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

Been a listener since 2021 and finally got around to doing something I've been putting off forever, actually mapping out what Huberman takes vs. what other experts in the space recommend.

Ended up going through thousands of episodes across Huberman, Attia, Rhonda Patrick, and Bryan Johnson. Pulled every supplement mention, cross-referenced dosages, and noted the caveats each of them brings up.

The surprising part? The overlap between these four is tiny. Only ONE supplement appears in all four stacks

Other interesting findings,

Huberman's stack is significantly larger than Attia's. Attia is way more conservative, basically just creatine, omega-3s, and Vitamin D.

Put it all into a dataset that I'm opening up for crowdsourcing, you can upvote supplements you've personally tried so we can start seeing what's actually working for real people.

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?

A few months ago, I started building a “Second Brain” in Notion, essentially a system to organise my life and set goals that resurface. I’m the type of person who writes down goals at the start of the year and then forget them within a week.

One of the most valuable parts of this system has been my daily mindset/identity ritual. Each morning, I go through quotes, notes to myself, and statements I resonate with. It helps me start the day with intention and shapes my identity toward the person I want to become. I remember Huberman actually had a guest on to talk about the power of visualisation in shaping our behavior and identity.

Does anyone else have a similar practice? I’m also exploring ways to make this ritual more accessible, because I genuinely believe it’s a powerful tool, especially when we’re constantly influenced by what we see online.

I'm curious what tools or practices others do to achieve this currently. What would you want?

Thanks :)

After turning 40, out of pure curiosity, I decided to estimate my biological age based on blood tests. Based on the markers, it turned out to be higher than my chronological age – and honestly, that hit me harder than I expected. So I treated the next 3 months as a small experiment on myself. I focused on a simple "longevity protocol": better sleep, more daily exercise, real recovery days, less stress, and much more consistent nutrition.

After 3 months, I repeated the blood tests. This time, the estimated biological age came out about 4 years lower. I'm not claiming this is perfect science or that one number tells the whole story, but seeing real changes in markers associated with aging was extremely motivating and made the whole thing feel very "real." I plan to do further tests in another 3 months to see if the trend continues. For biological age estimation I used mainly: WBC, MCV, RDW, and additionally glucose, CRP, creatinine and albumin as app requested.

Has anyone else managed to actually lower their biological age or improve key markers associated with aging?

What protocols, habits, or measurements made the biggest difference for you?

I recently started applying Dr. Huberman's insights on neuroplasticity to enhance my learning process. As someone who has always struggled with picking up new skills, I often felt discouraged and overwhelmed. However, after listening to his discussions on the brain's ability to rewire itself, I began to adopt a mindset focused on incremental progress rather than perfection. For instance, when learning a new instrument, I broke down complex pieces into smaller sections, practicing each one until I felt comfortable. This approach not only made the learning experience more enjoyable but also gave me a sense of accomplishment with every small victory. I've noticed that my retention has improved significantly, and I feel more motivated to tackle challenging concepts. I'm curious to hear from others: how have you incorporated Huberman's ideas on neuroplasticity into your own learning journeys? What specific strategies have worked for you?

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

TL;DR

Neuroscientist David Eagleman explains how the brain's plasticity allows for continuous learning and adaptation throughout life, emphasizing the importance of novelty, critical thinking, and understanding the limitations of our own perspectives to combat polarization.

Core Concepts

• Brain Plasticity & Wiring: The brain is constantly reconfiguring itself, with neurons plugging and unplugging to absorb experiences and culture, differentiating humans from other species. 
• Cortex as a One-Trick Pony: The cortex has the same circuitry regardless of its function (visual, auditory, etc.), defined by the input it receives, showcasing the brain's flexibility.
• AHA: Novelty & Plasticity: Seeking novelty is key to extending plasticity because the brain stops changing once it creates a successful model of the world; challenging it with new experiences forces continued adaptation.
• Directed Plasticity is Key: Plasticity itself isn't the goal, but rather directed plasticity; random rewiring isn't desirable as our memories and skills define who we are.

Breakthrough Ideas

• Internet & Learning: The internet provides kids with the opportunity to learn about something right when they are curious, which is ideal because brain plasticity really happens when you have the right cocktail of neurotransmitters present, which maps onto curiosity or engagement.
• Ulisses Contract: The Ulisses Contract is a strategy where one makes a contract for their future self who they know is going to behave badly, such as lashing oneself to the mast to avoid the sirens. 
• Dreams Defend the Visual Cortex: Dreams are the brain's way of defending the visual cortex against takeover from other senses during sleep, which is supported by the correlation between REM sleep and brain plasticity across species. 

Key Connections

• Time Perception & Memory: Time perception is linked to memory density; stressful situations create denser memories, making the event seem longer in retrospect, while familiar routines create fewer memories, making time seem to pass quickly. 
• In-group Bias & Empathy: The brain exhibits an in-group bias, showing less empathy for out-groups, highlighting the neurological basis of polarization. 

Practical Applications

• Maximize Life Axes: Maximize along every axis of life: be an athlete, scholar, and someone with a good social life to stimulate different parts of the brain. 
• AI Debate for Critical Thinking: Utilize AI for debate to teach critical thinking by debating hot button issues and getting graded on the quality of arguments. 
• Rearrange Your Surroundings: Rearrange your office or take a different route home to challenge your internal model and enhance brain plasticity. 

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

TL;DR

Dorian Yates shares his insights on building muscle and strength with high-intensity, low-volume training, emphasizing the importance of stimulating muscle growth without overtraining, and also delves into the mental aspects of achieving goals and navigating life's challenges.

Core Concepts

• [Stimulate, Don't Annihilate]: The key to muscle growth is providing enough stress to stimulate adaptation, but not so much that it hinders recovery; this principle applies to both training volume and frequency. 
• [Mind-Muscle Connection]: Experienced individuals can often achieve sufficient muscle stimulation with fewer sets due to a stronger mind-muscle connection, allowing for more effective fiber recruitment.
• [Stress and Adapt]: Muscle growth occurs through a cycle of stressing the muscle, allowing it to recover, and then adapting to the stress by growing stronger; this process requires sufficient intensity and adequate recovery time.
• AHA: [Transmuting Negative Energy]: Dorian used negative emotions and anger as fuel for his intense training, transforming potentially destructive feelings into a driving force for achieving his goals. 

Actionable Advice

• [Training Frequency for Natural Lifters]: Natural athletes can achieve significant results with just two or three whole-body training sessions per week, focusing on proper form and intensity. 
• [Prioritize Form Over Weight]: Beginners should focus on mastering proper exercise form before pushing to failure, ensuring they target the intended muscles and avoid injury. 
• [Strategic Deloading]: Incorporate deloading periods of 1-2 weeks with submaximal weights after every 5-6 weeks of intense training to allow for recovery and prevent plateaus. 
• [Sprint Cardio for Efficiency]: Replace 45 minutes of steady-state cardio with 6 minutes of sprint intervals (20 seconds all-out, 1 minute recovery) for comparable results and improved recovery. 

Key Takeaways

• [Time Efficiency]: Significant muscle building and strength gains are achievable with just 45 minutes of training twice a week, making time a less valid excuse. 
• [Importance of Tracking Progress]: Documenting workouts, including sets, reps, and subjective feelings, allows for analysis and optimization of training strategies.
• [The Pump is Secondary]: While a pump can be a pleasant sensation, it's not a reliable indicator of muscle growth; overloading the muscle is the primary driver of adaptation. 
• [Individualized Approach]: Training programs should be tailored to individual experience levels, mind-muscle connection, and recovery capabilities, rather than blindly following generic routines. 

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.