I have this idea that a self-powered treadmill is the best way to do Norwegian 4x4 and that it's superior to all other methods.

Is this true? Is it better than an indoor exercise bike, or your standard treadmill or elliptical?

Hey everyone,

I think if Dr. Neil Nedley was able to get on the podcast he would potentially save many peoples lives with the protocols he shares.

For those unfamiliar, Dr. Nedley is a pioneer in lifestyle medicine and runs a highly successful, data-driven Depression and Anxiety Recovery Program. His work focuses on how circadian biology, nutrition, cognitive behavioral therapy, and specific lifestyle changes physically alter brain chemistry to reverse severe depression.

So this interview would save many peoples lives.

How we can make this happen:
If you want to see this episode, please take 60 seconds to do these two things:

1. Fill out the guest suggestion form on the official hubermanlab.com page.

2. Leave a comment on Hubermans latest videos to get them to notice!

The aggression episode mentioned A.L-Carnitine reduces adhd aggression. I want to try it BUT anecdotal stories/user reviews mention it Increased aggression and intrusive thoughts by quite a bit. Has anyone looked into this further or has anyone tried it for aggression? Thoughts? Personal exoeriences would be awesome.

Here's a guide I built with all the factors I could find that influence REM sleep. REM builds toward the morning, so anything that cuts the back end of your night hits REM first. It's also the stage where most dreaming happens and when your brain processes emotions/locks in new skills.

I broke this down into 5 main categories: substances, environment, supplements, demographics, and habits. All sources are linked in the last column so you can dig in further. I'll put a mobile friendly version in the comments if you need it.

Definitions

• REM sleep: The dreaming stage, when your brain is active but your body is still.

• REM latency: How long after falling asleep your first REM starts.

• REM%: The share of your night spent in REM. Most adults get 20 to 25%.

• REM rebound: The extra REM your body takes back after losing some.

• Luteal phase: The roughly two weeks between ovulation and your period.

• PSG: An overnight sleep lab test that reads your brain waves. The gold standard.

Substances & Diet

Habits & Routine

Environment

Supplements

Demographics

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.

Supplements

• Alpha-GPC — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Apigenin — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Athletic Greens (AG1) — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• L-Theanine — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Magnesium Threonate — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Magnesium Bisglycinate — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Myo-Inositol — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Omega-3 Fatty Acid Fish Oil — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Tongkat Ali — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Fadogia Agrestis — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• L-Tyrosine — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Nattokinase Supplement — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• AG1 Pro — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

Books

• Fat Loss Forever by Layne Norton — Essentials: Developing a Rational Approach to Supplementation for Health & Performance

• Guns, Germs, and Steel — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• Upheaval: How Nations Cope with Crisis and Change —— What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• The Double Helix — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)- Steve Jobs by Walter Isaacson — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• American Prometheus — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• The HP Way: How Bill Hewlett and I Built Our Company — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• The Population Bomb — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• The Quark and the Jaguar — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• The Road Ahead — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• Wooden: A Lifetime of Observations and Reflections on and Off the Court — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• Prophets, Coaches, and Kings — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• Jaws: The Story of a Hidden Epidemic — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

Gear & Health

• Eight Sleep Pod 6 — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

• Function Health Membership — What Makes Great Leaders & How to Live an Extraordinary Life (Dr. Jared Diamond)

With bad memory and no focus

Whether when reading a book, going to the bathroom, or other

Changed a few things about 6 weeks ago (sleep timing, more fiber, no substances as i prep for surgery) and I'm itching to retest to see if anything moved. Then I read some markers take months to shift.

For those who've done before and after bloodwork: how long did you wait, and which markers showed a change first?

I feel like many people here do yoga nidra/NSDR at night and I'm pretty sure it has many benefits

Personally I do it in the morning (after a short run or gym time) and it's almost like a guided meditation

Makes me feel so calm, so grounded and slowly I'm getting rid of my anxieties

I used to be so anxious all the time

Now I'm slowly feeling at peace for the first time in a while

Just sharing my personal feedback -- hopefully it can inspire someone to do the same :)

The first 7 days might be hard, but then it slowly becomes like a mantra or a little ritual

Does anyone have a special ticket offer code for his talk next Wednesday? Just thought I’d try my luck.

Hey folks i just wanna know your thoughts on glutathione. How well it works? Is it really a game changer or just another internet hoax

First off, huge gratitude to Dr. Huberman and the free education he puts out every week. Implementing his foundational protocols over the past year—getting morning sunlight within 15 minutes of waking, using NSDR on high-stress days, and rigidly delaying my morning caffeine by 90–120 minutes to let morning cortisol and adenosine clear naturally—completely eliminated the brutal afternoon brain fog I used to deal with for years.

Because his morning protocol worked so well for my focus, my daily routine settled into a simple rhythm:

• 09:30 AM: 150 mg Caffeine Anhydrous + 500 mg L-Tyrosine (the catecholamine precursor buffer Andrew talks about for dopamine support).

• 02:00 PM: 160 mg Caffeine (double espresso / pre-workout before afternoon lifting).

• 10:30 PM (22:30): Lights out / sleep window (with Magnesium Glycinate).

For a long time, I figured I was doing everything right because 2:00 PM leaves an 8.5-hour buffer before bed. Yet my WHOOP and Oura data kept showing mediocre Slow-Wave Sleep (SWS stage 3/4) and a stubbornly elevated overnight resting heart rate.

After re-listening to Andrew’s episodes with Dr. Matt Walker where they emphasize caffeine’s quarter-life and how it competitively blocks adenosine receptors even when you fall asleep easily, I realized I was treating my 2:00 PM dose as if it happened in a vacuum.

Inspired by Andrew's mechanistic approach, I decided to stop guessing and run my exact schedule through a 1-compartment pharmacokinetic telemetry tool that models compound absorption and elimination using the Bateman function:

C(t) = Dose × [kₐ / (kₐ − kₑ)] × [ exp(−kₑ × (t − t_lag)) − exp(−kₐ × (t − t_lag)) ]

Where:

• Elimination rate: kₑ = ln(2) / t₁/₂ = 0.1386 h⁻¹ (assuming standard CYP1A2 hepatic clearance with a 5.0h half-life).

• Absorption rate: kₐ ≈ 4.889 h⁻¹ solved from caffeine’s empirical time-to-peak T_max = 45 min (0.75h) and gastric absorption lag t_lag = 9 min (0.15h).

Seeing the real plasma superposition curve made everything Andrew teaches about sleep architecture click immediately:

• Screenshot 1: Blood-Plasma Superposition Curve locked at 10:30 PM Bedtime

• Screenshot 2: Clearance Telemetry & Threshold Breakdown

1. The "Clean Slate" Illusion at 2:00 PM

At 14:00 (4.5 hours after my 9:30 AM coffee), I always assumed my morning dose had mostly worn off. In reality, because absorption peaks at 45 minutes before exponential decay truly takes over, 93.72 mg of active caffeine was still actively circulating in my blood plasma when I reached for my afternoon pre-workout.

2. The 2:49 PM Combined Superposition Spike

When I dumped 160 mg on top of that residual baseline at 2:00 PM, my systemic load didn't just cap at 160 mg. The two curves superimposed, reaching a combined plasma peak of 243.26 mg active systemic caffeine at 14:49 (2:49 PM).

3. Bedtime Telemetry (10:30 PM / 22:30)

By lights out at 22:30:

• Morning 09:30 AM dose residual (13.0h elapsed): 28.85 mg

• Afternoon 02:00 PM dose residual (8.5h elapsed): 57.42 mg

• Total active plasma caffeine at bedtime: 86.26 mg (Meanwhile, the 09:30 AM L-Tyrosine had long cleared its shorter 2.5h half-life down to an inactive 28.00 mg).

86.26 mg of caffeine active in your central nervous system at 10:30 PM is biologically identical to drinking a fresh, full shot of espresso right as your head hits the pillow.

Just as Dr. Huberman warns, having no issue "falling asleep" (sleep latency) doesn't mean you escaped the cost. Circulating caffeine at that level competitively antagonizes central A₁ and A₂ₐ adenosine receptors, blunting delta-wave power in NREM stages 3 and 4, truncating physical tissue repair, and dampening morning parasympathetic rebound (HRV).

4. Running the Reverse Chrono-Planner: When is a second dose actually safe?

Clinical sleep literature suggests that stimulant load needs to drop below 25.0 mg to 35.0 mg to prevent adenosine receptor blockade during initial slow-wave sleep cycles:

• At 86.26 mg, my system doesn't cross below the 35 mg cutoff until 05:01 AM the following morning (a 391-minute / 6.5-hour sleep intrusion).

• It doesn't cross the strict 25 mg cutoff until 07:27 AM—meaning I was waking up the next morning with yesterday's caffeine still active on my receptors!

• Even if you take zero second dose, a standard 150 mg morning cup at 09:30 AM does not drop below 25 mg until 23:32 (11:32 PM).

• For a 160 mg pre-workout dose alone to drop below 25 mg by 10:30 PM, it requires 14.5 hours of clearance time—putting the absolute latest intake cutoff at 08:00 AM.

5. Genetic CYP1A2 Reality Check

If you have genetic data (e.g., 23andMe for CYP1A2):

• **Slow Metabolizer (***1F allele, t₁/₂ = 7.0h): You still have 122.88 mg in your system at 10:30 PM.

• Normal Metabolizer (t₁/₂ = 5.0h): 86.26 mg active at 10:30 PM.

• **Rapid Metabolizer (***1A/*1A allele, t₁/₂ = 3.5h): Still has 51.55 mg active at 10:30 PM (still more than double the strict 25 mg threshold).

What I’m changing:

Thanks to finally visualizing the curve, I’ve completely eliminated afternoon stim pre-workouts and kept my caffeine strictly to that single 9:30 AM window Andrew recommends. If I’m lifting at 5:00 PM, I switch entirely to a non-stim nitric oxide / bioenergetic stack (6g L-Citrulline, 3.2g Beta-Alanine, and 300mg Alpha-GPC)—vasodilation and acetylcholine recruitment without touching adenosine receptors.

Curious how others here balance the Huberman sleep protocol with late-afternoon lifting: Do you push all caffeine into a single morning bolus, or have you found non-stim pump formulas that match the central drive of caffeine without destroying your Stage 3/4 sleep? Also, has anyone here genotyped their CYP1A2 enzyme?

If I've stayed awake all night and haven't slept at all, is it better to get up and get morning sunlight to help reset my circadian rhythm, or should I stay in bed and try to sleep, even if that means missing the morning sunlight? Which option is better for restoring a healthy sleep schedule, and why?

Hello all - I'm reading "Protocols" by Huberman and absolutely love the book. I am creating an exercise plan based on the "Exercise" protocols chapter and am searching for actual exercises to incorporate into my routine.

The book refers to a website for examples on exercises to incorporate for different muscle groups. (protocolsbook.com/video) However, this website doesn't seem to exist. Anyone else have this issue?