My latest omega-3 guide covers recent concerns like a-fib, how I think about dosage, where to find the best products. Get it free at: fmfomega3guide.com/ Timestamps: (00:02:37) The neuromodulatory role of dopamine (00:04:29) Driver of motivation vs. experiencing reward (00:09:35) Why dopamine dynamics act as a "wave pool" (00:13:15) Why dopamine neurons need a recovery period (00:14:58) Strategies to minimize the dopamine-triggering effects of smartphone use (00:18:32) Why dopamine peaks without effort are dangerous (00:21:52) The number one sign of a highly motivated individual (00:23:59) Dopamine reward-prediction error (00:28:21) Does lacking motivation reflect dopamine system deficits? (00:33:00) Why focus & motivation has a 'warm-up' period (00:37:16) Why to attach reward to effort itself (00:42:32) How setbacks provide crucial feedback to your dopamine system (00:47:51) Tips for fostering tenacity in children (00:50:05) Visualization of negative outcomes (why to do it) (00:52:51) How to overcome procrastination (00:58:51) How exercise affects the dopamine system (01:03:35) Deliberate cold exposure vs. drug highs (01:05:29) The entrainment effect of same-time exercise (01:09:24) Why you shouldn't rely on stimulants when lacking motivation (01:10:08) How caffeine affects motivation (01:10:41) Why Dr. Huberman limits his nicotine consumption and may quit (01:14:05) The pitfalls of artificial stimulants (01:16:52) Why Andrew "counts walls" during deliberate cold exposure (01:21:44) Cold exposure parameters for increasing dopamine (01:24:18) Cold plunge alternatives for replenishing dopamine (01:25:35) Why Andrew limits most workouts to 80-85% intensity (01:28:37) Using exercise & cold exposure as stimuli for the brain (01:31:08) The anterior midcingulate cortex (01:33:31) Transcranial magnetic stimulation (01:36:22) What does Dr. Huberman think of Neuralink? (01:39:28) Why non-sleep deep rest may replenish dopamine (01:46:03) Can NSDR improve sleep? (01:49:45) My experience trying NSDR after poor sleep (01:51:04) Possible creativity & trauma therapy benefits of NSDR (01:54:15) How to cultivate a healthy relationship with social media (02:00:44) The unique psychosocial dynamics of X (formerly Twitter)" (02:02:05) Andrew's recommended daily use limit for Instagram (02:04:39) Is screen time increasing the prevalence of ADHD? (02:06:20) Why Andrew recommends setting social media constraints (02:09:32) Is social media increasing divorce rates? (02:12:12) Why low solar angle light is crucial for regulating our circadian rhythms (02:22:10) How to limit the adverse effects of late-night artificial light (02:23:57) The light bulb that mimics sunrise and sunset (02:25:09) How to spike morning cortisol by 50% (and why that's good) (02:26:21) What's the optimal time to view morning sunlight? (02:27:11) Can light panels replace morning sunlight? (02:28:33) Combatting laptop & phone use with long distance viewing (02:35:06) Why Andrew recommends limiting alcohol to 0-2 drinks per week (02:43:09) How alcohol affects the dopamine and serotonin systems (02:48:47) Treating ADHD with drugs, supplements, & behaviors" (02:53:30) Factors contributing to the possible overdiagnosis of ADHD (02:56:56) Do people with ADHD lack focus capacity? (02:58:09) Can behavioral modifications replace the need for ADHD drugs? (03:00:00) Andrew's weekly workout routine (03:05:43) Andrew's diet & why his dinners are higher in carbs (03:06:39) Modulating stress with the physiological sigh (03:07:34) Andrew's supplement routine (03:10:00) Andrew's experimentation with peptides (03:12:14) How Andrew gauges supplement, diet, & workout routine effectiveness (03:15:10) How Andrew processes sometimes negative feedback (03:20:30) The volatility of interacting with internet crowds
Andrew was right, Rhonda was the chief warrior paving the way for other nerds (aka highly respectable, credentialied, academics) to come in and provide crucial knowledge to the world. Priceless.
2:18 He mentioned this on his podcast before, and I respected him for it then. Now, I respect him even more for giving Dr. Rhonda Patrick the credit she deserves directly on her podcast! She paved the way!
I don’t follow Rogan but was an early contributor to Ms. Patrick’s Patreon after her interviews with Bruce Ames and Ronald Krauss. Thank you Rhonda for all you’ve done to help me along the path.
ice baths has helpd me improve motivation immensely. Icebaths and deep breathing has made me feel like im in the front seat and in control of my attention span for once.
I unknowingly tried the ice showers when my electric bill was abnormally high, and I turned off all circuit breakers to test whether another spt was wired into my meter. Turns out it was, and my energy bill dropped enormously, as I'm very frugal with most everything. I could deal with the cold bsths in the 105 degree weather without too much of a problem. Also let a homeless guy , who I met on the way back from the store,stay on my tiny couch one night, because he said he was sleeping outside, and needed a shower. I let him know there was only cold water, and he had to sleep on the tiny couch, we were both the same height (5.9), and when he came to my bed to hug me, I said thank you for the hug, please go back to the couch. He kept showing me creepy RU-vid videos of insects, ugh, and I had a really dirty bathtub and towels to clean the next day, but he didn't harm me, and was respectful enough to smoke his cigarettes outside on the balcony. Still don't understand why he was homeless, or whether he was from California or Italy, or whether he was really trying to get his homes back from his ex wife or current girlfriend, or why he wasn't staying with her, but not my business, and I have too many things to focus on
@@threezysworld8089 3-5 times a week, you dont need to be in it long. As long as you feel youre inducing a shiver, because thats how i measure if i have gotten the benefits of a cold plunge!
My 2 Favourites. This was a true delight to listen to and I’m soo glad Andrew acknowledged that Rhonda was the first in this arena. These are the great minds of our/their generation.
I would love to see Rhonda and Andrew have a debate talking about Athletic Greens! She thinks it’s total bunk and he’s thinks it’s a high quality green drink.
In my opinion-and I think this is a fairly reasonable and defensible take that few would have cause to disagree with-it's a multivitamin. I do take a multivitamin, so make of that what you will.
Huberman is only 1 step up from Gary Brecka, atleast he has a ph'd and is intelligent but still only 1 step up. I'm a bit surprised Rhonda would actually have him on her channel.
@@RG-yz8ov WOW what a back-handed comment. Brecka researches longevity and is sponsored by Skillshare, Policygenius, Grammarly, Microsoft, and Amazon. Huberman, on the other hand is so awesome and he has really contributed a great deal to society, especially in terms of vision and research. He is a neuroscientist and an associate professor of neurobiology and ophthalmology at the Stanford University School of Medicine.
Love, love, love Dr. Patrick. Such a brilliant, no-nonsense interviewer, who’s done her homework every time, and conducts herself with grace and exhibits great patience in allowing her guests to fully respond. Almost unheard of courtesy ❤ and respect ❤ for others. Quite a gal! : ) Oh, and her health choices might be worthy of emulating . . . As she apparently grows more youthful with each passing year. (Highly disciplined person, meanwhile full career, family, Motherhood. Awesome-sauce.)
I've described entrainment I felt to working out many times without knowing that word or concept. I was a couch potato and started running. I tell people I started to crave it. So happy to learn it's a 'thing" and has a name.
Rhonda Patrick is and will be forever the GOAT for many reasons, not the least of which is her gracious humility. I forget who the interviewer is and so I'm looking for her name and you know what I found? Not a damn thing! Huberman everywhere but nothing about our host. Thank you Dr. Hubie for giving Dr Rhonda respect. due to the head of the class and the classiest in the head. And best looking.
Rhonda is suuuch a professional. I've listened ro every single one of Huberman's podcasts at least once and I feel Rhonda asked questions that would provide the most useful takeaways Andrew regularly discusses on his own podcast. Great job by both and thanks so much for all the teaching you both do!
This may just be the best podcast ive ever seen. Just walked for over an hour while listening in 43 c weather. Feel great! I think a major takeaway, at least for me, was that if you just give yourself 10-15 minutes you give enough time to sort of eliminate the so called limbic friction.
Regarding nicotine - if you’ve ever struggled with any addiction in the past - don’t try this. I tried nicotine to help with focus and became addicted almost immediately - it will work for a few days then you’ll develop a tolerance and struggle to get off. I have never been a smoker but trying nicotine gum became an almost immediate addiction that took a very long time to break and there’s a good chance you’ll get intense withdrawals and have a very hard time.
The non-sleep deep rest reminds me of what many may refer to as a "power nap." I will confess, I do this in my car at work during a lunch break, if I feel I didn't get enough sleep the previous night. I will listen to a 20 min. sleep meditation I found on RU-vid and sometimes only need 10 min. and I feel refreshed for the rest of the day!
Ive always thought about dopamine as 'action impulse potential', the more you have, the more your neurons wanna talk, and the more you just 'wanna' do things.
I have tried taking small doses of nicotine recently (as gum and lozenge). It works well for a bout of focus, specially for reading heavy texts. I don't do it every time though. The other thing I've tried is to cut down my morning caffeine intake. I only up it when I need to do something that requires more focus/motivation. Caffeine works a lot better under those circumstances, at least for me.
Summary for eye vision. Spend time outside and relax gaze as you view the horizon. If there is any exercise for eyes please reply! To prevent or mitigate myopia
Highly recommend a book called eyebrobics, at least I think that was the name. I met the author in a Boston Barnes and Noble book signing, while I was browsing the bookstore. Listening to her convinced me to try it, as I have spent years on computers and also reading books in probably not the optimum lighting. My mother is extremely myopic, and I was prescribed driving glasses. Anyway, after almost a year of doing the exercises in her book, I regained 20/15 eyesight. Loaned the book out, but need to buy it again, and also want to create the exercises in a calendar, for people who want to try exercising their eyes. I'll look it up, and get back to you shortly.
DANG 🎉 Made more sense than several years of CBT DBT ACT etc … Now will be able to synthesize things more effectively. Thanks 🙏 As folks already mentioned; a Dream Team of communicators.
Hello from Belgium. Thanks a million for this life enriching interview. Since months now i'm doing 5 times a week a 15 minutes HIIT. huge benefits. everyday 15 minutes early morning sun. NSDR early morning or in the afternoon. Huge benefits. Thanks to both of you for helping people around the world 😊
I trust Rhonda's ethics and work and have been subscribed to FoundMyFitness emails since 2020. Thank you and please keep up with the excellent work to make science digestible! I cannot say the same about Huberman. Those who knows the art of manipulation mix grains of truth with the bs and wear good credentials.
@@justinh9747 Yes - that makes perfect sense. We are seeing this 'dissing Huberman' phenomonon quite a bit now, aren't we? In my experience - this attack on his credibility... (what I believe began as Hube envy) has been unleashed, ever since that 'hit' piece came out. This, imo, has given license to all the closeted Hube haters to come out and openly 'attack'. Because now, these formerly closeted Hube haters have anl handy excuse to attack. (An alternative that seems a whole lot better than admitting envy of his popularity & success - and/or - his physique (if you've ever seen a photo of him w/o his shirt on).... It makes sense that there may be a number of male haters who already were biased against him - based on photo's leaked of his shirtless physique. But who wants to admit to success-envy, or a sour grapes resentment? No one. But HERE! Here's the juicy hit piece😃...followed by all the articles jumping onto that bandwagon. And - viola! Perfect excuse to draw the daggers and go to town eviscerating Hubes! - (without having to admit - even to themselves - that their seething biases against Hubes was probably seeded by envy of some sort.
@justinh9747 Yes - that makes perfect sense. We are seeing this 'dissing Huberman' phenomonon quite a bit now, aren't we? In my experience - this attack on his credibility... (what I believe began as Hube envy) has been unleashed, ever since that 'hit' piece came out. This, imo, has given license to all the closeted Hube haters to come out and openly 'attack'. Because now, these formerly closeted Hube haters have a handy excuse to attack. (An alternative that probably seems a whole lot better than admitting envy of his popularity & success - and/or - his physique (if you've ever seen a photo of him w/o his shirt on).... It makes sense that there may be a number of male haters who already were biased against him - based on photo's leaked of his shirtless physique. But who wants to admit to success-envy, or a sour grapes resentment? No one. But HERE! Here's the juicy hit piece😃...followed by all the articles jumping onto that bandwagon. And - viola! Perfect excuse to draw the daggers and go to town eviscerating Hubes! - (without having to admit - even to themselves - that their seething biases against Hubes was probably seeded by envy of some sort.
I enjoyed this episode a lot! When you have a high-performance job, increasing the time you can be productive becomes very crucial. I very much liked that Rhonda didn’t interrupt him and let him speak. Thank you for this episode, I am a big fan of you both!
/VEH-si-cle/ is the normal pronunciation: only Europeans who don't speak great English, or Americans (who also seem to struggle with pronunciation of the long and short e vowel sounds) would say /VEE-si-cle/.
Very interesting conversation! I learned a lot of neuroscience from huberman podcast(to the point that I started reading neuroscience books next to my background in theoretical physics and computing) and implemented successfully some protocols like NSDR when trying to focus or refresh. What a humble and great communicator of science! I enjoy both his and Rhonda’s content! Thanks for sharing the good stuff and never listen to haters, they ‘re the price one has to pay for success!
One of my absolute favorite channels to listen to and take notes. Thank you Rhonda for all the great work. I am on the edge of my seat, ready to listen to this episode! Two of my favorites!
Yes, noticed that. For people reading this; don't ever take close to that amount. Always google "What is too much of this supplement" every time you start to take a new supplement. In the case of zinc "The National Institutes of Health considers 40 mg of zinc a day to be the upper limit dose for adults". More than this is considered dangerous and can give some serious side effects you don't want
Typical Huberman missinformation. He is an associate professor who has a tiny post doc lab who continually speaks about science that is far from his area of expertise. But he is a master communicator/social influencer. I prefer to view his statements with a certain amount of skepticism.
I've been experimenting with Zyn for a couple of months. I find it beneficial, if timed properly. I am concerned about Vaso Constriction effects, especially surrounding exercise. Fair warning, I've been gifted with a Zero addictive nature. So, your results may vary.
Catecholamines: I’m interested in factors affecting dopamine conversion to norepinephrine and in general, modulation of the HPA system by DA and NE and other factors that affect the feedback loops involved. I have a rare medical condition that is not well understood by my doctors, so I need to learn everything I can…
Love this episode. Hubie so honest! Can anyone tell me what drug he said he used briefly for depression and then for focus, but he no longer takes? Thanks
Great episode ! I heard mentioned a light source that I believe alternates blue and orange light at 19 Herz simulating late day sunlight. But I can't understand the name of the company that sells it. Can someone help me out on this?
Man, I am not psychotic, drinking or angry, it is a bit interesting that Huberman has not talked much about his cheating behavior. This is the personal attacks that we are speaking of. It would be great to make a statement on this. Because of the fact that many look up to him, and the political place we live in, it is important to speak on this. I don't know what happened or not. But, it would be great to speak on. We love you Huberman, but I do wish you would speak on this subject material.
"Yo dawg I heard you like listening to podcasts so I invited a podcaster onto my podcast so you can listen to a podcast while you listen to a podcast" It's all so interchangeable
I want to add something to the rewarding behavior that isn't discussed here. There is actually a lot of evidence in psychology that you should not reward kids (or adults) at all or at least reward them sparsely. Studies have shown that even just simple words of praise for behavior can decrease the intrinsic enjoyment of this behavior. So if a kid is learning a language, rather than praising them for the effort or time spend learning, discuss how fun it is to be able to say stuff in a 2nd (or 3rd) language and how they can apply this in the future. Ideally motivation is 100% intrinsic- offering additional extrinsic motivation can go at the expense of intrinsic motivation. The effects of nor additive, rather the one kind replaces the other unfortunately.
Was a condition of the 3+ hour interview that Dr Patrick wouldn't ask him the one question everyone wanted answered? Is that why he went so far out of his way to fluff her?
Beautiful episode. Lots of good information. Took notes but I'm sure I'll just have to listen again to fully soak it all in. Thank you both for what you do ❤
Regarding sauna therapy. I use my gyms sauna. Sometimes it gets busy and I can only get it up to 170°F. If I stay in longer than the 20min will I still get the benefits of 180°F at 20 min. Say 30 to 35 min at 170°F??
I know this will be deleted- but there is something more powerful from someone with humility talking about a topic. Knowing what has come out with Dr. Huberman… he might want to consider how his own dopamine system has been functioning and the consequences of this. There is much less shame and a lot more power in learning from someone who has recognized they have a problem, has done the work to fix it, and has properly done everything they can to make amends and not repeat that behavior.
Kratom is evil. Get off of it as soon as you can. It took me years to quit, and the WD's were worse than harder drugs. Time is the best way to normalize your dopamine. Exercise is key too. Good luck to you. The green sludge is the worst.
I would think tapering. Does cat's claw help at all? I ended up on MAT because of it. You likely have low T because of it though, if it affects your hormones like opiates do. Getting that balanced makes it much easier to quit.
You need to find things that cause "limbic friction" and do them as well as limit dopamine spikes from things like social media and video games aka things that require not much effort to get a dopamine spike.
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@foundmyfitness -- speaking of the autism in boys born in the summer -- did anyone looked into data how many of these kids were rushed into the school vs held home for an extra year?
Please stop advancing the idea that "we're all a little bit ADHD" or ideas like that that suggest ADHD is not a real condition. Someone either has ADHD or they don't. You probably wouldn't say something like, "we're all a little schizophrenic" even though everyone struggles with parsing out their own observed reality at times. I don't understand why the general public is so intent on challenging the notion that ADHD even exists, but they are, and thought leaders who promote the "watering down" of that diagnosis do us ADHDers a disservice in my opinion.
Hey Andrew or Rhonda, random question. My 12 year old is on the small somewhat skinny side and is hyper sporty. He’s not a big meat eater but loves veg. Is it safe to give him a scoop of my protein powder once a day? Thanks so much
