AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More
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Welcome to the huberman lab podcast, where we discuss science and science space tools for everyday life. I'm ander huberman and i'm a professor neuber logy and optimal gy at stanford school of medicine today isn't ask me anything or A M A episode. Which is part of our premium subscriber content.

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Let's get to answering your questions. And as always, I will strive to be as accurate as possible, as throw as possible, and yet as conscience as possible. The first question today is about adapter gins.

Some of you may have heard of adaptations ins. I'm guessing many of you have not heard of adaptations ins. The strict definition of adaptations is still evolving, meaning no one really knows what adapted gans mean and what's included an adaptations ins and what's excluded from adaptations.

But the most common definition of an adapter gin, is a compound that is typically a supplement or a drug, although I could be a behavior, if you really think about IT, that helps you adapt to and buffer stress. So when you hear about adapter games, there are three main categories of adaptations, ons that come to mind. The first are things that are contained in food.

So these would be vitamins or micrometres ants that one could easily find in food, but one would have to consume a fairly restricted number or type of foods in order to obtain those things, or consume a lot of those foods in order to get sufficient dosages of those. Adapt ging compounds in order to buffer stress. Some good examples of these would be any kind of vitamin ther, water solubility or fat solymi that can adjust to reduce what are so called reactive oxygen species.

And then that's what is rise to this idea that anti accidents are good for us. Now over the last ten years or so, there's been a shift. What shift has occurred? Well, about ten years ago, you often heard about anti oxidant, anti oxus, anti oxon vitals, anti ox in this food, this super food that set up.

And why were people talking about antiochians will just remind you. Reactive species are types of reactions and molecules that occur r in cells when cells gets stressed and or age. And anti oxidant are the compounds that reduce those reactive oxygen species. Reactive oxygen species are bad for cells because they tend to hinder the function of my contra, which are associated with energy production in those cells.

So what do we know for sure? We know that as cells get older, or as any cellar biological system organ tissue is Better, get stressed a lot over time, the number of reactive oxygen species increases in those cells and tissues and organs and anti accidents, which can include certain invitations, but also some micrometres ts, are effective in reducing those reactive oxygen species. Now, what's occurred over the last ten years is that we know that reactive oxygen species are a major source of depleting cellular function by way of depleting by the contro function, but they are just one of many mechanisms that can plead seller function by a contro function.

So nowaday, you'll hear about rack of oxygen species and anti oxyde, but not as much as you used to. Now you hear a lot more about inflaming responses, and inflaming cytokines also be in an issue. And the truth is all of these things are an issue.

So going back to this question about adapter gans adaptations ans include these, these three categories have told you the first, which are the iams and micrometres ents that are contained in food that can reduce reactive oxygen species and other aspects of seller stress, such as inflaming sidecars. What are some of those things that occur in foods? Well, in order to answer that, let's just think about what sorts of foods themselves can act as adaptations.

It's commonly held that the dark leafy Greens type foods for those view that eat place. I think the majority of people out there, dewey plants, I know that the carnival diet and lion diet and um some mother diet tend to exclude plants. And we will address that in briefly at some point um in today's discussion.

But dark leafy Greens are known to contain a number of compounds in the form of vitamins and micrometres ents that are very effective in reducing reactive oxygen species and inflaming side kinds. So if you're somebody who's interested in adapt gans and adapt genc processes, reducing stress and buffing stress, which of course has its role in buffering daily stress in order to help you sleep Better, to improve cell or or function for longevity, sports, performance code or performance, that is all good. And that makes sense why people would be interested in adapt giants.

But remember that the two main adaptations you should think to first are going to be behaviors and nutrition. I've started with nutrition on purpose as mention. You will get to behaviors in a moment. So if you're interested in adaptations, ins at all, I highly recommend that you include at least two to four servings of dark leafy Greens and or crucible vegetables per day.

I think that be highly advantages and just be aware that excessively heating darkly for Greens or csf er vegetable les can actually destroy the very neutrons of micrometer trinket that act in an adaptation ic way that does not mean that you need to eat rob rocky or collie flower. Just thought of that makes me nauseous. It's very hard to digest.

Some people might like that or can digest IT more easily than others. So it's obviously fine to cook your crucifiers vegetable and dark fy Greens, but you don't want to overcook lum what's overcooking and what's undercooked. There's a no strict cut off in terms of temperature.

But basically what the literature says is that if you eat vegetables to the point where the coloured flew d is reaching out of them into a brothy, pe you into water, whatever fluid surrounds them, well, then you'd be well off to adjust that fluid as well, because IT contained in the the water or the fluid that's leaching ing out from the Christophers vegetable or for the dark leef y Greens are going to be a lot of those very adapt genet molecules that you're interested in the first place. okay. So I probably surprise some people by starting off my answer to the question of water adapted gans.

Are they worth thinking about in pursuing? And if so, how can I get them talking about food? But I think IT is important. Understand that you can get a lot of adaptations from food. And indeed, some of the best adaptation do come from dark leafy Greens included for us, vegetables.

So I be remiss if I didn't mention that the other two categories of adaptive games are going to be supplement based adaptations, ins, and then behavioral adaptation games. Again here, adaptations in defined as anything that can buffer stress in a substantial and meaningful way in order to support seller health, organ health and overall daily living in and functioning, including sleep and performance and mental health. So the second category of adaptive gor going to be supplements.

And here, again, I just want to take a step back, make sure that we are clear about our Operational definition, about what a supplement is. We had an episode all about how to design a rational guide to supplementation, which included, for example, of the idea that for some people, the optimal dosage of many supplements is going to be zero, and other people, the dosage will be something else. But to really pinpoint the key message from that episode that i'd like to reera now, but the but a key message from that episode that i'd like to reiterate now is that many people think of supplements as just vitamin supplements.

And for that reason, you've ve often hear the argument, oh, aren't supplements just expensive? You're in could you get all of that from food, aren't you just you're nat out all the water, soil, vitamins and maybe even storing excess amounts of the fat soldier ball vitamins in a way that's unhealthy or not cost effective and so on. When we talk about supplements, yes, I can include vitamin supplements.

However, there are many compounds that we would describe as supplements that are not vitamin supplements, and that you could not obtain from food, or that you could never obtain from food in sufficient enough qualities to have a robust positive biological effect without consuming the enormous number of calories or overriding you. You're gut mechanically, for instance, if there were say um a urb and we will talk about such urbs in a moment that contained an effective the gin, but you would never want to eat the plant itself or include that urban any kind of recipe. Well then chances this erb, which you will define in the moment is not a vital supplement.

IT is probably not even best thought of as a supplement, is best thought of as a compound that sold over the counter much like a prescription drug. Although it's not prescription IT doesn't require prescription to get IT. So there are a lot of things is like that, that we include under the umbrella of this word supplements. And unfortunately, because of that, a lot of people think, oh, you don't need supplements and of course, you don't need supplements persue, but many people do derive tremens benefit from them. In the context of adapted giants, there are two or three in particular that can be very beneficial for buffering the stress response, especially over short periods of time, about two to three weeks.

So when would you use these? Well, for instance, ince, if you are in a particularly stressful mode of life, either because of family or relational or school or work demands, or new kid in the house or any number of different things, or you've been ill, you're recovering from injury, taking IT in adaptations in in the form of supplement can actually be very useful for buffering this hormone. And the general systems is associated with called cortisol.

It's very healthy to have high levels of cortisol early in the day, shortly after you wake up. And then that ought to taper off toward the afternoon and evening. However, if cortez all is chronically elevated throughout the day, or if that peaking in court is all is arriving too late in the day.

That is known to be associated with mental health and physical health issues has been shown by labs at stanford and elsewhere, has been shown in animal models and in humans. Talk many times before. Now just remind you again the one of the best ways to restrict that court is all peak to the early part of the day, is to get morning sunlight in your eyes as soon as you can.

Once the sun is up, get outside face in the direction. Sun, even on overcast days, don't wear sun glasses. Look at IT for five to thirty minutes, definitely blank.

K, I don't damage your eyes, so on and so forth. why? Five minutes or thirty minutes or five minutes on a clear day should be sufficient.

Longer will be fine. Again, blink so that you protect your eyes. Blink has needed face in the general direction. The sun on day is when you have a lot of overcast towards really dark, dense cloud cover. Well, then you would want to be outside longer. And if you don't have access to sunlight, for whatever reason, that you want to do the same thing with bright artificial lights indoors um either so called sad lamps or otherwise, that's a great way to restrict that court is all peek to early in the day.

But even if you're doing that, if you have a stressful life for whatever reason, even if you're getting that morning sunlight, which I hope you are, you're getting your exercise, you're trying to sleep Better um and more as we all should most of the time. Well then you you maybe somebody who wants to take a adapted gen in the form of a supplement and the three supplements that could be very effective in buffering cortisol are also wagon a, which i'll talk about first. Lions main and choga lions main and choga in the a fungi, uh, group, so they count as mushrooms.

They are not psychic lic mushrooms to talk about first, uh, rogan is at the top of the list because IT is indeed a very potent adapt gen. How can I say that? Well, there are number of studies now, including several excEllent ones in humans, that report that taking two doses of three hundred milligrams of ash uganda per day can very dramatically buffer court is all.

So this is something that you would have a near impossible time accessing from food. I can't imagine that unless you're cooking with the very sources of, oh, uganda and extracting exact amount, that you would be able to get this in any other form except a supplement form. So here i'm going to just briefly reference of paper and we can provide a reference to a reference link to this that is um this is a uh paper from twenty twelve that had a lot of of excEllent follow up papers that support IT.

The title of the paper is a perspective analyzed double line placement control study of safety and efficacy of high concentration of full spectrum extract of ash uganda root in reducing stress and anxiety in adults, and its a really nice study, not a huge subject pool, but both men and women and is Carried out for long enough that they got to see some really interesting results. And they the um I think that the most interesting result is that taking three hundred milligrams of astro ganda twice a day LED to enormous, I mean just enormous changes in syria. Court is all um the statistical significance of that they observed in the study was really um fantastic um IT fantastically uh high statistical significance.

They saw the effects of aho ganda on day fifteen, having initiated the horgan a consumption on on day one, of course day thirty and day forty five. And again, this was dramatic reductions in stress as perceived by people of subjective stress and cordial level. So oh, uganda is very potent at reducing cordial.

How would you the capital late this if if you wanted to use oh, uganda above stress with a couple of key points mentioned earlier that you want your quarter all pigs to come early in the day, therefore you would not want to buffer court is all early in the day. In fact, court is all peaking early in the day. Provides an anti in flam ory immune supporting focus and mood supporting effect all day long.

So I would recommend that people take their first dose of ash organ anywhere from two hundred and fifty to three hundred milligrams sometime in the early afternoon and the again in the evening, as opposed to taking a morning dose, an afternoon dose. Also, if you're somebody who's exercising for sake of trying to induce adaptations like hypocrisy, the growth of muscles or strength, or improve your endurance ance in any way, muscular endurance or more traditional cardio ashlar endurance, then I recommend that you not take your austral gn a prior to exercise. Because part of the adaptation response is triggered by increases in court as all during exercise, sort of in the same way that some of the best adaptations to exercise are reductions in blood pressure and resting heart, and those are stimulated by increases in blood pressure and increases in hard rate during exercise.

That's just how these biological systems work. So the take away is pretty simple. If you're interested in using osho gana as an adapter gen, I would restrict IT to later in the day, if you can, and not before exercise, divided into two doses of two hundred fifty to three hundred.

Milgram, um that's uh what this paper and other papers like IT um seem to indicate. And then a very important final point about a shuang 的 which is that if you're going to take oh， uganda, I recommend not taking IT for longer than a month and a half as they did in this study. In fact, I was suggest that you only take oh organdy around periods of kind of moderate to extreme stress.

What's moderate, what's extreme is going to depend on what you're going through. Only you know how much stress and life events you can tolerate. So if you've had trouble sleeping, and that's unusual for you are dealing with a very difficult life circumstances or you're excessive work demand or a new kid, as I mentioned before, then buffering stress with oh organdy buffering in the afternoon and evening can be very beneficial for you.

But then I would say after about um thirty days maximum, I would take at least two to four weeks off. Two weeks is probably enough, but four weeks off because you don't want to chronically buffer court as all is just not a good idea. But that said, I think uhha gone is a very powerful adapted in I would place at the top of list of supplement based adaptations.

But keep in mind that even if you're taking a supplement based adaptation, no reason to abandoned the nutrition and behavioral type adapter generic effects that you can create through eating dark leafy Greens. Christopher s. Vegetable les, they will talk about behaviors in the moment.

The other two supplement based adaptive gans, as I mentioned, our lines, main mushroom and choga. And I get asked a lot about lions main in choga for sake of their proportion roles in acting as neutropenia as a smart drugs. There are fewer data on the beneficial roles of lines main and choga for sake of neutral pic effects.

Um what do you an entire episode on new tropics at some point but um there have been a few studies showing that lines made and supplementation and chargers supplementation can improve memory and maybe even divergent thinking associated with creativity and things that are again, these are not psychedelic mushrooms. That said, there are good data showing that a thousand milligrams that is one gram of lion's main per day, and or okay, these will talk about the end or portion a moment and or choga mushroom at five hundred to fifteen hundred milligrams per day can act as adapted. Gts in again, reducing court is all, but also in mainly reducing some of the anti filmmaking ory cytokines that are known to circulate in high abundance when you're under a lot of psychological and door or physical stress, things like interlocking sex and some related molecules.

So here's what I would recommend if you are interested in expLoring adapted gins. I'm big fan is some of you probably know if you heard that episode on rational guide to supplementation. Am a big fan of mainly focusing on taking supplement in single ingredient formulations so that you can figure out what dosages are best for you and so that you can toggle in and out those adaptations ins as needed.

So I of course, am fan of taking certain blends and mixes the one that we talk about a lot of this podcast um and we have been a sponsor from the beginning I ve taken for a decade now, long before forever ver had a podcast is athletic Greens, which some of you might note does contains a osh organ to over the levels osho ganda that are containing athletic Greens are low enough that I don't see any issue with taking the um athletic Greens uh consistently day to day every day because you're not getting anywhere near that six hundred milligram dosage. But the idea is that if you are going to take any adaptations for sake of buffering stress over the short term, say for a week or two weeks or a month and then taking that a recommended time off, I would start with oh uganda. And then if you feel you need something else to buffer stress, keeping your mind, of course, that you're doing the behavioral nutritional things to buff er stress as well.

You can never abandon those right? Well then I would suggest adding a thousand milligrams or a thousand milligrams of chock up per day and seeing how that further um benefits your system in terms of buffering stress. How would you measure if your stress is being reduced? Well, you're going to be sleeping Better at night.

You're going to feel subjectively Better, lower level of anxiety, all the things that are measured in the types of studies I describe before. Well, of course, there's nothing preventing you from taking six hundred milligrams of astro ganda gram of lines and a gram of choga. I know some people like to just kind of go full tilt and everything, but I am a big believer in really trying to isolate which supplements and molecules work best for you and which ones don't do you need to cycle on and off lines, main and choga.

I'm not aware of any data showing that you do. If, however, you're taking them every day, I recommend that you cycle off them after a period of thirty days or so. And I want to be very clear about this just because I said cycle off after a period thirty days or so does not mean that you can't take them for a shorter period of time.

So for instance, if you know that you're coming up on a big week of stress, well, then you could take off organ and our lines main and dor choga for that week or just that week are heading into that week or in the following week, then stop. There's no reason why you couldn't take them even just for one day, although. The effects tend to be a bit cumulative, at least when we're talking about um buffering anxiety in terms of buffing quarters.

All that's a very poor effect that as far as we know, is going to take place on day one. Again, keep that quarters all buffering effect away from exercise, at least don't take IT before exercise and try and buff for your court is all in the afternoon and evening. And this is assuming that you're working a conventional shift and you're not up all night and sleeping all day for sake of shift work.

K, so hopefully that clarifies things about what adaptations ins are. In fact, I never actually read the specific question, but I think i've touched on a number of of issues that relate to the specific question. And then i'll answer that. The last portion of the answer to this question in a moment, as IT relates to behavioral tools that connect, is adaptations ah the question itself was there is a lot of mixed information about out there about adaptations ence like asia gone. And I think that relates to what I said earlier, which is that the definition of an adaptation has not really been summoned um in various communities.

It's different in different communities and it's generally um used as a matter of convenience rather than really strickly defining what IT is and hopefully we ve defined IT um accurately and and broadly enough today is something that buffering stress on. The second part of the question is what does the scientific evidence say about the ababa to body stress response? They say quite a lot and they they say that the stress response can be buffer substantially by certain adaptation.

Mainly dark leafy Greens, crisp hs vegetables, uh oh, aganda lines, main and choga. And of course all the behavioral things that are critical list off in a moment. And then the third portion of the question is, is there any solid evidence that hasn't affect on neurotransmitters, ors or the h pa, which is part of the stress modulation access?

The best evidence is that adapt gans can reduce cortile itself. There is very little evidence that adapt gans can directly modulate neutral smiters or neuroscience latters like dopamine e serra in its ata. But by adJusting the timing and levels of courteil, especially in the afternoon and evening, that is going to have indirect effects on levels of dopy north and effort seta anserre ony, but not direct effects.

So the general country that makes for an ideal diagonal schedule, heard of nocturnal, or the opposite, is Diana being a wake during the daytime and sleep. The ideal of landscape of newer transmittals is higher levels of dopamine, north and afan ef an in the early part of the day, and cortisol, so called cattle dobin, or an f, an f, an f. And high levels of court, is all early in the day, as directed by sunlight, exercise, caffeine, hydration, movement, all that stuff being awake and busy and outside or indoors with bright lights and moving about in the early part of the day and into the early afternoon.

That's the best possible way that we are aware of to try get those cats al means released at the highest levels in the early part of the day. And then the ideal contour of a twenty four hour cycle be in the later half the day, the evening and nighttime. You have higher levels of things like serotonin, the garbage c system, all the things that are somewhat sensitive in preparing you for sleep, and lower levels of the catch cold means in court, as all as I described before.

So to directly answer the question, is there any evidence that adaptation can alter your newer transmitters? Yes, but only indirectly. And yet, that indirect control over neurotransmitters ors is substantial and is important.

And if you do what I described, such as getting morning sunlight, ideally, you'd get little bit a deliberate cold water exposure, by the way, to boost a general and an afra dopy category ans early in the day. So quick, one minute cold shower even, or three minute cold shower, you have access to a nice bath early the day, plus some sunlight. Doesn't matter which one you do first.

Doing that early in the day is really going to create that peak of cortical dopamine e eena from early in the day. I can't emphasize how benfica, al all of that can be um and exercise, if you can early in the day. Some people can't exercise till later in the day.

I'd rather see people exercise later in the day than not at all, provided IT does not disrupt their nighttime sleep, which, of course, sleep is the foundation of mental health, physical health and performance. So yes, there's modulation on there are transfers, but most of those are downstream of the effects on court is all that we've been talking about. So we've defined nutritional adapter gins supplement based adapt to gans, although I don't really like the word supplements anymore unless we're talking about vitamin supplements for reasons to be talked about earlier.

And then there's the third category of adapted genes, which are the behavioral tools that you can use to buffer stress, which qualifies those as an adapted. And I think it's really important that we always keep in mind that, yes, there are supplements. Yes, there are prescription drugs out there.

In fact, there are prescription drugs that you can get from a doctor that will potentially zero out your court as all. But most doctors are very reluctant to prescribed those drugs because courters all provides a very important and functional role. Early in the day, behaviours are very effective at reducing cordial.

What are the most effective behaviours to reduce cortisol? Well, we talked about one to restrict court is all the early part of the day, which is viewing morning sunlight. But how would you buffer courters on the late afternoon? It's going to be all the things associated with reducing stress.

For instance, ten minutes, or even my laboratories and other laboratories have shown, is even five minutes a day of just what would be called mindful. This meditation, very simple. You don't need to overcomplicate this.

You could use a great APP, like the waking up APP, or another APP of the sort. Or you can simply sit down, eyes, clothes, breathe through your nose, and just concentrate on your breathing. Every time you, you're mind, drift to something else, bring you back to your breathing that's shown to reduce stress.

You could do a five minute delivered breath work practice. My laboratory is published. Work related to that. The breath work practice could be any number of things. The two that I recommend the most would be double in hail, followed by a full excel, and then repeat for a period of five minutes.

Known to substantially reducing anxiety, stress and the various physiological systems associated with arousal, you could also use box breathing in hell, hold x hal, hold for equal durations for a period of five minutes will substantially reduce stress. I'm a big fan, as many of you know, of yoga edra, which involves is no movement that involves just lying there listening to a script, lots of yogananda, a scripts available online. If you're not interested in the intentions and other things, including yogananda, you can buffer stress using an adapted in like sdr non sleeve deep breath.

If you're interested in chinese sorts of things, there's A N sdr protocol that's ten minutes long. Just put my name huberman and nsd r into the search browser on youtube and virtue is provided in nsd r that's completely zero cost and works very well for reducing stress. IT will also help teach your system and teach you how to um learn to fall asleep Better at night.

So any of those practices, five to ten minute breathing practice or meditation or a, uh N S D R yoga ea, if you can do longer, twenty or thirty months in the afternoon that's known to buffer court is all substantially as well. Anytime you're encountering stress in real time, I highly recommend a tool over and over because it's so effective. The fastest way we know to buffer stress and calm down is the so called physiological side.

Big in hill through the nose till your long's are empty, but then sneak a little bit more airbase a second in hill maximum inflated the lungs than a long x sale until your lungs are empty. One to three of those will reduce your stress substantially over time. That should reduce.

That is buffer your court. As all acting is an adaptation. There are a lot of things.

You take a hot bath, you take a hot shower, you can listen to some pleasant music. No, anything that reduces your stress technically is an adapted. And so I hope i've surely answered your question by yours.

I mean, this, of course, this answer is going out to all of you. This was a question that was asked by Justine deva locky. I hope I pronounce that correctly.

Justine, mean, thank you for that question. I think there are a lot of people interested in adapt gins. So now, you know, you can use nutrition such as crisis vegetable, dark leafy Greens.

And I should also mention, if you're not interesting enough calories each day, well then you are going to be in a mild mode of stress. That's not to say that some people shouldn't take in fewer calories than they burn in order to lose weight. Some people really need to do that for their health, for whatever other reason.

But if you restrict calories too much, you are going to increase. Court is all output. So keep that in mind. So in just sufficient calories for you and for your goals, aim to get dark leafy Greens and Christophers of vegetable les, don't overcook them if you want to explore supplements, best supplements. The act as adaptations.

Ins are going to be, uh, uganda lines main and shaggy one or two or three of those, although you are going to pick one at, recommend us ganda. Six hundred milligrams per day taken in the later half a day. And then they're the behavioral tools that we just talk about now, which are anything that reduces stress, can reduce court is all.

And in doing so are technical adaptations. If you want to know more behavioral tools and other tools for adJusting stress and learn more about adam, we did a whole episode called mastering stress. So you can look to that IT.

That evolution also pretty clearly defines. I like to think what short term, medium term and long term stress really are. He even mind, stress is part of life learning how to work with IT had to dance with IT had a buffer IT is terrific but zero ing out court is all is not the goal.

The goal is to learn to module and control your court is all. And that's really what adaptations are all about. Thank you for joining for the beginning of this asked me anything episode to hear the full episode and to hear future episodes of these.

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