Given that so many compounds fall into these categories, perhaps a personalized approach is still warranted. Caffeine is also one of the most science-backed pre-workouts. Dr. Huberman views Alpha GPC as a long-term investment in his cognitive health. In a sense, L-theanine allows you to experience caffeines very best benefits. Feel free to experiment with any or all of the products I mentioned above until you find what works best for you! Dr Anna Lembke MD explains dopamine, pleasure, addiction and human nature. With these mind-altering drugs, Hobson discusses treatment for various mental health issues, including insomnia, anxiety, mood disorders, and schizophrenia. Deep Work is a book that describes how to go deep into a cognitively demanding task and get things done. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. I live in a small alpine Bavarian themed mountain town in Northern BC Canada, called Smithers. Choline is a direct precursor to acetylcholine, one of the brains most important compounds. Andrew recommends 4 supplements for boosting libido: Andrew discussed several supplements during his episode on increasing fertility: Excessive microbiota brought about by excessive intake of probiotics can lead to things like brain fog. For example, a supplement may say 2,000mg per serving, but if you look on the back it will say "144mg providing elemental magnesium". Step 5 Retest and recalibrate. In practice, this means lying down for 15-30 minutes listening to a guided meditation. This post gathers those book recommendations together in one place. Huberman says 100-200mg of L-theanine/day is enough to take the jitters out of caffeines buzz. Huperzine A is yet another dopamine-enhancing compound. It can be affected, either positively or negatively, by everything from your sleep to your exercise routine to your herb intake. This novel showcases the history of medicine and a look into Galens personal life. In The Nature of the Beast he explains what studying animal brains can teach us about human behavior. Blue blockers can help a bit at night but still dim the lights. Huberman also recommends feeding your brain the substrates it needs to function at its best. These two supplements consistently bring it up into the high 7s and low 8s.. Episode 2 of the Huberman Lab Podcast (Master Your Sleep) is all about that topic, but I wanted to provide a succinct list of the key things for sleep. One example where this may be the case is him relaying the claim that palm cooling is as or more effective than than steroids. He went from 50 lbs overweight to an ultra-marathon runner through a lifestyle overhaul that included diet change, daily training, and a mindset shift. We research how the brain works, how it can change through experience and how to repair brain circuits damaged by injury or disease. Its not a protocol book (!) So here is my list for how to get better at sleeping: 1) View sunlight by going outside within 30-60 minutes of waking. 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