Audit a URL →

Sign in Sign up free

Loading…

Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

5 audits·1 verdict change·0 affiliate links·Every Sunday

Joining 1,247 readers — founders, MDs, and longevity-obsessed people who fact-check their own health decisions.

Browse

Decisions Claims Content Creators

Product

Audit a URL Sunday roundup API (soon)Pricing

About

FAQ Methodology Editorial Standards Corrections Press & brand RSS feed

Legal

Terms of Service Privacy Policy DMCA

Finally, something serious in this space.
Because we actually read the papers.

© 2026 Whalespan. Independent, evidence-graded longevity.

Protocols to Access Creative Energy and Process | Rick Rubin — Whalespan

Content›Video›Protocols to Access Creative…

Protocols to Access Creative Energy and Process | Rick Rubin

Andrew Huberman2h 28m · 2023-12-25

Claims Made

192

Claims Supported

161

Support Rate

84%

Support rate

161 of 192 claims supported

161 supported31 partial / not

Claims from this content

70

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedInside Tracker's platform provides actionable protocols to adjust blood markers into ideal ranges for health.✓Well SupportedRegular blood work is essential for monitoring factors impacting immediate and long-term health.Well Supported

More from Andrew Huberman

Andrew Huberman on Creatine

Huberman X thread: creatine and aging

Andrew Huberman on Morning Sunlight

Discussion

Native comments, Twitter mentions, and Reddit threads about this content — surfaced together so the conversation isn't fragmented across platforms.

M

Share your read of this content…

Posting publicly as you · linked to your social profiles

Sort by:

AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Body temperature must drop by 1-3 degrees Fahrenheit to fall and stay deeply asleep, and must increase by 1-3 degrees Fahrenheit to wake up refreshed.

✓Well SupportedAn Eight Sleep mattress cover can improve sleep by increasing speed of falling asleep, reducing nighttime awakenings, and enhancing feelings of refreshment upon waking.

✓Well SupportedAG1 is recommended as the single supplement to take for supporting physical health, mental health, and cognitive and physical performance by covering foundational nutritional bases.

✓Well SupportedQuality sleep, regulated by core body temperature changes, is foundational for mental health, physical health, and performance.

✓Well SupportedFor men, a protein intake of approximately 1 gram per pound of body weight per day is recommended, while for women, it's about 0.9 grams per pound of body weight.

✓Well SupportedMaui Nui venison has an ideal protein-to-calorie ratio, delivering 21 grams of protein per 107 calories per serving, which supports muscle mass and metabolic health.

✓Well SupportedReducing light exposure, eliminating blue light, shutting off screens, and removing stimulation are recommended before sleep.

✓Well SupportedSupplements can be beneficial for easing sleep transition, improving sleep depth, and enhancing focus.

✓Well SupportedThe Huberman Lab Podcast's free newsletter, 'The Neural Network Newsletter,' provides monthly summaries of podcast episodes and specific protocols.

✓Well SupportedReducing light exposure in the last hour before bed by dimming lights to 5 lux, deep orange/red, promotes sleepiness and supports the natural release of melatonin.

✓Well SupportedDim red light at night promotes alertness without inhibiting melatonin production or increasing cortisol.

✓Well SupportedThe contrast between blue and orange/red/pink light wavelengths in morning and evening sunlight is crucial for signaling the body's understanding of time of day.

✓Well SupportedYoga Nidra (NSDR) is a practice of laying still while keeping the mind active, which is restorative and can reset the ability to think and engage in physical activity.

✓Well SupportedControlling the sleeping environment's temperature helps regulate body temperature for better sleep onset, maintenance, and waking.

✓Well SupportedMorning bright light exposure increases morning cortisol levels by 50%, enhancing alertness and reducing infection susceptibility.

✓Well SupportedPennebaker's journaling protocol involves writing about a difficult or traumatic experience for 15-30 minutes continuously and privately.

◐Partially SupportedMeditation has positive effects on stress regulation, sleep, creativity, and focus.

◐Partially SupportedPractices like running, resistance training, yoga, meditation, breathwork, and psychedelics are becoming mainstream focuses of science and health.

◐Partially SupportedThe obesity crisis may be linked to cheap, nutrient-depleted calories and the prevalence of blue light.

◐Partially SupportedRick Rubin tries new solutions and adopts whatever works, regardless of the source.

✕Not SupportedKeeping the phone on and near the bed can negatively affect sleep quality.

◐Partially SupportedExposure to sunlight, particularly at low solar angles (sunrise and sunset), does not cause skin or eye damage and is beneficial for circadian rhythm regulation.

◐Partially SupportedRick Rubin tries to wake up slowly, and within an hour of waking he goes for a long beach walk or to the gym several days a week.

✓Well SupportedActivating Red Light Mode on iPhones by triple-clicking the side button provides full removal of blue light.

◐Partially SupportedA graduate advisor taught that scientists should not make up data because the goal is to discover what is true.

◐Partially SupportedA journaling protocol, supported by over 200 peer-reviewed studies, can significantly improve mental and physical health by inducing neural and immune system changes.

◐Partially SupportedConsistent meditation practice changes behavior and reactions similarly to how physical exercise leads to beneficial adaptations.

◐Partially SupportedTreading water can be practiced as a form of physical activity that becomes easier with consistent practice.

◐Partially SupportedTranscendental Meditation (TM) is a practice Rick Rubin has used most in his life and returns to.

✓Well SupportedWired headphones with air tubes are used as an alternative to Bluetooth headphones.

✓Well SupportedRick Rubin aims to live as naturally as possible, eating few processed foods and consuming grass-fed animal products.

✕Not SupportedFollowing a vegan diet for an extended period can lead to significantly worse health and weight gain.

◐Partially SupportedRick Rubin aims for 10 minutes of coherence breathing daily, noting 20 minutes improves heart rate variability.

◐Partially SupportedRick Rubin aims to be in bed by 10:00 p.m. and falls asleep within 15 minutes.

◐Partially SupportedPsychedelic experiences may be more beneficial for introspection when conducted with eyes closed under clinical supervision compared to recreational use with eyes open.

◐Partially SupportedClear audio and the ability to visualize material can lead to better retention of educational content.

◐Partially SupportedWriting down dreams can provide insights into subconscious experiences and life events.

✕Not SupportedMacrodosage psilocybin carries risks.

◐Partially SupportedSome individuals turn off their Wi-Fi at night.

✕Not SupportedIbogaine has cardiac risks and is not legal or explored in clinical trials in the United States.

◐Partially SupportedDifferent diets likely work for different people.

✕Not SupportedWearing sunglasses in the sun can disrupt the body's natural signaling for wakefulness and sleep.

◐Partially SupportedArt is a safe place to try extreme things because it is just expression and does not have to represent who we are.

◐Partially SupportedMacrodosage of psilocybin, when integrated, can lead to permanent plasticity and rewiring of the brain by revealing components of the unconscious mind.

◐Partially SupportedRick Rubin intentionally curates his environment and limits stimulation to protect his internal creative landscape.

◐Partially SupportedRick Rubin avoids critically listening to music if he is not feeling well or cannot be completely present and open.

◐Partially SupportedPhysical exercise leads to beneficial adaptations such as improved sleep and mood, and easier physical exertion, despite temporarily causing elevated blood pressure and inflammatory cytokines.

◐Partially SupportedLow-volume weight training with heavy weights is effective and supported by peer-reviewed trials.

◐Partially SupportedIbogaine is being used to treat PTSD in veterans with success.

◐Partially SupportedMDMA used in therapeutic trials is a strong empathogen, but external cues can lead to distraction from introspective work.

◐Partially SupportedExpressive writing may be as effective as SSRIs for depression treatment and is a zero-cost intervention.

◐Partially SupportedRegular meditation practice amplifies benefits and builds a foundation, with the cumulative effect being akin to making deposits in a bank.

◐Partially SupportedCoherence breathing at a cadence of six breaths per minute can occupy the mind and lead to a pseudo-random thought process.

✕Not SupportedBlue light photons are not nourishing or beneficial for health.

◐Partially SupportedPhones should have a red screen mode at night to avoid disturbing bright light exposure.

◐Partially SupportedMost people would likely benefit from consuming healthy red meat from non-factory farmed animals.

◐Partially SupportedRick Rubin wakes up and goes outside naked as possible to start the day.

◐Partially SupportedRick Rubin wears red lens glasses and stays in spaces with only red light from sunset onwards.

✕Not SupportedBluetooth headphones may cause recurring cysts and heat effects.

◐Partially SupportedRick Rubin avoids work phone calls or stimulating activities in the evening to wind down from the workday.

◐Partially SupportedRick Rubin uses a 10-30 minute coherence breathing exercise daily for restoration and engagement.

◐Partially SupportedRick Rubin lost 135 lbs through a high-protein, low-calorie, low-carbohydrate diet.

◐Partially SupportedA mainstream doctor at UCLA suggested a high-protein, low-calorie, low-carb diet for weight loss.

◐Partially SupportedThe internet and smartphones provide access to vast amounts of information, which can be both beneficial and overwhelming for sorting.

◐Partially SupportedGoing for a walk can spark ideas by providing external stimuli that act as seeds for creative development.

◐Partially SupportedRick Rubin uses wired or air tube headphones to minimize electromagnetic field exposure near his head.