Huberman relays that Dr. Lane Norton talks about total protein needs per day being about one gram per pound of body weight per day for most people, with variation depending on activity. He refers listeners to the timestamped segment with Dr. Lane Norton at hubermanlab.com to learn about protein types, bioavailability, and total daily protein needs.
Dr. Thompson recounts that this clinical problem is where he started his entrepreneurial work and his first company. One of his engineers had the idea to change the bevel design; he knew the clinical problem but needed engineers, so they hired a team and came up with a needle that could biopsy the pancreas without causing pancreatitis or other problems.
None stated.
Dr. Chris Thompson says it's all about maintaining a healthy microbiome that can produce things like butyrate, and that you can't just take butyrate as a supplement because it won't make it to the colon where it needs to be to have its effect.
Andrew Huberman recalls fiber recommendations of about 35 grams per day for adult men and 25 grams per day for women, noting this does not account for variations in body weight and height.
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Huberman recommends getting morning sunlight, explaining that it increases cortisol levels, which are very important to have elevated early in the day for focus, alertness, and immune function.
Huberman advises getting your behaviors and your nutrition correct before you start thinking about supplementation for hormones.
Food-mimic supplements (protein powders, meal replacements) can serve a great role replacing meals you couldn't have consumed otherwise, and are convenient because you can drink rather than eat your calories. However, getting a significant fraction of nutrition from whole foods is useful for fiber, satiety, and vitamins, minerals, essential fatty acids, and other compounds not present in most powders.
Huberman advises aiming to arrive at small kits or cocktails of supplements that you can manage and work with, that you're not dependent on, but that augment the aspects of your health important to you.
Jeff spent the early part of his life avoiding fats because of the information available then, paid the price for it, and will never do it again. He now makes sure he has dietary fats in his diet, calling walnuts a great and easy way to do it.
Huberman frames supplementation as a layer placed on top of nutrition in a hierarchy of health interventions, arguing that no amount of supplements can compensate for poor nutrition for very long. He also places prescription drugs as a fourth layer in the stack of interventions for mental health, physical health, and performance.
Huberman advises arriving at small kits or cocktails of supplements that you can manage and work with, that you're not dependent on, but that augment the aspects of your health important to you.
Huberman states the most important aspect of the episode is not discovering one particular supplement but understanding where you have needs that can be met by supplementation and how to think about supplement categories. He adds that the ideal dosage of a given supplement for a person may be zero milligrams.
Dr. Thompson explains that preserved cellular architecture from biopsy enables precision medicine: you can do immunostaining — much better than a few shaved cells — test different drugs on the tissue to see what it will respond to, and use stains to reveal genetic predisposition and drug responsiveness.
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Dr. Chris Thompson explains that polyunsaturated fats were historically downplayed because they come in a bar full of other unhealthy ingredients, but the food it's in is what's bad, not the polyunsaturated fat itself. They become a problem if a huge container sits in the sun and oxidizes, or if you deep fry with it repeatedly, generating trans fats.
Dr. Chris Thompson explains that you don't need to worry about the omega-3 to omega-6 ratio people used to worry about — you just need a certain minimal amount of omega-3s, which eating fish once in a while provides. He adds that omega-3s are probably better for Alzheimer's if someone is starting to show signs.
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Dr. Chris Thompson describes how incidental findings on whole-body MRI can trigger follow-up diagnostic studies that increase patient risk and burden the healthcare system.
Dr. Chris Thompson suggests that when considering a new medical technology or therapy, ask whether it treats a pathology (something not supposed to be there) or augments normal physiology — the two approaches lead to different targeted therapies.
Dr. Chris Thompson explains that some surgical procedures cannot be learned in a weekend course and require a year or longer of training, and that physicians who adopt new procedures after only a weekend course create poor outcomes that make other doctors reluctant to refer patients.
Dr. Chris Thompson shares his practice of telling experts that he is not looking for confirmation he was right, but wants to understand the layer beneath what he is seeing when seeking a second opinion.
Lactate has historically been thought of as a waste product produced when cells cannot burn fuel, typically due to lack of oxygen. Burning fuel means oxidizing pyruvate or fatty acids using oxygen, which mitochondria capture effectively as ATP. When oxygen is unavailable, pyruvate cannot be burned and must be converted to lactate. But experiments by Josh Rabinowitz at Princeton over the last 5-10 years have demonstrated that lactate is a very important fuel on its own.
historical framing plus recent research citation
Upon waking, before anything else, drink 16 to 20 ounces of water. This single, timed action is directly instructed by the creator with no missing details.
Take a methylated B vitamin complex daily if you have the MTHFR mutation.
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