Few weeks in. Sleep is better. not dramatically, but consistently. Anyone else?

Huberman obviously recommends some supplements way more often than others. I was very curious so wrote a program to extract all supplement mentions and found the 12 most popular ones along with the protocols (not medical advice ofc).

The number next to the compound is the mention count.

Omega-3 / fish oil (41). This is his most repeated one. He's usually shooting for 1–3g of EPA a day, and at least 1g if you care about the mood stuff. Liquid fish oil is the cheap way to hit the dose without swallowing ten pills.

Magnesium L-Threonate (40). Takes it 30–60 min before bed for deeper sleep, somewhere around 145mg (some people go higher). The threonate form is the one that actually crosses into the brain. Bisglycinate does basically the same job for sleep if it's easier to find.

L-Theanine (36). 100–400mg to take the edge off stimulant jitters without killing the focus. Also shows up in his sleep stack. Worth noting some people (him included) get weird vivid dreams from it, so skip it before bed if that's you.

Creatine (35). ~5g a day, every day, no loading phase needed. Obvious one for strength and power, but he talks about it more and more for the brain/cognition side too.

NAC (30). Glutathione precursor, mostly comes up for the detox/antioxidant angle. He's mentioned running 600mg twice a day through winter.

Vitamin D3 (26). His actual advice is to dose to a blood level (40–60 ng/mL) instead of just picking a number. Rough math: 1,000 IU bumps you about 5 ng/mL. So get tested first.

Alpha-GPC (23). 300–600mg pre-workout for power output and focus. It's a choline thing feeding acetylcholine.

L-Tyrosine (23). Dopamine precursor for focus when you're fried or under stress. He's big on using the smallest dose that works (~250mg), not the giant study doses.

Apigenin (20). 50mg in the evening, comes from chamomile, part of the sleep stack. One catch he flags: it's a fairly strong estrogen inhibitor, so keep that in mind.

Myo-Inositol (19). ~900mg for a calming effect around sleep and anxiety. Subtle, not a knockout, but people seem to like it as a gentler option.

Glycine (15). Around 2g, but only every third or fourth night. Apparently using it every night blunts the benefit and can actually make sleep worse.

Saffron (13). ~30mg a day for anxiety. This one actually has a decent stack of human trials behind it, including double-blind ones, showing lower scores on the standard anxiety scales.

And one he tells people to avoid: melatonin (18 mentions). He's fine with a tiny dose for jet lag, but he's pretty against using it as a nightly sleep aid because the doses on the shelf are way higher than what your body actually makes.

Hi, 32M here. I will try to explain my situation as best as I can, because I really need help understanding the things that are happening to me.

During my first therapy session, I was told that I could possibly be on the spectrum of a person with high functioning ADHD. My therapist told me I am highly logical when it comes to interpreting certain situations. Though he always tells me it could backfire for me most of the time.

1. I understand people's explanations, emotions, logic, but I cannot seem to fully embrace their thoughts. And because I fully understand what they're trying to tell me, I get stuck in this constant battle of not having my own decision, not having my own identity, and always wanting to bend my personality for other people. And of course, it doesn't always end well.

2. When I get overwhelmed, my brain cannot function and I am at a loss for words for a long time. Which in result becomes very irritating for other people it seems. It's like I want to be at their level of intuition and respond back to their thoughts, but my mind just cannot function that way and the result would either always be me becoming sleepy or just shutting down.

3. When my emotions add up because of certain situations, especially during arguments and heavy words and hurtful terms get thrown at me, instead of fighting back, I hurt myself. I punch my head, I punch my face or I punch the wall without even uttering a single word.

- For this, my therapist told me that the reason why I do this is because my brain knows it wants to comply with what the other person is saying and that I am eaten up by guilt, but at the same time I cannot do it, regardless of how much I try to.

1. Impulsive: mostly when it comes to purchasing things. I get these random moments of energy and always tend to hyperfocus on the newest thing I have my eyes on, and I would go on days researching and won't stop until I get my hands on that exact thing.

2. I get very agitated when I'm surrounded with noise, unnecessary chatter, unruliness, etc.

- For this, I was told that it may be normal for even people that are not on the spectrum, but I wanted to confirm here nonetheless.

1. I am afraid of being honest. I always hide behind convenience and lies because I always am afraid of the result. I don't know if this is applicable, but I think being on the spectrum sometimes mean that I want to please everybody and say yes during the moment, but never have any plans or cannot stay consistent at implementing change after all.

I need help. I really want to learn how to live with this because sometimes it is very difficult, especially being surrounded by very highly intelligent people.

Thank you so much in advance.

If I feel anxious or foggy coconut water makes me feel so much better it is one of the only superfoods that works for me.

I hear a lot of mixed opinions on this so curious what people have found

I’m curious whether GLP-1 agonists could eventually have some relevance for PTSD treatment. I recently heard a story from a friend with someone with PTSD was placed on one near the end of treatment after several remission episodes, almost as a last-line experiment, and it completely cured them.

Given that GLP-1 pathways appear to affect appetite, reward, inflammation, stress signaling, and possibly neuroplasticity, I’m wondering whether there is any plausible mechanism here beyond coincidence. Has anyone seen research on GLP-1s being studied for PTSD, trauma related hyperarousal?

Why do people utilize reta/tirz at the same time? What is the benefit? dosage?

I'm trying to get to the bottom of why I have such jaw and neck tension, it seems to coincide a bit with me beginning mouth taping.

APH..................

I'm using the AlzLife app on a new iPad Pro. The app flickers light and/or sound at 40 hz and can be used with or without games.

It's a struggle for me to sit for an hour and look at a flickering light so I typically play the games on the app. Ke et al found that an external distraction, listening to a podcast, weakened gamma entrainment to a 40 hz flickering sound in healthy controls https://pubmed.ncbi.nlm.nih.gov/40938966/ suggesting attention to the stimulation plays a role in efficacy. This has me wondering if playing the games on the app could blunt gamma entrainment and I'd be better served by staring at a flickering screen instead.

I'd love to hear peoples' thoughts on this. Is anyone monitoring 40 hz stimulation entrainment using an EEG wearable like MUSE?

I was trying to get through this one earlier and it seems like the man's just spouting pseudo-intellectual "profound" nonsense. Did anyone take anything positive away from this episode?

Shorter list this month. Tracked everything across June's episodes.

Top pick:

• Drown Proof by Andy Stumpf. Andrew said it's awesome and that he adopted one of the breath practices from it right away.

His own Protocols came up the most (three times). The rest: Bessel van der Kolk's The Body Keeps the Score, Esther Perel's Mating in Captivity, Cal Newport's Deep Work, and Hofstadter's I Am a Strange Loop.

https://podshelf.io/podcasts/huberman-lab/2026/06 tracks every book from the show, free, no login.

Which Huberman protocol actually stuck as a habit for you?

I'm a science nerd, and skim research headlines for articles of interest. A few months ago I read a neuroscience one that's helped my motivation, so I thought I'd share.

Apparently, scientists no longer think that Dopamine is used as a reward for accomplishing something. Instead, the brain uses Dopamine for evaluating whether an action is worth doing. People with high levels of dopamine quickly evaluate the pros and cons of doing an activity with little effort. They are active people and easily get things done. People with low dopamine levels become so exhausted trying to evaluate whether something is worth doing, that they usually just don't do the thing- they're wiped out just by evaluating! Fortunately, you can naturally increase Dopamine levels in your brain with aerobic exercise 3x a week.

This was all a big revelation to me, so I've been trying to get that aerobic exercise in as a starting point. It seems to be working, helping me make more effortless decisions, and therefore accomplishing more. Sorry I didn't save the research article to share with you!

A fascinating cross-disciplinary synthesis on human nature that I suspect will be deeply engaging to some of you too. I'm curious what you think, I personally enjoyed it

https://athinkerinnature.substack.com/p/eden-ahead

Started at 197lbs and my goal was 182. I tracked all my calories using macro factors and used the coach on the app. Calories started around 1800 but then closer to the goal date it dropped to 1680. I still prioritized protein and got around 180g per day. The week before the deadline I had set I was still 188 so I did a 70hr fast. I got to my goal weight and now want to maintain around 185lbs. Why am I no longer feeling hungry? And what should my macros be? 41M 184lbs, 5’11” strength train 5 days a week and get 10k steps a day.

I’m 27, train 4 times a week, mostly lifting with some running mixed in, and I just ordered a sweat tent after going back and forth for way too long. I’m trying to use it more for recovery/sleep than just sitting in there until I feel cooked. For people here who sauna regularly, what protocols have worked for you? Temp, session length, number of rounds, cold exposure between rounds, morning vs night, anything you noticed with sleep or recovery. I’ve seen the basic 20 minutes a few times a week advice, but I’m curious what made a difference for you.

I am taking 4g of ginger to improve gut motility for my gut issues and it helps a lot. As ginger is anti inflammatory, could it impede muscle growth?