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Weekly · Sunday Morning

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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

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How to Make Yourself Unbreakable | DJ Shipley — Whalespan

Content›Video›How to Make Yourself Unbreak…

How to Make Yourself Unbreakable | DJ Shipley

Andrew Huberman3h 43m · 2025-10-06

Claims Made

402

Claims Supported

318

Support Rate

79%

Support rate

318 of 402 claims supported

318 supported84 partial / not

Claims from this content

206

✓Well SupportedComprehensive blood testing is vital for detecting many aspects of mental and physical health, and Function Health offers this affordably.✓Well SupportedAndrew Huberman's mercury levels decreased after limiting tuna, increasing leafy greens, and supplementing with NAC.✓Well SupportedFunction offers over 100 advanced lab tests for comprehensive bodily health assessment.✓Well SupportedNSDR involves listening to an audio script for deep body relaxation combined with simple breathing exercises and is a powerful tool.Well Supported

More from Andrew Huberman

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Andrew Huberman on Morning Sunlight

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A. Volkovreader

4h

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

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✓

Effective therapy provides rapport with a trusted individual, emotional support or directed guidance, and useful insights that can lead to significant life improvements.

✓Well SupportedBrain and body temperature must drop by approximately 1 degree Celsius to fall asleep and stay asleep.

✓Well SupportedAGZ is a nightly drink formulated with specific ratios of sleep-supporting compounds to improve sleep quality and depth.

✓Well SupportedEight Sleep's Pod 5 features 'Auto Pilot' which adjusts bed temperature, elevates the head if snoring occurs, and optimizes sleep.

✓Well SupportedVO2 max is the greatest predictor of lifespan, surpassing other biomarkers and health factors like smoking, diabetes, kidney disease, heart disease, and hypertension.

✓Well SupportedAGZ is a sleep supplement that provides excellent sleep quality, leading to waking up more refreshed.

✓Well SupportedRoka red lens glasses can be worn in the evening after sunset to filter out short-wavelength light that suppresses melatonin secretion and can alter sleep.

✓Well SupportedAn increase in body temperature of 1-3 degrees Fahrenheit is necessary to wake up feeling refreshed and energized.

✓Well SupportedMagnesium threonate, theanine, chamomile extract, glycine, saffron, and valerian root are clinically supported ingredients that can aid in falling asleep.

✓Well SupportedProper hydration and adequate electrolytes are critical for optimal brain and body function, as even mild dehydration can impair cognitive and physical performance.

✓Well SupportedLong-term sustainability and personal adherence are more important than the specific mechanisms or theoretical benefits of a diet.

✓Well SupportedRegular therapy is as important for overall health as regular exercise.

✓Well SupportedMorning sunlight exposure sets up the circadian rhythm and influences melatonin production.

✓Well SupportedThe 8 Sleep mattress cover tracks sleep, providing data on slow-wave sleep and REM sleep to optimize sleep parameters.

✓Well SupportedNeuroplasticity induced by psilocybin must be adaptive to allow for improved functioning to be considered therapeutic.

✓Well SupportedWearing ROKA red lens glasses in the evening supports healthy melatonin increases and helps keep cortisol levels low.

✓Well SupportedThe Eight Pod 5 mattress cover has an integrated speaker that plays audio, including NSDR scripts, to support relaxation and recovery.

✓Well SupportedWorkouts can be moved forward or backward a day, doubled up, or shifted depending on energy levels, sleep, and personal rigidity.

◐Partially SupportedIbogaine is a potent psychedelic with significant cardiac risks that can be mitigated by screening with electrocardiograms.

✓Well SupportedA reasonable goal for a male in his 40s is to carry his body weight for one to two minutes in a farmer's carry.

✓Well SupportedBelt squats in a forward-leaning position produce no stress or erector spinae extension on the lower back.

✓Well SupportedExercises like farmers carries, deadlifts, seated cable pulls, pulldowns, pull-ups, and dead hangs are effective for training grip strength.

✓Well SupportedPerforming 15 repetitions of bodyweight bench press is a next-level standard for resistance training.

✕Not SupportedPFAS chemicals in tap water are linked to serious health issues including hormone disruption, gut microbiome disruption, and fertility issues.

✓Well SupportedA significant majority of individuals starting BUD/S training do not graduate, with less than 20 typically completing the program.

✓Well SupportedIbogaine treatments for substance use disorders show evidence of brain plasticity.

◐Partially SupportedIbogaine is not recreational and is described as a difficult but relieving experience involving re-examination of issues.

◐Partially SupportedHigh levels of muscle-liquefying enzymes from electrocution can necessitate surgical removal of muscle tissue.

✓Well SupportedNavy Seals have reported that a single ibogaine treatment in Mexico cured them of PTSD, depression, addiction, and traumatic brain injury.

✓Well SupportedConsistency in exercise, like brushing teeth, is key to maintaining a routine and achieving results.

✓Well SupportedStrength training should be performed after cardio, as performing cardio after strength training has been shown to erode strength gains.

◐Partially SupportedA minimum standard for a broad jump is a distance equal to one's height.

✓Well SupportedTrap bar deadlifts are recommended for improving lower back health and are safer for individuals with mobility issues than conventional deadlifts.

◐Partially SupportedIbogaine and DMT are illegal in the US and not FDA-approved, but FDA is considering them for approval within 12 months.

◐Partially SupportedAdderall and Cymbalta were mentioned as medications that made DJ Shipley feel good after a severe injury.

◐Partially SupportedA well-rounded training program can maintain high physical performance across various domains without specific training for each.

◐Partially SupportedOn days with low motivation or physical limitations, give 100% of available capacity, even if it is only 75% of normal.

◐Partially SupportedLong-term engagement in fitness leads to heightened body awareness, enabling precise self-diagnosis of physical issues.

◐Partially SupportedDJ Shipley sustained a femoral neck fracture and concealed it with high doses of pain medication (Toradol, Tramadol, Motrin) to continue training.

◐Partially SupportedImproved physical condition allows individuals to make better decisions by reducing physical strain and enhancing mental clarity.

✓Well SupportedIbogaine treatment requires medical attention, including heart monitoring, for safety.

◐Partially SupportedIndividuals in the military, fire departments, and special operations consistently start their day with fitness.

◐Partially SupportedA consistent exercise routine for six years has allowed the speaker to perform at a high level despite injuries.

◐Partially SupportedIbogaine experiences primarily involve reliving childhood events and reflecting on harm done to one's spouse and children.

◐Partially SupportedDifferentiating between 'hurt' and 'injured' is crucial for making appropriate decisions about physical activity.

◐Partially SupportedIbogaine treatment involves a 25-person staff, paramedics, RNs, cardiac monitoring, and high-quality food.

◐Partially SupportedThe speaker attributes their current robust health and recovery to consistent support from their trainer, Vernon, since 2019.

◐Partially SupportedTo maintain an optimal mental state for demanding tasks, avoid negative input before starting and deliver bad news after the task is completed.

✕Not SupportedAnger and numbing out are dangerous states, and social media can facilitate both.

✓Well SupportedConsistently engaging in a training program daily is necessary to maintain fitness for the next 50 years.

◐Partially SupportedPhysical improvements can lead to improvements in mental health.

◐Partially SupportedThe GBRS program is designed for all-around functional fitness for men and women of any age.

✓Well SupportedFor a woman, lifting 75% of her body weight in a trap bar deadlift for one to two minutes is an excellent achievement.

◐Partially SupportedPerforming 20 straight dead hang pull-ups with chin clearing the bar and no kip indicates elite physical fitness.

◐Partially SupportedHigh intensity and intent behind each repetition in strength training are crucial for driving progress.

◐Partially SupportedVernon Griffith specializes in mobility and impact training for high-level athletes to extend their careers.

✓Well SupportedPull-ups should be performed with a full range of motion, including a dead hang at the bottom.

✓Well SupportedMaintaining a consistent sleep and wake time is critical for hormonal rhythms like melatonin and cortisol.

◐Partially SupportedPerforming 10x40-50 meter sprints at the beginning of a workout can help activate fast-twitch muscle fibers before the main training session.

◐Partially SupportedSome training days can focus on blood flow and muscle pump through traditional exercises.

◐Partially SupportedBrutal leg days involve high weight and high repetitions, often incorporating single-leg movements.

◐Partially SupportedUpper body and lower body dissociation exercises, such as banded cross-body pulls and rotational movements, are incorporated into training.

◐Partially SupportedA full range of motion, with the bar touching the chest and arms fully extended, is required for bodyweight bench press assessment.

◐Partially SupportedA training program includes broad jump, farmer's carry, body weight bench press, pull-ups, trap bar deadlift, and an 800-meter run.

◐Partially SupportedMaintaining a rigid frame and active core engagement prevents lower back spasms and improves performance.

◐Partially SupportedFocusing intensely on a single movement during strength training, with no distractions, can improve performance and mental focus.

◐Partially SupportedPlyometric exercises, including box jumps, height jumps, distance jumps, and broad jumps, are part of a training regimen.

◐Partially SupportedFriday workouts are designated as 'feel-good' arm days, including shoulder and accessory work, with sprints added.

◐Partially SupportedA strength coach can identify subtle physical issues, such as a bruised heel, by observing an athlete's movement patterns.

◐Partially SupportedA trap bar deadlift is used in the program to accommodate existing injuries common in professions like firefighting.

◐Partially SupportedPlanks are preferred over sit-ups for core training because they are harder to cheat and less hip flexor dominant.

◐Partially SupportedThe minimum standard for a trap bar deadlift is lifting one and a half times body weight for five repetitions.

◐Partially SupportedA comprehensive training program includes pull-up work, grip work, and core stability exercises.

◐Partially SupportedMaintaining a core contraction at 40-50% tension throughout the day can alleviate lower back pain.

◐Partially SupportedGrip strength is a critical factor for various physical tasks, including climbing and grappling.

◐Partially SupportedFarmer's walks are included in training to improve connectivity and overall function.

◐Partially SupportedPlanking for two and a half to three minutes is an elite standard for core strength.

◐Partially SupportedA minimum standard for pull-ups with no weight is 10 repetitions.

◐Partially SupportedThe human brain has an appetite for anger and frustration that can be channeled into drive and creation.

◐Partially SupportedA strong social support system and positive relationships increase resilience to external stressors.

◐Partially SupportedAwareness of innate hardwiring, like a sugar appetite, can lead to better life choices.

◐Partially SupportedWaking up early has a strong antidepressant effect.

◐Partially SupportedA structured morning routine can prevent stress and improve control.

◐Partially SupportedSurrounding oneself with people who are better than you can help pull you out of despair.

◐Partially SupportedEngaging in physical movement daily is crucial for overcoming depression.

◐Partially SupportedImproving physical condition can help mental health recover.

◐Partially SupportedComing off Cymbalta can cause jolts.

◐Partially SupportedEngaging in 20-minute walks, sunlight exposure, and a comprehensive fitness program like GBRS can lead to all-around fitness and long-term health maintenance.

✕Not SupportedCarrying a heavy rock uphill while injured is a poor decision that could lead to prolonged recovery.

✕Not SupportedOnline fitness programs often lack sufficient support, which is a critical component for user success.

◐Partially SupportedConventional interventions like drugs, talk therapy, cold plunges, and saunas may not be sufficient for a complete breakthrough for some individuals.

◐Partially SupportedExperiences with 5-MeO-DMT can involve a total dissolution of self, space, and time, while the mind remains intact.

◐Partially SupportedDJ Shipley has tried numerous protocols at 100% intensity, which provided temporary relief.

◐Partially SupportedFollowing Ibogaine treatment, the speaker's energy levels are significantly improved, leading to a desire to reintroduce substances like coffee slowly and without addiction.

◐Partially SupportedIbogaine treatment eliminated the speaker's desire to dip Copenhagen and drink coffee for six months.

◐Partially SupportedRorra water filters remove endocrine disruptors and disinfection byproducts while preserving beneficial minerals like magnesium and calcium.

◐Partially SupportedPreparing for the next day the evening before reduces morning stress and increases a sense of control.

◐Partially SupportedPositive shifts from psychedelic therapies, including ibogaine, are due to brain plasticity and rewiring.

✕Not SupportedPsychedelic substances like ibogaine, psilocybin, and MDMA are not suitable for recreational use and require supervision.

◐Partially SupportedPsychedelics, such as ibogaine, can be used as a structured treatment for serious trauma and addiction.

◐Partially SupportedDJ Shipley tried Stellate ganglion blocks and Reiki for pain.

◐Partially SupportedIbogaine and 5-MeO-DMT are powerful psychedelics used therapeutically for relief and ego death.

◐Partially SupportedA five-day trauma protocol, potentially involving 5-MeO-DMT, may lead to self-improvement.

◐Partially SupportedA 20-minute walk in the morning and another after dinner can lead to improvements in well-being over time.

◐Partially SupportedA program exists that can accommodate individuals with limitations, offering 40 different exercise variations through a drop-down menu.

◐Partially SupportedElite physical standards require attention to sleep, nutrition, and recovery.

◐Partially SupportedTransitioning away from fitness after military service can lead to weight gain and increased alcohol consumption.

◐Partially SupportedA person's physical durability and mental durability are directly linked to their daily hour of maximum heart rate exercise.

◐Partially SupportedSkipping a planned fitness session leads to persistent mental preoccupation and reduced performance in subsequent workouts.

◐Partially SupportedA fitness program incorporates 20-minute daily walks and seasonal adjustments like adding more running in the summer.

◐Partially SupportedSpecific rehabilitation exercises like 'updog' or 'lizard push-ups' can resolve back pain and sciatica within days.

◐Partially SupportedThe ability to perform dynamic movements like broad jumps and scaling fences is crucial for real-world physical demands.

◐Partially SupportedThe GBRS program is a fit test that can be done anytime without preparation.

◐Partially SupportedA highly attuned body allows for precise self-diagnosis and communication of physical issues to medical professionals.

◐Partially SupportedThe GBRS program was initially developed as a recovery from injury protocol to maintain a high physical standard.

◐Partially SupportedPhysical skills are subject to a 'use it or lose it' principle.

◐Partially SupportedThe speaker trains through past injuries, including a snapped hip.

◐Partially SupportedThe GBRS fit test involves a broad jump, pull-ups, and push-ups.

◐Partially SupportedThe speaker aims to achieve and maintain a 10-foot broad jump.

◐Partially SupportedTests for toxins such as BPA and PFAS are available.

◐Partially SupportedA 20-minute walk without a phone, while observing the sunset, can aid circadian rhythm, digestion, and mental clarity.

◐Partially SupportedROKA red lens glasses can be worn in social settings and help support biology while remaining social.

◐Partially SupportedStrength and conditioning programs can be designed to accommodate and overcome various injuries by progressively increasing standards each week.

◐Partially SupportedA rehabilitation program focusing on grip strength, wrist curls, belt squats, and lunges can be crucial for recovery.

◐Partially SupportedFocusing on controllable actions like making a fist and performing wrist curls, and incorporating daily walks can help overcome despair and rebuild strength.

◐Partially SupportedAn individual progressed from shoulder injury and fear to performing sets of 20-25 non-kip pull-ups at 215 pounds bodyweight.

◐Partially SupportedUnfollowing negative sources and protecting one's peace can help overcome palpable toxicity and allow one's best self to emerge.

◐Partially SupportedMaintaining optimal posture throughout the day is important for managing despair and receiving energy from the environment.

◐Partially SupportedRick Perry is working to seek FDA approval for ibogaine and MDMA therapies to treat substance use and trauma in veterans.

◐Partially SupportedDo not expect a pill or supplement to make you healthy; take your physical body seriously.

◐Partially SupportedIn high-stress environments, focus on controllable actions like training and skill practice to build confidence.

◐Partially SupportedIbogaine provides complete control and instant relief for individuals to live with their current situation.

◐Partially SupportedAccessing a state of real meaning and richness, where time does not disappear and lasting things are built, represents real life.

◐Partially SupportedAdhering to a specific, ordered sequence for daily tasks helps maintain control and avoid stress.

◐Partially SupportedRestructuring one's life and removing toxic relationships is crucial after a powerful healing experience.

◐Partially SupportedOptimizing controllable aspects of one's routine and environment is crucial for maintaining a positive mental state.

◐Partially SupportedPhysical recovery from injury and surgery can lead to a rapid decline in mental health, even for individuals without prior mental health issues.

◐Partially SupportedPower breathing can restore vision after a period of total blindness.

◐Partially SupportedA 20-minute evening walk with a spouse, with 10 minutes for each person to share their day, can improve marital quality.

✕Not SupportedUsing a phone for social media while lying down in bed is a dangerous posture.

◐Partially SupportedElectrocution can lead to severe tissue damage, liquefaction of muscles, and toxic/septic conditions.

◐Partially SupportedHumans are hardwired to be drawn to anger-evoking environments and discourses.

◐Partially SupportedThe absence of specific muscle-damaging enzyme markers after electrocution is medically unprecedented.

◐Partially SupportedThe speaker experienced severe photophobia, insomnia, and nausea after shoulder surgery and medication washout, exacerbated by light exposure.

◐Partially SupportedReducing medication intake from 60 pills a day to zero improved the speaker's physical health.

◐Partially Supported35% of the United States population is obese.

◐Partially SupportedA specific intention to 'kill oneself' with 5-MeO-DMT can transform the experience from suffering to bliss.

✕Not SupportedConsuming social media first thing in the morning can negatively impact mood and focus.

✕Not SupportedSocial media platforms utilize rage bait and numbing content that can lead to negative mental states.

✕Not SupportedConsuming negative visual or auditory input can negatively impact one's state and capacity.

◐Partially SupportedA SEAL team member maintains a training regimen that includes an hour of high-intensity cardiovascular exercise daily, ensuring he is breathing hard and his heart rate is maximized.

◐Partially SupportedThe SWAT team's fitness standard includes an 800-meter run, prioritizing functional strength and decision-making over marathon endurance.

◐Partially SupportedPerforming sprints at the end of a workout is preferred over doing them before or in between sets.

◐Partially SupportedSprints, such as 200-meter or 300-meter repeats, are performed at the end of workouts, typically two to three days per week.

◐Partially SupportedThe speaker can currently run an 800-meter in the 2:40 range, despite a hip injury.

◐Partially SupportedPhysical fitness enables better decision-making, especially under stress or exertion.

◐Partially SupportedPhysical appearance does not guarantee success in BUD/S training due to factors like aversion to cold water.

◐Partially SupportedPeople need to eat better and train better to address real medical issues.

◐Partially SupportedThe speaker's morning fitness block, when accumulated over a year, represents a significant amount of time dedicated to physical activity.

◐Partially SupportedProactive identification and management of physical issues, rather than reactive treatment, is important.

◐Partially SupportedAn individual's physical vessel is a critical tool that is always available if maintained at a high level.

✕Not SupportedTaking four specific medications in combination can cause a stroke and be fatal.

◐Partially SupportedPreparing for the morning routine the night before, by laying out clothes and organizing items, can save significant time and reduce morning stress.

◐Partially SupportedReliving past events with family members during Ibogaine use can lead to profound empathy by allowing the user to experience the fear of those they have harmed.

◐Partially SupportedA medicine, potentially 5-MeO-DMT, was found to be highly beneficial by the speaker.

◐Partially Supported5-MeO-DMT medicine can provide a profound positive shift in well-being that can last for months.

◐Partially SupportedIbogaine is a tool for healing trauma and addiction.

◐Partially SupportedTherapy dogs provide significant comfort and support.

◐Partially SupportedEnsuring logistical elements are in place before leaving prevents delays and rushing.

◐Partially SupportedPower breathing can potentially restore vision and induce altered states of perception.

◐Partially SupportedA 12-minute drive home can be used for mental transition by listening to calming music and mentally rehearsing interactions.

◐Partially SupportedMaintaining a morning routine is essential for well-being.

◐Partially SupportedAn upright physical posture is analogous to an optimal mental posture that allows one to handle more external stressors.

◐Partially SupportedThe speaker took extreme daily doses of Gabapentin, Tramadol, and Toradol for years.

◐Partially SupportedFunction testing detected elevated mercury levels in Andrew Huberman's blood.

◐Partially SupportedPrioritizing physical activity, such as walking for 20 minutes, can be achieved even during travel by utilizing airport terminals for walking instead of moving walkways.

◐Partially SupportedThe 20-minute walk, when integrated with family, can significantly improve marital connection and has been instrumental in saving the speaker's marriage.

◐Partially SupportedEngaging in a 20-minute walk in the morning and another after dinner for seven consecutive days leads to positive physiological and life improvements.

◐Partially SupportedHighly palatable foods and social media can lead to a state of low effort and immediate gratification.

◐Partially SupportedIbogaine can induce profound empathy and self-reflection, leading to a desire for confession but also fear of consequences.

◐Partially Supported5-MeO-DMT experiences are described as intensely painful, involving screaming, crying, and convulsions, with a directive to surrender to the experience without control.

◐Partially Supported5-MeO-DMT, derived from the Sonoran Desert toad, can be smoked and induce an experience comparable to finding religion or dying, leading to ego death.

◐Partially SupportedThe day after taking Ibogaine, individuals may experience a 'gray day' feeling with potential for vomiting.

◐Partially SupportedThe speaker was sober from alcohol, nicotine, and pharmaceuticals for the first time in a decade during their hospital stay.

◐Partially SupportedIncorporating 10 minutes of meditation and practicing gratitude for 10 things can be done with the time saved by an efficient morning routine.

◐Partially SupportedA facility has administered a medicine (likely 5-MeO-DMT) to approximately 3,000-4,000 people over the past three years, with positive outcomes.

◐Partially Supported5-MeO-DMT may enhance the ability to navigate between different life roles by improving compartmentalization.

◐Partially SupportedExposure to morning sunlight, including direct eye exposure, helps set the circadian rhythm and may be beneficial for overall health.

◐Partially SupportedPhysical performance standards for Navy SEAL training have increased significantly since 2002.

◐Partially SupportedDJ Shipley completed extensive training and skydives after femoral neck fracture surgery as a test of mental resiliency.

◐Partially SupportedBUD/S training includes a 'hell week' with minimal sleep, possibly only one to two hours.

◐Partially SupportedFailure to complete BUD/S typically results from self-selection (quitting) rather than being asked to leave.

◐Partially SupportedReal-world physical demands for tier-one military and SWAT teams often involve carrying heavy gear like body armor and night vision.

◐Partially SupportedTraining programs for individuals with injuries should accommodate limitations and progress by increasing numbers weekly.

◐Partially SupportedMany military and SWAT team physical screening tests primarily involve bodyweight exercises like push-ups, pull-ups, and running, with some including swimming.

◐Partially SupportedA morning routine from 7:00 AM to 10:00 AM, including fitness, a 20-minute walk, and protein shakes, can improve performance and productivity.

◐Partially SupportedEngaging in a 20-minute walk daily or 30 minutes with kettlebells can significantly improve well-being and is a form of self-investment.

◐Partially SupportedMental fortitude and resilience are critical for successfully completing BUD/S.

◐Partially SupportedIndividuals perceived as difficult may be experiencing unresolved pain, potentially leading to a cycle of pain medication use.

◐Partially SupportedIbogaine can eliminate addiction, including heroin addiction, in one session.

◐Partially SupportedIbogaine can help individuals who have served in the military reintegrate and control their former selves.

◐Partially SupportedIbogaine is a powerful catalyst for personal change.