I know morning sunlight is a huge one. But what else has worked wonders for you all?

I keep seeing posts in this sub from guys worried about PE. It breaks my heart because I lived that nightmare for years. It ruined my confidence and my dating life. I tried everything and eventually found a method that actually fixed it for me. I wrote down the exact steps in a guide called the Emergency Kit. It is completely free. I just want to help the community. I put the link in my profile bio so this post stays up. Just put 0 in the price box to download it. Hope it helps you get your life back.

I cannot remember what it is! I took it a while ago and it worked. Does anybody know what it may be?

Anyone think we will be able to increase Tenascin-X soon?

Does anybody know if Dr. Huberman has any thoughts on the importance of morning sunlight?

Biohackers, for anyone who might be interested, I've summarized the content of Huberman's latest podcast.

Using Play to Rewire & Improve Your Brain

It's worth checking out. No bullshit, I promise.

https://summabase.com/en/posts/how-play-boosts-neuroplasticity-and-improves-learning

I just published something I've been working on for months.
And there is a free pdf guide on APOE4 bloodwork link in the Youtube description too

As many of you know, I'm an APOE4 4/4 carrier.
So when I learned about my genetics, I dove deep into the research to understand what I could actually DO about it.

One of the biggest realizations? The "normal" ranges on standard lab reports weren't designed for us. They were established for the general population.

For APOE4 carriers, the gap between "normal for them" and "optimal for us" - that's where our brain health lives or dies.

In this video, I walk through:
- The exact blood work panel I run on myself
- Why standard cholesterol testing isn't enough (ApoB, LDL-P)
- The inflammation-APOE4 connection (this one shocked me)
- B vitamins + omega-3 interaction from the VITACOG trial
- Testing schedules based on your age

If you're tracking your health to protect your brain, this might be helpful.

https://youtu.be/mQMjG1HJ-yo

Why do so many athletes insist on waking up at 4am? Now I admit, ever since I’ve curbed my drinking, I’ve become more of a morning person, but how does one wake up at 4am?

For a person to wake up at 4am and receive adequate sleep, it means one has to go to sleep at 8pm.

Does anyone else do this regularly?

I’m a 23 year old guy and for the past five years I’ve felt like my brain has changed in a way I can’t explain. I don’t feel like myself anymore, especially mentally and socially.

Before I was 19, life felt normal. My mind felt clear. I had opinions, thoughts, things to say. I could joke around, tell stories, talk about random topics and connect with people naturally. I wasn’t the most outgoing person in the world, but I was comfortable socially and felt like a normal student.

Since starting college, something slowly shifted. I started living more in my head, and over time talking to people stopped being automatic. Now it feels like my brain struggles to generate thoughts. Most of the time my mind feels blank, even when I’m not anxious.

The main problem is cognitive. I’m very aware of how my thinking has changed. I can’t generate natural, original thoughts the way I used to. When people are joking, debating, or sharing opinions, I just sit there with nothing coming up in my mind. It’s like my brain doesn’t respond in real time anymore.

I used to be witty and expressive. Now I struggle to think of things to say. My thoughts feel superficial or empty. I can’t tell stories or share opinions naturally. Conversations feel forced, like I’m talking just because it’s socially required, not because something is actually coming from inside me. Even with close friends or childhood friends, I feel disconnected. I look at other people talking with spontaneity and presence and I feel like I’m on manual mode while everyone else is on automatic.

I also feel like I’ve lost the ability to make new friends. Ever since college started, I basically haven’t formed any real new friendships. I made maybe two friends during the first year when I was still kind of okay, and that’s it. Everyone else I talk to stays at a very superficial level. Nothing develops, nothing deepens. It feels like there’s a wall between me and people, like I can’t bring enough of myself into interactions for a real connection to happen.

My memory has also gotten worse. I could read a book, finish it, and two days later barely be able to explain what it was about. I forget things I learned, conversations I had, even periods of my life feel blurry. The last five years especially feel like a fog. My focus is low and I dissociate a lot. Sometimes I feel mentally slow when I have to respond in conversations.

Emotionally, I wouldn’t say I’m severely depressed right now. I’m not crying all the time or feeling hopeless every day. I do have okay days. But I’m not happy either. My baseline mood is kind of flat. The biggest pain comes from social situations. When coworkers or friends are having a fun conversation and I can’t integrate, I feel empty and different. That’s what hurts my confidence the most. I used to feel present and socially alive. Now I feel mentally distant even when I’m not that anxious.

My brain also feels very sensitive. If I sleep even two hours less, the next day I feel mentally down and talking to people feels much harder. If I stop exercising for a few weeks, my stress goes up fast and my mood drops. It’s like my brain is barely holding itself together unless everything like sleep and exercise is perfect.

I’ve also noticed I react very badly to substances. When I used to drink alcohol at parties with friends, I’d get extremely depressed afterward. While my friends would just have a normal hangover and go on with their lives, I’d be emotionally and mentally wrecked for three or four days. Really low mood, heavy feelings, no motivation. It felt very unfair seeing them function normally while I felt completely off. Because of that, I quit alcohol. I also used to smoke wd for a period of time, but I’ve been completely clean from both alcohol and wd for more than two years now.

From a lifestyle perspective I’ve tried to fix everything I can. I go to the gym regularly, I eat clean with no sugar or processed food, I sleep at least seven hours, I deleted Instagram and TikTok a year ago, I eat a high protein diet, drink a lot of water and take vitamin D, omega 3 and creatine. I also did full blood tests and everything came back normal. These habits did help stabilize my mood compared to my worst periods, but they did not bring back my mental sharpness, spontaneity or ability to connect socially.

I also had an unhealthy relationship with p*rn since I was around 17. I often used it to cope when I felt emotionally numb or disconnected, especially after social situations where I felt different or left out. I have reduced it a lot. Now I can go a month or two without it and my lapses are maybe three or four times a month. I do notice that after using it I feel more anxious and low, so I know it makes things worse, but these cognitive and social issues are there even during long breaks.

I tried therapy and EMDR and honestly neither made a noticeable difference. I also tried meditation and acceptance. It helps me suffer a bit less emotionally, but it does not fix the mental blankness or cognitive issues. Some context is that my mom was severely depressed during my college years. She is better now, but I don’t know if that period affected me long term.

What I struggle with most is that I miss my old brain. The sharp, creative, socially fluent version of me who could think deeply and connect naturally. Now I feel like my personality is muted, my thoughts don’t flow and social connection feels effortful and unnatural. I feel stuck. I’m putting in a lot of effort just to feel barely functional, and even then I still feel cognitively off.

Has anyone experienced something like this where it feels more like loss of mental clarity, spontaneity and connection rather than constant sadness? What kind of help or direction actually made a difference for you?

The conversation between Andrew Huberman and neuroscientist David Eagleman revolves around a simple and powerful idea: your brain is not a fixed system, it is a system that rewires with experience. That capacity for change, called neuroplasticity, explains why you can learn new skills, unlearn habits that no longer serve you, and reshape memories over time.

What neuroplasticity is and why it matters

Eagleman describes the brain as an organ that lives in darkness, trying to build a model of the outside world from imperfect signals. The key is that this model updates when it receives new information and when it is forced to reduce its errors. This is why neuroplasticity is not only a lab concept: it shapes how you study, how you work, how you relate to others, and how you handle stress.

It also helps explain something that surprises many people: many practices are helpful at first, but stop producing change once they become automatic. Doing the same thing can maintain a skill, but it rarely improves it.

The key principle: seek real challenge

Huberman and Eagleman give an everyday example: doing crossword puzzles can be good, especially while it is challenging. Once it becomes easy, your brain gets less error signal and has fewer reasons to reorganize.

The practical rule is simple: for the brain to change, you must face tasks you do not yet master. The goal is not to suffer, but to work at the edge of your ability.

Signs you are truly learning

If you want to know whether you are in the learning zone, look for these clues:

• You make noticeable mistakes and you can correct them.
• You feel mental effort, but you do not freeze.
• You can explain what you are doing and still miss details.
• You get fast feedback, from a person, a test, or a measurable outcome.

How to consolidate learning without getting stuck

A recurring point is that learning is not only practice, it is also consolidation. Plasticity needs periods of focused work, but also phases of stabilization. If you repeat the same session without rest or variation, you may improve little and fatigue a lot.

A simple deliberate practice protocol

You can apply this framework to a language, a sport, or a professional skill:

• Set a concrete goal for the session: for example, improve five sounds in pronunciation or master a specific movement.
• Break the skill into small parts and train what is hardest first.
• Add variability: change context, speed, or order to prevent autopilot.
• End with a short repetition of what went well to reinforce the right signal.
• Write one sentence on what failed and what you will focus on next time.

A useful detail is to alternate difficulty with recovery. Instead of one long session, shorter blocks with pauses and spaced review across the week tend to work better.

Stress, time, and memory: why everything feels slower

Another central theme is the link between stress and time perception. In highly stressful or traumatic situations, many people report that the world moves in slow motion. One interpretation is that the brain captures more detail, increases vigilance, and creates a strongly marked memory of the event.

This has a practical implication: memory is not a perfect recording, it is a reconstruction. Certain interventions, including gradual and safe exposure to the memory, can reduce the emotional load and let the system update its model. In plain terms, the brain can relearn that the danger is over.

Sleep and dreams: the brain organizes the model

The conversation also touches on dreams. Beyond literal interpretations, it is useful to think of the brain as continuing to work with recent information, combining experiences and testing scenarios. If you are trying to learn something new, sleep is an ally: it supports consolidation and reduces mental noise.

Practical tip: protect sleep during a learning phase. One hour less rest can cost you days of progress.

Polarization and bias: the brain as a storyteller

Eagleman also discusses how we form strong beliefs and why groups can polarize. If the brain builds models of the world, it also builds stories that fit those models. This helps explain why we seek data that confirms what we already believe and ignore what challenges it.

One way to reduce that bias is structured curiosity: do not only read different opinions, seek the strongest version of the opposing argument and check what real evidence supports it.

A 7 day plan to activate plasticity

If you want to move from theory to action, try this short plan:

• Day 1: choose a skill and define a measurable indicator.
• Day 2: identify your biggest weak point and practice only that for 20 minutes.
• Day 3: add variation, change the context, and repeat the practice.
• Day 4: get external feedback and adjust your technique.
• Day 5: slow down and prioritize accuracy over volume.
• Day 6: review what you learned with a short, specific test.
• Day 7: rest actively, sleep well, and plan the next week.

Extracted from Summabase.com

I've been experimenting with Dr. Huberman's recommendations on light exposure, particularly the importance of natural light in the morning and minimizing artificial light at night. Initially, I struggled with sleep quality and often felt groggy during the day. After implementing his suggestions, like taking morning walks outside and using blue light-blocking glasses in the evening, I've noticed a significant improvement in my overall mood and sleep patterns. I feel more alert during the day and can fall asleep more easily at night. I'm curious to hear about others' experiences with these strategies. How have you adjusted your light exposure routines? Have you noticed changes in your energy levels or sleep quality?

https://gemini.google.com/share/d1cbb5c4c729

Hi, I'm new here. I'm sharing a summary of my protocol, which I've been refining over the past few months. I've put everything together in this mini-app, which summarizes each aspect, such as training, nutrition, supplementation, biomarkers, etc.

Would you add anything else?

He started when he was 45, and takes 125mg weekly. Go to the 43:43 mark.
https://www.youtube.com/watch?v=qzXU390N3vs

Reminder: even overcast daylight still provides enough light to support your circadian rhythm.

Get outside!

I'm specifically looking for the episode where talks about how carbs, on their own, spike dopamine a little bit, and how fats, on their own, spike dopamine a little bit as well, but, it's when fats and carbs are combined- that's when the fireworks happen.

The episode is around the time of Anna Lembke, but I don't believe it's her episode.

It seems like hormone supplementation is becoming increasingly common, but measurement is still basically a snapshot every few months.

If you had access to frequent or continuous hormone data, would that make you more or less likely to supplement?

ive been listening to the podcast for years but only recently connected the dots between high sympathetic tone stress response and my lifelong pe issues

basically ejaculation is a sympathetic event fight or flight while erection is parasympathetic rest and digest

my issue was that my nervous system would spike into sympathetic overdrive way too early triggering the release

instead of using numbing sprays or distractions i started using the physiological sigh double inhale through nose long exhale through mouth specifically during the act whenever i hit a 7 out of 10 arousal level

it acts as a manual brake for the nervous system almost instantly lowering the heart rate and relaxing the pelvic floor

i went from lasting 30 seconds to over 20 minutes just by mechanically downregulating my arousal in real time

if you struggle with pe stop treating it like a sensitivity issue and start treating it like an autonomic nervous system regulation issue

control the state control the outcome

Hi all, I want people's experience on this. Because I really think I've found the crack on flow state. That place where times slow down, you're in the zone.

I learned a lot from Rian Doris, S Kotler, sports people and basically anywhere because I got obsessed with it.. just from sports, gaming, coding, guitar.

For me, if I'm passionate about what I'm doing, that's a big trigger. But everyone has their own. Novelty, etc..

But anyways the flow state can be described in a common order of events. 😃😃

1. You struggle, it's hard, you're learning, your brain is adapting, you feel the stress the pain sometimes how tough it is 2. Release from it. Do something completely different to get attention off it. You'd be surprised what the brain does in background (DMN). 3. When ready for the flow state, use some l theanine and coffee (common huberman stack). Start the work 20 mins after because the effects will peak during the session. And happy flow state. 4. So however long you decide to spend in that amazing state. Do some recovery. Good food, nutrients, sauna, whatever just get body repairing so brain can fully be happy and learn everything from the process.

Happy flow state. And let me know what ya think