00:21:29 · Andrew Huberman, Daisy Wolf
[00:21:29] S0: I do. I have the red lens glasses. We designed some of those with Roka. I I think here's an important thing that also born out of a conversation between Elon and Mark online where I think... Oh, no. It was Lex and Mark, and Elon jumped in. You know, that Mark said, I I stopped drinking because of Huberman, but but I'm not gonna do any of that blue light shit. That's that's what he said. So That sounds like it. His words. There is huge variation in terms of people's sensitivity to blue light at night. And I think a lot of people think the lights have to appear blue, but bright lights, white lights, yellow lights have short wavelength light. So that's what we're talking about when we're talking about blue. Some people are very sensitive to it. It spikes their cortisol, it disrupts their sleep, even as little as a 100 lux, which is very dim, through closed eyelids. Other people are less sensitive to it. We don't know how that works. It doesn't seem to be related to how light or dark somebody's eyes are. My eyes are just very sensitive to light. So that at night, if I get a lot of bright overhead light, I have trouble falling asleep, or I fall asleep, and I wake up in the middle of the night. So if I dim the lights or I wind down glasses, feel much better. So I think there is kind of a split. We don't really know what the underlying reasons are, but in any case. [00:22:43] S1: I was upsold on blue light blocking contact lenses the last time I got my contacts prescribed. And my husband says it makes my eyes look freaky, but I was like, I'm not going back to
00:22:43 · Daisy Wolf, Andrew Huberman
[00:22:43] S1: I was upsold on blue light blocking contact lenses the last time I got my contacts prescribed. And my husband says it makes my eyes look freaky, but I was like, I'm not going back to [00:22:53] S0: So they blue light you. [00:22:53] S1: The ophthalmologist. [00:22:54] S0: Yeah. You need some short wavelength light during the day on your skin and in your eyes to generate vitamin D, for instance. I mean Yeah. UV light is not across the board bad. I should mention that when the sun is low in the sky, the UV index is very low. I mean, one of the reasons that you can look at the rising sun or the setting sun and it doesn't hurt your eyes Mhmm. Is because there's this phenomenon of atmospheric Rayleigh scattering where the short wavelengths like UV are filtered out. When the sun is overhead, it's extremely bright. Yeah. It's painful to look at. That's because you're getting a lot more of the shorter wavelength light reaching your eyes. So if people are concerned about UV exposure, morning and evening or late afternoon light exposure is very low UV. Or you can just look at the UV index. It's, you know, with a Totally. Google search or something. [00:23:40] S1: Did you take any supplements or medications yesterday? Loads. Quickly took them off. Sure. Right.
00:23:49 · Andrew Huberman
[00:23:49] S0: So this is not a promotional, I want to be very clear. This is what I've done, and what I've actually been doing most of these things since 2012. So I do take AG1 twice a day. I do that in the morning, usually right before my first meal of the day and in the evening. People say, okay. That... That's because they're they're a sponsor of the podcast. I use it just as I describe it as a cover nutritional basis where if I didn't eat enough fruits and vegetables or something, can cover any gaps. I like it. So I've been doing that for a very long time, long before I knew what a podcast was. I take fish oil. I'm a big believer in high doses of EPA omega threes. There's this whole debate about omega six to omega three ratios. These days, I find the most efficient way to get above a gram of EPA per day, and not just above a gram of fish oil, is to take Lovaza, which is a prescription omega three. It also... All the heavy metals have been extracted, so you don't have to worry about that. And there are generic versions of it, so it's pretty inexpensive now. So I think people might wanna take Lovaza. They might not, but I take Lovaza. I take some vitamin d. I take three to five thousand units of vitamin d three. And my morning supplement ingestion includes... I actually I actually believe in some of the herbal supplements just based on my blood work. I take four hundred milligrams of something called Tongkat Ali, which is an Indonesian ideal... There are a couple different versions, but I take Tongkat Ali, it's known to help the unbinding of something called sex hormone binding globulin from testosterone, so it frees up testosterone a bit. Men and women can take this. I don't have any financial relationship with the companies that sell it, so I take the Solaray version. It's also the the least expensive. So... And I I do that. I take I take something called p five p, which is a vitamin b six derivative. I take fifty milligrams of that. It's a... I take that to slightly reduce prolactin. I don't have high prolactin, but I do that. In the morning. You sort of want to amplify the cortisol and so called catecholamine, so dopamine, norepinephrine, epinephrine kind of milieu, and it can assist with that a bit. And let's see, what else? Oh, I take N acetylcysteine, six hundred milligrams a day, it's a glutathione precursor.
00:26:24 · Andrew Huberman, Daisy Wolf
N acetylcysteine, there's a really nice study showing that N acetylcysteine, six hundred to nine hundred milligrams taken three times per day can reduce the likelihood that you will catch flu. And they did this study by exposing people [00:26:41] S1: I other people with flu only take it if I feel like I'm getting
00:26:43 · Andrew Huberman
[00:26:43] S0: Great. It can make your nose run a little bit. It's a mucolytic. It's actually used in other contexts and dosages for cystic fibrosis, which is the buildup of fluid in the lungs. So, it's a pretty powerful tool. I take it once per day, and if I'm feeling run down, if I'm traveling, or if I'm around somebody who's sick, I'll pick three times a day. It can also perhaps help shorten the course of a cold or flu. But I learned this trick from an ER doc who was working through the pandemic and needed to stay healthy. But the data in that paper, and I can provide you a link if you want, are pretty interesting. The sort of transmission of flu in this case was, I think it was in the mid seventy percentage points of people who took the placebo got the flu by being exposed to clearly flu virus, and I think that number reduced to the high twenties in the group that took N acetylcysteine. You'll have to double check on those numbers. So pretty impressive. I figured safe, increasing glutathione's safe, so why not? No financial relationship to any company that sells it, but they're all pretty much equivalent. And then with lunch, I take a multivitamin. I take two digestive enzymes. I definitely think that can help. If somebody gets itchy after food or thinks they have food allergies before you run off and do some expensive food allergy analysis or something like that, or treatment, recommend there's a there's a enzyme to... That you can take before you eat any histaminergic foods, completely transformed my relationship to food because I can eat pretty much anything now.
00:28:18 · Daisy Wolf, Andrew Huberman
[00:28:18] S1: Cool. [00:28:18] S0: This was a tool that was actually suggested to me by a colleague at Stanford, which doesn't necessarily mean it's a clinical study, but makes sense. If you're not making enough of the enzyme to process histaminergic foods, you can imagine you might get some uncomfortable symptoms. Yeah. [00:28:33] S1: I'm a very allergic person. I feel like I need to know that.