▶ 53:52 – 54:37

01 · Mark Hyman · guest: Johnson

your supplement regimen yeah same thing with the diet we said every calorie has to fight for its life we said the same for the supplements every supplement has to fight for its life if we can't measure the end point then we it can't be included and same then we said if we're doing this can we measure the kidney and the liver to make sure there's no accumulative damage so make sure it's very clean so we're trying to look at whole system effect uh because the moment somebody here is I take at Peak I was taking 111 pills a day I'm now around 42 or so uh blue we we created for blueprint we did our ourselves our own pill stack and we compress the number of pills I take and so some of them are basic vitamins and

▶ 0:32 – 1:17

02 · Mark Hyman

reduce Health Care expenditures by $24 billion over five years so how do they come to this conclusion and why don't we know about it right the Luan group looked only at rigorous scientific studies that documented the benefits of nutritional supplements they used the Congressional budget Office Accounting methods to determine the economic impact of supplements looking only at Medical patients and women of childbearing age that's not the rest of us so it's just a small group and this is what they found although nutrients and nutritional therapies can help a broad range of illnesses they only looked at four supplements and disease combinations

▶ 21:32 – 22:17

03 · Rhonda Patrick

intake so to summarize this part of my talk with respect to micronutrients we talked about vitamin D low hanging fruit um as simple as a supplement 4,000 I use a day is a pretty good start to get most people who are deficient to a sufficient level that's been shown in several studies getting people from a you know deficient level up to a sufficient level can be done with 4,000 I of vitamin D A Day omega-3 fatty acids um omega-3 index I'm getting the omega-3 index test you want your levels to be in the 8% you want to be High um and then there's been studies showing that it takes around two grams of supplemental omega-3 to get

▶ 2:05:01 – 2:05:46

04 · Andrew Huberman

that have been described on this podcast. Again, all of the very highest quality. Each, single-ingredient supplements. That turns out to be very important if you're trying to develop the proper array of supplements for you. It's not helpful to have supplements that include many ingredients, so we encouraged Momentous to have single-ingredient supplements with dosages that allow you to build up from the minimal effective dose, and so on. And the catalog of supplements they are going to add to that location, livemomentous.com/huberman, is going to expand in the weeks and months to come. And we expect that in a fairly short amount of time, all of the supplements that we've described on the Huberman Lab Podcast will be there. If you're not already following @hubermanlab on Instagram and Twitter,

▶ 52:45 – 53:30

05 · Mark Hyman

i do think a lot of people probably would benefit from from actually taking not just a multivitamin mineral but separate minerals especially things like selenium zinc because it's it's typically not high enough as well in those type of multis so why why would you say you you need to extra because you're not getting the height of dose is what you're saying but if you've got a a good dose as a multi-minute you'll be okay but the things that i think are most important people take are magnesium that's a miracle supplement zinc is another common one that i'll clinically use calcium often i think people can get from their diet if they upgrade things like chia seeds and tahini and sesame seeds and other things that have a really powerful