In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Supplements

Hierarchy of Tools/Interventions, Developing a Supplementation Protocol

Sponsor: LMNT

Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins

Supplement Considerations: Cost, Nutrition & Schedule

Foundational Supplements, Digestive Enzymes, Adaptogens

Gut Microbiome, Probiotics/Prebiotics & Nutrition

Sponsor: AG1

Supplements for Gut Microbiome, Brain Fog

Adaptogens & Broad-Spectrum Foundational Supplements

Core Supplement Questions & Meeting Foundational Needs

Supplements to Support Sleep: Myo-Inositol, Theanine

Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin

Melatonin Caution

Supplement Dependency?, Placebo Effects

Nutrition & Behavior for Hormone Health

Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root

Growth Hormone: Behaviors, Arginine, Prescriptions

Testosterone/Estrogen: Fadogia Agrestis; Bloodwork

Testosterone Supplement: Tongkat Ali, Libido

Menstrual Cycle, Birth Control & Fertility

Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine

Adrenaline & Stimulants: Yohimbine, Rauwolscine

Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements

Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids

Food-Mimic Supplements, Protein

Kids, Aging & Supplements

A Rational Supplementation Protocol