Improve Your Baseline Dopamine for Motivation & Drive | Dr. Andrew Huberman
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- เผยแพร่เมื่อ 4 พ.ย. 2023
- Dr. Andrew Huberman discusses how to enhance your baseline dopamine levels for sustained motivation through quality sleep, strategic rest, proper nutrition, sunlight exposure, and regular exercise.
Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Leverage Dopamine to O...
Show notes: www.hubermanlab.com/episode/l...
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - วิทยาศาสตร์และเทคโนโลยี
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
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.
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..
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.
🎯 Key Takeaways for quick navigation:
00:29 🌙 Quality sleep is crucial for maintaining a healthy baseline dopamine level, allowing you to pursue goals effectively.
01:54 🧘♂️ Non-sleep deep rest (NSDR), such as yoga nidra, has been scientifically shown to increase dopamine reserves by up to 65%, providing an alternative to sleep.
03:20 🍏 Nutrition, specifically tyrosine-rich foods, plays a role in dopamine synthesis, emphasizing the importance of a well-balanced diet.
04:17 ☀️ Morning sunlight exposure, at least 5-10 minutes daily, contributes to increased dopamine levels and overall well-being.
05:45 🏋️ Regular movement and exercise, a mix of cardiovascular and resistance training, help maintain elevated baseline dopamine levels, essential for motivated behavior.
07:13 ⚖️ While there's variation in baseline dopamine levels due to genetics and circumstances, engaging in foundational practices like sleep, NSDR, nutrition, sunlight exposure, and regular exercise is essential for everyone.
Thanks
🎯 Key Takeaways for quick navigation:
00:29 🌙 Quality sleep is crucial for maintaining a healthy baseline dopamine level, allowing you to pursue goals effectively.
01:54 🧘♂ Non-sleep deep rest (NSDR), such as yoga nidra, has been scientifically shown to increase dopamine reserves by up to 65%, providing an alternative to sleep.
03:20 🍏 Nutrition, specifically tyrosine-rich foods, plays a role in dopamine synthesis, emphasizing the importance of a well-balanced diet.
04:17 ☀ Morning sunlight exposure, at least 5-10 minutes daily, contributes to increased dopamine levels and overall well-being.
05:45 🏋 Regular movement and exercise, a mix of cardiovascular and resistance training, help maintain elevated baseline dopamine levels, essential for motivated behavior.
07:13 ⚖ While there's variation in baseline dopamine levels due to genetics and circumstances, engaging in foundational practices like sleep, NSDR, nutrition, sunlight exposure, and regular exercise is essential for everyone.
@@taha7shaikh
Sun light is minimum 10mins. Not 5mins
Dr Huberman should pin this comment.
this is so funny
@@deathhunter1029
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.
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.
Thank you Dr. Huberman for all this valuable information that has been changing our lives for the better. 🙏🏼
Just incredible. Also the level in which the Doc communicates complex information with such clarity and understanding for mere mortals: Awesome
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.
Thank-you , Andrew for such a concise and helpful list.
I am so grateful for these videos and the videos dr. huberman puts out
Thank you, Mr. Huberman.
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 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
This reminded me to work out today. Thank you!
Thank you for inventing all these concepts
Man! Simply the best.
This man is saving my life. Seriously.
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
Thank you! Appreciate it deeply!!
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.
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
I really like these short form sharing of your experience 👍🏻
Thank you!!
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.
Morning sunlight massively improves my mood.
you are the best. thank you
Thank you very much! Great clip ‚
Thank you sir 😊
Morning sunlight exposure combined with a morning walk. My day was untouchable when I had this morning routine
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?
😂
Great information, thank you for sharing.
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?
Thank you proffesor life is throwing me some curve balls I didn't expect 😅
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
Huberman for President!
Huberman : Not interested
I'm grateful
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 :/
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?
01:41 am in France... I cannot sleep..."oh look: a new Huberman's video!" 😂
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've always wondered if the benefits of sunlight can be artificially induced by very bright lights. I am extremely photosensitive and I use a 60k lumen portable flootlight in my room in order to help fight my seasonal depression and it works really really well. It works so well that I have forgotten to turn it on some days and felt horrible until I turned it on and felt great all of the sudden. I turn it on first thing in the morning and I also open the blinds in my apartment every day first thing to try to get this requirement in and I think it works? But I am not sure. Obviously natural light will always be better, but I feel it especially helps on rainy days.
Thank you
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
Very informative. I pretty much do all of these but I didn't know about NSDR.
ayy renegade hardware crew, big up ya chest
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 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
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.
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.
@andrewhuberman I live in extreme UV region. How can I sunbath safely in the morning without sunglasses as you mentioned while minimizing melanoma risk? Can I still use sunscreen?
I’m a new listener and, Andrew, I’m falling in love. ❤ lol
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
Sleep
Nsdr
Nutrition tyrosine
Morning sunlight
Movement
Love It🙂
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
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.
Please make a podcast on ADHD or if it's done already please provide link.
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.
Will my full sprectrum grow lights be enough for morning sunlight treatment?
Brilliant and vital, basically your middle names at this point lol
Should the NSDR be a daily session done separately from sleeping?
Thanks
What if you live in the Northeast and don't have the morning sun option? Do I use a happy light for SAD?
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).
I have a question about the satellite portion I wear contacts that have a UV block will that affect the viewing of sunlight?
Nice watch. 🙂
Huberman ain't gonna talk about MTHFR's role, I know it.
I'm calling it, Dr. Huberman is America's daddy. He's the knowledgeable, wise father we all need who tells us to turn off our electronics, get outside and get some sunlight, get our s@*t done, go to bed, etc. 😂😂😂
that's adorable! ❤
Pacing is key for CFS
Can you corroborate the research on cold plunges?
Very good
not watching youtube vids all day
Butter than scrolling Tiktok
I want to increase dopamine receptors first..any advice?
Good sleep, early morning surf session … happy days
He missed just 1. Cold exposure like cold showers / ice baths increase dopamine as well, which he did an episode on.
Where's the link to yoga nidra video, pls?
Also, this is great but there’s a whole group of people and we only know by diagnosis but we don’t for sure know what’s going on but how do we do this for people with Parkinson Huntington’s? You know bipolar all of it maybe someone with it deficiency or who is able to get enough protein there’s so much stuff going on, all of these are always geared to “” person but what about the ones with different neotype we always feel like we get lost in the mix and then we try to do with all the counselors and shows talk about and it doesn’t work for us and then we encourage judgment and get this fed
Meditation is so much more than a 'focusing exercise'....
How do I increase morning cortisol if I can’t get any sunlight whatsoever?
getting sufficient sleep
practicing non-sleep deep rest (NSDR)
maintaining proper nutrition and consuming foods rich in tyrosine
getting morning sunlight exposure
engaging in regular exercise
don't the dopamine receptors automatically upregulate or downregulate themselves to keep you at the right state of mind?
you forgot to include the ad for Athletic Greens
live laugh love huberman
How much helps if you have low body fat?
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.
Can screens lower dopamine, anyone know?
Whats the difference between morning sunlight and 12:01pm sunlight?
Where’s the link to nsdr
Got any adhd specific tips?
What if it rains all day, such as tomorrow, how can I get sunlight?
In my personal opinion the answer is Love ..without true genuine love in a person life this can cause depression
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.
Is it just as beneficial
To take in sunlight from a window? Or do I have to be outside? Thank you!
Best outside for a few reasons. Sunlight through window glass harms your skin. Many windows now screen the UVA light that is essential for the effect you want.
Depending on where you live, getting that morning sunlight when you wake up might be difficult, even harder during winter time. What would you advice to people not being able to get that morning sunlight as soon as they wake up ? Are those artificial sunlight lamps something to be considered ?
I think vitamin D
Get yourself one of those lamps with at least 10,000 lumens!!?! I got one and have it on my desk. It's specifically for s.a.d, depression, etc gotta make sure you turn it on every damn day without fail.
He said these are second best, of course, actual sunlight is the best. I'm in Pittsburgh so winter here or even fall sucks for light lol
Yes so what's his take on people living in Alaska - sun non existent.
Not here in sweden neither
I have a UVA - ultraviolet light - that goes on in my office first thing and stays on until sunset.
Have to take besides exercise and son and jobs and stuff. I have to take ADD meds for ADD and depression but it’s the same time it’s so hard to get the right amount and it’s always changing and to be honest I don’t know I wish there were something like your glucose monitor I would like a dopamine monitor and I guess all the other ones too but it’s not that simple. It also has to do with 1 million other things in your body but some sort of monitor, that’s fixed for you or told you what to do because all my life no matter what I was doing on food or food. All of it even with meditation life has always been a self medication and I’m I’m really tired of it. I’m so tired I’m so alone.
I'm also so tired of it. I'm going to the doctor next week to help
LOL. I remember something a high school teacher once said in class in response to a student's comment. The student made a comment about a character in a book possibly doing something bad, but would lead to good happening later. The teacher said' "Hmm, I dont think so. That would be like saying I hit myself in the head with a hammer, because when I stop it feels good."
What about L-Tyrosine supplements? I started taking Wellbutrin after my HRT was decreased significantly and I became depressed. Back on HRT but still taking the Wellbutrin. However, I am having a really hard time being as motivated as I was before.
Best .tyrosine for motivation
At first glance, i read bassline instead of baseline and was thinking wow here we go 🤣