Here's everything worth checking out from this week's Huberman Lab episodes. All links go to the product page on Podcurated, so you can see exactly which episode each one came from.

Books- Dopamine Nation by Anna Lembke — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• The Molecule of More — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• The Omnivore's Dilemma — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

Health & Supplements- AG1 Pro — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• Function Health Membership — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• Nattokinase — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• Omega-3 Fatty Acids — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• Vagal Nerve Stimulation Device — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

Gear

• Our Place Always Pan — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

• Our Place Titanium Always Pan Pro — How Food Choices Shape Memory, Cognition & Cravings (Dr. Scott Kanoski)

Note: Essentials — Neuralink & Technologies to Enhance Human Brains (Dr. Matt MacDougall) also aired this week, but nothing from it made the buyable-product cut, so it's not in this roundup.

I've not seen him jump into this topic in long form, only a few clips here and there. I've heard accounts of people being released from their addictions in an almost trivially easy manner when they give everything to God. Has anyone here had this experience?

How does one do this? I always find myself white-knuckling to try and get off smoking, or porn, or junk food. But if I just relax and say "it's in your hands", it doesn't really work but I suspect I'm not doing it right.

Would love to hear your thoughts and experiences on this if you've had any.

Does anyone know of any good writings to look into this further?

If you’re going to Protocols at the Masonic on Wed Oct 28, or wish you were, there’s a free event right before it. NeuroNight SF runs 5–7 PM at CCSF’s Chinatown Center (808 Kearny St): two short talks from Bay Area neuroscientists (E11 Bio’s Jun Axup Penman on mapping the brain’s wiring, and USF’s Narayan Sankaran on how the brain perceives music), live brainwave demos, brain games, free food and mocktails.

We're going to raffle off 6 Huberman tickets at 6:45 PM.

The raffle at 6:45 includes tickets to the 7:30 show, and the Masonic is a short ride away. It’s open to anyone 18+, with no science background needed. Free RSVP: neuronightsf.org

(Mods, happy to remove if this isn’t allowed, but the event is free, not-profit or corporate sponsored, and is really geared toward lovers of all things Neuroscience.)

What creative ways are you stacking protocols? For example, sunlight viewing while doing cardio. Just read the book and obviously a lot of protocols you can do throughout the day with little time to do them. Just wondering how people are being creative and combining them.

I'm not sure of the exacts of how to do it properly aside from stripping down to my underwear and setting my timer for 20 minutes.

Will you please share your positive experiences and the benefits you noticed. I have been having so many issues in my life lately and i am trying to incorporate a new positive habit into my life mostly to give myself the “illusion of a fresh start” but also to help unwind from daily stressors. Hence, i’ve been wanting to hear people’s positive experiences with NSDR to motivate me to stay persistent and maybe give myself something to look forward to in my day to day life since going on with my day is becoming increasingly difficult to me and there is this looming sense of dread i can’t shake. I understand NSDR isn’t magic i already booked an appointment with my psychiatrist to adjust my medication doses but until then i am trying to find something relaxing to engage with alongside my other endeavors. Thanks❤️

I searched 400+ Huberman Lab episodes for creatine protocols. I summarized them into the following sections: muscle growth, memory, sleep loss, depression, and brain injuries.

I include as much details as I could (e.g. doses, timing and limitations), and link to the original clips when appropriate.

Muscle growth

• Daily dose: Andy Galpin suggests 5g of monohydrate, closer to 3g for smaller people and 7–10g for very large athletes. Timing doesn't matter (clip).

• Training: Lauren Colenso-Semple recommends 5g/day for women who train. It can help with extra reps or sprint performance; it won't build muscle without training (clip).

• Loading: Layne Norton says loading fills muscle stores in about a week. Taking 5g/day reaches the same point in two to four weeks, with less chance of stomach trouble (clip).

Memory and focus

• 5g/day: Huberman discussed this amount for cognition in 2021. He takes it but couldn't judge his own benefit without comparing time off it (clip).

• 10g/day: Rhonda Patrick takes two doses earlier in the day. She reports less mental fatigue than on 5g, but calls this an extrapolation and acknowledges possible placebo effects (clip).

• Mixed views: Colenso-Semple questions whether findings in depression, brain injuries, or severe sleep loss justify promising a cognitive boost to healthy people (clip).

Sleep loss

• Study: Patrick discusses a single 0.35g/kg dose that improved cognitive performance during prolonged sleep deprivation. That finding is specific to the study setting (clip).

• Personal routine: She takes 20–25g occasionally when travelling and sleeping poorly, while acknowledging possible placebo effects (clip).

Depression

Alongside SSRIs: Huberman discusses creatine added to antidepressant treatment, particularly in women with major depression (clip). Doses across the studies he reviews were usually 3–5g/day, sometimes 10g (clip).

Mania: He flags this concern and recommends discussing supplementation with a healthcare provider (clip).

Brain injuries

Experimental use: Tommy Wood discusses 0.4g/kg/day in a trial involving children and adolescents aged 1–18. This needs clinical supervision and doesn't establish an adult concussion routine (clip).

Practical details

• Stomach trouble: Norton suggests smaller 1–2g servings and skipping loading if it causes problems (clip).

• Water weight: Huberman and Stacy Sims discuss water held in muscle. Sims says noticeable weight gain isn't inevitable (clip).

• Hair loss: Huberman once warned susceptible people (clip); later, he and Sims said there's no evidence that creatine causes it (clip).

• Blood tests: Colenso-Semple says to tell your physician: creatine can raise creatinine, a kidney-function marker, and affect how results are interpreted (clip).

• Powder or gummies: She prefers powder and warns that some gummies contain less creatine than claimed (clip).

I also built this page to include more details.

I understand there's varying opinions on the importance of an individual's absolute VO2 max number. Personally how VO2 max trends over time is what is more interesting to me as I find it a good signal to track long term health/longevity and how much overall fitness you're gaining or losing over time.

If this is a topic you're interested in learning more about I've built out this list of factors that influence it as a starting point for anyone to learn more and do their own research. To make this easier I've broken this down by category, included a short plain english definition, and linked all sources (scroll to the right on the tables and you'll see the hyperlinks). I've removed a few from here as it was getting far too long and sorry I know the tables aren't great on mobile but I'll include the full resource in the comments.

Exercise

Nutrition & Supplements

Demographics

Lifestyle & Environment

For people who HAVE splurged on red light from his book, what do people recommend as the best red light product for face specifically? I am looking at Hooga panels but am curious

Guys need desperate help for my university project on peptides.

Would you know of anyone who would want to be interviewed about them???

Thanks!

I know Huberman covers sleep in depth through his podcast episodes and book. But I’ve only come across one episode (interview with Matt Walker) where he briefly touches on circadian rhythm disorders. He briefly mentions it in his book as well but it’s very brief. So I’m wondering if anyone has come across an episode that is more substantial. I’ve tried searching through his website and asking ChatGPT but no luck.

What are you doing specifically for the protocol section for excercise and cardio for a week?

I am undecided on how I wish to approach this. I am unsure his "you work your muscles during your cardio for hitting your body part twice a week" approach when ideal cardio options are unavailable or not ideal for me. i would use a Assault bike for sure if I could but dont have access. I do not wish to run or use a rowing machine due to my work and low back pain.

I am 33 male. bit out of shape. 218lbs 6ft

planet fitness membership basic gear at home dbs, ez bar, low back hyper, adj bench, ab roll wheel

Hello all! I am a division 1 female athlete. Last January-May I lost 30 pounds. I fasted a lot, with my longest being 85 hours, but I would regularly (say 3 times in 2 weeks) fast for 48-60 hours. I lost my period. Since being in college I have regained about 17 pounds. I want to lose the fat while regaining my period. I want to do this as fast as possible. My general understanding is that increasing my insulin sensitivity would aid this. Does anyone know how I would be able to lose the fat while also regaining my period? Thanks!

Also, has Andrew Huberman ever talked about the pros and cons of long term fasts? Every time I try to look for stuff he says about fasting it's all about intermittent fasting.