Andrew, I don't know if you will see this, but I want you to know that your work literally saved my life. I feel like I was reborn. Knowledge of what's going on in my brain helped me tremendously in lighting up the dark place I was in for years. Thank you so much.
Thank you for your comment. I am very happy to learn that you have derived benefit from the information. Our brain is an amazing organ! Knowing a bit about how it works can indeed bring us much insight and growth. I feel blessed for the opportunity to share a bit of that knowledge and that people are interested in learning. Many thanks to you! Best wishes, Andrew
Thanks for the great podcast! 1. Our brain is designed to be changed, so neuroplasticity is natural phenomenon. The brain of a new born child is giant web where almost every neurons is connected to each other (it's kind of like every city is connected with the roads, but there is no high way). Based on our experience, we reinforce some of the connections, but we mainly remove connections. After age of 25, having neuroplasticity becomes not as easy as when you were younger. 2. If you were born specific disabilities, the neurons for that ability can be taken over by other parts of the brain region. For example, some blind people use their visual cortex for braille reading, meaning their sensory for fingers is much better than other people. 3. After age of 25, the first step to neuroplasticity is recognizing that you want to change. 4. Unless you're a child, your brain doesn't change just having some experience 5. Inside your brain, each neural connection compete each other to take more space. This means in order to make new connections in your brain, you also have to give up. Only experience you immersive focused on triggers neuroplasticity if you're an adult. 6. In order to trigger neuroplasticity, you need three neuromodulator: epinephrine (same chemical as adrenaline but produced in brain instead of kidney), and acetylcholine from two different sources. Epinephrine increases the awareness and acetylcholine is spotlight that you amplify the information you are focusing on. 7. To increase acetylcholine, you can take nicotine (which I am not planning to), or you can focus on something (which may sound circular). The easiest way to focus on something is having visual focus on things you want to focus. Mental focus follows visual focus. Epinephrine can be increased by consuming caffeine, or other activities that can increase your awareness (cold shower). When your eyes are relaxed, you don't really have visual focus but can observe big pictures of different objects. If you are visually focusing on something, your eyes move inward a little bit and good amount of norepinephrine and acetylcholine are produced. The more visual focused you are, the higher mental focus you will have. When you are reading books but feel like you are not digesting anything, it is most likely that your eyes are moving around and collecting too much information. 8. Best way to practice this is staring at object with same distance for things you will be working on for 60 to 120 seconds. If I am trying to focus on coding, I can look at empty screen for 60 to 120 seconds before I work. If I am reading a book, I can stare at book cover for 60 seconds before I start reading. 9. Blinking reset our perception so less blinking can increase the focus. You can often see people closing their eyes when they are listening, and that's because they are focusing on auditory information instead of visual information. It is important to focus on things you want to learn or working on, but staring at one object with minimal blinking can be good practice. 10. After learning, being just mindless and and not focused on anything, or NSDR and sleep can help neuroplasticity.
As many people already mentioned it, I also want to point out that just listening the podcast has an huge impact on my understanding of my own behavior, be able to explain things I do and why I do them. I’m really thankful to that what you do. Please never stop it.
Dr andrew can make morgan freeman run for his money if there is a contest in audio books read by these two gentlemen whats great about dr andrew is his profound clarity in speaking as well as how well he explains things into a simplest form a richard feyman-est kind of thing kudos to your podcast dr
Dr Huberman, I just wanted you to know, this is currently the most useful content to me personally in all of TH-cam and indeed, online. Your lecture content has information I could immediately put to use even while as I watch your lecture to confirm to myself that it is true, eg. to increase focus, focus your eyes. In the dopamine-trigger-happy medium of the internet, it is rare for me to watch a Netflix movie for 1 hour, never mind a 1.5 hour lecture on neurology. But I listened to every word, amazing even myself. I shall be following your lectures diligently henceforth. Thank you for the work that you do in bringing this knowledge to us at no charge.
Question i did watch this last year back on again as my focus is cray baad. When walking can listening to music be like nsdr or na cause im still hearing wordss? Thankss
This comment resonates with me very deeply! I too have just started listening to Dr. Huberman's podcasts and I find myself to be shocked to listen ardently for minutes on end not even realizing my bad posture. Simply shows how focus can change so much in our lives. Thankyou for your comment and good luck!
@@ayoubzahiri1918 ads are all in the introduction so you're free to skip and it doesn't interrupt the podcast. He clearly didn't set up his studio for free
Imagine listening to a podcast for 1:30 hours and in just that time you learn two or three concepts that can change your life considerably. Thank you Huberman!
I’ve played the piano for 31 years and have been teaching for 20. I started playing at 7 years old. I remember in my earlier years, when learning new music, I would be so focused on reading the notes, my ears would be "turned off". My brain could not listen to the music as I was trying to read it. My teacher, at some point, within the first 4 to 6 years of me playing piano told me to start listening to my music as I was learning it. To use my ears. I remember it being so challenging. With time, I was able to hear the music as I learned it, especially hands together. This was extremely helpful as I became a teenager and did large duets or trios with other people. I had to organize my music as well as listen to the other instruments. This really helped in college when I accompanied vocalists and the women’s choir. These are the same skills I enjoy building up in my piano students. I will never stop being amazed at the focus capabilities of my piano students, the longer they play. Some students have better focus to start than others, but they all make huge progress at different rates. They even tell me it’s easier for them to handle complex tasks away from the piano. I tell all my students, "Piano won’t just help you at piano. You will use these skills in so many other aspects of your life. Even if you quit playing, you will benefit greatly from the years you played." I typically don’t think about my ability to focus, for long stretches. I built my first computer last month. I was able to put in 3 hours on a Sunday evening and finish it up Monday morning after around an hour to 90 minutes. The desire for a finished product was high and I love stimulating my brain with new puzzles. I realized as an adult, learning piano was worth it for much more than just playing lots of music. Music teaches one to handle frustration and learn it is temporary. Eventually the task at hand, new piece, becomes easier and less foreign. Determination, perseverance, and desire are key. You should do a topic on drive. People need to be driven to learn anything new...or should I say stick with anything they are learning or even their job. I’m very curious on the topic of "DRIVE". Thanks for your great talks. I incorporate what I’m learning into my students’ lessons.
Hi Professor Andrew, I have been with you for a while now and what happened with what you professed, has been a huge success in things I thought was difficult to overcome. My sleep is so good that many ask what is the secret. I told them to listen to your podcasts. Your are truly amazing in all that you do. Thank you so much, from Canada with love and respect. God Bless you always 🙏 ❤
The content is brilliant. But also the delivery. This man is full of positive, calm energy aimed at improving the world around and inside of him. I feel positively energized just from the vibe
These podcasts would benefit a lot from something very simple: captions for certain terms: sponsor names (I missed the 3rd sponsor), substance names, uncommon words etc
His clarity and confidence in the ability to change is definitely infectious. This coupled with all the insight had brought a revolutionary change in my motivation.
@@Noelciaaa When you say that his clarity and confidence are infectious, you just made me reflect on my talking the last few months since I started watching his videos, and I agree with your statement
For my own reference- 5:07 Neuroplasticity = the brain's & nervous system's ability to change itself. 30:35 High foucs (High states of alertness) is required for neuroplasticity(learning). 36:24 The experiences that you pay super close attention to are the ones who open up plasticity. And it open up plasticity ONLY TO THAT SPECIFIC EXPERIENCE (not other). 37:48 Why? - 2 neuro-chemicals 36:42 Adrenaline (same chemical for stress(sympathetic nervous system)) 39:21 High alertness is a necessary, not a sufficient condition for neuroplasticity. 23:34 Adrenaline(made from dopamine) cues the brain & nervous system that the upcoming actions/experiences are important. (This is why attraction(sympathetic n.s.) followed by making people open up & feel safe (para-sympathetic n.s.) gets them emotionally attached to you.) 40:18 Acetylcholine 40:45 Acetylcholine acts as a spotlight (on a person/thing etc). Sends axons to filter all other sensory input & produces a cone of attention towards. Amplifies signals from the focus of attention & disregards all other sensory input as noise. 41:58 3rd thing required for plasticity - Acetylcholine released from Nucleus Basalis of Mynert. All 3 combined = (Adrenaline + Acetylcholine released from Brain-stem + Acetylcholine released from Nucleus Basalis of Mynert ). Combination of these 3 produces plasticity. 42:18 Adrenaline + Acetylcholine = sufficient condition. Rapid, massive learning in just one shot. 51:38 The essence of neuroplasticity is to create a window of attention/focus which is distinct from the rest of your day. 54:53 Nicotine (increases acetylcholine) & Caffeine (caffeine increase adrenaline directly) 55:21 Adderal (ADHD medication) increases allertness not focus. Increases adrenaline and wakes up the brain. (It does not affect Acetylcholine) 58:32 Visual focus is followed by mental focus. Focus is anchored to the visual system. Releases both adrenaline & acetylcholine ****************************** 1:02:58 We blink more when we get tired. Blinks actually reset the perception of time & space. Blinking less while staring to improve focus. 1:07:11 You will feel some agitation cause of the adrenaline in you system 1:07:25 Practise your ability to hold eye contact for long periods of time without blinking. 1:08:19 It's very easy to anchor your attention on a phone cause - small size makes it easy to limit visual attention, anything that has motion, out attention system will naturally gravitate towards it. 1:08:34 anything that has motion(variance/change), out attention system will naturally gravitate towards it. (This is why body language works so well). (Reminded of Andrew Tate's body lang rant & that charismatic sleep scientist on impact theory with great voice variance and body language.) 1:10:56 Adrenaline & Acetylcholine are finite in the brain. So use them selectively. Use it only on productive things (leverages). Devote you best periods of focus in a day to a good predetermined task. 1:12:03 90 mins. 1:12:59 Being completely immersed in an activity where you feel the agitation that your attention is drifting but you continually bring it back. You can re-anchor the attention drifts with the help of your eyes 1:13:12 You can re-anchor the attention drifts with the help of your eyes. This way you can greatly improve you focus and hence learning. 1:13:37 Actual neuroplasticity doesn't occur during wakefulness(allertness). It occurs during sleep (periods of calm- parasympathetic nervous system.) 1:14:52 NSDR, yoga-nidra & hypnosis can bypass the need for sleep (only partially) and accelerate neuroplasticity. Forward ambulation (walk, run, cycle) & Optic flow also does the trick. 1:16:23 You can train your brain to do more of these 90 mins sprints(periods of intense focus) followed by an NSDR protocol. 1:19:03 As an adult, if you want to learn, you have to focus intensly. 1:22:07 I dont' understand this contradictory statement ******************************* 53:311:02:05 Reason = 1:05:22 Convergent meditation followed by a divergent meditation is the same process as above. Makes you brain more creative. Tunnel Vision (Small monitors) used by gamers
I've been meditating for almost 5 years now but only recently decided to try meditating with my eyes open. Focus improved almost immediately and now I know why. This podcast is the best thing in 2021
@@Kai-ul5vx i guess mainly focusing on one point, that could be an object or a detail, for several minutes, maybe even alternating with zoning out, driving your attention from a point to everything that surrounds you
I like reading the comments as much as watching the podcast. Everyone is so positive! I went back to school at 35 along side a lot of other adults with children. The down side learning takes longer and feels harder. The upside, the pressure of knowing that your family's well-being depends on your success made me focus in a way I wasn't able to when I was younger. So yes. Love and Fear huge motivators!
I couldn't agree more about the comments! Also- good for you regarding going back to school! That's awesome and inspiring to many folks here who may be contemplating such a thing.
Longlast love for learning :) Check into lionsmane mushrooms if ya haven’t heard of em. Their edible mushrooms commonly eaten in Asian regions. I have some everydayish. Nourishes the 🧠 I finished up engineering degree and, though I’m a bit younger, I honestly wish I stumbled upon these foods earlier. (Got more into them afterwards) more and more studies are being done with them with positive results. Again. They’re literally just normal edible food haha but touted for their cognitive benefits (b/c they provide nutrients for your noggin). :) Feel free to blink twice and I’ll send some links if they interest ya. (As always, technically consult your docta with new stuffs, if you have allergies to mushrooms don’t take of course, and if you’re on medications also consult yo docta about adding new stuffs).
@@imm0rtalitypassi0n it's was hard but anything that's worth something having is. I encourage anyone who is thinking about it to give it a shot. It's a gift to yourself that no one can take from you. Thank you for your comment 😊
@@elliot1784 Thank you! After reading your comment, I read a couple of articles on pubmed about this. Fascinating! Especially the study on the post stroke patients. Definitely share some more info. Blink blink 🙂
This is IMHO THE most important video on TH-cam about changing our behaviors, thoughts, affects and emotions. If you can apply this, then you sort of have a superpower.
The revelation of the correlation between visual and cognitive focus makes so much sense to me. A couple of years back I did a month-long social media hiatus and coupled it with a photo-realistic(ish) drawing project. Afterwards, my ability to focus skyrocketed, as did my visual sensitivity to detail. Very interesting.
@@hubermanlab Haven’t really got a practice. Welcomed the benefits at the time, watched them fade away within days and put it down to a neurological perfect storm. I’m a copywriter and was suffering from brain fog. (Would love to hear your thoughts on brain fog.) Still unsure what caused it, but at its worst, would lose my train of thought from one sentence to another. Word-recall was also atrocious. Writing wasn’t so affected, as it affords time. Presenting or everyday conversation? Not so great. I tried Lion’s Mane but have since stopped. But I today began the practice of staring at a small piece of screen real estate for about a minute, as you suggest, and will ‘try’ to restrict my social media use to 2-3 small daily windows. Now that you’ve explained the science, my experience back then has gone from the realms of anomaly to science-backed protocol - one that I know works for my clunky brain. Thank you.
@@hubermanlab you mentioned that if we want to relax, we should do the lateral eye movement exercise. Can we use the opposite, shortening the interpupillary distance to increase our focus? Thanks for sharing your work and knowledge, much appreciated.
I'm not your average student, but a huge fan! I'm 74 years young and learning eagerly all your secrets I have never been exposed to. You have a way of speaking that makes it easy to understand. My family has seen the change in me and even my grand children are avid listeners of your podcasts. Thank you Andrew, God bless you
That's awesome - thanks for sharing your perspective. I feel like we have been neglecting the advice and perspective of those older than us for some time now, as our attention spans dwindle.
Just a couple observations on why I love this podcast so much: - the minimal use of fillers (um, you know, sort of, etc) by Dr.Huberman - clear and concise format, very structured and easy to follow despite the complex subject matter Love this effort doc, please PLEASE keep it up 🤓
As someone who has progressively lost the ability to focus by inadvertently doing the complete opposite to all of the strategies you advised, this video was a revelation. Thank you, Dr Huberman.
I am a Neuropsychologist and I love your content, it helps me a lot in developing my skills to treat people with better knowledge of the Human Brain. Thanks for sharing your experience in prol of millions of people around the globe.
Perfect timing, just finished no carb lunch after coming back from hour long sun light exposure and 3 miles walk even though its snowing outside, under worm blanket now, time for well deserved weekly reward, Dr Andrew's podcast, life is good indeed!
Yesterday my son said that it’s been very difficult for him to focus at school. He asked me what to do and whether anything can help. I said “Let’s ask Dr. Huberman” ))) So, I am here. Listening and learning.
I had a tumor on my adrenal gland and had to have the entire gland removed a few weeks ago. Learning how all the hormones, foods, exercise, breathing, and thoughts are so intertwined has been overwhelming. I'm desperate for this not to return and have been pretty much left to self-education by the medical industry. The information I'm gathering from your generous sharing and gifted manner of breaking everything down in simple language has been invaluable. Thank you!!
Key take-aways 1) To learn = need to be alert , find time of the day with max alertness and utilize it properly 2) More epinephrine = more alertness 3) Practise visual focus on particular object to improve attention gradually 4) Use alterian cycle ,about 90 minutes in single sitting, for deep work 5) Deep sleep is must for plasticity. Can also use NSDR to recover some times 6) Sheer repetition with deliberate practice = improvement in skill and memory/retention
Quote: " The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice. "--- Brian Herbert. Have a replenishing week Dr. Huberman. 🕯✝️🕊
From someone who spends a considerable fraction of his life maniacally consuming science and self-improvement materials, as far as podcasts go, I’ve found this to be by far the deepest and most informative content anywhere on the internet. Moreover, the long-form, lecture-like format is spot on. Congratulations for the great work! Please keep the episodes coming!
At the start of the 2023, I decided that I will actively watch one hour of podcast daily, while making notes. I started this journey of curiosity with understanding human mind and body. Dr. Andrew Huberman, I want to thank you for sharing valuable knowledge. I watched 25 mins today in 60 mins
Currently doing the same. I came here to understand Dopamin drops better. And now I work from Episode one with notes. Also out of fascination of our body and minds. Wisch you a great journey of discovery!
So much clickbait bullshit “one weird secret to become a genius” videos on youtube and internet is wasting years of peoples times. You are gold sir, thankyou. You deserve a prize for giving true educational information. I hope youtube will enforce all channels to be more like you
That wouldn't be good either as it places constraints on freedom, you should be able to upload anything in the bounds of legality (save extreme gore or adult videos - other sites for those). Having to sift through garbage to find gold can be a little frustrating but it's better than the alternative of youtube becoming a content dictator, a direction they've already been trending in
@@seanj6333 good point 👍🏻 but still feel like too much lies and self proclaimed experts who give misinform people on purpose for views. But i partially agree with you
I always wondered how to go about creating a “purged” / cut the fluff parallel internet - though hopefully good stuff eventually finds it’s way around anyway, i have to heavily restrict my web experience for this reason. Information is like a diet. An alternative solution i started was developing is a search engine for transcripts to compress the space of *unique* ideas.
This video should be made mandatory to watch in every educational institution. This video gives me an idea of how the system of the world and especially the educational system compressed the thinking of the human brain. They won't allow thinking outside of the box with our capabilities. they want every one of us to remain under the principle of their think tank.
I think I’ve watched all your interviews since you were in rich roll. When I saw you started your own series, I has so happy as it meat I could get to the raw source of your teachings rather than be annoyed that an interviewer was interrupting you. Plus you can set the agenda. I genuinely find your work absolutely fascinating and you should take immense pride in bringing your lectures for us all around the world. It is honestly a privilege to be alive to have access to such knowledge and I am not exaggerating. Please keep it up! 🙏
I am a lawyer from Brazil, studying to become a judge. Adding a time to let the mind drift while cycling or playing basketball seems to help my memory.
People need to practice focus. Do something boring, and complete the task from start to finish without breaking focus. Wait somewhere without going on your phone and focus on your thoughts. The brain is a muscle and people need to work it out. Focus is something we need to exercise, use regularly.
The discussion of visual focus practice ( 1:04:18) as a way to strengthen mental focus helps me make sense of the advice given in old yogic texts to use a visual object such as a rock or a candle flame as a meditation object. Thank you so much for all of the content you are offering to the public! It is obviously helping a lot of people, myself included 😊
I absolutely LOVE Costello’s snoring. I usually don’t hear it. I actually advanced to the time stamp to tune in to it. I live with a cat who has various audible breathing patterns and listening to him snore or vocalize upon exhale instantly warms my heart snd makes me happy.
Dear Dr Huberman, you are a profound source of compassion and healing in my life. I can't thank you enough. I was in such a dark place and felt very betrayed by society and existing medical care with my life challenges. I clicked on your podcast last week for the first time. I had good sleep for the first time in a long time, activating my circadian cycle from your advice. Now I'm focusing on my focus - or should I say paying attention to it 😀. May you win a gold medal for frisbee on your 90th birthday. Jonathan.
Appreciate the fact that you deliver all this life changing information in the most clearest way I've ever heard. Can you talk about chronic pain and how to deal with it in order to still pursue high goals that entails alot of stress?
i’m 18 been watching huberman since i was 15. I try to apply what he preaches but it’s hard. hoping to re establish better habits before it’s too late lol
Every podcast that I have listened to of yours stretches my brain tremendously. Taking your advise into practical action has helped drop addictions I have had all my life. I am 73 and in the last month of listening to you I am making changes that I have been working on all my adult life. I can’t thank you enough. The sound of your voice soothes and focuses me and I love hearing Costello in the background which I occasionally hear. Your integrity is impeccable . Since I am a drummer, I am really interested in hearing your future podcast on movement and neuroplasticity. I am presently writing a book called Neurodrumming: For Balance and Health. You are shaping the outcome of this project immensely. Combining drumming techniques with the practical knowledge that you teach. Ive never been so excited about anything like this before. You are literally changing my life daily. Again can’t thank you enough. Aloha
Absolutely love that Costello makes himself present each time even when he’s not really paying attention to you, or doesn’t really care about the podcast. 😊 Dogs are the best!
Dr Andrew, I've probably seen around 10 of your episodes and I just finished watching this one. This is by far my most favorite episode. Your flow, your tone and your humbleness are lovely. Thank you.
42:47 All three are reliably triggered every time I process a new episode of the HubermanLab podcast! Thank you for this endlessly fascinating and practical content. Your educational effort is a service to humanity, much kudos dr Huberman & Team!
Dear Andrew, I think your podcasts are absolutely brilliant! I am a MSc Psychology and Neuroscience of Mental Health student at King’s College London and I find your podcasts compliment and explain concepts and Modules I am and will be covering. Being a visual and audio learner with Dyslexia. Medical conditions and historical PTSD that impact on the speed at which I can digest and therefore learn material. All I can say is thank you, as I am addicted to your method of teaching! 😊🙏🏽
Hi Nilam - great to hear that you're finding these podcast as wonderful as I do. Make sure the Uni know about your dyslexia as they can support that enormously. Don't focus too much on being a visual and audio learner as the idea of learning styles has been found to be less useful than using lots of different ways to learn. Andrew Huberman's work is amazing :)
my prefrontal cortex is tingling as i watched this podcast. thank you! also me: i can now explain the process of alertness & spotlight/focus of our senses when someone farts.
I can't recommend Andrew Huberman enough, this is the most important information in my opinion. After being in this high norepinephrine/acetylcholine/dopamine state (can we change these words? lol), and seeing my body adapt in real time, this is my take away: Want to learn something? Convince yourself there is a threat to your survival, by inducing the chemicals that are released when there normally is. You will retain the neural connections made that yield a spike in dopamine, because as far as your subconscious is concerned, those connections saved your life.
"Typical learning bout should be about 90 minutes." This episode is almost exactly 90 minutes! I was definitely alert and focused throughout most of this episode. Thank you so much for this amazing content.
True but I doubt anyone would watch it at standard speed lol. I switch on subtitles and run it at double speed so it's over in 45 minutes. The subtitles make a faster speed possible.
@@nayelahussain7676 Obviously I was talking about natives but you should try 1.25 at least. I've been learning french just for 9 months and can already watch many things at 1.25 speed. You'll be surprised to find you can probably do it - especially with subtitles. 90 minutes is just way too long for something that is not a movie or something lol.
Just randomly decided to refresh my TH-cam feed and glad I did, huge fan man! I'd love to hear your thoughts on ADHD if you have any insights on the subject, thanks!
Ide love to know how adhd relates to trauma and some shit called the hpa axis. Some smart person was saying it might be why stimulants n other substances work differently for people with a different hpa axis. Thanks homeslice Huberman u r the fucking man!!!
@@hubermanlab Ah, I had just started the video when I commented. Going to try the hour bouts of re anchoring attention. I got so much out of this episode, definitely my favorite so far. Thank you again
Fellow ADHDer here. I’d love to start a slack or discord for us to digest these as a community. I bet that together we’d have a shorter duration to get on the right path to better outcomes =)
Dr Huberman, there are very few people who really care life around us, you are one of the best among these people. I am glad you are in my life through these podcasts.
Hi Andrew I’m in my late 30s mapping a career change. I’ve gone back to university to study again. Your insights help me tremendously. I started suffering from anxiety during this transition. There’s a lot of unlearning that needs to happen for me. There’s a concretised sense of identity that I need to let go. Your work , insights and knowledge give me hope. I can change. Much gratitude 🙏🏽
FYI I came back to this episode... I am a Pulmonoligist scheduled to sit for my recertification exam in November, at the age of 62 I am always looking to enhanced my ability to learn and retain information... I have always had an appetite for enhancing knowledge you made this endeavor much easier.. I have passed on your podcast to my patients.. Dr. Dr Huberman you rock!!!! Thanks Sabato Sisillo
Dr Huberman. You are my mentor and you have made me a better human being. I owe you so much. People like you are the true gods among us. Thank you for everything. You changed my life completely.
Every once in a while you run into an amazing professor in college and wish you was in their class. Well class is in session! Loving the teaching from professor Huberman! Keep it coming!
Throwing off the phone on roof, to focus for a day !! That's the craziest thing to get focussed I've heard till now😅. Shoutout to Andrew for his devotion to focus. 🙌 Respect from India for providing us great content.
Love this episode, absolutely enlightening! Question: Can you do an episode (maybe with a guest psychiatrist, as you mentioned) explaining how the stuff you talked about in this episode relates to ADHD and other neuropsychiatric disorders / diseases? Would love to hear what you have to say on this!
Thank you Dr. Huberman!! I've forever been obsessed with experimenting on myself how ADHD may be an evolutionary advantage; while working with my hands in jewelry manufacturing I completed a paralegal certification course by absorbing the audio lectures synonymous with precision focused manual work. I now see attention disengagement and reallocation as integral in most of my pursuits and had this episode accompany my yoga practice today (I have an intentionally repetitive routine designed to operate on muscle memory and facilitate mental focus). I did actually begin these lectures as auditory consumption for my morning runs (that is my attention peak time), but alas determined you were far too calming and peaceful for the activity responsible for kicking my ass and I deferred back to death metal. Nevertheless, you've brought tremendous empowerment, joy, and company to my life recently and hold a special place in my daily routine. Thank you kindly for your mission in free education; neuroscience seemed far too elite for my non academic identity in the past and now I indulge in the discourse constantly. Cheers, and thank you again.
When I listen through headphones, I can hear Costello. I can't hear him when I'm using the speakers on my laptop. I'd suggest switching how you're listening if you're distracted by it/would like to hear him more clearly.
I can say In all honesty and without a doubt that this is THE MOST INFORMATIVE, PRACTICAL, ACTIONABLE, AND HELPFUL PODCAST I'VE EVER LISTENED TO. I am already applying a lot of the information to my own Life. Thank you, Andrew.
I hope that you can see this. I was experiencing a prolonged bipolar manic episode with a little bouts of depression and reading your videos and being able to be honest with myself has been one of the best things that ever happened to me. Figuring out that I'm incredibly dopamine motivated along with thinking about how drug use has impacted the way that I relate to others.
My neuroscience lectures at UCSD with other profs were nowhere near as interesting and captivating as your podcast. Love this content Dr. Huberman! Thank you so much for enlightening us all
This episode alone is worth enough to put into a book. A book focuses on changing yourself for the better based on science. I would buy it immediately after it comes out.
Thank you Dr. Huberman -- I am especially looking forward to your discussion about neuroplasticity and Trauma, as I have a family member with memory impairment due to C-PTSD.
Listening to Andrew Huberman, I realized that my mind is a huge mess and I am fighting to stay afloat in both work and life. Great thing Andrew is providing so many practical advises that one can start implement immediately. I already implemented some and I can say that I feel the difference.
The knowledge that you share, Andrew, is indistinguishable from magic. I literally transformed my life since I started listening to you! Thank you brother! Question: what part of the day do you recommend listening to your podcasts in order to achieve the best learning experience? Thank you again!
As someone who has struggled with ADHD for years, I really appreciate having a better understanding of how it works. I quit Adderall several months ago after learning about the long term side effects, and I'm trying to find a way to get things done without it. I'll look up the rest of the videos on this series as soon as I can, and thank you so much for creating and sharing this incredible resource. Edit: I'm in my 40s and I'm so glad to finally understand why I can't learn as easily as I used to.
Fantastic! Thank you so much! As an elementary school teacher working with low income children, I'd like to know more about how I could help my students to be successful learners taking neuroplasticity into account. Thank you very much in advance.
Hi Dr. Andrew, after starting to watch the scientific content in your podcasts it feels like getting re-birth and I say this in the sincerest of way. You saved my life literally brother. Your podcasts are a revelation for me and have changed my ways in life. I am getting the guidance from your research which I could not get in my early years as a kid. I have only more gratitude for you. Please do not stop sharing the scientific stuff, many people have the need to watch your 2 hour long videos and grasp the things. Namaste!🙏🙏🙏
I'm an ophthalmologist and I see a lot of kids with hyperopia, which, unlike the myopics, have a lack of attention. I believe you have described the main reason. Thanks
Someone recommended your podcast on Instagram while searching my way to escape the laziness and to enrich myself in productivity, and your podcast was like taking advice from a big brother "Worth every line".
"Don't trust an idea that has not come to mind while walking"- Nietzsche. Taking this quote that I heard in an interview to Nassim Taleb. I would like to know the neuroscience behind the "walk". Thanks !
Part of the answer is in this video I think ; it broadly tells that all is about movement, that movement is really helpful in the process of solving problem m.th-cam.com/video/xZVw-9ThmSM/w-d-xo.html
As someone who paces the same line in their home for multiple hours a day while mentally wrestling deep ideas, I'd be extremely interested in learning why it works so well for me.
Potentially higher general nervous system activity involved in calm walking potentiates circuitry in the dentate gyrus? It seems if this is the case it would be in virtue of walking being a motor skill firmly stamped in memory such that its enactment engages the circuitry involved in operating over memories. Just a loose hypothesis using the concepts introduced in the podcast. 🤷♂️
I wonder how have I never stumbled across your channel before. I feel like I’m walking out of a Harvard seminar hall after watching this video. Thank you so much for putting so much effort into proving such quality source of information for us.
90minute bouts of learning. This video is in itself 90minutes long. Idk if this was deliberate by Dr. Alex Huberman, but a great way kick off your “neuroplasticity journey” would be to watch this whole video and then engage in some NSDR. I notice this and just thought it was really ironic and cool haha. Amazing podcast by the way, I’ve definitely been practicing 90minute bouts of learning followed by some NSDR everyday! The mental clarity and acuity that’s been building so insane! 👌🏾 🧠
something really captivating about the way he speaks. no wastage of words. spoken at a nice cadence. no intellectual pretense. 10/10
Reminds me of Michael Shermer
Agree 💯
yea like a snorring cat
Agree. Quite the opposite response in me from the anecdote with the lady who he's now friends with.
@@iwtbf48 how do you mean by that last sentence?
Andrew, I don't know if you will see this, but I want you to know that your work literally saved my life. I feel like I was reborn. Knowledge of what's going on in my brain helped me tremendously in lighting up the dark place I was in for years. Thank you so much.
Thank you for your comment. I am very happy to learn that you have derived benefit from the information. Our brain is an amazing organ! Knowing a bit about how it works can indeed bring us much insight and growth. I feel blessed for the opportunity to share a bit of that knowledge and that people are interested in learning. Many thanks to you! Best wishes, Andrew
@@hubermanlabgreat work
Congratulations. Can you please explain what knowledge did you apply and how?
I second this comment!! Stumbling upon a podcast with him as a guest was literally life changing.
Thank you Andrew! I Listen to every episode
Thanks for the great podcast!
1. Our brain is designed to be changed, so neuroplasticity is natural phenomenon. The brain of a new born child is giant web where almost every neurons is connected to each other (it's kind of like every city is connected with the roads, but there is no high way). Based on our experience, we reinforce some of the connections, but we mainly remove connections. After age of 25, having neuroplasticity becomes not as easy as when you were younger.
2. If you were born specific disabilities, the neurons for that ability can be taken over by other parts of the brain region. For example, some blind people use their visual cortex for braille reading, meaning their sensory for fingers is much better than other people.
3. After age of 25, the first step to neuroplasticity is recognizing that you want to change.
4. Unless you're a child, your brain doesn't change just having some experience
5. Inside your brain, each neural connection compete each other to take more space. This means in order to make new connections in your brain, you also have to give up. Only experience you immersive focused on triggers neuroplasticity if you're an adult.
6. In order to trigger neuroplasticity, you need three neuromodulator: epinephrine (same chemical as adrenaline but produced in brain instead of kidney), and acetylcholine from two different sources. Epinephrine increases the awareness and acetylcholine is spotlight that you amplify the information you are focusing on.
7. To increase acetylcholine, you can take nicotine (which I am not planning to), or you can focus on something (which may sound circular). The easiest way to focus on something is having visual focus on things you want to focus. Mental focus follows visual focus. Epinephrine can be increased by consuming caffeine, or other activities that can increase your awareness (cold shower). When your eyes are relaxed, you don't really have visual focus but can observe big pictures of different objects. If you are visually focusing on something, your eyes move inward a little bit and good amount of norepinephrine and acetylcholine are produced. The more visual focused you are, the higher mental focus you will have. When you are reading books but feel like you are not digesting anything, it is most likely that your eyes are moving around and collecting too much information.
8. Best way to practice this is staring at object with same distance for things you will be working on for 60 to 120 seconds. If I am trying to focus on coding, I can look at empty screen for 60 to 120 seconds before I work. If I am reading a book, I can stare at book cover for 60 seconds before I start reading.
9. Blinking reset our perception so less blinking can increase the focus. You can often see people closing their eyes when they are listening, and that's because they are focusing on auditory information instead of visual information. It is important to focus on things you want to learn or working on, but staring at one object with minimal blinking can be good practice.
10. After learning, being just mindless and and not focused on anything, or NSDR and sleep can help neuroplasticity.
Nice summary
I don't get number 8
good job man
Wow! Thank you so much👍
Thank you so much.
As many people already mentioned it, I also want to point out that just listening the podcast has an huge impact on my understanding of my own behavior, be able to explain things I do and why I do them. I’m really thankful to that what you do. Please never stop it.
That is very gratifying to hear. Thank you for your feedback! I’ll keep going as long as people remain interested.
Yes.
@@hubermanlab Dr. Huberman, regarding the use of the visual system as a primary means of focus, have you explored the concept of Irlen Syndrome?
@@hubermanlab I will be making sure I gather as many people as I can in my community and in my social circle.
Thank you Huberman.
All audiobooks should be read by Huberman.
Well there are other honey voices like Antti Holme (finnisch only, also SO good)
Dr andrew can make morgan freeman run for his money if there is a contest in audio books read by these two gentlemen whats great about dr andrew is his profound clarity in speaking as well as how well he explains things into a simplest form a richard feyman-est kind of thing kudos to your podcast dr
2x
Dr Huberman, I just wanted you to know, this is currently the most useful content to me personally in all of TH-cam and indeed, online. Your lecture content has information I could immediately put to use even while as I watch your lecture to confirm to myself that it is true, eg. to increase focus, focus your eyes. In the dopamine-trigger-happy medium of the internet, it is rare for me to watch a Netflix movie for 1 hour, never mind a 1.5 hour lecture on neurology. But I listened to every word, amazing even myself. I shall be following your lectures diligently henceforth. Thank you for the work that you do in bringing this knowledge to us at no charge.
Question i did watch this last year back on again as my focus is cray baad. When walking can listening to music be like nsdr or na cause im still hearing wordss? Thankss
This comment resonates with me very deeply! I too have just started listening to Dr. Huberman's podcasts and I find myself to be shocked to listen ardently for minutes on end not even realizing my bad posture. Simply shows how focus can change so much in our lives. Thankyou for your comment and good luck!
I can’t believe this is free FOR US
This was edited because of the 61 geniuses who kept telling me it wasn’t free
So much evil in this world - someone has to even it out a bit with generosity and kindness. That's my believe anyway.
@@sakuratanaka1877 well said.
i mean if its free , you're the product, isnt he advertising in every introduction of his videos? i dont blame him tho but thats capitalism for you
@@imm0rtalitypassi0n had same thought
@@ayoubzahiri1918 ads are all in the introduction so you're free to skip and it doesn't interrupt the podcast. He clearly didn't set up his studio for free
Please never ever stop this podcast! There is a certain group of followers who insist and crave for your apparance
th-cam.com/video/0wsTogFALXg/w-d-xo.html
@@Nick_Tag why?
@@RaechelleJ ap
I get what you're saying but that wording is off putting, as though this were a cult lol
Imagine listening to a podcast for 1:30 hours and in just that time you learn two or three concepts that can change your life considerably. Thank you Huberman!
I’ve played the piano for 31 years and have been teaching for 20. I started playing at 7 years old. I remember in my earlier years, when learning new music, I would be so focused on reading the notes, my ears would be "turned off". My brain could not listen to the music as I was trying to read it. My teacher, at some point, within the first 4 to 6 years of me playing piano told me to start listening to my music as I was learning it. To use my ears. I remember it being so challenging. With time, I was able to hear the music as I learned it, especially hands together. This was extremely helpful as I became a teenager and did large duets or trios with other people. I had to organize my music as well as listen to the other instruments. This really helped in college when I accompanied vocalists and the women’s choir. These are the same skills I enjoy building up in my piano students. I will never stop being amazed at the focus capabilities of my piano students, the longer they play. Some students have better focus to start than others, but they all make huge progress at different rates. They even tell me it’s easier for them to handle complex tasks away from the piano. I tell all my students, "Piano won’t just help you at piano. You will use these skills in so many other aspects of your life. Even if you quit playing, you will benefit greatly from the years you played." I typically don’t think about my ability to focus, for long stretches. I built my first computer last month. I was able to put in 3 hours on a Sunday evening and finish it up Monday morning after around an hour to 90 minutes. The desire for a finished product was high and I love stimulating my brain with new puzzles. I realized as an adult, learning piano was worth it for much more than just playing lots of music. Music teaches one to handle frustration and learn it is temporary. Eventually the task at hand, new piece, becomes easier and less foreign. Determination, perseverance, and desire are key. You should do a topic on drive. People need to be driven to learn anything new...or should I say stick with anything they are learning or even their job. I’m very curious on the topic of "DRIVE". Thanks for your great talks. I incorporate what I’m learning into my students’ lessons.
Hi Professor Andrew, I have been with you for a while now and what happened with what you professed, has been a huge success in things I thought was difficult to overcome. My sleep is so good that many ask what is the secret. I told them to listen to your podcasts. Your are truly amazing in all that you do. Thank you so much, from Canada with love and respect. God Bless you always 🙏 ❤
The content is brilliant. But also the delivery. This man is full of positive, calm energy aimed at improving the world around and inside of him. I feel positively energized just from the vibe
Thanks, Edwin.
These podcasts would benefit a lot from something very simple: captions for certain terms: sponsor names (I missed the 3rd sponsor), substance names, uncommon words etc
His clarity and confidence in the ability to change is definitely infectious. This coupled with all the insight had brought a revolutionary change in my motivation.
@@Noelciaaa When you say that his clarity and confidence are infectious, you just made me reflect on my talking the last few months since I started watching his videos, and I agree with your statement
For my own reference-
5:07 Neuroplasticity = the brain's & nervous system's ability to change itself.
30:35 High foucs (High states of alertness) is required for neuroplasticity(learning).
36:24 The experiences that you pay super close attention to are the ones who open up plasticity. And it open up plasticity ONLY TO THAT SPECIFIC EXPERIENCE (not other).
37:48 Why? - 2 neuro-chemicals
36:42 Adrenaline (same chemical for stress(sympathetic nervous system))
39:21 High alertness is a necessary, not a sufficient condition for neuroplasticity.
23:34 Adrenaline(made from dopamine) cues the brain & nervous system that the upcoming actions/experiences are important. (This is why attraction(sympathetic n.s.) followed by making people open up & feel safe (para-sympathetic n.s.) gets them emotionally attached to you.)
40:18 Acetylcholine
40:45 Acetylcholine acts as a spotlight (on a person/thing etc). Sends axons to filter all other sensory input & produces a cone of attention towards. Amplifies signals from the focus of attention & disregards all other sensory input as noise.
41:58 3rd thing required for plasticity - Acetylcholine released from Nucleus Basalis of Mynert. All 3 combined = (Adrenaline + Acetylcholine released from Brain-stem + Acetylcholine released from Nucleus Basalis of Mynert ). Combination of these 3 produces plasticity.
42:18 Adrenaline + Acetylcholine = sufficient condition. Rapid, massive learning in just one shot.
51:38 The essence of neuroplasticity is to create a window of attention/focus which is distinct from the rest of your day.
54:53 Nicotine (increases acetylcholine) & Caffeine (caffeine increase adrenaline directly)
55:21 Adderal (ADHD medication) increases allertness not focus. Increases adrenaline and wakes up the brain. (It does not affect Acetylcholine)
58:32 Visual focus is followed by mental focus. Focus is anchored to the visual system. Releases both adrenaline & acetylcholine ******************************
1:02:58 We blink more when we get tired. Blinks actually reset the perception of time & space. Blinking less while staring to improve focus.
1:07:11 You will feel some agitation cause of the adrenaline in you system
1:07:25 Practise your ability to hold eye contact for long periods of time without blinking.
1:08:19 It's very easy to anchor your attention on a phone cause - small size makes it easy to limit visual attention, anything that has motion, out attention system will naturally gravitate towards it.
1:08:34 anything that has motion(variance/change), out attention system will naturally gravitate towards it. (This is why body language works so well). (Reminded of Andrew Tate's body lang rant & that charismatic sleep scientist on impact theory with great voice variance and body language.)
1:10:56 Adrenaline & Acetylcholine are finite in the brain. So use them selectively. Use it only on productive things (leverages). Devote you best periods of focus in a day to a good predetermined task.
1:12:03 90 mins.
1:12:59 Being completely immersed in an activity where you feel the agitation that your attention is drifting but you continually bring it back. You can re-anchor the attention drifts with the help of your eyes
1:13:12 You can re-anchor the attention drifts with the help of your eyes. This way you can greatly improve you focus and hence learning.
1:13:37 Actual neuroplasticity doesn't occur during wakefulness(allertness). It occurs during sleep (periods of calm- parasympathetic nervous system.)
1:14:52 NSDR, yoga-nidra & hypnosis can bypass the need for sleep (only partially) and accelerate neuroplasticity. Forward ambulation (walk, run, cycle) & Optic flow also does the trick.
1:16:23 You can train your brain to do more of these 90 mins sprints(periods of intense focus) followed by an NSDR protocol.
1:19:03 As an adult, if you want to learn, you have to focus intensly.
1:22:07 I dont' understand this contradictory statement ******************************* 53:31 1:02:05 Reason = 1:05:22
Convergent meditation followed by a divergent meditation is the same process as above. Makes you brain more creative.
Tunnel Vision (Small monitors) used by gamers
This is so helpful. Thank you.
Now mine
how to solve adhd
Thanks buddy
💖
I've been meditating for almost 5 years now but only recently decided to try meditating with my eyes open. Focus improved almost immediately and now I know why. This podcast is the best thing in 2021
what do you keep focusing your eyes on while meditating?
@@Kai-ul5vx i guess mainly focusing on one point, that could be an object or a detail, for several minutes, maybe even alternating with zoning out, driving your attention from a point to everything that surrounds you
Studies show that closing eyes aid in generating the slower alpha brainwave.
Eyes closed , always
no focus improvement with eyes closed? other differences between open vs closed?
I like reading the comments as much as watching the podcast. Everyone is so positive! I went back to school at 35 along side a lot of other adults with children. The down side learning takes longer and feels harder. The upside, the pressure of knowing that your family's well-being depends on your success made me focus in a way I wasn't able to when I was younger. So yes. Love and Fear huge motivators!
I couldn't agree more about the comments! Also- good for you regarding going back to school! That's awesome and inspiring to many folks here who may be contemplating such a thing.
Longlast love for learning :)
Check into lionsmane mushrooms if ya haven’t heard of em. Their edible mushrooms commonly eaten in Asian regions. I have some everydayish. Nourishes the 🧠
I finished up engineering degree and, though I’m a bit younger, I honestly wish I stumbled upon these foods earlier. (Got more into them afterwards) more and more studies are being done with them with positive results. Again. They’re literally just normal edible food haha but touted for their cognitive benefits (b/c they provide nutrients for your noggin). :)
Feel free to blink twice and I’ll send some links if they interest ya.
(As always, technically consult your docta with new stuffs, if you have allergies to mushrooms don’t take of course, and if you’re on medications also consult yo docta about adding new stuffs).
You go girl!!!😁👍🏽👍🏽 You are setting a wonderful example for your kids!!🥰
@@imm0rtalitypassi0n it's was hard but anything that's worth something having is. I encourage anyone who is thinking about it to give it a shot. It's a gift to yourself that no one can take from you. Thank you for your comment 😊
@@elliot1784 Thank you! After reading your comment, I read a couple of articles on pubmed about this. Fascinating! Especially the study on the post stroke patients. Definitely share some more info. Blink blink 🙂
This is IMHO THE most important video on TH-cam about changing our behaviors, thoughts, affects and emotions. If you can apply this, then you sort of have a superpower.
My brain is definitely hard-wired to like this podcast.
He’s using tricks of neuroscience against us!
Lol jk it’s definitely for our benefit :)
Thanks, Professor!
Open Access Teacher of the Year Award
🥇
Haha same.
Nahh it's just that good of a podcast
@@agee1961 underrated comment (time will tell)
Yes. Bro. I agree
The revelation of the correlation between visual and cognitive focus makes so much sense to me. A couple of years back I did a month-long social media hiatus and coupled it with a photo-realistic(ish) drawing project. Afterwards, my ability to focus skyrocketed, as did my visual sensitivity to detail. Very interesting.
Thank you for sharing. Would love to hear more about your practice for this after returning to social media. If willing, do tell.
@@hubermanlab Haven’t really got a practice. Welcomed the benefits at the time, watched them fade away within days and put it down to a neurological perfect storm.
I’m a copywriter and was suffering from brain fog. (Would love to hear your thoughts on brain fog.) Still unsure what caused it, but at its worst, would lose my train of thought from one sentence to another. Word-recall was also atrocious. Writing wasn’t so affected, as it affords time. Presenting or everyday conversation? Not so great. I tried Lion’s Mane but have since stopped. But I today began the practice of staring at a small piece of screen real estate for about a minute, as you suggest, and will ‘try’ to restrict my social media use to 2-3 small daily windows. Now that you’ve explained the science, my experience back then has gone from the realms of anomaly to science-backed protocol - one that I know works for my clunky brain. Thank you.
@@hubermanlab you mentioned that if we want to relax, we should do the lateral eye movement exercise. Can we use the opposite, shortening the interpupillary distance to increase our focus? Thanks for sharing your work and knowledge, much appreciated.
@@cisaltan7511 Yes you can. I think he said it in this episode itself.
Dr. Huberman, I'd like to thank you for this enormous work you've been doing! You indeed changing our world for the better!
I'm not your average student, but a huge fan! I'm 74 years young and learning eagerly all your secrets I have never been exposed to. You have a way of speaking that makes it easy to understand. My family has seen the change in me and even my grand children are avid listeners of your podcasts. Thank you Andrew, God bless you
That's awesome - thanks for sharing your perspective. I feel like we have been neglecting the advice and perspective of those older than us for some time now, as our attention spans dwindle.
Pog
Just a couple observations on why I love this podcast so much:
- the minimal use of fillers (um, you know, sort of, etc) by Dr.Huberman
- clear and concise format, very structured and easy to follow despite the complex subject matter
Love this effort doc, please PLEASE keep it up 🤓
As someone who has progressively lost the ability to focus by inadvertently doing the complete opposite to all of the strategies you advised, this video was a revelation. Thank you, Dr Huberman.
1 year later I see your comment and I am curious, were you able to turn things around? share your practical advice bro
I am a Neuropsychologist and I love your content, it helps me a lot in developing my skills to treat people with better knowledge of the Human Brain. Thanks for sharing your experience in prol of millions of people around the globe.
Perfect timing, just finished no carb lunch after coming back from hour long sun light exposure and 3 miles walk even though its snowing outside, under worm blanket now, time for well deserved weekly reward, Dr Andrew's podcast, life is good indeed!
Yesterday my son said that it’s been very difficult for him to focus at school. He asked me what to do and whether anything can help. I said “Let’s ask Dr. Huberman” ))) So, I am here. Listening and learning.
The way Andrew shares his knowledge is pretty remarkable, I also enjoy the small jokes. Thank you for taking the time and let us learn from you!
I had a tumor on my adrenal gland and had to have the entire gland removed a few weeks ago. Learning how all the hormones, foods, exercise, breathing, and thoughts are so intertwined has been overwhelming. I'm desperate for this not to return and have been pretty much left to self-education by the medical industry. The information I'm gathering from your generous sharing and gifted manner of breaking everything down in simple language has been invaluable. Thank you!!
Key take-aways
1) To learn = need to be alert , find time of the day with max alertness and utilize it properly
2) More epinephrine = more alertness
3) Practise visual focus on particular object to improve attention gradually
4) Use alterian cycle ,about 90 minutes in single sitting, for deep work
5) Deep sleep is must for plasticity. Can also use NSDR to recover some times
6) Sheer repetition with deliberate practice = improvement in skill and memory/retention
Quote: " The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice. "--- Brian Herbert. Have a replenishing week Dr. Huberman. 🕯✝️🕊
0⁰⁰⁰
@@streetrossi4966 creative response. 😉
From someone who spends a considerable fraction of his life maniacally consuming science and self-improvement materials, as far as podcasts go, I’ve found this to be by far the deepest and most informative content anywhere on the internet. Moreover, the long-form, lecture-like format is spot on. Congratulations for the great work! Please keep the episodes coming!
At the start of the 2023, I decided that I will actively watch one hour of podcast daily, while making notes. I started this journey of curiosity with understanding human mind and body. Dr. Andrew Huberman, I want to thank you for sharing valuable knowledge. I watched 25 mins today in 60 mins
09/01/22 Completed episode 6 with notes. Thank you Doc.
Currently doing the same. I came here to understand Dopamin drops better. And now I work from Episode one with notes.
Also out of fascination of our body and minds. Wisch you a great journey of discovery!
@@annamarsch6091 all the best to you
With the passage of a year, as though it might have been a month; how has your journey and life progressed?
@@annamarsch6091 I am doing the same:))) and it helps me a lot to understand my behavior and why I feel how I fell, it's amazing.
Just by listening his voice my nerves are soothing.lots of love
It was the complete opposite for someone else as he described
So much clickbait bullshit “one weird secret to become a genius” videos on youtube and internet is wasting years of peoples times. You are gold sir, thankyou. You deserve a prize for giving true educational information. I hope youtube will enforce all channels to be more like you
That wouldn't be good either as it places constraints on freedom, you should be able to upload anything in the bounds of legality (save extreme gore or adult videos - other sites for those). Having to sift through garbage to find gold can be a little frustrating but it's better than the alternative of youtube becoming a content dictator, a direction they've already been trending in
@@seanj6333 good point 👍🏻 but still feel like too much lies and self proclaimed experts who give misinform people on purpose for views. But i partially agree with you
@@seanj6333 I appreciate how civilized this comment section is. This is is how different opinions should interact.
I always wondered how to go about creating a “purged” / cut the fluff parallel internet - though hopefully good stuff eventually finds it’s way around anyway, i have to heavily restrict my web experience for this reason. Information is like a diet.
An alternative solution i started was developing is a search engine for transcripts to compress the space of *unique* ideas.
@@seanj6333 Interesting. Very interesting comment. Well said
This video should be made mandatory to watch in every educational institution.
This video gives me an idea of how the system of the world and especially the educational system compressed the thinking of the human brain. They won't allow thinking outside of the box with our capabilities. they want every one of us to remain under the principle of their think tank.
Just seeing that this episode come up gave me a huge rush of dopamine :) Thank you Andrew!
This is the best podcast on the internet.
A few other things that can help with neuroplasticity are :
1. Fasting
2.cold water therapy
3. High intensity interval training
I think I’ve watched all your interviews since you were in rich roll. When I saw you started your own series, I has so happy as it meat I could get to the raw source of your teachings rather than be annoyed that an interviewer was interrupting you. Plus you can set the agenda. I genuinely find your work absolutely fascinating and you should take immense pride in bringing your lectures for us all around the world. It is honestly a privilege to be alive to have access to such knowledge and I am not exaggerating. Please keep it up! 🙏
I am a lawyer from Brazil, studying to become a judge. Adding a time to let the mind drift while cycling or playing basketball seems to help my memory.
People need to practice focus. Do something boring, and complete the task from start to finish without breaking focus. Wait somewhere without going on your phone and focus on your thoughts. The brain is a muscle and people need to work it out. Focus is something we need to exercise, use regularly.
What an incredible time to be alive and curious.
So true 👍
The internet has given birth to golden age of learning for those who can identify quality information and the dark ages for those who can't.
How good it is start Monday with such stimulus presentation and knowledge!! Thank you very much, Andrew!!! 👏👏👏
The discussion of visual focus practice ( 1:04:18) as a way to strengthen mental focus helps me make sense of the advice given in old yogic texts to use a visual object such as a rock or a candle flame as a meditation object. Thank you so much for all of the content you are offering to the public! It is obviously helping a lot of people, myself included 😊
I absolutely LOVE Costello’s snoring. I usually don’t hear it. I actually advanced to the time stamp to tune in to it. I live with a cat who has various audible breathing patterns and listening to him snore or vocalize upon exhale instantly warms my heart snd makes me happy.
This podcast is a blessing on a Monday morning
Dear Dr Huberman, you are a profound source of compassion and healing in my life. I can't thank you enough. I was in such a dark place and felt very betrayed by society and existing medical care with my life challenges. I clicked on your podcast last week for the first time. I had good sleep for the first time in a long time, activating my circadian cycle from your advice. Now I'm focusing on my focus - or should I say paying attention to it 😀. May you win a gold medal for frisbee on your 90th birthday. Jonathan.
This is the best science podcast on youtube right now and it's not even close. Dr. Huberman is a prolific educator.
Appreciate the fact that you deliver all this life changing information in the most clearest way I've ever heard. Can you talk about chronic pain and how to deal with it in order to still pursue high goals that entails alot of stress?
Omg that's a good ass Q!
I think Stress will be next big subject. How to manage chronic pain would be awesome.
i’m 18 been watching huberman since i was 15. I try to apply what he preaches but it’s hard. hoping to re establish better habits before it’s too late lol
I cannot stop recommending this amazing podcast to everyone. You're a legend, Dr. Huberman!
Love it so much ❤️❤️
Funny - i just discovered it :)
@@antoninspirationalvideos4495 congrats! ☺️🙌🏾🙌🏾
Been fan ever since I saw him on the JRE. HE explains things so well.
Having to watch a person for more than an hour, like this podcast.... Now that's real focus 🎯
Every podcast that I have listened to of yours stretches my brain tremendously. Taking your advise into practical action has helped drop addictions I have had all my life. I am 73 and in the last month of listening to you I am making changes that I have been working on all my adult life. I can’t thank you enough. The sound of your voice soothes and focuses me and I love hearing Costello in the background which I occasionally hear. Your integrity is impeccable . Since I am a drummer, I am really interested in hearing your future podcast on movement and neuroplasticity. I am presently writing a book called Neurodrumming: For Balance and Health. You are shaping the outcome of this project immensely. Combining drumming techniques with the practical knowledge that you teach. Ive never been so excited about anything like this before. You are literally changing my life daily. Again can’t thank you enough. Aloha
I'm addicted to knowledge and this channel is one of my "drug's". Thank You prof. Huberman.
Apart from the great content, thank you for putting the subtitles. It helps a lot to the people learning English with your podcast :D
You are the definition of a badass Dr. Huberman, keep doing what you are doing!
Absolutely love that Costello makes himself present each time even when he’s not really paying attention to you, or doesn’t really care about the podcast. 😊 Dogs are the best!
Dr Andrew, I've probably seen around 10 of your episodes and I just finished watching this one. This is by far my most favorite episode. Your flow, your tone and your humbleness are lovely.
Thank you.
42:47 All three are reliably triggered every time I process a new episode of the HubermanLab podcast! Thank you for this endlessly fascinating and practical content. Your educational effort is a service to humanity, much kudos dr Huberman & Team!
An excellent resource, especially in these chaotic times! Thank you, Dr. Huberman, for your generous contribution to better our lives!
Dear Andrew, I think your podcasts are absolutely brilliant! I am a MSc Psychology and Neuroscience of Mental Health student at King’s College London and I find your podcasts compliment and explain concepts and Modules I am and will be covering. Being a visual and audio learner with Dyslexia. Medical conditions and historical PTSD that impact on the speed at which I can digest and therefore learn material. All I can say is thank you, as I am addicted to your method of teaching! 😊🙏🏽
Hi Nilam - great to hear that you're finding these podcast as wonderful as I do. Make sure the Uni know about your dyslexia as they can support that enormously. Don't focus too much on being a visual and audio learner as the idea of learning styles has been found to be less useful than using lots of different ways to learn. Andrew Huberman's work is amazing :)
Hi Naomi,
Thank you for the advice, it is much appreciated.
1:12:00 makes so much sense why your podcast are all that 20 minutes over the hour range. I just love how you implement what you know in your life.
my prefrontal cortex is tingling as i watched this podcast. thank you!
also me: i can now explain the process of alertness & spotlight/focus of our senses when someone farts.
Omg 😂
I can't recommend Andrew Huberman enough, this is the most important information in my opinion.
After being in this high norepinephrine/acetylcholine/dopamine state (can we change these words? lol), and seeing my body adapt in real time, this is my take away:
Want to learn something? Convince yourself there is a threat to your survival, by inducing the chemicals that are released when there normally is. You will retain the neural connections made that yield a spike in dopamine, because as far as your subconscious is concerned, those connections saved your life.
"Typical learning bout should be about 90 minutes."
This episode is almost exactly 90 minutes! I was definitely alert and focused throughout most of this episode. Thank you so much for this amazing content.
True but I doubt anyone would watch it at standard speed lol. I switch on subtitles and run it at double speed so it's over in 45 minutes. The subtitles make a faster speed possible.
@@loot6 I watched it at standard speed with subtitles on, lol. This is not my native language
@@nayelahussain7676 Obviously I was talking about natives but you should try 1.25 at least. I've been learning french just for 9 months and can already watch many things at 1.25 speed. You'll be surprised to find you can probably do it - especially with subtitles. 90 minutes is just way too long for something that is not a movie or something lol.
Just randomly decided to refresh my TH-cam feed and glad I did, huge fan man! I'd love to hear your thoughts on ADHD if you have any insights on the subject, thanks!
There is a time stamp related to ADHD here in Episode 6.
I second that! I’m particularly interested in hyperfocus and how it relates (or doesn’t relate) to optimal performance states like flow.
Ide love to know how adhd relates to trauma and some shit called the hpa axis. Some smart person was saying it might be why stimulants n other substances work differently for people with a different hpa axis. Thanks homeslice Huberman u r the fucking man!!!
@@hubermanlab Ah, I had just started the video when I commented. Going to try the hour bouts of re anchoring attention. I got so much out of this episode, definitely my favorite so far. Thank you again
Fellow ADHDer here. I’d love to start a slack or discord for us to digest these as a community. I bet that together we’d have a shorter duration to get on the right path to better outcomes =)
Dr Huberman, there are very few people who really care life around us, you are one of the best among these people. I am glad you are in my life through these podcasts.
Hi Andrew I’m in my late 30s mapping a career change. I’ve gone back to university to study again. Your insights help me tremendously. I started suffering from anxiety during this transition. There’s a lot of unlearning that needs to happen for me. There’s a concretised sense of identity that I need to let go. Your work , insights and knowledge give me hope. I can change. Much gratitude 🙏🏽
Please keep making these videos! They’re much needed and appreciated. The fact that this is for free is a blessing, thanks Dr. Huberman
FYI I came back to this episode... I am a Pulmonoligist scheduled to sit for my recertification exam in November, at the age of 62 I am always looking to enhanced my ability to learn and retain information... I have always had an appetite for enhancing knowledge you made this endeavor much easier.. I have passed on your podcast to my patients.. Dr. Dr Huberman you rock!!!! Thanks Sabato Sisillo
Andrew Huberman is amazing. I learn so much from his podcasts. Thank you Dr.
man... this is how you get people interested in doing academics.
Dr Huberman. You are my mentor and you have made me a better human being. I owe you so much. People like you are the true gods among us. Thank you for everything. You changed my life completely.
Every once in a while you run into an amazing professor in college and wish you was in their class.
Well class is in session!
Loving the teaching from professor Huberman!
Keep it coming!
I am so thankful for all of the information you're sharing here. I'd also like to add that the timestamps are a great gift and are so appreciated!
Throwing off the phone on roof, to focus for a day !! That's the craziest thing to get focussed I've heard till now😅. Shoutout to Andrew for his devotion to focus. 🙌 Respect from India for providing us great content.
Love this episode, absolutely enlightening! Question: Can you do an episode (maybe with a guest psychiatrist, as you mentioned) explaining how the stuff you talked about in this episode relates to ADHD and other neuropsychiatric disorders / diseases? Would love to hear what you have to say on this!
Yes that would be wonderful.
i see he listened to your request. hope you saw the episode on ADHD
@@vivikelly5610 I have! It was fantastic. Dr. Huberman is amazing.
Thank you Dr. Huberman!!
I've forever been obsessed with experimenting on myself how ADHD may be an evolutionary advantage; while working with my hands in jewelry manufacturing I completed a paralegal certification course by absorbing the audio lectures synonymous with precision focused manual work. I now see attention disengagement and reallocation as integral in most of my pursuits and had this episode accompany my yoga practice today (I have an intentionally repetitive routine designed to operate on muscle memory and facilitate mental focus).
I did actually begin these lectures as auditory consumption for my morning runs (that is my attention peak time), but alas determined you were far too calming and peaceful for the activity responsible for kicking my ass and I deferred back to death metal.
Nevertheless, you've brought tremendous empowerment, joy, and company to my life recently and hold a special place in my daily routine. Thank you kindly for your mission in free education; neuroscience seemed far too elite for my non academic identity in the past and now I indulge in the discourse constantly. Cheers, and thank you again.
This content is the manual for humans that we all need. Thank you so much Mr. Huberman. Soaking up every episode then I’ll do it again.
I can't hear Costello snoring, however, it makes me happy knowing he's there :D
He sounds like a cat purring very loudly. I just noticed him around 11:20.
When I listen through headphones, I can hear Costello. I can't hear him when I'm using the speakers on my laptop. I'd suggest switching how you're listening if you're distracted by it/would like to hear him more clearly.
I didn’t hear him at all until he said something and immediately noticed and did periodically throughout
I can say In all honesty and without a doubt that this is THE MOST INFORMATIVE, PRACTICAL, ACTIONABLE, AND HELPFUL PODCAST I'VE EVER LISTENED TO.
I am already applying a lot of the information to my own Life.
Thank you, Andrew.
I hope that you can see this. I was experiencing a prolonged bipolar manic episode with a little bouts of depression and reading your videos and being able to be honest with myself has been one of the best things that ever happened to me. Figuring out that I'm incredibly dopamine motivated along with thinking about how drug use has impacted the way that I relate to others.
I almost cried when i see the part about adhd, you actually read my message, thanks man, you are a great role model for me :)
My neuroscience lectures at UCSD with other profs were nowhere near as interesting and captivating as your podcast. Love this content Dr. Huberman! Thank you so much for enlightening us all
This episode alone is worth enough to put into a book. A book focuses on changing yourself for the better based on science. I would buy it immediately after it comes out.
Thank you Dr. Huberman -- I am especially looking forward to your discussion about neuroplasticity and Trauma, as I have a family member with memory impairment due to C-PTSD.
Finally. A TH-camr who looks at the camera. Well done. :-)
Listening to Andrew Huberman, I realized that my mind is a huge mess and I am fighting to stay afloat in both work and life. Great thing Andrew is providing so many practical advises that one can start implement immediately. I already implemented some and I can say that I feel the difference.
The knowledge that you share, Andrew, is indistinguishable from magic. I literally transformed my life since I started listening to you! Thank you brother!
Question: what part of the day do you recommend listening to your podcasts in order to achieve the best learning experience? Thank you again!
I am so happy and excited like a child during Christmas :)
Thank you Profesor!
As someone who has struggled with ADHD for years, I really appreciate having a better understanding of how it works. I quit Adderall several months ago after learning about the long term side effects, and I'm trying to find a way to get things done without it. I'll look up the rest of the videos on this series as soon as I can, and thank you so much for creating and sharing this incredible resource. Edit: I'm in my 40s and I'm so glad to finally understand why I can't learn as easily as I used to.
Fantastic! Thank you so much! As an elementary school teacher working with low income children, I'd like to know more about how I could help my students to be successful learners taking neuroplasticity into account. Thank you very much in advance.
Episode 7 and 8 will include a lot on this topic. Thank you for your interest in science and the work you do. Teachers are so vital!
@@hubermanlab Thank YOU for sharing such priceless knowledge with us.
Thank you professor. This is brilliant. Feels like you’re from the future.
Hi Dr. Andrew, after starting to watch the scientific content in your podcasts it feels like getting re-birth and I say this in the sincerest of way. You saved my life literally brother. Your podcasts are a revelation for me and have changed my ways in life. I am getting the guidance from your research which I could not get in my early years as a kid. I have only more gratitude for you. Please do not stop sharing the scientific stuff, many people have the need to watch your 2 hour long videos and grasp the things. Namaste!🙏🙏🙏
I'm an ophthalmologist and I see a lot of kids with hyperopia, which, unlike the myopics, have a lack of attention.
I believe you have described the main reason.
Thanks
The choice of background and Shirt color is amazing I think, it makes me focus on you which is really hard for me .
This haha, I think this is brilliant
Someone recommended your podcast on Instagram while searching my way to escape the laziness and to enrich myself in productivity, and your podcast was like taking advice from a big brother "Worth every line".
"Don't trust an idea that has not come to mind while walking"- Nietzsche. Taking this quote that I heard in an interview to Nassim Taleb. I would like to know the neuroscience behind the "walk". Thanks !
@yitzhak rafaeli shekkelsteingoldmanberg Ofc the main point is dont be a lazy bastard :)
Part of the answer is in this video I think ; it broadly tells that all is about movement, that movement is really helpful in the process of solving problem m.th-cam.com/video/xZVw-9ThmSM/w-d-xo.html
As someone who paces the same line in their home for multiple hours a day while mentally wrestling deep ideas, I'd be extremely interested in learning why it works so well for me.
Potentially higher general nervous system activity involved in calm walking potentiates circuitry in the dentate gyrus? It seems if this is the case it would be in virtue of walking being a motor skill firmly stamped in memory such that its enactment engages the circuitry involved in operating over memories.
Just a loose hypothesis using the concepts introduced in the podcast. 🤷♂️
hmmm.....
I wonder how have I never stumbled across your channel before. I feel like I’m walking out of a Harvard seminar hall after watching this video. Thank you so much for putting so much effort into proving such quality source of information for us.
90minute bouts of learning. This video is in itself 90minutes long. Idk if this was deliberate by Dr. Alex Huberman, but a great way kick off your “neuroplasticity journey” would be to watch this whole video and then engage in some NSDR. I notice this and just thought it was really ironic and cool haha. Amazing podcast by the way, I’ve definitely been practicing 90minute bouts of learning followed by some NSDR everyday! The mental clarity and acuity that’s been building so insane! 👌🏾 🧠
I always appreciate the timestamps (in the description). Thanks Dr. Andrew!!!