Huberman describes evidence that ingesting one to three grams of EPA per day, in the form of fish oil capsules or liquid, is beneficial for brain and body health and can enhance focus and cognitive ability. He notes a category of supplements can greatly enhance the probability of offsetting depression, improve mood, and improve metabolic and cardiovascular function and focused work ability.
Huberman recommends testing a single supplement ingredient for about one week, provided it does not induce negative effects, while not varying anything else in your overall protocols so you can isolate its effect. He frames this as the way a scientist would design an experiment to identify which ingredients are most effective for your goal, and notes that lumping supplements together and taking them without testing individually is a less rational approach. Whether to immediately take magnesium threonate and apigenin together depends on individual circumstances; you can test one for a week, then the other, or combine them, and if neither works alone, he recommends trying them in combination. Many people take magnesium threonate, apigenin, and theanine together and derive great benefit, and
Huberman identifies a high-quality omega-3 fatty acid, typically taken as fish oil, as the single greatest single-ingredient supplement for mental health, physical health, and performance. If somebody has a limited budget and cannot afford a foundational supplement but can afford fish oil, he recommends prioritizing high-quality omega-3 fish oil above one gram EPA per day.
Dr. Chris Thompson recommends that everyone should start getting screened for colon cancer at age 45, arguing that starting at 45 is better than starting at 50, 55, or 60. If you have a family member that has had cancer, you want to start at 40, or 10 years younger than when they were diagnosed if they were younger.
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Dr. Chris Thompson recommends that when choosing a surgeon, patients should check their case volume — how many procedures they do and how many they have done over their career — because volume is important, though it is not the whole story.
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Dr. Sara Gottfried recommends women get a coronary artery calcium score by age 45, and sooner if they have premature heart disease. A CAC score is a CT scan of the chest that you can self-order, and because most conventional doctors will not order it, you should ask for it specifically by name (CAC).
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Dr. Thompson recommends that people he is concerned about regarding muscle loss get a DEXA scan beforehand to confirm adequate muscle mass; if the scan shows inadequate muscle mass, he says you really have to think twice about whether to do the GLP-1 or try another avenue to lose the weight.
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Dr. Chris Thompson recommends getting a continuous glucose monitor for a month or two — not all the time — to learn what spikes your glucose, then adjusting your eating accordingly. A CGM can catch excess glucose early and reveal whether you have particularly large glucose spikes to certain foods. If your glucose shoots up to 200 with certain meals, you know you're sensitive to that food. If a food spikes your glucose, you should change how you're eating it — such as eating it after having something fatty — or maybe avoid it. Glucose spikes are part of a sequence that will lead to problems, so they are worth acting on.
Dr. Thompson recommends getting screened for the structural eye condition (optic nerve head ischemia) before taking GLP-1s, while emphasizing it is not true that GLP-1s are making people go blind all over the place.
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Dr. Chris Thompson advises starting to look early for metabolic problems and not relying on the traditional tests — look at other things. The next phase in the metabolic dysregulation sequence is high fasting insulin levels, which you can check with an inexpensive fasting insulin test. He notes that waiting until you have diabetes and your A1C goes up is the wrong approach, and that there are many things we should be doing before the standard tests of fasting glucose and hemoglobin A1C.
Huberman stresses consulting a trusted board-certified physician before adding or subtracting any behavioral, nutritional, supplementation-based, or prescription drug-based protocols, and says any attempt to reduce or eliminate prescription drugs must be done in discussion with physicians.
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Dr. Thompson endorses that even after a procedure like gastric bypass surgery or going on a GLP-1, you still need to fix the fundamentals that got you into the problem to begin with: start getting more fiber, have a better diet and try to avoid insulin spikes, and start moving and exercising. Endoscopic procedures, surgeries, and medicines will fail unless you address those underlying problems.
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Dr. Chris Thompson recommends keeping the microbiome healthy via fiber and fermented beverages, because microbiome-derived butyrate is needed to produce healthy enterocytes, tight junctions, and a healthy mucin layer.
Dr. Chris Thompson recommends treating high fructose corn syrup like alcohol, and notes that fructose is something to watch — but not if it's in fruit; even juices are processed fruit and can be problematic.
Cut the chilled shrimp into roughly peanut M&M sizes (about a half inch). Don't go too small — a shrimp roll is all about large, plump, sweet pieces of shellfish with full texture. Slide the chopped shrimp into a medium bowl, then agitate them with a little paper towel to absorb any last bits of surface moisture, since water on the shrimp goes into the mayo dressing and makes the salad wet and sloppy.
Add 120 grams of mayonnaise (Duke's is the best off-the-shelf mayo, in the creator's opinion), 3 grams of salt, and about 15 grams of minced chives (saving the rest for topping). Zest one whole lemon with a microplane (a box grater works; avoid digging into the bitter pith), then chop the zested lemon and add 15 grams of juice — you can go a bit more if you like things zippier. Stir very gently to combine, then taste mainly to check that salt and lemon levels are dialed in.
Weigh out 3,000 grams of water into a deep stock pot. Add 120 grams of salt and 90 grams of sugar. Squeeze in the juice of two lemon halves and drop the squeezed lemons directly into the pot. Bring the whole thing up to a simmer.
Use 600 grams of red Argentinian shrimp. Kill the heat on the boiling water, then gently add all the shrimp. Adding the shrimp cools the water from a high boil into poaching territory, around 190-200°F. Set a three-minute timer and give the shrimp a quick stir to distribute them evenly.
Huberman's core methodological principle: individual ingredients are the way to figure out what works best for you; explore stimulant-based and neuromodulator-based supplements separately before combining them into a single formula, because only you can determine your best protocol.
Dr. Chris Thompson cites the Whitehall II study, a prospective longitudinal study of British civil servants that tracked many metrics including fasting insulin. It found that people with high fasting insulin were more likely to get diabetes long-term, detectable 10-15 years in advance. He notes that no one acts on this finding because no one looks for fasting insulin, and that there are signs of metabolic dysregulation much earlier than a high A1C or high ApoB.
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