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Dr. Andrew Huberman | A Podcast Notes Collection: Dr. Andrew Huberman, Ph.D. (@hubermanlab) is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine and host of the massively popular podcast, Huberman Lab. This member’s only exclusive is a compilation from 27 of Andrew Huberman’s most important episodes! We spend hours compiling his most actionable tips to optimize hormones, improve focus, achieve goals, sleep better, and so much more! (download)

Software, Immortality, and Bitcoin | Marc Andreessen on EconTalk with Russ Roberts: Will software eat the world? Has it already? Legendary venture capitalist, Marc Andreessen, follows up on his ground breaking 2011 thesis. You don't want to miss his updated thoughts on everything tech, bitcoin, government incompetence, and more! (download)

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NEW FOR PREMIUM MEMBERS!

We've gone back through YEARS of Notes from the world most respected and cutting edge names in health (Huberman, Patrick, Attia, Walker and MORE) and pulled out the best 74 ideas for YOU. It is because of your support as Members that we can keep this crazy project going and pursue our mission to help you live a better life through podcasts.


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Top Takeaways Of The Week
 
HEALTH

Supplements to help with sleep: - Dr. Andrew Huberman
  • Do NOT use melatonin
  • Magnesium Threonate or Glycinate, 200-400mg 2-3 hours before sleep
    • Pro-tip: 5% of people have stomach issues with this form of magnesium, so be careful on the first night
  • Theanine: 200-400mg
    • Pro-tip: Do NOT take Theanine if you have night terrors or sleepwalk
  • Apigenin: 50mg
  • Glycine: 2 gram
  • GABA: 100 mg
Six pillars of hormone health: (1) diet (specifically caloric restriction); (2) exercise (specifically resistance training); (3) stress & stress optimization; (4) sleep optimization; (5) sunlight; (6) spirit – dial in the body, mind, and soul connection - Dr. Andrew Huberman

Food & Supplements for Brain Health: - Dr. Andrew Huberman
  • Foods high in omega 3s to consume daily: mackerel, salmon, herring, oysters, caviar
  • Consider supplementing with EPA & omega-3 if you don’t consume enough fish (1.5-2g EPA) is a good idea
  • Choline (500mg-1g per day) also supports brain health and focus by ensuring a substrate that creates acetylcholine
Healthcare is a Ripoff, BUT...: "People hate the healthcare system but they love their doctor"An emotional contradicting paradox that implies we think our doctors deserve their pay but that the system is gouging us. - Marc Andreessen

Get Fit, Stay Smart: In a longitudinal study (40 years) that categorized women as “low fit”, “mid fit”, “high fit” – women who were “high fit” gained 9 years of good cognition later in life (in the 80s)  - Dr. Andrew Huberman

Minimum Threshold of Guided Meditation for Benefit: 12-minutes per day provided enhanced cognitive performance, reduced stress, and improved mood - Dr. Andrew Huberman

Cut That Weight: 
Totally change up your program when you switch from bulking to cutting – this creates new stimuli and your psyche will be more in check - Mind Pump

The BEST Shoulder Exercise: The Z Press. Similar to the overhead press but you sitting on the floor, which encourages greater control and full extension. Exposes imbalances in your core stability—you’ll engage the core before starting the movement - Mind Pump


WISDOM

Gov Has Ruined the American Dream:
When you provide excess subsidies for a sector and limit supply, prices skyrocket - yet somehow we're always surprised by the result. Supply restrictions take the form of regulatory capture and monopolies/cartels. Supply restrictions example: For education, K-12 is a government monopoly. Then, the university system is a cartel because the access to federal funding requires accreditation by the existing universities. - Marc Andreessen

Legacy: There used to be three simple ways to live longer than your lifespan: write a book, plant a tree, have a child. How much has the internet impacted our immortality? - Marc Andreessen

The Nudging State: There are two types of stories that have been adopted by the nudging state. These are the archetypes, the grammar, stories of the “other” and stories of “transactions”. We are hardwired to respond to these stories - Ben Hunt/@EpsilonTheory

Limit Language and Limit Everything: The beauty of language is it allows us to make new connections and think. The intention of the nudging state is just the reverse; to make us think fewer new thoughts. â€śThe intention is to domesticate us, not through selective breeding, as we have with animals for tens of thousands of years, but through selective narratives.” â€“ Ben Hunt/@EpsilonTheory

Making Memories To Last: Four things make something memorable: (1) novelty; (2) repetition; (3) association; (4) emotional resonance (we remember the happiest & saddest moments) - Dr. Andrew Huberman

How to Spot a Liar? All of us have a certain “signature” in terms of the eye contact we make when talking, the adjectives we use, pronouns, etc. When people lie, they consistently push against that baseline. Look for lack of detail, shorter sentences, bigger response time, and psychological distancing (not saying “me”, “my”, “I”…) â€“ Richard Wiseman

Dreams Are Magic: 
“What I find incredible is the number of times I have woken up with a solution to an experiment or an idea or a book fully formed in my head.” â€“ Richard Wiseman

Teenagers Need to Ignore You: When your child turns about 13 years old, they tend to tune out the voices of their parents—but it’s not all intentional. Evolutionary development causes teenagers to do this because they are subconsciously “preparing to leave the nest” - Mind Pump

WEALTH

How Do the Super Rich Invest? - Moiz Ali
  • $10 million in private equity
  • $40 to $50 million in cash or short term bonds
  • $25 to $30 million in real estate
  • $10 million in real estate as an LP
  • $10 million in startup investments
  • $10 million in stock market
Podcast Notes Premium

 

Ben Hunt — Preserving the Physical Metaverse | Infinite Loops Podcast with Jim O’Shaughnessy (EP.106)

 

Episode 73: Dr. Wendy Suzuki – Boost Attention & Memory With Science-Based Tools | Huberman Lab

 
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