Experts Gut Health Andrew Huberman

Andrew Huberman · 45 episodes · 755 sourced insights

What Andrew Huberman says about gut health

Everything Andrew Huberman and guests said about gut health across 45 episodes — each point linked to the exact second on YouTube. Sourced expert opinion, not medical advice.

In their own words

States flatly there is no cure for the common cold because over 160 different cold-virus serotypes keep changing shape.
00:05:44Andrew Huberman · Huberman Lab · Jan 2024
Debunks the childhood myth that cold temperatures cause colds—it's viruses, not the weather.
00:07:48Andrew Huberman · Huberman Lab · Jan 2024
Warns that feeling better doesn't mean you're no longer contagious; people still sneezing who claim otherwise are 'lying.'
00:15:35Andrew Huberman · Huberman Lab · Jan 2024
Says the flu shot only reduces risk of that season's dominant strain by about 40 to 60 percent and he personally usually skips it.
00:21:17Andrew Huberman · Huberman Lab · Jan 2024
Reveals his own cold/flu frequency has dropped from yearly to roughly once every 18 to 24 months by tracking sleep and exercise.
00:25:22Andrew Huberman · Huberman Lab · Jan 2024
Marathon runners and those training for marathons are 'severely immune compromised' with sharply reduced natural killer cell activity.
01:25:14Andrew Huberman · Huberman Lab · Jan 2024
Highlights a 2023 retraction of a nine-trial vitamin C meta-analysis due to double-counted placebo groups.
01:44:53Andrew Huberman · Huberman Lab · Jan 2024
Cites a 1997 study where only 25 percent of the NAC group caught flu versus 79 percent of the placebo group.
02:00:24Andrew Huberman · Huberman Lab · Jan 2024
Cold virus can survive on surfaces for up to 24 hours, while flu virus dies off after about 2 hours.
00:08:50Andrew Huberman · Huberman Lab · Jan 2024
Cold virus particles are roughly 5 microns; the thin edge of a credit card is about 200 microns thick.
00:10:55Andrew Huberman · Huberman Lab · Jan 2024
You start shedding flu virus and become contagious about 24 hours before your first symptoms appear.
00:28:29Andrew Huberman · Huberman Lab · Jan 2024
Studies from Noam Sobel's lab show people touch their eyes or face shortly after shaking hands, a primary infection route.
00:39:59Andrew Huberman · Huberman Lab · Jan 2024
The microbiome in your nasal passages is the most effective at neutralizing incoming cold and flu viruses, favoring nasal breathing.
00:37:21Andrew Huberman · Huberman Lab · Jan 2024
Two to four daily servings of low-sugar fermented foods (sauerkraut, kimchi, kefir, kombucha) best support the gut microbiome.
01:11:43Andrew Huberman · Huberman Lab · Jan 2024
Intense exercise of 60 minutes or less boosts innate immune activity for up to 24 hours afterward.
01:22:10Andrew Huberman · Huberman Lab · Jan 2024
A sauna protocol of three rounds of 15 minutes at 176–210°F can raise innate immune cell counts.
01:37:03Andrew Huberman · Huberman Lab · Jan 2024
A study found zinc (90 mg/day zinc acetate) produced a three-times-faster recovery from a cold.
01:53:41Andrew Huberman · Huberman Lab · Jan 2024
Nobel laureate Linus Pauling famously took many grams of vitamin C daily, yet the evidence for its cold benefit is weak.
01:43:47Andrew Huberman · Huberman Lab · Jan 2024
Huberman champions NSDR (non-sleep deep rest), citing University of Copenhagen studies showing it replenishes brain dopamine.
00:04:45Live audience Q&A (no single guest) · Huberman Lab · May 2024
Describes a dose-dependent placebo effect study where being TOLD you got a higher nicotine dose changed cognition and measured brain activity even at zero dose.
00:07:52Live audience Q&A (no single guest) · Huberman Lab · May 2024
Admits he took LSD and psilocybin 'all too young,' calls them bad experiences, and says he does not recommend them.
00:20:24Live audience Q&A (no single guest) · Huberman Lab · May 2024
Reveals he participated in two clinical trials of high-dose psilocybin (over two grams, taken twice with therapist support).
00:21:59Live audience Q&A (no single guest) · Huberman Lab · May 2024
Explains the famous 'MDMA puts holes in your brain' paper was retracted because researchers accidentally dosed subjects with methamphetamine.
00:27:12Live audience Q&A (no single guest) · Huberman Lab · May 2024
States that ketamine and the demonized drug PCP are the same compound.
00:30:19Live audience Q&A (no single guest) · Huberman Lab · May 2024
Discloses the podcast funds human-only studies of compounds like DMT (Robin Carhart-Harris's lab) and an eating-disorders lab at Columbia.
00:32:52Live audience Q&A (no single guest) · Huberman Lab · May 2024
Keep naps shorter than 90 minutes so they don't disrupt nighttime sleep; skip them entirely if they do.
00:04:13Live audience Q&A (no single guest) · Huberman Lab · May 2024
In nicotine cognition studies, what subjects believed they were dosed with changed both performance and recorded brain activity.
00:09:54Live audience Q&A (no single guest) · Huberman Lab · May 2024
Optimal learning difficulty is roughly 85% correct trials and 15% errors.
00:17:12Live audience Q&A (no single guest) · Huberman Lab · May 2024
The agitation and frustration of failing is the neurochemical stimulus for neuroplasticity; the actual rewiring happens during sleep and rest.
00:18:13Live audience Q&A (no single guest) · Huberman Lab · May 2024
Most psychedelic trials use psilocybin over LSD partly because an LSD trip is far longer than a clinician's workday; ibogaine runs about 22 hours.
00:23:00Live audience Q&A (no single guest) · Huberman Lab · May 2024
Kentucky directed $40 million of its opioid settlement toward ibogaine trials.
00:24:05Live audience Q&A (no single guest) · Huberman Lab · May 2024
MDMA-assisted therapy shows up to 60-67% remission of PTSD with proper dosing and support.
00:27:43Live audience Q&A (no single guest) · Huberman Lab · May 2024
The best low-cost way to support the gut-brain axis is one to four daily servings of low-sugar fermented foods like kimchi, sauerkraut, or kefir.
00:38:00Live audience Q&A (no single guest) · Huberman Lab · May 2024
Sleep regularity matters: aim to keep bedtime within plus or minus one hour, about five nights a week.
00:41:39Live audience Q&A (no single guest) · Huberman Lab · May 2024
Chinese focus-training studies improve attention by having people fixate on a visual target for one to three minutes before working.
00:45:46Live audience Q&A (no single guest) · Huberman Lab · May 2024
Calls the popular idea that the vagus nerve mainly calms you down 'more or less a myth' — it is the fast pathway signaling body infection to the brain.
00:12:48Andrew Huberman · Huberman Lab · Sep 2025
Breaks down a PNAS study where people injected with E. coli had fewer flu-like symptoms after Wim Hof-style breathing.
00:20:21Andrew Huberman · Huberman Lab · Sep 2025
Identifies adrenaline/epinephrine release as the mechanism that reduces inflammation during the breathing protocol.
00:25:44Andrew Huberman · Huberman Lab · Sep 2025
Explains the 'you get sick after you finally stop/rest' phenomenon as adrenaline boosting immune defense during stress.
00:26:14Andrew Huberman · Huberman Lab · Sep 2025
Personal admission: Huberman uses cyclic hyperventilation breathing himself whenever he feels a bug coming on, for 4+ years.
00:27:18Andrew Huberman · Huberman Lab · Sep 2025
Cites Asya Rolls' lab showing mindset and a 'sense of hope' (via dopamine) can shrink tumors and speed wound healing.
00:29:33Andrew Huberman · Huberman Lab · Sep 2025
Cites Qiufu Ma's Harvard study mapping how electroacupuncture of fascia drives a vagal-adrenal anti-inflammatory reflex.
00:31:43Andrew Huberman · Huberman Lab · Sep 2025
Offers spirulina (2 grams) as an alternative to Sudafed-type decongestants for nasal congestion.
00:34:27Andrew Huberman · Huberman Lab · Sep 2025
The body's defense has three layers: physical barrier (skin/mucus), the fast innate immune system, and the antibody-making adaptive immune system.
00:00:00Andrew Huberman · Huberman Lab · Sep 2025
IgM antibodies appear early (recent infection) while the more stable IgG comes later — 'IG' stands for immunoglobulin.
00:06:55Andrew Huberman · Huberman Lab · Sep 2025
You have distinct microbiomes in your eyes, mouth, nose and gut — not just one gut microbiome.
00:09:01Andrew Huberman · Huberman Lab · Sep 2025
Two to four daily servings of low-sugar fermented foods (sauerkraut, natto, kimchi, pickles) support the gut microbiome and reduce cytokine activity.
00:10:07Andrew Huberman · Huberman Lab · Sep 2025
Nasal breathing filters viruses and bacteria far better than mouth breathing.
00:09:33Andrew Huberman · Huberman Lab · Sep 2025
Fever is the body deliberately raising temperature because many viruses and bacteria don't survive well at elevated heat.
00:13:55Andrew Huberman · Huberman Lab · Sep 2025
Elevating your heels about 12 degrees during sleep increases glymphatic washout that clears brain debris during infection.
00:19:15Andrew Huberman · Huberman Lab · Sep 2025
The breathing protocol: 20–30 deep breaths, then exhale fully and hold 15–60 seconds, repeated for 3–4 rounds.
00:24:05Andrew Huberman · Huberman Lab · Sep 2025
Randomized double-blind human trials found 2 grams of spirulina reduced nasal obstruction, itching and inflammatory cytokines while improving smell and sleep.
00:35:28Andrew Huberman · Huberman Lab · Sep 2025
A Science paper found that men who smelled women's emotional tears had significantly reduced testosterone and dampened brain areas linked to sexual arousal.
00:17:25Andrew Huberman · Huberman Lab · Jun 2021
Inhaling itself raises brain arousal and learning capacity while exhaling causes a dip, independent of what you smell.
00:31:07Andrew Huberman · Huberman Lab · Jun 2021
Taste receptors for sweet and umami are expressed not just on the tongue but in the gut and even on the ovaries and testes.
01:28:27Andrew Huberman · Huberman Lab · Jun 2021
Charles Zuker's lab swapped sweet and bitter receptors in mice, making them avoid sugar water and avidly drink bitter solutions.
01:41:14Andrew Huberman · Huberman Lab · Jun 2021
A Weizmann study found people almost always touch their eyes within seconds of a handshake, subconsciously sampling the other person's chemicals.
01:53:48Andrew Huberman · Huberman Lab · Jun 2021
Carnivores like tigers lack sweet receptors entirely but have umami sensitivity at least 5,000 times that of humans.
01:22:39Andrew Huberman · Huberman Lab · Jun 2021
Smelling salts (ammonia) work by triggering the innate nose-to-amygdala fear pathway, jolting you awake like six espressos at once.
00:35:47Andrew Huberman · Huberman Lab · Jun 2021
Olfactory neurons are unique in the brain because they are continually replenished throughout life, roughly every three to four weeks.
00:44:08Andrew Huberman · Huberman Lab · Jun 2021
Concussion severity and recovery can be partly gauged by how fully a person regains their sense of smell after a head injury.
00:50:37Andrew Huberman · Huberman Lab · Jun 2021
A single gene variant determines whether microwave popcorn smells pleasant or like vomit, and whether you can smell asparagus in urine.
01:00:07Andrew Huberman · Huberman Lab · Jun 2021
The high-school diagram of a tongue map with separate taste zones is complete fiction; receptors are intermixed across the tongue.
01:05:58Andrew Huberman · Huberman Lab · Jun 2021
Bitter receptors connect directly to the brainstem gag reflex to stop us swallowing poisons.
01:09:35Andrew Huberman · Huberman Lab · Jun 2021
Diego Bohorquez's lab showed gut neurons sense fat, sugar, and amino acids and signal dopamine via the vagus nerve, driving cravings independent of taste.
01:15:22Andrew Huberman · Huberman Lab · Jun 2021
Pandas have no umami receptors but heightened sweet receptors, while their carnivore counterparts are the reverse.
01:24:14Andrew Huberman · Huberman Lab · Jun 2021
The Coolidge effect, recovery of mating vigor when a novel partner is introduced, runs in both males and females and is purely odor-driven.
01:43:18Andrew Huberman · Huberman Lab · Jun 2021
There is no essential carbohydrate or sugar, but everyone needs essential amino acids and fatty acids to survive.
01:09:03Andrew Huberman · Huberman Lab · Jun 2021
The cringe-inducing feeling of fingernails on a chalkboard is the touch and visceral component, not just the sound.
01:33:22Andrew Huberman · Huberman Lab · Jun 2021
Claims no randomized trial has ever shown topical sunscreen reduces basal cell carcinoma, the most common skin cancer, or reduces death from skin cancer.
01:05:10Dr. Teo Soleymani · Huberman Lab · Aug 2024
As a head-and-neck skin cancer surgeon, says he firmly believes sun avoidance is unhealthy and that sun exposure has measurable wellness benefits.
00:54:08Dr. Teo Soleymani · Huberman Lab · Aug 2024
Reveals most lethal skin cancers he treats arise in sun-protected skin, including a 27-year-old dying of melanoma in non-sun-exposed skin.
01:09:24Dr. Teo Soleymani · Huberman Lab · Aug 2024
Cites a 2020 study finding chemical sunscreen ingredients absorb into blood at 100-500x the FDA's upper safety threshold.
01:16:43Dr. Teo Soleymani · Huberman Lab · Aug 2024
Notes chemical sunscreen compounds have been found in breast milk, amniotic fluid, blood plasma, and urine.
01:18:46Dr. Teo Soleymani · Huberman Lab · Aug 2024
Says everyone should be on a prescription-strength retinoid and that over-the-counter retinol is largely ineffective, possibly by design.
01:44:48Dr. Teo Soleymani · Huberman Lab · Aug 2024
Reveals he has operated on six or seven patients under 40 in the past month for HPV-driven genital squamous cell carcinomas.
02:36:27Dr. Teo Soleymani · Huberman Lab · Aug 2024
Notes vitiligo patients, despite losing protective pigment, have lower skin cancer rates due to heightened immune surveillance.
02:33:20Dr. Teo Soleymani · Huberman Lab · Aug 2024
The skin completely turns over roughly every 28 days, making it one of the few organs that can fully regenerate.
00:06:20Dr. Teo Soleymani · Huberman Lab · Aug 2024
Coffee-related facial flushing in rosacea is driven by beverage temperature, not the caffeine itself.
00:16:14Dr. Teo Soleymani · Huberman Lab · Aug 2024
Studies on transepidermal water loss show drinking lots of water does not measurably improve skin hydration; that is largely genetic.
00:24:57Dr. Teo Soleymani · Huberman Lab · Aug 2024
Polypodium leucotomos, an Amazonian fern eaten by indigenous fishermen to avoid sunburn, raises the skin's minimal erythema dose.
01:21:23Dr. Teo Soleymani · Huberman Lab · Aug 2024
Oxybenzone's chemical structure closely resembles BPA, which has been banned from many plastic bottle linings.
01:18:16Dr. Teo Soleymani · Huberman Lab · Aug 2024
Collagen is built from non-essential amino acids the body can synthesize, so supplemental collagen may work mainly via a water-drawing plasma osmolality effect.
01:36:31Dr. Teo Soleymani · Huberman Lab · Aug 2024
A Harvard study found non-ablative fractionated laser (Fraxel) resurfacing cuts skin cancer risk by about 20%.
01:52:36Dr. Teo Soleymani · Huberman Lab · Aug 2024
Penn State research suggests skim and nonfat dairy, not whole-fat dairy, aggravate acne due to emulsifiers with a glycemic response.
02:18:42Dr. Teo Soleymani · Huberman Lab · Aug 2024
Bob Marley died of melanoma on his toenail; Jimmy Buffett died of Merkel cell carcinoma.
02:33:52Dr. Teo Soleymani · Huberman Lab · Aug 2024
The US now expects roughly three times as many deaths from squamous cell carcinoma as from melanoma, losing one patient to it every 37 minutes.
02:36:27Dr. Teo Soleymani · Huberman Lab · Aug 2024
Huberman argues fat, not glucose, is the most important food element for the brain because neuron membranes are made of structural fat.
00:14:05Andrew Huberman · Huberman Lab · Oct 2021
EPA omega-3 supplementation at 1-3 grams per day can rival antidepressants for mood without similar side effects.
00:16:09Andrew Huberman · Huberman Lab · Oct 2021
Using 2-deoxyglucose, researchers showed food reward is eliminated unless neurons can actually metabolize the glucose, even with good taste.
01:10:52Andrew Huberman · Huberman Lab · Oct 2021
Drinking diet soda with food can later cause large insulin spikes from the soda alone, making study children pre-diabetic and forcing a halt.
01:17:44Andrew Huberman · Huberman Lab · Oct 2021
Alia Crum's milkshake study showed identical shakes produced different insulin and glucose responses based purely on what subjects were told.
01:29:45Andrew Huberman · Huberman Lab · Oct 2021
Pairing a neutral healthy food with a metabolism-raising food can make it taste better within 7 to 14 days via dopamine conditioning.
01:32:23Andrew Huberman · Huberman Lab · Oct 2021
Huberman reveals you are not seeking taste, dopamine, or even raised blood sugar, but neurons being metabolically active.
01:11:24Andrew Huberman · Huberman Lab · Oct 2021
Caviar is described as the heavyweight champion of EPA omega-3s per unit volume.
00:17:43Andrew Huberman · Huberman Lab · Oct 2021
Egg yolks are the primary dietary source of choline, the precursor to the focus neuromodulator acetylcholine.
00:25:27Andrew Huberman · Huberman Lab · Oct 2021
A 2021 review by Roschel details creatine supplementation (5g/day) enhancing brain function, especially in non-meat eaters.
00:33:48Andrew Huberman · Huberman Lab · Oct 2021
Creatine may raise DHT and could contribute to hair loss in DHT-sensitive people.
00:34:53Andrew Huberman · Huberman Lab · Oct 2021
Blueberry anthocyanins of about 400-600mg daily improved verbal learning and memory in elderly subjects.
00:40:38Andrew Huberman · Huberman Lab · Oct 2021
Neuropod cells in the gut, defined by Diego Bohorquez at Duke, sense amino acids, sugars, and fats and signal the brain.
01:00:57Andrew Huberman · Huberman Lab · Oct 2021
Hidden sugars are added to processed foods specifically to trigger subconscious gut signals that drive overeating, not because they taste sweet.
01:03:05Andrew Huberman · Huberman Lab · Oct 2021
A Cell study found two to four servings of low-sugar fermented foods daily improves the gut microbiome.
01:05:08Andrew Huberman · Huberman Lab · Oct 2021
Glutamine can help offset sugar cravings via gut satiation-signaling neurons.
00:42:43Andrew Huberman · Huberman Lab · Oct 2021
The insula is the brain's interoception hub, reading internal states from gut pressure to anxiety and taste.
01:43:00Andrew Huberman · Huberman Lab · Oct 2021
Gottfried calls oral contraceptives 'the number one endocrinopathy that is iatrogenic for women' and declares herself an 'IUD Crusader' favoring the copper IUD.
00:15:02Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Despite doing lots of microbiome testing, she admits science still cannot say what a healthy microbiome should look like ratio-by-ratio.
00:35:26Dr. Sarah Gottfried · Huberman Lab · Jan 2023
She recounts her own age-35 hormone panel showing cortisol three times normal, fasting insulin in the 20s, and glucose at 105 — after her doctor offered only a birth control pill and antidepressant.
01:34:58Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Claims oral contraceptives can shrink the clitoris by up to 20%, and the elevated sex hormone binding globulin may not fully reverse after stopping the pill.
02:04:39Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Argues the 2002 Women's Health Initiative was 'the wrong study in the wrong patients with the wrong medications,' scaring millions of women away from beneficial hormone therapy.
02:12:26Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Cites Lisa Mosconi's work showing a ~20% decline in cerebral glucose metabolism from premenopause to postmenopause, linking perimenopause symptoms to Alzheimer's risk.
02:17:07Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Her single biggest takeaway: every woman should get a coronary artery calcium score by age 45.
02:28:33Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Women have roughly twice the rate of depression and insomnia, 3-4x the risk of multiple sclerosis, and 5-8x the risk of thyroid dysfunction versus men.
00:41:41Dr. Sarah Gottfried · Huberman Lab · Jan 2023
The gut is about 10 feet longer in women than in men, contributing to far higher rates of constipation.
00:41:41Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Around 70-80% of Americans are deficient in magnesium, which is heavily involved in clearing estrogen.
00:38:31Dr. Sarah Gottfried · Huberman Lab · Jan 2023
A retired UCSD physicist reversed his autoimmune disease by drinking a daily smoothie containing 57 different vegetables and fruits.
00:29:11Dr. Sarah Gottfried · Huberman Lab · Jan 2023
In Gottfried's (Huberman lab) cell paper, cyclic sighing produced the greatest improvements in mood and lowered resting heart rate among breathing protocols.
01:00:04Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Women's testosterone declines by about 1% per year and can start dropping as early as age 28.
01:10:59Dr. Sarah Gottfried · Huberman Lab · Jan 2023
She cites that roughly one in 12 people may carry a hypermorphic adrenal gene variant affecting cortisol output.
01:43:50Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Phosphatidylserine's effective dose is 400-800 mg, but in trials 400 mg was more effective than 800 mg.
01:39:06Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Taking oral contraceptives for about 5 years reduces ovarian cancer risk by roughly 50%.
01:56:48Dr. Sarah Gottfried · Huberman Lab · Jan 2023
For cardiometabolic health, Gottfried recommends roughly one-third cardio to two-thirds resistance training at the population level.
01:33:24Dr. Sarah Gottfried · Huberman Lab · Jan 2023
Claims post-cold-exposure dopamine rises 100-200% and stays elevated for many hours, acting as a true antidepressant.
00:16:43Andrew Huberman · Huberman Lab · Nov 2022
Frames the prefrontal cortex as a 'coach' that loses control to the rest of the brain ('the players') under high stress.
00:21:30Andrew Huberman · Huberman Lab · Nov 2022
Says you can 'cheat your own neurochemistry' by reframing a failure as a win to tap the dopamine system.
00:22:02Andrew Huberman · Huberman Lab · Nov 2022
Explains gut microbiota make chemicals that become serotonin and dopamine in the brain, not gut serotonin itself.
00:33:10Andrew Huberman · Huberman Lab · Nov 2022
Cites data that about 2/3 of people achieve lasting relief from a single guided macro-dose psilocybin session.
00:58:22Andrew Huberman · Huberman Lab · Nov 2022
Reports that, except for caffeine, psilocybin sits at the bottom of perceived individual and societal risk among compounds.
00:59:26Andrew Huberman · Huberman Lab · Nov 2022
A roughly 13-minute daily breathing meditation (Wendy Suzuki's lab) significantly improves focus.
00:05:12Andrew Huberman · Huberman Lab · Nov 2022
The brain has no sensory neurons, which is why neurosurgery can be done on awake patients without anesthetic there.
00:08:18Andrew Huberman · Huberman Lab · Nov 2022
EMDR works best for single-event traumas; side-to-side eye movements potently quiet the amygdala.
00:24:42Andrew Huberman · Huberman Lab · Nov 2022
The inside of your mouth heals without a scar, attributed to a healthy gut and oral microbiome.
00:30:33Andrew Huberman · Huberman Lab · Nov 2022
Palmer cooling (cooling palms, soles, or upper face) can dramatically increase endurance and exercise output.
00:34:44Andrew Huberman · Huberman Lab · Nov 2022
Feynman picked locks and cracked safes at Los Alamos, bongo-drummed naked on Caltech's roof, and wrote in strip clubs.
00:40:26Andrew Huberman · Huberman Lab · Nov 2022
Sauna releases dynorphin (an appetite suppressant), explaining why hunger can disappear after heat exposure.
01:01:01Andrew Huberman · Huberman Lab · Nov 2022
Sauna done once weekly as four 20-minute sessions spaced five minutes apart yields large growth hormone increases.
01:02:01Andrew Huberman · Huberman Lab · Nov 2022
9 minutes a day of short vigorous activity bursts is associated with 40% lower all-cause mortality and 50% lower cardiovascular mortality.
00:00:00Dr. Rhonda Patrick · Huberman Lab · Mar 2026
A 5-day high-fat, high-sugar overfeeding study made healthy young men's brains insulin resistant and added visceral and liver fat without weight gain.
01:18:48Dr. Rhonda Patrick · Huberman Lab · Mar 2026
Patrick raised her daily creatine to 10 g and uses 20-25 g when sleep-deprived or traveling for a cognitive boost.
02:15:32Dr. Rhonda Patrick · Huberman Lab · Mar 2026
A Swiss trial found omega-3 plus vitamin D plus resistance training cut invasive cancer risk by 66%.
02:27:27Dr. Rhonda Patrick · Huberman Lab · Mar 2026
Patrick insists multivitamins are not useless, citing COSMOS trials where Centrum Silver reduced brain aging by ~2 years (4.9 years for episodic memory).
02:46:40Dr. Rhonda Patrick · Huberman Lab · Mar 2026

What Andrew Huberman recommends for gut health

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Creatine Monohydrate

various

recommended in 20 eps · 3 experts Product

Creatine

recommended in 14 eps · 4 experts Book

Why We Sleep

Matthew Walker

recommended in 13 eps · 3 experts Book

Dopamine Nation

Anna Lembke

recommended in 13 eps · 2 experts Book

The Molecule of More

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recommended in 9 eps · 2 experts Product

Vitamin D3

various

recommended in 4 eps · 2 experts Book

The 4-Hour Chef

Tim Ferriss

recommended in 3 eps · 1 expert Book

Breath: The New Science of a Lost Art

James Nestor

recommended in 2 eps · 1 expert Book

How Emotions Are Made

Lisa Feldman Barrett

recommended in 2 eps · 1 expert Book

Breath

James Nestor

recommended in 2 eps · 2 experts Product

Resveratrol

(supplement)

recommended in 2 eps · 2 experts Product

EPA omega-3 fatty acids (fish oil / krill oil)

various

recommended in 1 eps · 1 expert