Nutritional Essentials and Hack Squat Techniques

Brought to you by Athletic Greens’s AG1 all-in-one nutritional supplement, Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, and Protekt's REST sleep supplement.

Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.

Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on YouTube and all podcast platforms.

Please enjoy!

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This episode is brought to you by Protekt’s REST supplement! Protekt's REST is a new take on getting deeper, more restorative sleep. Protekt's REST supplement helps provide consistent, restful sleep without any habit-forming ingredients or groggy side effects. Simply add it to your last glass of water before bed, and it goes to work.

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This episode is brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.

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This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. 

Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.

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[05:20] Inspirations and principles.

[07:51] Sleep, nutrients, exercise, light, and relationships.

[19:30] Making movement matter.

[27:37] Striving to "be like a mule" on Sunday.

[29:32] The neurological processes of cultivating the physique.

[33:20] Monday.

[48:48] An aside about cheat day.

[50:09] Tuesday.

[52:35] Wednesday.

[54:23] A strong neck is more than just an appealing aesthetic.

[1:00:32] Thursday.

[1:00:47] Friday.

[1:01:56] Saturday.

[1:02:46] A recap of how the days synergize with one another.

[1:08:23] Nordic curls for boys and girls.

[1:11:14] Minimizing shin splints.

[1:13:47] You say soleus pushup, I say seated calf raise.

[1:16:42] Flat feet, Tabata, and self-coaching.

[1:18:32] The holy trinity of Andrew's sleep stack + one.

[1:21:47] How the first half of your day should differ from the last half.

[1:25:24] Dutch bicycles or bust.

[1:26:55] Omega-3 supplement nausea.

[1:28:48] EPA dosage, Carlson's oil on oatmeal, and sushi.

[1:30:00] Benefits of EPA.

[1:30:34] How EPA (and, in general, food) affects mood.

[1:35:38] Are you eating enough nattō and Bulgarian yogurt?

[1:38:00] Rhodiola rosea.

[1:43:09] Tongkat ali and Fadogia agrestis.

[1:45:00] Yes, men depend on estrogen too.

[1:46:47] Fine-tuning fertility (and, by proxy, vitality).

[1:55:11] Benefits of afternoon de-light.

[1:57:07] The highs and lows of self-pleasure in the modern era.

[2:00:03] Optimizing the health of one's reproductive material.

[2:05:41] Is your smartphone sterilizing you?

[2:11:05] Lessons learned from IVF.

[2:14:55] Why you might consider selecting "Email receipt" at checkout.

[2:17:52] The consequences of having more than two drinks a week.

[2:19:09] Cocaine? Just say no.

[2:20:50] Concerns about cannabis.

[2:29:46] Changing thoughts on psychedelics.

[2:36:31] Raising research funds with Huberman Lab premium.

[2:40:12] Andrew's clinical psychedelic experiences.

[2:48:15] A reminder not to trust street drugs, kids.

[2:49:15] The exciting, seemingly endless applications of psychedelic research.

[2:55:45] Parting thoughts.

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For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.

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Past guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.

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