Solo Episode
January 8, 2023

Developing a Rational Approach to Supplementation for Health & Performance

Listen or watch on your favorite platforms

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.

Articles

Resources

No items found.
  • 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

Become a Huberman Lab Premium member to access full episode transcripts & more

Members also get to submit questions for AMA episodes, plus access to exclusive bonus content. A significant portion of proceeds are donated to fund human scientific research.

Become a Member

or sign in to view this Transcript

No items found.

Join 500,000+ subscribers to get regular emails on neuroscience, health, and science-related tools from Dr. Andrew Huberman.

You'll also get Andrew's exclusive Daily Blueprint. In it, Andrew shares his daily routine. He also shares practical tools and protocols that you can use to stay productive and maximize your health.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

By submitting your email to subscribe, you agree to Scicomm Media's Privacy Policy

The Daily Blueprint

Improve your physical and mental health with Andrew’s Daily Blueprint

This comprehensive guide covers everything from morning routines and exercise to sleep optimization and stress management, helping you create a balanced, healthy lifestyle.

You’ll also join 500,000+ others in receiving Huberman Lab’s monthly Neural Network newsletter on neuroscience, health, and science-related tools from Dr. Andrew Huberman. By submitting your email to subscribe, you agree to Scicomm Media's Privacy Policy.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.