Andrew Huberman

Temperature is the most powerful lever for sleep quality. This automates it.

I take it first thing in the morning. It covers a lot of the foundational micronutrient bases.

Vitamin D is critical for immune function, mood, and hormone regulation.

It provides useful sleep staging data without the social media distraction of a phone-like device.

KSM-66 ashwagandha has the strongest clinical evidence for stress reduction of any adaptogen.

Magnesium L-threonate is the form I recommend for sleep. It crosses the blood-brain barrier uniquely.

Dimming lights and blocking blue light after sundown is one of the highest-leverage sleep interventions.

Glycine 2g nightly for sleep quality and connective tissue support

Tongkat ali 400mg daily — no need to cycle this one

Fadogia agrestis 400-600mg, cycle 8-12 weeks on, then off

Zinc 15mg daily for testosterone, immune function, and mineral balance

Boron 2-4mg daily for bone health and testosterone support

Alpha-GPC 300-600mg for memory and focus — limit to 3-5x per week

L-tyrosine 1g for focus under pressure — max once per week to avoid depletion

Grapeseed extract 150-300mg for cardiovascular health and polyphenols

Phenylethylamine 500mg for mood and dopamine support

Magnesium bisglycinate 200mg as a gentle, bioavailable sleep-support magnesium

Vitamin K2 MK-7 form — works synergistically with Vitamin D3

Selenium 100-200mcg for thyroid function and antioxidant defense

Rhodiola 300-600mg for stress resilience and combating mental fatigue

Deliberate cold exposure — 2-4 minutes boosts dopamine, alertness, and metabolism

Sauna 3x/week at 80-100°C for 20-30 minutes — cardiovascular health and longevity

B-complex for energy metabolism and neurotransmitter production under high load

Vitamin C 500-1,000mg for immune support and collagen synthesis

Iodine as a trace mineral for thyroid function — often lacking in modern diets

Urolithin A (Mitopure brand) is one of the most evidence-backed compounds for mitophagy

James Clear's habit framework is one of the most practical behavior change systems available

Cal Newport's work on deep focus aligns with everything neuroscience tells us about peak performance

Apple Watch for tracking activity, heart rate variability, and sleep data

Sublingual NMN (2g daily) for NAD+ support — Renue by Science for best bioavailability

Nicotinamide riboside as a NAD+ precursor alternative (2-3g daily)

Myo-inositol 900mg every other day for sleep quality and hormonal balance

GABA 100mg on difficult sleep nights, 3-4 nights per week max