What can you tell me about l theanine and about recommended supplement’s


L-Theanine Benefits and Usage

L-Theanine is beneficial for enhancing sleep quality and reducing stress. recommends taking 100 to 200 milligrams of L-Theanine about 30 to 60 minutes before sleep to help with the transition to sleep and improve its depth. This supplement increases the level of the inhibitory neurotransmitter GABA in the brain, which helps reduce activity in the forebrain and aids in falling asleep. L-Theanine is also beneficial in reducing anxiety, particularly task completion anxiety, and it can mildly improve attention and lower blood pressure 1.

Combined Effects with Caffeine

When combined with caffeine, L-Theanine can blunt some of the jitteriness and anxiety typically induced by caffeine, making it a common ingredient in energy drinks to help people consume higher amounts of caffeine without feeling overly stimulated. notes that a dosage of 200 to 400 milligrams of L-Theanine is effective for reducing caffeine jitteriness. Some people might experience enhanced effects on sleep when taking L-Theanine with caffeine, making the combination useful for controlling sleep patterns as well 2.

Other Benefits and Precautions

L-Theanine has other daytime benefits independent of caffeine, such as improving endothelial cell function and contributing to better blood flow through the vessels. However, high dosages (up to 900 milligrams per day) are generally safe but could increase sleepiness significantly, which might be undesirable during the day. It's also important to avoid this supplement if you experience night terrors or sleepwalk, as it can intensify dreams 3.

The Power of L-Theanine

Andrew discusses the benefits of L-Theanine for enhancing sleep quality and reducing stress levels. He shares studies that show how L-Theanine can increase relaxation, reduce anxiety, and improve attention and blood pressure. Andrew also talks about how he supplements with L-Theanine when feeling stressed, especially in the late afternoon.

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For personalized recommendations and usage, consulting a healthcare provider is advised, especially when considering higher doses or combining L-Theanine with other supplements or medications.

And what can you tell me about ZYN

It appears that there is no specific discussion or mention of a product or supplement named "ZYN" in the data. If you have more specific details or if there is another topic or product you're interested in, feel free to provide more information, and I can help look into that!



Shilajit is often considered for its potential to increase testosterone and follicle-stimulating hormone (FSH), making it useful as both an aphrodisiac to enhance libido and a tonic to boost fertility. However, there are important considerations and precautions associated with its use:

For Women

  • Shilajit impacts the production of testosterone and FSH, which are integral to the ovulatory cycle. This cycle requires precise hormonal balances, making chronic use of Shilajit potentially disruptive.
  • Women are advised to consult with an OB/GYN before using Shilajit, especially considering its chronic use throughout the ovulatory cycle could pose risks 1.

For Men

  • Shilajit promotes the release of FSH, which enhances spermatogenesis (sperm production). It’s thought to support various aspects of sperm health without inhibiting the production of endogenous testosterone or FSH.
  • Typically recommended dosages for Shilajit are about 250 mg twice per day. It often comes in a tar-like form which can make accurate dosing challenging, though it is also available in capsules for easier dosage control 1.

General Information

  • Shilajit contains a multitude of components, including fulvic acid, which plays a role in cellular processes and could explain some of its effects on hormone function.
  • As it affects hormonal pathways, those considering its use—particularly individuals regulating hormones for fertility purposes—should start with lower dosages and adjust based on personal response and health goals 1.


  • Due to its complex nature and potent hormonal effects, users are encouraged to begin with minimal dosages to gauge individual reaction and effectiveness. Always consult healthcare providers before starting any new supplement regimen, especially those that interact with hormonal systems 1.

Shilajit's impact on hormones suggests it has significant potential benefits for enhancing fertility and sexual health, but like any potent supplement, it requires careful usage in consideration of personal health conditions and hormonal balances.

Shilajit and Hormones

Andrew discusses how Shilajit can increase testosterone and follicle-stimulating hormone, making it an aphrodisiac and fertility tonic. However, he warns that women should be cautious when taking Shilajit throughout their ovulatory cycle and recommends starting with a low dosage.

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List clips similar to "Shilajit and Hormones"


Here are some clips similar to "Shilajit and Hormones" from the Huberman Lab Podcast:

  1. Hormone Supplements
    In this clip, Dr. Andrew Huberman discusses the types of supplements that can augment multiple hormones and support hormone systems, with an emphasis on pro-fertility and pro-libido effects. He mentions Shilajit among other supplements like Ashwagandha and Maca, which increase FSH, indirectly boost testosterone, and enhance libido in both genders.
    - - 1]

  2. Hormone Supplements
    Dr. Huberman talks about controlling individual ingredients and dosages in supplements, especially for women during different phases of their menstrual cycle. He discusses the role of Shilajit and other supplements in hormone regulation and their effects on fertility and libido.
    - - 2]

  3. Boosting Fertility
    This clip covers the potential benefits of Shilajit and zinc for fertility, discussing how Shilajit, enriched in folic acid, might improve egg and sperm quality and increase libido. The exact mechanisms aren’t fully understood, and Dr. Huberman advises consulting a physician.
    - - 3]

    Hormone Supplements

    Andrew discusses different types of supplements that can augment multiple hormones and support multiple hormone systems, generally in the direction of pro-fertility, pro-libido, and increasing estrogen and testosterone. He also talks about the indirect effects of supplements like Ashwagandha and Maca on testosterone and estrogen pathways.

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  4. Fertility Supplements
    Dr. Huberman describes how Shilajit and other supplements like Tongkat Ali can subtly adjust hormone levels to benefit fertility in both men and women. He highlights their effects on boosting libido and improving sperm and egg quality.
    - - 4]

These clips provide a broader understanding of hormone supplements, highlighting the role of Shilajit in the context of overall hormonal health and fertility enhancement.

Do you only summarize the podcast or you are complex ai language model

I am designed specifically to act as a gateway between you and the knowledge shared on the Huberman Lab podcast. I can help you understand topics, find relevant clips, and summarize content discussed by Dr. Andrew Huberman and his guests. My capabilities are focused on retrieving and presenting information from the Huberman Lab podcast, rather than general knowledge or other topics outside of this scope.

What do you know about Ashwagandha


Ashwagandha is a supplement that has multiple benefits, particularly in relation to stress management and hormone regulation. Here are some key points discussed by :

Benefits of Ashwagandha

  1. Reduction of Cortisol: Ashwagandha has been proven to significantly reduce cortisol levels by 14.5 to 27.9% in healthy but stressed individuals. This effect has been confirmed across six high-quality independent studies 1.
  2. Anxiety Reduction: It possesses strong anxiolytic (anti-anxiety) properties and has been shown to lower anxiety effectively in multiple studies 1.
  3. Impact on Hormones: Besides reducing cortisol, Ashwagandha may modestly increase testosterone levels and adjust low-density lipoprotein cholesterol, which is often referred to as "bad" cholesterol 1.
  4. Other Health Impacts: It has been observed to have potential positive effects on cardiovascular health, heart rate, insomnia, memory, and symptoms of OCD, which are considered downstream effects of reduced cortisol 2.

Usage Recommendations

  • Timing: For cortisol reduction, taking Ashwagandha later in the day or in the evening is advisable, as cortisol should be higher earlier in the day to sustain daily energy levels 2.
  • Dosage: Dosage can vary, so it is recommended to follow the guidelines provided on the product bottle from a reputable brand and consult resources like Examine.com for detailed study dispositions 2.
  • Period of Use: It is important to note that taking high dosages of Ashwagandha continuously for more than two weeks is generally not recommended without cycling off or reducing the dosage 3.

    Ashwagandha Benefits

    Andrew discusses the benefits of Ashwagandha, a supplement that has been shown to have a powerful anti-anxiety effect and can significantly reduce cortisol levels in otherwise healthy but stressed individuals. It has also been shown to modestly increase testosterone and adjust low density lipoprotein cholesterol.

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Personal Use and Safety

has shared that he personally uses Ashwagandha intermittently during periods of high stress or poor sleep, rather than continuously, to avoid the negative long-term effects of sustained cortisol reduction 4. It's essential to ensure suitability for personal health and consult healthcare professionals if unsure about its use.

What do you know about milk Thistle


It appears that there is no specific mention of milk thistle in the episodes currently available. The retrieved clips did not provide any information about milk thistle. For details on milk thistle, it is advisable to consult other scientific studies and expert sources outside of this podcast. If you have any other questions or need information on different topics from the Huberman Lab, feel free to ask!

What do you know about LION'S MANE


Lion's mane mushroom is known to modulate the dopamine, epinephrine, and acetylcholine systems which are integral to mental focus and concentration. While the specifics on Lion's mane are not detailed in the , it is typically grouped with other compounds that influence these neurotransmitter systems. For a detailed examination of Lion's mane and its effects, refers listeners to Examine.com which provides extensive information on various supplements, including human studies and their outcomes 1.

Brain-Boosting Compounds

Andrew discusses the various compounds that modulate dopamine, epinephrine, and acetylcholine systems to improve focus and concentration. He recommends examine.com, a website that provides links to studies and information on different supplements and their effects.

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L-Tyrosine is a key amino acid precursor to dopamine, making it influential in cognitive function, concentration, and emotional well-being. has discussed various benefits and considerations regarding L-Tyrosine in the :

  1. Cognitive Enhancement: L-Tyrosine can aid in improving cognitive function under stress by supporting working memory and multitasking abilities. It is particularly effective in elevating dopamine levels, which facilitate mental clarity and concentration 1.

  2. Dosage and Usage: The recommended dosage generally ranges from 500 to 1,000 mg. However, the effects can be varied, from mild to intense, depending on the individual's physiological makeup. Users are advised to start with lower doses to assess tolerance 2.

  3. Mental and Physical Performance: Supplementing with L-Tyrosine has been shown to improve both mental and physical tasks by supporting dopamine synthesis—which enhances both focus and motivation 3.

    Tyrosine and Cognitive Function

    Andrew discusses the effects of tyrosine on cognitive function, specifically working memory, under conditions of stress and multitasking. He cites several studies showing that elevated levels of dopamine from tyrosine supplementation can improve cognitive performance.

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  4. Considerations: Despite its benefits, L-Tyrosine should be used cautiously, especially by individuals with mood disorders, as it can alter dopamine levels significantly. Always consult healthcare providers before beginning supplementation 4.

  5. Combination with Other Supplements: L-Tyrosine can be combined with other compounds like Alpha-GPC and caffeine to further enhance concentration and cognitive abilities, particularly before demanding mental or physical activities 5.

  6. Potential Side Effects: While beneficial, L-Tyrosine can cause fluctuations in dopamine levels, leading to potential 'crashes' after the effects wear off. Monitoring one's response after intake is crucial to adjust dosages and to avoid negative effects 6.

For anyone considering L-Tyrosine for cognitive or physical enhancement, it is important to approach its use methodically—starting with small doses and closely observing the effects. Consulting with a healthcare professional is always recommended to ensure safety and efficacy.

Maca Root


Maca Root, commonly consumed in doses of two to three grams per day, has been shown to significantly increase libido without affecting hormone levels like testosterone or estrogen. Research supports its use in both men and women, across various populations including athletes and non-athletes. Studies highlight that Maca Root can be particularly effective in managing SSRI-induced sexual dysfunction, offering a potential benefit for those experiencing sexual side effects from antidepressants. It's generally consumed as a powder or capsule and is best taken early in the day to avoid interfering with sleep due to its stimulatory effects 1.

Maca Root influences libido and may potentially impact hormonal pathways indirectly, although it does not directly alter testosterone or estrogen levels significantly. Its effectiveness is noted across different forms, including black, red, and yellow Maca, suggesting various types can be beneficial 2.

Maca and Libido

Andrew discusses the benefits of consuming Maca, a powder or capsule, in doses of 2-3 grams per day to increase libido. The studies have shown that it can offset SSRI-induced sexual dysfunction and increase subjective reports of sexual desire, without affecting hormone systems.

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Which brands Tongkat Ali to buy?


The does not specifically recommend brands of Tongkat Ali. However, does emphasize the importance of starting with a minimum effective dose, and progressing only if necessary, to personalize the dosage based on individual response. He mentions that for some individuals, higher doses like 600 milligrams may have noticeable effects 1.

For sourcing, mentions in conversation with that Indonesian Tongkat Ali might be a specific source to look for due to its quality 2.

Always consider consulting a healthcare provider to ensure safety and effectiveness when selecting any supplement brand or starting a new supplement regimen.

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.

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