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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.
Timestamps(00:00:00) Introduction
(00:07:58) Dopamine's Neuromodulatory Role
(00:09:50) Motivation vs. Reward
(00:14:56) Dopamine as a "Wave Pool"
(00:20:19) Minimizing Smartphone Dopamine Effects
(00:23:53) Dangers of Effortless Dopamine Peaks
(00:27:13) Signs of High Motivation
(00:29:20) Dopamine Reward Prediction Error
(00:31:39) Effort, Anticipation, & Dopamine
(00:38:21) Warm-Up Period for Focus and Motivation
(00:42:37) Rewarding Effort
(00:44:03) Limbic Friction
(00:47:53) Setbacks as Dopamine Feedback
(00:53:12) Fostering Tenacity in Kids
(00:55:26) Visualizing Negative Outcomes
(00:58:12) Overcoming Procrastination
(01:04:12) Exercise's Impact on Dopamine
(01:08:56) Cold Exposure vs. Drugs
(01:10:50) Exercise Entrainment Effect
(01:14:45) Dangers of Relying on Stimulants
(01:15:29) How Caffeine Affects Motivation
(01:22:13) "Counting Walls" During Cold Exposure
(01:27:05) Cold Exposure for Dopamine
(01:29:39) Alternatives to Cold Plunge
(01:30:56) Limiting Workout Intensity
(01:36:29) Anterior Midcingulate Cortex
(01:38:52) Transcranial Magnetic Stimulation
(01:41:43) Neuralink Insights
(01:44:49) Dopamine Replenishment with NSDR
(01:51:24) Can NSDR Improve Sleep?
(01:55:06) NSDR After Poor Sleep
(01:56:25) NSDR for Creativity and Trauma
(01:59:36) Healthy Social Media Use
(02:17:33) Circadian Rhythms and Solar Light
(02:27:31) Limiting Late-Night Light Effects
(02:30:30) Spiking Morning Cortisol
(02:32:32) Light Panels
(02:33:54) Long Distance Viewing vs. Screens
(02:40:27) Limiting Alcohol Intake
(02:54:08) ADHD Treatment Options
(02:58:51) ADHD Overdiagnosis
(03:03:30) Replacing ADHD Drugs with Behaviors
(03:05:21) Andrew's Weekly Workout Routine
(03:11:04) Andrew's Diet & Supplement Routine
(03:15:21) Andrew's Experimentation with Peptides
(03:20:31) Processing Negative Feedback
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