The Tim Ferriss Show
#660: Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More
Episode guests
Podcast summary created with Snipd AI
Quick takeaways
- Focusing on sleep, nutrients, movement, light, and relationships is crucial for overall health and performance.
- Balancing different types of movement, such as endurance and strength training, is important for achieving overall strength and proportion.
- Rhodiola Rosea and Tongkat Ali can improve physical performance, libido, and energy levels when taken in recommended dosages.
- Monitoring sperm parameters and conducting regular blood work can help prepare for future fertility.
- High potency THC cannabis, especially in young individuals, can increase the risk of psychotic episodes and long-term psychiatric effects.
Deep dives
Focus on Five Key Areas of Daily Self-Care
The speaker emphasizes the importance of focusing on five key areas of self-care every day: sleep, nutrients, movement, light, and relationships. These areas are crucial for overall health, well-being, and performance. In terms of movement, the speaker discusses their own training regimen, which includes specific exercises for the legs to build strength and endurance. They highlight the benefits of training legs, such as systemic anabolic effects and cognitive improvements. They also emphasize the importance of balancing different types of movement, such as endurance and strength training, throughout the week.
Deliberate Heat and Cold Exposure for Recovery
On Tuesdays, the speaker focuses on deliberate heat and cold exposure to maximize recovery. They describe a protocol that includes spending time in a hot sauna followed by cold plunges or cold showers. They discuss the benefits of this practice, such as amplifying growth hormone, promoting positive mood, and building resilience to heat and cold. The speaker emphasizes the importance of following a consistent routine and gradually increasing the intensity of heat and cold exposure over time.
Cardiovascular Training and Upper Body Work
Wednesdays are dedicated to cardiovascular training and upper body work. The speaker describes a shorter duration cardiovascular workout, where they aim to cover as much distance as possible at a fast and steady pace. They also incorporate upper body exercises like overhead shoulder presses, ring dips, and chin-ups. The speaker provides insights into their training approach, focusing on maintaining a balance between different muscle groups to achieve overall strength and proportion.
Benefits of Rhodiola Rosea
Rhodiola Rosea is an adaptogen that improves physical performance by reducing perceived effort and increasing power output and endurance. It does not suppress cortisol like other adaptogens. A dosage of 200 milligrams prior to exercise can lead to greater vigor, lower perceived effort, and improved recovery. The effects last for about four hours. It is recommended to take Rhodiola Rosea only before workouts and not on a daily basis.
Tongkat Ali and Fadogia Agrestis
Tongkat Ali is an Indonesian herb that frees up testosterone, improves libido, increases energy, and enhances feelings of well-being. A dosage of 400 milligrams per day is recommended. Fadogia Agrestis, a Nigerian shrub, stimulates the release of luteinizing hormone, leading to increased testosterone levels. A dosage of 300 to 600 milligrams per day is generally safe. It is not necessary to cycle Tongkat Ali and Fadogia Agrestis, but taking regular breaks may allow for optimal hormonal function and minimize the risk of immune responses.
Fertility and Sperm Analysis
The listener has been monitoring sperm parameters for fertility reasons, including DNA fragmentation, sperm numbers, motility, and quality. Regular blood work is also being conducted. While the listener does not currently want children, they are taking steps to be prepared for the future.
Effects of High THC Cannabis on Mental Health
High THC cannabis, particularly in young individuals, has been associated with an increased risk of psychotic episodes and long-term psychiatric effects. Studies show that young males using high potency THC cannabis have a significantly higher probability of experiencing psychotic episodes later in life. While cannabis can have therapeutic benefits, the dosage and potency of THC should be carefully considered to mitigate any potential risks to mental health.
Low Dose THC/CBD Cannabis and its Benefits
In contrast to high THC cannabis, low dose THC/CBD cannabis, such as 2.5 milligrams of THC, has shown potential benefits in aiding onset insomnia. The ratio of THC to CBD and the method of consumption, such as edibles or tinctures, are factors to consider. CBD-dominant cannabis, like Charlotte's Web, has been found to be effective in treating epilepsy. It is important to note that the effects and risks of cannabis can vary depending on the individual, age, and predisposition to psychosis.
Psychoactive effects and risks of cannabis use in adolescents
The podcast highlights the potential dangers of chronic and high potency cannabis use in adolescents. The speaker emphasizes that the psychoactive effects of THC can lead to negative consequences, particularly when used at a young age. The speaker shares examples of teenagers who experienced psychosis, failure to launch, and struggles with motivation and mental health due to heavy cannabis use. The message is that while cannabis may have benefits for adults, its use in adolescents can have detrimental effects.
Changing perceptions of psychedelics and their therapeutic potential
The podcast explores the evolving perspective on psychedelics over the last few years. The speaker discusses the increasing acceptance and research into psychedelics, specifically MDMA and psilocybin. The speaker mentions the therapeutic applications of these substances, including the treatment of PTSD and depression. They highlight the promising results of clinical trials and discuss how psychedelics have the potential to bring about profound healing and change for individuals suffering from mental health conditions. The podcast also touches upon safety considerations, proper supervision, and the importance of sourcing clean substances.
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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[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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