Tim will typically take berberine after meals to increase longevity and decrease glucose response. Popular in traditional Chinese and Ayurvedic medicine treatments, berberine is a natural alkaloid found in a wide variety of herbs. It’s proven to possess antibacterial, antimicrobial, anti-tumor, anti-inflammatory and blood glucose–lowering effects – all of which contribute to life extension. Berberine is one of the best supplements available today to support a healthy circulatory system. This is especially important in the Western world, where type 2 diabetes is so prevalent. In 2016, the percentage of Americans living with diabetes was estimated to be just under 10%. This equates to a staggering 29.1 million people living with diabetes in America. We recommend this Non-GMO Berberine by Sunergetic with over 1200mg per serving.

Did you know 42% of Americans are vitamin D deficient? Unless you are outside all day, you are likely not getting enough vitamin D. As part of his Testosterone Protocol, Ferriss takes NOW Liquid Vitamin D3. He supplements with 3,000-5,000 IU upon waking and before bed for a total of 6,000-10,000 IU per day. Ferriss highly recommends getting your vitamin D levels tested.

Lion’s Mane Mushroom by Host Defense is something that Tim has been using since Samin Nosrat recommended it to him in Tribe of Mentors. The Host Defense mushroom supplement line was founded by Paul Stamets, who was recently a guest on Tim’s podcast, and is a world-renowned researcher. Lion’s Mane has extremely powerful nerve-regenerative properties, with Stamets saying it may be our first “smart” mushroom. Lion’s Mane mushroom also contains nerve growth factors (NGFs) that support creativity, happiness, intelligence, and even neurogenesis.

Curcumin is the primary ingredient in turmeric and is one of the most potent anti-oxidants and anti-inflammatories in the world. It is loaded with health benefits such as being a natural anti-inflammatory, having powerful anti-oxidant effects, stimulate the growth of new neurons in the brain, and much more. You can take curcumin in capsule form, or you can do what Ferriss does and mix turmeric into tea.

Ferriss takes medium chain triglycerides in the form of MCT Powder by Quest Nutrition. In the same interview with Men’s Health mentioned above, Ferriss had this to say about MCTs: “There is enough data to support that medium-chain triglycerides and ketones on a regular basis can do really good things for your brain. Most of the supplements I take are related to brain functions at this point. I’m just not that worried about muscular and joint function.” As well as being great for your brain, Ferriss also utilizes Quest MCT Oil Powder as part of his 3-Day Fasting Protocol and incorporates it into his Titanium Tea.

In an interview with Men’s Health, Ferriss listed his top three supplements. The first supplement mentioned was Omega-3 Phospholipids. Like Dr. Rhonda Patrick, Tim prefers to take his fish oil in phospholipid form by the brand Nordic Naturals. The benefits of Omega-3 are endless, but not all Omega-3 supplements are made the same. Many supplements are made with the cheap ethyl ester form, but research has shown that Omega-3 Phospholipids are more bio-available and better absorbed. Studies have shown that DHA in fish oil also is absorbed better in the phospholipid form.

I’m using baobab mostly for its prebiotic properties, as I’m coming off of short-term antibiotic use. I often mix it with whey protein, hydrolyzed collagen, and water in a morning shake. But how do prebiotics differ from the ever popular probiotics? In simple terms, eating probiotics is consuming live bacteria, which you hope make it to your gut intact; eating prebiotics is consuming fertilizer to support your own GI growth of beneficial bacteria. Most common prebiotics have high fiber content, and one microbiologist I know believes this fiber variable explains why the slow-carb diet often outperforms the paleo diet for fat loss.

Kevin Rose: Can I ask you what manufacturer of omega-3s do you take? Tim Ferriss: Yeah, I can tell you, let me grab it. Kevin Rose: All right. Tim has left the room. Let’s see if this makes the edit or not. I’m betting it’s Carlson Wild Caught Omega-3s. Tim Ferriss: Here we are. Kevin Rose: You have another one. Tim Ferriss: These are delicious. Don’t judge me, Kevin. This is not my usual, but in any case. All right. I’ve two here, this is a Nordic Naturals ProOmega 650 EPA/450 DHA. And that is right here, this guy, which I’ve been using. And then the second that I have is Thorne, that’s T-H-O-R-N-E Super EPA. And that’s this guy right here. Those are what I ended up choosing. And the effect is really remarkable and it’s difficult, I would say it’s impossible, let me be clear. It’s impossible for me to say that my sleep quality improvements are entirely caused by this. I’m also spending more time outside. I’m doing rucksacking. I’m getting more exercise. I’m getting a lot more sun exposure. I’m in nature. My body tends to just down-regulate, it’s not the right word, but my nervous system downshifts a lot when I’m surrounded by nature. Kevin Rose: It’s huge. Tim Ferriss: So there are many factors and there are many environmental changes in my life that have taken place in the last few weeks. But I have spent a lot of time in nature at many other points and my sleep has not had this dramatic change. So it leads me to think that there are other causal factors. And this is the most obvious. This is the most obvious thing.

I get asked all the time, “If you could only use one supplement, what would it be?” My answer is usually Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones.