Andrew notes that for a small percentage of people, Theanine can be too stimulating: Apigenin is one of the active ingredients in chamomile tea, and according to Andrew can help promote sleep and sleep onset. The compound magnesium bisglycinate is also called magnesium glycinate; however, because it has two glycine molecules attached, it is more accurately called "bisglycinate" (bis = two). Were listening; but instead of employing this data to help our testosterone levels or our own personal metrics, were interpreting how this can help our children, who live in an increasingly unnatural environment, with increasingly unnatural consequences. Definitely recommend titrating over the first week, maybe 1/4 scoop for 2 days, then half, etc. My looking into research points to DHA for sleep, EPA for depression (I think I got that right). The Tim Ferriss Show Transcripts: Dr. Andrew Huberman A Neurobiologist on Optimizing Sleep, Performance, and Testosterone (#521). BENEFITS OF THORNES MAGNESIUM BISGLYCINATE: Thanks in part to your content; content your have recommended; and aided by an incredible support network of friends, family, and medical professionals; I received my first clinically guided ketamine infusion yesterday. Not consenting or withdrawing consent, may adversely affect certain features and functions. Do you know whether or not this has been corrected? This is concerning because the body and brain uses magnesium in many processes. No peer-reviewed evidence currently establishes Eurycoma as a testosterone booster in otherwise healthy persons or rats but many studies are quick to cite presentations by an M.I Tambi claiming these boosts in testosterone. Also, does anyone have any recommendations or links to products with good sources of EPA? Any explanation for these discrepancies? Tim, thanks for being a champion for mental health and for the important role psychedelics are increasingly playing in the treatment and management of mental disorders. Magnesium Bisglycinate is a lightly sweetened powder that is well-tolerated and well-absorbed. "That cocktail of 50 mg of apigenin, 300-400 mg of magnesium threonate or bisglycinate, and 200-400 mg of theanine, for me, has been the best way to consistently fall asleep quickly and stay . It would have been better had it not been so male-premised in such an unacknowledged way. Ive been sleeping quite well, but my dreams have been too intense/vivid, probably due to the 400mg of theanine. There are many brands that have use that version of it. BENEFITS OF THORNE'S MAGNESIUM BISGLYCINATE: Magnesium Bisglycinate is a great-tasting powder that can be mixed with water. I get asked all the time, If you could use only one supplement, what would it be? My answer is usuallyAG1 by AthleticGreens, my all-in-one nutritional insurance. Very informative & helpful. One of the most valuable ever. Have a follow up question regarding apigenin and its efficacy for sleep in women. The lower amount is the one to pay attention to.. For instance, magnesium three and eight. (2012) | Journal of Pharmacological Sciences. For context, the Recommended Dietary Allowance (RDA) of Magnesium is around 420 mg per day for men and 320 mg for women, according to the NIH . If it's Magnesium Threonate, then less is suggested (~140 mg), whereas with bisglycinate, the standard dose is slightly higher (200 mg or more). Sadly, I cannot find any Fadogia Agrestis sold in Canada. Do not combine it with driving a vehicle or operating machinery. Thank you both x 1000. Maximizing Productivity, Physical & Mental Health with Daily Tools Huberman Lab Podcast #28. I really appreciate your efforts on this episode. Find out more here, Enjoy free shipping on purchases more than S$60. I just wished youd have asked about his thoughts on pine pollen and the difference with the other supplements he mentioned. The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network. I created some music to make it easier to do resonance frequency breathing. For herbal supplements look for those that are standardized to the active ingredients that are believe to give the benefits people take them for. Ive been a big fan of Andrew ever since hearing him on the JRE a while back. [1:50:15], Underscoring how powerful DHT is with the phenomenon of the Dominican Republics guevedoce. Research . I pair this with Sleepy Time tea and about 8 ounces of Thorne's Magnesium formula. be cool. Wow! I hadnt heard about the physiological sigh before and have been trying it for an immediate benefit in stressful situations. In his tweet he describes the Magnesium, Theanine & Apigenin combo, and then goes on to say he *also* takes GABA & Glycine 3-4 times per week. Ive noticed this as well. What texts do you recommend reading to better follow along these in the weeds sections of your podcasts? 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate 50mg Apigenin (Swanson is the only source I know of; we have no affiliation to Swanson) 100-400mg Theanine Theyll even pick it up from you if you dont love it. [Moderator: link to E72: A Billionaires Guide To Healing Your Mind And Extending Your Life Christian Angermayer on YouTube removed due to Youtube link policy.]. INTERACTIONS 31 July 2024. Thanks so much and looking forward for the part 2, 3, 4and more! I heard an occasional reference to women but, given how scientifically-focused the discussion was, I would have hoped to see more clarifying and acknowledging about who the data underpinning his recommendations is from (percent men and women in the referenced studies, including sex in animal studies), and giving clear guidance to women. Andrew Huberman recommends two forms of Magnesium - Magnesium Threonate (L-Threonate) and Magnesium Bisglycinate to help you fall asleep faster. Hi, [05:41], Visual considerations for optimizing sleep quality. iHerb brand California Gold Nutrition, Magnesium Bisglycinate, Albion TRAACS, 100 mg, 60 Veggie Capsules By California Gold Nutrition 7346 Reviews | 38 & 251 Roll over image to zoom in Out of stock Similar item to consider NOW Foods, Magnesium Bisglycinate Powder, 8 oz (227 g) 3839 $14.56 See more similar items Shop All Just take their quizonly two minutes to completethat matches your body type and sleep preferences to the perfect mattress for you. | 2008 |Asia Pacific Journal of Clinical Nutrition. I look up to you both and Im eternally grateful for the work that you do. I thought this combination of breathwork, science and mental health in combination with the fact its a kind of hack to try and get as many of the relaxation benefits of meditation with minimum effort might be of interest to Tim and his listeners. I am looking to improve both, so am cranking up the fish oil, but clarification about whether Tim or Andrew misspoke, and what time of day is best to take the supplements would be greatly appreciated! Im currently starting at 2/3 dose 2 hrs before bedtime and 1/3 dose around breakfast. This can occur at varying amounts depending on the individual and resolves when the amount is reduced. The lower amount is the one to pay attention to." Hope that helps! Again, as with Threonate above, Andrew has mentioned different doses at different times. Andrew says that if you ever really need to sleep, taking GABA and Glycine can help. Dear Tim and Team, The mineral magnesium is crucial for the body to function properly because magnesium is involved in many of the body's enzymatic reactions. 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate; 50mg Apigenin ; 100-400mg Theanine (3-4 nights per week I also take 2g of Glycine and 100mg GABA.) Like the original poster I have a brand of magnesium that states 144mg of Mg from 2000mg of magnesium threonate. What are your thoughts on CBD for improving quality of sleep ? All transcripts from The Tim Ferriss Show, Vision and Breathing May Be the Secrets to Surviving 2020 | Scientific American, Practice: Broaden Your Vision | Music, Mind, and Movement, Belladonna: Remedy with a Dark Past | Healthline, 2-Minute Neuroscience: Suprachiasmatic Nucleus | Neuroscientifically Challenged, The Actual Science of Blue Light | Andrew Huberman, Instagram, The Biology and How to of Using Light to Trigger or Reduce Depression and the Blue Light Myth | Andrew Huberman, Instagram, The Unique Results of Jump Rope Training | Crossrope, 10 Best Ways to Increase Dopamine Levels Naturally | Healthline, Correspondence of Plasma and Salivary Cortisol Patterns in Women with Breast Cancer | Neuroendocrinology, Master Your Sleep and Be More Alert When Awake | Huberman Lab Podcast #2, How Zeitgeber Time Signals Reset Sleep, Internal Clock | Verywell Health, Light Affects Mood and Learning through Distinct Retina-Brain Pathways | Cell, Bright Light behind the Knees Is Just Bright Light behind the Knees | GNN, Find Your Temperature Minimum to Defeat Jetlag, Shift Work, and Sleeplessness | Huberman Lab Podcast #4, Direct Effect of Melatonin on Syrian Hamster Testes: Melatonin Subtype 1a Receptors, Inhibition of Androgen Production, and Interaction with the Local Corticotropin-Releasing Hormone System | Endocrinology, 8 Consequences of Taking Melatonin Every Night You Might Not Be Aware Of | Bustle, Jarrow Formulas MagMind with Magnesium L-Threonate Supplements | Amazon, Thorne Research Amino Acid L-Theanine Supplements | Amazon, Swanson Apigenin Prostate Health Supplements | Amazon, Thorne Research Magnesium Bisglycinate Powder | Amazon, The Health Benefits of Phosphatidylserine | Verywell Mind, 12 Proven Health Benefits of Ashwagandha | Healthline, Using Cortisol and Adrenaline to Boost Our Energy and Immune System Function | Huberman Lab Podcast #18, I Tried Yoga Nidra, and It Was as Restorative as a 4-Hour Nap | Byrdie, Using Science to Optimize Sleep, Learning, and Metabolism | Huberman Lab Podcast #3, Yoga Nidra: A Guided Meditation Experience Led by Liam Gillen | Amrit Yoga Institute, Replay of Learned Neural Firing Sequences during Rest in Human Motor Cortex | Cell Reports, Reduce Anxiety and Stress with the Physiological Sigh | Huberman Lab Quantal Clip, Heart Rate Variability: A New Way to Track Well-Being | Harvard Health, How to Know if You Can be Hypnotized with Andrew Huberman | JRE Clips, How to Do the Spiegel Eye Roll Hypnosis Test | Worlds Fastest Hypnotist, Brain Activity and Functional Connectivity Associated with Hypnosis | Cerebral Cortex, The Worlds Largest Psychedelic Research Center | The Tim Ferriss Show #385, The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity And Will Determine the Fate of the Human Race by Daniel Z. Lieberman and Michael E. Long | Amazon, Dopamine Nation: Finding Balance in the Age of Indulgence by Anna Lembke, MD | Amazon, Dopamine vs. Serotonin: Depression, Digestion, Sleep, and More | Healthline, This Is Your Mind on Plants by Michael Pollan | Amazon, Michael Pollan This Is Your Mind on Plants | The Tim Ferriss Show #520, Danny Way: Great Wall of China Jump | X Games, The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss | Amazon, The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss | Amazon, What Is a Leave of Absence from College? VisitAthleticGreens.com/Timto claim this special offer today and receive the free Vitamin D Liquid Formula (and 5 free travel packs) with your first subscription purchase! Personally I dont like to add a whole lot of supplements to my daily routine in one go. On this note are there any experts that you would recommend that look specifically at biological gender specific supplements etc. Thanks for sharing this wonderful episode. Really appreciated the conversation and Dr. Hubermans particular expertise. Yes this would be appreciated. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Granted its all in the same ball park. Any information here would be helpful. For one, the Andrew Huberman Sleep Cocktail isn't a cocktail, which is a good place to start. That soda-straw vision is a lot of what most kids take in these days via screens in hand, on lap, and on large TVs. ^ Audio clip from Andrews podcast #78 on OCD from 2:04:51. Id love to hear feedback from anyone who tries it. As opposed to Beta and Gamma brain waves which are associated with alertness and problem solving. Magnesium bisglycinate, also called magnesium glycinate, is magnesium attached to the amino acid glycine. Thorne aims to elevate science in our industry by achieving levels of quality once thought impossible. Saying that he has noticed an improvement in his sleep since taking it. Best, Team Tim Ferriss for Andrew Huberman HIs highlighting of Tongkat Ali for Testosterone is odd. This episode is brought to you byTheragun! I just started Andrews sleep supplement regimen a few nights ago and have been taking 4000mg to get 288mg of elemental magnesium out of the threonate. [23:55], Why Andrew is not a fan of melatonin as a sleep aid, and what he recommends instead. Extraordinary session. Also, about 4 years ago some people were reporting that the warmer spectrum LEDs: 2700K, 3000K were actually emitting undetected blue light which was throwing off peoples circadian rhythm. Its easy to sit back and watch another video or read another article about how to do the things you want to do, its much harder to go do them and I always feel like that next bit of knowledge is essential and if I miss out on it, Ill be that much more behind. For ashwagandha, the KSM-66 standardized to equal to or greater than 5% withanolides is popular. Andrew does deal with this issue in one of his podcast episodes. I recommended it inThe 4-Hour Bodyin 2010 and did not get paid to do so. [15:11], A simple new routine thats been elevating my mood in the mornings, and what Andrew recommends for timing circadian biology to, as wise bards of yore have proclaimed, accentuate the positive and eliminate the negative. The compound magnesium bisglycinate is also called magnesium glycinate; however, because it has two glycine molecules attached, it is more accurately called bisglycinate (bis = two). (2014) | Journal of Functional Foods. Lots to digest and implement. And now, Helix is offering 20% off all mattress orders plus two free pillows atHelixSleep.com/Tim. Out of the Forest: The true story of a recluse. Transcripts ofall episodes can be found here. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. This product is contraindicated in an individual with a history of hypersensitivity to any of its ingredients. When supplemented its often with the intention that it will have a calming effect on the nervous system. Glycine is a non-essential amino acid, abundant in animal products. Magnesium is essential for the health of the bones and muscles As a mom, I would love for you guys who have learned so much about the world to help apply it to those who need it most. Recent research indicates that up to 50% of Americans have significantly low magnesium intake. Magnesium Glycinate is another good source of magnesium that is noticeably more affordable (see cost per 100 mg). If you're looking for something to help with sleep, then try it. All aspects of the music were designed based on the latest scientific research in this area. [2:15:09], Why you might benefit from waiting 90 minutes to two hours after waking to ingest your first cup of caffeine, and what we can learn from Roland Griffiths excursions into the realm of caffeine research. [1][2] It contains 14.1% elemental magnesium by mass. Thanks. | Dr. Gregory P. Smith | TEDxByronBay, BOOK: This was a popular question, and so we asked Andrew if he would reply, and here is what he said: 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate is great as a starting place. [52:26], What are some of the most practical applications of hypnosis, and do the states induced by it have any shared characteristics with those induced by psychedelics? Any help with this? Go toTherabody.com/Timright now and get your Gen 4 Theragun today, starting at only $179. Thats up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product. However, in Andrews toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA taken 3-4 times per week. If those didnt work for you, then it could be worth moving on to combo #2 and experimenting with GABA & Glycine. I struggle with understanding/forcing myself to go into action, instead of succumbing to the millions of informational articles and videos out there to consume. | 2015 | Physiological Reviews. Thanks again! If pregnant, consult your health professional before using this product. [56:27], Considering the future of beneficial brain change and the synergestic combinations that might just get us there. The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes. I also have found that dimming regular incandescent can change the color to amber. Powdered formula that promotes restful sleep and muscle relaxation*. Those of us in the trenches creating the next generation can look at you guys like, wow, theyre so amazing, theyre so smart and accomplished, they know everything. Magnesium, malate has been shown to improve recovery from sore muscles, for instance. I still use low wattage amber incandescent in the evenings. Great episode, Tim. In double-blind, placebo-controlled studies. Gas, bloating, or diarrhea may occur in some individuals taking magnesium supplements. The recommended daily doses for each form of Magnesium are 300-400 mg and 200 mg , respectively. In the study they instruct the participants to take it at night. For example, as an Amazon Associate, I earn from qualifying purchases. If you found this post interesting, you may also like: document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); document.getElementById( "ak_js_2" ).setAttribute( "value", ( new Date() ).getTime() ); @import url(https://fonts.googleapis.com/css?family=Open+Sans:400,400italic,700,700italic); For those who arent getting adequate amounts of magnesium from their diets; supplementing it can have a noticeable affect on sleep. lets say I have worked out (isometric exercises mainly, not HIT), then I wake up after not enough sleep. I am a chronic sufferer of depression, anxiety, PTSD, and substance abuse disorder. Forest hermit to Professor, its never too late to change. This was an excellent episode with a great deal of scientific evidence. Im also looking for an answer to this question. I really enjoyed this interview and found it helpful thanks! Would be curious to hear about optimizing that season in life. So Id start by adding Magnesium (then understand the affect), add Theanine (again, understand affect), Apigenin then Inositol. New episodes air every Monday on YouTube and all podcast platforms. The goal of this blog is to share information around health and longevity, with the hope that others find it useful. One of the best nights of sleep I've had in quite some time without the use of melatonin. I take one scoop around an hour after dinner, and despite some stomach issues the first few days, I have noticed a significant improvement both in my ability to fall asleep, as well as quality. Tim is an author of 5 #1 NYT/WSJ bestsellers, investor (FB, Uber, Twitter, 50+ more), and host of The Tim Ferriss Show podcast (400M+ downloads). Regarding advice for sleep I just wanted to mention that Dr. Huberman recommended Apigenin for men only on other speaking occasions. What was your favorite quote or lesson from this episode? in an of itself and thats not really what this comment is about, more about how to reconcile disordered/disrupted sleep in the context of caring for a brand new human. Now I cant really get myself to sleep, but do I gain the same benefit by just closing my eyes being completely relaxed on the sofa? thank you for an amazing podcast episode. When it comes to restitution after a workout, is resting = sleep? He mentions two different combinations of sleep supplements; combo #1 is: All taken together around 1 hour before bed. Accordingly, 141mg of elemental magnesium is contained in 1000mg of magnesium glycinate. Some people achieve some gastrointestinal discomfort from magnesium, but typically your body will get used to it, so nothing to be alarmed of. [1:57:44], What does Andrew recommend for optimizing testoterone? Andrew D. Huberman, Ph.D. @hubermanlab 8) You might consider taking (30-60 min before bed): - 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate - 50mg Apigenin - 100-400mg Theanine 3-4 nights per week I also take 2g of Glycine and 100mg GABA EXPIRY DATE Its thought to improve sleep by helping to reduce the core body temperature16New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep Bannai et al. For context, the Recommended Dietary Allowance (RDA) of Magnesium is around 420 mg per day for men and 320 mg for women, according to the NIH. (2020) | Frontiers in Science. Mix 1 scoop with at least 8 ounces of water daily or as recommended by your health professional. We invest in comprehensive testing, sourcing high quality ingredients, and creating a clean manufacturing process to provide solutions for your health. Which I take to mean, in addition, rather than in place of. Am I over or under? Enjoyed the episode greatly thanks. He talks a lot about visualization, so Im already vizualizing a podcast with you two , Heres a recent podcast with him [2:16:43], Is there a way to counteract the effects of caffeine? Btw I really enjoyed this episode and appreciate all the links. Here is some research on DHA / EPA on sleep: Original song by Vic Chesnutt, a folk singer who struggled with being disabled a majority of his life from an accident and recently died at 45. More on all three below. [1:17:38], What is the Hoffman Process, and how has it helped Andrew? Undoubtedly a great episode with a lot of scientific evidence. Dr. Huberman recommends a blend of magnesium, L-theanine, and apigenin to promote sleep naturally: 300-400mg magnesium threonate/magnesium bisglycinate; 200-400mg L-theanine; 50mg apigenin INGREDIENT AMOUNTS What does this mean, and which dosage is to be followed, the magnesium from or the Magnesium threonate? [2:09:44], Andrews thoughts on cognitive enhancement from the pharmacological/supplement side. Magnesium glycinate has been studied with applicability to patients with a bowel resection[1] or pregnancy-induced leg cramps.[2]. Andrew is host of the Huberman Lab podcast, which he launched in January of this year. You can findthe transcript of this episode here. Would love to know exactly how much threonine to take though. Magnesium threonate and magnesium bisglycinate are able to be transported across the blood-brain barrier more readily than other forms of magnesium. I was fascinated with the initial discussion of ocular and respiratory function, the circadian rhythms and how they operate best in harmony with the sun. eg. Importance of magnesium Research has found magnesium deficiencies to be present in approximately 50 percent of people in the United States. Best for added zinc: Live Conscious Magwell Magnesium. While discussing yoga nidra Andrew said Self-inducing a state of calm through respiration and vision is the hallmark of yoga nidra and hypnosis, and frankly, of all meditative practices.. Reputable brands include: Theanine, which is an amino acid found in tea, can have calming effects when supplemented11Theanine consumption, stress and anxiety in human clinical trials: A systematic review Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.. One of the ways it does this is to increase alpha brain waves a type of brain wave that is associated with calm and relaxation12L-theanine, a natural constituent in tea, and its effect on mental state Owen et al. Its quite interesting. If anyone finds these studies mentioned by Dr. Huberman, please share! Have fun and thanks for adding to the conversation! Brought to you byAthletic Greensall-in-one nutritional supplement, Theragunpercussive muscle therapy devices, and Helix Sleeppremium mattresses. What Is the Andrew Huberman Sleep Cocktail? Individuals should consult their healthcare professional for more information. In this case, taking GABA to manipulate the GABAergic system. [2:05:45], Why messing with hormone balance can actually accelerate aging. [2:12:27], Why yerba mate is my favorite caffeine vehicle, and a recommendation from Andrew. I really appreciate your efforts in doing this episode. Hope this helps! I do my best with nutrient-dense meals, of course, butAG1further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. I would have loved to have heard the conversation turn a charitable eye toward children and how their visual experiences affect their emotions, stress hormones, sleep cycles. Did anyone get any clarification on this? NSF Certified for Sport. [1:37:46], If you like tales of adventure, listen to Andrew talk about that time he went exit cage diving with great white sharks, a bunch of madmen in Mexico, and breathless undersea technical difficulties for science!
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