Developing a Rational Approach to Supplementation for Health Performance Huberman Lab Podcast

In this episode I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs nutrition lifestyle and finances When most people hear about supplements they think they are vitamin supplements but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can t be obtained from foods First I discuss foundational supplements to support overall health including water and fat-soluble vitamins minerals digestive enzymes adaptogens and prebiotics probiotics Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology such as aiding sleep cognitive enhancement and focus supporting healthy hormone levels e g testosterone estrogen and growth hormone thyroid Finally I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements including how to determine dosage sourcing continuous schedules and cycling and how to layer different supplements most effectively This episode will explain how to design the safest most biologically effective cost-effective supplementation protocol to meet your particular goals and support your overall health including vitality and longevity HubermanLab Supplements Science Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a LMNT a https 3A 2F 2Fdrinklmnt com 2Fhuberman a Helix Sleep a https 3A 2F 2Fhelixsleep com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Premium a https 3A 2F 2Fhubermanlab com 2Fpremium a Social Website Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok - a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Articles Eurycoma longifolia Jack Improves Serum Total Testosterone in Men A Systematic Review and Meta-Analysis of Clinical Trials a https 3A 2F 2Fbit ly 2F3QnuCdJ a Resources Examine a https 3A 2F 2Fexamine com a Timestamps 00 00 00 Supplements 00 03 38 Hierarchy of Tools Interventions Developing a Supplementation Protocol 00 11 51 Momentous LMNT Helix Sleep 00 15 38 Role of Supplements Foundational Supplements Water Fat-Soluble Vitamins 00 21 07 Supplement Considerations Cost Nutrition Schedule 00 25 25 Foundational Supplements Digestive Enzymes Adaptogens 00 28 04 Gut Microbiome Probiotics Prebiotics Nutrition 00 33 06 Supplements for Gut Microbiome Brain Fog 00 35 59 InsideTracker 00 36 44 Adaptogens Broad-Spectrum Foundational Supplements 00 38 35 Core Supplement Questions Meeting Foundational Needs 00 43 45 Supplements to Support Sleep Myo-Inositol Theanine 00 50 52 Supplements for Falling Asleep Magnesium Threonate Bisglycinate Apigenin 00 55 55 Melatonin Caution 00 58 11 Supplement Dependency Placebo Effects 01 02 45 AG1 Athletic Greens 01 03 53 Nutrition Behavior for Hormone Health 01 08 59 Hormone Health Shilajit Ashwagandha L-Carnitine Maca Root 01 12 48 Growth Hormone Behaviors Arginine Prescriptions 01 16 04 Testosterone Estrogen Fadogia Agrestis Bloodwork 01 23 06 Testosterone Supplement Tongkat Ali Libido 01 27 24 Menstrual Cycle Birth Control Fertility 01 30 54 Cognitive Enhancement Focus Sleep Stimulants Caffeine 01 36 57 Adrenaline Stimulants Yohimbine Rauwolscine 01 38 55 Adjusting Neurotransmitters Alpha-GPC L-Tyrosine Layering Supplements 01 43 58 Cognitive Mood Metabolic Support Omega-3 Fatty Acids 01 47 25 Food-Mimic Supplements Protein 01 50 09 Kids Aging Supplements 01 55 25 A Rational Supplementation Protocol 01 58 36 Zero-Cost Support YouTube Feedback Spotify Apple Reviews Sponsors Momentous Social Media Neural Network Newsletter The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine nursing or other professional health care services including the giving of medical advice and no doctor patient relationship is formed The use of information on this podcast or materials linked from this podcast is at the user s own risk The content of this podcast is not intended to be a substitute for professional medical advice diagnosis or treatment Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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