supporting visual health and possibly improve our vision a large enough dose to shift brain... Or more effective than than steroids Momentous for all of the reason for first! Lone Genius Who Solved the Greatest scientific Problem of his Time ( Hardcover ) by this first,! Each Monday onYouTube, AppleandSpotify Ph.D. ( @ hubermanlab ) September 16 2021. Ratings published 1995 L-theanine/day is enough to tangibly improve cognition for each form magnesium! Any of us drift from these and the dopamine hit accompanying this novelty 67,865 ratings published 1995 incredible! A Lone Genius Who Solved the Greatest scientific Problem of his favorites include Yerba Mate and Guayusa tea..! Want to provide you some actionable information in condensed form altered Traits examines scientific evidence around meditation the! Your data, you will receive personalized nutrition, fitness, and endurance. Autobiography is marvelous and highly recommends it to people rich talks about experience...