This clip is from the Huberman Lab episode "Leverage Dopamine to Overcome Procrastination & Optimize Effort.” The full episode can be found on TH-cam here: th-cam.com/video/K-TW2Chpz4k/w-d-xo.html
Would these protocols be the same for someone with tourettes,who I gather tend to have elevated levels of dopamine ? Would really welcome insight into that. Thanks 🙏
I like this video: but at around 02:19 mark, it is said that meditation is focusing excersise and Yoga Nidra / NSDR is not meditation. However Meditation is so broad and many types exist. many forms of meditation are not only about focussing, and often have similar mechinsms to NSDR/Yoga Nidra. Many sources say that NSDR/Yoga Nidra is infact a form of meditation. body scans / breathwork is seen in many forms of meditation, e.g. vipassana (one of the buddhist forms) and many others. the mechanisms of yoga nidra/NSDR are similar if not the same as many forms of buddhist/hindu meditation. I think this part of the video should be corrected?
Sir , how do you treat the brain of an alcohol addict ? It's not just about liver , brain is the main victim of alcohol addiction. Please make a video on that.❤️🙏🙏🙏🙏🙏
ADDer here. I and up to 20% of ADD/ADHD have a neuropath blockage for the stimulants. I have searched for tears to no avail on why erc. and any workaround. Amy heop/information would be much appreciated. Thanks
I read that Ashwaghanda lowers cortisol and is good for focus. Based on you saying that it is good to have elevated cortisol in the morning, do you have evidence of if that should be taken in the evening rather than morning or not at all?
@@Skeckulous not just tyrosine just good nutrions overall. and no a supplement alone wont make up for lack of healthy food. you should include atleast 200gm of fruit a day and atleast 1 of your meals should contain a mix of vegtables. if you are deficient in even a single nutrient, be it zinc or vitamin d or b or anything it will reflect on your neuro-health and physical health
Sleep is king. It's not even a pillar of your health - it's the entire foundation. I know by myself that if I get a bad night's sleep, the entire next day I'm operating at 50% or less.
That I know of the statistic that 80% of sleep apnea sufferers never even get diagnosed, nvm properly treated, really makes everything else a *joke* fr. Like, being perpetually sleep-deprived renders that other "good habits" that much more difficult to do, with less "results". It's really shocking how fundamental healthcare fails a lot of people still.
Exactly. I feel like a different, far less functioning person when i sleep poorly or when I have a bad sleep schedule. One can't go further if they don't fix this absolute critical issue
I have diagnosed insomnia (although not exactly the same) waking up in the middle of night is the worst thing that we can experience. It causes depression, anxiety. I hate it.@@ahn0x
I completely agree. Whenever I get a bad night of sleep, it is almost impossible to recover from. My motivation to do basic tasks is completely tanked as well.
I find that when I don’t use my phone first thing in the morning or right before going to bed I have such a good day. Social media drains my dopamine levels like crazy and also meditation helps a lot!
It's impressive how much this person is helping and impacting humankind! Thank you for spreading awareness and helping out people to live a healthy and joyful life!
Unfortunately, that's not the case. Those things are all great, but they are definitely not the cure for "everything and anything". Anyone with basic knowledge of biology/psychology should understand that.
I had an ear infection for a solid year, 4 rounds of antibiotics it would kind of go away and come rite back. At the last doc visit I asked "what the hell do I gotta do to get rid of this" she said "do you exercise? Yes I've ridden bicycle for years, she said "go twice as far twice as hard twice as long, more the better" So I did, and withing about 10 days the infection was completely gone..
Thanks for those amazing details. Looks like I am getting into NSDR yoga Nidra, it is so excating. Nowadays I am on my 3rd week of cold exposure. I got a pretty fancy deep freezer cold plunge, I decided to make it after your Cold Exposure episode. Recently I diagnosed as ADHD, and after your related episodes, I know the majority of the details. After all, I was wondering how I was hungry to understand the neurobiological details of human. And how good trying super recent science base protocols in my gym session. You become a modern time scientific icon, with a humble approach. That's so precious what you are giving to all of us. Much appreciated.
First of all thankyou so much for this condensed shorter video channel! I love your content but have felt overwhelmed with the 2+ hr videos on your main channel. I'm realizing my lifelong sleep issues are probably tied to my adhd, dopamine issues. Thanks for this informative video.
That's pretty cool to figure out, the simply learning about something that 90% of people are not particularly interested, can literally change your life completely, your perspective, and above all -- Your habits. That's really matters at all.
@@romeojrzinampan7665 first of all i turned it to black and white, you have no idea how deactivating the colours supresses the dopamine effect, it's crazy, my screen becomes boring now. It has seriously reduced my screen time. I also use an add-ons called social focus, it's free, i can deactivate youtube shorts, facebook feed etc. Now to your question: i go to the gym, i read, i go out to my starbucks and read, work on some projects, i try to meet more people, to do more. You can do it. I swear black and white mode is a great start.
Cold showers in the morning, the more uncomfortable the better! When you feel that even the thought of geting out of the warm bed is the most disgusting thing ever... this is the precise time to get wet :') This is the most efficient way of producing Dopamine receptors.
i had dopamine deficiency symptoms, likely caused by imbalance of kynurenic acid as a response to gut issues that werent apparent for years, caused by food additives like gums, emulsifier and commonly used medication binder. if you dont have a clean diet and free or mostly free of artificial drug/supplement binders you will not have best dopamine levels or availability of dopamine receptors
many thanks to you dr huberman, i always watch your videos, especially your clips from the podcast, sometimes i lost in the middle of podcast but i struggle to understand the meaning of every seconds that you give
Amazing work Dr Huberman. You are changing people's lives and are a treasure to this world. 24 days sober today (cannabis and alcohol) as a result of your work and Dr Lembkes. On the subject of meditation not increasing dopamine levels. Could that be due to people not meditating in the correct way. By the correct way, I mean body posture. I have found in my own experience that sitting in the lotus position and keeping my back posture straight is challenging and uncomfortable due to muscle tension and continuous focus. However, through maintaining this posture and persevering for 20 minutes it becomes easier and I do feel more focussed and motivated during and after the practice. Could this be a result of the dopamine system working? Choosing to embrace the "pain" and being rewarded with "pleasure"? As mentioned, big fan of yours. Truly life changing work. You're a modern day hero 🤙
I think you may have misspoke regarding tyrosine around 3:10. Tyrosine is an amino acid but not an enzyme, tyrosine hydroxylase is the enzyme that converts tyrosine to L-Dopa and then dopamine. Both can limit dopamine synthesis, but tyrosine hydroxylase is to my understanding the enzyme that controls the rate of conversion from tyrosine to synthesize dopamine but correct me if I’m misunderstanding.
Tyrosine is an amino acid that plays several important roles in the body. It is a precursor to various neurotransmitters, including dopamine, norepinephrine, and epinephrine, which are essential for mood regulation and stress response. Tyrosine is also involved in the production of thyroid hormones, which regulate metabolism. Additionally, it can be found in dietary sources and is used as a supplement for its potential cognitive and mood-enhancing effects. However, it's essential to use supplements with caution and consult a healthcare professional if considering tyrosine supplementation.
I came up with a totally natural way of relieving depression. It also helps to wake me up which is why I did it in the first place. You know how you can feel where your organs are, you can also feel where your brain is. Just feel where your brain is and imagine something going through your brain from the beginning to the back slowly. I imagine it like an MRI scan. I'm thinking that it may trigger the areas of the brain responsible for serotonin and/or endorphins. Of the 4 other people I taught this to, it works for 2 of them. The other 2 said they couldn't imagine something going through their brain. One said it gets rid of her anxiety. And I have also done it for stress.
i 100% approve body scan relaxation / meditation, i do it when i work home, in the pause intervals of pomodoros, even short ones, it works remarkably well
@@lindyn4 Not sure i understood 100% your comment, but on 5 min pomodoro breaks, i lay on the bed next to my desk, relax and perform body scan as much as i can. I also do it on 15 min breaks (more like 45-60 to me, 15 is too little), i get deeper relaxation, often go in and out of sleep, but i don't overthink it
@@josephmbimbi thanks so much for response. I was asking for the youtube link to the relaxation meditation you do but since you say you scan your body as much as you can I am assuming you are not following a youtube guide
@@lindyn4 Indeed i usually do not. Once in a while maybe, but for me they tend to go too fast, and i am lucky to get good results by myself. I don't have any specific recommendation for videos, besides youtube search result :/
Dr. Andrew Huberman on Boosting Dompamine using Parmasan Cheese increase Tyrosine. thank you for this video on ways to increase Dopanine levels, including Tyrosine from Parmasan Cheese
Meditation help us to get better at focusing on task but NSDR helps us to restore the plummeted baseline dopamine level which will help us to get joy from little task we want to do daily.
One comment that I have with regard to Huberman's comments on meditation and dopamine. First off, I am a huge advocate for using NSDR (yoga nidra) as a method of practice in daily life. However (and please correct me if I'm wrong), my understanding based off of a lot of the research I have done is that meditation *does* in fact increase baseline levels of dopamine. A couple of examples include the studies done on the yogic monks where the EEG scan went off the charts in the parts of the brain responsible for pleasure. Given, that is causal, but other studies were able to duplicate this... at least from what I understand based off of the available literature I've read. On an anecdotal level, I can say that I have had instances when I have meditated roughly 2-3 hours per day, and I have experienced bliss beyond what words can describe. Not necessarily a biomarker for increased baseline meditation, but it is something worth noting.
🎯 Key points for quick navigation: 00:00:02 *🌊 A healthy baseline dopamine level is essential for motivation and goal pursuit.* 00:00:29 *🔑 Foundational practices like sleep, nutrition, and strategic rest are key for maintaining dopamine levels.* 00:00:58 *🛌 Quality sleep restores dopamine reserves, allowing for better goal consideration and motivation.* 00:01:54 *😴 Non-sleep deep rest (NSDR) can increase dopamine reserves by up to 65%.* 00:03:20 *🥗 Proper nutrition, particularly foods high in tyrosine, is crucial for sustaining dopamine levels.* 00:04:17 *☀️ Morning sunlight exposure is important for regulating cortisol and increasing dopamine.* 00:05:45 *🏋️♂️ Regular exercise, including cardiovascular and resistance training, helps maintain elevated baseline dopamine levels.* 00:07:42 *⚖️ Genetics and individual circumstances can affect baseline dopamine levels, highlighting the need for consistent effort in foundational practices.* Made with HARPA AI
I feel so lousy on Abilify… because it is blocking so many dopamine receptors. I understand sometimes “taming the dopamine” so to speak is necessary… but lesson learned; I will be more responsible with my thoughts/ with my dopamine levels. My psychiatrist is weaning me off of Abilify, I am very excited to get off of it. I miss who I was before the Abilify. Maybe you can do an episode on how dopamine affects metabolism.
I happen to live with incurable heavy pain from many injuries. I struggle terribly with just trying to get myself through the day,…but, on top of this ….when I finally do get my pain down and under control for a time…..I have zero motivation and I really hate this. I’m looking for the way to HELP this. I look at my house and a 100 things need doing but, I feel NUMB. Before this happened to me,…I was always going and doing and I MISS having that SO MUCH. Life is a battle….these to enormous problems in my life EVERY DAY,….makes my life more like a WAR every day!!! Any advice? Please?😊
I'm in the same boat...after an injury I haven't been the same. I have no advice or answers, just wanted to let you know you're not alone. It's hard to watch other people get so much done and it really is depressing to think the life I used to know is over. I just keep trying new things, like this video, and live one day at a time and hope things improve. Hang in there😊
Wait so what's the difference between NSDR and Yoga Nidra? At 2:29 he says they are different. Also what is the difference between Yoga Nidra/NSDR/Meditation? I'm South Asian, they come from my side of the World and they all involve regulating breath ie. The same thing. Vipassna IS meditation. And you learn it by essentially focussing different parts of your body, and increasing awareness to improve breathing.
I recently quit alcohol…a week ago…and my motivation is through the roof…can’t sit still…I also eat healthy but I’ve always done that…for me the main factor was the alcohol.
I like this video: but at around 02:19 mark, it is said that meditation is focusing excersise and Yoga Nidra / NSDR is not meditation. However Meditation is so broad and many types exist. many forms of meditation are not only about focussing, and often have similar mechinsms to NSDR/Yoga Nidra. Many sources say that NSDR/Yoga Nidra is infact a form of meditation. body scans / breathwork is seen in many forms of meditation, e.g. vipassana (one of the buddhist forms) and many others. the mechanisms of yoga nidra/NSDR are similar if not the same as many forms of buddhist/hindu meditation. I think this part of the video should be corrected?
02 [00:02] To feel motivated and capable of pursuing goals, having a healthy level of baseline dopamine is crucial. [00:29] Achieving a healthy baseline dopamine level involves foundational practices such as quality sleep, strategic rest, and proper nutrition. [01:54] Non-sleep deep rest (NSDR), like yoga nidra, has been shown to increase dopamine reserves significantly. [02:50] Nutrition plays a role in baseline dopamine, with tyrosine being essential for dopamine synthesis. [04:17] Exposure to morning sunlight, without sunglasses, increases cortisol and dopamine levels, contributing to well-being and alertness. [05:45] Regular exercise, a mix of cardiovascular and resistance training, helps maintain an elevated baseline dopamine level, aiding motivated pursuit behavior. [07:13] Variation in baseline dopamine levels can occur due to genetics and circumstances, but everyone can benefit from engaging in these foundational practices every 24 hours to enhance motivation and drive.
Something I have never understood about myself - if exposure to the sun is so good for us, and it clearly is, why do I personally hate the feeling of sun on my skin so much?
Is cold immersion not a thing anymore? Suggested of some stuff that appears to work on myself and others exercising similar patterns I would like to see some studies and discussion on all kinds of hardship - hard physical work, unpleasant circumstances and obstacles in general requiring willpower and great effort to overcome - framed in positive mindset (meaning, believing it is worth it despite the struggle).
Is it possible to activate the parts of the brain you mentioned by "pretending" to exercise out of necessity? I have a physical disability and my movements are limited to finger flexing and neck movements.
Apples [00:02] "If we are going to feel motivated at all, we are going to have to have a healthy level of baseline dopamine." [01:54] "Meditation itself is a focusing exercise. It is not known to increase dopamine." [02:50] "Non-sleep deep rest, so-called NSDR, has been shown to increase the amount of dopamine in your reserves by up to 65%, which is a remarkable number." [04:17] "Viewing morning sunlight increases cortisol early in the day, and it sets in motion a dopamine-related cascade in neuromodulators, dopamine, and hormones." [05:45] "Regular exercise, a mixture of cardiovascular and resistance training, is known to elevate and maintain an elevated level of baseline dopamine." 02 [00:02] To feel motivated and capable of pursuing goals, having a healthy level of baseline dopamine is crucial. [00:29] Achieving a healthy baseline dopamine level involves foundational practices such as quality sleep, strategic rest, and proper nutrition. [01:54] Non-sleep deep rest (NSDR), like yoga nidra, has been shown to increase dopamine reserves significantly. [02:50] Nutrition plays a role in baseline dopamine, with tyrosine being essential for dopamine synthesis. [04:17] Exposure to morning sunlight, without sunglasses, increases cortisol and dopamine levels, contributing to well-being and alertness. [05:45] Regular exercise, a mix of cardiovascular and resistance training, helps maintain an elevated baseline dopamine level, aiding motivated pursuit behavior. [07:13] Variation in baseline dopamine levels can occur due to genetics and circumstances, but everyone can benefit from engaging in these foundational practices every 24 hours to enhance motivation and drive.
Does the increase of dopamine these 4 things (good sleep , good nutrition, sunlight in morning, exercise) do help me with withdrawal symptoms of quiting an addiction ?
In my experience, absolutely. But it'll depend on the type and severity of the withdrawal. This would make a noticeable impact for nicotine, caffeine, cannabis withdrawals. For benzos, opioids, or alcohol withdrawal, you're gonna feel miserable regardless. Still good habits to get into if you wanna maximize your chances of avoiding relapse.
Great video, all that is mentioned in the video resonate with what I have been unconsciously doing for the longest time. Exercise, morning sunlight (morning walk), sleeping enough, etc. However, I am still somehow a dopamine peak addict, being video games, alcohol or resolving that headscratcher at work. That being said, would some sort of "dopamine reserve detox" be appropriate in that case?
From my own experience with meditation, I almost always feel better afterwards. Maybe, as you say, it’s because I’m not practicing traditional silent mediation.
Wrt meditation, the meditation we practice in the west is not properly informed by the teachings of the Buddha. Step #10 of the Buddha's instructions on mindfulness of breathing meditation is "Gladden the mind." The idea is to saturate the mind with joy and satisfaction. Happiness is the proximate cause of concentration, to quote Bhikkhu Buddhadasa, not pure and sustained effort. This is basic jhanna practice in the Theravadan/Thai Forest tradition. Whenever we talk about meditation broadly like this, I wish we could specify whether it's anapanasati meditation (mindfulness of breathing) or just the dry practice those of us know in the west as vipassana. Here's the conclusion to a very limited article exploring this area: "How these meditators achieve periods of extreme joy without common negative side effects could contribute to the scientific “pursuit of happiness” and could pave the way for novel paradigms for rehabilitation and recovery from nervous system injury." From: "Case Study of Ecstatic Meditation: fMRI and EEG Evidence of Self-Stimulating a Reward System" in journal Neural Plast.
Restoring Baseline Dopamine To pursue meaningful goals in regular life that actually makes you grow you need to higher baseline level of dopamine. Your baseline dopamine can get plummeted from regular thirsty social media dose, regular masturbation, etc. In order to get joy from simple things you do daily (e.g. study, reading a book, etc.) which will give you small dopamine spikes, you need to have higher level of baseline dopamine in your body. This can be achieved by regular: 1. Quality Sleep for 7-8.5 hours 2. Morning sunlight for 10 minutes 3. Cardio exercise or strength training for 10-20 minutes 4. NSDR for 10 minutes 5. Consumption of tyrosine rich food e.g. nuts, soyabean, etc.
How can I get dopamine for motivation for house cleaning and putting stuff and clothes in order? I just hate house chores. I have a lot to work on, it piled up😢
🎯 Key Takeaways for quick navigation: 00:32 🧠 *Set focused work sessions for about 90 minutes or less, aligning with our brain's ultradian cycles for optimal performance.* 01:28 ⚙️ *Acknowledge the initial 5-10 minutes as a transition period before deep focus; occasional loss of focus is normal, but actively bring it back.* 02:25 🔄 *After a focused session, engage in deliberate defocus for at least 10-30 minutes, focusing on menial tasks, to recharge and maintain productivity.* 03:23 🚫 *Avoid phone use during deliberate decompression to allow the mind to idle and recharge, essential for sustained focus.* 04:20 💤 *Recognize the importance of sleep as the ultimate form of restoration, complementing the decompression after focused bouts for overall well-being.* Made with HARPA AI
Go outside when you wake up. Get moving! The World Health Organisation recommends 5 hours of exercise a week. This may seem like a lot, but it is our current sedentary lifestyle that is the problem. If you're depressed and can't do anything, see a doctor!
This clip is from the Huberman Lab episode "Leverage Dopamine to Overcome Procrastination & Optimize Effort.” The full episode can be found on TH-cam here: th-cam.com/video/K-TW2Chpz4k/w-d-xo.html
Would these protocols be the same for someone with tourettes,who I gather tend to have elevated levels of dopamine ? Would really welcome insight into that. Thanks 🙏
I like this video: but at around 02:19 mark, it is said that meditation is focusing excersise and Yoga Nidra / NSDR is not meditation. However Meditation is so broad and many types exist. many forms of meditation are not only about focussing, and often have similar mechinsms to NSDR/Yoga Nidra. Many sources say that NSDR/Yoga Nidra is infact a form of meditation. body scans / breathwork is seen in many forms of meditation, e.g. vipassana (one of the buddhist forms) and many others. the mechanisms of yoga nidra/NSDR are similar if not the same as many forms of buddhist/hindu meditation. I think this part of the video should be corrected?
Sir , how do you treat the brain of an alcohol addict ? It's not just about liver , brain is the main victim of alcohol addiction. Please make a video on that.❤️🙏🙏🙏🙏🙏
ADDer here. I and up to 20% of ADD/ADHD have a neuropath blockage for the stimulants. I have searched for tears to no avail on why erc. and any workaround. Amy heop/information would be much appreciated. Thanks
I read that Ashwaghanda lowers cortisol and is good for focus. Based on you saying that it is good to have elevated cortisol in the morning, do you have evidence of if that should be taken in the evening rather than morning or not at all?
1. Sufficient sleep
2. NSDR (non-sleep deep rest) aka yoga nidra
3. Nutrition
4. Morning sunlight
5. Exercise
3. tyrosine in foods
@@Skeckulous not just tyrosine just good nutrions overall. and no a supplement alone wont make up for lack of healthy food. you should include atleast 200gm of fruit a day and atleast 1 of your meals should contain a mix of vegtables. if you are deficient in even a single nutrient, be it zinc or vitamin d or b or anything it will reflect on your neuro-health and physical health
I thought point five would be:
5. Girlfriends
@@Barrrtbut for girls ??
@@Barrrtmultiple😂
Anything to do with that hit piece on him?
Sleep is king. It's not even a pillar of your health - it's the entire foundation. I know by myself that if I get a bad night's sleep, the entire next day I'm operating at 50% or less.
That I know of the statistic that 80% of sleep apnea sufferers never even get diagnosed, nvm properly treated, really makes everything else a *joke* fr. Like, being perpetually sleep-deprived renders that other "good habits" that much more difficult to do, with less "results". It's really shocking how fundamental healthcare fails a lot of people still.
Exactly. I feel like a different, far less functioning person when i sleep poorly or when I have a bad sleep schedule. One can't go further if they don't fix this absolute critical issue
I have diagnosed insomnia (although not exactly the same) waking up in the middle of night is the worst thing that we can experience. It causes depression, anxiety. I hate it.@@ahn0x
same. I'm useless without proper sleep.
I completely agree. Whenever I get a bad night of sleep, it is almost impossible to recover from. My motivation to do basic tasks is completely tanked as well.
I find that when I don’t use my phone first thing in the morning or right before going to bed I have such a good day. Social media drains my dopamine levels like crazy and also meditation helps a lot!
It's impressive how much this person is helping and impacting humankind! Thank you for spreading awareness and helping out people to live a healthy and joyful life!
Andrew Huberman, he's the man!!
No politics needed. A true man for mankind.
On what planet ?
@@tommac21 what do you mean?
@@tommac21 On Earth, probably.
The cure for everything and anything... Plenty of water, eating healthy foods, suffient sleep, exercise, no alcohol.
Unfortunately, that's not the case. Those things are all great, but they are definitely not the cure for "everything and anything". Anyone with basic knowledge of biology/psychology should understand that.
@@Youttubeuser20932it will prevent dieseases, except if you are not directly sprayed with some cancer's from the air.. lol..
One aspect that is often overlooked is simply spending time in silence imo
Yep 👍🏻
I had an ear infection for a solid year, 4 rounds of antibiotics it would kind of go away and come rite back. At the last doc visit I asked "what the hell do I gotta do to get rid of this" she said "do you exercise? Yes I've ridden bicycle for years, she said "go twice as far twice as hard twice as long, more the better" So I did, and withing about 10 days the infection was completely gone..
You are making the world a better place, Mr. Huberman. You’re the toolkit to becoming a better functioning person. Many thanks to you and your team.
Morning sunlight exposure combined with a morning walk. My day was untouchable when I had this morning routine
Thank you got for doing these clips. They are quite helpful for those of us working with ADHD
can u say that again
Or those of us who don't wanto to watch 2 to 3-hour monologues on scientific research
I have depression and adhd I ever feel motivated
@@lindyn4thank you they work really well for people with ADHD or something like that
Thanks for those amazing details. Looks like I am getting into NSDR yoga Nidra, it is so excating. Nowadays I am on my 3rd week of cold exposure. I got a pretty fancy deep freezer cold plunge, I decided to make it after your Cold Exposure episode. Recently I diagnosed as ADHD, and after your related episodes, I know the majority of the details. After all, I was wondering how I was hungry to understand the neurobiological details of human. And how good trying super recent science base protocols in my gym session. You become a modern time scientific icon, with a humble approach. That's so precious what you are giving to all of us. Much appreciated.
First of all thankyou so much for this condensed shorter video channel! I love your content but have felt overwhelmed with the 2+ hr videos on your main channel. I'm realizing my lifelong sleep issues are probably tied to my adhd, dopamine issues. Thanks for this informative video.
Thank you Dr. Huberman for all this valuable information that has been changing our lives for the better. 🙏🏼
00:02 🌊 Having a healthy baseline level of dopamine is crucial for feeling motivated and capable of pursuing goals.
01:26 🛌 Quality sleep restores dopamine reserves, essential for meaningful goal consideration.
02:50 🧘 Non-sleep deep rest (NSDR), like yoga nidra, significantly increases dopamine reserves.
03:20 🥦 Proper nutrition, particularly tyrosine-rich foods, is crucial for maintaining baseline dopamine levels.
04:17 🌞 Morning sunlight exposure increases dopamine levels, contributing to wellbeing and alertness.
05:45 🏋 Regular exercise, including cardiovascular and resistance training, elevates and maintains baseline dopamine levels.
That's pretty cool to figure out, the simply learning about something that 90% of people are not particularly interested, can literally change your life completely, your perspective, and above all -- Your habits. That's really matters at all.
The 10 minute NSDR you do has been a huge help for me for about a year now. I use it almost daily!
Where do I find the link?
Nsdr?
@@Skanny11non sleep deep rest
@@kristiscabanashortsIs it some form or technic of meditation or how does it differ?
@@henri1476 watch the video... 1:44 - 3:00
From personal experience, the more I watch screens, the less motivated I am, and the more I stop being on screens, the more energetic and alive I am
what do you do when ur dont use phone?
This is my exact predicament 😢
@@romeojrzinampan7665 first of all i turned it to black and white, you have no idea how deactivating the colours supresses the dopamine effect, it's crazy, my screen becomes boring now. It has seriously reduced my screen time. I also use an add-ons called social focus, it's free, i can deactivate youtube shorts, facebook feed etc.
Now to your question: i go to the gym, i read, i go out to my starbucks and read, work on some projects, i try to meet more people, to do more. You can do it. I swear black and white mode is a great start.
Cold showers in the morning, the more uncomfortable the better!
When you feel that even the thought of geting out of the warm bed is the most disgusting thing ever... this is the precise time to get wet :')
This is the most efficient way of producing Dopamine receptors.
Agree 100%. By far the most immediate dopamine increase I feel is from those horrible cold showers in the morning.
Works on me too 😀
true very true
Thanks
i had dopamine deficiency symptoms, likely caused by imbalance of kynurenic acid as a response to gut issues that werent apparent for years, caused by food additives like gums, emulsifier and commonly used medication binder. if you dont have a clean diet and free or mostly free of artificial drug/supplement binders you will not have best dopamine levels or availability of dopamine receptors
many thanks to you dr huberman, i always watch your videos, especially your clips from the podcast, sometimes i lost in the middle of podcast but i struggle to understand the meaning of every seconds that you give
Maybe someone can help to identify what you are misunderstanding? Try speaking about a specific issue and ask for some guidance. Prayers to you friend
Huberman for President!
Huberman : Not interested
He missed just 1. Cold exposure like cold showers / ice baths increase dopamine as well, which he did an episode on.
Thanks.
Pretty sure heat exposure like hot showers / wet saunas has the exact same effect.
Amazing work Dr Huberman. You are changing people's lives and are a treasure to this world. 24 days sober today (cannabis and alcohol) as a result of your work and Dr Lembkes.
On the subject of meditation not increasing dopamine levels. Could that be due to people not meditating in the correct way. By the correct way, I mean body posture. I have found in my own experience that sitting in the lotus position and keeping my back posture straight is challenging and uncomfortable due to muscle tension and continuous focus. However, through maintaining this posture and persevering for 20 minutes it becomes easier and I do feel more focussed and motivated during and after the practice. Could this be a result of the dopamine system working? Choosing to embrace the "pain" and being rewarded with "pleasure"?
As mentioned, big fan of yours. Truly life changing work. You're a modern day hero 🤙
Congrats on your sobriety. Alcohol has never been my thing but I'm a lifetime pot smoker...until recently. 35 days clean. Feels great.
Just incredible. Also the level in which the Doc communicates complex information with such clarity and understanding for mere mortals: Awesome
This man is saving my life. Seriously.
Thank you for inventing all these concepts
I think you may have misspoke regarding tyrosine around 3:10. Tyrosine is an amino acid but not an enzyme, tyrosine hydroxylase is the enzyme that converts tyrosine to L-Dopa and then dopamine. Both can limit dopamine synthesis, but tyrosine hydroxylase is to my understanding the enzyme that controls the rate of conversion from tyrosine to synthesize dopamine but correct me if I’m misunderstanding.
Tyrosine is an amino acid that plays several important roles in the body. It is a precursor to various neurotransmitters, including dopamine, norepinephrine, and epinephrine, which are essential for mood regulation and stress response. Tyrosine is also involved in the production of thyroid hormones, which regulate metabolism. Additionally, it can be found in dietary sources and is used as a supplement for its potential cognitive and mood-enhancing effects. However, it's essential to use supplements with caution and consult a healthcare professional if considering tyrosine supplementation.
I ❤ u smarty pants
I was about to say that haha, thanks
I’m smoking El dopa, does that count?
🤓🤓🤓
I came up with a totally natural way of relieving depression. It also helps to wake me up which is why I did it in the first place. You know how you can feel where your organs are, you can also feel where your brain is. Just feel where your brain is and imagine something going through your brain from the beginning to the back slowly. I imagine it like an MRI scan. I'm thinking that it may trigger the areas of the brain responsible for serotonin and/or endorphins. Of the 4 other people I taught this to, it works for 2 of them. The other 2 said they couldn't imagine something going through their brain. One said it gets rid of her anxiety. And I have also done it for stress.
Morning sunlight massively improves my mood.
I would strongly suggest that our motivation also has to do whether we like what we are doing or not.
Train yourself to enjoy doing what's hard to do and that goes a long way too
You do have a point but not everything in live needs to be hard. @@Backfromthestorm
Well motivation is motivation
I am so grateful for these videos and the videos dr. huberman puts out
1. Sufficient sleep
2. NSDR (non-sleep deep rest) aka yoga nidra
3. Nutrition
4. Morning sunlight
5. Exercise
THANK ME LATER....
i 100% approve body scan relaxation / meditation, i do it when i work home, in the pause intervals of pomodoros, even short ones, it works remarkably well
wow really can you link on those short videos pomodoro break is about 5 min right?or your 15 min break?
@@lindyn4 Not sure i understood 100% your comment, but on 5 min pomodoro breaks, i lay on the bed next to my desk, relax and perform body scan as much as i can.
I also do it on 15 min breaks (more like 45-60 to me, 15 is too little), i get deeper relaxation, often go in and out of sleep, but i don't overthink it
@@josephmbimbi thanks so much for response. I was asking for the youtube link to the relaxation meditation you do but since you say you scan your body as much as you can I am assuming you are not following a youtube guide
@@lindyn4 Indeed i usually do not. Once in a while maybe, but for me they tend to go too fast, and i am lucky to get good results by myself.
I don't have any specific recommendation for videos, besides youtube search result :/
Dr. Andrew Huberman on Boosting Dompamine using Parmasan Cheese increase Tyrosine. thank you for this video on ways to increase Dopanine levels, including Tyrosine from Parmasan Cheese
I need be careful with how much Huberman I watch in order to keep my dopamine balanced.
Just wait till later in the day before you engage in dopaminergic activities. Go forth and spend your dopamine wisely good sir
Meditation help us to get better at focusing on task but NSDR helps us to restore the plummeted baseline dopamine level which will help us to get joy from little task we want to do daily.
not watching youtube vids all day
Butter than scrolling Tiktok
Attacked and laughing..... thanks for that 😄
@@Nacer__ellahexactly watching podcast Of one hour or so it's not bad for dopamine.
Absolutely… But it’s so hard🙃
One comment that I have with regard to Huberman's comments on meditation and dopamine. First off, I am a huge advocate for using NSDR (yoga nidra) as a method of practice in daily life. However (and please correct me if I'm wrong), my understanding based off of a lot of the research I have done is that meditation *does* in fact increase baseline levels of dopamine. A couple of examples include the studies done on the yogic monks where the EEG scan went off the charts in the parts of the brain responsible for pleasure. Given, that is causal, but other studies were able to duplicate this... at least from what I understand based off of the available literature I've read. On an anecdotal level, I can say that I have had instances when I have meditated roughly 2-3 hours per day, and I have experienced bliss beyond what words can describe. Not necessarily a biomarker for increased baseline meditation, but it is something worth noting.
Thank-you , Andrew for such a concise and helpful list.
This reminded me to work out today. Thank you!
Thank you for this public service
🎯 Key points for quick navigation:
00:00:02 *🌊 A healthy baseline dopamine level is essential for motivation and goal pursuit.*
00:00:29 *🔑 Foundational practices like sleep, nutrition, and strategic rest are key for maintaining dopamine levels.*
00:00:58 *🛌 Quality sleep restores dopamine reserves, allowing for better goal consideration and motivation.*
00:01:54 *😴 Non-sleep deep rest (NSDR) can increase dopamine reserves by up to 65%.*
00:03:20 *🥗 Proper nutrition, particularly foods high in tyrosine, is crucial for sustaining dopamine levels.*
00:04:17 *☀️ Morning sunlight exposure is important for regulating cortisol and increasing dopamine.*
00:05:45 *🏋️♂️ Regular exercise, including cardiovascular and resistance training, helps maintain elevated baseline dopamine levels.*
00:07:42 *⚖️ Genetics and individual circumstances can affect baseline dopamine levels, highlighting the need for consistent effort in foundational practices.*
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Could u make a video about relation between dopamin and parkinson disease and ways of control of signs in this disease
I really like these short form sharing of your experience 👍🏻
Wow I just finished watching Jocko’s podcast on doing the stuff you’re supposed to do and your video is complementary to that - very cool.
Man! Simply the best.
Please make a podcast on ADHD or if it's done already please provide link.
Thank you, Mr. Huberman.
By "YouSum Live"
00:00:02 Healthy dopamine levels drive motivation
00:01:29 Quality sleep restores dopamine reserves
00:02:54 Non-sleep deep rest boosts dopamine levels
00:03:44 Nutrition impacts dopamine synthesis
00:05:20 Morning sunlight increases dopamine production
00:06:31 Regular exercise maintains baseline dopamine
00:07:01 Genetics influence baseline dopamine levels
00:07:42 Foundational practices are essential for everyone
By "YouSum Live"
I feel so lousy on Abilify… because it is blocking so many dopamine receptors. I understand sometimes “taming the dopamine” so to speak is necessary… but lesson learned; I will be more responsible with my thoughts/ with my dopamine levels. My psychiatrist is weaning me off of Abilify, I am very excited to get off of it. I miss who I was before the Abilify. Maybe you can do an episode on how dopamine affects metabolism.
I happen to live with incurable heavy pain from many injuries. I struggle terribly with just trying to get myself through the day,…but, on top of this ….when I finally do get my pain down and under control for a time…..I have zero motivation and I really hate this. I’m looking for the way to HELP this. I look at my house and a 100 things need doing but, I feel NUMB.
Before this happened to me,…I was always going and doing and I MISS having that SO MUCH.
Life is a battle….these to enormous problems in my life EVERY DAY,….makes my life more like a WAR every day!!!
Any advice? Please?😊
I'm in the same boat...after an injury I haven't been the same. I have no advice or answers, just wanted to let you know you're not alone. It's hard to watch other people get so much done and it really is depressing to think the life I used to know is over. I just keep trying new things, like this video, and live one day at a time and hope things improve. Hang in there😊
@@TK.000 Sorry about your struggle, but there way out, just look for it, you will find for sure.
With the video of Wim hof, he have many protocol that can help you.
@@Brancaalice Thank you😊
Great information, thank you for sharing.
Wait so what's the difference between NSDR and Yoga Nidra?
At 2:29 he says they are different.
Also what is the difference between Yoga Nidra/NSDR/Meditation?
I'm South Asian, they come from my side of the World and they all involve regulating breath ie. The same thing.
Vipassna IS meditation. And you learn it by essentially focussing different parts of your body, and increasing awareness to improve breathing.
Thank u! For useful information ❤
I recently quit alcohol…a week ago…and my motivation is through the roof…can’t sit still…I also eat healthy but I’ve always done that…for me the main factor was the alcohol.
I like this video: but at around 02:19 mark, it is said that meditation is focusing excersise and Yoga Nidra / NSDR is not meditation. However Meditation is so broad and many types exist. many forms of meditation are not only about focussing, and often have similar mechinsms to NSDR/Yoga Nidra. Many sources say that NSDR/Yoga Nidra is infact a form of meditation. body scans / breathwork is seen in many forms of meditation, e.g. vipassana (one of the buddhist forms) and many others. the mechanisms of yoga nidra/NSDR are similar if not the same as many forms of buddhist/hindu meditation. I think this part of the video should be corrected?
And meditation will definitely increase your positive hormones
thank you for the knowledge
I’m a new listener and, Andrew, I’m falling in love. ❤ lol
With him or the content? 😂
02
[00:02] To feel motivated and capable of pursuing goals, having a healthy level of baseline dopamine is crucial.
[00:29] Achieving a healthy baseline dopamine level involves foundational practices such as quality sleep, strategic rest, and proper nutrition.
[01:54] Non-sleep deep rest (NSDR), like yoga nidra, has been shown to increase dopamine reserves significantly.
[02:50] Nutrition plays a role in baseline dopamine, with tyrosine being essential for dopamine synthesis.
[04:17] Exposure to morning sunlight, without sunglasses, increases cortisol and dopamine levels, contributing to well-being and alertness.
[05:45] Regular exercise, a mix of cardiovascular and resistance training, helps maintain an elevated baseline dopamine level, aiding motivated pursuit behavior.
[07:13] Variation in baseline dopamine levels can occur due to genetics and circumstances, but everyone can benefit from engaging in these foundational practices every 24 hours to enhance motivation and drive.
Dear sir, If possible please provide hindi tranlation of your videos. That will be very helpful for us.
I'm grateful
Very informative. I pretty much do all of these but I didn't know about NSDR.
ayy renegade hardware crew, big up ya chest
Something I have never understood about myself - if exposure to the sun is so good for us, and it clearly is, why do I personally hate the feeling of sun on my skin so much?
😂
01:41 am in France... I cannot sleep..."oh look: a new Huberman's video!" 😂
Can you look into practice of Sudarshan Kriya(which is a breathing technique) for anxiety/depression?
Thank you!!
great vid!
In my personal opinion the answer is Love ..without true genuine love in a person life this can cause depression
Meditation is so much more than a 'focusing exercise'....
Thank you! Appreciate it deeply!!
Is cold immersion not a thing anymore?
Suggested of some stuff that appears to work on myself and others exercising similar patterns I would like to see some studies and discussion on all kinds of hardship - hard physical work, unpleasant circumstances and obstacles in general requiring willpower and great effort to overcome - framed in positive mindset (meaning, believing it is worth it despite the struggle).
His focus may be more on baseline Dopamine rather than the boost of cold water (or hot saunas).
Is it possible to activate the parts of the brain you mentioned by "pretending" to exercise out of necessity? I have a physical disability and my movements are limited to finger flexing and neck movements.
Tyrosine is an amino acid not enzyme - still important but wanted to clarify. You can buy it in supplement form
Will my full sprectrum grow lights be enough for morning sunlight treatment?
Apples
[00:02] "If we are going to feel motivated at all, we are going to have to have a healthy level of baseline dopamine."
[01:54] "Meditation itself is a focusing exercise. It is not known to increase dopamine."
[02:50] "Non-sleep deep rest, so-called NSDR, has been shown to increase the amount of dopamine in your reserves by up to 65%, which is a remarkable number."
[04:17] "Viewing morning sunlight increases cortisol early in the day, and it sets in motion a dopamine-related cascade in neuromodulators, dopamine, and hormones."
[05:45] "Regular exercise, a mixture of cardiovascular and resistance training, is known to elevate and maintain an elevated level of baseline dopamine."
02
[00:02] To feel motivated and capable of pursuing goals, having a healthy level of baseline dopamine is crucial.
[00:29] Achieving a healthy baseline dopamine level involves foundational practices such as quality sleep, strategic rest, and proper nutrition.
[01:54] Non-sleep deep rest (NSDR), like yoga nidra, has been shown to increase dopamine reserves significantly.
[02:50] Nutrition plays a role in baseline dopamine, with tyrosine being essential for dopamine synthesis.
[04:17] Exposure to morning sunlight, without sunglasses, increases cortisol and dopamine levels, contributing to well-being and alertness.
[05:45] Regular exercise, a mix of cardiovascular and resistance training, helps maintain an elevated baseline dopamine level, aiding motivated pursuit behavior.
[07:13] Variation in baseline dopamine levels can occur due to genetics and circumstances, but everyone can benefit from engaging in these foundational practices every 24 hours to enhance motivation and drive.
Thank you very much! Great clip ‚
1:29 sleep
3:06 nutrition
4:10 sun light
Does the increase of dopamine these 4 things (good sleep , good nutrition, sunlight in morning, exercise) do help me with withdrawal symptoms of quiting an addiction ?
In my experience, absolutely. But it'll depend on the type and severity of the withdrawal. This would make a noticeable impact for nicotine, caffeine, cannabis withdrawals. For benzos, opioids, or alcohol withdrawal, you're gonna feel miserable regardless. Still good habits to get into if you wanna maximize your chances of avoiding relapse.
I don’t see the 10. Minute NDR link
Thank you sir 😊
Great video, all that is mentioned in the video resonate with what I have been unconsciously doing for the longest time. Exercise, morning sunlight (morning walk), sleeping enough, etc. However, I am still somehow a dopamine peak addict, being video games, alcohol or resolving that headscratcher at work. That being said, would some sort of "dopamine reserve detox" be appropriate in that case?
Huberman ain't gonna talk about MTHFR's role, I know it.
Thank you
From my own experience with meditation, I almost always feel better afterwards. Maybe, as you say, it’s because I’m not practicing traditional silent mediation.
What is it exactly that causes the dopamine increase with NSDR? I wonder if prayer does the same thing (or better)?
Wrt meditation, the meditation we practice in the west is not properly informed by the teachings of the Buddha. Step #10 of the Buddha's instructions on mindfulness of breathing meditation is "Gladden the mind." The idea is to saturate the mind with joy and satisfaction. Happiness is the proximate cause of concentration, to quote Bhikkhu Buddhadasa, not pure and sustained effort. This is basic jhanna practice in the Theravadan/Thai Forest tradition.
Whenever we talk about meditation broadly like this, I wish we could specify whether it's anapanasati meditation (mindfulness of breathing) or just the dry practice those of us know in the west as vipassana.
Here's the conclusion to a very limited article exploring this area:
"How these meditators achieve periods of extreme joy without common negative side effects could contribute to the scientific “pursuit of happiness” and could pave the way for novel paradigms for rehabilitation and recovery from nervous system injury." From: "Case Study of Ecstatic Meditation: fMRI and EEG Evidence of Self-Stimulating a Reward System" in journal Neural Plast.
Great info
you are the best. thank you
Restoring Baseline Dopamine
To pursue meaningful goals in regular life that actually makes you grow you need to higher baseline level of dopamine. Your baseline dopamine can get plummeted from regular thirsty social media dose, regular masturbation, etc. In order to get joy from simple things you do daily (e.g. study, reading a book, etc.) which will give you small dopamine spikes, you need to have higher level of baseline dopamine in your body. This can be achieved by regular:
1. Quality Sleep for 7-8.5 hours
2. Morning sunlight for 10 minutes
3. Cardio exercise or strength training for 10-20 minutes
4. NSDR for 10 minutes
5. Consumption of tyrosine rich food e.g. nuts, soyabean, etc.
Pacing is key for CFS
Sleep
Nsdr
Nutrition tyrosine
Morning sunlight
Movement
Simply say, eat good foods well, sleep well, play hard. And then try to sneak some work in between.
How can I get dopamine for motivation for house cleaning and putting stuff and clothes in order? I just hate house chores. I have a lot to work on, it piled up😢
My laundry can be climb like Everest…😢
Sufficient sleep
Yoga nidra
Tyrosine rich foods
Morning sunlight ( as early as possible
Resistance training
Does it make sense to take l-phenylalanine instead of l-tyrosine? Is there more to it than just the transformation? Thank you for the video.
Don't forget to BREATH deeper and trust in god ❤
🎯 Key Takeaways for quick navigation:
00:32 🧠 *Set focused work sessions for about 90 minutes or less, aligning with our brain's ultradian cycles for optimal performance.*
01:28 ⚙️ *Acknowledge the initial 5-10 minutes as a transition period before deep focus; occasional loss of focus is normal, but actively bring it back.*
02:25 🔄 *After a focused session, engage in deliberate defocus for at least 10-30 minutes, focusing on menial tasks, to recharge and maintain productivity.*
03:23 🚫 *Avoid phone use during deliberate decompression to allow the mind to idle and recharge, essential for sustained focus.*
04:20 💤 *Recognize the importance of sleep as the ultimate form of restoration, complementing the decompression after focused bouts for overall well-being.*
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What if you live in the Northeast and don't have the morning sun option? Do I use a happy light for SAD?
Go outside when you wake up.
Get moving! The World Health Organisation recommends 5 hours of exercise a week. This may seem like a lot, but it is our current sedentary lifestyle that is the problem.
If you're depressed and can't do anything, see a doctor!
Can someone explain what does the re-up sleep and nutrition means?