The Supplement Everyone Will Be Taking Soon - Andrew Huberman

What do you think is the next frontier

for public acceptance? Because I would

say vitamin D3 was check.

>> Yeah, that that's already done.

>> It's it's gone through the cycle.

Correct. It's out.

>> We should actually plot this out. It' be

fun to do a post. We should do a post

together, which is, by the way, um

public careers follow the same

trajectory. You show up, people are

like, who's this person? Then it's like,

oh, you're very excited. that then

there's always a here's the flaw and

then and then there's a very simple

equation as to whether or not that they

are going to continue and continue to

have popularity very simple equation was

the sort of event more useful or

interesting than what they contribute

>> and if the answer is yeah that was

actually more exciting than any one

thing they'd ever said in terms of

usefulness then they're gone

>> yeah that owned by

>> they fade out at different rates they're

halflife and it disappears but if what

you're providing is useful if the person

if they still people still want you

around so to speak. It outlives that. I

mean this recent drama I don't want to

dance around it too much but this recent

drama I was like this nothing could be

more trivial or stupid but I realized

the reason it's probably I'm not

pretending this and I don't wish ill on

anyone but it's probably going to pseudo

end the career of this online person is

because it was much more interesting in

its drama than any value ad that they

were they had given. That's interesting.

>> Yeah. and and they and they had

projected a fair amount of arrogance in

their delivery of content and things.

And if you do that, you're setting

yourself up, right? That's a very that's

a big attractor early on.

>> Oh, people people like a a sort of

deserved downfall of the person who's

out of touch 100%.

>> Yeah. There's no coming back from that

in a real way.

>> Okay. So, vitamin D3 been through the

cycle. Creatine is in the cycle, right?

Creatine is so vitamin I would say

vitamin D came first,

>> then protein,

>> right? Protein. And the protein thing is

politicized a little bit too because

there's something about meat that's

considered right which is um and then

>> creatine. You know the reason that

creatine I don't think is going to get

politically coded is it's been so

heavily pushed by women for women.

Rhonda Patrick a lot of like Kelly

Leesque if you know her um

>> super hardcore femaleled audience.

>> It's important for women despite the

fact you're probably going to gain you

know three pounds of of weight. Mhm.

Water. Water weight.

>> Yeah. Weight. Um you're going to scale

is going to be heavy. Maybe you're going

to look a little bit fluffier, but you

can get rid of it by stopping it, right?

It's, you know, it's like having a scale

that's off. It's like as soon as you

>> Curves are in.

>> Yeah. Exactly. Um

>> one way in which things are not

mimicking the '9s when everything was

super wafy. I mean, I came up in the '9s

when it was like the the expectation on

women was really exceedingly harsh.

>> Uh D3.

>> Yeah.

>> Protein, right?

>> Creatine. Creatine's in it.

>> Creatine's made the cut. Although I

think because it's a powder and they're

trying to put in gummies and they the

flavored versions are really the

flavored momentous version by the way is

awesome. It's like I always had

>> the little pastel thing, right? It's

like a chewable uh

>> tastes like sweet tarts. It they taste

too good.

>> They've just Yeah.

>> Uh Jeff sent me. In fact, I had the

>> candy with creatine [laughter]

>> with one gram of like a

>> one gram. Problem is I So I I've been

taking creatine since I was probably 15

16. I do a I actually do the loading

thing where I take like 30 40 grams a

day for a week and then cut back to 10

grams a day.

>> Um and then I do a wash out every 16

weeks or so where I stop taking it

completely. I know this is very

unconventional for a week and you drop

some weight. It's actually interesting

to see how much strength you hold on to

in that week.

>> This is what I am without the assistance

of 10 grams of creatine.

>> I just do it for me. I I don't

>> Well, look, you're talking to the school

of [ __ ] Mike Mensy. You're allowed to

do what you want. Okay. What's What's

next? What do you think next?

>> Magnesium. Okay.

>> Magnesium 3inate or bis glycinate. I

know there are multiple forms, you know,

you malate for soreness, you know, etc.,

etc. Citrate is laxative, you know, I

would say. Um, but bislycinate and and

38ate cross the blood brain barrier more

readily. Um I would say pre-leep you

know 30 60 minutes before sleep but you

know I had our chair of autoarangology

head and neck surgery at Stanford okay

came on my podcast obviously studies the

hearing system and she said that

magnesium is protective against hearing

loss first of all hearing loss low-level

hearing loss is associated with dementia

less sensory input okay deaf people can

be obviously very cognitively strong but

they have other ways of of bringing in

sensory input but partial hearing loss

strongly correlated with with dementia

Hearing loss very common after concerts

in industrial workers things like that.

Magnesium protects against hearing loss.

Why? The endolymph in which the hair

cells that vibrate in response to sound.

The that endolymph is like a thick kind

of fluid viscous fluid is magnesium is

is a prominent feature of that endolymph

and it gets depleted by very loud sound.

to some extent but encouraging more

magnesium in the endolymph is protective

against hair hair cell loss which is

hearing loss which is permanent even

though it's low level it accumulates

over time. So magnesium, magnesium for

cognition, magnesium for sleep. The

whole argument that there's less

magnesium in the soil nowadays because

of the way farming is done. It's just

been depleted. So you can get less of

the vyro and the

>> your kale of yesterday is not your kale

of today [laughter] so to speak. Um so I

think magnesium supplementation is going

to go through a wave of like ah they're

just talking about that like Chris and

Andrew are talking about that on

podcast. This is bro then it's going to

show up. Oh wow. Like you know we've got

the um you know chair of auto learning

head and neck surgery at Stanford

talking about magnesium supplementation

to offset things like tinidis maybe a

bit but also protects against hearing

loss etc etc and then it's going to be

like magnesium everyone should be taking

magnesium and then you know what'll

happen is overblown you know it's only

an 11% difference in this population etc

etc I think this is one moment where

revisiting just very briefly the data on

alcohol is worthwhile it's been so many

years of alcohol isn't a problem then

alcohol is actually good for you. One or

two drinks a night, as long as it's red

wine, then it's bad for you. And then

recently, it was no, it's actually not

that bad for you. And then now finally,

Stanford, Keith Humphre and and

colleagues at Stanford did an analysis

of all those previous papers and

essentially found that the control

groups in those studies that concluded

moderate drinking is good for you were

completely off. They were they were

comparing sick people to less sick

people in one case. And it turns out

that when you when you normalize for the

for proper controls and you look at all

the studies, you do the meta analysis

without fail, zero is better than any

one or two per week, you're probably

fine. Still do all the things that

you're supposed to to promote your

health. Moderate drinking is bad for you

in terms of elevating cancer risk.

Certainly disrupting sleep and

microbiome and a bunch of other things

that aren't good. If you want to drink,

drink. But we are now landed squarely in

zero is better than any. And those

aren't my data. Those are data from the

best people for analyzing

the large scale studies, the smaller

studies across the board. And that I can

refer you to the the the analysis of the

analysis. It's quite solid. It's very

>> Lancet article that Lancet study from

what 2016 17. So, I the reason that my

company in the UK is called Six Monoba

Limited is because the first thing that

I ever did before I even launched the

podcast was I was like, elective

sobriety as somebody who didn't have a

um drinking problem

was so [ __ ] beneficial to me as a

productivity strategy as a guy in his

20s that because Northeast UK club

promoter stopping drinking was [ __ ]

revolutionary a decade ago. like wiied.

Oh my god. Like he's crazy. It's like

the you know Brian Johnson [ __ ] penis

injection like the Ben Greenfield crazy.

Yeah. Yeah. It's like oh my god like why

are you doing this thing? Uh now you

know low and no is very sort of common.

>> And I was like I want to get other

people to do this. I think that'll be

cool. And I was like if I can teach

people to go sober for 6 months that'll

be [ __ ] sick. Uh, and instead of

registering it as like modern wisdom

limited before I did modern wisdom, I

was like, I'll do I'll do six months

sober and like I'll teach people that

this is like real good for them. And I

was I onetoone coached four people

through I think six months of it to like

test whether or not my approach had

done. It was daily coaching and people

would follow this course and do all the

rest of it. But yeah, that Lancet thing

was like the my foundational

uh scientific justification. But it's

like okay, these are all of the reasons

that the outcome is good. As you said,

it's like just do the thing and see if

you feel better. Like do do push your

caffeine by 90 minutes and tell me if

you don't have a crash later that day.

Like easy experiment.

>> I don't need to explain to you the

mechanism if you can get the outcome

that you're looking for. The same thing

is I learned from you. What is it? Um a

a locomotion with lateral eye movement

on a morning walk down regulates anxiety

>> big time. Not if you're looking at your

phone.

>> I'd been doing that. I'd been doing

morning walk thing from maybe Mark

Bell's like postprandial thing for

>> as long as I can remember. Right. Like

in my efforting has been big on.

>> Yeah. My total like obsessive bro era

when I had this ridiculously convoluted

morning routine which like escape

velocity me out of being the adult

infant I was as a club promoter and like

I'll do meditation and load of gratitude

and all the rest of [ __ ] And I was like

if I wake up and I'm on the wrong side

of the bed and I go for a walk and I

come back like

[ __ ] doesn't feel as hard as it did

before. So, I didn't need you to tell me

that it's because of the locomotion and

the passage of stuff moving past you as

your focal point stays the same and the

lateral eye movement down. I'm like I

didn't It's great that I now know the

mechanism as you said earlier on because

it sort of justifies the buy in. I have

this sort of odd kind of investment and

I'm almost more the fact that I found it

myself than it gets justified by the

science. I'm like [ __ ] yes. Like I

>> Well, I think there's an interaction

there. Look, I I mean the placebo effect

is very real. The mechanism underlying

what you're describing also very real

independent of placebo effect. I think

that what I'm referring to is the buyin

of people understanding a bit of

underlying mechanism for the things that

clearly work. Like do you need to

understand that there are three forms of

of a stimulus for hypertrophy, you know,

damage to the muscle?

Yeah. Do you need to do? No. But can it

inform better choices about training?

Yes. Do you need to understand what

those are in order to uh to grow a

particular muscle group? No. But if you

understand a bit of what's likely

happening under the hood, it affords you

tremendous flexibility. It's also look I

also believe that knowledge and gaining

knowledge, not only learning, but

learning and doing is what humans thrive

on. I I'm believe in the pursuit of

knowledge in learning. I mean, a lot of

my podcast content, like I'd love to

tell you the protocol for this, but it's

actually just really effing cool. And if

you don't think it's cool, that's okay.

which is why you do you do your

essentials thing, right? Which is kind

of the stripped back

>> protocols only critical science

protocols only. But what you'll find is

that

>> people who do the buyin of learning a

little bit about how something works.

Hopefully they learn something about

cortisol and sunlight today. These kinds

of things,

>> it starts to make sense as to why you

actually feel better when you you feel

more energized. It's not it's not a

placebo effect. What you're explaining

is why it's not a placebo effect. That's

a good So yeah, so you get more buy in.

What I think is for me is cool and you

you said it earlier on is if you know

why this thing works. You can be a

little bit more robust and flexible with

how your strategy uh goes. You're not

just do this thing. If you don't know

why you do the thing or what the

mechanism is even at a very basic level,

as soon as you don't do that precise

thing, you have no [ __ ] idea what

you're doing.

>> Or when things don't seem to go so

right. So, for instance, if you exercise

late in the late in the day and then the

next morning you're like, I'm feeling

sluggish. Like, is there something? No,

actually, you had a cortisol bump last

night. It's a negative feedback loop.

Your cortisol is naturally suppressed.

Get a bit more sunlight. The mechanisms,

excuse me, the the protocols start to

bridge together what to do in case A, B,

C, or D because you understand the the

principle below it, which is cortisol at

one time impacts cortisol at another

time through this thing called the

negative feedback loop. Well, Josh

Whiteskin, the great Josh Weightkin of

you know, I love that episode, dude. I

should sit down and have a conversation.

>> I had to text you about it. I was like,

"This guy, me and George, my housemate.

Uh, I like have obsessed over Josh, the

art of learning." Um,

>> he's got another book in in progress. I

I'm going to connect you guys cuz you

guys would hit it off. I [ __ ] love

him.

>> So, well, he comes to the States pretty

often. He lives out of out of Costa

Rica. Yeah. He moved down to the jungle

at one point. But he talks about knowing

like the principles below the

principles.

>> Yeah.

>> Or underneath the principles. So the

principles underneath the principles

>> tie circle being a practitioner as well

of some of those principles, right? And

then being connected to people in your

field and related fields that deeply

understand a stack of principles as

well.

>> That's what expertise really is. And

this is why, and I'm not taking a dig at

doctors, but this is why, listen,

recently I had a weird medical thing. I

took a new prescription drug because

somebody said, then I had what I thought

was a vestibular thing. Turns out it was

low blood pressure. was diagnosed in one

moment by a superb physician. By that

afternoon, I was fine. But I could have

just chased gone down the rabbit hole of

I was getting all sorts of crazy

suggestions about what to do.

Look, just like they say in music,

sport, I'll say it for podcasting and in

medicine and science. There are levels

to this [ __ ] Some people are way better

because they have principles understood

and underneath those principles are

understood underneath they understand

how they connect up and connect down and

they know people that it's it's one

thing for a physician to say this will

handle your cholesterol.

But more often than not, what a

physician in one siloed aspect of

medicine will suggest will create a side

effect that will create a a job someday

for another physician in a different

silo. And it's just the way the training

is done. And Fagenbomb would say this is

also the way that drugs are categorized.

You know, this drug is for this, this,

and this, and therefore nothing else.

And you say, wait, no, that drug could

potentially cure or treat many other

things. And so he's exploring that in a

serious way. And so and and getting

results, curing disease, literally. So

>> I think it's not to say that people with

degrees are idiots. It's that let's hope

not, right? I I spent a lot of time

getting degrees. It's that just having

degrees in some cases not always are

necessary but not sufficient but most

what is absolutely necessary and

sufficient is to understand the major

principles the principles below those

and how those connect and then to be

able to contact people and to talk to

people and to be a practitioner like I

it's very clear to me that your training

as a nightclub owner

>> informed you so strongly about human

nature also about biology and not just

because you were staying up late and

sleeping into the day but that those the

the the themes of what you experienced

and learned are carried forward in the

themes of every discussion that you

have. And that's what being a real

expert is. This is why Derek from More

Plates More Dates, love him. The first

time I saw I was like, what's this guy?

What's this guy's credentials? The guy's

credentials are he's an he's what? He's

an actual expert, a true intellectual

and a true expert practitioner.

Understand something at every level of

granularity.

>> And Derek is a really good example.

great example of uh uh like

sufficient uh necessary but not

sufficient given that he's outside of

academia like he's not doing

>> the academics are now going to him.

>> Yeah. I watched Peteria who's a

physician trained at Stanford and John's

Hopkins asking Derek about hormone each

other holding each other and Peter is a

super smart guy and he has his expertise

and so what you saw there was people who

have different stacks of principles

connecting so right

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