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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

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Maximizing Productivity, Physical & Mental Health with Daily Tools — Whalespan

Content›Video›Maximizing Productivity, Phy…

Maximizing Productivity, Physical & Mental Health with Daily Tools

Andrew Huberman2h 7m · 2021-07-12

Support Rate

87%

200 of 229 claims supported

Support rate

200 of 229 claims supported

200 supported29 partial / not

Claims from this content

182

✓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 SupportedHelix Sleep mattresses and pillows are tailored to individual sleep needs assessed through a quiz.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedNSDR involves listening to an audio script for deep body relaxation combined with simple breathing exercises and is a powerful tool.

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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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N. Park

2d

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

✓Well Supported

The Helix Dusk Mattress is reported to improve sleep depth, duration, and quality.

✓Well SupportedThe increase in growth hormone from sauna use is likely due to increased activity of hypothalamic neurons that regulate heat and stimulate growth hormone release.

✓Well SupportedSupplementing with 1,000 milligrams of EPA daily can allow individuals requiring prescription antidepressants to use lower doses of those medications.

✓Well SupportedViewing sunlight around sunset can adjust the eyes' sensitivity to artificial lights later at night without disrupting the circadian clock.

✓Well SupportedTaking Magnesium Threonate (145mg), Magnesium Bisglycinate (200mg), Apigenin (50mg), or Theanine (100-400mg) 3-4 nights per week, 30-60 minutes before bed, may aid sleep.

✓Well SupportedNon-sleep deep rest (NSDR) protocols, including meditation, yoga nidra, and hypnosis, can support better brain and body function by inducing a state of deeper relaxation.

✓Well SupportedA drop in body temperature approximately two hours before natural wake-up time is a physiological marker that can be shifted.

✓Well SupportedAlpha-GPC is a non-stimulant that can improve cognitive performance and focus, particularly in age-related cognitive decline.

✓Well SupportedA drop in core body temperature is necessary for falling asleep and staying deeply asleep.

✓Well SupportedA 10-20 minute NSDR protocol can help people with sleep onset challenges by teaching self-directed relaxation.

✓Well SupportedConsuming carbohydrates in the evening meal replenishes glycogen stores essential for muscle and cognitive function.

✓Well SupportedDaily exposure to sunlight for 15 minutes is recommended for circadian entrainment.

✓Well SupportedAndrew Huberman fasts until 11 AM or 12 PM, then consumes a low-carb, keto-ish lunch and dinner with carbohydrates to aid sleep.

✓Well SupportedReducing core body temperature through palmar cooling can improve exercise performance.

✓Well SupportedResistance training should familiarize individuals with the sensation of reaching muscular failure and being one repetition away from failure.

✓Well SupportedRepeated sauna sessions once per week can lead to 16-fold increases in growth hormone.

✓Well SupportedLateralized eye movements, but not vertical eye movements, suppress amygdala activity.

✓Well SupportedBright light exposure for 5-10 minutes between 6:00 AM and 10:00 AM can help shift the circadian clock earlier.

✓Well SupportedFadogia agrestis may be beneficial for individuals with low luteinizing hormone levels, provided there are no issues with prolactin or opioid receptor antagonism.

✓Well SupportedSunlight exposure, even on an overcast day, is beneficial and can be cumulative over time.

✓Well SupportedHypnosis is a brain state that combines deep focus with deep relaxation and can accelerate neuroplasticity.

✓Well SupportedNaps should be shorter than 90 minutes to avoid disrupting nighttime sleep and should not be taken if they disrupt nighttime sleep.

✓Well SupportedThe Reveri app offers free self-hypnosis scripts, including those developed by Dr. David Spiegel, which have been clinically shown to relieve chronic pain.

✓Well SupportedMagnesium threonate, apigenin, or pinealon can be taken 30-60 minutes before bed to increase REM sleep.

✓Well SupportedStrive for an average of 10-15 minutes of morning sunlight exposure daily, ideally on cloudy days and not through windows or sunglasses, to support circadian rhythm.

✓Well SupportedIngesting water with electrolytes can quell hunger and is necessary for neurons to generate electrical activity.

✓Well SupportedWhite noise can enhance learning by modulating activity in dopaminergic mid-brain regions, specifically the substantia nigra VTA.

✓Well SupportedIndividuals should determine if napping interferes with their nighttime sleep and adjust nap duration accordingly, with naps over 90 minutes potentially problematic.

✓Well SupportedMaking indoor spaces bright in the early day is a suboptimal alternative to sunlight for managing cortisol rhythm.

✓Well SupportedFor individuals waking at 8:00 AM, intense work blocks should ideally start between 10:00 AM and 11:00 AM.

✓Well SupportedMagnesium threonate may have neuroprotective properties, though human clinical studies are ongoing.

✓Well SupportedApigenin, a chamomile derivative, acts as a hypnotic by activating chloride channels and increasing GABA in the brain, inducing sleepiness.

✓Well SupportedTo maintain high focus, 90-minute work cycles should be spaced by at least 2 to 4 hours, with a maximum of two such cycles per day.

✓Well SupportedEating large volumes of food diverts blood to the gut, causing lethargy and impairing thinking.

✕Not SupportedMelatonin is not recommended due to off-target effects, inaccurate labeling, and ineffectiveness for maintaining sleep.

◐Partially SupportedWhether a substance breaks a fast is individual and depends on insulin sensitivity, recent eating history, and glycogen stores.

✕Not SupportedBright light exposure in the middle of the night reduces dopamine levels.

✓Well SupportedTongkat ali (400mg/day) may increase free testosterone levels and is associated with positive subjective and objective effects for some individuals.

✓Well SupportedMelanopsin intrinsically photosensitive ganglion cells signal daytime and absence of light to the brain, playing a role in circadian biology and sleep-wakefulness.

✓Well SupportedCaffeine can enhance fat oxidation and mobilization at dosages up to 400 milligrams.

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

✓Well SupportedViewing bright sunlight in the morning increases the amplitude of the morning cortisol spike by 50%, which is beneficial.

✓Well SupportedHypnosis increases activation in brain areas responsible for deep relaxation, focus, and interoception simultaneously.

✓Well SupportedA daily fasting period of approximately 12 hours may trigger beneficial metabolic activity.

✓Well SupportedAndrew Huberman considers hypnosis an optimal NSDR protocol for daily use, particularly post-lunch and post-walk.

✓Well SupportedFasting increases adrenaline levels, affecting inflammatory cytokines and the immune system.

✓Well SupportedBody posture, specifically eye gaze direction, influences alertness levels, with looking down leading to sleepiness and looking forward or up promoting alertness.

✓Well SupportedExposure to heat followed by cooling facilitates the body's ability to cool down for sleep.

◐Partially SupportedOptimal physical exercise duration for hormonal health is approximately 60 minutes, with a range of 45-75 minutes.

✓Well SupportedEnsuring the bedroom is completely dark is important for good sleep.

✕Not SupportedSupplementing with serotonin precursors like 5-HTP or tryptophan in the evening can disrupt sleep architecture.

◐Partially SupportedA training protocol of three endurance workouts (80% below 'burn', 20% including 'burn') and two resistance workouts (80% not to failure, 20% to failure) per week supports lactate metabolism, brain health, cardiovascular health, and oxygen utilization.

◐Partially SupportedFasting until 11:00 a.m. or 12:00 noon is a personal protocol to achieve a focused and alert state for work.

◐Partially SupportedTaking days off from exercise can be beneficial for highly active individuals.

◐Partially SupportedStimulants like caffeine can facilitate motivation for training by increasing dopamine and epinephrine release, and reducing adenosine levels.

◐Partially SupportedTheanine can increase GABA and chloride channel activation, which reduces neuronal activity and helps shut down neurons to facilitate sleep.

◐Partially SupportedPositioning a computer screen or tablet at eye level or slightly higher can increase alertness.

◐Partially SupportedAdequate selenium intake supports thyroid function, which impacts metabolism.

✕Not SupportedPrescription sleeping pills can be habit-forming and have significant side effects.

✓Well SupportedA brief walk (5-30 minutes) after a meal can accelerate metabolism and improve nutrient utilization.

◐Partially SupportedArranging a workstation with the screen at eye level can improve focus and reduce sleepiness.

◐Partially SupportedAndrew Huberman eats meat about once a day, typically for lunch or breakfast, and prefers high-quality, humanely raised meat.

◐Partially SupportedLow intensity white noise can enhance learning and brain function for certain individuals.

◐Partially SupportedYerba mate leaves can be reused for multiple pour-overs, with subsequent pours potentially enhancing GLP-1 stimulating aspects and beneficial compound release.

◐Partially SupportedUltradian cycles of approximately 90 minutes are optimal for learning and attention.

◐Partially SupportedA designated deep work area, separate from distractions, can increase productivity.

◐Partially SupportedA 10-12 week training cycle should emphasize strength and hypertrophy for three out of five weekly workouts, with the remaining two focusing on endurance.

✓Well SupportedChronic misalignment with circadian rhythms can cause problems, whereas occasional misalignment is not problematic if the body has sufficient resiliency.

◐Partially SupportedDelaying caffeine intake to 90-120 minutes after waking supports consistent energy and smoother sleep transition.

◐Partially SupportedIn a cool room, individuals can regulate body temperature during sleep by adjusting blankets or removing limbs.

◐Partially SupportedThe relationship between sex hormones and brain function in males and females is an area of emerging understanding.

◐Partially SupportedMost people can handle a maximum of one or two 90-minute deep focus work blocks per day.

✓Well SupportedGrowth hormone is involved in muscle growth, metabolism of all tissues, fat metabolism, and tissue repair.

◐Partially SupportedSex steroid hormones are manufactured from cholesterol.

◐Partially SupportedThe brain does not incorporate new neurons well, and more neurons do not necessarily equate to better brain function.

◐Partially SupportedCombining forward ambulation with optic flow and morning sunlight exposure generates alertness and a calm yet alert state.

✕Not SupportedUsing blue-blocking glasses that only block a single wavelength of light is not recommended because it distorts vision by altering the full spectrum of light perceived.

✓Well SupportedThe 'burn' sensation during intense endurance exercise is associated with lactate metabolism, not lactic acid.

◐Partially SupportedSleep enhances brain and body health, including learning, memory, emotional regulation, and weight control.

◐Partially SupportedGetting sunlight in one's eyes first thing in the morning is vital for metabolic well-being, hormone system function, and mental health.

✓Well SupportedWaking up in the middle of the night due to an early melatonin pulse and shifted morning cortisol can be offset by going to bed earlier.

◐Partially SupportedThe Reveri app includes a one-minute hypnosis script that works best when practiced regularly alongside longer 10-15 minute protocols.

◐Partially SupportedYerba mate, black coffee, or espresso are preferred sources of caffeine.

◐Partially SupportedExposing oneself to bright light around 7-8 PM can delay the melatonin pulse, potentially benefiting late sleepers.

◐Partially SupportedDirecting eyes upward, with eyelids open, creates a state of heightened alertness by engaging brainstem neurons that control alertness and eye muscles.

◐Partially SupportedBody posture and eye position directly impact alertness levels.

◐Partially SupportedConsuming slightly lower carbohydrate meals, particularly for lunch, supports alertness.

◐Partially SupportedMissing more than one day of sunlight exposure can negatively impact mental and physical health.

◐Partially SupportedIntermittent fasting or low-carb diets during alertness followed by starchy carbohydrates for relaxation is a rational neurochemical approach.

◐Partially SupportedCombining fasting with yerba mate or guayusa tea increases GLP-1, promoting alertness and fat burning during work.

◐Partially SupportedIngesting electrolytes like salt and potassium before training can enhance the ability to complete physical exercise, even in a fasted state.

◐Partially SupportedStructuring one's day, including meal timing and fasting duration, is crucial for brain health.

◐Partially SupportedTraining fasted can amplify the effects of exercise for cellular health, liver health, and organ health.

◐Partially SupportedMorning sunlight, exercise, and fasting can positively support testosterone and estrogen levels.

◐Partially SupportedButter is a source of cholesterol, a precursor to sex steroid hormones essential for mood and cognitive function.

◐Partially SupportedMorning light pulses and brief outdoor exposure after lunch support circadian, health, and cognitive rhythms by informing cells of the time of day.

◐Partially SupportedLow-level white noise, played at a low volume without headphones, can put the brain into an optimal state for learning and workflow.

◐Partially SupportedShifting morning caffeine intake to 90 minutes to two hours after waking, combined with hypnosis, helps avoid the afternoon energy dip.

◐Partially SupportedHypnosis activates specific brain areas involved in executive function and alters functional connectivity.

◐Partially SupportedThe morning walk protocol, focused on optic flow, promotes alertness without anxiety.

✕Not SupportedSunlight exposure should be indirect and not directly staring into the sun or any light that causes pain or blinking.

◐Partially SupportedCombining endurance and strength training benefits BDNF production, limits inflammatory cytokines, and promotes anti-inflammatory cytokines.

◐Partially SupportedIncreased blood flow to the brain is a crucial benefit of daily physical exercise.

◐Partially SupportedHypnosis protocols can enhance focus, creativity, pain reduction, sleep quality, and anxiety reduction.

◐Partially SupportedA short pulse of cortisol in the early morning promotes wakefulness and a healthy immune system.

✕Not SupportedLow carbohydrate intake throughout the 24-hour period is not an attractive dietary approach for most people.

◐Partially SupportedNocturnal animals, like hamsters, avoid light and freeze in its presence because they are adapted to darkness.

◐Partially SupportedTo promote sleep, minimize exposure to light.

✕Not SupportedLow carbohydrate intake throughout the day can hinder the ability to achieve heightened serotonin levels necessary for sleep.

◐Partially SupportedStructuring health protocols within a 24-hour daily rhythm is biologically relevant due to coordinated biological processes.

◐Partially SupportedTaking breaks to look at distant objects (over 20 feet) is a better remedy for headaches from prolonged screen use than using blue blockers.

◐Partially SupportedBlue light is the optimal wavelength for stimulating neurons that set circadian rhythms properly and should not be avoided during the day.

◐Partially SupportedA 930-lux LightPad can serve as a bright morning light simulator at a fraction of the cost of specialized devices.

◐Partially SupportedHydration is essential for mental performance.

◐Partially SupportedExercise should be performed at least five days per week to optimize cardiovascular and brain health.

◐Partially SupportedThe body regulates temperature during sleep by moving limbs or removing covers, facilitated by arteriovenous anastomoses.

◐Partially SupportedUsing dim lights briefly when waking up at night due to anxiety or needing to use the restroom can help return to sleep.

◐Partially SupportedMaintaining a cool or cold bedroom temperature and using warm blankets can improve sleep onset and maintenance.

◐Partially SupportedNeuromodulators like dopamine and norepinephrine are released during focused work sessions.

✕Not SupportedDrinking very cold water first thing in the morning can cause internal cramping.

◐Partially SupportedPhysical exercise supports brain health and function both immediately and long-term.

✕Not SupportedAvoiding blue light during the day can have detrimental, though reversible, consequences.

◐Partially SupportedBuilding endurance without extensive mileage can be achieved by increasing capillary beds within muscles to improve oxygen utilization, muscle endurance, and brain metabolism.

◐Partially SupportedAlgae is a non-animal source of omega-3s.

◐Partially SupportedCardiovascular endurance work is beneficial for muscles, organs, and the brain.

◐Partially SupportedLight inhibits melatonin production, a hormone that facilitates falling asleep.

◐Partially SupportedMagnesium malate can improve recovery from sore muscles, while magnesium citrate acts as a laxative.

◐Partially SupportedLMNT electrolyte product contains sodium, potassium, and magnesium malate, which may offset delayed onset muscle soreness and does not cause drowsiness or anxiety.

◐Partially SupportedIngesting water with salt and a potassium tablet can improve mental clarity and the ability to perform physical and mental work.

◐Partially SupportedKeeping lights on 24 hours a day kills fish by disrupting their circadian rhythms.

✕Not SupportedDisrupting circadian rhythms is detrimental to all bodily systems.

◐Partially SupportedViewing bright lights positioned above or in front of you can increase alertness.

◐Partially SupportedMetabolism refers to both the breakdown of energy sources and the rebuilding/repair of tissues like muscle, bone, and brain.

◐Partially SupportedFree testosterone, not bound by sex hormone-binding globulin (SHBG), is the form that exerts functions in tissues.

◐Partially SupportedInsufficient cholesterol levels can be problematic for hormone production, brain health, and overall body health.

◐Partially SupportedExercise may support the creation of a few neurons through running or weightlifting.

◐Partially SupportedDrinking at least 16 ounces of water upon waking, sometimes with a small amount of sea salt, is a morning hydration protocol.

◐Partially SupportedMaintaining a regular sleep schedule, including consistent wake-up times, is important for health, even after a late night.

◐Partially SupportedThe body's cells and organs modulate their activity in a regular 24-hour rhythm coordinated by genes and proteins.

◐Partially SupportedIngesting sufficient levels of omega-3 fatty acids supports healthy mood and can act as an antidepressant.

◐Partially SupportedThe composition and timing of food intake impact how one feels and brain health.

◐Partially SupportedAfter a 90-minute cognitive work block, engaging in about an hour of physical exercise supports brain, organ, and general bodily function.

◐Partially SupportedAlpha-GPC, taken on rare occasions, supports the release of acetylcholine and can increase physical and cognitive performance.

◐Partially SupportedMaintaining focus during critical tasks amidst external disruptions is a learned mentality that prioritizes the task at hand.

◐Partially SupportedHydration is vitally important for brain and all bodily functions and should be linked to practices like hypnosis to ensure adequate intake.

◐Partially SupportedYerba mate and guayusa teas increase the release of GLP-1, promoting lipolysis and mobilization of body fat stores.

◐Partially SupportedIncreasing GLP-1 while fasted, combined with caffeine and adrenaline, can promote alertness and body fat burning.

◐Partially SupportedOmega-3 fatty acids increase dopamine and related neuromodulators in the brain, contributing to improved mood and well-being.

◐Partially SupportedLowish blood sugar can provide a sense of mental clarity and focus.

◐Partially SupportedResistance training stimulates the release of osteocalcin from bones, which positively impacts brain function.

◐Partially SupportedFollowing a 10-12 week endurance cycle, two weekly workouts should focus on strength and hypertrophy maintenance.

◐Partially SupportedSufficient intake of omega-3 fatty acids is important for brain health, and selenium is important for thyroid function.

◐Partially SupportedResistance training, with weights or bodyweight, supports muscular and bone health.

✕Not SupportedExercise should not be so intense that it creates damage to the body's systems.

◐Partially SupportedCaffeine acts as a competitive antagonist to adenosine, blocking its sleep-inducing effects.

◐Partially SupportedMorning sunlight exposure combined with walking and optic flow generates alertness and a sense of calm.

◐Partially SupportedWalking outdoors generates a greater magnitude of positive effect than walking indoors.

✕Not SupportedGoing to bed significantly earlier than usual after poor sleep is not optimal.

◐Partially SupportedGLP-1, a hormone mimicked by prescription drugs, increases lipolysis and mobilization of body fat stores.

✕Not SupportedExcessively high levels of epinephrine/adrenaline lead to stress, panic, jitters, and impaired focus.

◐Partially SupportedUsing a phone in airplane mode about an hour before sleep is a protocol Andrew Huberman uses.

◐Partially SupportedResisting the urge to urinate can increase alertness due to a neural connection from the bladder to brainstem areas that enhance arousal.

◐Partially SupportedUsing tools like the 'Freedom' program to block internet access can enhance productivity.

◐Partially SupportedCompletely turning off one's phone is recommended for deep work sessions to minimize distractions.

◐Partially SupportedSelf-regulation strategies, such as putting a phone in the car, can ensure it is not a distraction during focused work periods.

◐Partially SupportedViewing afternoon light can help regulate melatonin release to support hormones and brain function.

◐Partially SupportedConsuming a large volume of calories from a source like almond butter, which does not significantly increase blood sugar or insulin, may allow an individual to remain fat-fasted even after eating.

✕Not SupportedViewing light between 10:00 PM and 4:00 AM can disrupt learning and memory, the immune system, and mood in long-lasting ways.

◐Partially SupportedAndrew Huberman consumes water with sea salt and a potassium tablet, or LMNT, before his morning exercise.

✕Not SupportedRefined sugars disrupt metabolism and trigger cravings by affecting gut neurons and the vagus nerve pathway.

◐Partially SupportedIf ambient light is bright enough, blocking blue wavelengths does not prevent eye cells from responding to other wavelengths of light.

◐Partially SupportedConsuming a few Brazil nuts daily supports thyroid function.

◐Partially SupportedThe 'burn' experienced during intense running or cycling is not due to lactic acid.

✕Not SupportedAndrew Huberman avoids energy drinks before training and prefers natural caffeine sources, electrolytes, and water.

◐Partially SupportedBlue blockers should only be worn in the late evening or at night when trying to limit bright light exposure before sleep.

◐Partially SupportedMany biological mechanisms related to light and circadian rhythms, discovered in animals, have been verified in humans.

◐Partially SupportedDimming ambient lights is more effective for preparing the brain and body for sleep than wearing blue light blockers.