#660: Dr. Andrew Huberman The Foundations of Physical and Mental Performance, Core Supplements, Sexual Health and Fertility, Sleep Optimization, Psychedelics, and More

The EMFs, that business is real ... It is very clear that the radiation from phone, the EMFs, and the heat are combining to reduce sperm quality, motility, and overall testosterone.

Keeping the cell phone in one's pocket... and it does not matter if it's on Wi-Fi or you're using cellular, decreases sperm quality... and lowers testosterone overall.

Having a strong neck, why is that so important? Well, it's important because you want a strong spine, and it's the upper portion of your spine. The other thing that I notice it does is it completely changes my psychology to train my neck. I just naturally stand more upright. I find it easier to look people in the eye ... What I find is that my posture and presence is just better.

So, I do some neck work ... And the way I do it is take a plate, wrap it in a towel... and I usually lie on my side, and I'll do somewhere in the 10-15 repetition range. I usually do 1 light warm-up and then 3 work sets ... And then I'll lie on my stomach... and I'll put the plate behind my head—again, wrapped in a towel—and do head raises.

Rhodiola rosea is very interesting compound because it's an adaptogen in that it greatly reduces perceived effort and allows for greater power output and endurance output.. but it does not do that by suppressing cortisol. So, 200mg of rhodiola rosea prior to, say, a resistance training workout... You will notice you have more vigor—you can just go longer, and you're perceived effort is much lower.

Males are becoming porn-addicted and masturbation-addicted but can't look someone in the eyes, ask them out on a date, or learn how to navigate healthy consensual sex. And they're not doing neck work, so they can't look anyone in the eye.

Everyone should train legs ... The data that I see on longevity and just simply ability to perform different sports and to just feel strong throughout the body is strongly rooted in the legs. So, don't skip leg day.

20 minutes in the sauna, very hot; 3-5 minutes in the cold plunge up to the neck; back into the sauna for 20 minutes; back into the cold plunge for 3-5 minutes; back into the sauna for 20 minutes; back into the cold plunge for 3-5 minutes.

If I had to pick 3 exercises to do and I could only do those, it would be glute-ham raise/nordic curl... it would be ring dips... and I would sprint.

Masturbation for women... Their self-reported notions of well-being, of mood, of immune system function of 'knowing their bodies'... all increase. If you look at the data in men... they report lower mood, less willingness to pursue relationships—they're home watching porn.

When you look at the literature on cognitive improvements from resistance training, it's not from bicep curls; it's not from bench presses ... Training the legs is key.

How do you get more rapid eye movement sleep? High-intensity interval training, early part of the day; or cycling appears to greatly improve different stages of sleep, as well, compared to running.

Rhodiola rosea is probably the best addition to my physical performance stack that I've added in a long time, and it's really striking. I think so much so that people could try it, and it really does seem to work the first time and every time for me.

We're really just talking about a radical shift in the way that sexual health has evolved over the last 10 years because of the accessibility of hardcore pornography ... These are serious neurotransmitter/hormone systems, and a whole generation of males is making themselves sated enough to not actually pursue a number of what used to be considered milestones toward the transition between young adulthood and to adulthood.

I certainly believe that our state of mind and body at any point in time is strongly dictated by our state of mind and body in the hours and days prior to that.

Probably 80% or more of our nutrition should come from unprocessed or minimally processed sources.

If you lay down and your toes are just kind of flopping towards the end of the bed, your tibs are weak. A lot of people with knee issues have weak tibs.

It's not just how much fluid you drink which dictates whether or not you need to urinate... it's also how quickly you ingest that fluid. If you gulp fluid down... it makes you have to go to the bathroom fairly urgently.

We always think of BPAs and receipts, they are a problem. Handling receipts, not good—printed receipts.

I've never tried cocaine, but from what I hear, cocaine is borrowing happiness from 10 minutes from now.

Sunday, I make it a focused effort to move as much as possible, ideally outdoors. I'm thinking endurance. I essentially want to be like a mule.