Andrew Huberman’s NSDR (Non-Sleep Deep Rest) Protocol

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Andrew Huberman’s NSDR (Non-Sleep Deep Rest) Protocol
Ever woken up in the morning still feeling groggy, like you barely slept? Dr. Andrew Huberman has developed a practical tool for that: Non-Sleep Deep Rest, or NSDR. According to Huberman, practicing NSDR after a rough night’s sleep can leave you feeling refreshed and ready to tackle the day, almost as if you’ve had extra rest. NSDR is a unique, powerful method for deeply unwinding and resetting your body and mind. Whether you’re catching up on lost sleep or struggling to fall back asleep in the middle of the night, NSDR can be a game-changer. The best part? You can do it anytime, almost anywhere, making it a versatile tool for anyone needing a quick recharge.

What is Non-Sleep Deep Rest?

Non-Sleep Deep Rest, or NSDR, is a unique form of rest where your mind remains awake, but your body enters a state of deep relaxation. Often likened to yoga nidra, NSDR helps reduce stress and provides a powerful way to regulate your mental state, allowing you to reset and recharge without actually falling asleep. Dr. Andrew Huberman describes NSDR as a “deliberate decompression.” By focusing on specific sensations, NSDR shifts your brain from active thinking—like planning, stressing, or anticipating—to a state of pure relaxation and calm. This intentional shift in focus enables your brain to slow down, mimicking the restorative effects of sleep while keeping your mind gently alert. During NSDR, your body releases serotonin, activating the parasympathetic nervous system—the part of the body that supports relaxation and sleep. This process not only reduces stress but also refreshes the prefrontal cortex, the brain’s control center for focus and decision-making. In essence, NSDR is like hitting a reset button for your brain, allowing you to recharge and refuel, ready to take on what’s next. RELATED READING: Andrew Huberman’s Supplement Stack

Benefits of NSDR

Non-Sleep Deep Rest (NSDR) offers an impressive range of benefits that go beyond traditional relaxation techniques, making it a valuable tool for mental and physical well-being. Here are some key advantages of integrating NSDR into your routine:
  1. Enhanced Focus and Clarity One of the standout benefits of NSDR is its ability to “reset” the brain, especially the prefrontal cortex, which is crucial for focus, problem-solving, and decision-making. By intentionally shifting from a busy, stressed state to a calm, sensory-focused one, NSDR leaves you feeling sharper, more grounded, and better equipped to handle tasks with clarity and confidence.
  2. Stress Reduction and Resilience NSDR activates the parasympathetic nervous system—the part responsible for relaxation and recovery. This reduces stress hormones like cortisol, helping you feel calm and centered. Over time, practicing NSDR can build resilience, making it easier to manage stress and stay balanced under pressure.
  3. Improved Sleep Quality NSDR’s brainwave-slowing effects mimic the relaxation phases of sleep, helping the body recuperate even while awake. Many people find that a short NSDR session after a poor night’s sleep can reduce fatigue and improve energy levels. It’s also helpful if you wake up during the night, as it can ease you back into restfulness without fully waking your mind.
  4. Mood Enhancement NSDR triggers the release of serotonin, the “feel-good” neurotransmitter, which promotes an overall sense of well-being and balance. This release doesn’t just lift your mood; it also helps counteract the physiological effects of stress, leaving you feeling more positive, refreshed, and ready to take on the day.
  5. Accessible Anywhere, Anytime Unlike traditional sleep or meditation routines, NSDR can be done almost anywhere—at your desk, lying on the couch, or even sitting in a quiet outdoor space. Because it’s flexible and doesn’t require sleep, it’s a convenient way to recharge during a busy day, giving you mental and physical restoration when you need it most.
In short, NSDR combines the benefits of deep relaxation, stress relief, and enhanced focus, making it a versatile, science-backed practice for anyone looking to optimize their daily mental and physical resilience.
RELATED READING: Andrew Huberman’s Sleep Cocktail

How to Practice NSDR

There are many ways to practice non-sleep deep rest. You could take a yoga nidra class or find a self-guided NSDR or yoga nidra video on Youtube. Here are some steps to take to get the most out of NSDR is doing it by yourself at home.
  1. Find a comfortable, quiet place where you will not be disturbed. This needs to be a place where you can lie down, such as a couch or bed.
  2. Make sure you are warm and comfortable. Try to avoid doing this in clothes you would not typically sleep in.
  3. Make sure you will not be disturbed. If others are in the house with you, let them know not to disturb you. Also, turn off all electronics in the room that may disturb you.
  4. It’s ok if you fall asleep but try to train yourself not to. You don’t want to attempt a 20-minute NSDR session, only to wake up hours later!
  5. Play a guided video or track. There are tons available on Youtube. Below you will find Andrew Huberman’s self-guided NSDR protocol. Now, relax and focus on the self-guided track. You will soon find yourself in an ultra-relaxed state somewhere between being awake and sleeping.
There you have it – that’s NSDR in a nutshell. It may take a few times to get good at it, but once you master NSDR – it will change your life. You will be able to do it in between study sessions or during a break from work. Trust me, non-sleep deep rest has made a massive breakthrough in my productivity and quality of sleep. RELATED READING: Dr. Andrew Huberman’s Fish Oil Protocol  

The 10 Best Automatic Joint Rolling Machines

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The 10 Best Automatic Joint Rolling Machines

If you want to save time and improve your joint rolling experience, there are plenty of automatic rollers that can make the process easier. They come in many shapes and forms, so you need to think carefully about the benefits and drawbacks of each option before you decide which one is best for your needs. Take a look at a few of the top choices below, and use them to help you improve your joint rolling process.

1. The RAW Six Shooter

RAW Six Shooter for 1 1/4 Size - Cone Loader for 1,2,3 or 6 Cones | Easily Fill Pre Rolled Cones Rolling Papers Quickly No Expertise Required

One of the first options you may want to consider is called the Raw Six Shooter. This is one of the top names in the industry, and they have a wide variety of products that regular users have fallen in love with. None of the main highlights of this automatic joint rolling machine include:

  • You can roll anywhere from one to six cones in less than a minute.
  • You can enjoy having pre-rolled cones without having to worry about making a mess everywhere.
  • You can use this device to store your joints as well.
  • It does not require a lot of effort to produce multiple joints at the same time.
  • This is still a relatively small device, so it is easy for you to store it when you are done.

Because this is an easy, versatile automatic joint rolling machine, it is one of the top options available today.

2. The Humboldt Cone Filling Machine

Humboldt Cone Filling Machine Starter Kit for 109mm, 1 Gram, King Size Pre-Rolled Cones (55X)

If you need an automatic joint rolling machine that can do it all, you will definitely want to consider the Humboldt Cone Filling Machine. It has been made right here in the United States, and they can handle hundreds cones all at the same time.

All you need to do is load the cones, turn on the power, fill the cones, tamp them down, and twist them to finish them. Some of the main benefits of using this option include:

  • You can handle hundreds of cones at once.
  • It has been made from high-quality, durable plastic and stainless steel that can stand up to routine wear and tear. 
  • All of the materials are all-natural, making them environmentally friendly.
  • It is very easy to learn how to use with a short learning curve.

Because of the benefits of this machine, you should consider using it if you need an automatic joint roller. 

3. The King Kone Bulk Filling Machine

King Kone Cone Filling Machine - Bulk Pre Roll Cone Filling Machine 1 Count (Pack of 1)

Some people are looking for a device that can handle dozens of cones at the same time. This option from King Kone is durable, versatile, and cost-effective. You can use it to save time, keep your rolls consistent, and avoid problems.

Some of the highlights of this option include:

  • It comes with a wide variety of attachments that you can customize to meet your needs.
  • There are coming feeling trays that you can use to set up your cones and start the filling process.
  • There is a knob on the side of the device that allows you to control how hard and fast you pack the cones in the tray.
  • Once you are done, all you need to do is twist the pre-roll to close it. 

This is an industrial device that was printed using 3D technology in the United States. It comes with everything you need to make your joint rolling process more efficient. 

4. The Electric Smart Herb Grinder

Electric Smart Herb and Spice Grinder - OTTO by Banana Bros

If you need an automated, durable electric filling machine, the Electric Smart Herb Grinder is one of the top options available. With the push of a button, you can mill your herbs evenly, which is perfect for filling joints. Some of the highlights of this option include:

  • It is a small, handheld device that is very easy to use. 
  • It is powered by batteries, so you can take it just about anywhere.
  • This is a device that will automatically change the speed, pressure, and direction to make sure the grind is even.
  • There is a measuring cup that makes it easier for you to ensure the quantity is consistent.
  • There is also the cleaning tool that comes with the device, allowing you to keep it fresh. 

If you are looking for a compact, ingenious tool that you can take everywhere with you, this could be the best option for your needs. 

5. The Buddies Bump Box

Buddies Bump Box Filler for King Size - Fills 76 Cones Simultaneously

Another option you may want to consider is called the Buddies Bump Box. This is a beautiful, durable, reliable device that can help you quickly and easily roll a wide variety of joints. Some of the main highlights include:

  • This specific, larger size can hold up to 76 cones at once. There is also a special size that can hold up to 98 at the same time.
  • This is a durable joint rolling machine that can last for decades. As long as you take care of it, the luxurious quality will last for many years.
  • After you have loaded up all of your pre-rolled joints into the box, you simply need to spray and pack. Unload your content into the box, and you are good to go.

If you envision yourself making dozens of joints all at the same time, this may be an option you could consider. It has the timeless, authentic wood quality that many people love.

6. The Daycount Metal Automatic Rolling Machine

Daycount Metal Automatic Cigarette Tobacco Smoking Rolling Machine Herb Roller 70mm (Random Pattern)

The next option you may want to consider is this metal automatic joint rolling machine from Daycount. This is a well-established brand with a long and successful track record of helping people roll joints. Some of the highlights of this option include:

  • It can help you roll both joints and cigarettes, which is perfect for those running a small business.
  • It has been made using durable metal, which is durable and non-toxic.
  • It has a modern style and compact size, making it very easy to store.
  • It can stand up to routine wear and tear and will last for years.
  • There is a small clip that comes with it, helping you roll your joints with ease. 

This is a great way to save time and money, making it one of the top options available today. 

7. LeRicher Rolling Machine Metal Red Cloth Automatic 

Rolling Machine Metal Red Cloth Automatic Cigarette Tobacc Roller Box & Storage Box 70mm

This joint roller, from LeRicher, is a convenient way to make joints and pre-rolls. It has been trusted for years, and can help you make your joint rolling significantly more efficient. Some of the benefits of this joint rolling option include:

  • It is one of the smallest options available, making it easy for you to store and carry it with you.
  • It has been made from high-quality metal that can stand the test of time.
  • It has a very short learning curve, meaning that it will not take you long to learn how to get the most out of this device.

It is one of the least expensive options available, so you may want to go with this choice if you want to save money. 

8. RAW Adjustable Automatic Rolling Box

RAW 79mm Adjustable Automatic Cigarette Rolling Box (RED)

This is another reliable rolling box from Raw. All you need to do is open the box, push the red apron down into the tray, and put the filter down at one end. Then, keep the paper straight, close the box, and the rolling process is done. Some of the reasons why you might want to choose this option include:

  • They can help you roll a handful of joints at the same time.
  • It is very easy to learn how to use.
  • It doesn’t have a lot of moving parts, so it can stand up to a tremendous amount of wear and tear.
  • Because it is one of the smallest options available, it is easy to carry with you.

Raw is one of the most trusted names in the industry, so consider giving this option to try.

9. Zig Zag Premium Roller

Zig-Zag Premium Cigarette Roller - 78mm

This product, from Zig Zag, can help you roll both cigarettes and joints. It is a lightweight, practical, and easy-to-use device that is perfect for people who want to roll their joints without having to worry about losing any material on the ground. Some of the highlights of this product include:

  • All you need to do is pack the ground herb across the sleeve. Then, move the lower roller up, roll it towards you, and lick the edge. Once you open the roller, you should have the perfect joint.
  • Because it is so lightweight and compact, it will easily fit into your pocket.
  • It has been designed with quality materials that will stand up to a tremendous amount of stress.
  • You can hand-roll your joint automatically without having to worry about wasting any product. It can help you save a lot of time and money. 

If you are in need of a smaller device that can help you roll a few joints automatically, this is a strong choice. 

10. Bloom Flower Joint Roller

Premium Cigarette Roller - 78mm

This is an innovative product from Bloom Flower that can help you expedite the process of rolling a joint. You don’t have to worry about wasting time, herb, or paper. Some of the highlights include:

  • It doesn’t take any more than a few seconds to roll a single joint, helping you save time.
  • Because it is so small, it will fit right in your pocket. You get access to instant joints even while on the go.
  • It has a classic, themed design that makes it aesthetically pleasing.
  • It has been designed using strong materials that can stand up to stress.

If you are interested in saving time and preserving herb during the rolling process, you may want to consider trying out this automatic joint roller from Boom Flower.

10 of Tim Ferriss’ Favorite Books Over the Years

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10 of Tim Ferriss’ Favorite Books Over the Years

If you’re looking for a new book to read, there is no one better at suggesting books than Tim Ferriss. We compiled this list of books recommended by Tim Ferriss because they have been the most mentioned on his podcast, The Tim Ferriss Show. Many of these books have been recommended to Tim by his guests on the show, which includes the likes of Jamie Foxx, Arnold Schwarzenegger, Tony Robbins, Andrew Huberman, Matthew McConaughey, and Malcolm Gladwell just to name a few.

These books cover a wide range of themes and topics that are often discussed on the podcast such as self-improvement, optimizing your life, motivation, habits of successful people, consciousness, and much more. All of these books have helped Tim improve his life in some way, or even have opened him up to a new way of thinking. Without further ado, let’s get into Tim Ferriss’ book list.

Tim Ferriss’ Book List

The Magic of Thinking Big by David Schwartz

The Magic of Thinking Big

The Magic of Thinking Big was recommended to Ferriss by Stephen Key. Stephen is an extremely successful investor who has made millions licensing products to huge companies such as Coca-Cola, Disney, and Nestle. Tim has also mentioned this book is a favorite among many “super-performers” he’s met, ranging from famous CEOs to legendary football coaches. The gist of the book is to not overestimate others and underestimate yourself. Tim will reread this book whenever doubt creeps in. The book helps to frame a mindset to achieve some of your wildest goals.

RELATED READING: Tim Ferriss’ Complete Supplement Stack

How to Make Millions with Your Ideas by Dan S. Kennedy

How to Make Millions with Your Ideas: An Entrepreneur's Guide

Tim first read this book in high school, and has read it at least 6 to 12 times since then he said. How to Make Millions with Your Ideas is from 2007, but it is a classic. The book is a menu of options for converting ideas into millions of dollars. It includes multiple case studies of ideas becoming extremely successful such as Domino’s pizza to mail-order products to casinos. It has wide variety of business ideas and the roadmap they took to make millions.

The E-Myth Revisted: Why Most Small Business Don’t Work by Michael Gerber

The E-Myth Revisited: Why Most Small Businesses Don't Work and What to Do About It

The E-Myth Revisted: Why Most Small Business Don’t Work and What to Do About It is one of Tim’s most beloved books – he even refers to it as a classic. Michael Gerber is a fantastic storyteller. Tim had this to say about the book on his podcast: “This classic of automation discusses how to use a franchise mindset, not necessarily the business model, but a franchise mindset to create scalable businesses that are based on rules and systems and not outstanding employees.” This book is a must have if you are first starting a business. It’s all about having sufficient systems in place. It is the perfect roadmap for becoming an owner instead of a micromanager.

RELATED READING: 13 Hacks Tim Ferriss Uses to Optimize Sleep

Vagabonding by Rolf Potts

Vagabonding: An Uncommon Guide to the Art of Long-Term World Travel

If you have ever listened to Tim’s podcast, you have likely heard him mention Vagaboding: An Uncommon Guide to the Art of Long-Term World Travel by Rolf Potts. Tim first read this book years ago, and cited the book as the reason why he stopped making excuses and went on a long-term hiatus overseas. Tim has read this book over 10 times, and kept it with him during his first long-term trip of 15 months. This book is a roadmap to show how ANYONE can achieve the dream of long-term overseas travel. It is packed with valuable information such as financing your travel time, determining your destination, adjusting to life on the road, working and volunteering overseas, handling travel adversity, and re-assimilating back into real life.

Radical Acceptance by Tara Brach

Radical Acceptance: Embracing Your Life With the Heart of a Buddha

Tim mentioned Radical Acceptance: Embracing Your Life With the Heart of a Buddha to be one of his favorite books in an interview with Arianna Huffington. The book is based on Buddhism and was recommended to Tim by a PhD in neuroscience who normally wouldn’t recommend a book on Buddhism he said. This book is all about accepting one’s self and life exactly as you are, which in turn creates the possibility of change. Many people have said the book taught them a totally new way to relate to their emotions. Tim said he has recommended this book to many, many people.

Anything You Want by Derek Sivers

Anything You Want: 40 Lessons for a New Kind of Entrepreneur

Anything You Want is considered by some to be the greatest manual to running a business ever written. Tim had this to say about the book by Derek Sivers: “Short, hilarious, and profoundly practical. I’ve gone back to these 40 lessons dozens of times. Derek is a philosopher-king among startup contrarians, and he knows how to get what he wants, however odd. I love this guy.”

How to Fail at Almost Everything and Still Win Big by Scott Adams

How to Fail at Almost Everything and Still Win Big: Kind of the Story of My Life

Are you a fan of the comic strip Dilbert? This book was written by Scott Adams – the cartoon’s writer and illustrator. In How to Fail at Almost Everything and Still Win Big, Scott Adams shares valuable information from his life that has helped him become successful such as how to hack your energy levels and set better goals. Ferriss even had Scott Adams on his podcast in Episode #106. The book describes Adams’ strategy he has used since he was a teenager, which is to invite failure in, embrace, and then pick it’s pocket.

Creativity, Inc. by Ed Catmull

Creativity, Inc.: Overcoming the Unseen Forces That Stand in the Way of True Inspiration

 Tim once had Ed Catmull, the president of Pixar, on his podcast. Ed is the author of Creativity, Inc., which Forbes said “just might be the best business book ever written. If you are looking to become a better manager, this book is for you. The book shares advice on team building, leadership, and how to create a collaborative, creative work environment. There are multiple examples from his time with Pixar. One review of the book said this: “This book is both a journey into the inner workings of Pixar and a textbook for creating an amazing company culture. Although written with experiences at Pixar and Disney as the blueprint, the principles are applicable to small businesses as well. Understand the importance of culture. Tap into your creative side and build that culture. If you’re in any sort of business this is a must-read.”

The Graveyard Book by Neil Gaiman

The Graveyard Book

The Graveyard Book by Neil Gaiman is one of Tim’s favorite fiction books of all-time. Tim raves about this book on almost every podcast it seems like. A youngster who narrowly escapes death as a toddler and finds himself in a graveyard with ghosts for protection is the subject of the children’s novel The Graveyard Book. The boy, known as Bod—short for Nobody Owens—spends his entire infancy (from ages 0 to 15) in the cemetery and has to deal with loneliness, bullies, killers, and anxieties. He interacts with ghosts who passed away over a 2,000-year period, thus he meets some interesting people. It’s a very entertaining read.

The Obstacle is The Way by Ryan Holiday

The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph

First mentioned by Tim on his book club back in 2014, he has constantly recommended this book, and even had Ryan Holiday on his podcast. Tim originally read The Obstacle is The Way while going through an exceptionally hard time and credits this book with helping him get through it. Tim said it helped him turn his problems upside down, become the calm within the storm, and uncover unique opportunities. The Obstacle is the Way has gained cult status and is adored by people of all ages who use its advice to improve their achievement in all spheres of life. Stoicism, the ancient Greek philosophy of enduring suffering or hardship with tenacity and persistence, serves as the book’s primary source of inspiration.

How To Increase IQ By Increasing Gray Brain Matter

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How To Increase IQ By Increasing Gray Brain Matter
Did you know you can actually increase your IQ by increasing your grey matter? What is gray matter you ask? To start, grey matter contains a vast majority of the brain’s neuronal cell bodies. Gray matter is found in the hippocampus and is involved in sensory perception such as seeing and hearing, memory, emotions, speech, decision making, and self-control. Higher presence of gray matter has been associated with increased learning capabilities and improved memory, along with an increased sense of self awareness. While grey matter can decrease with age, it is possible to increase the gray matter in the brain. If you are looking to increase cognitive function, improve your learning capability, or just preserve your present brain functioning, incorporate these activities into your life to increase the gray matter of the brain.

1. Meditation

Recent studies from Harvard University found that long-term meditators have increased amounts of gray matter in the insula and sensory regions, and the auditory and sensory cortex. Meditation also fosters beneficial brainwave patterns such as alpha, theta, and delta. Meditation not only increases your grey brain matter, but also reduces stress, fosters clear thinking, and increases our capacity for empathy. RELATED READING: Dr. Peter Attia’s Supplement List, Biohacking Toolkit, & Diet

2. Stimulate Your Mind Through Games

Believe it or not, you can actually increase the amount of grey matter in your brain through playing video games. A recent study led by researchers from the University of Electronic Science and Technology of China and Macquarie University of Sydney scanned the brains of professional gamers using functional MRI. They found that their brains had a heightened connectivity between certain subregions in the insular cortex, and increased thickness, surface area, and volume of grey matter. This is great news if you love video games, as they do not actually make you dumb as some people suggest. In fact, playing video games can actually make you learn faster, increase your creativity, and enhance problem solving skills. Related Reading: Tim Ferriss’ Supplement Stack

3. Aerobic Exercise

There are dozens of studies that show that aerobic exercise can increase gray matter in the brain. Older adults can actually increase brain volume in regions of the brain linked to age-related brain structure and function decline. In fact, a landmark 2006 study found regular aerobic exercise significantly increases both gray and white matter regions of the brain. Another study from 2014 concluded: “We conclude that higher cardiorespiratory fitness levels are routinely associated with greater gray matter volume in the prefrontal cortex and hippocampus, and less consistently in other regions. We also conclude that physical activity is associated with greater gray matter volume in the same regions that are associated with cardiorespiratory fitness including the prefrontal cortex and hippocampus.” Besides increasing gray matter in the brain, aerobic exercise strengthens your heart, lowers blood pressure, helps regulate blood sugar, regulates weight, improves immune system, and boosts mood. The best part? It’s free. So lace up your sneakers and start making aerobic exercise a part of your daily routine. RELATED READING: Dr. David Sinclair’s Longevity Supplement Stack

4. Learn A New Skill

As we age, we tend to get comfortable and don’t push ourselves mentally. Learning a new skill is a great way to strengthen connections within the brain. A 2004 study published in Nature by German researchers divided 24 non-jugglers into two groups and assigned one group to practice juggling for three months. The scientists performed brain scans on the volunteers using magnetic resonance imaging, or MRI, before and after they learned to juggle. The study found that volunteers who did not train to juggle showed no difference in their brain scans over the three-month period. However, those who now acquired the skill demonstrated an increase in gray matter in two areas of the brain involved in visual and motor activity, the mid-temporal area and the posterior intraparietal sulcus. By challenging the brain to learn a new skill, it literally gets bigger due to the growth of gray matter. RELATED READING: Dr. Rhonda Patrick’s Supplement Stack

5. Omega-3 Fatty acids

Omega-3 fatty acids, found in fatty fish like salmon, are associated with increased grey matter volume in areas of the brain commonly linked to mood and behavior according to a University of Pittsburgh study. Be sure to include foods that are high in Omega-3 fatty acids such as wild caught Salmon. Also, consider mixing in an Omega-3 fatty acid supplement into your arsenal. Not all Omega-3 supplements are the same, so make sure you are taking a natural, high-quality one. We recommend Icelandic Omega-3 Fish Oil by BioSchwartz, which is non-GMO, pharmaceutical grade, and easily the best Omega-3 supplement on the market. RELATED READING: Dr. Andrew Huberman’s Supplement List

6. Get rid of bad habits

Bad habits can cancel out any positive changes you are trying to make to your brain. Bad habits such as smoking cigarettes or drinking too much alcohol can wreak havoc on your grey brain matter. Forcing yourself to change a habit will help the brain to break down strong negative neural connections, thus allowing healthy new connections to take place. Destroying unhealthy brain connections is just as important as forming new ones. Science has proven that our brains can change even into old age, but we must make an effort. I highly recommend checking out the book Atomic Habits if you are interested in this. RELATED READING: Dr. Andrew Huberman’s Sleep Cocktail

7. Use your imagination

This may seem like an odd one, but using your imagination can send off the neuron firing squad, and causes the gray matter to sit up and take notice. Upon reaching age 30, our brains start to shrink – and if you think about it, so does our imagination. A study from 2015 suggests creativity is associated with an increase in gray brain matter. Try exercising your imagination to promote the maintenance and growth of gray brain matter through painting, writing, reading fiction, or any other creative hobby you might have. RELATED READING: Joe Rogan’s Crazy Daily Supplement Stack

8. Intermittent Fasting

Intermittent fasting is the practice of fasting for 16 hours a day, and only eating your meals during a given 8-hour window. The idea is to do a “mini fast” each day, and studies have shown routinely practicing intermittent fasting can beneficially thicken certain parts of your brain while boosting brain function. A very recent study done in 2019 suggests that intermittent fasting may increase hippocampal neurogenesis in adults. This is extremely exciting, as we are often under the impression that we are no longer able to change the structure of our brains as adults – which has been proven to be false time and time again. Not only does fasting have a beneficial effect on brain matter, but it also increases production of brain neurotropic growth factor — a protein that promotes neuron growth and protection — making us more resilient to neurological stress and thus staving off neurodegenerative diseases.

How Much NMN Should You Take Daily?

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How Much NMN Should You Take Daily?

“How much NMN should I take in a day?” This is a very common question for those just beginning their journey with longevity drugs. For the uninitiated NMN, also known as nicotinamide mononucleotide, which is a direct precursor to NAD+ – an essential enzyme responsible for a myriad of critical cell functions, including DNA repair, metabolism, cell growth and survival.

Why is NMN Important?

NMN is a breakthrough molecule that actually has a lot of research behind it. NMN is important because it boosts our NAD+ levels, which decrease as we age. By supplementing with NMN and increasing our NAD+ levels, we can literally turn back the clock and slow biological aging. NAD+ is required for energy production through metabolism, and helps turn nutrients into energy–without it, life would cease to exist.

NAD+ acts as fuel for the activity of “sirtuins” – which are involved in regulating cellular processes including the aging and death of cells and their resistance to stress. Without sufficient NAD+, these “sirtuins” begin to not work as effectively, especially as our NAD+ levels decline as we age. To quote from David Sinclair’s book Lifespan: “Without sufficient NAD, the sirtuins don’t work efficiently: they can’t remove the acetyl groups from histones, they can’t silence genes, and they can’t extend lifespan.”

By supplementing with NMN, we increase our NAD+ that naturally decline as we age – thus, extending our lifespan.

RELATED READING: David Sinclair’s Complete Longevity Supplement Stack

How Much NMN Should I Take Daily?

So, how much NMN should you take in a day? That is a question researchers have been honing in on recently. One of the most famous studies in mice regarding optimal NMN dosage suggested that the optimal dose for a 137 pound human would be around 500 mgs per day. Using the same math, a 200 pound human would take around 750 mgs per day. Two separate studies – one from researchers at Washington University in St. Louis and another from the University of Tokyo – both have proven that doses as low as 250 mgs of NMN are effective in older humans.

Clinical trials from a research team based in Japan have shown that 500 mg of NMN is easily tolerated orally, so you will likely have minimal side effects from supplementing with NMN. Dr. David Sinclair takes 1000 mg of NMN daily with minimal side effects.

So, how much NMN should you take daily? If we take into consideration multiple studies at different doses and expert opinions, then the average adult should take 500 mgs of NMN per day. The older you are, the more you can take. An adult of the age of 65 can safely take 750 mgs. If you are younger and just start taking it, you could supplement with 250mg daily and still see benefits.

Your age and personal preference will determine your dosage, but you should take at least 250 mgs and no more than 1000 mgs per day.

RELATED READING: Dr. David Sinclair’s NMN & Resveratrol Protocol

Benefits of Supplementing with NMN

Besides the anti-aging benefits, there are additional benefits of supplementing with NMN. Studies have shown the following benefits of supplementing with NMN:

  • Increased energy levels: Most people report having more energy while supplementing with NMN. Since NMN increases NAD+ levels, you will likely notice your energy levels are much higher as your cellular energy is higher.
  • Improved memory and brain function: Many users report an increase in cognition and memory. This is supported by this study showing increased blood flow and cognition in mice.
  • Improved fertility and libido: Users have reported an increase in libido when beginning an NMN supplementation regime. Studies show NMN increases fertility.

How Much NMN Does David Sinclair Take?

Dr. David Sinclair is a legend in the longevity community. He is the co-director of Paul F. Glenn Center for Biology of Aging Research at Harvard University, and is a one of the top longevity scientists on the planet. He is the author of New-York Times Bestseller Lifespan: Why We Age – and Why We Don’t Have To. Dr. Sinclair came to fame when he began appearing on podcasts such as The Joe Rogan Experience.

As one of the pioneers in NMN research, people are often wondering how much NMN Dr. Sinclair takes.

Dr. Sinclair takes 1000mg (1g) of NMN powder in the morning with yogurt. He doesn’t use a specific brand because he uses a very high-quality powder of NMN in his lab. Most NMN products on the market are not pure and contain fillers, so you aren’t getting as much NMN as you think. That’s why it’s best to use a lab-tested company such as Renue By Science for 100% Pure NMN Powder.

How Much Does NMN Cost?

When it comes to NMN supplements, you get what you pay for. There were numerous brands exposed recently on Amazon for containing little to no amounts of the NMN they claimed. Of the 21 brands analyzed, only three contained their claimed amounts, with an appalling 14 brands containing less than 1% of the NMN claimed. So if you are buying a cheaper NMN supplement, you’re better off spending your money on a brand that shows their lab tests such as Renue By Science.

Where to Buy

With its rise in popularity, multiple companies have begun to sell NMN products. We have tested multiple different brands and products, and you should not try taking a chance to save money by ordering one of the cheaper ones off of Amazon. The most reputable brand when it comes to longevity supplements is Renue By Science. The products are third-party tested, cGMP certified, and produced in an FDA approved facility. For NMN supplementation, we recommend the powder form. Renue By Sciences Pure NMN Powder is 100 grams of Pure Crystalline NMN Powder. If you take 500mg a day, you are spending less than 50 cents a day! You can pick it up here on their website.

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