Self

Notes to self, no one else.

[Andrew D. Huberman, Ph.D. @hubermanlab]

Talking about goals and plans can short circuit motivation and throughput. But talking about trauma (in a clinical setting actually does lead to symptom improvement. @HealthyGamerGG Dr K on the Huberman Lab podcast out now.

[Dr. Rhonda Patrick @foundmyfitness]

Boosting vitamin D levels may protect against respiratory infections.

Every 4 ng/mL increase in blood vitamin D levels reduces the rate of hospitalization for respiratory infections by 4%, according to a new study analyzing data from over 36,000 adults in the UK Biobank.

Individuals with severe vitamin D deficiency (below 6 ng/mL) were 33% more likely to be hospitalized for these infections compared to those with optimal levels of vitamin D (above 30 ng/mL).

While observational studies highlight correlations, clinical trials further demonstrate that vitamin D supplementation can actively reduce respiratory illness risk

A meta-analysis of 25 randomized controlled trials across 14 countries showed vitamin D supplementation reduced respiratory infections by 42% in vitamin D-deficient individuals and approximately 10% in those already within normal ranges.

Vitamin D functions as a steroid hormone and regulates nearly 5% of the human genome, including key genes crucial to immune defense, which explains its powerful role in respiratory health.

All‑cause mortality risk is elevated below 30 ng/mL and improves most as vitamin D levels rise to roughly 30–40 ng/mL, with minimal additional benefit above that range.

[More Plates More Dates @Derek_Fitness]

Why Dr. Rhonda Patrick Started Taking 10-20 Grams Of Creatine Per Day

[FoundMyFitness Clips @fmfclips]

Magnesium deficiency quietly increases cancer risk by undermining your body’s DNA repair machinery

Over a lifetime, insufficient magnesium means damaged DNA accumulates, increasing the risk of cancer-causing mutations decades later

Yet nearly half of adults fall short of daily requirements (320–420 mg/day), particularly athletes or those regularly sweating (who may need 10–20% more)

Leafy greens are one of the best dietary sources but if supplementing, choose highly bioavailable forms:

• Citrate
• Malate
• Taurate
• Glycinate

[Naval @naval]

The solution to anxiety is action.

[Andrew D. Huberman, Ph.D. @hubermanlab]

Familiar with this study and the key is to have your phone in a separate room entirely. Off and upside down, in your bag = still “calling” you even if you don’t realize it.

[Chris Williamson @ChrisWillx]

You will always think you suck.

“That’s good.

It’s ok to suck compared to your standards. As you grow, so will your standards. It doesn’t mean you actually suck.” — Gabe Helguera

[Camus @newstart_2024]

Andrew Huberman’s no-BS 5 pillars for peak mental & physical health:

There’s no replacement for these — do them consistently and everything else improves:

1. Quality sleep — 6–8 hours (kids/teens: as much as they want)

2. Daily movement — 1 hour of anything that gets your heart rate up (weights, running, BJJ, whatever)

3. Sunlight — Morning light in your eyes ASAP (bright lights if dark, then outside)

4. Nutrition — 75–80% from whole/minimally processed foods

5. Social connection — Prioritize healthy, quality interactions (online & IRL)

- Hydration — Enough water + electrolytes

“Do these 5 and your mental & physical health will benefit — guaranteed.”

59-sec clip — Huberman’s ultimate non-negotiable checklist 👇

Which one are you nailing consistently?
Which one do you keep failing at?

[Andrew D. Huberman, Ph.D. @hubermanlab]

That “get daylight in your eyes in the first 30-60min of your day (or once the sun is up if you wake very early) works the first time & every time to increase energy all day & improve sleep because 1) amplifies your morning cortisol & catecholamine levels 2) times your melatonin.

[DAN KOE @thedankoe]

https://t.co/7l7Jef99QZ

[Daily Stoic @dailystoic]

“If you accomplish something good with hard work, the labor passes quickly, but the good endures; if you do something shameful in pursuit of pleasure, the pleasure passes quickly, but the shame endures.” – Musonius Rufus

[Alex & Books 📚 @AlexAndBooks_]

If you're reading a book, stop lying to yourself saying you'll remember it later.

Grab a pen and write it down instead.

"Taking notes, however cursory, turns out to be the best way to remember and implement information later." -Dr. Huberman

[Mindset Machine  @mindsetmachine]

4 years of therapy in 1 minute

[Andrew D. Huberman, Ph.D. @hubermanlab]

Oatmeal (and I think that’s rice and sourdough) made the cut! In all seriousness, assuming overall calories are kept in check and people exercise & get sun(day)light, this looks spot on. Maybe up the veggies a bit, add low sugar fermented foods like sauerkraut & this is great.

[Dr. Rhonda Patrick @foundmyfitness]

Of everything I learned in 2025 (from the podcast + digging into the research), a few habits rose to the top as the highest ROI for healthspan:

• Micro-bouts of vigorous movement throughout the day (even ~1 minute at a time)
• A consistent sleep schedule (same general sleep/wake timing and a "wind-down" routine)
• Swap to-go coffee cups for a mug/thermos to reduce avoidable microplastic exposure
• Prioritize protein + fiber at the first meal to support satiety, glucose control, and lean mass

Supplements I’m watching closely:

• Higher-dose creatine
• Sulforaphane
• Urolithin A

[Andrew D. Huberman, Ph.D. @hubermanlab]

Abstaining from deliberate cold exposure for 6-8 hours post weight training is the recommended window of don’t.

[Tim Ferriss @tferriss]

The 4-7-8 Breathing Technique for Stress and Anxiety

[Robert ₿reedlove @Breedlove22]

The parallels between money and dopamine are fascinating. Both are reward systems. Both are optimized when built on the principle of proof-of-work. Money that is produced without effort (corrupt money) is the bane of civilization (rewards coercion, funds endless warfare, motivates deception and propaganda). Similarly, dopamine that is obtained without effort kills the brain's reward system for hard work. Corrupt money and cheap dopamine both borrow from future humans without their consent.

Hubmerman (@hubermanlab) On Dopamine:

“The pursuit of dopamine divorced from effort is a recipe for long-term suffering.”

“High dopamine without effort leads to a collapse in baseline dopamine, which makes life feel dull, effortful, and unmotivating.”

“If you continually seek dopamine from sources that require little to no effort, you will eventually lose your capacity to experience motivation and pleasure from effortful things.”

Dopamine spikes always come with a subsequent drop below baseline

When dopamine is earned through effort, the baseline recovers stronger

When dopamine is acquired without effort, the baseline drops and stays lower

To paraphrase Huberman in summary:
When you acquire dopamine without effort, you are borrowing dopamine from your future, and the bill always comes due. Cheap dopamine is the devil.

[Camus @newstart_2024]

Chris Williamson's life-changing rule on Huberman: "If they don't have what you want, don't listen to what they say."

"There's no greater waste of time than justifying your actions to people who have a life you don't want."

Stop seeking validation from those who haven't built what you're chasing.

Protect your energy. Surround yourself with winners. Build in silence.

The world will notice when you succeed—then they'll want your advice.

You are destined for greatness. Guard your mind, ignore the noise, and go get it.

Watch this 14-second fire starter.

Ever cut out the naysayers? How did it skyrocket your growth? Inspire us below.