Huberman Lab: Optimal Nutrition & Supplementation for Fitness

In episode 6 of my 6-part guest series on the Huberman Lab Podcast, I cover nutrition, hydration, and supplementation for performance and recovery. We discuss macronutrient guidelines, training fasted vs. fed, carbohydrate timing, and proper hydration before and during exercise. From there we get into supplements: what actually works, how to decide what to take, and when to take it — covering creatine, caffeine, citrulline, rhodiola, omega-3s, and more. We also cover sleep and recovery nutrition, and close with an audience Q&A.

This one goes deep, but it's practical and something you can actually apply whether you're an athlete or just trying to perform better day to day.

Timestamps:

00:00:00 Nutrition & Supplementation
00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
00:16:51 Momentous, Levels, LMNT
00:20:31 Dehydration, Overhydration, Night Urination
00:35:37 Tool: Hydration, Caffeine & Electrolytes
00:41:22 Tool: Sweating, Salt & Performance
00:48:57 AG1 (Athletic Greens)
00:49:49 Galpin Equation for Hydration & Exercise, Focus
00:55:28 Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
01:10:58 Electrolytes, Carbohydrates & Exercise
01:15:44 InsideTracker
01:16:47 Training Fasted versus Fed, Caffeine, Carbohydrate Timing
01:25:13 Caffeine & Endurance
01:31:20 Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics
01:35:43 Rhodiola, Cortisol & Fatigue
01:39:55 Tool: Supplement Formulations
01:47:31 Supplements, Dependency & Root Cause; Foundational Behaviors
01:57:44 Acute vs. Chronic Effects, Supplements & Gut Microbiome
02:02:33 Tool: Sleep Environment, Absolute Rest
02:11:03 Tools: Sleep & Disturbances, Inositol
02:20:03 Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements
02:26:33 Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins
02:39:27 Intermittent Fasting, Training & Keto Diets; GABA
02:43:39 Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”
02:47:23 Garlic; Tart Cherry Extract; Examine.com
02:51:50 Fitness Testing, Training Programs; Exercise Recovery
03:04:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter