In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, I explain how to develop a rational <a href="https://www.hubermanlab.com/topics/supplementation">supplementation</a> protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for <a href="https://www.hubermanlab.com/topics/sleep-hygiene">sleep</a>, <a href="https://www.hubermanlab.com/topics/hormone-health">hormone support</a> and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for <a href="https://www.hubermanlab.com/topics/mental-health">mental health</a>, physical health and performance.
Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-developing-a-rational-approach-to-supplementation-for-health-and-performance">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>
Mateina: <a href="https://drinkmateina.com/huberman">https://drinkmateina.com/huberman</a>
Timestamps
(00:00:00) Supplementation
(00:00:12) Behavior, Nutrition, Supplements & Prescription Drugs
(00:03:16) Supplementation Context & Individual Needs
(00:04:44) Foundational Supplements; Tool: Vitamin & Mineral Supplements
(00:06:20) Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements
(00:08:22) Sponsor: Eight Sleep
(00:09:45) Sleep Supplements; Tool: Caffeine & Food Timing
(00:10:40) Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams
(00:11:43) Tool: Falling Asleep, Magnesium Threonate & Apigenin
(00:12:58) Tool: Test Single-Ingredient Supplements
(00:15:00) Melatonin
(00:15:48) Hormone Support, Behavior & Nutrition
(00:17:05) Fadogia Agrestis, Dosage & Cycling
(00:19:24) Tongkat Ali & Free Testosterone
(00:20:24) Menstrual Cycle & Supplement Effects
(00:21:28) Sponsor: AG1
(00:22:41) Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine
(00:25:08) Neuromodulators, Alpha-GPC & L-Tyrosine
(00:26:51) Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately
(00:29:10) Sponsor: Mateina
(00:30:19) Omega-3 Fatty Acids & EPA
(00:32:14) Protein & Food-Based Supplements
(00:34:44) Recap & Key Takeaways
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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Essentials: Developing a Rational Approach to Supplementation for Health & Performance

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