Dr. Andrew Huberman — The Foundations of Physical and Mental Performance

Health Wellness, Peak Performance, Personal Development -

Dr. Andrew Huberman — The Foundations of Physical and Mental Performance

Establishing a daily routine that prioritizes sleep, nutrients, exercise, light, and relationships, along with targeted physical training and supplementation, can lead to improved mental and physical health and vitality.


Key Insights

Foundations of Physical and Mental Performance

  • 🌞 Sunlight in the early part and throughout the middle of the day is critical for our physical and mental performance, while minimizing exposure to artificial light in the evening and late night hours is important.
  • 💤 Sleep, nutrients, exercise, light, and relationships are the foundation of physical and mental performance, and investing in each of these every 24 hours is essential for optimal functioning.
  • 🧠 Resolving core conflicts is crucial for psychological well-being, as trauma can fundamentally change the way our nervous system works.
  • 💪 Deliberate heat and cold exposure can amplify growth hormone and mood-promoting hormones, but it's important to avoid cold water immersion after hypertrophy training to avoid blunting hypertrophy.
  • 💤 High-intensity interval training in the early part of the day or cycling greatly improves different stages of sleep, including rapid eye movement sleep, which unpacks emotions from previous-day memories.
  • 💊 Rhodiola rosea is an adaptogen that greatly reduces perceived effort and allows for greater power output and endurance output, without suppressing cortisol.
  • 🧬 Exposure to environmental toxins, such as BPAs in printed receipts and airborne pesticides, can impair the endocrine system and affect urogenital distance and penis size in males.

Psychedelics and Mental Health

  • 🌿 Andrew Huberman's beliefs around psychedelics have completely changed in the last 24 months, and he believes we are moving quickly towards legalization of MDMA and potentially psilocybin for therapeutic use.
  • 💊 MDMA can be a therapeutically meaningful compound for treating psychiatric illness, and will bend the arc of history in the right direction.
  • 🧠 Revealing the unconscious mind through psychedelics can be scary, but it may be necessary for intellectual honesty and personal growth.


Questions to inspire conversation 

  • What are the five foundational things that contribute to mental and physical health?

    The five foundational things are sleep, nutrients, movement, light, and micronutrients.

  • Why is it important to prioritize sleep, nutrients, exercise, light, and relationships?

    Prioritizing these factors every 24 hours helps establish a strong foundation for mental and physical health.

  • What is the significance of training the legs on Mondays?

    Training the legs on Mondays initiates good processes for the week and is key for cognitive improvements and overall physical improvement.

  • What exercises can improve calf strength and alleviate knee and back pain?

    Tib raises, calf sled or standing calf raises, and seated calf raises can improve calf strength and alleviate knee and back pain.

  • What are some recommended supplements for optimizing mental and physical health?

    Omega-3 fatty acids, tongkat ali, Rhodiola rosea, and Fadogia agrestis are recommended supplements for optimizing mental and physical health.


[00:00] Intro
[01:39] Inspirations and principles.
[04:13] Sleep, nutrients, exercise, light, and relationships.
[16:12] Making movement matter.
[24:42] Striving to “be like a mule” on Sunday.
[26:43] The neurological processes of cultivating the physique.
[30:31] Monday.
[45:06] An aside about cheat day.
[46:17] Tuesday.
[48:48] Wednesday.
[50:39] A strong neck is more than just an appealing aesthetic.
[57:13] Thursday.
[57:28] Friday.
[58:36] Saturday.
[59:29] A recap of how the days synergize with one another.
[1:05:14] Nordic curls for boys and girls.
[1:08:08] Minimizing shin splints.
[1:10:55] You say soleus pushup, I say seated calf raise.
[1:13:56] Flat feet, Tabata, and self-coaching.
[1:15:41] The holy trinity of Andrew’s sleep stack + one.
[1:20:36] How the first half of your day should differ from the last half.
[1:22:46] Dutch bicycles or bust.
[1:24:21] Omega-3 supplement nausea.
[1:26:24] EPA dosage, Carlson’s oil on oatmeal, and sushi.
[1:27:49] Benefits of EPA.
[1:28:14] How EPA (and, in general, food) affects mood.
[1:33:21] Are you eating enough nattō and Bulgarian yogurt?
[1:35:47] Rhodiola rosea.
[1:40:57] Tongkat ali and Fadogia agrestis.
[1:42:50] Yes, men depend on estrogen too.
[1:44:43] Fine-tuning fertility (and, by proxy, vitality).
[1:53:13] Benefits of afternoon de-light.
[1:55:03] The highs and lows of self-pleasure in the modern era.
[1:58:40] Optimizing the health of one’s reproductive material.
[2:03:31] Is your smartphone sterilizing you?
[2:09:21] Lessons learned from IVF.
[2:16:05] The consequences of having more than two drinks a week.
[2:17:24] Cocaine? Just say no.
[2:19:01] Concerns about cannabis.
[2:28:35] Changing thoughts on psychedelics.
[2:35:26] Raising research funds with Huberman Lab premium.
[2:39:05] Andrew’s clinical psychedelic experiences.
[2:47:48] A reminder not to trust street drugs, kids.
[2:48:56] The exciting, seemingly endless applications of psychedelic research. [2:55:35] Parting thoughts.
Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity.
Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify.
The show aims to help viewers and listeners improve their health with science and science-based tools.
New episodes air every Monday on YouTube and all podcast platforms.

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