Dr. Andrew Huberman - The Foundations of Physical and Mental Performance
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- Опубліковано 6 чер 2024
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Resources from this episode: tim.blog/2023/03/08/dr-andrew...
cc: @hubermanlab
Andrew Huberman, PhD (@hubermanlab), is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford University’s School of Medicine. He has made numerous important contributions to the fields of brain development, brain function, and neural plasticity. Work from the Huberman Laboratory at Stanford Medicine has been consistently published in top journals including Nature, Science, and Cell.
Andrew is the host of the podcast Huberman Lab, which is often ranked as one of the top five podcasts in the world by both Apple and Spotify. The show aims to help viewers and listeners improve their health with science and science-based tools. New episodes air every Monday on UA-cam and all podcast platforms.
Please enjoy!
[00:00] Intro
[01:39] Inspirations and principles.
[04:13] Sleep, nutrients, exercise, light, and relationships.
[16:12] Making movement matter.
[24:42] Striving to “be like a mule” on Sunday.
[26:43] The neurological processes of cultivating the physique.
[30:31] Monday.
[45:06] An aside about cheat day.
[46:17] Tuesday.
[48:48] Wednesday.
[50:39] A strong neck is more than just an appealing aesthetic.
[57:13] Thursday.
[57:28] Friday.
[58:36] Saturday.
[59:29] A recap of how the days synergize with one another.
[1:05:14] Nordic curls for boys and girls.
[1:08:08] Minimizing shin splints.
[1:10:55] You say soleus pushup, I say seated calf raise.
[1:13:56] Flat feet, Tabata, and self-coaching.
[1:15:41] The holy trinity of Andrew’s sleep stack + one.
[1:20:36] How the first half of your day should differ from the last half.
[1:22:46] Dutch bicycles or bust.
[1:24:21] Omega-3 supplement nausea.
[1:26:24] EPA dosage, Carlson’s oil on oatmeal, and sushi.
[1:27:49] Benefits of EPA.
[1:28:14] How EPA (and, in general, food) affects mood.
[1:33:21] Are you eating enough nattō and Bulgarian yogurt?
[1:35:47] Rhodiola rosea.
[1:40:57] Tongkat ali and Fadogia agrestis.
[1:42:50] Yes, men depend on estrogen too.
[1:44:43] Fine-tuning fertility (and, by proxy, vitality).
[1:53:13] Benefits of afternoon de-light.
[1:55:03] The highs and lows of self-pleasure in the modern era.
[1:58:40] Optimizing the health of one’s reproductive material.
[2:03:31] Is your smartphone sterilizing you?
[2:09:21] Lessons learned from IVF.
[2:16:05] The consequences of having more than two drinks a week.
[2:17:24] Cocaine? Just say no.
[2:19:01] Concerns about cannabis.
[2:28:35] Changing thoughts on psychedelics.
[2:35:26] Raising research funds with Huberman Lab premium.
[2:39:05] Andrew’s clinical psychedelic experiences.
[2:47:48] A reminder not to trust street drugs, kids.
[2:48:56] The exciting, seemingly endless applications of psychedelic research.
[2:55:35] Parting thoughts.
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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Like Tim Ferriss on Facebook: / timferriss - Навчання та стиль
Brought to you by Athletic Greens’s AG1 all-in-one nutritional supplement athleticgreens.com/tim, Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating eightsleep.com/Tim, and Protekt’s REST sleep supplement protekt.com/tim
Iam not good English speaker I wanna read your book 4 hour work week and I have the book but I don't have audiobook how can I have audio book for free?
Q
Why would I listen to you on health. You look incredibly average athletically.
you are the best
i sense a huberman/ferris book collab
Thank you for hosting me Tim! I always learn from your podcast and books and getting to share knowledge and learn from you in person was a true honor for me!
Dr. Huberman, your humility and desire to never stop learning are as inspiring as your knowledge. Thank you!
Thank you. 🙏🙏🙏
Thank you Andrew for your invaluable knowledge and just being an all around great guy!✌🏼
Thanks for everything you do, Andrew.
Good stuff brother. Do NOT be afraid of psilocybin ❤ you will benefit immensely from it. Cheers and thanks.
Sleep, nutrients, exercise, light, and relationships. Five words. Five life commitments. Keep up with the good work you all out there!
All stuff we already all knew.
@@compedium True. But it’s a good simple reminder of what to focus on. At least that was my takeaway.
I can write these 5 down verbatim...yet I havent figured it all out yet. Still have sleep and sunlight to get more of. 😢😂
I enjoy going to bed
Tim walked so Andrew could run.. we appreciate you guys 🙏
I love the way Tim Ferriss interviews. He doesn’t butt in with a silly question every other point that’s made
Yes. Good point
Really?
I think he's a terrible interviewer
Ask a question, talk about his own experience, laugh heartily in a false way
Keep laughing
Before all that he's asked a question
So.. question.. personal story.. false laughter... repeat question... more stories and laughter...
then ask question proper, 10 mins later
because Tim now has affiliate links!
@@backfru Well I was comparing him to someone else I shall not name because he’s a sweet guy and has great guests but I cannot stand to listen. But so far Ferris’s doesn’t piss me off.
I gotte be honest. I really do love the energy those two have. Admiration and respect for each other. Two men contributing to society. This just makes me happy. Thank you two so much for this video and your work.
They realy do contribute to society
I was thinking exactly the same, I really admire both of them!
Timestamps on the website, but not very informative:
[05:20] Inspirations and principles.
[07:51] Sleep, nutrients, exercise, light, and relationships.
[19:30] Making movement matter.
[27:37] Striving to “be like a mule” on Sunday.
[29:32] The neurological processes of cultivating the physique.
[33:20] Monday.
[48:48] An aside about cheat day.
[50:09] Tuesday.
[52:35] Wednesday.
[54:23] A strong neck is more than just an appealing aesthetic.
[1:00:32] Thursday.
[1:00:47] Friday.
[1:01:56] Saturday.
[1:02:46] A recap of how the days synergize with one another.
[1:08:23] Nordic curls for boys and girls.
[1:11:14] Minimizing shin splints.
[1:13:47] You say soleus pushup, I say seated calf raise.
[1:16:42] Flat feet, Tabata, and self-coaching.
[1:18:32] The holy trinity of Andrew’s sleep stack + one.
[1:21:47] How the first half of your day should differ from the last half.
[1:25:24] Dutch bicycles or bust.
[1:26:55] Omega-3 supplement nausea.
[1:28:48] EPA dosage, Carlson’s oil on oatmeal, and sushi.
[1:30:00] Benefits of EPA.
[1:30:34] How EPA (and, in general, food) affects mood.
[1:35:38] Are you eating enough nattō and Bulgarian yogurt?
[1:38:00] Rhodiola rosea.
[1:43:09] Tongkat ali and Fadogia agrestis.
[1:45:00] Yes, men depend on estrogen too.
[1:46:47] Fine-tuning fertility (and, by proxy, vitality).
[1:55:11] Benefits of afternoon de-light.
[1:57:07] The highs and lows of self-pleasure in the modern era.
[2:00:03] Optimizing the health of one’s reproductive material.
[2:05:41] Is your smartphone sterilizing you?
[2:11:05] Lessons learned from IVF.
[2:14:55] Why you might consider selecting “Email receipt” at checkout.
[2:17:52] The consequences of having more than two drinks a week.
[2:19:09] Cocaine? Just say no.
[2:20:50] Concerns about cannabis.
[2:29:46] Changing thoughts on psychedelics.
[2:36:31] Raising research funds with Huberman Lab premium.
[2:40:12] Andrew’s clinical psychedelic experiences.
[2:48:15] A reminder not to trust street drugs, kids.
[2:49:15] The exciting, seemingly endless applications of psychedelic research.
[2:55:45] Parting thoughts.
MVP! Thanks so much man!!
Btw people, for the cheat day tangent - it's actually at 45:00
Check the description
@@Gurb27niiice. Pretty sure it wasn't there yesterday when I checked
Thanks for this -really useful. Just a heads up, the titles seem to be around 2-3 minutes displaced from the actual time stamps. Could be something to do with the editing of the video but just noting that.
I could listen to these two talk for a whole day. Thank you, Tim and Andrew for all the good that you've done!
These two are f^cking insufferable.
I agree! However, it seems to me, Andrew talked 90%
Excellent chat lads. Unbelievable value per second of time here. For anyone unfamiliar with Andrew's channel, Tim extracted as many highlights as is possible in a 3 hour chat - incredible job Tim. There's *much* more pure content like this on Andrew's channel. What a time to be alive.
Tim is one of the true original podcasters, and still no doubt one of the best and most respectful. He ask's the right questions and is thoroughly researched.
OMG my 2 most listened podcast gurus together!! What a gift!!!!!!
How can you not love Andrew. Aside of all his contribution to the community, he seems to be such a down to earth guy. Always gives back respect and love to people he has learned form. Protect him at all cost.
I refer to him as "uncle Andrew" when I talk to my husband😍 I love how genuinly curious he is about human beings and how deeply he thinks about that. Listening to him organizes my mind better, I don't know how to explain it better❤
this two gurus has made a huge impact on my life forever grateful and thankful for both of you
So good. I can’t be grateful enough for your willness (from both of you) to share your work. Huge thank you from France 🙏🏼
First time I listened to Tim’s & ❤️ but I listen to Dr Huberman EVERY SINGLE DAY while working around the house or while lifting weights at home. I never thought I would like Science so much . I am a 60 yrs old active woman.and I learned abt neck’s exercise long time ago from the legendary Jack Lalane. He used a book, I have been using a 2lbs dumbell. My favorite HITT is battle rope that I attached on my great room’s sofa .And I practice 15 mins every other day after dinner.Then I take a cold shower. As for Tim’s issue with omega 3… I was told that the ones prescribed by doctors are better quality. Since I practice time restriction eating daily, I take four capsules a day after dinner along with the other supplements. I also keep them in the refrigerate . And I sleep peacefully eight hours straight . Thank you both for everything.
Thanks for helping us get an idea on how to get a grip on our health. So many people don’t know where to start so they never get started. I’ve been following Huberman’s fitness toolkit for the past 6 months or so and I’m feeling amazing, making a ton of progress, and I’m finally in great shape, physically and mentally. Keep sharing this valuable knowledge with the world!!
I really appreciated this conversation. Huberman has always provided some of the best layman focused scientific content which I feel is a public service. But I was especially honored by this raw and intimate conversation. Nice to get to know him a bit more as a fellow human being, flawed and searching like the rest of us. You are both appreciated, thank you for what you're putting out into the world.
Wow. What a real blessing it is to have you two share so much useable and effective information. At 25, I have found so much excitement in being as healthy as possible, thanks to shows like yours!
Main thoughts
- your feeling right now is really depneded on your last few days
- sleep,nutrition,exercise,lights, relationships : invest in each of them every 24hours
-final common path of whole nervous system is a movement
training :
Monday - Leg functional strenght work - 3 -4 sets - 4 exercises -
assist exercise - tib raise and calves (also seated) /sled,hip extension/knee exten (hack squat/quad ext.)) /knee flexion (GHR/Nord) - warm-up + 75min workout
Tuesday - heat and cold exposure - sauna,ice bath (hes doing 3x 20m sauna 3x 3-5m cold plunge)
Wednesday - easier Sunday (zone 2-3) 20-30minutes you can use row/airbik- prefer morning
Thurstday - tosro - press/dips/chins with tempo 50X0/ Neck - NEGLECTED MUSCLE !
Friday - short training 20min - fast twitch - airbike 20 on 10 off, jumping or plyo
Saturday - biceps/triceps/reardealts/ tib ( personal opinion add some core - planks/side planks/ pallof press) - 60-75minutes
Sunday - outside - sun - aerobic - zone 2 - nasal breathing - weight vest jog 75-90 - jog or 3 hours hike
Also enjoy once a week some multidirection sport (hes playing bedminton) extra beside workouts
Supplements -
Sleep - magnesium threonant ,apigenin (those two are best then : l- theanin, Myo inositol (not wake up to urinate)
EPA/DHA - Omega 3 - 1 gram of EPA per day with food - antidepresant effects up to 3grams a day
- probioticis is alsk antidepresant
L- glutamine - reduce crawing for sweets (same for a lot of EAA)
Rhodiola Rosea - adaptogen - 200mg before training - 30-60 min before workout - before HIIT or strenght workout
Testosterone - aswaganda (also trought cortisol - take late day) - cycle off adter 2 weeks
Tongkat ali (Indonesian ginsen) - energy/libido - 400mg aday early in day - he dont cycle (main with omega 3)
Fadogia agrestis - Nigerian shrub - 300mg - he dont cycle
TIPS AND THOUGHTS : gulp in morning, sip in evening
Every organ is different in morning then in evening
Morning a lot of light and alot of cortisol, in evening calm and dark.
HIIT increade REM and Deep sleep
Ability to move between driven and relaxed is important - Vitality
Vitality - how are you waking up into a day, effort should feel like a uppward spiral
Man shouldnt masturbate
Reciepes is big source of BPA also air born pesticides
Alcohol - its just bad, dont drink if you want to be healthy - its toxin - no more then 2 drinks a week
Dont use phone in pockate it decrease fertility - as any source of heat and radiation
Great !
Respect your time investment summarising all this!
Nice!
Wow. Such a great podcast! I idol the level of work you both offer to humanity and the world. History will remember you. Thank you, for all the great insight and truth-speaking over the years TIm.
Tim and Andrew, are true pioneers of our time! The number of innovative techniques for an optimal life is genius level.
Two of my favorite, intelligent, we'll spoken people together. Thank you so much for everything over the years and especially for today. Fantastic!
I don't know what to say, I'm just happy this is a inperson interview rather than a virutal one.. Back to normal :D
Thanks for the amazing content Tim and Andrew :)
I really liked the in person podcast.
Please more podcasts like that.
Awesome podcast! It's fantastic to have such respected individuals join together and provide so much valuable information to the general population. I've been fans of both Huberman and Ferriss for years. I'm incredibly grateful for all the insight they both bring to the table
I knew this was going to be an incredible episode even before I started watching, but can I just say that the view is also awesome! And seeing the daylight changes from bright morning sunlight to sunset adds a sentimental touch to this episode which just makes me so touched and happy and just deeply grateful for all the work that both of you guys and the team has put into this episode. ❤
Now we are harnessing the power of internet with such collaborations...
Hell yes, in person podcast! Love to see you two discussing, tons of knowledge in these 3 hours!
Psilocybin, LSD, shrooms and ketamine are absolutely life changing substances that have so much potential to help people with mental health issues.
Does anyone know where I can source them?
@@DestinyDonald-vc3cm #Yes, dr.johnsonshroom.
@@JamesMichael-kh6fk Is he on Instagram? 0:01
■Psychedelics definitely have potential to deal with mental health , they really helped me .
@@JesseScott-pc3kb 0:00 dr.johnsonshroom has been my supplier for sometimes now. No problem.
God, I love dr Andrew H. ❤ Tim as always you are amazing!!! Thank you both for making us richer in our minds🙏
One of the best podcast episodes I’ve ever heard, thanks guys! You definitely inspire greatness.
I can't even begin to describe how you two, Joe Rogan, Lex Fridman and Chris Williamson have influenced my life for the better in every aspect I can think of. The guest you invite, the wisdom you share and the tools you provide are not being told anywhere else in such an informative, yet entertaining way. To everyone I talk to nowadays that asks me, "hey where did you get that knowledge from", my response is always the same:
Podcasts are an absolute life hack.
Reading, fitness, diet, neck mobility of course as well haha, but still, this is such a great medium to absorb true wisdom about life.
Thank you, and this is coming deeply from my heart.
Same. These guys have changed so many peoples lives for the better. I don’t think anyone else compares to the ‘big 5’!
Those two are waay better than that three that you described
@@oneboy153 I go with Joe for a chill vibe, Lex because his guests are so varied and Chris for fast-paced knowledge bombs... They all have their positives.
Love you both...changed my life for the better in so many ways!
I ran several 100 milers (yrs ago), whether training or on race day, I ALWAYS felt like quitting during the 1st 5ish miles. The warm-up is a crazy thing. #random
This was an INFORMATIVE JOY to listen to during my Full Body Friday Condition-focused training session! thank you Andrew and Tim!!! And PS: I LOVE Natto!!!
My takeaway :
1. I should start working/studying on sunday night itself to set a tone for the whole next week.
2. Core conflicts won't let you have clarity about your life, so one has to go in and resolve them before starting your journey in the external world. I am proud that I did, and now I am ready for external journey.
Thanks to my fellow Solomdma therapist in Thailand for giving me this opportunity have access since Covid time, you have been one of the inspirations!
Two of the best content makers together. Mind.Blown.
Regarding nausea associated with consuming fish oil. I was also experiencing this when taking it fasted. Making sure to take it in the middle of a meal completely solved the issue for me. Hope this helps, great pod.
Loved, loved, loved this one! Such solid take-aways for optimizing health.
Thank you to you both. I feel so blessed to have stumbled across both your podcasts. You inspire me to learn every day 🙏🙏🙏
I live in Sweden, and agree 100% with all your points! It's amazing how much easier it is to live a healthy lifestyle with all these little nudges
That is amazing!! Two legends! 😁👏🏽👏🏽🔥🫶🏽
Both of you are my inspiration.. keep doing good works in spreading knowledge n wisdom... Truly for me, many of the lesson I take it to heart and life .. truly life changing
Always enjoy see in person podcast!!!
Dr. Andrew is my favorite guy ever, I love love his podcast!!
Thank you Tim.
Please can you take some time in one of your podcast to talk about seed cycling for women and their hormones? Thankyou
I have been listening to your pod via Spotify for awhile now. Glad to have found your channel on UA-cam. I like to have the ability to comment and read other’s comments also. Much love ❤️
face to face makes this podcast amazing !!!
I had a terrible time with sleep. I started taking large doses of NAC and Glycine. It’s been a game changer. I also do mouth taping. All of this has added up to a significant change in my sleep hygiene!
Love you, Tim! Do more in-person 'casts!! And continue to film them!
This will be extraordinary time, celebration of generousity, hard work, humanity. Can't wait to tune in.
Tim, and Andrew I admire you both. And I acknowledge that in the realm of fitness, I know very little. That said I have an amazing stretch for your shins and preventing shin splints. While standing, raise one foot slightly and rotate the foot to the inside imagine trying to get the bottom of the foot vertical, then imagine trying to touch your nose with your big toe. This stretch can give me charley horses to the outside of my shin. I used to get stress fractures in my shins as a kid. I haven't had any significant pain in my shins since starting these stretches pre and post-running.
There are sooo many applicable concepts and strategies here. Thanks to you both
What?!!! Andrew Huberman on the Tim Ferriss show?!! This is gonna be goooooood!!✌🏼
I've listened to many talks, but this is the most powerful motivational speech I've ever heard.
Thank-you for both of you giving this talk.
yeah, babyyy! I'm EXCITED for this one omg wow wow wowzers
Now this is why internet it's just great, thank you very much for all the information to improve our lives that you give for free.
🥳 Astonishing content here!! Thank you Andrew and Tim to share your journey and wisdom with us. 💯💯 Keep doing this great work, cause you are here the world is a better place to live 👍👍👍 👍 👍👍 (...)
Thank you dear These conversations make life more meaningful. It is something great to look forward to.
Starting listening to podcasts with Tim Ferriss. Now the Huberman Lab is next on the daily podcast list. Both of them are sharing so much for the world and us to benefit and learn from. Big thank you to both for this episode
For Omega-3🐟: Nordic Naturals 1560 mg is great. It's lemon flavored so it doesn't have the fishy aftertaste. It's also third-party purity tested, which is nice. Also, great interview, as always.
Two legends!!! Thank you ❤
Two of my favorite people!
Two of the all time greats, thank you
After Huby convinced me to train more, take early morning cold showers, light exposure and take Omega-3 supplements I'm now going to add to neck workout. My girlfriend is starting to worry..
Love both of these guys, learned so much from each and what a pleasure to watch them!
Two of my favourites 🙌🏼
Looking forward to the next time you two get together. y'all stimulate my "never give up" gene
I first met Andrews podcasts. Wonderful. My motivation for many things, even learn English.
Evening to you both
Individual Design is paramount.😀
Body and mind! All at once.😇
Thankyou for your continued shared work.
💜
So so so much knowledge, thank you both
Great value here. I took notes when Huberman was talking about the details of his specific physical health targets.
I hope I apply this seriously, this was a really good one. Great work
Amazing conversation!!!
Tim should do more in person podcasts. Atleast once a month
I am from Bulgaria,and hearing dr Huberman talks about our yoghurt, makes me proud.
I love Tim! I may have repeated this several times during the podcast lol! I love his excellent questions! I love his excitement with those questions lol! So so so good! I so appreciate that he does these podcasts!
He has such a calm and soothing energy..
So good to listen to this while im working out.. im going to try tib raises 🙌💪🙏
This is the most detailed interview with Andrew!
Finally a proper video pod, I'll listen to way more if they're on vid. Way more engaging
Thank you Dr Huberman for making me cruise all over the place to find the Bulgarian yogurt. It is indeed delicious, but I will keep the Kirkland Organic Greek Yogurt . It is low fat and has 18g of proteins per serving versus 6g, I am on TRE & need to consume at least 75g of protein within two hours. Thanks for everything .
Phenomenal gents! Loved every minute.
I have been in love with both of you since you came on the scene decades ago lol❤ I have learned so much from you guys. Thank you for sharing your lives and knowledge with us!!!❤you!!!
Damn, I need to get smart and my own podcast quick!!! Agree, these two are rockstars!
Oooo in person interview, sweet!
two of the dopest humans on the planet, thank u both!!!!!!!
Thank you for the SUBTITLE!
Tim Armstrong was my hero growing up!!! It's so fun to hear Andrew mention him and know we share such similarity in that respect. 😝
Thanks Tim for yet another Brilliant Podcast
1:24:54 same, Tim! I was getting nauseous & a little dizzy at higher doses of omega-3 fatty acids so I lowered it too, I gave it to my dad who has bouts of vertigo, and he was sharper for a couple days then, after day 3, every time he took it, he got vertigo again. He has since stopped. I had those tube surgeries for my ears 3 times before age 6 so I know I’m sensitive to inner ear issues. It would be interesting to hear if anyone else had a similar experience
@hubermanlab and Tim have impacted my life so much. Thank you guys! This is great
Two of my favorite people! 👍🏽
I love this men. Such a great contribution to my life ❤
Tim and Andrew in 1 podcast is like finding a gold mine ! 2 nice guys. Thx both !
A H is the most talented and knowledgeable speaker .. the way that he explain .. so focus in the theme .. understandable.. for everyone .. he probably help huge amounts of people in this broken world .. he is a gem .. ❤
The in person podcasts just have a better flow and energy. Thanks to both of you legends for continuing to share knowledge and ways to improve 🤙
Found this wonderful great flow and leaŕned so much
Thanks for sharing such encoraging info to rediscover my body and get it back mooving and out of lockdòwn which Ì had got stuck in🎉
I liked this one soooo much! It was extraordinary as Andrew is... and more. I didn't know Tim before and what another nicest guy (Subscribed!). I had to say that the Psychedelics part was quite impressive. A certain community often mentions about the importance of "representation". WOW! Psychedelics really deserve the kind of representation by these two amazing guys.
After listening to Andrew's podcast on cannabis, I never would expect this from him. And of course, if I consider all the testimonies about Psychedelics' experiences of very important and interest, Andrew's (always) genuine testimony would never be less or as interesting as what I already knew. I was quite surprised and related with most of his words about his experience in the way that it resonated deeply with my mind bending experience with -... imagine that... - CBD oil. Yup! A non-psychoactive experienced that changed my life.
I had a massive sugar addiction. I started taking EAA first thing in the morning before my fasted workout. I noticed it really calmed my cravings. Increased protein intake probably also helped (satiety).
Andrew Huberman is pretty huge! I might start training tibs more.
Awesome! The OG and the New G!
So good the podcast. Congratulations both of you! I would like to ask two questions: what netflix documentary did you talk about in the podcast? The second, you talked a lot about supplements, and based on their experience and study, which are the "must" ones for those who also do strength and resistance trainings but I'm just a little older (53). Thanks
Amazing Podcast