#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine

FoundMyFitness

Rhonda Patrick, Ph.D.

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4.8 • 5.5K Ratings

🗓️ 12 June 2024

⏱️ 212 minutes

🔗️ Recording | iTunes | RSS

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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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0:00.0	I am very excited to introduce today's guest who is none other than the host of the wildly popular Huberman lab podcast Dr. Andrew Huberman.
0:08.0	Dr Huberman is a distinguished neuroscientist and tenured professor at Stanford School of Medicine holding positions in both the Department of Neurobiology and by courtesy psychiatry and behavioral sciences.
0:20.0	His extensive research has advanced our understanding of brain development, functionality, and
0:24.9	neuroplasticity, the remarkable ability of the nervous system to adapt, learn new skills, and
0:30.4	improve cognitive functions. Dr. Huberman's influential work has been featured in leading scientific journals
0:36.5	including nature, science, and cell.
0:39.0	Anyone that is familiar with Andrew's work knows that one of the things that shines through is his incredibly
0:44.0	diverse repertoire of scientific knowledge. I think it's safe to say that Andrew has made a massive
0:49.6	contribution to helping many people understand science in a way that can improve their lives.
0:55.1	In light of that, while this episode could have explored many topics, one of the things that I had
0:59.7	hoped to emphasize, and I believe this episode captures, is Dr. Heurman's truly immense
1:05.0	knowledge of the workings of the brain's dopamine system. This podcast is a
1:09.7	tour to force on understanding how the dopamine system works so that you can use it not only to to
1:15.0	force on understanding how the dopamine system works so that you can use it not only to understand how your brain works,
1:16.0	but also have to improve motivation, focus, attention, mood,
1:21.0	cognition, and more so that you can use that information to better yourself personally and professionally.
1:28.0	This episode is so incredibly valuable from that standpoint.
1:32.0	However, we don't stop there. We cover so much. In this
1:36.4	episode we discuss why thinking about dopamine as a wave pool can help us best
1:40.9	understand how to stay motivated and focus throughout the day.
1:44.0	Why spiking dopamine without some intrinsic aspect of effort is dangerous and why you
1:50.2	shouldn't rely on stimulants when you're feeling unmotivated.
	...

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