AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More

[@onyxplumb4937]

ever since i started doing what you teach (morning routine, cutting out alcohol etc) my quality of life has drastically improved. i finally after 5 years of failing, quit smoking marijuana. i dont even crave it anymore. your videos have been more insightful and practical than anything ive read or anyone ive spoke with. thank you for releasing this information for free.

[@risika]

I was listening to a podcast that said, “it’s important to live life by design rather than emotion. Basically, sticking to a routine is what allows us to be the healthiest version of ourselves (especially when you're fighting these demons ex. OCD for me). I made the most productive+lasting changes in my life when I began practising mediocre consistency. Now I try to put in consistent 40-60% effort into my habits despite motivation (ex. Studying) - to make sure I do it I began recording it and posting it on my youtube channel. Like you said in the video, historically I have a habit of going too hard, not being able to sustain the Herculean effort, giving up and hating myself. So now I’m trying to give a small-ish, consistent mediocre effort everyday. And its crazy how it adds up.

[@mythoughts3796]

I have dealt with OCD for a long time. Going on the carnivore diet eliminated it for me. You might now have the same results, but it is worth a try. I noticed that eliminating caffeine and dairy especially made a huge difference. There are lots of people on r/anxiety and r/ocd that talk about the effects of removing dairy if you are skeptical. Good luck!

[@xyzsjsmcks]

​@@mythoughts3796 i have irritabl bowel syndrome and when i get my medications , then my life changed as i got my p3ace and calmness now

[@MindNow]

Andrew Huberman is literally my Neurobiology College. I've been consuming his content since June 2022 and I've been memorizing his stuff until now. I still have a couple of topics to go, but hopefully soon, I will have memorized all of them. You have changed so many lives including mine, thank you, Andrew

[@DJFaNaTiiC]

I’ve been telling my friends, listen to this podcast. Where else are you getting full blown education from a Stanford neuroscientist?

[@MindNow]

@History with BPsychology Not personally, only through here :)

[@qijingfan5656]

Test: what makes you sleep faster, and what makes you sleep deeper? :P

[@meinemeinung1506]

Professor Huberman really knows what I need 👍🏼

[@tjorbeneckermann2821]

Deine Meinung

[@forisma]

6:25 baseline of dopamine = wave pool. Too much excitement = waves too big, spilling the water, exhausted baseline 7:26 3 ways to replenish dopamine 12:47 sleep 80% of the nights 13:00 NSDR at least 10 min up to an hour a day before dopamine levels lower 13:18 9:32 it takes much longer to restore dopamine from complete depletion than from a partial depletion

[@Joka96]

What is NSDR?

[@bhavikmerchant920]

@@Joka96 Non Sleep Deep Rest, youtube Yoga Nidra and try it!

[@joeyvitale3241]

@@Joka96 non sleep deep rest

[@LalzJeNeSuis]

@@Joka96 Meditation / Yoga, etc...

[@stargirl33343]

I am a Neuroscience PhD student at the moment, and I love your podcast because its like doing a second journal club where I learn things not related to my field. Thanks Dr. Huberman!

[@hubermanlab]

You are in a great area of science! May I ask what specific topic you’re focused on for your PhD?

[@stargirl33343]

@@hubermanlab Chronic Pain and Diet! I'm in the IMPACT Lab at the University of Alabama at Birmingham.

[@marcc16]

@@stargirl33343 any insights from the lab you can share with the class? 😊

[@Muzick]

Dr. Huberman is the Einstein of our time for human health.

[@vidalskyociosen3326]

No, he didn’t discover anything by himself, but his close enough, he’s like a librarian where you don’t need to borrow the book he will just tell you what’s it in.

[@teppopierune5520]

Thank you, I'm sitting here writing notes, I can't even begin to tell you how much your content has directly improved my life.

[@georgelyden]

Dr. Huberman’s Podcast on sleep has really improved my life! Thank you.. 😴 💤

[@sidharthchaturvedi1519]

I took 8 hrs making notes of ur 2 hr dopamine video Change my perspective of life like every situation good and bad related to dopamine And i tell myself whenever some low thought comes to mind and now I think of it chemically rather than emotionally Thanku so much for explaining in easy language

[@noaha2036]

I’m sure you think you know how much your helping everyone, but trust me you have no idea how much you’ve helped me change my life and I’m sure so many others will agree. Thank you

[@John83118]

I'm enthralled by the wisdom and depth of this piece. A book with similar subjects spurred a significant journey of intellectual and personal growth. "Better Sleep Better Life" by William Brook

[@linda.leomoon]

Yes!! Right on time! Just what I needed!! Thank you Mr. Huberman! 🙏

[@businessisboomin7252]

I'm addicted to this podcast at this point...

[@TonyCook7]

Your content is so appreciated. You are also one of the most clear and concise speakers I’ve encountered. Kudos man.

[@elcringedad]

Premium makes sense. Thank you. Dr Huberman, you're the researcher I didn't have and decided to drop out of college 🙏🏻 keep going and thanks you for all this amazing free content that's worth more than ALL science degrees combined

[@georgianabodoiu59]

Thsnk god for amazing people like Huberman, Levine, Gabor Mate, Bruce Lipton, Jordan Peterson, etc

[@chrisgengr]

Love the podcast! Super impressed with the rate you release new content

[@netaZzz]

I wonder if he has any free time in his life

[@adriennem3168]

This is so helpful. Scientifically and spiritually. I'm so glad I found this channel on my keto journey. 🙏

[@hasibulhayat]

Andrew Huberman, You're the best teacher I've ever had 🔥

[@RamdasRahul]

I came in here to learn about Motivation and you threw a whole lot of knowledge that I couldn't even understand and correlate without pausing the video multiple times. Thank you so much. I love you ANDREW BHAI...!!!

[@gak4179]

Summarization: 1. How to maintain motivation over long periods of time. Most of the time we don't even realize how we experience motivation. We just know whether or not we feel a high barrier or a low barrier to leaning into work. Without further ado, let's get to answering your questions. 2. When dopamine levels are too low people's ability to pursue pleasure or any goal of any kind is strongly regulated by the levels of dopamine. We want to keep dopamine levels in a range that allows us to lean into the effort, but not extend our ability to stay motivated. 3. Do NSDR once a day for either ten minutes or an hour. It has been shown to replenish dopamine levels of confidence, cognitive ability, et cetera, and sense of motivation. Be careful about layering in too many things that can stimulate the dopamine system. 4. The key thing is that you figure out what you can do consistently and still maintain mental health and physical health. Every couple of years or so, update that typically by reducing the total amount of time that you're doing. It's an art and a practice and a science, so don't expect to get it perfect the first time around. Important phrases: -dopamine levels -striatal dopamine -dopamine receptors -dopamine release -striatal dopamine reserves -high motivation -low motivation Topics covered: 1. Brain And Nervous System Disorders 2. Mental Health 3. Talk Radio 4. Fitness And Exercise 5. Exercise And Fitness Video Games 6. IT And Internet Support 7. Remote Working 8. Running And Jogging 9. Hormonal Disorders 10. Sleep Disorders 11. Surfing And Bodyboarding 12. Holistic Health 13. Buddhism 14. Music And Audio 15. Substance Abuse 16. Pregnancy 17. Career Planning 18. Homework And Study 19. Human Resources 20. Weightlifting 21. Adult Education 22. Pets

[@Dreams44Reality]

I will definitely try this out. I actually have said to family and friends that I feel like I’ve cleaned 1000houses, that’s how tired and exhausted I feel. But then I have moments every few weeks where I have a surge of extreme energy. Thank you.

[@dustindelamotte5326]

Theses AMAs are great. Have you considered to a "Stop and Chat" episode with someone who has gone through some of the protocols you've spoken about. Perhaps a athlete/golfer that has gone through a bulk then back to more standard weight to strength (Rory). Or an olympian who had a four year goal. I loved and appreciate the episodes with AG about how a plan can be built on a multi year goal.

[@kissesnkale]

You are much appreciated Dr. Huberman. Thank you for your service.🙏🏽

[@richardenriquez4090]

He always has the best answers to the hardest questions

[@soxyyy]

Thank you for your hard work Andrew! you have made a large impact on my life.

[@yashjariwala9]

I really appreciate andrew's hard work ❤️

[@psynuxx]

Whoever asked that first question about how to maintain motivation, you sound just like me! I too will have bursts of motivation where I will produce my music, but where it hits me the most is my inconsistency in the gym. I might have a good 2-3 weeks where I workout according to the program, then after one or two bad days due to a busy life, I stop, then it can go weeks before I get back into the gym. I find that having too many hobbies compounds this.

[@VincentPride1986]

That 1st question clearly comes from someone with light bipolar disorder, having long period of motivation and no motivation are a textbook example of that. And it can be treated with Seroquel

[@parthgupta381]

Dr huberman,can you please make a podcast on Preparation of exam , motivation and mindset for it ,tools we can use to maximize our potential before and in exam , supplement we can take to increase our cognitive ability like caffeine etc It will be very for us students

[@donnasherman1429]

I was so happy to hear you talk about how practices such as Yoga Nidra and NSDR serve to maintain dopamine reserves and how doing them often ( even when not subjectively "in desperate need of rest") is the optimal way to use these practices. I have told people (probably ad nauseam) that a daily Yoga Nidra will provide a steady stream of deep replenishment to overall physical and cognitive health; however having you state- based on actual data- that said practices do in fact replenish dopamine stores caused me to do a little happy dance. Again, thank you for your clarity and intellectual generosity!

[@not_elm0]

Brilliant as usual. Dr Hu's understanding of what he's talking about is prob why alot of ppl watch his vids & subscribe for more. Dope!

[@BaskingInObscurity]

Oh, wow. I'm so glad you mentioned Yoga Nidra. I'd forgotten all about it and will definitely have to employ it again. My mind never shuts up, plus I have lifelong tinitus, ruminate, and repeat phrases over and over, all of which I know is normal to some degree for most people but particularly pronounced for autistic persons. I never knew Yoga Nidra by that name, even though I used to use that technique with my kids when I was a summer camp counselor. Regardless of which age of kids (7-15) I got that week, I made sure my kids (and I) got a ton of exercise hiking. Even though we were all worn out by the end of the day, that didn't always translate to falling asleep and staying asleep comfortably. At bed time I talked the group through the body imaginings. Then I'd fade into recounting a hike we'd taken or some other experience, describing any critters encountered on the hike, the views, and so on. No kid was ever awake by the time I finished. They'd be so quiet and receptive to the technique that most of them had already drifted away before I got into the experience recount. It's such a powerful technique and can help guide which themes my mind carries into later dream states. SO nice not to be as cranky in the mornings, too-which I had to suppress regardless when I had a group of kids depending on me.

[@elannegloria]

It makes a lot of difference when you know your body.

[@unknownbiri]

Thanks dr Huberman! I really appreciate all your work. You changed my life

[@barney2006p]

Andrew I'm curious if you could bring somebody on and discuss the feeling of sin. Why do these actions make us feel bad? Love everything you do! One of the GOATS!

[@visableusername_93]

Yet again.... more relatable, applicable and digestible information/tools packed into one, random 20 minute AMA with Andrew, than there has been in nearly 10 years on and off dealing with the health service, in particular the MH services on offer to the general public. The world would be a better place if we could clone Huberman to a point where every household had one stood in the corner waiting to answer any questions we have about our brains/bodies. The man is an absolute gem of a human.

[@katieogle8255]

Thank you for this Dr. Huberman, this was such valuable information packed in 23 minutes! You are a gift!

[@chrissavrimuthu5957]

My go to practical tools for brain health always Dr Andrew . Thank you

[@monicavillarreal597]

Hi! PhD student here! I really like when you talk about dopamine and motivation! I’m a ADHD person under medication. I don’t know if your advices/suggestions could work on me 😅 idk like staying at bed without moving sounds like imposible 😅

[@marceloalbertoavilestorres4184]

Thanks....Dr. Huberman is on fire these last few weeks...too many info...so few time... Congrats! 👏

[@Jane-1509]

Thank you so much for taking the time to post this content. I’ve only discovered your channel about a month ago and I’ve been sharing across my social media. I already see improvement in my day to day life since I’ve implemented your techniques. I can’t wait to read your book when it comes out.

[@nellosnook4454]

Andrew Huberman speaks the truth! 👍

[@maxhutton228]

If this solves the exact problem I've been asking for years I promise to become a premium member!

[@michelle_cen]

Wish I’d taken a class with you when I had the chance as a Stanford undergrad. Thank you for making this info public!

[@butterflywings8332]

I absolutely LOVE. Your videos Andrew. Thank you for sharing such valuable information with the world. Please do a video on jet lag! That would be so appreciated 🙏✈️

[@groundedunorthodoxy8000]

NIH I hope just gets involved with AH lab Bec of the great impact it's making to many of us.

[@Borisboef123]

I cannot translate it with words how much I am gratefull with you

[@rasmuskarlman]

Motivation is great as a bonus but we need to develop self discipline! That's how we get stuff done. It doesn't always have to be fun. Thanks for the great vid Dr. Huberman.

[@heladar]

Discipline is you pushing yourself to do things you actually don't wanna do. Who wants to live like that I stead of living a motivated life where you do good things that feel good? I'd never understand why someone would voluntarily life a life in discipline

[@rasmuskarlman]

@@heladar I see your point! I would however argue that discipline is the highest form of self love, because it's through discipline we do the things that are actually good for us. It would be prefered tho, like you said, to just constantly be motivated. As I said it's great as a bonus. But life isn't that perfect, we're not always motivated.

[@heladar]

@@rasmuskarlman thats true. That's why I am trying to build a live where it feels effortless because most of the time I just feel like doing the things and don't really need the discipline for it (just for annoying things like doing the laundry 😂)

[@gangli9463]

Protect this treasure at all costs.

[@ArtifyNY]

Thank you Andrew for explaining interesting questions!!

[@divani8]

Just thank you fir all the information. May God bless you always🙏

[@mityarose8361]

I would love an episode on the benefits of nature for health. There is a book on the topic called 'The Healing Code of Nature'. I'd love to see more awareness on the matter & you are the perfect person for this!

[@ReflectionOcean]

1. Don't stack dopamine activities 2. NSDR before burned out 3. Decide consistent working schedule before hand and follow the schedule

[@KateEveling]

Thank you so much for everything you do! A future topic I would love to learn more about is blushing. The physiological side of it, how it happens and if there's a way to reduce it. Like a physiological sigh etc

[@ivinitmittal]

Prof can you talk about ICL surgery please? The complications, advantages and long term effects? 💯

[@squarebackjedi]

Andrew, I think an awesome podcast would be designed for college freshman. Take them through a busy day: up early, family, work, class, studying, eating, working out, friends, more studying, managing stress, sleep. That’s a typical day for college student if he’s lucky. How can a student use their understanding of the nervous system to manage lives and achieve their goals? A day in the Life of a College Freshman. This would have to be a standard podcast of course. Just a thought for a future podcast…I was just thinking…imagine a podcast aimed at single moms who are working full time, parenting full time, and attending college full time-all in an effort to improve their lives. How can they tap into their nervous system and achieve their goals?

[@deevamuir8106]

Wow! Wow! Thank you so much🙏 love your work. Meets my analytical Self. Helps w my Self growth. Thank you

[@TanTran-dr8pj]

thank you Dr. Huberman!

[@erikmorales17]

Thanks for the knowledge. I truly appreciate it as many do!

[@renata.hipnoseclinica]

Hi Dr. Andrew! Can I have the same results using self-hypnosis instead of NSDR? And as simple as that, thank you for existing in our lives!!! 🙌🥰

[@veronicamorales9059]

Yes same question I had a sleep study and I love 4 times then a normal person with RLS restless leg syndrome, trauma and ptsd from the trauma and intermittent sleep

[@georgestone0123]

I’m glad I pulled through, despite the crises. I am retiring next yr at 55 with 3 houses paid off worth 4.5 million . One is my place of residence the other 2 properties will give me $80,000per/yr rent . I will have an income stream of $20,000 per yr through my super which gives me total $100,000 a yr to live comfortably . I have no debts ... Stay Motivated!!

[@tahirisaid2693]

You have done great for yourself. I understand the fact that tomorrow isn't promised to anyone, but investing today is a hard thing to do for me now because I have no idea of how and where to invest in. I would be happy if you could advise me based on how you went about yours, as I am ready to go the passive income path.

[@ghanighani6926]

That is so amazing, I’m trying to get onto the housing ladder at 40. I wish at 55 I will be testifying to similar success

[@georgestone0123]

Credits to ROCHELLE DUNGCA-SCHREIBER, she saw me through the process. You can glance her name up on the internet and verify her yourself. she has years of financial market experience...

[@tahirisaid2693]

Heard many good recommendations about ROCHELLE DUNGCA-SCHREIBER by some YT channels, Seminars and other platforms.

[@ghanighani6926]

I’ve been watching quite a good amount of finance videos lately and I came to discover something, that even with my experience so far in business and in the market I still require someone who is higher than me to guide me. Thx for you advisor, I’ll look her up

[@gutchiespencer1227]

Sir! YOU are appreciated.....🙏🏽

[@shadized]

ANDREW HUBERMAN THE GOAT

[@derekbrady1278]

You’re a blessing my dude

[@miqey521]

My life was so much worse before I found you. I really owe everything to you

[@MJevolving]

Will you be creating more merch designs?! 🤍 Also, thank you for inspiring countless people to pursue their interests in science. So many people thought me going into Neuroscience was pointless but now that you’ve created so much content - they understand my “why”. Thank you, for everything 🤍

[@chadalacteslanade9681]

Can you do an in depth show on opiate addiction, withdrawal, the chemical and psychological, how to max the process of getting off opiates and the biohacks to further recovery and post acute withdrawal symptoms. How to get the brain back to where it needs to be.

[@VaughnCheezy]

This came up at a perfect time. Cheers Andrew!

[@pissapalli3977]

Thanks for the episode. I have finals coming up where I live and it's good to be reminded of these tools. I wish you told us how much time you spent studying a week when you were younger lol. If you said you studied 100 hours a week then I would probably increase the amount of studying I do too.

[@jdeighan]

Perfect video for today. GOTTA MAINTAIN! it's tricky to stay even keel

[@VPSNACTCBTDBTTLP]

2023/03/01 ①ドーパミン神経をオンにし続けると、クラッシュの時間は長く強くなる ②ドーパミン神経は認知機能と自信とモチベーションに関わる

[@Squirrel-zq6oe]

Thank you Dr huberman I love this episode. Comment for the algo

[@akashgupta6793]

Sir, You're really amazing✌🏻, I got the really important ideas to make myself more productive and Healthier💪🏻

[@ariadnarivas9014]

Have a lovely day! Can’t wait to tune in

[@ShatteredWindowpane]

Thank you Andrew. Keep it up.

[@michellesheridan1028]

Thank you!!!!

[@misterv6068]

To the team at Huberman Labs, thank you for all of your hard work and for the work to come. As a subscriber of your premium content, is it possible to add the time stamp to the transcribed pdf? The time stamps are excellent for navigating the audio and those "chapters" would be helpful to see in the pdf as well. Thank you and have wonderful days, all of you!

[@bbrvisualdesign]

Happy watching your new video, I still have some anxiety. I am used with it.

[@amyfriedlander7850]

Glenn Gould! Bravo! (Explanation marks warranted here.)

[@FRANCISCOPerez-wm8ez]

Always great information , thank you from El Paso Texas

[@randomdestiny21]

Thank u Sir & thanks to all those great questions

[@jackoward1]

Thanks for these Andrew! have you ever done anything on sinusitis/rhinitis? I'm plagued with it all my life, can't see any such content of yours if it's out there though. Cheers!

[@alexandra7sky]

Thank you 🙏🙏🙏

[@Eddiethecat854]

Thank you for this episode 🙏

[@ruslan_production_video8465]

Thank you! Your video was useful for me.

[@TheDocbach]

Motivation is basically a 2 frontier war. Dr. Huberman describes the neruchemical half of the war in pretty good detail here. But the other half of the motivation war is subjective. Believe it or not, a lot of your motivation and dopamine usage comes down to your own beliefs and experiences. This is where I believe people like Jocko Willink and David Goggins have the other half of the answer. They both understand that there are days when you will simply not be motivated. But they also understand that its something that you shouldnt wait for either in terms of putting in work/action. Expecting to be 100% motivated every day is unreasonable. But learning how to do your best work during those low dopamine times is critical. And no. Doing your ,"best work," doesnt always mean obtaining your best results.

[@Geor197]

Great information!!!! you help me in everyway, thank you soooo much !!!

[@alexsanderrain2980]

Thank you

[@spectrum_electrum]

Stayed until the end. 15 minutes or so sound good :)

[@spectrum_electrum]

Also,happily waiting the TBI episode

[@jasminapiskulic5296]

Love the podcast! Thank you very much for sharing all that wonderful knowledge. I'm very interested in the subjects of heavy metal toxicity, nutrition and microbiome. I found out that I'm gluten intolerant and have been reading a lot about it. There's hardly anything available on the specific topic of how gliadorphin (or casomorphin) impacts the human brain and health. It seems to be highly addictive for many humans, but not yet researched enough. I'd love to get your input.

[@channel-hc1eu]

Hello, You have about 3 million subscribers and some of them live in other countries. Please add subtitles so that your useful videos reach these people. For example, Kurdish and Turkish. Have a nice day.

[@carryhandleenjoyer7411]

Nice watch bro

[@vikaschawla22]

Thank you Sir 😊🙏🏼😊🙏🏼

[@ThinkTwice2222]

Would love to see high-level scientists and influencers talk to normal people who are happy. As I watch and listen it's always elites of their field talking to other elites of their field. How can the average person relate and make decisions with that?

[@skookumbuilds3282]

Thank you for the great content again

[@tomi8955]

Thank you sir

[@SHUANEEHOG]

Hi Dr Huberman, I am a PhD student who does breathing research in humans. I cant tell you how much I appreciate your work. Quick question...What would be the best way to go about applying for the type of funding you often speak about? Thanks in advance!

[@vaibhavsingh3139]

Thanku for teaching us Sir

[@maciejsiedziako680]

Can we get a podcast about shift working, and to adjust to that creazyness? :)