#1673 – Andrew Huberman | Joe Rogan Experience

Key Takeaways

  • Light and temperature control many physiological mechanisms
  • Melatonin suppresses puberty and has negative effects on sex hormones – instead try a cocktail of mangesium threonate at 200-400mg 2-3 hours before sleep, theanine 200-400mg, and apigenin 50mg
  • Body temperature needs to drop to fall asleep and stay asleep
  • Eye health tip: for every 30 minutes of looking at a screen or phone, get 5 minutes of sunlight outside
  • Supplements to optimize testosterone and DHT levels: (1) tongkat ali at 400mg per day; (2) Fadogia agrestis at 425mg once per day
  • Nutrition is not one size fits all – try several different types of diets and see what works best for your body
  • Microbiome tip: 2-3 servings of fermented foods per day dramatically reduces inflammatory cytokines so body heals faster (e.g., kombucha, kimchi, other fermented foods)

Introduction

Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. Andrew Huberman is also the host of the Huberman Lab podcast with new episodes released every Monday.

Joe Rogan and Andrew Huberman discuss optimizing sleep, vision, fitness trends, nutrition, and much more!

Host: Joe Rogan (@joerogan)

The Problem With Melatonin & Better Sleep Supplements

  • “The fundamental layer of physical and mental health is quality sleep”Dr. Andrew Huberman
  • The amount of melatonin in a capsule can vary from 15-85% more than the body produces
  • Evidence suggests melatonin suppress puberty and shouldn’t be used as a sleep supplement
  • Melatonin will help you fall asleep but not stay asleep
  • Huberman recommended sleep cocktail: mangesium threonate at 200-400mg 2-3 hours before sleep, theanine 200-400mg, and apigenin 50mg
    • Leave out the theanine if you sleep walk
  • Theanine is also a nootropic but takes the edge off and balances caffeine intake
  • Threonate is the form of magnesium that crosses the blood-brain barrier and will assist with sleep instead of absorption by gut
  • The key to sleep and sleep supplements is to alleviate anxiety and relax overactive brain activity

Vision And Eye Health

  • Long distance viewing and getting into sunlight can offset macular degeneration and nearsightedness
  • If children get outside for a few hours per day, the risk of near sightedness is reduced
  • Tip: for every 30 minutes of looking at a screen or phone, go outside in sunlight for 5 minutes
  • We evolved from lifestyles looking at things close up and far away – we now spend the majority of our time looking at screens and things closer to us

Fitness Tips And People To Follow

  • Muscle contraction is dependent on pyruvate kinase
  • As the muscle heats up and contracts pyruvate kinase can no longer work so you “fail” the rep
  • When you cool, the body can return to contracting
  • How fast you are able to stand up is a marker of aging, correlated with health and wellbeing
  • Check out: @kneesovertoes – for exercises that will keep you flexible and joints stable
  • The function of our body is interconnected – if we injure a joint, it’s not just that area that needs rehab
  • Check out: @thereadystate – for mobility and joint health

Understanding Testosterone And Optimization

  • During development testes give off testosterone but masculinization of the brain is by testosterone that’s been converted to estrogen by aromatase
  • Normal pattern of testosterone production and release is that the body makes it daily so supplementation and TRT should emulate the body’s natural endocrinology
  • Dad bod is real! Partner pregnancy triggers an increase in prolactin – prolactin and testosterone work inversely so testosterone decreases
  • Mental effect of testosterone: makes effort feel good
  • Dopamine and testosterone are related: testosterone feeds back in the brain and releases more dopamine
  • Supplements to optimize testosterone and DHT levels: (1) tongkat ali at 400mg per day; (2) Fadogia agrestis at 425mg once per day
  • Sports testosterone replacement therapy (TRT) = low dose, high frequency regimen – basically created by people on the internet  
  • You can get and maintain healthy testosterone levels through behavior and lifestyle without TRT
  • Increase in testosterone is responsible for increase in libido in women at one point in cycle
  • For some people, elements in THC increase aromatase

Nutrition

  • Nutrition is not one size fits all
  • Carbohydrates trigger release of serotonin so what’s why carb laden meals make you feel worn out
  • Tip 1: try different diets for yourself and see what works – test out being a vegan, carnivore, omnivore, pescatarian, etc.
  • Tip 2: try cycling types of food throughout the day – fast in the morning, low carb throughout the day, carbs in the evening

 Sleep

  • To get into sleep and stay asleep your body temperature needs to drop
  • “Temperature is the untapped power tool.” – Dr. Andrew Huberman
  • Changing core body temperature for better sleep: (1) sauna for 20 minutes, (2) keep the room cool at night or try mattress cooling devices, (3) hot shower if you don’t have access to a sauna
  • Most of heat dumping occurs in one of three spots on the body: feet, palms of hands, forehead
  • If you are overheating do not use an ice bucket or ice towel around the neck because that sends a signal to the brain that you’re cooling off and the hypothalamus will start to warm up the body
    • Instead get the palms or bottom of the feet into cool water or ice

Peptides

  • Peptides are small strings of amino acids that can act as hormones
  • Gastric peptide 157 (GP157) is naturally synthesized in the body and can repair damaged tissues
  • GP157 also mimics some of the downstream effects of growth hormone
  • Gut microbiome plays critical role in overall health and recovery
  • 2-3 servings of fermented foods per day dramatically reduces inflammatory cytokines so body heals faster (e.g., kombucha, kimchi, other fermented foods)
  • Now there’s a whole class of peptides that are not hormones but stimulate hormones – and significantly enhances performance
  • Risks: you are tinkering with your other hormones in parallel – you have to do it for the right reasons and be in touch with knowing when you feel good and when you don’t

Hunting

  • Hunting is highly regulated – not this savage sport people like to believe
  • Hawaii deer species are from India and incredibly difficult to hunt
    • The sound of your bow makes them drop which loads their limbs then spring up and away
    • On Lanai (Hawaii) there are 30,000 deer and 3,000 residents
  • Hunting is a humane and fundamentally ethical method of consuming meat
  • Hunters and ranchers deeply understand the relationship between animals and humans
  • Hunting public land versus private land
    • Public lands can be very crowded and the animals are jumpy because they know the presence of humans
    • Private land is tougher to access (financially, who you know, etc.) – but you will find animals that haven’t met humans so aren’t as jumpy

Dogs & Veterinary Health

  • Sometimes when we domesticate animals, we’re taking away some of their animal instincts and innate desire for predation and survival
  • There’s no health-related reason to neuter your dog
  • Veterinarians have been walking back and now saying it’s not the best thing for the health of the dog to castrate
  • Castration probably started because people don’t want puppies – but you can behaviorally control those interactions without health impacts
  • There are things you can do to improve health of a neutered dog: hormone therapy, testosterone replacement

UFC, Weight Cuts, Dehydration

  • Should be a blue belt or above to be a Ultimate Fighting Championship (UFC) judge
  • Interested in training? 2x classes per week is a good starting point for jiu-jitsu
  • Cutting weight is a tremendous stressor on the body
  • Fighters cut weight to weigh in properly but have 24 hours between weigh ins and fight to rehydrate and are fighting heavier
  • With less stress to cut weight you’d probably see better performances and longevity
  • UFC needs more weight classes because gaps between classes are too big and this causes fighters’ weight to fluctuate
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Notes By Maryann

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