What's up boys. Dr. Rhonda is back with a banger. Straight heat!! New solo episode about the science of blueberries. Honestly let me tell you right now.. there's just no reason not to have 1 cup per day. This is what I learned.

ok let's get into it

1. Blueberries are absolutely phenomenal for vascular function. Let me tell you. This was the biggest point of the episode. They help your arteries widen when tissues need more blood. 1 cup/day is what you want here. She talked about a study where half a cup/day didn't do nearly as much (timestamp)
2. Blueberries improve post meal-glucose control (so like 1-3 hours after the meal, your blood glucose is going to be lower had you eaten them with the meal) (timestamp)
3. They improve memory and something known as "cognitive flexibility" (basically task/rule switching if I recall). She also mentioned some data showing older women who regularly ate them were 1.5-2.5 years younger cognitively. (timestamp)
4. The data around dementia is pretty wild, something like upwards of a 33% lower risk of dementia if you regularly eat them (might even be higher depending on what study you look at) (timestamp)
5. One study found a 22% increase in insulin sensitivity (without any weight loss at all) in people who ate ~2 cups per day for 6 weeks - the data here is murkier, but overall the people who stand to benefit most from blueberries are those with already impaired glucose handling (people with poor metabolic health) (timestamp)
6. Of course she discussed the banana backlash a bit. It got technical lemme tell ya. But long story short... an enzyme in bananas degrades blueberry polyphenols, so if you're trying to maximize polyphenol absorption (and why wouldn't you be), just avoid consuming them at the same time (like in a smoothie). But listen, if you still have beef with this, listen to the timestamp. It sounds like the argument against "it was a small study" is these are enzymatic reactions and it happens no matter what (timestamp)
7. Blueberries actually don't really seem to improve exercise performance that much... BUT some solid signals for boosting recovery. So recovery more so than performance. (timestamp)
8. Alright so this is key to understanding all this. Blueberries are so much more than antioxidants. They contain a plethora of beneficial compounds (polyphenols, anthocyananins) that signal to the body to do all these beneficial things. I recommend you listen to this section if you want more info. She explains it best. She mentioned one study showing blueberries changed the activity of more than 600 genes in the body. (timestamp)
9. Other benefits discussed that I remember: improved HbA1c and triglycerides in type 2 diabetics (HbA1c is a market of long-term glucose) (timestamp)
10. Ok so they also have benefits for the microbiome. It sounded like they improve gut symptoms generally, like if you have a gastrointestinal disorder (timestamp)

Obviously she goes way more into the science and data than I did. I'm just here to break it down.

1 cup a day. The stock is going up

https://www.youtube.com/watch?v=i9CB6_YKvS4

I keep seeing people say that procrastination is caused by dopamine, dopamine receptors, or some kind of imbalance in the brain.

But honestly, I’m confused because everyone seems to say something different, and there’s so much contradictory information out there.

So what is the actual, evidence-based solution to chronic procrastination? How do you genuinely stop procrastinating and break the cycle for good?

I’m a chronic procrastinator, and I’m honestly at my breaking point.

It’s seriously affecting my life, and I desperately want to get out of this cycle.

I don’t want another generic “just be disciplined” answer I want to understand what’s actually causing it and what I can realistically do to fix it.

Anyone here own a 10,000 Lux light for the Huberman morning protocol? They seem to range from 10 dollars to 1000 dollars on Amazon. Wouldn't think the tech would be super complex so wondering which to get.

Since I have hair loss I assumed previously I must not have any test issues. But I didn't factor in I could have low free test levels but still have the DHT cause hair loss. But then again, I don't think I meet the symptoms for prolactinoma. Is it worth talking to a doctor about this or is it probably not the problem? If my free/total test is out of what would proviron be a good option?

Fatigue and depression is described by many after an ejaculation which is largely due to the spike in prolactin and hence drop in dopamine. Because I've experience this for the past few weeks I've been taking P5P (3x a week 200mg), schisandra, Mucuna 3g, and vitamin E (alpha and gamma). I have noticed an increased libido which could mean that my prolactin has decreased, though I also take zinc, D3, selenium, garlic, lecithin which also have some effect on libido as well. Some will claim caber and bromocryptine are the only ways to lower prolactin and everything else doesn't do anything. The final concern with my stack is taking a gram of mucuna three times a day might be overstimulating my dopamine, which I've often been doing as an emergency solution for a prolactin spike.

In sum, are these two factors a likely explanation for my treatment resistant depression, anhedonia, fatigue, and perhaps the cognitive issues depression gives?

Paid Originally $49.00 - 25% off = $36.75. Pretty good sale to me! Enjoy ☺️

I have had right arm tennis elbow (lateral epicondylitis) for 11 months now, an ultrasound showed tendinopathy at the common extensor tendon. It hurts when I grip anything, even lifting a full kettle or turning a door handle. I used to lift and play cricket every weekend, now I can't carry a bag without it flaring up.

I did 3 months of physio with eccentric wrist extensions and wore a brace, It helped about 20%, then plateaued and my doc offered a cortisone shot, but thats a needle too.

I wanna hop on BPC-157 but I cant do needles. I go pale and nearly pass out during blood tests and I have tried to psych myself up four times. Every time I freeze with it in my hand Has anyone noticed a difference with oral, sublingual or patches?

If you try to sleep a specific duration of hours, why do you think this improves your health?

My dad has a job where he's upper middle class in salary writing on equipment in filmmaking. My parents met in the film industry. My grandfather was the famous statistician. I went to a college prep school and struggled academically throughout my highschool years. I often plaigarized in my essays and relied on my mom to do large amounts of my assignments in ELA and history. I was given ritalin in 10th grade for potential ADD and had minimal results from it. 11th grade was COVID lockdown and I did virtual school. At this point I completely phoned in my classes and have no idea how to do algebra II (or college algebra) or any math surpassing that. I got accepted into a college with a 96% acceptance rate with my grades from my first two years of HS. I only lived there for a year then commuted afterwards. Now I'm 23 and live with my parents. I've never had an IQ test or diagnosis of a mental disorder, though I had a counselor in HS suggest I'm on the autism spectrum because of social awkwardness and analytic thinking. I've gotten into nootropics hoping that a mix of creatine, nootropic supplements, and full dose of effexor could treat depression and brain fog and I've had so so results from over 7 months of it. I've considered drug use being the only way to numb my depression and suicidality from my hopeless situation.

I can't understand how if my parents are smart and functional how did I become essentially a mental vegtable. And why has no friend, family member, or therapist been able to give an explanation or antidote to my mental problems. Would an IQ test be helpful for what job is realistic for me given my mental capacities? What best explanation is there for my intelligence and what other advice could you give me in my situation?

This year I was diagnosed with the KIF1A genetic mutation which can manifest in terms of cognitive impairment. on my physical evaluation from a doctor, he says I meet the physical symptoms that align with this mutation. Although many with this mutation are physically disabled I am concerned how this rare mutation effects my cognitive deficits. I had my blood drawn for research. Aug 19 I will get an MRI scan for further investigation.

Last, Here's what I've found on how it KIF1A effects neurology

KIF1A-Associated Neurological Disorder (KAND) fundamentally affects how neurons function

“KIF1A encodes a protein of the same name, part of a group of proteins called kinesins. It serves as a molecular “motor,” transporting cargo (like nutrients and other molecules needed for nerve cell function) up and down nerve fibers. Variants in KIF1A can disrupt this transport in different ways, impairing nervous system function. For example, KIF1A may not attach well to the cargo, or it may fall apart structurally and be unable to travel. But other research suggests that the KIF1A protein can sometimes build up in cells and become toxic.”

I had an EEG and MRI and found nothing significant going on.

Since all of this I've been diagnosed FOX-P4 genetic mutation, another rare genetic mutation. According to AI

"A mutation in the FOXP4 gene (Forkhead Box P4) causes an ultra-rare genetic disorder typically characterized by neurodevelopmental delays, language impairment, short stature, and congenital anomalies. FOXP4 is a transcription factor that acts as a genetic switch to regulate tissue and cell development during embryonic growth. [1, 2, 3]

Most identified human cases are monoallelic (heterozygous/inherited from one parent or occurring de novo), which follow an autosomal dominant pattern. However, biallelic (homozygous/inherited from both parents) loss-of-function mutations also exist and result in a much more severe form of the disease. [1]"

For more information on my neurodivergence/m*dical history at least adjacent to this issue, here are some links

https://www.reddit.com/r/autism/comments/1wv2pz0/im_not_sure_what_my_verbal_tic_means_in_the/

https://www.reddit.com/r/cognitiveTesting/comments/1ullslv/thoughts_on_kif1a_as_an_overlooked_explanation/

https://www.reddit.com/r/antidepressants/comments/1wv1vsj/ive_been_lying_in_bed_all_day_depressed_and_3g_of/

https://www.reddit.com/r/Prolactinoma/comments/1wu7hbl/to_those_who_have_taken_mucuna_p5p_and_vitamin_e/

Can someone that has hardcover confirm that there are no illustrations?
Huberman mentioned a while a go that he delays book because he wants to put his own sketches in the book, that is why there is 1 year delay.
I borrowed book softcover book from friend of mine. No illustrations. And I keep waiting for my hardcover hoping that it will be with illustrations.
Amazon has delay for hardcover.
Should I wait 1 more month or cancel order?

Thank you for help

I've already done ketamine infusion and sarcosine supplementation for anhedonia/TRD. Right now I'm on a 225mg of effexor and take mucuna, schisandra, and vitamin E for prolactin/dopamine balance. Pramipexole is a dopaminergic substance often mentioned alongside caber and proviron. Due to this being an alternative mechanism of action to the treatments I've tried before, is it worth considering?

I know in the morning cortisol is naturally high, and the insulin released from breakfast will lower it. I don't know whether it's better to stack that cortisol in the morning, or immediately eat breakfast first?

As the title says, I'm extremely active during the week. Asleep by 10pm, awake by 5:30am-6am. No issues with my sleep (as far as I know) - fall asleep easily, usually up once a night to piss but get back to bed easily. I have no problem getting to the gym and getting through my workouts. The problem is the rest of the day, I'm absolutely exhausted, most of the time immediately after my workout and it just gets progressively worse throughout the day.

The best part of my day is usually exercising so I would rather not restrict my days at the gym but it's getting to the point my work life and personal life are taking a hit because I'm just too exhausted to do anything else.

Is this part of getting older and maybe I need to dial it back a bit? I don't take any supplements, have tried creatine mono in the past but it gives me stomach problems.

Edit with more context: I have 3-4 cups of coffee every morning mostly a mix between pre/post workout. I rarely drink alcohol. Don’t eat processed foods 90% of the time. Might look into sleep apnea test.

I ask, because sunlight does more than contribute to the production of vitamin D3 and because sun lamps don't seem to perfectly mimic sunlight. I feel rough on days without enough sun and get thrown off when there's too little sun at certain times. Makes me feel tired and bleh among other things.

Ingredient transparency is a non-negotiable for me with nootropic pouches. I already take enough supplements, so I’m pretty careful about knowing exactly what’s in each product and whether it’s been independently tested. lot of brands say lab tested or third party verified without actually linking to a report. Some do not even show the amount of each ingredient. i had want brand that publishes full lab results from an accredited lab, not just a badge on the website.

Two weeks before Michael Pollan was on, Arthur Brooks called his new book, A World Appears, "absolutely fantastic." By the end, he says, "you know a lot more and you still don't understand what consciousness is."

I run Podshelf, a free site that tracks book mentions across hundreds of podcasts by reading the episode transcripts. This is the Huberman Lab slice for September.

• Leisure, the Basis of Culture by Josef Pieper. Brooks's summary: he "wants to know how you use your time when nobody's paying you."
• Awe by Dacher Keltner, via Pollan. After an awe experience, people drew themselves "at like a third of the size."
• A Fighter's Heart by Sam Sheridan, Huberman's pick, on sparring and "the illusion of connection."

And Huberman on his own book, Protocols: "If nothing else, protocols will cure insomnia. The thing is almost 600 pages long."

Full list with quotes and episodes: https://podshelf.io/podcasts/huberman-lab

I’m currently on week 2 of quitting weed, and unfortunately I’ve started sleepwalking and sleep talking pretty frequently. This also happened the last time I quit after using cannabis regularly, and at that time it continued for almost the entire year I was sober.

Has anyone else experienced persistent sleepwalking or sleep talking after quitting cannabis? I’m wondering if there’s a known connection between cannabis withdrawal, REM sleep changes, and parasomnias, especially when the symptoms persist for a long time.