Andrew Huberman’s NMN & NR Protocol: Dosage & Brand

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Andrew Huberman’s NMN & NR Protocol: Dosage & Brand

Want to know what Stanford’s most interesting neuroscientist is up to these days? Dr. Andrew Huberman has been diving deep into something that could change how we think about aging and energy – and I’ve been following his work closely.

Here’s the deal: Huberman’s been experimenting with these compounds called NMN and NR. If you’re scratching your head, don’t worry – they’re basically precursors to something called NAD+, which our cells need for energy. Think of NAD+ as your body’s battery pack, and these supplements as the chargers.

What gets me excited about Huberman’s approach is that he’s not selling some fantasy of living forever. Instead, he’s asking practical questions: Can we feel better? Think clearer? Perform better? As someone who geeks out over brain science, I love that he’s bringing his Stanford lab expertise to questions that actually matter for everyday life.

I’ve spent hours going through his research and protocols (yes, I’m that kind of nerd), and what’s fascinating is how he’s testing these supplements on himself while keeping the scientific rigor intact. It’s like watching a scientist turn himself into a living laboratory – but with the careful precision you’d expect from a Stanford professor.

Let’s dig into what he’s discovered about boosting NAD+ levels and why it matters for anyone interested in peak performance. Fair warning: what you’re about to read might change how you think about aging and energy – it certainly did for me.

Andrew Huberman’s NMN & NR Dosage & Brand

I’ve been digging into Huberman’s approach to NMN and NR dosing, and it’s pretty interesting how he didn’t just follow the standard recommendations. He actually took the time to experiment and find what worked best for him – you know, real trial and error stuff, backed by his scientific background.

Let me break down what I’ve learned about how he figured out his daily doses. It’s not just some random numbers he pulled out of thin air – this guy actually tracked how different amounts affected his energy, focus, and overall feeling throughout the day. Being the scientist he is, he kept detailed notes on everything (classic Huberman move, if you ask me).

Supplementation Synergy

When it comes to NMN & NR supplementation, Huberman has honed his regimen to precision. In a recent AMA on the Huberman Lab podcast, he revealed that he routinely ingests 500 milligrams of Nicotinamide Riboside (NR) in supplemental form. NR, known for its potential to bolster NAD+ levels, finds its place in Huberman’s daily routine. In a recent Tweet, Huberman claims he uses Renue by Science as his go-to brand for longevity supplements and says they don’t pay him a dime.

But that’s not where his journey ends. Dr. Huberman also incorporates Nicotinamide Mononucleotide (NMN) into his regimen—a sublingual powder by Renue by Science that dissolves swiftly beneath the tongue. You can get a 3-month supply of NMN powder from Renue by Science for just $67 using code ‘brainflow’ at checkout. The dosage ranges from 1 to 2 grams daily, each granule holding the promise of NAD+ enhancement.

RELATED READING: Andrew Huberman’s Complete Supplement List

A Calculated Cocktail of NMN & NR

What I really respect about Huberman’s work is how he approaches testing these supplements. He doesn’t just pop both pills and hope for the best. He actually takes the time to try NR and NMN separately, carefully noting how each one affects him. Sometimes he’ll use them together to see if they work better as a team. Pretty thorough, right?

But here’s what’s refreshing about his whole approach – he’s not out here claiming these supplements will help you live to 150. His goal is much more practical: he wants sustainable energy to power through his busy days. We’re talking about the kind of energy that helps you crush your work and workouts, but won’t leave you staring at the ceiling at 3 AM.

From following his work, it’s clear that Huberman isn’t caught up in the whole anti-aging hype that surrounds these supplements. While other researchers are debating whether NMN and NR might extend lifespan (spoiler: we still don’t know), Huberman keeps it real. He’s focused on something much simpler: feeling and performing better today. And honestly, that’s something I can get behind.

The Benefits of Increased NAD Levels

Aging is an inevitable journey that every living being embarks upon. As the years pass, our bodies undergo a myriad of changes, and a prominent player in this complex process is the decline of nicotinamide adenine dinucleotide (NAD+). NAD+, often hailed as the “currency of life,” is a crucial coenzyme that plays a pivotal role in countless cellular processes. This decline in NAD+ levels has been implicated in age-related ailments, making it a subject of immense interest for those seeking to age gracefully and maintain optimal health.

Enter Nicotinamide Mononucleotide (NMN) and Nicotinamide Riboside (NR), two remarkable compounds that have garnered attention for their potential to counteract the effects of declining NAD+ levels as we age. These compounds, often referred to as NAD+ precursors, have been shown in human studies to bolster NAD+ levels in cells, offering a glimmer of hope in the quest to turn back the hands of time.

The benefits of supplementing with NMN and NR are multi-faceted. Firstly, these compounds hold the promise of bolstering cellular energy production. NAD+ serves as a critical component in the process of converting food into energy, and by replenishing NAD+ levels, NMN and NR may help rejuvenate cellular metabolism. This can translate into increased vitality and sustained energy levels, enabling individuals to maintain an active lifestyle and engage in activities they cherish.

Secondly, the role of NAD+ extends beyond energy production. It acts as a key player in DNA repair, protecting the genome from damage and ensuring the integrity of our genetic code. With age, the body’s ability to repair DNA diminishes, making it susceptible to mutations that can contribute to aging-related diseases. By elevating NAD+ levels, NMN and NR may aid in fortifying the body’s natural defenses against DNA damage, potentially reducing the risk of age-associated diseases.

Finally, NAD+ is intricately linked to the regulation of various cellular processes, including those related to inflammation and oxidative stress. Aging is often accompanied by chronic inflammation and increased oxidative stress, which can contribute to a range of age-related ailments, from cardiovascular issues to neurodegenerative diseases. NMN and NR, by replenishing NAD+, may help maintain a healthier balance in these processes, potentially mitigating the impact of aging on overall health and well-being.

While the scientific understanding of the full spectrum of benefits offered by NMN and NR is still evolving, these NAD+ precursors hold significant promise as tools for combating the effects of aging. As research continues to shed light on their mechanisms and effectiveness, individuals looking to optimize their health and vitality in their later years have compelling reasons to explore the potential benefits of NMN and NR supplementation.

Huberman’s NAD+ Injection Experience

Dr. Andrew Huberman’s relentless pursuit of vitality led him to explore the unconventional world of NAD+ injections. These injections offer a direct method of increasing NAD+ levels within the body by infusing NAD+ directly into the bloodstream, bypassing the digestive system.

However, Huberman’s personal account highlights the discomfort associated with NAD+ infusions. Many individuals experience nausea during the process, often requiring anti-nausea medication for relief. In Huberman’s case, he chose to forego additional medications, opting for minimal intervention.

Despite the initial discomfort, Huberman reports significant benefits from his NAD+ infusion experiences. These include improved sleep, increased vigor, and an overall sense of rejuvenation, particularly when recovering from illness. While his personal accounts are intriguing, it’s important to note that there are no formal clinical trials exploring NAD+ infusions for enhancing overall well-being at the time of Huberman’s statements.

Huberman’s willingness to venture into this uncharted territory underscores his dedication to self-experimentation and the pursuit of knowledge in the quest for vitality. His experiences serve as a reminder that the journey toward self-optimization often leads us down unexpected paths in the ever-evolving landscape of human health and wellness.

David Sinclair’s NMN & Resveratrol Protocol – Dosage & Brand

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David Sinclair’s NMN & Resveratrol Protocol – Dosage & Brand

Dr. David Sinclair is a tenured Professor of Genetics at Harvard University. He is an expert and pioneer in the field of aging. He is also the author of the best-selling book Lifespan: Why We Age & Why We Don’t Have To, and is the host of the Lifespan Podcast.

Dr. Sinclair has published groundbreaking studies regarding the benefits of NMN and resveratrol when it comes to anti-aging. David believes that not only can we extend our lifespan, but we can actually reverse it. He himself supplements with resveratrol and NMN, so let’s take a look at his protocol.

Dr. David Sinclair’s NMN & Resveratrol Supplement Dosage & Brands

NMN and resveratrol are the highlights of Dr. Sinclair’s anti-aging routine, which is one of the reasons he looks so young at 50. David discovered the anti-aging benefits of these supplements in his research lab at Harvard. So here is his daily NMN and resveratrol stack.

  • NMN – 1 gram daily in the morning (Buy here)
  • Resveratrol – 1 gram daily in the morning mixed with yogurt because taking it with a fat source increases its bio-availability (Buy here)

Benefits of NMN

NMN, also known as nicotinamide mononucleotide, is a groundbreaking molecule because it is one of the first longevity “substances” to be proven by science to extend lifespan. As we age, our DNA becomes damaged, and our body’s ability to repair that DNA decreases as well.

Here’s where NMN is the star – it actually maintains our DNA and helps to repair damaged DNA. Sirtuins are proteins that maintain the epigenome and are responsible for repairing DNA damage. When NMN is consumed it is converted to NAD+, and Sirtuins can only function in the presence of NAD+.

According to this 2014 study: “NAD+ becomes limiting during aging, affecting sirtuins’ activities…NAD+ decline is likely to be due to a NAD+ biosynthesis defect and increased depletion..Supplementing key NAD+ intermediates can restore NAD+levels and ameliorate age-associated pathophysiologies”

So by supplementing with NMN, we can maintain healthy DNA, maintain the epigenome, and repair DNA damage. Dr. Sinclair has not only said he believes we can live longer, but we can actually REVERSE aging. David supplements 1 gram of NMN daily in capsule form with his daily coffee in the morning. Do NOT buy NMN off Amazon, as they are extremely low-quality and have been proven to be flukes. While David doesn’t mention his brand, we recommend the same one Andrew Huberman takes, which is Renue by Science (code ‘brainflow’ for 15% off).

RELATED READING: Dr. David Sinclair’s Complete Supplement Stack

Benefits of Resveratrol

You’ve likely heard of resveratrol. It’s found in red wine, and one of the reasons drinking a glass at night has health benefits. Resveratrol is in a class of plant micronutrients known as polyphenols. Polyphenols are what plants make to fight disease or survive a drought.

One thing researchers like David have concluded is that inflammation is enemy number one when it comes to aging. Resveratrol has both anti-inflammatory and antioxidant properties, protecting you from some of the leading causes of death such as cancer, diabetes, and even Alzheimer’s disease.

Resveratrol protects the body from free radical cell damage. In addition, resveratrol promotes the activity of Sirtuins (those proteins we mentioned above), as well as promoting NMN.

Dr. Sinclair takes 1 gram of resveratrol in the morning mixed in yogurt. By taking resveratrol with a fat source, it improves its bioavailability. As with NMN, we don’t recommend buying resveratrol from Amazon. Do your research on a quality resveratrol source. We also recommend resveratrol in powder form by Renue by Science so you can mix it with a fat source.

RELATED READING: Joe Rogan’s Insane Daily Supplement Stack

Where to Buy

David has never mentioned what brand he uses because he uses his lab supply. As mentioned above, avoid Amazon at all costs. Check out this report below that tested 21 brands of NMN on Amazon. Astonishingly, 14 brands were found to contain LESS THAN 1% of the NMN they claimed to have.

That’s why we recommend going with Renue by Science. They were the first company to report third-party testing of the purity of its product and were the first company to engineer a sublingual NMN powder – making the product even more bioavailable. You can read more about the company here.

Creatine Reconsidered: Dr. Rhonda Patrick’s Evidence-Based Approach

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Creatine Reconsidered: Dr. Rhonda Patrick’s Evidence-Based Approach

The first time I heard Dr. Rhonda Patrick discuss creatine on a podcast, I dismissed it as just another supplement in the endless parade of miracle products. Like many, I associated creatine with bulky gym bros and protein shakes. But as I dug deeper into Dr. Patrick’s evidence-based approach, I realized I’d been wrong about this remarkable compound that our bodies naturally produce. Her passionate, yet measured advocacy for creatine supplementation isn’t about getting huge muscles – it’s about something far more fundamental: supporting our brain health, energy levels, and overall wellbeing.

Dr. Patrick’s personal journey with creatine supplementation reflects both her rigorous scientific background and practical approach to health optimization. As a biochemist and aging researcher, she doesn’t just blindly follow supplement trends. Instead, she meticulously examines the research before incorporating anything into her daily routine. And when it comes to creatine, the evidence was compelling enough to make it one of her staple supplements.

Rhonda Patrick’s Creatine Protocol: Dosage & Brand

When it comes to creatine, Dr. Patrick doesn’t just talk the talk – she maintains a consistent supplementation routine that she’s refined over years of research and self-experimentation. Each morning, she mixes 5 grams of Thorne Creatine Monohydrate into her smoothie or water, preferring this simple approach over complex loading phases that some athletes use. She’s particularly adamant about the timing, often emphasizing that morning consumption aligns with our body’s natural circadian rhythms and energy demands. I put the post on X below where she references taking Thorne Creatine.

What sets Dr. Patrick’s protocol apart is her insistence on creatine monohydrate specifically. While the supplement industry constantly pushes newer, more expensive forms of creatine, she sticks to monohydrate, citing its extensive research backing and superior absorption. “The fancy new versions of creatine aren’t worth the premium price,” she’s explained in various interviews. “The basic monohydrate form has decades of research behind it.”
Perhaps most interesting is how she adjusts her intake based on her diet and activity level.

As someone who occasionally follows a plant-based eating pattern, she’s noted the increased importance of supplementation during these periods, since meat is the primary dietary source of creatine. On days with intense cognitive demands or after particularly challenging workouts, she sometimes adds a second 3-gram dose in the afternoon, though she emphasizes that most people won’t need this additional amount.

RELATED READING: Rhonda Patrick’s Daily Supplement List

The Science Behind Creatine

Dr. Patrick’s fascination with creatine extends far beyond its well-known effects on athletic performance. In podcasts and on her blog, she’s painted a compelling picture of creatine as a cognitive enhancer and longevity supporter. “Most people think of creatine as just a muscle supplement,” she’s often said, “but its effects on brain function are what really caught my attention.”

At the top of her list is cognitive performance. She frequently cites research showing how creatine supports brain energy metabolism, particularly during mentally demanding tasks. In one memorable podcast appearance, she explained how our brains use creatine to recycle ATP – our cellular energy currency – and how this becomes especially crucial as we age. For women, she’s emphasized this point even more strongly, noting that vegetarian and vegan women often see the most dramatic cognitive benefits from supplementation, referencing this study.

Sleep quality is another benefit she’s discussed at length. While less commonly known, Dr. Patrick has pointed out how creatine can help maintain energy levels throughout the day, potentially leading to more consistent sleep-wake cycles. She’s shared personal anecdotes about noticing improved mental clarity in the morning after beginning regular supplementation.

Perhaps most intriguing is her discussion of creatine’s role in stress resilience. She’s detailed how adequate creatine levels can help our bodies better handle both physical and mental stress, citing studies showing improved performance under sleep-deprived conditions. For busy professionals and parents, she suggests this stress-buffering effect alone makes creatine worth considering.

RELATED READING: David Sinclair’s Supplement List for Longevity

Final Thoughts

What makes Dr. Patrick’s perspective on creatine so compelling isn’t just her scientific credentials – it’s her ability to bridge the gap between complex biochemistry and practical daily habits. While many influencers chase the next trending supplement, her unwavering support of creatine stems from decades of research and personal experience.

Unlike the supplement industry’s typical marketing hype, Dr. Patrick presents creatine as what it is: a reliable, safe compound that can provide meaningful but modest benefits to both brain and body. Her emphasis on consistency over quick fixes, and her transparent sharing of both the benefits and limitations, offers a blueprint for how we should evaluate all supplements.

The real takeaway isn’t just about creatine – it’s about the importance of looking past marketing claims to the actual science, something Dr. Patrick has consistently championed. As she often reminds us, the most valuable health interventions aren’t always the most glamorous – sometimes they’re as simple as 5 grams of white powder in your morning smoothie.

Here’s Why Rhonda Patrick Swears by Xylitol Gum

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Here’s Why Rhonda Patrick Swears by Xylitol Gum

If you regularly follow health and nutrition experts, you’ve probably heard of Dr. Rhonda Patrick – the biochemist who’s made a name for herself making complex science digestible for everyday people. While she’s known for deep dives into topics like metabolic health and longevity, one of her more practical recommendations has caught my attention: chewing xylitol gum. It might sound simple, but this small daily habit packs some surprising health benefits that Dr. Patrick has discussed extensively in her work.

In this article, we’ll look at why someone as scientifically rigorous as Dr. Patrick advocates for xylitol gum, and what the research actually says about its benefits. From dental health to potential metabolic effects, there’s more to this sugar-free substitute than you might think.

The Science Behind Xylitol

Funny story – I was actually chewing on some xylitol gum while researching this section. What’s this stuff really made of? Unlike what most people think, xylitol isn’t some fake lab-made sweetener. It’s a sugar alcohol that’s hanging out naturally in stuff we eat all the time – mushrooms, strawberries, even our own bodies make a tiny bit of it. Mind-blown yet?

The whole xylitol thing started with some Finnish innovation during World War II (leave it to a sugar shortage to spark creativity, right?). Running low on regular sugar, they turned to their birch trees and figured out how to extract this sweet stuff. Talk about making lemonade from lemons – or I guess in this case, sweetener from bark.

Look, I’m no chemistry whiz, but here’s what makes xylitol different from your regular table sugar: it’s got five carbon atoms instead of six. Yeah, I know, stick with me here – this tiny difference is huge. It means your body processes it totally differently. You get less than half the calories of regular sugar, it won’t send your blood sugar through the roof, and – this is the cool part – those cavity-causing bacteria in your mouth? They basically starve when they try to feed on xylitol instead of sugar.

Dr. Patrick gets super excited about this last part especially. When you pop some xylitol gum, you’re not just freshening your breath – you’re creating an environment in your mouth where the bad bugs can’t party. Pretty sweet deal, if you ask me.

RELATED READING: Dr. Rhonda Patrick’s Supplement List

Rhonda Patrick’s Xylitol Gum Brand & Protocol

While Dr. Patrick’s scientific work often delves into complex biochemical pathways, her approach to xylitol gum is refreshingly straightforward. Based on her various podcasts, interviews, and social media posts, she maintains a consistent routine – incorporating xylitol gum after meals and snacks throughout the day. The simplicity of this practice belies its potential benefits.

Timing, according to Patrick, plays a crucial role in maximizing the gum’s effectiveness. She emphasizes chewing immediately after eating, when food particles are still present in the mouth. This strategic timing isn’t merely about breath freshening – it’s about intercepting harmful bacteria before they can begin their detrimental processes.

When discussing specific products, Patrick has expressed her preference for PUR gum on X in the below post. This choice aligns with her scientific background, as PUR prominently features xylitol as its primary ingredient. This detail matters significantly, as many commercial brands dilute their formulations with other sweeteners, potentially diminishing the desired benefits. PUR gum is super affordable and is available on Amazon.

https://twitter.com/foundmyfitness/status/1261384536199323649

Interestingly, Patrick’s protocol doesn’t demand endless chewing. She recommends a focused 5-10 minute session after eating, suggesting that this duration provides optimal benefits without excess. This measured approach reflects her broader philosophy of evidence-based, practical health interventions that can be sustainably maintained over time.

RELATED READING: Dr. David Sinclair’s Supplement List for Longevity

Xylitol Benefits & Real-World Application

Let’s dive into what makes xylitol gum more than just a breath freshener and how to actually make it work for you in real life.

The benefits start in your mouth (obviously). When you’re chewing on xylitol gum, you’re basically creating an environment where cavity-causing bacteria throw in the towel. Dr. Patrick gets particularly fired up about this on her podcast because it’s not just about preventing cavities – it’s about overall oral health. The research shows that regular xylitol use can actually help rebuild tooth enamel, which I always thought was impossible.

But here’s where it gets really interesting – the benefits might go way beyond your teeth. Patrick has discussed how xylitol could positively impact your gut microbiome. Think about it: your mouth is the beginning of your digestive system, so it makes sense that what happens there could affect everything downstream. Some studies suggest xylitol might help with ear infections and respiratory health too, though Patrick emphasizes we need more research here.

Now, let’s talk about making this work in real life because theory is great, but practicality is better. I’ve found the easiest way is to keep packs of gum everywhere – your desk, car, bag, kitchen drawer. Trust me, if you have to go hunting for it after meals, you’ll probably skip it. And while Dr. Patrick uses PUR gum specifically, the key is finding a brand where xylitol is the first ingredient listed.

Timing is crucial – pop a piece right after eating, whether it’s a full meal or just a snack. Give it about 5-10 minutes of solid chewing time. I’ve learned the hard way that trying to multitask while chewing isn’t great – you either end up swallowing too much air or forgetting about the gum entirely (hello, bedtime gum discoveries in your hair).

Cost-wise, xylitol gum is honestly not more expensive than regular gum. For example, you can get 8 packs of PUR Gum on Amazon for like 10 bucks.

One crucial heads-up: if you’ve got dogs at home, keep this stuff locked away tight. Xylitol is seriously toxic to dogs, and they can’t handle even a small amount. Better safe than sorry – I keep mine in a drawer with a child lock after my friend’s dog got into her purse (don’t worry, the pup’s fine, but it was a scary vet visit).

And here’s a pro tip I learned through trial and error: start slow. Your gut might need time to adjust to xylitol. Some people get a little bloated or gassy if they go all-in too quickly. Start with one piece after your main meals, then gradually increase as your body adapts.

Tim Ferriss’ Titanium Tea – The Morning Cocktail Better Than Coffee

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Tim Ferriss’ Titanium Tea – The Morning Cocktail Better Than Coffee

After years of drinking 8-10 cups of coffee a day and looking for a better alternative, Tim Ferriss came up with a morning cocktail he refers to as “Titanium Tea”.

This “Titanium Tea” is hands down the best stimulant drink I have ever encountered. It provides a clean, non-jittery energy that will last throughout the day. Not only does it not give you jitters the way a double espresso would – it gave me the most energy I’ve ever had.

Here’s a quote from Tim’s blog that describes the benefits:

I’m a caffeine “fast metabolizer” according to genetic test results from 23andMe, Navigenics (since acquired), and personal experience. If I drink a cup of black coffee, I feel like a superhero for 30 minutes, then need two cups to get back to baseline. But…

When I use a blend of — say — green tea and fermented black tea, I’m combining slightly different pharmacokinetics and biological half-lives, so respective peak plasma (blood) concentrations of stimulants and other compounds are staggered. Instead of one single high point and then a rapid descent into fatigue, I have multiple high points. Rather than feeling amazing for 30 minutes and then fatigued, I can feel 20% more effective for 3-4 hours.

So let’s take a look at how to make this stuff.

Tim Ferriss’ Titanium Tea Ingredients & Recipe

To make Titanium Tea you will need the following ingredients:

You will also need:

RELATED READING: Tim Ferriss’ Daily Supplement List

Step 1: Brew the Tea

The first step in making Titanium Tea is to boil around 1 liter of water. After that, you will need to add the following to your steeper:

  • 2 Teaspoons of Pu-Erh
  • 1 Teaspoon of the Sencha Green Tea
  • 1 Teaspoon of any other of your favorite teas. I personally add another teaspoon of Yerba Mate

Brew the tea for one minute, then pour the tea into your cup, or blender if you prefer to use one. Then use the rest of the boiled water to steep the same tea leaves again, since they can be infused multiple times (we want all the caffeine).

Step 2: Add the Fixin’s

Now, this is where it gets interesting.

Now, we are going to mix 1 tablespoon of the Grass-Fed Butter and 1 tablespoon of coconut oil into the tea and stir it until they melt. Just toss in a pinch of turmeric and ginger, allow the tea to cool, and you’ve made Tim Ferriss’ Titanium Tea!

Be sure to have fun with this recipe and add your own ingredients if you like. Sometimes I add cayenne or lemon juice – whatever you think might be healthy and taste delicious.

 

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