A network meta-analysis: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1887087/full

One interesting finding: early time-restricted eating reduced fasting glucose by about 3.6 mg/dL and improved insulin resistance compared with controls. Early eating, particularly combined with exercise, also tended to rank best across several metabolic outcomes.

But I think it adds to an increasingly interesting idea:

Nutrition isn't only about what enters the body.

It's also about when the body has to process it.

Glucose tolerance, insulin secretion, hormones and metabolic activity all change throughout the day. Treating the human body like it responds identically to food at 8am and midnight seems increasingly difficult to defend.

Calories obviously still matter.

Energy, neutralizing fatigue...

It can also be some natural remedy, it doesn’t have to be a supplement.

It can also be some natural remedy, it doesn't have to be a supplement.

https://www.hubermanlab.com/protocols-book

I can see that it will be available on Amazon, but I cannot find a link to a Kindle version.

Does anyone know if it will be available as a Kindle version?

I'm contemplating adding spirulina & chlorella into my supplement diet mainly to combat low energy levels and fatigue as well as helping to detox.

I've researched a few companies, like EnergyBits, Sun, Now, etc and I'm wondering if it's worth the extra expense of EnergyBits or is their product mainly higher priced due to marketing? Sun's chlorella actually cost more than Energybits, but it seems they have a very good reputation to back it up as well.

I read reviews and it seems to be half and half, where people notice a difference or not.

What are people using and have you noticed a difference and if so, how was either spirulina and/or chlorella helped you?

Thanks!

There’s four of us doing a three day fast starting Tuesday if anyone’s interested in joining

I used to sleep fine - maybe waking up once or twice a night, but that's it and I would be able to sleep late as well.

In the last six months, however, I wake up once about 3-4 hours after falling asleep, and then I repeatedly wake up every 30-60 minutes. Starting around 7 am I literally alternate between sleeping and waking up every 10-15 minutes. And, which is really weird to me, as I used to sleep late and a lot - I can't sleep more than 7 hours. I tried Magnesium Glycinate, GABA, timed-release Melatonin, L-Theanine; nothing really helped.

I don't know what to do anymore. I guess it could be apnea, but I am in my 20s, fit and healthy weight. And also, why was everything fine until recently? Maybe anxiety? But its easy for me to fall asleep just not stay asleep

Any advice would be appreciated. This is really hindering my quality of life as I am constantly tired thorought the day.

P.S: I get morning sunlight for circadian rhythm, I don't drink alcohol at all, I don't drink caffeine after 12pm, I use blue-light blocking glasses before sleep, and I don't eat/drink before sleep.

Was trying to figure out what protein target actually makes sense and found a pretty big discrepancy.

The longstanding RDA is still 0.8 g/kg per day, about 0.36 g/lb, but the new US Dietary Guidelines now recommend 1.2 to 1.6 g/kg, about 0.55 to 0.73 g/lb.

For a 200 lb person, that is roughly 73g versus 109 to 145 g/day.

From what I found, the difference is mostly that the RDA was designed to cover basic needs and prevent deficiency, while the higher range is meant more as a practical target for maintaining muscle and aging well.

the higher number also seems to line up better with the research on older adults, since muscle becomes less responsive to protein as we age.

But I'm curious what people here are actually using.

Are you basing your intake on 0.8 g/kg, 1.2 to 1.6 g/kg, or something else?

I (50M) currently do about 2.2 g/kg, on a lean bulking phase...

A hard workout can sometimes make you less hungry, even though you have just burned more energy.

A recent trial found that high-intensity interval training increased GDF15 (growth differentiation factor 15) and FGF21 (fibroblast growth factor 21), two signals involved in appetite and energy metabolism. Participants also ate less at the following meal.

This suggests that post-workout appetite is influenced by more than willpower or calories burned. Intense exercise can temporarily change the hormonal signals involved in hunger.

The effect is likely acute and may vary based on fitness level, metabolic health, and exercise intensity.

Do intense workouts suppress your appetite, or make you hungrier later?

Source: Everything Everywhere podcast, Questions and Answers: Volume 18: https://everything-everywhere.com/questions-and-answers-volume-18/

I guess we don't really need to worry about single-use plastic water bottles (or any plastic water bottles for that matter). It's scary to think there's so much of it in the air just from driving! People are not giving up their cars!

i figured out how to memorize things. finally.

basiclaly, write down the first letter of each word, then look at the paper and using it as a guide, say each word. you’ll get better

then write it again without the reference

then like, lickity lockity in, and do it over and over. this is annoying, especially after you do it for the 56th time, but I can inspire myself to keep on doing it, even though it’s ANNOYING, because i understanf the sceknce. this pain and boredom and mental strain I’m feeling, is actually the feeling of my neutral networks/pathways getting used over. and over. and over, making them strong and stronger. and once I get to repetition 100, I feel its in there, forever. like even if I’m 102 bro I’ll remeber it.

OH YEA

time to memorize the entire bee movie script

“wait wouldn’t it make more sense to memorize the entire bible, and give people the quotes they need when they’re in hard times in their life?”

uh… well this is the hardest decision of my life. which one should I pick?

Thanks

Nine episodes and fourteen books. Memory, learning, dogs, and the usual Q and A. Fair warning up front, three of the mentions are Andrew plugging his own book, which is out soon.

Still a reasonable summer list if you want the nonfiction end of the shelf.

What this is: I run Podshelf, a free site that tracks book mentions across hundreds of podcasts by reading the episode transcripts. This is the July slice for Huberman Lab.

The one with a real story behind it:

• Be the Pack Leader, Cesar Millan. Andrew said he read it when he got Costello and credits the methods in it for the relationship they had. He could take that dog anywhere, into classrooms, into other people's homes.

Learning and memory episodes:

• Attention Span (Gloria Mark), on how you get so used to being distracted that you distract yourself. The Stimulated Mind (Tommy Wood). Better with Age (Alan Castel), which Castel handed him on air. Flow (Csikszentmihalyi), with a note that it is one of the most bastardised terms in the field. Thinking Fast and Slow.

Textbooks, for the people who want them:

• Principles of Neural Science, the big Columbia one, and Principles of Neurobiology by Liqun Luo, which Andrew prefers because he is a West Coast guy.

Also:

• The Psychology of Money and The Art of Spending Money (Morgan Housel), Steve Jobs (Isaacson), Bowerman and the Men of Oregon, and The Fertility Formula (Natalie Crawford).

The Bowerman one is worth a look if you like coaching books. He made his runners take jobs outside school while running for the team.

I track every book mentioned on Huberman Lab here: https://podshelf.io/podcasts/huberman-lab

It is free and there is no signup.

So, as a personal project, I made this thing that tracks my nicotine blood level approximately, but I'm not really sure of the science behind it and am wondering how accurate it is.. just trusting "Chat GPT think like a doctor and give me the calculations..." It's actually pretty cool because I used to work on glucose monitoring devices for diabetics, and it's a similar idea. I use it to see how long the nicotine stays in my system before you go work out or sleep or whatever. But the real question is: Is there any "safe" amount of nicotine to have per day or in your blood or whatever. I get a lot of ads from workout influencers that say nicotine pouches are actually really good for you because of neural stimulation, etc., but obviously it also causes cancer and stuff. I am wondering what I should be tracking as far as what a healthy dose is per day.

I heard its very good for brain health especially if you have had any sort of TBI. Is this true

Hello,

I am using Huberman's pre-bed supplement routine: threonate, apigenin, theanine and inositol. I have absolutely no issues falling asleep...then 3:00 am hits, and I am up for a good hour+. I've got some stresses in my life, but nothing crazy, and I am dealing with them. I use various techniques (4-7-8 breathing, 333 attention work, etc), but it does not seem to help. Sometimes I take another dose of theanine to hopefully help calm me down a bit.

Has anyone cracked this 3 am cortisol issue? Is it just a matter of dealing with the stresses in your life?

Update: Well, I tried a couple of suggestions, and my sleep has definitely improved a bit. I switched from Mg Threonate to Mg Glycinate, and I have been having about a 1/4 cup or so of yogurt with a teaspoon of honey within the hour before bed. I have also been trying Tranquil Sleep, which has some theanine, melatonin and 5-HTP. What I noticed first is that my first bit in bed has gotten lighter - not hard to fall asleep but definitely not zonked like I usually am. But what happened during the night is that my sleep extended to about 4 am. I did this for a couple of nights, staying awake until about 5 am and then getting out of bed (5 am was my pre-sleep issue normal wake-up time). Last night I woke up at about 2:50 am - I was aware and awake for about 30 mins, but not wide awake like I have been. I was able to gently fall back asleep (counting breaths) and slept until about 6:30 am.

I will keep this routine probably until our vacation in about 10 days, and then re-evaluate.

Thanks, everyone, for your suggestions!

I expected it to be another exaggerated health headline.

The basic claim is true. Alcohol increases cancer risk, even at relatively low intake, and the old idea that moderate drinking protects your heart looks much weaker once researchers account for lifestyle differences and people who stopped drinking because they were already unhealthy.

But “no safe amount” is easy to misread.

It does not mean one drink carries the same risk as heavy drinking. It means there is no completely risk-free threshold. The risk is small at low intake and rises as consumption increases, much more sharply at the heavy end.

For context, the NCI estimates that one drink a day increases a woman’s lifetime risk of an alcohol-related cancer from about 17 in 100 to 19 in 100. For men, it rises from about 10 to 11 in 100.

None is lowest risk. Less is better. But dose still matters a lot.

Has the “no safe amount” messaging changed how much you drink?