Rhodiola Rosea

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Rhodiola Rosea, which Dr. Andrew Huberman touches upon as a powerful adaptogen, offers several notable benefits:

1. Reducing Perceived Effort and Fatigue: Rhodiola Rosea may greatly reduce perceived effort, allowing for more vigor and endurance during physical activities without suppressing cortisol levels, unlike some other adaptogens like Ashwagandha 1. Users may find that their energy and focus are sustained better throughout the day after physical activity.

2. Physical Performance: It can enhance physical performance, particularly regarding power output and endurance during exercises, without leading to a subsequent energy dip that is commonly experienced after intense workouts 1.

3. Mental Cognition: Anecdotal experiences, including those shared by Dr. Huberman, suggest that Rhodiola Rosea might positively affect cognition later in the day, providing a more even attention span after its intake 2.

4. Cortisol Modulation: Rhodiola Rosea acts as a cortisol modulator which doesn’t necessarily suppress or increase cortisol but instead modulates it. The exact mechanisms of how it affects the stress response are still under investigation 3.

   Boosting Endurance

   Tim Ferriss

   Andrew Huberman

   Andrew explains the benefits of Rhodiola Rosea as an adaptogen that enhances endurance and power output without suppressing cortisol. Taking 200mg of Rhodiola Rosea prior to a workout can reduce perceived effort, increase vigor, and prevent post-exercise energy dips.

   

   Tim Ferriss Show

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

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5. Recovery and Focus: Supplementing with Rhodiola Rosea prior to intense workouts may increase work capacity and promote faster recovery, facilitating sustained energy and focus throughout the day 4.

6. Subjective Well-being: There are reports, including from Dr. Huberman, of experiencing increased subjective well-being, such as feeling less exhausted and recovering quicker from workouts when taking Rhodiola Rosea 4.

It's important to note the necessity of sourcing high-quality Rhodiola Rosea supplements and to be aware that the effects can taper off if taken all day every day, suggesting that it may be wise to restrict its use to pre-workout or as needed 1.

Remember, while anecdotal experiences and some studies suggest benefits, it is always recommended that individuals consult with a healthcare professional before starting any new supplement.

The typical dosage of Rhodiola Rosea recommended by Dr. Andrew Huberman is 100 to 200 milligrams. He advises starting at the lower end to determine the lowest effective dose and only taking it prior to high-intensity workouts or as needed, rather than on a continuous basis, as the effects can taper off with constant use 1. Moreover, there may not be a significant difference in effect between 100 and 200 milligrams, as Dr. Huberman personally sticks to 100 milligrams before high-intensity workouts and finds it just as effective 1. It is always recommended to consult with a healthcare professional before beginning any new supplement regimen.

Alpha GPC is recognized for several cognitive and physical performance benefits. It has been shown to:

• Enhance power output, making it potentially beneficial for activities requiring force generation such as resistance training or sprints 1.
• Improve cognitive function and focus, especially useful for intense work sessions or cognitive tasks 2.
• Support skill learning by adjusting the foundation upon which one executes many repetitions 1.
• Increase fat oxidation and promote a slight increase in growth hormone release 1.
• Offset cognitive decline, particularly in older populations, with some studies reporting improvements in symptoms of Alzheimer's 1 3.

  Alpha GPC Benefits

  Andrew Huberman

  Andrew discusses the benefits of alpha glycerylphosphorylcholine (alpha GPC) on cognitive function and power output. Studies have shown that it can offset cognitive decline and increase power output by 14%. It can also promote growth hormone release and fat oxidation, which can support skill learning.

  

  Huberman Lab

  How to Learn Skills Faster | Huberman Lab Podcast #20

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• Stimulate acetylcholine release in the brain, which can enhance the level of focus and cognition 3.

Dr. Andrew Huberman often takes 300 milligrams of Alpha GPC prior to workouts or cognitive work bouts. He mentions that he does this three to four times a week and not every day. There is also a mention of individuals taking 300 milligrams of Alpha GPC three times a day, every day to offset age-related cognitive decline, closely mimicking some studies done on humans 4.

While noting its benefits, Dr. Huberman also points out that high levels of Alpha GPC ingestion over many years may increase the risk of stroke. This risk may be related to increased levels of TMAO, a marker associated with cardiovascular risk. To counter this, Dr. Huberman suggests taking 600 milligrams of garlic alongside Alpha GPC to manage TMAO levels 4.

Dr. Huberman has also mentioned that the optimal dosages for cognitive effects can be much higher, up to 1200 milligrams daily divided into three doses of 400 milligrams, although he typically finds 300 to 600 milligrams sufficient 2. He also emphasizes the importance of confirming the safety of any supplement with a healthcare provider before starting any new regimen 5.

Alpha GPC, a choline-containing supplement, offers several cognitive and physical benefits:

1. Enhances Power Output: It may benefit activities requiring force generation, such as resistance training, sprints, and other high-power exercise forms 1.

2. Cognitive Function: Alpha GPC can aid cognitive work bouts, increasing focus for intense work sessions or cognitive tasks. It can be particularly effective when used alongside caffeine 2.

3. Skill Learning: It supports skill learning by improving the neurological foundation necessary for practicing and mastering new skills 1.

4. Fat Oxidation and Growth Hormone: It can increase fat oxidation and slightly boost growth hormone release, which may support overall metabolism and physical performance 1.

5. Cognitive Decline in Older Adults: Some studies have noted Alpha GPC's potential in offsetting cognitive decline, especially in older populations and even among those with neurodegeneration symptoms like Alzheimer's 3.

   Alpha GPC Benefits

   Andrew Huberman

   Andrew discusses the benefits of alpha glycerylphosphorylcholine (alpha GPC) on cognitive function and power output. Studies have shown that it can offset cognitive decline and increase power output by 14%. It can also promote growth hormone release and fat oxidation, which can support skill learning.

   

   Huberman Lab

   How to Learn Skills Faster | Huberman Lab Podcast #20

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6. Acetylcholine Synthesis: By increasing acetylcholine, a neurotransmitter associated with focus and cognition, Alpha GPC can directly facilitate neuroplasticity, the brain's ability to learn and adapt 4.

Alpha GPC's effectiveness for increasing focus without overly stimulating the nervous system makes it a useful tool for enhancing productivity during mental work 5. Dr. Andrew Huberman uses it himself about three to four times per week to sharpen focus, often in doses of 300 milligrams prior to cognitive tasks or physical workouts 6.

However, it's important to be aware of potential increases in TMAO levels with regular Alpha GPC intake, which is sometimes linked with cardiovascular risk. Taking 600 milligrams of garlic may help mitigate this potential risk 7. Dr. Huberman emphasizes the importance of consulting with a healthcare professional before starting any supplement regimen 8.

The recommended dosage for Alpha GPC varies based on the desired outcomes and individual sensitivity. In general, the dosages discussed by Dr. Andrew Huberman are as follows:

• Standard Dosage: The typical dose used to enhance focus or for general cognitive support is between 300 to 600 milligrams 1.

• High Dosage: To potentially offset cognitive decline, some higher dose regimens suggest up to 1200 milligrams per day, divided over the day into several doses of 300 to 400 milligrams each 2.

• Personal Use by Dr. Huberman: Dr. Huberman himself sometimes uses 300 milligrams of Alpha GPC two to three times per week, finding it effective for sharpening focus, usually taken early in the day to avoid possible interference with sleep 3.

  Boosting Focus

  Andrew Huberman

  Andrew explains how increasing acetylcholine transmission can improve focus and concentration, and recommends Alpha-GPC as a supplement to achieve this. He also discusses concerns about the supplement's potential link to stroke and suggests taking garlic capsules to offset any risks.

  

  Huberman Lab

  Focus Toolkit: Tools to Improve Your Focus & Concentration | Huberman Lab Podcast #88

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In terms of timing and how to use Alpha GPC:

• Dr. Huberman takes Alpha GPC about 10 to 20 minutes before he needs to focus or concentrate deeply, such as before a workout or cognitive work 1.
• Ideally, Alpha GPC should be taken in the earlier part of the day to prevent potential disturbances to night-time sleep 4.
• The half-life of Alpha GPC is about four to six hours, so the effects on focus will be relatively short-lasting 4.

It is important to consider potential increases in TMAO levels with regular Alpha GPC intake, which is sometimes linked with cardiovascular risk. Dr. Huberman suggests mitigating this by taking 600 milligrams of garlic, as one way to offset this risk is by taking garlic which contains allicin, a compound that might prevent the increase in TMAO 3.

Always consult with a healthcare provider before beginning any supplement regimen to ensure safety and appropriateness for your health conditions.

To improve gut health and decrease bloating, the Huberman Lab suggests focusing on supporting the gut microbiome. Dr. Andrew Huberman emphasizes this can be one of the most essential foundational supplements to consider. While discussing these aspects, he also mentions the following points:

1. Fermented Foods and Prebiotic Fiber: Dr. Huberman recommends obtaining gut microbiome support through a diet including low sugar fermented foods and prebiotic fiber, since most people do not get enough from their diet 1.

2. Choosing the Right Probiotics: If considering probiotic supplements, Dr. Huberman advises that effective ones tend to require refrigeration and can be expensive. He warns against consuming excessive amounts of prebiotics and probiotics as they can lead to brain fog and other issues 1.

3. Foundational Supplements: Covering foundational health needs includes a broad spectrum of supplements such as vitamins, minerals, probiotics, digestive enzymes, and adaptogens. Dr. Huberman personally uses and recommends Athletic Greens (AG One) for its probiotic content and support for the gut microbiome 2 3.

   Gut Microbiome Supplements

   Andrew Huberman

   Andrew Huberman discusses the importance of supporting the gut microbiome through supplements and how to choose the right ones. He recommends low sugar fermented foods and prebiotic fiber, but also cautions against excessive amounts of prebiotics and probiotics in capsule form, which can lead to brain fog and other issues.

   

   Huberman Lab

   Developing a Rational Approach to Supplementation for Health & Performance | Huberman Lab Podcast

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4. Other Considerations: In addition to probiotics, Dr. Huberman has also discussed the controversial approach of adjusting gut acidity using hydrochloric acid (HCL) tablets. He cautions this should be done carefully and in consultation with a healthcare provider 4.

These recommendations highlight the connection between gut health, diet, supplementation, and overall well-being. Always consult a healthcare provider before starting any new supplement regimen, especially because gut health and its impact on the body are complex and can vary greatly between individuals.

When selecting the right probiotics, Dr. Andrew Huberman offers several guidelines:

1. Microbiota Diversity: The goal is to increase microbiota diversity, not just quantity. A diet that includes regular ingestion of fermented foods can increase this diversity. Conditions like dysbiosis, which indicate a lack of microbiota diversity, can be harmful to health 1.

2. Fermented Foods Over Supplements: Dr. Huberman suggests obtaining support for the gut microbiome through low sugar fermented foods rather than supplements, as these foods can enhance microbiota if they are stored correctly (refrigerated) and include live cultures 2.

3. Caution with Supplements: Probiotic supplements might need refrigeration to be effective and can be expensive. Excessive intake through supplements can sometimes cause issues such as brain fog. It's important to aim for a balance and avoid taking too much 2.

4. When to Use Probiotics: Using probiotics may be beneficial under specific conditions, such as after a round of antibiotics, during excessive stress, or when there's a significant change in diet. It's advisable to support the gut microbiome through the ingestion of quality probiotics or prebiotics under these conditions 3.

   Gut Health

   Andrew Huberman

   Andrew discusses the importance of microbiota diversity and how a diet that includes regular ingestion of fermented foods can increase it. Lack of microbiota diversity, also known as dysbiosis, can have negative effects on the body. He emphasizes the importance of creating a positive environment in the gut and suggests exploring the use of betaine HCL pepsin.

   

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   How to Optimize Your Brain-Body Function & Health | Huberman Lab Podcast #30

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5. Quality and Verification: Look for probiotics from reputable brands and those that have had their products independently validated. This ensures the product matches the benefits listed and maintains quality control 4.

6. Research-Backed Choices: Seek out specific probiotics that have been successful in well-designed studies for desired outcomes. Stick with those probiotics for best results, and consult with a healthcare professional if needed 4.

These guidelines are based on the knowledge shared by Dr. Huberman and the scientific community about maintaining a healthy gut microbiome. Always consult your healthcare provider before making changes to your health regimen.

Here is a list of fermented foods that are good for gut health, as discussed by Dr. Andrew Huberman and guest expert on the Huberman Lab:

• Sauerkraut (refrigerated type that contains live cultures)
• Kimchi
• Kefir
• Kombucha (low-sugar version)
• Yogurt (plain, with active live cultures)
• Natto (a traditional Japanese fermented food)
• Brined fermented vegetables like pickles (must contain live microbes and not just be in vinegar)
• Fermented cheeses (specific types that are fermented)

It is important to choose fermented foods that are low in added sugars to help support the diversity of the gut microbiome. Consuming two to four servings of these low-sugar fermented foods per day can be beneficial for gut health 1 2 3 4 5 6 7 8.

The inclusion of these fermented foods in your diet can enhance the microbiome diversity and decrease inflammation, contributing to improved immune system function and overall health. Remember to check for live cultures in the products and opt for those that are stored correctly, such as in the refrigerated section, to ensure the viability of the probiotics they contain.

Here are some tips for managing a cold based on the knowledge discussed in the Huberman Lab:

1. Avoid Cold Exposure When Feeling Unwell: If you are feeling sick with a cold, abstain from deliberate cold exposure such as cold showers or ice baths. These practices can potentially weaken your immune system when it's already compromised 1.

2. Warm Up Instead: When experiencing symptoms like feeling rundown or having a cold, opt for warmer treatments like hot baths or steam showers. These can help raise your body temperature, which aids in fighting off infections 2.

3. Manage Pain and Symptoms: For physical discomfort associated with colds, applying heat can temporarily relieve pain by increasing blood flow and relaxing muscles 3. Cold packs might also reduce inflammation if you have a headache.

   Deliberate Cold Exposure

   Andrew Huberman

   Learn about the effects of deliberate cold exposure on the immune system and when it's best to avoid it when feeling sick.

   

   Huberman Lab

   AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

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4. Practice Nasal Breathing: During and after a cold, focus on nasal breathing rather than mouth breathing. Nasal breathing is better for preventing the ingress of new infections and supports the immune system 2.

These tips underscore the importance of listening to your body and choosing interventions that support recovery rather than potentially exacerbate symptoms.

It is generally recommended to avoid heavy resistance training when you have a cold, especially if your symptoms are more than just a mild cold, as engaging in intense physical activities can further stress your body's recovery mechanisms and immune response. Here are some considerations from the Huberman Lab regarding training while unwell:

1. Rest is crucial: When you're sick, your body needs more energy and resources to fight off the illness. Heavy training can divert these necessary resources and potentially prolong your recovery period.

2. Listen to your body: If you feel overly tired or have symptoms like fever, it's best to rest. Engaging in heavy lifting or intense sessions might worsen your symptoms or lead to further complications.

3. Gentle movement: Instead of heavy training, consider gentle forms of movement like walking or light stretching. These can help maintain mobility without overtaxing your system.

4. Hydration and nutrition: Focus on adequate hydration and nutritious foods that support immune function, which can be more beneficial for recovery than exerting yourself through tough workouts.

It's important to prioritize health and allow your body to fully recover before returning to heavy resistance training.

For recovering from a cold, the Huberman Lab provides several helpful tips:

1. Rest Adequately: If you are feeling run down, it's crucial to take a hot shower, bath, and then get into bed early. Rest is essential to allow your body to fight off the infection effectively 1.

2. Monitor Cold Exposure: While cold exposure can have immunomodulatory effects, it should be avoided if you're feeling run down. Instead, opt for warm or hot baths, and ensure you warm up well after any cold exposure to avoid additional stress on your body 2.

3. Be Mindful of Activity Level: It's advised to limit intense activity when you're feeling unwell. A gentle walk can be beneficial to circulate the blood, but overall, your body needs to devote energy to overcoming the infection. Rest is typically the best approach when you're feeling significantly unwell 2.

4. Appropriate Exercise: If you're not feeling malaise or specific symptoms like a throat tickle, engaging in appropriate intensity and duration of exercise can boost your immune system. This helps to keep it strong and ready to fend off infections 1.

These steps can help support your recovery from a cold by balancing the need for rest with activities that maintain immune strength without overtaxing the body.

The Huberman Lab emphasizes various immune-boosting methods that have a scientific basis. Here are a few key strategies discussed by Andrew Huberman:

1. Quality Supplements: Supplements can play a role in enhancing immune function if they're of high quality. The relationship with brands like Thorne ensures what's listed on the bottle is what's contained within, supporting better health outcomes 1.

2. Behavioral Tools: There's significant emphasis on using behavioral tools to support the immune system. Strategies such as managing stress, getting adequate sleep, and maintaining a balanced diet can naturally boost immune health 2.

3. Mind Control Over Immune System: Emerging research shows that the mind and nervous system can influence immune function. Techniques like meditation or certain forms of physical therapy might activate immune responses beneficially 3.

   Boosting Immunity

   Andrew Huberman

   Andrew discusses protocols to tap into the relationship between the immune system and nervous system, highlighting the importance of high-quality supplements and Thorne's partnership. He also encourages listeners to subscribe to the podcast and social media channels for future topics and guests.

   

   Huberman Lab

   Using Your Nervous System to Enhance Your Immune System | Huberman Lab Podcast #44

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4. Supplements for Specific Benefits: Supplements not necessary for everyone can be of substantial benefit for immune health, including those for hormone support and focus, which indirectly contribute to immune functioning 4.

Implementing these methods can help nurture and enhance the immune system's ability to fend off pathogens more effectively.