Andrew Huberman: The Real Reason You Can't Get Deep Sleep & Wake Up Exhausted

“But the combination of the two can be pretty awesome, especially if somebody has the means and the interest. So the GLPs, which are the weight loss drugs. The weight loss drugs. I think Retatrutide is amazing. It's not just a GLP. It also hits the glucagon and GIP pathway.”

“That micro-dosing phrase has been now incorporated into GLPs. And people realized they could bypass a lot of the side effects and the cost by micro-dosing GLPs.”

“And, you know, it's somewhere between a drug and a supplement. I think this is one of the concerns or one of the conversations I often hear around GLPs at the moment is that they've just not been around long enough for us to know the side effect profile over a long period of time. Is there any truth to that?”

“I don't tap dance at all and I'm not trying to start any battles. And David and I can talk about it directly. David Sinclair recently went on Rogan and said, you know, the amount of blindness caused by GLPs has doubled, which scared everybody. I heard that. But there's a structural abnormality in the eye of a subset of people for whom that's true.”

“the eye, it does seem that the GLPs put them at greater risk for causing some cinching off of those cells. And there have been cases of blindness. But the thing that wasn't really cool, David, is this.”

“But meanwhile, GLPs are not making many people go blind. Okay. You know, that's about as true as masturbation is making people go blind. I'm not saying you should do either one.”

“Oh, I do. I always get asked, what should I take? I talk about alpha-GPC, L-tyrosine. I talk about theanine. I talk about theanine's use with low-dose caffeine for enhanced test switching, which is a very interesting literature.”

“world consumes caffeine every day. So that's a foregone conclusion that they're already taking it. I am a big fan of alpha GPC. I am. 600 milligrams or 900 milligrams of it. It increases choline, which increases acetylcholine. Oh, I feel like acetylcholine in the cupboard.”

“There are very, very few things that can increase focus and energy that don't damage your sleep. But even better, alpha GPC gives you more REM sleep. Nobody wants to hear this, but it's absolutely true. But the other thing, the important caveat is that it can increase something called TMAO, which can increase cardiovascular risk.”

“We said omega-3. We said vitamin D. And then I said alpha GPC would be my preferable thing to nicotine or prescription stimulants. But caffeine is great. Great data on caffeine.”

“I'm very interested. I experiment on myself and I'm an adult. I can do that. So Pinealon is very interesting because I found that if I took an itty bitty bit every third night, I tried this experiment for about a month, I got massive amounts of REM sleep that night, but also on subsequent nights.”

“Oh, I saw that episode. It's amazing. He's amazing. And I think you guys would have an even better conversation, frankly. But in any event, he tells me that Pinealon is potentially involved. There are some data supporting its use for encouraging pinealocyte health. So the actual health of the pineal.”

“Pineal gland. Yeah, the pineal gland, which makes melatonin and does other things too. So I think Pinealon is a great tool to use sporadically. I don't use it regularly. You know, as long as we're talking about peptides, I do think that there's, I mean, I'm peptide curious. You know, I'm from the Bay Area.”

“You know, I'm from the Bay Area. I'm called peptide curious. I have not tried any GLPs yet, but I'm getting curious about very, very low dose Tirzepatide or Retatrutide. I'm peptide curious, but I'm scared. Yeah. I'm scared because I don't, you've got to inject most of them, right?”

Also filed under GLP-1 Agonists

“So the GLPs, which are the weight loss drugs. The weight loss drugs. I think Retatrutide is amazing. It's not just a GLP. It also hits the glucagon and GIP pathway. This is the one that Lilly invested. Eli Lilly invested hundreds of millions of dollars, if not more, into researching.”

“Well, do you want to be in the experiment or out of the experiment? You want to be in the control group or you want to be in the experimental group? Well, for somebody who has like serious obesity issues, the tirzepatides and Mounjaros and Ozempics and retatrutide could potentially save their life. Okay. Vision loss is a serious consideration.”

“You know, I'm from the Bay Area. I'm called peptide curious. I have not tried any GLPs yet, but I'm getting curious about very, very low dose Tirzepatide or Retatrutide. I'm peptide curious, but I'm scared. Yeah. I'm scared because I don't, you've got to inject most of them, right?”

Also filed under GLP-1 Agonists

“And she's a very smart, nuanced person, but she has a wall there. She's started taking a very low very low dose of Tirzepatide once every 10 days. And Tirzepatide is... It's one of the GLP drugs. So we could talk about Monjaro, Ozempic, but it's not touching GIP or glucagon, It's mainly just increasing levels of glucagon-like peptide”

“Well, do you want to be in the experiment or out of the experiment? You want to be in the control group or you want to be in the experimental group? Well, for somebody who has like serious obesity issues, the tirzepatides and Mounjaros and Ozempics and retatrutide could potentially save their life. Okay. Vision loss is a serious consideration.”

“So that's two. Vitamin D. Vitamin D. 5,000 to 10,000 IUs per day. People be like, oh, you don't know that. You need to blood test. You don't want to over. Okay, don't take 25,000. But most people are underdosing vitamin D.”

“vitamin D that are discussed. For instance, hormone health. Like I can see my blood's getting better when I take 5,000 as opposed to 3,000 IU of vitamin D, and I'm not changing anything else.”

“And you can take it anytime same day. Is that five? That's five because I threw garlic in there. No, because we said it was magnesium bisglycinate or threonate. We said omega-3. We said vitamin D. And then I said alpha GPC would be my preferable thing to nicotine or prescription stimulants.”

“want to do less in the evening part of your day. The next thing, and this is really key, it could have gone first, but you want to view sunlight or a 10,000 lux artificial light. I could spend three hours talking about this, but I'll keep it really brief. When you view sunlight, there's this beautiful phenomenon.”

“hours, let's say before the sun comes out. I highly recommend getting a 10,000 lux artificial light. And last time we spoke, you took me outside after the conversation and you had an app on your phone. Right. Light meter. No, I have no relation to the app, but I use it. And that is able to tell you how much lux of light you're getting at the moment.”

“They give me a ton of deep sleep. I don't like them. I've tried Pinealon. I'll take it now and again. I don't do it right now. And BPC is the one that gets everybody talking because body protection compound 157 is made in the gut. People claim, and I do think their claims are accurate, that they feel, notice what I said right there, is they feel as if their recovery from injury was accelerated.”

“You should ask, what effect in your life are you trying to achieve? Right. And then maybe BPC makes sense. Maybe it doesn't. You're not going to find many clinical trials on it. It has a very, very high, maybe infinite, you know, LD50, meaning no one has really figured out how much can kill you, but that's not a good kind of way to run your life.”

“Just eat, just use olive oil. It's delicious. It's relatively inexpensive nowadays to get real olive oil. Small amounts of butter. Okay. Like, why are we even debating seed oils? It's so dumb. It's like the seed oil debate is like the fastest way to kill neurons that I'm aware of. You know, it's like so dumb.”

“So sourdough bread is great. Sourdough bread with butter is even better, if you ask me, sourdough bread with equal amounts of butter and bread, you're starting to get into problems. It's very hard for people to go from like to overeat starches unless they have a lot of fats with them or sugar with them.”

“So you want to eat some high complete protein to calorie ratio proteins. So, you know, eggs, lean meat, fish. And then everyone knows you need fiber, right? So vegetables and fruits. But what I will say is that many people who remove starches entirely or remove vegetables entirely will find that their autoimmune issues resolve.”

“So that's for mental health, physical health. Big believer in boosting omega-3s. Also, I don't eat fatty fish. I don't like salmon unless it's sushi and like I'm just not good at eating seafood. So that's two. Vitamin D. Vitamin D. 5,000 to 10,000 IUs per day.”

“and norepinephrine and to be able to trigger that with cold water safely, like cold shower, getting into a cold ice bath, it's safe as long as it's not so cold, as long as you're not hyperventilating beforehand on purpose. That carries over to your ability to keep your head straight when other things trigger adrenaline.”

“problem. I want to find real-time tools for mitigating stress. So I started hanging around with people from special operations who sit in ice baths and cold water. And they don't actually do ice baths, by the way, in the SEAL teams. They spend a lot of time in cold water during their training.”

“They're interchangeable for sleep. Okay, that's one. I'm a big believer in getting at least one gram per day of EPA omega-3. Okay. I suggest getting it because it's now available generic and cheap, but prescription form, Lovaza.”

“There you go. Don't threaten your doctor, but you get the idea. So that's for mental health, physical health. Big believer in boosting omega-3s. Also, I don't eat fatty fish. I don't like salmon unless it's sushi and like I'm just not good at eating seafood. So that's two. Vitamin D.”

“One day of cardio is long and slow for about an hour. One is about 30 minutes at moderate intensity. One is a short one like I did this morning, jumped on the airdyne bike, pedal easy for a minute, then go all out for 30 seconds, easy for 10, 30, 10, 30, 10, 30, 10, and then you're off the bike.”

“No, but I did hear a study that, you know, it does impact sleep, but who cares? I don't know. I mean, the bed cooling thing is very helpful because I tend to run warm. So having another person in there is like really warm. Like it's like sleeping with a I don't want to diminish going to a giant hot water bottle, but she runs really warm.”

Our IdentificationDescribed, not named. We believe this refers to Bed Cooling System.

“But too much fiber can be noxious for some people and pro-inflammatory. So low-sugar fermented foods like sauerkraut, kimchi, beet kvass is delicious. Problem is, they tend to be expensive, but you can make your own, and there's recipes online to do these things. I don't want to get into the seed oil debate.”

“I haven't dabbled with that one yet. And then there are the so-called growth hormone secretagogues. So we're talking about Tesamorelin, Ipamorellin, CJC 1295. These will promote more growth hormone release and sleep. They will have a negative feedback effect where they're going to shut down some of your own production.”

“You're telling me I need to stop. No, no, no, no, no. This is not a clock. This is a CO2 monitor. I thought it was a Lux meter. Okay. Okay. How high? Oh, we have a lot of CO2 in here. Yeah. It's something that we always have in the studio because I think I learned over time that the higher this got, the more sort of tied I felt.”

“Meaningful ways. It's not causal. It's correlative. But those data are covered in there as well. So I'm going to continue drinking my yerba mate and my coffee. And then, so I suppose the last one. You know, that's kind of like you get, oh, creatine.”

“bit sleep deprived or stressed, this kind of thing. I don't know. I've been taking creatine since I was 17 or 18, somewhere in there, five to 10 grams per day. I like it because it, I mean, I'm trying to maintain or build strength and it puts water in your muscles.”

“So at night, once you're asleep, try and keep your sleeping environment as dark as possible. Okay. A good eye mask is useful. Some people like earplugs too. If you wake up in the middle of the night, do some long exhale breathing or do the, you know, the wacky eyes to the side, eyes up, and then, you know, counterclockwise and clockwise.”

“So you want to eat some high complete protein to calorie ratio proteins. So, you know, eggs, lean meat, fish. And then everyone knows you need fiber, right? So vegetables and fruits. But what I will say is that many people who remove starches entirely or remove vegetables entirely will find that their autoimmune issues resolve.”

“You're joking. No. And it monitors REM. You know, we monitor REM through like an eight-sleep or a whoop or some other device through changes in heart rate and breathing. This is direct monitoring of REM. It's wild. And it can control your eye movements to induce more REM if you want more REM.”

“So then there are things like Pinealon for sleep, Epitalon, perhaps for DNA repair. I haven't dabbled with that one yet. And then there are the so-called growth hormone secretagogues. So we're talking about Tesamorelin, Ipamorellin, CJC 1295.”

“Well, we sort of did this. So at night, once you're asleep, try and keep your sleeping environment as dark as possible. Okay. A good eye mask is useful. Some people like earplugs too. If you wake up in the middle of the night, do some long exhale breathing or do the, you know, the wacky eyes to the side, eyes up, and then, you know, counterclockwise and clockwise.”

“So a simple way to mitigate that is you take 600 milligrams of a garlic capsule and it doesn't smell like garlic. So I kind of tuck that in with it. And you can take it anytime same day. Is that five? That's five because I threw garlic in there.”

“long wavelength red and infrared light. Throw on some infrared goggles and you're not going to do this, but you look and all that stuff would be glowing white in those goggles. Greenery reflects down infrared light. How do you know it reflects light?”

“Now we think it's slightly elevated. When you get up in the morning, I'm actually a big fan. I've got one of these inversion tables, but most people won't, you know, where you lie back and you go upside down. No, you just hang upside down because it feels good on my back. But some people get the shaker. Somebody will do some jump rope.”

“take their phones away and they cling to their ipads like you know like my new bulldog strummer clings to a chew toy you know it's like you take it away from them but like they hate you for it so i said view daylight because you can't always see the sun but even if it's overcast just get out for”

“I haven't dabbled with that one yet. And then there are the so-called growth hormone secretagogues. So we're talking about Tesamorelin, Ipamorelin, CJC 1295. These will promote more growth hormone release and sleep. They will have a negative feedback effect where they're going to shut down some of your own production”

“No, you just hang upside down because it feels good on my back. But some people get the shaker. Somebody will do some jump rope. You can just kind of shake out and move because the lymphatic system is really incredible. It's one-way valves stacked up from your feet all the way up to your brain. People think about the role of lymph and lymph nodes in immune checkpoints and immune system.”

“Are you due for another one? I am. I've actually written it already. I wrote it. I finished writing it last year, but I... Oh, man. What's it about? It's called Just Fucking Do It. I asked the audience multiple times what I showed them multiple covers of books, hundreds of them, and asked them what they wanted. And that was the one that most of them tried to buy.”

“Oh, I do. I always get asked, what should I take? I talk about alpha-GPC, L-tyrosine. I talk about theanine. I talk about theanine's use with low-dose caffeine for enhanced test switching, which is a very interesting literature.”

“you can only do five for the rest of your life, what five supplements would it be? Well, if somebody's sleeping terrifically well, I'd say nothing for sleep. If they're not sleeping terrifically well, I would suggest they try magnesium-threonate or magnesium bisglycinate. They're interchangeable for sleep. Okay, that's one.”

“their final meal of the day or a little bit at lunch and at dinner, maybe even a bowl of oatmeal breakfast, they feel more even psychologically. They have more physical energy. Sometimes people with chronic stress issues notice they stop shaking.”

“Well, do you want to be in the experiment or out of the experiment? You want to be in the control group or you want to be in the experimental group? Well, for somebody who has like serious obesity issues, the tirzepatides and Mounjaros and Ozempics and retatrutide could potentially save their life. Okay. Vision loss is a serious consideration.”

“for getting over disease, for enhancing immune system function, and on and on. Can you, because there's going to be a lot of people right now that are going to go buy a red light lamp. Not necessary. Not necessary. No, sunlight, Pink Floyd, Pink Floyd apple. Pass sunlight through a prism.”

“But too much fiber can be noxious for some people and pro-inflammatory. So low-sugar fermented foods like sauerkraut, kimchi, beet kvass is delicious. Problem is, they tend to be expensive, but you can make your own, and there's recipes online to do these things. I don't want to get into the seed oil debate.”

Also filed under Fermented Vegetables

“So sourdough bread is great. Sourdough bread with butter is even better, if you ask me, sourdough bread with equal amounts of butter and bread, you're starting to get into problems. It's very hard for people to go from like to overeat starches unless they have a lot of fats with them or sugar with them.”

“I haven't dabbled with that one yet. And then there are the so-called growth hormone secretagogues. So we're talking about Tesamorelin, Ipamorellin, CJC 1295. These will promote more growth hormone release and sleep. They will have a negative feedback effect where they're going to shut down some of your own production.”

“Like if you're interested in the history of medicine, read a hard book, The Prince of Medicine, about Galen. If you're interested in light, there are a bunch of cool books about sunlight coming out now from people other than me about how cool sunlight is.”

“You're joking. No. And it monitors REM. You know, we monitor REM through like an eight-sleep or a whoop or some other device through changes in heart rate and breathing. This is direct monitoring of REM. It's wild. And it can control your eye movements to induce more REM if you want more REM.”

“Meaningful ways. It's not causal. It's correlative. But those data are covered in there as well. So I'm going to continue drinking my yerba mate and my coffee. And then, so I suppose the last one. You know, that's kind of like you get, oh, creatine.”