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How to stop procrastinating: – When unmotivated, don't clean, scroll, or wait it out – Do something harder and more uncomfortable than your current state – The steeper you drop dopamine, the faster you rebound out of it – Cold shower or cold immersion works: raises dopamine for hours... show more

Huberman Lab Clips

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This might be the most important 2-minute segment in the history of Huberman Lab "Your experience of life and your level of motivation and drive depends on how much dopamine you have relative to your recent experience." - Andrew D. Huberman, Ph.D. Dopamine is the currency of life

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How to reset your dopamine baseline: - Do a full fast from the dopamine-spiking behavior (video games, social media, substances) - Expect the first 14 days to be the hardest - Do not replace it with another high-dopamine activity, the goal is low stimulation - The depleted pool replenishes only through abstinence, not substitution - By day 29: concentration, mood, and motivation return on their own - Why it works: you can't refill a dopamine pool you keep draining Andrew D. Huberman, Ph.D.

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Deliberate cold exposure leads to a prolonged rise in dopamine and norepinephrine above baseline levels. One hour of cold water immersion at 14℃/57℉ elevates dopamine by as much as 250% above baseline. This can last for hours and explains the lasting feelings of euphoria and enhanced focus many people experience as a result. What's particularly interesting is this boost in dopamine occurs without an apparent subsequent drop in dopamine below baseline levels which is in stark contrast to drugs of abuse like cocaine. Those substances cause large and rapid spikes in dopamine followed by drops below baseline levels (the crash), which can be quite detrimental. ”I’ve never seen anything else...that creates that long arc of dopamine, epinephrine, and norepinephrine release that 1 minute of being uncomfortably cold can create.” - Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) Listen to Dr. Andrew Huberman explain how deliberate cold exposure affects dopamine and what this means for cognition and mood in episode 91 of the FoundMyFitness podcast:

Deliberate cold exposure leads to a prolonged rise in dopamine and norepinephrine above baseline levels. One hour of cold water immersion at 14℃/57℉ elevates dopamine by as much as 250% above baseline. This can last for hours and explains the lasting feelings of euphoria and enhanced focus many people experience as a result. What's particularly interesting is this boost in dopamine occurs without an apparent subsequent drop in dopamine below baseline levels which is in stark contrast to drugs of abuse like cocaine. Those substances cause large and rapid spikes in dopamine followed by drops below baseline levels (the crash), which can be quite detrimental. ”I’ve never seen anything else...that creates that long arc of dopamine, epinephrine, and norepinephrine release that 1 minute of being uncomfortably cold can create.” - Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) Listen to Dr. Andrew Huberman explain how deliberate cold exposure affects dopamine and what this means for cognition and mood in episode 91 of the FoundMyFitness podcast:

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The Morning Routine (First 30 minutes after waking) Drink 16 ounces of cold water immediately. Then 5 minutes of deep belly breathing to activate the parasympathetic nervous system. Then a cold shower, 60 seconds. Cold exposure increases dopamine and trains your nervous system to handle discomfort. Then sunlight on your face for 10 minutes. This sets your circadian rhythm, which regulates your hormones.

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Curious why you might be aging faster? It could be your morning coffee. ☕ alternative – start your day with a cold shower! 🧊 What’s your morning routine? Coffee or cold shower? Let us know in the comments!

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Simple test for gauging recovery and workout readiness: "How do you know when a muscle is ready to be challenged again?" "If you're training when you're really sore, it's probably not a great idea and it's a good indication that that muscle's not recovered." "When you start to see a drop-off of 10% or so, or even greater, of your grip output, you really should skip the gym that day." Jeff Cavaliere on Andrew D. Huberman, Ph.D.

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