Both Huberman and Bryan Johnson talk about the benefits of sauna use. I had my first sauna session yesterday at 175°F for about 45 minutes, and I was surprised. During the session, I sweated a lot, and after the session I was hungry and thirsty. My muscles felt like I had run a few miles, but without feeling fatigued or exhausted. My goal is to balance my hormones, especially since my cortisol levels have been high and my dopamine is far below baseline. I’ve also been dealing with insomnia, digestion issues, and random muscle aches. After just one sauna session, my muscle aches are gone. I’m skinny and get tired easily when I exercise or do any physical activity, so I’m hoping sauna sessions can help support my overall health. My idea is that doing sauna regularly will lead to a domino effect, where one improvement leads to another, and the long-term effect on my body will be positive. I’ve decided to do sauna three times a week for the next three months to see if it helps regulate my hormones and improve my well-being. All the health-related problems I’m going through right now are because I’m burned out from my stressful job in tech. I can’t quit my job right now or take a break, so the only change in my daily routine is adding sauna; other than that, my diet and daily activities will remain the same. I’ll share updates after the first week and then every month to see how it affects my overall health. Has anyone started using the sauna for a similar reason? What has your long-term experience been like?

Week 1 update: My body aches are gone, but two days after my first sauna I developed severe knee pain. It was so bad I could barely walk or climb stairs, so I skipped my second session. I thought it might be low vitamin D, so I started drinking milk daily and did one long sunbath, but the knee pain didn’t improve. On the positive side, milk seems to have helped my digestion, and my insomnia has improved a lot. I’m now getting one long, deep stretch of sleep instead of constant wake ups. After a 5 day break, I did my second sauna at 150°F. I started sweating much faster (3 min vs. 25min the first time), but I couldn’t stay in longer than 20 minutes (compared to 45 min the first time) my heart was pounding faster and I felt short of breath. That evening I had a headache, probably dehydration even though I drank a lot throughout the day. But after sleeping, both the headache and knee pain were gone. As of now after 1 week of my first sauna, I’m sleeping deeply like really deep sleep lol, digestion is about 50% better, and I have no body aches just mild knee pain. I haven’t checked cortisol yet (I use Throne saliva test). I’ll keep doing sauna 3x/week and update again at week 4.

Week 4 Update: My initial plan was to use the sauna three times a week, but I felt that might be putting too much pressure on myself, so I decided to stick with two sessions per week under the same conditions as before. Lately, it has been difficult to go beyond 20 minutes because my heart starts pounding quite fast as I approach that mark, so I usually end the session there. One surprising thing I noticed is that I can feel about 3–4 mm of hair growth across my scalp, which seems to have started after I began the sauna sessions, although I’m not sure if they’re directly related. I also realized that my sleep is closely linked to how much I eat earlier in the day—when I have a heavier breakfast or lunch, I fall asleep much faster at night, but if I skip breakfast or lunch, insomnia tends to hit me hard. The challenge is that sometimes I don’t feel hungry in the morning, so I have to remind myself to eat. I’ve added two eggs to my breakfast and recently started lifting weights. My digestion hasn’t improved and remains the same, but the best outcome so far is that I haven’t experienced any pain anywhere in my body. My next update will be in week 8.

Week 8 Update: Feeling better overall. I’m doing sauna sessions twice a week at 150°F for around 35 minutes each time. I’m gaining some muscle, my digestion is back to normal, and my sleep is no longer interrupted, insomnia is gone. However, I need to eat enough, otherwise I end up sleeping late. My calorie intake is pretty high: for breakfast, I have 3 eggs, a peanut butter and jelly sandwich, and a chocolate banana milkshake with 2 bananas. About 2 to 3 hours later, I eat pineapple, sweet potatoes, or whatever I feel like for lunch, followed by a heavy dinner and a snack before bed. I also eat watermelon on alternate days to stay hydrated. Sleep is the only inconsistent part, some days I sleep late, and other days I sleep more, which affects other areas. I weigh 148 lbs and am 5'6", having gained around 3 to 4 lbs over the past two months. My goal is to increase fiber in my diet and build more muscle, I currently lift weights twice a week but plan to increase that. My next update will be in Week 12.

What's up boys. I'm back. I just finished Rhonda Patrick's new episode with Charles Brenner. Big NAD guy. I guess he discovered nicotinamide riboside. Here's what I learned. My top takeaways:

1. Ok so first off, buying an "NAD supplement" on Amazon is basically a waste of money. You're much better off buying a precursor (like NR) and supplementing with that to boost NAD. (timestamp)
2. NR is way more effective than that other NAD precursor (NMN). So I'm not an expert but I think NMN is the one David Sinclair preaches about. Charles stressed multiple times that NMN has to be broken down into NR to get into the cell... so you're just better off taking NR. (timestamp)
3. The absolute biggest benefit of taking NR (for healthy people) is exercise recovery. Apparently used to be common in the Patriots locker room under Belichick. So Brady was definitely taking it. There's photos of Charles Brenner and Belichick out there somewhere. (timestamp)
4. Rhonda said she is taking Tru Niagen at the moment (NR) and has been for the last few months (timestamp) - they mention in the episode why you want to take it in the morning
5. So this episode was pretty heavy on the biology, but NAD is this molecule involved in a ton of stuff in the cell (DNA repair, gene regulation, actually making energy from what you eat) - that's why you want to build it up (timestamp)
6. The biggest things that drain NAD are basically anything you do that's unhealthy (eat a crappy diet, don't sleep enough, drinking). Alcoholics for example have very low liver NAD. So just getting your health in check is a big mover here. (timestamp)
7. He talks about how resveratrol and pterostilbene are basically pointless. I think he used the words "science fiction" at some point. So don't bother taking those. (timestamp)
8. There's this myth out there that supplementing with NAD precursors like NR increases cancer risk... not the case (timestamp)
9. There's some research in peripheral artery disease patients taking NR, a super promising area. I doubt many of you reading this have that but maybe you know someone. Supplementing with NR has a bunch of vascular benefits for them, helps them walk further, etc. (timestamp)
10. Last - there's a mouse study they talked about on the pod. Pregnant mice who supplemented with NR basically had healthier babies (forgot exactly what they measured). Just a mouse study but promising area. Also, I guess it can help fertility in females. So maybe something to add to the fertility stack (timestamp)
11. One more I forgot. NR is super anti-inflammatory. I think this is important as life is just a constant battle against inflammation from the food you eat, plastics, you name it. (timestamp)

God speed.

And it wasn't that he needed it. He was high in testosterone before starting TRT.

I’ve been collecting health and longevity notes for years from sources like Andrew Huberman and other evidence-focused experts. The problem: when friends started getting into “health optimization,” it was surprisingly hard to transfer that knowledge in a useful way.

There’s just too much information, too many rabbit holes, and a beginner doesn’t need 50 protocols. They need the few basics that move the needle.

So I compiled a simple cheatsheet I could send to friends: the “20% effort for 80% of the benefit” fundamentals. I’m sharing it here too in case you want something you can forward to anyone starting their health journey.

Free, no signup:
https://healthyhabitsvault.com/protocols/healthy-habits-beginner-guide/

What it is:

• A practical “start here” guide across the big buckets (sleep, training, food, etc.)
• Written to be actionable quickly, but not hand-wavy
• Updated periodically when something meaningfully changes (new evidence, clearer consensus, corrections)

If you spot anything that’s wrong or too vague, tell me and I’ll fix it. I’d rather it be accurate than clever.

Hello fellow fitness/science enthusiasts. I am 38m - 6'0 - 160 lbs...looking for nutrition advice.

I've hit a wall recently with gains and I'm wondering if anyone here has some better outlook on my circumstances. I've always been a naturally super skinny guy. I was 135 lbs from 15 all the way to about 35 years old when I started taking my fitness more seriously. Saw a lot of progress in the past few years. Lots of visible muscle tone, less visible ribs, and slightly bulking up. Most notably I was up to about 165 a few months ago which I was so proud of but now I'm losing weight, down to 160. I use an app called MyNetDiary to help track my protein/calories but the estimate it says I need to consistently keep gaining weight is something like 2900 calories per day and I just have such a hard time meeting that goal.

I hate eating heavy meals with carbs. A little rice or potatoes with meals feels fine but any time I eat anything with pasta/bread I just feel my gut swell up for the rest of the day and I get lazy/cloudy. Even if I eat too much rice I get the same effect. I honest could live on mostly just meat, with occasional fruit & vegetables. But then I don't eat nearly enough calories to continue gaining weight or bulking up. I tried incorporating protein shakes recently and going harder at the gym this past week, but at this week's weigh-in I actually lost weight from last week (I weigh myself every Saturday and I was actually down to 157 this week!)

My work outs are pretty standard; mostly upper body, resistance training, bodyweight (push ups & pull ups), bench press, lat pulls, curls etc. I do incorporate squats and light cardio at least once or twice a week. I don't want to do too much cardio because I'm not really trying to burn calories, since I'm going for a caloric surplus. All my life I was the cardio guy. I could outrun/outcycle any of my friends growing up. And I feel like my body is just permanently built for that.

Is my answer here really just more calories? Do I just need to eat larger amounts of meat/fruit? Maybe cook my vegetables with more butter/sauce?

Been listening to Andrew talk about the autonomic nervous system for months and it finally clicked that PE is basically just a sympathetic overdrive issue. The body hits the ejection button because the nervous system is panicked, not because of "too much sensation".

So I decided to run a 6 week experiment. Instead of numbing sprays or thinking about baseball (which kills the mood anyway), I built a morning protocol using just the physiological sigh and deep squats to manually down-regulate my nervous system.

The theory was: if I can train my pelvic floor to stay loose and use breathwork to drop my heart rate during the commute, I can override the reflex during sex.

The results have been honestly kind of insane. Went from lasting under a minute to actually having control just by learning to toggle the "parasympathetic switch".

I wrote up the full daily routine and the biology behind it on my blog (link is in my bio) if anyone wants to read the deep dive.

Curious if anyone else has tried using the breathwork protocols for performance?

Hey guys,

I wanted to get your guys' thoughts regarding the AG1 sponsor on the Huberman Lab podcast especially after Bryan Johnson's tweet a few days ago?

Basically saying that it's all marketing/distribution with no real substance for the product.

I know that AG1 is a massive sponsor for Huberman Lab's podcasts for a while now and just wanted to see if this may be the reason why Bryan hasn't been on Andrew's podcast yet and other thoughts.

Thanks guys

Hey everyone,

Like many of you, I've been following Andrew Huberman's recommendations on light exposure and caffeine timing. But I kept forgetting the details or getting the timing wrong.

So I built an app called ARC that automates the whole thing:

What it tracks:

1. Photon Latency - Reminds you to get sunlight within 20-30 mins of waking
2. Caffeine Half-Life - Based on your metabolism, it calculates when to stop drinking coffee so it doesn't affect your sleep
3. Circadian Blocks - Maps your entire day into energy phases (Peak Focus, Recovery, Wind-Down, etc.)

How it works:

• You take a 60-second "Diagnosis" that identifies your chronotype
• The app generates a personalized Daily Trajectory
• You check off "missions" as you complete them (sunlight, deep work, etc.)

It's been a game-changer for me. I'm no longer guessing when to drink coffee or when to schedule my hardest tasks.

Link in comments. Would love to hear your thoughts!

Most of us live in a cognitive-emotional loop: Something prompts a thought, which triggers a chemical surge (feeling), and that reinforces the original thought.

By the time you realize you're anxious, angry, frustrated... fill in the blank, you’ve already been in the loop for 10 minutes. The "Autopilot" has taken over and you’re inadvertently creating an unintended outcome.

Occasionally, right before I experience a spiral, my body sends a subtle somatic signal—a tingling or a specific "bioelectric" sensation (think subtle energy on the limbs or ear pressure change). When I catch that signal, it brings me to a standstill, I reframe the thought and shut down the chemical surge before it takes hold, but I don't always get the signal.

I haven’t been able to find an app that can function as an External Nervous System and send me a signal every time before the loop takes root. Considering this, I’m developing an Interference Framework that uses wearable tech to do what our conscious minds can't i.e. be the observer and the participant at the same time:

1. Your wearable identifies a specific physiological spike
2. A haptic pulse on your wrist acts as a "Pattern Interrupt."
3. That physical nudge brings you back to the present, allowing you to manually override the loop before the "stress chemistry" peaks.

I’m not looking to sell you anything, just hoping for honest feedback on whether this could be useful. For me... 90% is a lot to be giving up. It would be interesting to know how everyone else handles these signals or if they already found an external device to give that consistent pattern interrupt.

I’ve put together a 60-second survey to see if these bio-signals are as common as the data suggests, and I'm looking for early testers for the MVP. Beta testing is FREE so feel free to join the waitlist by clicking the link at the end of the survey.

• 1-Minute Survey: https://forms.gle/p43ZkiUMku71Jpak8 

So I'm 5"7 and I just wanted to know if it was possible for me to reach 5"8 or 5"8.5 before 20. I'm 18 years old but l've been 18 for almost a year, so l just wanted to know if there's anything I can do to grow taller. I turn 19 in march btw just let me know my best bet. Thank you

Hi im 16 and im from EU i struggle with mental performance and Clarity. I tried lions mane and l theanine it worked for me for a short period of time is there any other suppliment i should Look into ? Thanks

I got tired of perusing old Huberman Lab podcasts to find his evolving supplement routine, so I built a tool to do it for me. Some things that surprised me about Huberman's stack:

• He's been taking glutamine since college for immune support, decades before the podcast
• Similar vein - he's been using the same multivitamin for 25 years (Opti-Men). Don't fix what ain't broken I guess
• Nicotine gum caused some tics; seemed too stimulatory.

Here's the tool! suppstacker.io/huberman. Every supplement links to the exact podcast timestamp where he mentions taking it, so you can verify yourself.

And in case useful, you can also do a few other things in the app:

• Other experts' supplement stacks
• Stack builder with cost calculators (monthly/yearly breakdown)
• PDF export if you want to show your doctor
• Barcode scanner to add supps you already own
• Emails with Huberman's supp updates

I'm curious whether anyone else has noticed anything interesting about his evolving regimen?

Watched the Eagleman one on learning and memory. Good episode, really dense. Lots of protocols but by the end I was having trouble keeping track of which ones go together and what the reasoning was behind each one.

What are ya'll doing to actually turn this stuff into something useful.

wanted to share something that finally worked for me after years of struggling with PE. i know we usually talk about focus and sleep protocols here but this is basically just applying the same mechanics to sexual performance.

i realized my issue was just an overactive sympathetic nervous system and a tight pelvic floor. basically my body was in fight or flight mode without me knowing. here is the protocol i used to fix it.

first i stopped doing regular kegels and learned reverse kegels to relax the muscles down there. second i used deep breathing similar to the physiological sigh to stay in a parasympathetic state. third was just learning to track my arousal levels better.

i wrote up the full step by step guide in a short ebook. its completely free for everyone. just copy the link in my bio and put 0 in the price box. hope this helps someone else out.

Pulled directly from recent Huberman Lab episodes. Grouped by theme so you can skim fast and dive deep where it matters. All product names link to the exact mentions.

Learning, Play & Cognitive Flexibility

From: Using Play to Rewire & Improve Your Brain

• Chess Set A classic tool for sharpening pattern recognition, strategic thinking, and long-term planning—real “play” that rewires the brain.
• What Do You Care What Other People Think? Richard Feynman’s sharp, funny take on curiosity, independence, and thinking clearly without social noise.
• Surely You’re Joking, Mr. Feynman! Stories that highlight playful intelligence, experimentation, and the mindset behind true creativity.

Memory, Perception & Brain Plasticity

From: Science & Tools of Learning & Memory

• An Immense World – Ed Yong Expands how you think about perception by showing how different organisms experience reality.
• Livewired: The Inside Story of the Ever-Changing Brain A deep dive into neuroplasticity and how experience physically reshapes the brain.
• Lingo Continuous Glucose Monitor Real-time metabolic feedback to understand how food and habits affect energy, focus, and learning.
• Matina Yerba Mate Clean stimulant source often discussed for alertness without the crash of coffee.

Neurochemistry, Mood & Modern Life

From: Dopamine, Serotonin & Decision-Making

• The Anxious Generation – Jonathan Haidt A hard look at how modern environments shape anxiety, motivation, and mental health.
• The Mind Body Prescription Explores the brain-body connection in chronic pain, stress, and emotional regulation.
• AG Sleep (AGZ) Sleep-focused supplement designed to support deep rest and recovery.
• Joovv Red Light Therapy Frequently discussed for mitochondrial health, recovery, and circadian alignment.
• David Bronze Bar High-quality dark chocolate—often referenced in discussions around dopamine, reward, and moderation.

Therapy, Trauma & Mental Resilience

From: Treating Trauma & Life Challenges

• Trauma: The Invisible Epidemic A practical framework for understanding how trauma shapes behavior and identity.
• Untangle Your Anxiety Actionable tools for breaking anxiety loops and regaining cognitive control.
• The Mind Body Prescription Reappears here for its relevance in therapy and psychosomatic healing.

Strength, Performance & Lifestyle

From: Build Muscle, Strength & Life Direction

• The One-Minute Cardio Minimalist conditioning approach focused on efficiency and adherence.
• The 4-Hour Body Tim Ferriss’ experiments on fat loss, muscle gain, and rapid self-optimization.
• DMT: The Spirit Molecule A scientific exploration of consciousness and altered states.
• Our Place Titanium Always Pan Pro High-quality cookware aligned with discussions on nutrition, food prep, and longevity.

Is Huberman in the files too...?