what suppliments should 24 year old guys should take'


For a 24-year-old male, suggests focusing on fundamental health practices such as good sleep, adequate exercise, balanced nutrition, and quality social connections before considering supplements. However, if supplementing is necessary, the following are generally recommended:

  1. Omega-3 Fatty Acids: Fish oil is highly recommended. Aim for around 1000 mg per day, especially if dietary intake of omega-3s is insufficient 1.
  2. Magnesium: Many people are deficient in magnesium. It can aid in relaxation and stress reduction 1.
  3. Vitamin D: A general recommendation is 1000-2000 IU per day, but it can vary based on individual needs, ideally confirmed through testing 1.
  4. Tongkat Ali: For enhancing testosterone and general vitality, 400 mg per day can be beneficial 2.
  5. Creatine: Useful for muscle growth and cognitive benefits.

emphasizes a "behaviors first, then nutrition, then supplementation" approach to health optimization 3. Always consult with a healthcare provider before starting any supplement regimen.

Omega-3 and Supplements

Sara Gottfried and Andrew Huberman discuss the benefits of omega-3 supplements and other supplements for athletes and young adults. They recommend a personalized approach to dosing and suggest incorporating omega-3 rich foods into one's diet as a first line of defense.

Huberman Lab

Dr. Sara Gottfried: How to Optimize Female Hormone Health for Vitality & Longevity | Huberman Lab

give me a protocol to maximize muscle groeth for 24 year old guys'


To maximize muscle growth for 24-year-old men, suggests a multifaceted approach incorporating nutrition, training, and recovery strategies. Here is a protocol based on his advice:


  1. Resistance Training:

    • Frequency: Aim for resistance training about 3-4 times per week.
    • Volume: Perform at least 10-15 sets per muscle group per week, which can be split into multiple sessions.
    • Exercises: Focus on compound movements like squats, deadlifts, and chin-ups. These should be done with a protocol of 6 sets of 10 repetitions for optimal testosterone increases 1.
    • Intensity: Use a weight that allows you to perform 6-30 repetitions to near failure with good form. This broad range helps in stimulating muscle growth effectively 2.
  2. Recovery and Adaptation:

    • Alternate between high-intensity days and lower-intensity sessions to avoid overtraining. Implementing deload weeks every 4-8 weeks helps sustain progress and prevents burnout 3.

      Resistance Training Protocols

      Andrew discusses the ideal resistance training protocols for increasing testosterone release and how recovery is crucial for seeing improvement from session to session. Six sets of 10 repetitions with compound movements cause a distinctly different result in terms of hormone output than 10 sets of 10 of the exact same movement. Recovery dictates whether or not you can come back and do more work of a different kind.

      Huberman Lab

      Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
    • Consider lactate-inducing workouts a couple of times a week to boost muscle hypertrophy through metabolic stress 4.


  1. Macronutrients:

    • Protein: Ensure adequate protein intake, around 1.6-2.2 grams per kilogram of body weight daily. This supports muscle repair and growth.
    • Carbohydrates: Carbohydrates are critical for providing energy needed for intense workouts and protein synthesis.
    • Fat: Healthy fats support hormone production and overall health.
  2. Supplements:

    • Leucine: Important for activating the mTOR pathway, which supports muscle protein synthesis 5.
    • Creatine: Enhances performance and muscle growth by increasing energy availability in muscles.
    • Omega-3s: Helps in reducing inflammation and supporting overall muscle health.

Additional Tips

  1. Palm Cooling: Use palm cooling techniques to sustain performance during high-repetition or high-intensity workouts 6.
  2. Stretching and Flexibility:
    • Engage in static stretching 2-3 times a week to improve flexibility and prevent injury. Aim for 30-second holds per stretch to total about 5 minutes per muscle group per week 7.
  3. Sleep: Prioritize getting enough sleep, as it is crucial for recovery and growth. Aim for 7-9 hours per night.

This protocol combines structured training, balanced nutrition, and strategic recovery to help maximize muscle growth effectively.


i want to maximize muscle growth,and fix PE and ED


To maximize muscle growth and address issues like premature ejaculation (PE) and erectile dysfunction (ED), and other experts on the provide comprehensive guidance. Here's a protocol for muscle growth, followed by strategies to manage PE and ED:

Muscle Growth Protocol

  1. Resistance Training:

    • Frequency: Train 3-4 times per week.
    • Volume: Perform at least 10-15 sets per muscle group weekly, divided across sessions.
    • Load: Use 30-80% of your one-rep maximum for optimal hypertrophy and strength:
      • Higher ranges (75-80%) emphasize strength, while lower ranges (30-50%) emphasize hypertrophy and endurance 1.
    • Repetitions and Sets: Perform sets to failure or near failure for maximum muscle engagement 1.
    • Rep Cadence: Use varied cadences, aiming for slow, controlled movements to accentuate muscle growth and fast, explosive movements for power 2.
  2. Supplementation:

    • Leucine: Critical for activating the mTOR pathway, supporting muscle protein synthesis. Include leucine-rich foods or supplements 3.

      Maximizing Resistance Exercise

      Andrew discusses the latest research on resistance exercise and how to maximize muscle growth and strength. He explains the benefits of using weights in the 30% to 80% range of one-rep maximum and performing sets to failure.

      Huberman Lab

      Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22
    • Creatine: Helps improve performance and supports muscle growth.
  3. Recovery:

    • Rest: Allow adequate recovery time to facilitate muscle growth. Overtraining can impede progress 4.
    • Ice Therapy: Limit ice therapy during hypertrophy phases as it can blunt muscle gains. Use it strategically, such as on rest days 5.
  4. Nutrition:

    • Protein: Ensure protein intake of 1.6-2.2 grams per kilogram of body weight daily.
    • Carbohydrates and Fats: Maintain balanced intake to support energy and hormone health.
  5. Additional Tips:

    • Palm Cooling: Use palm cooling techniques to sustain performance during high-intensity workouts 6.
    • Lactate Training: Implement lactate-inducing workouts occasionally to boost metabolic stress and hypertrophy 4.

Addressing Premature Ejaculation (PE) and Erectile Dysfunction (ED)

  1. PE Management:

    • Behavioral Techniques: Methods like the stop-start technique can help you gain control over ejaculation timing.
    • Pharmacological Aids: Topical anesthetics or medications can help manage sensitivity and delay ejaculation.
  2. ED Management:

    • Physical Exercise: Regular exercise, including cardiovascular and resistance training, promotes blood flow and cardiovascular health, which are critical for erectile function.
    • Pelvic Floor Exercises: Strengthening pelvic floor muscles can improve erectile function.
    • Lifestyle Adjustments: Maintain a healthy diet, avoid smoking, limit alcohol, and reduce stress to enhance erectile health.
  3. Supplements and Medications:

    • Consult healthcare providers for supplements like L-citrulline or medications like PDE5 inhibitors (e.g., sildenafil), which could benefit erectile function.

Integrating Protocols

Balance muscle growth and sexual health management by aligning training with recovery and nutrition while adopting lifestyle changes to support overall well-being. Regular consultation with healthcare providers ensures personalized and safe protocols.

Implementing these strategies from 1 2 6 3 can help you achieve maximum muscle growth and improve sexual health.


maximize hypertrophy im 176lb i want to gain maximum muscle in next 3 month

It appears that there are no specific episodes focused solely on maximizing muscle gain within a three-month timeframe. However, the recommendations provided by on hypertrophy and muscle growth are still highly applicable. Let's reiterate and detail the protocol based on his insights:

Comprehensive Hypertrophy Plan

Resistance Training

  • Frequency: 4-6 sessions per week.
  • Volume: 12-20 sets per muscle group, spread across workouts.
  • Progressive Overload: Increase weights, reps, or sets over time.
  • Rep Range: Ideal range is 6-12 repetitions per set for hypertrophy.
  • Exercise Selection: Compound movements (squats, deadlifts, bench press) should be prioritized, supplemented with isolation exercises (bicep curls, tricep extensions).
  • Tempo: Use slow, controlled motions to ensure muscle time under tension.


  • Caloric Surplus: Eat more calories than you burn. Aiming for a surplus of 250-500 calories per day can support muscle growth.
  • Protein: 1.6-2.2 grams per kilogram of body weight daily (about 128-176 grams for you).
  • Macronutrients: Ensure a balanced intake of carbohydrates (to fuel workouts) and healthy fats (for overall health).


  • Protein Supplements: Whey or plant-based protein powders can help meet daily protein needs.
  • Creatine: Effective for increasing muscle mass and strength. Suggested dose: 5 grams per day.
  • BCAA/EAA: Branched-Chain Amino Acids or Essential Amino Acids can be beneficial, especially during workout sessions.


  • Sleep: 7-9 hours per night.
  • Active Recovery: Light activity or stretching on rest days.
  • Hydration: Adequate water intake to support overall recovery processes.

Monitoring Progress

  • Consistent Tracking: Log workouts, nutrition, and changes in body composition.
  • Adjustments: Modify the program based on progress—adding more intensity or varying exercises as needed.

By adhering to this structured plan and ensuring consistent effort and recovery, you can optimize your muscle growth within the desired timeframe. Remember to check back with specific episodes or clips from for more detailed insights and personalized advice.


give me my worjout plan and list of suppliments

Based on the knowledge shared by on the , here is a detailed workout plan and a list of supplements to help you maximize muscle gain over the next three months:

Workout Plan

Weekly Routine

Day 1: Chest & Triceps

  • Bench Press: 4 sets of 6-12 reps
  • Incline Dumbbell Press: 3 sets of 8-12 reps
  • Chest Flyes: 3 sets of 10-15 reps
  • Tricep Dips: 3 sets of 8-12 reps
  • Tricep Pushdowns: 3 sets of 10-15 reps

Day 2: Back & Biceps

  • Deadlifts: 4 sets of 6-8 reps
  • Pull-Ups: 4 sets to failure
  • Bent Over Rows: 3 sets of 8-12 reps
  • Bicep Curls: 3 sets of 10-15 reps
  • Hammer Curls: 3 sets of 10-15 reps

Day 3: Legs & Abs

  • Squats: 4 sets of 6-12 reps
  • Leg Press: 3 sets of 8-12 reps
  • Lunges: 3 sets of 10-15 reps
  • Leg Curls: 3 sets of 10-15 reps
  • Planks: 3 sets of 60 seconds
  • Leg Raises: 3 sets of 15-20 reps

Day 4: Shoulders & Traps

  • Overhead Press: 4 sets of 6-12 reps
  • Lateral Raises: 3 sets of 10-15 reps
  • Front Raises: 3 sets of 10-15 reps
  • Shrugs: 4 sets of 10-15 reps

Day 5: Rest or Active Recovery

  • Light cardio or stretching

Day 6: Full Body

  • Clean and Press: 4 sets of 6-8 reps
  • Pull-Ups: 3 sets to failure
  • Deadlifts: 3 sets of 6-8 reps
  • Bench Press: 3 sets of 6-12 reps
  • Squats: 3 sets of 6-12 reps

Day 7: Rest


  • Protein Powder: Whey or plant-based, taken to meet daily protein targets (around 176 grams for you).
  • Creatine Monohydrate: 5 grams daily to support muscle gains and strength.
  • BCAAs/EAAs: During workouts to aid muscle recovery and reduce soreness.
  • Multivitamin: To ensure adequate micronutrient intake.
  • Omega-3 Fatty Acids: For overall health and reducing inflammation.
  • Vitamin D: Especially if you have limited sun exposure, aiding muscle function and overall health.

These recommendations are based on general principles highlighted by . For more personalized guidance, consulting with a fitness professional or nutritionist can be beneficial. Remember to track your progress and adjust as needed to stay on course for your muscle-gain goals.


shoudl i also add tonga ali?


Adding tongkat ali to your supplement regimen can offer benefits, particularly if you're aiming to optimize your testosterone levels and enhance libido. has discussed this compound on multiple occasions, highlighting several potential advantages and considerations:

Benefits of Tongkat Ali:

  1. Increases Free Testosterone: Tongkat ali can help increase free testosterone by reducing sex hormone-binding globulin (SHBG) 1.
  2. Enhances Libido: It has been shown to improve libido and sexual function in both men and women 2 3.

    Tongkat Ali Dosage

    Andrew discusses the dosage of Tongkat Ali and its benefits for both men and women. He recommends starting with the minimum amount and finding the minimal effective dose for each individual. Blood work is the most effective way to determine what's working or not working at the level of objective numbers.

    Huberman Lab

    Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast
  3. Aids in Fertility: For those seeking to optimize fertility, it can be beneficial due to its effects on androgens 3.
  4. General Hormone Balance: It may also help reduce estrogen levels slightly and has some weak effects on aromatase, the enzyme responsible for converting testosterone to estrogen 4.

Dosage and Usage:

  • Typical dosage ranges from 200 to 600 mg per day 1.
  • personally recommends taking 400 mg per day, usually in the morning as it can have a mild stimulatory effect 4.
  • It does not typically need to be cycled, although some protocols suggest taking one month off after eleven months of continuous use to be cautious 5.

Given these benefits and the dosage guidelines, adding tongkat ali could complement your current supplement plan for muscle gain and overall male health optimization.


Including tongkat ali at 400 mg per day can potentially enhance your free testosterone levels, help libido, and contribute to overall hormonal balance. It fits well within your current focus on muscle gain and general health 1 4 5. Always ensure you check with your healthcare provider before starting any new supplement.


now give me protocol worjout and suppliments


Here are protocols and key insights for both workout routines and supplementation, derived from the discussions by on the :

Workout Protocol

and Dr. provide comprehensive guidance for fitness routines aimed at improving cardiovascular health, strength, hypertrophy, and overall fitness. Key points include:

  1. Foundational Fitness Program:

    • Cardiovascular Training: Incorporates both aerobic (steady-state) and anaerobic (interval) sessions.
    • Resistance Training: Emphasizes a mix of exercises targeting major muscle groups, with an appropriate balance of sets, reps, and rest intervals to support hypertrophy, strength, and endurance.
    • Rest and Recovery: Prioritize rest between sets and ensure proper recovery days to prevent overtraining.


    • Cardiovascular: 3-4 sessions per week, including a blend of steady-state cardio and high-intensity interval training (HIIT).
    • Resistance Training: 3-4 sessions per week with a focus on compound movements (e.g., squats, deadlifts, bench press) and supplementary exercises for balanced muscle development.

Supplement Protocol

emphasizes the importance of foundational nutrition and strategic supplementation.

  1. Key Supplements:

    • Multivitamins and Minerals: Ensure all basic nutritional needs are met.
    • Creatine: Beneficial for muscle energy and performance; take consistently, as sporadic use (e.g., once a week) shows no benefits 1.
    • Leucine: Important for muscle growth but should be balanced as it can influence aging due to its effects on cellular growth pathways 2.
    • Tongkat Ali: For testosterone support and libido enhancement; typically dosed at 200-600 mg per day 3.

      Supplement Protocols

      Andrew and Andy discuss the variability of supplement protocols and the importance of nutrition in supplement usage. They emphasize the idea that people don't have to take supplements all the time and that it's important to consider how well you're eating.

      Huberman Lab

      Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series
  2. Behavioral and Nutritional Foundations:

    • Sleep: Prioritize quality sleep as it profoundly affects recovery and performance.
    • Light Exposure: Ensure adequate sunlight exposure during the day and minimize artificial light at night for optimal circadian rhythm.
    • Nutrition: Maintain a balanced diet rich in whole foods, focusing on macronutrient needs, fiber, and gut health.

Practical Steps:

  • Daily Routine:

    • Morning: 400 mg Tongkat Ali, 5 g Creatine.
    • Throughout the day: Balanced meals with sufficient protein (1.6-2.2 g per kg of body weight), incorporating leucine-rich foods.
    • Pre/Post-Workout: Consider whey protein or other high-quality protein sources.
    • Evening: Ensure sleep hygiene practices (limited screen time, dark room).
  • Weekly Schedule:

    • Monday, Wednesday, Friday: Resistance training focused on compound movements with supplementary exercises.
    • Tuesday, Thursday: Cardiovascular training, alternating between steady-state and interval sessions.
    • Saturday: Flexibility or mobility work.
    • Sunday: Rest or light activity.

By integrating these protocols, you can optimize both your fitness routine and supplement strategy to enhance performance, recovery, and overall health 4 1.