Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More (#660) #Health #MondayMotivation #tbt #traveltuesday #vegan #fitness

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“Sleep, nutrients, exercise, light, relationships—those really establish the foundation of what I consider to be all of the elements that create our ability to move as seamlessly as possible between the states that we happen to be in and the states we desire to be in.”

— Dr. Andrew Huberman

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 NatureScience, 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!

Listen to the episode on Apple Podcasts, Spotify, Overcast, Podcast Addict, Pocket Casts, Castbox, Google Podcasts, Stitcher, Amazon Music, or on your favorite podcast platform. You can watch the interview on YouTube here.

Brought to you by Athletic Greens’s AG1 all-in-one nutritional supplement, Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating, and Protekt’s REST sleep supplement.

The transcript of this episode can be found here. Transcripts of all episodes can be found here.

#660: Dr. Andrew Huberman — The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More

This episode is 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. 

Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! That’s up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.

This episode is brought to you by Protekt’s REST supplement! Protekt’s REST is a new take on getting deeper, more restorative sleep. Protekt’s REST supplement helps provide consistent, restful sleep without any habit-forming ingredients or groggy side effects. Simply add it to your last glass of water before bed, and it goes to work.

REST has no added sugars, artificial sweeteners, or artificial ingredients. Protekt is veteran-owned, and they make all of their products right here in the USA. Protekt is offering you 30% off both flavors of their REST formula! Visit Protekt.com/Tim to claim this special offer today and use code TIM at checkout.

This episode is brought to you by Eight Sleep! Eight Sleep’s Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.

Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.

Want to hear another episode with Andrew? Have a listen to our last conversation, in which we discussed visual considerations for optimizing sleep quality, morning mood elevation, shifting the circadian clock to avoid jet lag and the consequences of shift work, melatonin alternatives, the value of non-sleep deep rest, exit cage diving with great white sharks, counteracting the effects of caffeine, the perils of testosterone replacement therapy, and much more.

#521: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind

What was your favorite quote or lesson from this episode? Please let me know in the comments.



  • Connect with Dr. Andrew Huberman:

Website | Twitter | YouTube | Instagram

  • The Huberman Lab Podcast
  • Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Enhancing Performance, Reducing Anxiety, Increasing Testosterone, and Using the Body to Control the Mind | The Tim Ferriss Show #521
  • The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Tim Ferriss | Amazon
  • The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss | Amazon
  • Rancid
  • Rick Rubin: How to Access Your Creativity | Huberman Lab
  • Stages of Sleep: What Happens in a Sleep Cycle | Sleep Foundation
  • Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab
  • 12 Proven Health Benefits of Ashwagandha | Healthline
  • NOW Ashwagandha Supplements | Amazon
  • Benefits of Shilajit | Healthline
  • Shilajit Supplements | Amazon
  • Tongkat Ali (Eurycoma Longifolia): Everything You Need to Know | Healthline
  • Solaray Tongkat Ali Root Supplements | Amazon
  • Fadogia Agrestis | Examine
  • Barlowe’s Herbal Elixirs Fadogia Agrestis Extract Supplements | Amazon
  • Avoiding Injury Part I: Eccentric Strength | Peter Attia
  • The Biology and “How To” of Using Light to Trigger or Reduce Depression and the Blue Light Myth | Andrew Huberman, Instagram
  • Science of Social Bonding in Family, Friendship, and Romantic Love | Huberman Lab
  • Momentous Alpha-GPC Supplements | Amazon
  • Dr. Paul Conti: Therapy, Treating Trauma, and Other Life Challenges | Huberman Lab
  • Ski Touring Tips for Beginner Backcountry Skiers | Ski Magazine
  • Guest Series | Dr. Andy Galpin: How to Assess and Improve All Aspects of Your Fitness | Huberman Lab
  • Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength and Grow Muscles | Huberman Lab
  • Guest Series | Dr. Andy Galpin: How to Build Physical Endurance and Lose Fat | Huberman Lab
  • Guest Series | Dr. Andy Galpin: Optimize Your Training Program for Fitness and Longevity | Huberman Lab
  • Guest Series | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness and Performance Goals | Huberman Lab
  • Guest Series | Dr. Andy Galpin: Optimal Nutrition and Supplementation for Fitness | Huberman Lab
  • Tim Gets a Biopsy Tube Shoved into His Thigh | YouTube
  • Molecule of the Month: Citrate Synthase | PDB-101
  • G-VEST+ Men’s Weighted Vest | Omorpho
  • Central Pattern Generator | Wikipedia
  • What is ALS (Amyotrophic Lateral Sclerosis)? | The ALS Association
  • A Guide to the Biggest Thing Missing From Your Fitness Routine: Zone 2 Training | The Art of Manliness
  • Hacky Sack | Wikipedia
  • ’90s Kids At Underground Rock Show, Pacific Northwest | Len Enders
  • Nirvana
  • Tibialis Raises: Body-Weight Exercise to Strengthen Your Shin Muscles | Hawkes Physiotherapy
  • Dorsiflexion | Healthline
  • Muscular Hypertrophy and Your Workout | Healthline
  • Knees Over Toes Guy Workout: Best Exercises for Healthy Joints | Men’s Journal
  • The Glute-Ham Raise | CrossFit
  • How to Do a Leg Extension: Proper Form, Variations, and Common Mistakes | Verywell Fit
  • How to Do Hack Squats to Build Serious Lower-Body Strength | Shape
  • Weighted Sissy Squats | My PT Hub
  • Strength Training Can Help Protect the Brain from Degeneration | The University of Sydney
  • The Best Exercises for Brain Health, According to a Neuroscientist | EatingWell
  • Fitness Toolkit: Protocol and Tools to Optimize Physical Health | Huberman Lab
  • How an Ice Bath May Undermine Your Weight Workout | The New York Times
  • The Science and Health Benefits of Deliberate Heat Exposure | Huberman Lab
  • Deliberate Heat Exposure Protocols for Health and Performance | Huberman Lab
  • The Science and Use of Cold Exposure for Health and Performance | Huberman Lab
  • Using Deliberate Cold Exposure for Health and Performance | Huberman Lab
  • How to Control Your Metabolism by Thyroid and Growth Hormone | Huberman Lab
  • Review: Spa 88 in the Financial District Is a Russian Dining Destination for the Soul | Eater NY
  • Where the Cultures of the World Meet | Archimedes Banya
  • Brief History of Bayview-Hunters Point | FoundSF
  • The Ring Dip | CrossFit
  • The 3 Categories of Exercise: Isometric, Concentric, and Eccentric | Invictus Fitness
  • Why Neck Training is Important for the Modern Person | Mark Bell’s Power Project
  • TDS 4-Way Neck Machine | Amazon
  • “His Neck Kicks Ass!”: Beavis and Butt-Head Do ‘Rollins Band – Low Self Opinion’ | YouTube
  • AssaultBike Pro | Assault Fitness
  • VO2 Max: How to Measure and Improve It | Cleveland Clinic
  • Tabata vs. HIIT: What’s the Difference? | Cleveland Clinic
  • Play It Away: A Workaholic’s Cure for Anxiety by Charlie Hoehn | Amazon
  • Nordic Curls: One Proven Exercise You Are Probably Not Using | Swolverine
  • The Cookie Challenge | Ben Bruno, Instagram
  • Knees Over Toes Guy | ATG
  • Sorinex Exercise Equipment
  • Shin Splints Symptoms and Causes | Mayo Clinic
  • INDO BOARD | Amazon
  • Flat Feet (Flatfoot): Types, Causes, and Treatment | Cleveland Clinic
  • RE: Soleus Pushups | Andrew Huberman, Twitter
  • A Potent Physiological Method to Magnify and Sustain Soleus Oxidative Metabolism Improves Glucose and Lipid Regulation | iScience
  • Seated Calf Raise Exercises | More Life Health
  • Momentous Magnesium Threonate Supplements | Amazon
  • Momentous Apigenin Supplements | Amazon
  • Momentous L-Theanine Supplements | Amazon
  • Lucky Charms | Amazon
  • Zazzee Myo-Inositol Supplements | Amazon
  • The Difference Between Inositol, Myo-Inositol, and D-Chiro Inositol | Inositoli
  • Sleep Fitness Technology: Smart Bed Cooling & Heating System For Better Sleep | Eight Sleep
  • Your Personal Digital Fitness and Health Coach | WHOOP
  • The Most Accurate Smart Ring | Oura Ring
  • Circadian Rhythms and the Kidney | Nature Reviews Nephrology
  • Using Cortisol and Adrenaline to Boost Our Energy and Immune System | Huberman Lab
  • Avoid the Endless Trap of Excess Cortisol and Sleep Loss | Rise
  • Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping by Robert M. Sapolsky | Amazon
  • Catecholamine | Wikipedia
  • Glucocorticoid | Wikipedia
  • Premium Dutch Bicycles | Amsterdam Bicycle Company
  • Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life | Advances in Nutrition
  • How to Tolerate Fish Oil Supplements | SFGate
  • Carlson Omega-3 and Fish Oil Supplements | Amazon
  • King Oscar Sardines | Amazon
  • Uni (Sea Urchin) | Sushi FAQ
  • A Gut-Brain Neural Circuit for Nutrient Sensory Transduction | Science
  • How Does Sugar Drive Consumption? Columbia Scientists Discover Gut-brain Sugar Sensor in Mice | Zuckerman Institute
  • How Glutamine Will Help Crush Your Sugar Cravings | Eat This Not That
  • The Scientific Reason Grilled Steak Is So Delicious | HuffPost Life
  • 8 Surprising Benefits of Sauerkraut | Healthline
  • What Is Kimchi? | The Spruce Eats
  • Bulgarian Yogurts | White Mountain Foods
  • Nattō | Gastro Obscura
  • Gut-Microbiota-Targeted Diets Modulate Human Immune Status | Cell
  • The Complete Guide to Umeboshi (Japanese Pickled Plums) | Japanese Taste
  • 7 Proven Health Benefits of Rhodiola Rosea | Healthline
  • Rhodiola Rosea Supplements | Amazon
  • Reproductive Hormones | Endocrine Society
  • Testosterone — What It Does And Doesn’t Do | Harvard Health
  • Risk Factors of Having High or Low Estrogen Levels in Males | Healthline
  • Endothelium | Wikipedia
  • How Does Age Affect Male Fertility? | Verywell Family
  • Ovarian Reserve: What You Need to Know About Your Egg Quality and Quantity | Progyny
  • Tim Ferriss Has a Favorite Quote from a Greek Philosopher | Business Insider
  • Human Chorionic Gonadotrophin | The Society for Endocrinology
  • Is Testosterone Therapy Safe? Take a Breath Before You Take the Plunge | Harvard Health
  • How to Optimize Fertility in Males and Females | Huberman Lab
  • Andrew Huberman’s Testosterone Boosting Trick: More Sunlight | Hone Health
  • How to Safely Get Vitamin D From The Sun | Healthline
  • New Research Identifies Distinct Masturbation–Satisfaction Patterns Among Women and Men | PsyPost
  • The Dangers of Porn Addiction ft. Andrew Huberman | Mark Bell’s Power Project
  • Dances with Wolves | Prime Video
  • Freezing Eggs vs. Embryos | FertilityIQ
  • Advanced Paternal Age: Does a Dad’s Age Matter? | FertilityIQ
  • What Is Intracytoplasmic Sperm Injection (ICSI)? | Reproductive Facts
  • L-Carnitine | Examine
  • L-Carnitine Supplements | Amazon
  • A Closer Look at TMAO | Cleveland HeartLab
  • Allicin: Uses, Benefits, Side Effects, Dosage, Precautions | Verywell Health
  • The Effects of Smoking and Vaping on Fertility | RMA of NY
  • Pot During Pregnancy: A Growing Number of Expecting Mothers Are Using Cannabis | NBC News
  • Effects of Mobile Phone Usage on Sperm Quality – No Time-Dependent Relationship on Usage: A Systematic Review and Updated Meta-Analysis | Environmental Research
  • Scientists Think Warm Balls Could Be the Next Male Birth Control | Vice
  • What Is In-Vitro-Fertilization (IVF)? | Planned Parenthood
  • Alcohol and Fertility: How Much Is Too Much? | Fertility Research and Practice
  • An Introduction to Behavioral Endocrinology by Randy J. Nelson and Lance J. Kriegsfeld | Amazon
  • Should You Be Concerned About BPA and Paper Receipts? | Facts About BPA
  • Count Down: How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race by Shanna H. Swan and Stacey Colino | Amazon
  • Shanna Swan: Toxic Chemicals Threaten Ability to Reproduce | The Intercept
  • Average Erect Penis Length Has Increased 24 Percent and Scientists Have No Idea Why, Study Suggests | Vice
  • What Alcohol Does to Your Body, Brain, and Health | Huberman Lab
  • Reddit, What Is Your Opinion of Cocaine? | r/AskReddit
  • Wolf’s PSA | Future Man, Facebook
  • DEA Laboratory Testing Reveals that 6 out of 10 Fentanyl-Laced Fake Prescription Pills Now Contain a Potentially Lethal Dose of Fentanyl | DEA
  • The Effects of Cannabis (Marijuana) on the Brain and Body | Huberman Lab
  • Dr. Nolan Williams: Psychedelics and Neurostimulation for Brain Rewiring | Huberman Lab
  • High-Potency Cannabis Linked to Increased Risk of Psychosis and Addiction, Study Suggests | NBC News
  • Reefer Madness | Prime Video
  • Charlotte’s Web: The Families Using Medical Marijuana to Help Their Kids | The Guardian
  • CBD Oil, CBD Gummies, and Cream | Charlotte’s Web
  • Falling for Psychedelics | Stanford Magazine
  • Dr. Matthew Johnson: Psychedelic Medicine | Huberman Lab
  • Support Psychedelic Science | Multidisciplinary Association for Psychedelic Studies (MAPS)
  • MDMA-Assisted Therapy for Severe PTSD: A Randomized, Double-Blind, Placebo-Controlled Phase 3 Study | Nature Medicine
  • Dr. Andrew Huberman: How to Change Your Brain | Rich Roll
  • Retraction RE: MDMA Neurotoxicity | Science
  • Finding Nemo | Prime Video
  • Jaws | Prime Video
  • Leary and Alpert Fired from Harvard University | Psychedelic Science Review
  • Huberman Lab Premium
  • The Future of MDMA, Psilocybin, and Psychedelics in the US | Time
  • How to Change Your Mind | Netflix
  • How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression, and Transcendence by Michael Pollan | Amazon
  • “Trip of Compassion” — The Most Compelling Movie I’ve Seen In The Last Year | Tim Ferriss
  • Promoting Health & Safety within Music and Nightlife Communities | DanceSafe
  • Former GOP Texas Governor Promotes Psychedelics Research for Veterans at Event with Leading Experts | Marijuana Moment
  • 5-MeO-DMT: The Story Behind The ‘”God Molecule” | Double Blind
  • The Microdose, an independent journalism newsletter supported by the U.C. Berkeley Center for the Science of Psychedelics.
  • The Healing Journey by Claudio Naranjo | Amazon
  • How I Built The Tim Ferriss Show to 700+ Million Downloads — An Immersive Explanation of All Aspects and Key Decisions (Featuring Chris Hutchins) | The Tim Ferriss Show #538


  • [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.


“If we don’t actually take the time to figure out what’s going on in our head, how can we really trust that we’re on the best path?”
— Dr. Andrew Huberman

“Sleep, nutrients, exercise, light, relationships—those really establish the foundation of what I consider to be all of the elements that create our ability to move as seamlessly as possible between the states that we happen to be in and the states we desire to be in.”
— Dr. Andrew Huberman

“The state that we’re in on Monday has a lot to do with what we did on Sunday.”
— Dr. Andrew Huberman

“If you’re on a plane and you’re bouncing your knee, it’s actually a meaningful—it’s not a replacement for exercise, but in terms of its metabolic impact, is meaningful. I find that really interesting and perhaps of all the things that we’ll discuss today, if you’re unwilling to try that, then your bar for entry is just way too high.”
— Dr. Andrew Huberman


The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for “Best of Apple Podcasts” three times, it is often the #1 interview podcast across all of Apple Podcasts, and it’s been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

#Andrew #Huberman #Foundations #Physical #Mental #Performance #Core #Supplements #Sexual #Health #Fertility #Sleep #Optimization #Psychedelics

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