Experts Nutrition & Diet Andrew Huberman

Andrew Huberman · 52 episodes · 880 sourced insights

What Andrew Huberman says about nutrition & diet

Everything Andrew Huberman and guests said about nutrition & diet across 52 episodes — each point linked to the exact second on YouTube. Sourced expert opinion, not medical advice.

Nutrition & Diet

In their own words

Hyman recounts getting chronic fatigue syndrome at 36 from mercury exposure in China and having to reverse-engineer his own recovery.
00:03:13Dr. Mark Hyman · Huberman Lab · Apr 2025
A psoriatic-arthritis patient came off a $50,000-a-year biologic (Stelara) and all her meds after a six-week gut-healing diet.
00:17:23Dr. Mark Hyman · Huberman Lab · Apr 2025
Cites the Minnesota Coronary Experiment: corn oil lowered LDL but raised death risk 22% per 30-point LDL drop.
00:30:00Dr. Mark Hyman · Huberman Lab · Apr 2025
Calls Big Food's influence a coordinated business strategy, claiming the food/farm industry gave $192 million to the American Heart Association.
01:33:43Dr. Mark Hyman · Huberman Lab · Apr 2025
Says he personally thinks it should be illegal to prescribe GLP-1 drugs without a mandatory nutrition consult and a strength-training program.
01:46:42Dr. Mark Hyman · Huberman Lab · Apr 2025
Reveals 1 in 188 Function members tested with the Galleri blood test had an otherwise-undetected cancer.
02:21:55Dr. Mark Hyman · Huberman Lab · Apr 2025
Describes giving himself IV exosomes after severe COVID depression and feeling 'resurrected' within hours.
02:34:29Dr. Mark Hyman · Huberman Lab · Apr 2025
Claims a few dozen CEOs control everything from seeds to fast food in a roughly $16 trillion industry.
01:39:25Dr. Mark Hyman · Huberman Lab · Apr 2025
Americans now eat about 152 pounds of sugar and 133 pounds of flour per year; flour has a higher glycemic index than sugar.
00:33:08Dr. Mark Hyman · Huberman Lab · Apr 2025
National surveys show 90%+ are low in omega-3s, ~80% low in vitamin D, and ~50% magnesium deficient.
00:50:17Dr. Mark Hyman · Huberman Lab · Apr 2025
One-third of human DNA codes for enzymes, all of which need vitamin and mineral cofactors that vary widely between people.
00:42:29Dr. Mark Hyman · Huberman Lab · Apr 2025
Hyman's baseline supplements: 1-2g EPA/DHA omega-3, 2,000-4,000 IU vitamin D3, and a high-quality multivitamin.
00:50:51Dr. Mark Hyman · Huberman Lab · Apr 2025
Magnesium forms matter: citrate is a laxative, malate for muscles, glycinate and threonate for brain and sleep.
00:51:22Dr. Mark Hyman · Huberman Lab · Apr 2025
Europe allows about 400 food additives; the US allows roughly 10,000, exploiting the FDA 'GRAS loophole.'
01:28:33Dr. Mark Hyman · Huberman Lab · Apr 2025
After four years on a GLP-1 drug, bowel-obstruction risk rises ~450% and pancreatitis risk ~900%.
01:49:15Dr. Mark Hyman · Huberman Lab · Apr 2025
Your DNA takes about 100,000 hits a day; NAD activates sirtuins that repair it and boosts mitochondrial function.
02:31:54Dr. Mark Hyman · Huberman Lab · Apr 2025
'Lean mass hyper-responders' can see LDL spike dramatically on keto while obese diabetics see it drop on the same diet.
01:58:05Dr. Mark Hyman · Huberman Lab · Apr 2025
Diabetics have roughly 4x the rate of Alzheimer's, which Hyman calls 'type 3 diabetes of the brain.'
02:27:46Dr. Mark Hyman · Huberman Lab · Apr 2025
You lose ~1% of muscle size per year after 40 but 2-4% of strength and 8-10% of muscle power, so power and strength loss is the real aging problem.
00:05:12Dr. Andy Galpin · Huberman Lab · Jan 2023
Loss of strength and muscle with aging is described as almost exclusively due to loss of training, not innate physiological aging.
00:08:16Dr. Andy Galpin · Huberman Lab · Jan 2023
People over 90 saw 30-170% improvements in muscle size in roughly 12 weeks, so it is never too late to start strength training.
00:07:14Dr. Andy Galpin · Huberman Lab · Jan 2023
Simply eating 30g of protein fasted increases muscle protein synthesis for 4-5+ hours with no weight training at all.
00:43:50Dr. Andy Galpin · Huberman Lab · Jan 2023
Galpin says the muscle-memory 'preserved myonuclei' explanation he previously taught is now likely wrong; it's probably an epigenetic change.
01:00:34Dr. Andy Galpin · Huberman Lab · Jan 2023
You do NOT need to break a muscle down or get sore to grow it; Galpin calls 'muscle damage is required' a flat-out lie.
03:31:35Dr. Andy Galpin · Huberman Lab · Jan 2023
Do not use ice baths or cold water immersion after hypertrophy training or even that same day; cold blocks the growth signal.
04:23:01Dr. Andy Galpin · Huberman Lab · Jan 2023
Creatine monohydrate is Galpin's single pick as the most effective, best-studied supplement, dosed by body size with timing irrelevant.
04:34:29Dr. Andy Galpin · Huberman Lab · Jan 2023
Skeletal muscle is the most plastic organ in the body and is technically the largest organ system, not skin.
00:23:14Dr. Andy Galpin · Huberman Lab · Jan 2023
Galpin has personally had 35-40 muscle biopsies and performed well over a thousand on others.
00:26:19Dr. Andy Galpin · Huberman Lab · Jan 2023
Endurance exercise like a Zone 2 jog does not increase muscle protein synthesis, unlike strength training.
00:45:25Dr. Andy Galpin · Huberman Lab · Jan 2023
The nine trainable adaptations: skill, speed, power, strength, hypertrophy, muscular endurance, anaerobic capacity, max aerobic capacity, and long-duration steady state.
01:13:32Dr. Andy Galpin · Huberman Lab · Jan 2023
The 3-to-5 rule: 3-5 days/week, 3-5 exercises, 3-5 reps, 3-5 sets, resting 3-5 minutes, executed with high intent.
01:14:34Dr. Andy Galpin · Huberman Lab · Jan 2023
Blood pressure during a heavy set can reach as high as ~450/350, causing total blood occlusion and blackouts, not lack of oxygen.
01:45:14Dr. Andy Galpin · Huberman Lab · Jan 2023
A few people die each year from bench pressing alone in their basement; use a spotter or dumbbells.
02:04:25Dr. Andy Galpin · Huberman Lab · Jan 2023
Hypertrophy guideline is ~10-20 working sets per muscle group per week, ideally 15-20, with 8-15 reps as the sweet spot.
03:15:28Dr. Andy Galpin · Huberman Lab · Jan 2023
Six-to-nine reps is a deliberate 'no man's land' that actually yields a balance of both strength and hypertrophy.
03:51:52Dr. Andy Galpin · Huberman Lab · Jan 2023
Cold showers, unlike ice baths, do not blunt hypertrophy because you don't get cold enough for long enough.
04:26:40Dr. Andy Galpin · Huberman Lab · Jan 2023
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 93% of American adults have suboptimal metabolism per recent cardiology research.
00:07:47Dr. Casey Means · Huberman Lab · May 2024
Argues the more medicine specializes into 100+ silos, the sicker Americans get.
00:10:26Dr. Casey Means · Huberman Lab · May 2024
States that if walking were a pill it would be the most impactful drug in all of modern medicine.
00:36:27Dr. Casey Means · Huberman Lab · May 2024
A 10-minute walk after a meal can cut the glucose response by roughly 30-35%.
00:43:09Dr. Casey Means · Huberman Lab · May 2024
Calls Ozempic 'the ultimate Band-Aid' and says no chronic-disease drug has ever lowered that disease's rate.
01:41:28Dr. Casey Means · Huberman Lab · May 2024
Claims 60% of mainstream media advertising budget is pharma, shaping coverage of GLP-1 drugs.
01:55:36Dr. Casey Means · Huberman Lab · May 2024
Says the average American spends 93.7% of their time indoors, calling it a core driver of poor health.
02:43:59Dr. Casey Means · Huberman Lab · May 2024
People who walk over 7,000 steps a day had 50-65% lower mortality in 10-year follow-ups.
00:32:50Dr. Casey Means · Huberman Lab · May 2024
Under-desk treadmill users lost 2.6 lb fat and gained 2.2 lb lean mass in two weeks at very slow speeds.
00:48:48Dr. Casey Means · Huberman Lab · May 2024
In Kevin Hall's NIH study, people ate ~500 extra calories per day (7,000 over two weeks) on ultra-processed food.
01:27:18Dr. Casey Means · Huberman Lab · May 2024
About 100g of spinach daily (5g thylakoids) significantly raised GLP-1 over 12 weeks.
01:46:43Dr. Casey Means · Huberman Lab · May 2024
The body makes roughly 88 pounds of ATP per day, constantly recycling it.
02:04:29Dr. Casey Means · Huberman Lab · May 2024
Eating the same calories in a 6-hour window vs a 12-hour window yields significantly lower 24-hour glucose and insulin.
02:08:39Dr. Casey Means · Huberman Lab · May 2024
The same meal eaten at 8:30pm spikes glucose and insulin far more than at 9:30am.
02:14:55Dr. Casey Means · Huberman Lab · May 2024
Stanford's 'glucotype' study found non-diabetic people range from flat to very spiky glucose, with spikier people having worse biomarkers.
02:24:45Dr. Casey Means · Huberman Lab · May 2024
Instant oatmeal is one of the biggest glucose spikers in the Levels dataset despite its healthy reputation.
02:29:24Dr. Casey Means · Huberman Lab · May 2024
A Nature study found the size of the post-meal glucose crash predicts 24-hour calorie intake and carb cravings.
02:31:31Dr. Casey Means · Huberman Lab · May 2024
Caloric restriction raises testosterone in obese/metabolic-syndrome men but actually DECREASES it in young, lean, healthy men.
00:06:13Dr. Kyle Gillett · Huberman Lab · Dec 2025
Starting TRT drastically raises the risk of sleep apnea, in a dose-dependent fashion, even in men who had normal testosterone beforehand.
00:10:19Dr. Kyle Gillett · Huberman Lab · Dec 2025
Testosterone doesn't cause prostate cancer, but it will grow an existing one—and by age 80 at least 50% of men have a prostate cancer on autopsy.
00:22:19Dr. Kyle Gillett · Huberman Lab · Dec 2025
Most women actually have far more total testosterone than estradiol, and significantly more DHEA than either.
00:13:28Dr. Kyle Gillett · Huberman Lab · Dec 2025
Gillett wagers a Russian gymnast who fully healed a ruptured Achilles in one month was likely using BPC-157 or something similar.
00:29:36Dr. Kyle Gillett · Huberman Lab · Dec 2025
Strong warning: non-prescription BPC-157 is often contaminated with LPS, and the 'tingling/fever' people feel is inflammation, not the peptide 'working.'
00:30:36Dr. Kyle Gillett · Huberman Lab · Dec 2025
Casein (milk protein) and gluten act as mu-opioid receptor agonists in the gut and can raise prolactin, which suppresses testosterone.
00:23:22Dr. Kyle Gillett · Huberman Lab · Dec 2025
The 'big six pillars' of hormone health: diet, exercise, stress, sleep, sunlight, and spirit—with diet and resistance training the two most powerful.
00:02:35Dr. Kyle Gillett · Huberman Lab · Dec 2025
Gillett recommends blood testing every 3 to 6 months for prevention, done both fasted and non-fasted.
00:05:11Dr. Kyle Gillett · Huberman Lab · Dec 2025
Huberman cites a target of 150–180 minutes minimum of zone-two cardio per week.
00:05:42Dr. Kyle Gillett · Huberman Lab · Dec 2025
The androgen receptor gene sits on the X chromosome, so men inherit it from their mothers.
00:14:01Dr. Kyle Gillett · Huberman Lab · Dec 2025
Dutasteride mesotherapy—localized scalp injections—can fight hair loss while limiting whole-body DHT side effects.
00:16:05Dr. Kyle Gillett · Huberman Lab · Dec 2025
PCOS is diagnosed via the Rotterdam criteria (androgen excess, insulin resistance, polycystic ovaries) and most women find out in their 30s.
00:17:39Dr. Kyle Gillett · Huberman Lab · Dec 2025
Smoked marijuana raises aromatase (converting testosterone to estrogen), while THC/CBD alone do not lower testosterone.
00:20:46Dr. Kyle Gillett · Huberman Lab · Dec 2025
Bremelanotide/PT-141 (a melanotan peptide) has FDA-approved indications, including low libido in premenopausal women.
00:32:10Dr. Kyle Gillett · Huberman Lab · Dec 2025
Caffeine has a negligible effect on hormones unless it disrupts your sleep.
00:36:47Dr. Kyle Gillett · Huberman Lab · Dec 2025
Galpin told Huberman he doesn't even consider zone 2 cardio to be 'exercise,' which initially deflated Huberman before becoming reassuring.
00:16:00Andrew Huberman · Huberman Lab · Jul 2023
Huberman adopted Galpin's recommendation to train purely for strength in the 3-to-5 rep range for a 12-week block, and got much stronger.
00:21:42Andrew Huberman · Huberman Lab · Jul 2023
Heavy low-rep training unexpectedly improved Huberman's cardiovascular output and reduced his soreness.
00:22:13Andrew Huberman · Huberman Lab · Jul 2023
Galpin cites a 3% to 5% per-year decline in strength and power after age 40, steeper than the 1% per-year loss in muscle size.
00:33:50Andrew Huberman · Huberman Lab · Jul 2023
Huberman argues the standard 5g creatine advice is under-informed; larger people (185-250 lbs) should take 10-15g per day.
01:16:42Andrew Huberman · Huberman Lab · Jul 2023
Huberman reveals he started taking Rhodiola rosea about six months ago as a cortisol modulator before high-intensity workouts.
01:20:21Andrew Huberman · Huberman Lab · Jul 2023
Galpin convinced Huberman there is no hard-and-fast rule about training fasted versus fed; flexibility helps fit workouts into a shifting schedule.
01:30:51Andrew Huberman · Huberman Lab · Jul 2023
A foundational program should include at least 150 and ideally 200 minutes per week of zone 2 cardio.
00:06:39Andrew Huberman · Huberman Lab · Jul 2023
The '3 by 5' protocol: 3-5 exercises, 3-5 sets, 3-5 reps, and 3-5 minutes rest between sets.
00:26:30Andrew Huberman · Huberman Lab · Jul 2023
Huberman has been taking Athletic Greens since 2012.
00:37:02Andrew Huberman · Huberman Lab · Jul 2023
The 'Sugarcane' interval workout is named after trainer Kenny Kane and uses three escalating timed/distance rounds.
00:38:36Andrew Huberman · Huberman Lab · Jul 2023
Exercise 'snacks' like 100 jumping jacks or 20-30 seconds of stair climbing can be done anytime with no warm-up.
00:47:07Andrew Huberman · Huberman Lab · Jul 2023
The physiological sigh (two nasal inhales, long mouth exhale) was named by physiologists in the 1930s and quickly shifts the body toward calm.
00:57:31Andrew Huberman · Huberman Lab · Jul 2023
Ending every workout with 3-5 minutes of down-regulation breathing speeds recovery because adaptation happens between workouts, not during them.
01:00:36Andrew Huberman · Huberman Lab · Jul 2023
Most people don't get enough EPA-form omega-3s; Huberman supplements 1-2 grams per day, often via lemon-flavored liquid fish oil.
01:13:34Andrew Huberman · Huberman Lab · Jul 2023
Creatine no longer needs a 'loading' phase, and creatine monohydrate is both the most effective and least expensive form.
01:16:11Andrew Huberman · Huberman Lab · Jul 2023
A typical Rhodiola rosea dose is 100-200 mg taken about 10-20 minutes before a workout.
01:24:35Andrew Huberman · Huberman Lab · Jul 2023
Mackey's core message: what happens in your neck or shoulder is not pain but nociception; pain only exists once signals reach the brain.
00:09:36Dr. Sean Mackey · Huberman Lab · Jan 2024
Swearing has been shown in studies to actually reduce pain.
00:34:42Dr. Sean Mackey · Huberman Lab · Jan 2024

What Andrew Huberman recommends for nutrition & diet

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Creatine Monohydrate

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Creatine

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Dopamine Nation

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Omega-3 fatty acids

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