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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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81,866 views • 7 days ago •via X (Twitter)

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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

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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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.

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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What to do during rest periods between sets: "Whenever your heart rate is high, the very first thing is to not suddenly stop." "Shake off your shoulders, drop your hands, these exercises go back to the 30s." "Your muscle is thixotropic. It's like gel. By moving your muscle in a passive manner, you get it unstuck." "Relaxation is something that's practiced just like tension." "Do not sit and slouch, you could blow something out right there between your sets of squats." Pavel Tsatsouline on Andrew D. Huberman, Ph.D.

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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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Be careful about stacking stimulants and exercise. Energy drinks, caffeine, and nicotine can improve motivation and performance, but they also cause high-amplitude dopamine release with minimal to zero effort. When you use a stimulant, you might feel more motivated to workout. But in the absence of the stimulant, your motivation levels are likely to plummet. If you need a stimulant for every workout, you’re creating a pattern of behavior that won’t serve you well in the long run. Listen as Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) describes how he uses caffeine to enhance his workout quality while preventing it from becoming a crutch. Check out the post below for a link to the full episode!

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Chess prodigy Josh Waitzkin developed a process to achieve peak performance in any craft or career. He’s applied it to the world of investing, professional sports, science and more. The MIQ Process. It is not a quick fix, but rather a rewiring of your default settings. Andrew D. Huberman, Ph.D.

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Your worst thoughts are not your enemies. They are just bad chemistry. And chemistry can be changed. Your body and nervous system can be brought into a balance from which you can tap into endless inspiration. You can set yourself up to get rid of those negative thoughts and replace them with moments of inspiration. How? By utilizing nature to change your body’s chemistry. Dip your hands in icy water. Take a cold shower. Stand barefoot in the winter air for a few minutes. The cold strips away distractions and quiets the mental noise. This is not comfortable nor easy. But in that sharp experience, something shifts. The daily routine and worries seem less relevant. The cold forces your presence to this intense moment. Clarity. Fresh and undeniable. The cold doesn't judge you. It doesn't care about your status, your achievements, your failures. You show up as you are to meet it. Nothing else matters in that moment. And in that meeting, your neurology changes. The cold is really it. Together with the breathing. I will guide you. -Wim

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How "micro-discipline" compounds into elite success: "Every single decision that you have in front of you in your life will have a slightly easier and a slightly harder choice. Make the slightly harder one more often than the slightly easier one." "It's micro-discipline that can make it seem as if you have this macro-discipline but that's not actually what it is. It's the little things that nobody sees that's what leads you to that end state." "I don't think it's ever by reflex. I think it's always by will." "How you do anything is how you do everything." Andy Stumpf on Andrew D. Huberman, Ph.D.

How "micro-discipline" compounds into elite success: "Every single decision that you have in front of you in your life will have a slightly easier and a slightly harder choice. Make the slightly harder one more often than the slightly easier one." "It's micro-discipline that can make it seem as if you have this macro-discipline but that's not actually what it is. It's the little things that nobody sees that's what leads you to that end state." "I don't think it's ever by reflex. I think it's always by will." "How you do anything is how you do everything." Andy Stumpf on Andrew D. Huberman, Ph.D.

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Dr. Conti says you will quietly sabotage yourself forever until you find the thing pulling the strings. If you have ever told yourself you want to go to the gym, eat better, or change a habit, and then just didn't, Conti says there is a reason. He is a psychiatrist with decades of clinical experience, and he says you are most likely the one standing in your own way. But that does not make you your own enemy. Something inside you is being triggered, and you act on it automatically, without ever deciding to. He compares it to the Manchurian Candidate, programmed to react without choosing. The moment you find what is really pulling the strings, the tension breaks. You stop fighting yourself and finally get on your own side. — Dr. Paul Conti on the Huberman Lab (Andrew D. Huberman, Ph.D.) podcast.

Dr. Conti says you will quietly sabotage yourself forever until you find the thing pulling the strings. If you have ever told yourself you want to go to the gym, eat better, or change a habit, and then just didn't, Conti says there is a reason. He is a psychiatrist with decades of clinical experience, and he says you are most likely the one standing in your own way. But that does not make you your own enemy. Something inside you is being triggered, and you act on it automatically, without ever deciding to. He compares it to the Manchurian Candidate, programmed to react without choosing. The moment you find what is really pulling the strings, the tension breaks. You stop fighting yourself and finally get on your own side. — Dr. Paul Conti on the Huberman Lab (Andrew D. Huberman, Ph.D.) podcast.

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