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#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine
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Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus.
In this episode, we discuss:
- (00:07:58) Dopamine is a neuromodulator, not a neurotransmitter
- (00:09:50) Dopamine's role in motivation & pursuit
- (00:14:56) The dopamine wave pool analogy
- (00:20:19) Strategies to minimize the dopamine-triggering effects of smartphone use
- (00:23:53) Why dopamine peaks without effort are dangerous
- (00:27:13) The number one sign of a highly motivated individual
- (00:29:20) Dopamine reward prediction error
- (00:31:39) How effort and anticipation influence dopamine release
- (00:33:42) Does lacking motivation reflect dopamine system deficits?
- (00:38:21) Why focus & motivation circuits are like exercise
- (00:42:37) Why attaching reward to effort itself is the holy grail of learning
- (00:44:03) Unpacking the concept of “limbic friction”
- (00:47:53) How setbacks provide crucial feedback to your dopamine system
- (00:52:09) Why the real reward lies in the process
- (00:53:12) Why parents should reward verb states instead of providing adjectives
- (00:55:26) Boosting motivation with visualization of negative outcomes
- (00:58:12) How to overcome procrastination
- (01:04:12) How does exercise affect the dopamine system?
- (01:08:56) Deliberate cold exposure vs. drug highs
- (01:10:50) The entrainment effect of same-time exercise
- (01:14:45) Why you shouldn't rely on stimulants when lacking motivation
- (01:15:29) How caffeine affects motivation
- (01:16:02) Why Dr. Huberman limits his nicotine consumption and may quit
- (01:19:26) The pitfalls of artificial stimulants
- (01:22:13) Why Andrew "counts walls" during deliberate cold exposure
- (01:27:05) Cold exposure parameters for increasing dopamine
- (01:29:39) Cold plunge alternatives for replenishing the dopamine pool
- (01:30:56) Why Andrew limits most workouts to 80-85% intensity
- (01:33:58) Using exercise & cold exposure as stimuli for the brain
- (01:36:29) The anterior midcingulate cortex (aMCC)
- (01:38:52) Transcranial magnetic stimulation
- (01:41:43) What does Dr. Huberman think of Neuralink?
- (01:44:49) How non-sleep deep rest (NSDR) replenishes dopamine levels
- (01:51:24) Why NSDR may teach people to become better at sleeping
- (01:55:06) Rhonda's experience trying NSDR after a night of poor sleep
- (01:56:25) Possible creativity & trauma therapy benefits of NSDR
- (01:59:36) How to cultivate a healthy relationship with social media
- (02:01:09) Dr. Huberman's insights on social media detachment and usage limits
- (02:06:05) Dr. Huberman on the unique psychosocial dynamics of X (formerly Twitter)
- (02:07:26) Andrew's recommended daily use limit for Instagram
- (02:10:00) Is social media increasing the prevalence of ADHD?
- (02:11:41) Why Andrew recommends setting social media constraints
- (02:13:44) Social media makes grown adults behave like teenagers
- (02:14:53) Is social media increasing divorce rates?
- (02:17:33) How low solar angle sunlight affects the circadian rhythm
- (02:27:31) How to limit the adverse effects of late-night artificial light
- (02:29:18) The light bulb that mimics sunrise and sunset
- (02:30:30) How to spike morning cortisol by 50%
- (02:31:42) What's the optimal time to view morning sunlight?
- (02:32:32) Can light panels replace viewing morning sunlight?
- (02:33:54) Combatting laptop & phone use with long distance viewing
- (02:40:27) Why Andrew recommends limiting alcohol to 0-2 drinks per week
- (02:48:30) How does alcohol affect the dopamine and serotonin systems?
- (02:54:08) Treating ADHD with prescription drugs, supplements, & behaviors
- (02:58:51) Factors contributing to the possible overdiagnosis of ADHD
- (03:02:17) Do people with ADHD lack focus capacity?
- (03:03:30) Can behavioral modifications replace the need for ADHD drugs?
- (03:05:21) Andrew's weekly workout routine
- (03:11:04) Andrew's diet & why his dinners are higher in carbs
- (03:12:00) Modulating stress with the physiological sigh
- (03:12:55) Andrew's supplement routine
- (03:15:21) Andrew's experimentation with peptides
- (03:17:35) How Andrew gauges supplement, diet, & workout routine effectiveness
- (03:20:31) How does Andrew deal with negative comments & press?
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