#660: Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More
The Tim Ferriss Show
How to hypertrophy your muscles with six to 30 reps
Ben Patrick recommends doing tip work to improve calf strength and posture, and to reduce knee and back pain./nTip work can be done with a Tibiala's raise machine, or by leaning against a wall at an angle with your back against the wall and your feet out in front of you with your heels on the ground and touching your toes to the ground and then lifting them up for repetitions of 25 to 30./nTip work should be done in a range of six to 10 repetitions, and should be followed by other resistance training exercises such as sled or standing calf raises.
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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 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.
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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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