I'm a 27 year old male, I weight 78kg, my height is 180 cm, I regularly do exercise but I don't use protein or creatine. Should I start? I feel I don't get sufficient protein in my food intake

While I couldn't find specific clips from the Huberman Lab addressing your exact situation, I can share general insights from Andrew Huberman about protein and creatine supplementation.

Protein Intake:

• Maintaining adequate protein intake is crucial for muscle repair and growth, especially when you're regularly exercising.
• Typically, people who exercise regularly may benefit from consuming about 1.6 to 2.2 grams of protein per kilogram of body weight per day. For you, weighing 78 kg, this would translate to approximately 125 to 172 grams of protein per day.

Creatine Supplementation:

• Creatine is beneficial for increasing muscle mass, strength, and exercise performance. It can also aid recovery after intense workouts.
• Andrew Huberman suggests that creatine is generally considered safe for long-term use in healthy individuals and can be a valuable addition to your diet if you are looking to improve athletic performance and muscle gains.

Before starting any supplement regimen, it might be helpful to assess your current diet to determine exactly how much protein you're getting. A balanced approach, possibly including whole food sources and, if necessary, supplements like protein powder or creatine, could support your fitness goals. It's always wise to consult with a healthcare provider or nutritionist for personalized advice.