Thread by @nootropicguy

The ULTIMATE list of tools & supplements for peak performance from the @hubermanlab podcast

(based on HUNDREDS of hours of podcast content)

- Sleep
- Focus
- Testosterone
- Fertility
- Mood
- Stress
- Fat Loss
- Muscle Growth & Workout

(Bookmark this thread)

THREAD 🧵

@hubermanlab Disclaimer: This is not medical advice. Always consult with a qualified physician prior to starting any new health protocol or taking any dietary supplement or drug.

This thread has not been endorsed by @hubermanlab and is merely my interpretation of his content.

@hubermanlab The supplements listed below are not meant to be taken all at the same time. Rather, this is just a comprehensive list of everyone he's talked about.

Doses reflect daily consumption unless otherwise noted

These tools are not meant to replace healthy lifestyle choices.

@hubermanlab #0 BACKGROUND

Dr. Huberman is a renowned neuroscientist from Stanford University

He grew to fame in 2021 after he started the @hubermanlab, where he discusses science & science-based tools for everyday life

This podcast is often ranked the #1 health podcast in the world.

@hubermanlab Let's get started...

#1 - SLEEP

Dr. Huberman has popularized the following 'sleep cocktail'

30-60 minutes before sleep:

- Apigenin - 50mg
- Magtein - 145mg (of elemental mg)
- L-Theanine - 100 to 400mg

These are relatively safe tools that turn off the brain via GABA

@hubermanlab He also takes these every 3rd or 4th night:

- Glycine - 2g
- GABA - 100 mg

For those who wake up in the middle of the night, he recommends myo-inositol, which he takes for sleep in dosages of around 900mg

@hubermanlab #2 FOCUS

- L-Tyrosine - 500mg (am)
- Phenylalanine (PEA) - 300-600mg
- EPA - 1-3g
- Alpha GPC - 300mg
- Phosphatidylserine (PS)
- B Vitamins

No dose was given for PS or B Vitamins, but I'd recommend 200mg for PS before bed & 1 daily serving Thorne's B complex if you want to try

@hubermanlab L-tyrosine is a precursor amino acid that increases dopamine production, which can improve focus

PEA is also a dopamine precursor

EPA is a potent anti-inflammatory omega-3 that can boost focus via modulating relevant neural circuits

@hubermanlab Lastly, Alpha-GPC increases the synthesis & release of acetylcholine, which can help with memory, learning, focus, & other aspects of cogntion

@hubermanlab #3 TESTOSTERONE

- Tongkat Ali - 300-1200mg
- Fadogia - 300-600mg
- Creatine - 5g
- L-Carnitine - 1-5g
- Boron - 5-12mg (elemental)

@hubermanlab Tongkat Ali is an Indonesian herb that upregulates enzymes in the steroid hormone cascade

Fadogia agrestis is a Nigerian shrub that stimulates LH release and receptor sensitivity

Huberman recommends using caution with fadogia & doing routine bloodwork to monitor toxicity

@hubermanlab Creatine helps with amino acid synthesis, oxidative stress, is a backup fuel tank for mitochondria, & slightly increases total testosterone & DHT

If you don't respond to creatine, add betaine

@hubermanlab L-Carnitine can upregulate androgen receptors and will be discussed further later in the thread due to its many benefits

Note: carnitine should be taken w/ garlic/allicin to offset TMAO

Boron can help lower high SHBG and thus increase free testosterone

@hubermanlab #4 FERTILITY

- L-Carnitine - 1-3g daily
- Garlic - 600mg extract (for TMAO)
- Zinc - 120mg (2x daily w/ meals)
- Myo-inositol - 1-5g
- Shilajit - 250mg (2x daily)
- CoQ10 - 100-400mg (w/ fat)
- EPA - 1-3g
- Tongkat ali - 400mg
- Acupuncture
- Avoid sauna w/o ice pack

@hubermanlab L-Carnitine improves sperm motility and egg quality when 1-5g is taken consistently for 30-60 days

Garlic (especially its allicin content) can help offset the negative effects of TMAO from carnitine

Zinc can boost fertility in men by increasing testosterone and DHT levels

@hubermanlab Myo-inositol improves insulin sensitivity and promotes healthier eggs and sperm, while also aiding sleep when taken at night

Women should consider d-chiro inositol too, to balance androgens (in 1/25 of the myo dose)

Shilajit enhances fertility by increasing FSH & testosterone

@hubermanlab CoQ10 supports mitochondrial health, essential for egg and sperm formation and fertilization, and should be taken at 100-400mg daily with a fat-containing meal

I personally recommend taking Ubiquinol, the active form

@hubermanlab Acupuncture can improve fertility by regulating hormones, enhancing blood flow, and reducing stress.

Using an ice pack in the sauna can help preserve fertility by preventing excessive heat exposure that may negatively impact sperm quality.

@hubermanlab Lastly, Huberman also mentions maca as a tool to increase libido through the augmentation of dopamine-related pathways

@hubermanlab #5 MOOD & DEPRESSION

- Creatine - 5g
- EPA - 1-3g
- Keto

@hubermanlab EPA's anti-inflammatory properties not only benefit focus, but also mood as well

Creatine may also benefit mood as it is involved in the phosphocreatine & NMDA systems in the brain

Use caution w/ creatine if prone to mania

@hubermanlab The ketogenic diet has also been explored for its potential to relieve depressive symptoms by modulating the GABA system

@hubermanlab #6 STRESS & ANXIETY

- L-Theanine - 200mg
- Ashwagandha - 2x 300mg (pm)

Both compounds can take the edge off via GABAergic mechanisms, but Ashwagandha has a much more potent effect on reducing cortisol. Use caution w/ ashwagandha.

@hubermanlab To reduce stress-induced inflammation, two medicinal mushrooms can also be helpful:

- Lion's Mane - 1g
- Chaga - 500mg

@hubermanlab #7 FAT LOSS

- Caffeine - 100-400mg b4 exercise
- Yerba Mate - 16-30z drink
- Guayusa
- Semaglutide
- Berberine - 0.5-1.5g
- Low-carb diet
- ALCAR - 0.5-2g in split doses
- Cold plunge

@hubermanlab Caffeine increases epinephrine release, enhancing fat oxidation and exercise performance. Don't overdo it if sensitive to caffeine.

Yerba Mate & Guayusa have caffeine but also increase GLP-1, which facilitates fat oxidation. Guayusa is a bit sweeter.

Don't use more than 1.

@hubermanlab Similarly, Semaglutide is a GLP-1 agonist but is much more powerful. Use only with a doctor.

L-Carnitine/ALCAR facilitates fat oxidation and helps converts fatty acids into ATP

Berberine/Metformin reduces blood glucose and thus lowers insulin levels and increases fat oxidation

@hubermanlab Cold exposure via ice bath, cold plunge, cryotherapy, or cold shower can also be helpful as it will increase brown fat thermogenesis

@hubermanlab #8 MUSCLE GROWTH & WORKOUT

- Salt & electrolytes
- Creatine - 5g (10g if heavier)
- Beta-alanine - 2-5g
- Rhodiola rosea - 200mg

@hubermanlab Increasing salt intake brings more water into the muscle to

- generate more force
- increase lean mass

Beta-alanine is an amino that has been shown to

- improve muscular endurance
- improve anaerobic running capacity
- reduce fatigue
- reduce body fat
- improve lean mass.

@hubermanlab Rhodiola reduces the perceived threshold of how hard you're working so that you can work harder

This means that you can generate the same amount of effort without the same amount of energy-depleting neurochemicals

@hubermanlab Anyways, that's all for now

Will plan to do a part 2 thread soon

For more biohacking tips, sign up to my newsletter nootbro.substack.com

@hubermanlab I'm also dropping a cutting-edge nootropic formulation in early April

Supply will be limited but you can sign up here to be the first to know when we launch trynotable.com