What are the study effects and any safety issues with supplementing with tongkat ali

Tongkat Ali, also known as Eurycoma longifolia or Longjack, has been discussed by Andrew Huberman on the Huberman Lab regarding its effects on hormone levels and libido in both men and women. Dr. Huberman reported that Tongkat Ali is known to potentially increase libido and free testosterone by reducing sex hormone binding globulin (SHBG) 1. The herb has been shown to subtly but significantly increase libido and could affect hormone profiles related to increased androgens like free testosterone 2.

In terms of safety, Andrew Huberman recommends starting with the minimum effective dose and consulting with a healthcare professional if considering supplementation. The usual dosage mentioned is 200 to 600 milligrams per day for benefits, including libido enhancement. It has been suggested that dosages should be tailored to individual needs and responses may vary depending on baseline hormone levels 1. In addition to dosage considerations, it is important to monitor hormone levels and liver enzymes through blood work if using Tongkat Ali to ensure safety 3 4.

Andrew Huberman also emphasized that Tongkat Ali, when used in supplement form to support hormone production, should not disrupt ovulation or spermatogenesis as long as dosages remain within normal ranges. This contrasts with the use of exogenous testosterone, which can reduce sperm count unless offset with other treatments 5.

There are limited human studies on Tongkat Ali, and to the best of the knowledge shared by the Huberman Lab, cycling Tongkat Ali does not seem to be necessary, with dosing recommendations varying based on individual goals and response 4.

It's important to highlight that while some individuals report significant benefits from supplements like Tongkat Ali, scientific studies may vary in their conclusions and more research is needed for a comprehensive understanding of its efficacy and safety. Always consult a healthcare professional before beginning any new supplement regimen.

The Huberman Lab has not provided specific data on the connection between taking supplements in powder form and kidney issues. However, it's generally known that excessive or inappropriate use of some supplements and powders, especially those with high levels of certain minerals or contaminants, can place additional strain on the kidneys.

For individuals with pre-existing kidney conditions or those at risk for kidney disease, monitoring intake of supplements is crucial. Certain substances, such as excess protein, calcium, and specific herbs, can potentially harm the kidneys if consumed in large amounts over time.

It's always recommended to follow dosing instructions provided by a healthcare professional and the supplement manufacturer. Regular medical check-ups including blood work can help monitor kidney function and prevent potential issues arising from the use of supplements in any form, including powders.

For personalized advice on supplement safety in relation to kidney health, consulting with a healthcare provider is essential, as they can provide guidance based on individual health status and medical history.

There is currently no data from the Huberman Lab that discusses the effect of citric acid on reducing kidney stones. To learn more about this specific topic, it would be advisable to consult with medical resources or professionals who specialize in kidney health and nutrition.

The Huberman Lab suggests aiming for at least 11 minutes of deliberate cold exposure per week 1. This could be divided into several sessions, typically two to four sessions of two to three minutes each 2. However, the precise number is not rigid; it serves as a suggestion for individuals seeking to improve metabolism and stress resilience 1.

As you become more adapted to cold, the benefits of cold exposure do not necessarily wear off, but it's important not to become too cold-adapted. The goal is to maintain the cold exposure as a hormetic stressor 3. It's also important to conduct these sessions safely and consistently, and you may adjust the frequency, duration, or temperature as needed based on your tolerance and goals 1.

For those particularly interested in increasing metabolism, combining 11 minutes of cold exposure per week with 57 minutes of sauna exposure per week could offer additional benefits, as noted by Dr. Susanna Søberg's research highlighted by Andrew Huberman 4.

The Huberman Lab does not provide specific information on the effects of DHEA supplementation. However, they discuss the benefits of Creatine supplementation, which can affect hormone levels, such as increasing total testosterone and the conversion of testosterone to dihydrotestosterone (DHT). Creatine supports amino acid synthesis, helps with oxidative stress, and serves as a backup fuel tank for the mitochondria 1. Despite concerns, there’s no substantial evidence that Creatine supplementation increases the rate of hair loss 1.

Also, DHT is related to male pattern baldness, but any effect of Creatine on hair loss would bring hormone levels to what a person is naturally inclined to have, rather than increasing androgens to an abnormal level 1. With regards to fat loss and muscle gain, Creatine is not a fat burner per se but can lead to increased lean mass and decreased body fat percentage by enabling heavier training and increased muscle water content, which indirectly affects fat mass 2.

Please note the discussion on Creatine does not directly provide information on DHEA, but rather illustrates the types of considerations that may apply when studying the effects of hormonal supplements. For accurate information on the effects of DHEA supplementation, consulting scientific research or a healthcare professional is recommended.

For individuals looking to optimize their hormonal levels without suppressing their own endogenous production, there are certain nutrients and supplements that may help. On the Huberman Lab, Andrew Huberman and Kyle Gillett discuss options:

1. Creatine: This supplement can help with amino acid synthesis, reduce oxidative stress, and serve as a backup fuel tank for mitochondria. It slightly increases total testosterone and the conversion of testosterone to dihydrotestosterone (DHT) 1.
2. Vitamin D, Zinc, Magnesium: These are referred to as 'usual suspects', important for many biological functions, including endocrine functions. They support the production of sex hormones in their proper ratios 2.
3. Consult Examine.com: For specific dosages supported by scientific studies, the website Examine.com is recommended, as it offers free information on the dosage ranges of zinc, magnesium, or vitamin D 2.
4. Regular Blood Work: To know your androgen levels and determine the appropriate dosages of these nutrients, regular blood work is advised 2.

While these alternatives can be beneficial, it's important to consult with healthcare professionals before adding them to your regimen.

To aid in controlling body fat, adopting a specific exercise protocol can be beneficial. Here are some recommendations by Andrew Huberman:

1. High-Intensity Training: A few times a week, do high-intensity training for about 20-30 minutes, aiming to breathe hard throughout the session. This could involve weights or bodyweight movements such as burpees, push-ups, sit-ups, and pull-ups.
2. Follow With Low-Intensity Activity: After high-intensity training, engage in low-intensity activity like walking or carrying out your daily tasks. This can be done in a fasted state if it's specifically for fat loss purposes rather than performance.
3. NEAT (Non-Exercise Activity Thermogenesis): Incorporate more fidgeting and low-level movements throughout the day, as these also contribute to thermogenesis and fat loss.
4. Adrenaline as a Fat Loss Trigger: Understand that adrenaline, released during high-effort movements, is a significant effector of fat loss. Through exercise, both high and moderate-intensity, adrenaline gets deployed and triggers fat thermogenesis or fat oxidation 1.

These guidelines focus on how exercise patterns and intensity can influence fat loss, emphasizing the role of adrenaline and how it is engaged through different types of physical activities.

Andrew Huberman and guests provide a wealth of insights and practical advice for maximizing fat loss. Here are more tips based on their discussion:

1. Combine Exercise Modalities: Incorporate high-intensity training with resistance or strength training. This can potentially optimize fat loss through increased metabolism and hormone changes 1 2.

2. Use Cold Exposure: Strategically utilize cold exposure to enhance fat loss. Gradually increase the duration of cold exposure and take breaks to avoid cold adaptation, which could diminish fat-burning effects 3.

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   Andrew explains how high-intensity training followed by low-intensity training can optimize fat loss. He also discusses the role of adrenaline in fat loss and how it is triggered by movement of any kind.

   

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   How to Lose Fat with Science-Based Tools | Huberman Lab Podcast #21

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3. Time-Restricted Feeding: Consider time-restricted feeding, which may guide the body to burn a larger percentage of fat in caloric deficit situations by altering specific metabolic enzymes and lipolysis inhibitors 4.

4. Increase NEAT: Add more non-exercise activity thermogenesis throughout your day, such as fidgeting and low-level movements, to contribute to thermogenesis and fat loss 1.

5. Impact of Breathing: Breathing protocols that involve increased exhalation can technically aid fat loss. This is primarily due to the increased respiration rate and subsequent demand for energy during exercise 5.

6. Choose Enjoyable Activities: Select the type of training you prefer, be it longer, steady-state or interval training. The key to maximizing fat loss is consistent adherence to the training routine you enjoy 6.

7. Integrate Varied Workouts: A combination of hypertrophy, muscular endurance, and strength training may help in creating an exercise protocol that optimizes fat loss 7.

8. Fuel Appropriately: Understand the fuel sources like fat and carbohydrate stores and how they are used in different workouts. Both high-energy and lower-energy exercise can lead to fat loss by creating a caloric deficit 8.

By incorporating these strategies into your routine, along with maintaining a caloric deficit, you can enhance your body's fat-burning capabilities. It's important to consult with healthcare professionals when planning a new exercise regimen or dietary change to ensure it's safe for you.

Andrew Huberman does not provide specific recommendations for supplements to speed up metabolism or burn fat for general use. However, there's a mention of L-carnitine and acetyl-L-carnitine as compounds that play a role in fat oxidation. L-carnitine can help convert fatty acids into ATP, which is a form of energy, and thereby increase fat loss. The dosages mentioned range from 500 milligrams to two grams per day in divided doses, and these compounds also have other beneficial effects beyond just fat oxidation, such as reducing ammonia in the blood and inflammation markers 1.

Additionally, Dr. Huberman discusses the potential for supplementing iodine, which is important for thyroid function, a gland that regulates metabolism. People with hypothyroidism might benefit from iodine supplementation, which can be found in foods like kelp and certain types of salt. He also mentions selenium as another important mineral for thyroid health and metabolism, which can be sourced naturally from Brazil nuts 2.

It's important to note that before starting any new supplement, one should consult with a healthcare provider to ensure its safety and suitability for individual health needs and conditions.