Controlling Your Dopamine For Motivation, Focus & Satisfaction | Huberman Lab Podcast #39

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Andrew Huberman

Andrew Huberman

Күн бұрын

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine-both their benefits and risks-and synergy of pro-dopamine supplements with those that increase acetylcholine.
#HubermanLab #Dopamine #Motivation
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Links:
Review on Dopamine: www.nature.com/articles/s4158...
Cold Exposure & Dopamine: link.springer.com/article/10....
Timestamps:
00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine
00:04:48 Sponsors: Roka, InsideTracker, Headspace
00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators
00:09:58 What Dopamine (Really) Does
00:15:30 Two Main Neural Circuits for Dopamine
00:18:14 How Dopamine Is Released: Locally and Broadly
00:22:03 Fast and Slow Effects of Dopamine
00:25:03 Dopamine Neurons Co-Release Glutamate
00:28:00 Your Dopamine History Really Matters
00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience
00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines
00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise
00:46:46 Tool 4 Caffeine Increases Dopamine Receptors
00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”
00:56:46 Your Pleasure-Pain Balance & Defining “Pain”
01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine
01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release
01:15:28 Smart Phones: How They Alter Our Dopamine Circuits
01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention
01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection
01:24:20 Caffeine & Neurotoxicity of MDMA
01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits
01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses
01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine
01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation
01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine
01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine
01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours
01:55:36 Pornography
01:56:50 Wellbutrin & Depression & Anxiety
01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning
02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity
02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am
02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy
02:08:20 Tool 14 Huperzine A
02:10:02 Social Connections, Oxytocin & Dopamine Release
02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application
02:14:22 Zero-Cost & Other Ways To Support Podcast & Research
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

Пікірлер: 9 300
@7575tavin
@7575tavin Жыл бұрын
Practical summary: 1. Dopamine management - Abstain from or limit highly desirable activities for up to a month so the dopamine levels are replenished and the baseline dopamine release returns to normal - Peaks of dopamine decrease our baseline dopamine, required to general motivation and satisfaction with life. - Go for intermittent, random releases of dopamine - Don't bundle pleasurable activities with things you want to do (gym and music) - Flip a coin and choose how much pleasure bundling you'll do to the next activity - Otherwise the activity alone becomes less pleasurable 2. Direct practices - Cold water exposure - 2.5x increase and sustained for hours afterwards - Peaks - Chocolate - 1.5x - Sex - 2x (act and pursuit of it) - Nicotine - 2.5x - Cocaine - 2.5x - Amphetamine - 10x - Exercise - 2x (up to 2x, the more you enjoy it subjectively) - Coffee combined with another activity (coffee makes the dopamine release more effective) - Connection with other people 3. Mental strategies - Subjectivity, perception and belief - Hearing something that validates our belief about an activity, makes it more pleasurable - Journaling, thinking positively about something you remember or you're experiencing now releases dopamine - Learn to spike dopamine from effort - Don't spike dopamine prior to engaging in effort - Don't spike dopamine after engaging in effort - Learn to spike dopamine from effort itself.
@yac7571
@yac7571 Жыл бұрын
so we should avoid dopamine peaks from chocolate, cocaine, nicotine etc but do cold water exposure and exercise instead right? why? they peak dopamine as well -> our dopamine tank gets depleted -> our dopamine baseline is on a lower level, no? i dont get it
@sl33pyTea
@sl33pyTea Жыл бұрын
Great synopsis 👌🏾
@supercharging
@supercharging Жыл бұрын
Otavio; While your summary is accurate, the good Professor's content is minimally accurate. Not one, rather, several of his conclusions are based on wholly inadequate controls. One phat example is using gamers' experience. Shallow achievement is a world apart from licit profit. Winning a video game has no relation to meritable achievement delivering longer-lasting or broader benefits. -- Have clicked on "free-click charity" buttons every day for about 7,000 days, and still feel SUCH a thrill at the action every day. Every click saves a life! Never a decrease in baseline dopamine. Long list of other examples. I admire Prof. Huberman enormously, and he speaks with charm and authority. That doesn't elevate his accuracy level. Your note-taking and your skills at summary are nearly exquisite. What huge potential you show. Best of energy to the best of your efforts.
@zholnerchuk
@zholnerchuk Жыл бұрын
@@yac7571 as far as I remember the thing about cold water exposure is that it increases the baseline and has a long lasting effect. So it’s not like an immediate spike and consecutive plummeting but more of a gradual thing improving your mood and being. You might also want to keep in mind that cold water exposure has other benefits that improve your overall well-being and it can’t be compared with most dopamine spiking activities. Furthermore, cold water increases your adrenaline baseline first and it’s directly related to your dopamine levels but I forgot the exact mechanism :D
@yac7571
@yac7571 Жыл бұрын
@@zholnerchuk I see, cold water exposure is different. Thanks for the answer and the details mate, cheers!
@petsematarykeeper
@petsematarykeeper 2 жыл бұрын
When history looks back on this time....Mr. Huberman, you will be one of the names that changed the way people see the world. Thank you for your contribution to this world. Your reach and inspiration reaches so much further than you will ever know.
@phamawa
@phamawa 2 жыл бұрын
He's easily one of the most important podcasts out there. Helpful info, no BS and incredibly professional/credible
@ARNWadz
@ARNWadz 2 жыл бұрын
that's why he needs to write his book...nobody knows if KZbin will still be around in the future. A book, or many, that would be his legacy
@youtubedestroyedmylife309
@youtubedestroyedmylife309 2 жыл бұрын
Naw I agree with petsem dude. Honestly a lot of podcasters are important and incredibly influencial in society today, and really that translates to influencing societies trends towards changing in this way or that way. Podcasting is still kind of new seeming to most people as a media platform. But overall its super powerful, cuts through bullshit that shorter more adhd-ish traditional media like television doesnt, which is usually owned by some big corperation with their own goals in mind other than educating or sharing information etc anyway. You can change the fucking world with your iphone using a fucking podcast nowadays.
@Chrisko1492
@Chrisko1492 2 жыл бұрын
Dude, calm down. Yes, he does great episodes summarizing scientific papers and other work, but that‘s all he does. And he certainly won‘t go down in history by summarizing information, lmao.
@Chrisko1492
@Chrisko1492 2 жыл бұрын
@@youtubedestroyedmylife309 Give me an example where someone changed the world with an iPhone. Except Steve Jobs, obviously ;)
@Ankiitt
@Ankiitt 6 ай бұрын
🎯 Key Takeaways for quick navigation: 00:00 🧠 This podcast episode explores the role of dopamine in motivation, satisfaction, and addiction. 02:24 🌊 Cold water exposure can lead to a significant and sustained increase in dopamine levels, contributing to improved well-being and mental clarity. 04:47 🌿 There are natural ways, like cold water exposure, to boost dopamine levels without the use of drugs or supplements. 10:01 💡 Dopamine primarily influences motivation, drive, craving, and mood, not just pleasure. 16:11 🧪 There are two main neural pathways for dopamine: the mesocorticolimbic pathway for reward and motivation and the nigrostriatal pathway for movement. 21:27 ⏳ Simply increasing dopamine levels isn't the key to sustained motivation; optimizing the peak-to-baseline ratio is crucial for long-term satisfaction and drive. 22:26 🧠 Dopamine communicates through G protein-coupled receptors, which work slower than fast ionotropic conduction used by other neurotransmitters. 23:53 🔄 Dopamine's effects are slower due to G protein-coupled receptors, but they can have multiple cascades of effects, including gene expression changes. 25:21 ⚡ Dopamine stimulates neural activity, making certain neurons more active and increasing alertness, readiness, and desire to pursue external goals. 26:48 🏋️‍♀️ Low dopamine leads to lethargy, while high dopamine results in excitement, motivation, and drive, influencing an individual's quality of life and desire to pursue goals. 28:17 📊 Your experience of life and motivation depend on the relative dopamine levels compared to recent experiences. 29:44 💡 Repeatedly engaging in enjoyable activities can raise your threshold for enjoyment, making it important to understand the process to control dopamine effectively. 31:41 💊 Dopamine levels can be influenced by various activities and substances, with chocolate, sex, nicotine, cocaine, and amphetamine causing different increases above baseline. 46:01 🚫 Saying you hate an activity but love the reward afterward can undermine the dopamine release for that activity, making it important to find genuine aspects to appreciate. 46:30 🧠 Dopamine release varies based on activities, and it's subjective how much is released. 47:30 ☕ Regular caffeine consumption increases dopamine receptor density, enhancing dopamine effects. 49:24 🏋️‍♂️ Layering multiple dopamine-increasing activities or substances can lead to motivation and energy issues. 51:19 🌟 Dopamine has baseline levels and peaks, driven by our evolutionary need to seek sustenance and pleasure. 54:46 ⬇️ After a dopamine peak, the baseline drops below its initial level, affecting motivation and pleasure. 56:16 🔄 Continuously pursuing activities that lead to dopamine peaks can lead to lower baseline levels, resembling addiction. 59:45 🎢 Understanding the relationship between dopamine peaks and baseline levels helps maintain motivation and pleasure. 01:05:06 📱 To restore dopamine levels, consider temporarily limiting engagement in dopamine-seeking behaviors. 01:09:01 🎰 Achieve healthy dopamine balance by not constantly seeking high dopamine releases in every activity. 01:09:31 🧠 Intermittent schedules, which include unpredictable releases of dopamine, keep people motivated and pursuing various activities, similar to the effect of casino gambling. 01:10:31 📈 To maintain motivation for activities like exercise or school, it's essential to avoid constantly seeking peak levels of dopamine. Varying the intensity and frequency of dopamine-enhancing activities helps maintain motivation. 01:12:31 📱 The constant use of smartphones and digital technology, which provides a constant stream of dopamine, can lead to disruptions in baseline dopamine levels, potentially causing depression and reduced motivation. 01:15:59 ☕ Consuming caffeine, especially in the form of yerba mate, can upregulate dopamine receptors, making dopamine more accessible and functional within the brain. 01:17:31 ⚠️ Using stimulants like amphetamines and cocaine, which significantly increase dopamine levels, can limit the brain's ability to learn and adapt, potentially leading to long-term issues with motivation and plasticity. 01:29:25 ❄️ Cold exposure, such as cold showers or ice baths, can increase dopamine levels and promote a sense of well-being. However, it's essential to approach cold exposure with caution and gradually acclimate to it to avoid dangerous situations. 01:31:50 💧 Getting into cold water always evokes physiological responses like rapid breathing and skin discomfort, but over time, adapting to cold exposure can have beneficial effects on dopamine and other neuromodulators. 01:32:49 🌊 Cold water exposure leads to immediate increases in adrenaline and noradrenaline, followed by a sustained rise in dopamine levels, up to 2.5 times above baseline, providing mental and physical benefits. 01:34:13 🥶 The ideal water temperature for cold exposure may vary, but 14 degrees Celsius is a good starting point. Stress hormones like cortisol increase temporarily during exposure but eventually subside. 01:35:37 🧊 Prolonged cold water exposure can raise baseline dopamine levels for an extended period, leading to increased calmness and focus after the experience. 01:37:01 💧 The frequency of cold water exposure varies; some do it daily, while others do it a few times a week. Adaptation reduces the novelty's impact. 01:38:27 💪 Focusing on rewards at the end of hard work can make the process less enjoyable and efficient. Cultivating a growth mindset by finding pleasure in the effort itself is beneficial. 01:40:25 🧠 Dopamine controls our perception of time. Focusing on rewards during an activity can dissociate dopamine circuits from the activity itself, reducing pleasure during the process. 01:43:48 🏃‍♂️ Learning to attach dopamine release to effort and strain rather than just rewards can make hard work more pleasurable, efficient, and sustainable. 01:48:32 🍽️ Intermittent fasting can help people derive pleasure from deprivation and effort, changing their relationship with food and dopamine. 01:53:16 🧐 Hearing information that validates one's beliefs can trigger dopamine release, showing how subjective interpretation can influence our reward systems. 01:55:42 🤳 High-intensity pornography can negatively affect real-world romantic and sexual interactions by altering dopamine responses and expectations. 01:56:40 🧠 Engaging in activities that trigger a lot of dopamine release, like pornography, can make it harder to achieve the same level of dopamine through subsequent interactions. 01:57:10 💊 Wellbutrin (bupropion) is a prescription drug that increases dopamine and norepinephrine levels, and it can be a useful alternative treatment for depression, particularly for those who experience side effects from SSRIs. 01:58:06 💊 Macuna Pruriens, containing l-DOPA, is a supplement that directly increases dopamine levels and has been shown to reduce symptoms of Parkinson's disease. 01:58:36 💊 L-tyrosine, an amino acid precursor to l-DOPA, is another supplement that stimulates dopamine production, often used for increased focus and motivation. 02:01:06 🚫 Using substances like Macuna Pruriens or L-tyrosine to increase dopamine can lead to a crash or reduction in dopamine levels once the effects wear off. 02:05:30 🌜 Avoid excessive use of melatonin, as it can decrease dopamine levels. 02:07:57 💡 PEA (phenethylamine) found in foods like chocolate can increase dopamine levels and is sometimes used as a focus aid. 02:08:55 💡 Huperzine A is a nootropic that increases dopamine levels indirectly through interactions with the cholinergic system. 02:11:18 💑 Engaging in quality social interactions that evoke oxytocin release can stimulate the dopamine pathway and promote feelings of connection and reward. 02:14:15 🧠 Your dopamine levels are under your control, influenced by your previous and current actions, and understanding this can help you modulate your dopamine levels effectively.
@kapuatron
@kapuatron 6 ай бұрын
Thank you!
@DodgeRam.
@DodgeRam. 6 ай бұрын
Thank you
@Jakub-ub7vy
@Jakub-ub7vy 6 ай бұрын
Ty
@bhavnagupta423
@bhavnagupta423 5 ай бұрын
Incredible
@bhavnagupta423
@bhavnagupta423 5 ай бұрын
through which you summarize whole content in beautiful way can you tell me ...its my humble request
@tarkacode
@tarkacode 7 ай бұрын
I am amazed by the fact that this podcast is available for free, it is pure gold
@thobekanintuli754
@thobekanintuli754 2 ай бұрын
its 2hours not free
@shinchannohara9511
@shinchannohara9511 2 ай бұрын
Anything changed??
@hemuvee
@hemuvee 2 ай бұрын
​@@shinchannohara9511good question
@weekendmagus9994
@weekendmagus9994 Ай бұрын
@@thobekanintuli754 if I pad, would it be shorter?😂
@3drzl716
@3drzl716 18 күн бұрын
ikr frr
@catholicspaniard8796
@catholicspaniard8796 2 жыл бұрын
I am a 21 year-old engineering student from Madrid, Spain. This is unbelievably helpful. What a wonderful time we live in, that I can listen to a top-notch neuroscientist talk about perhaps the most important topic for me in this particular moment in my life. And all this from the comfort of my bedroom and for free. You, Sir, are one of a kind. God bless you and love you
@catholicspaniard8796
@catholicspaniard8796 2 жыл бұрын
@Bernie MPMD? Lol.
@gibillanmagnificul1160
@gibillanmagnificul1160 2 жыл бұрын
eres de tajamar?
@antoniojurado6413
@antoniojurado6413 2 жыл бұрын
VIVA ESPAÑA
@grettalemabouchou6779
@grettalemabouchou6779 2 жыл бұрын
💓
@SuperGuanine
@SuperGuanine 2 жыл бұрын
@@grettalemabouchou6779 😁😁😁
@villealla4190
@villealla4190 Жыл бұрын
I've hurt myself and others by not knowing these things. It's borderline criminal not to teach this stuff at school. Show a teenager this one video and their entire life could be different.
@aaronyeomans5799
@aaronyeomans5799 Жыл бұрын
The entire system is designed to get people addicted to things they think they need that they don't, why would they teach you to be able to think for yourself and all that. That's less profitable
@shortsguy.69
@shortsguy.69 Жыл бұрын
yea its literally a crime to not teach these at school, im still a 18yo student and i found my self doing stupid mistakes in every aspect of my life
@Sodabowski
@Sodabowski Жыл бұрын
@@shortsguy.69 luckily you realized it early on!
@PostAutonomy
@PostAutonomy Жыл бұрын
I have kids 7 yrs and under. I plan to start now in ways they can understand
@jixpuzzle
@jixpuzzle Жыл бұрын
@@shortsguy.69 Same brother, I'm also 18yo student, who has realised his prior mistakes and making changes in life!
@__the_rr__
@__the_rr__ 5 ай бұрын
1. Cold Water therapy effects on dopamine, adrenaline and nor adrenalin 2. Dopamine can be released in 2 ways: Local release and volumetric release 3. How pleasurable or satisfying you feel doesn't depend on peak level of dopamine. It depends upon difference in baseline level and peak level of dopamine. How you feel depends upon your previous level of Dopamine as compared to present level. Many drugs just increase both baseline level and peak level instead of increasing the difference between them. A big Dopamine release makes it more challenging to achieve higher dopamine release the next time. There should not be High level nor low level of Dpamine for long. 4.Just Increasing dopamine level will make us excited but that excitement will be for very less period of time 5. Chocolate increases Dipamine 1.5 times but it goes away in few seconds. Desire of sex or act of sex increases dopamine 2 times 6. Nicotene(smoked) increases dopamine 2.5 times above base line (Very short lived) 7. Amphetamine, Cocaine, Nicotine, Sex increases dopamine in everybody that takes them. Exercise, Hard Work and Studying increasea dopamine but it is subjective 8. After achieving something, Dopamine increases but after some time it falls down. It falls down even below the baseline. The extent it drops below the baseline is directly proportional to how high the peak was. After achieving something, if you feel preety happy, the dopamine will not fall that much but if you feel extremely happy, your dopamine will fall extremely after a day or two. (Eg:- Postpartum Depression). Anyway, we return to the baseline after some time. 9. If we continue to engage in something exciting regularly, after sometime it will be less exciting to us. 10. Some people release dopamine at higher level after a certain activity which deplete the releasable pool of dopamine. So, after sometime, dopamine falls below base level and it leads to a low feeling. Some people do the dopamine spiking activity again and again to bring back dopamine up to experience pleasure again since they are feeling low. But as we know, they have depleted the stock of releasable dopamine. The baseline begins to lower again and again. This is called ADDICTION and Addicted people don't feel pleasure at all. 11. Addiction is the progressive narrowing of things that bring you pleasure. If I am addicted to video games. I will feel happy in only playing it. I will not feel happy in exercise, study, social activity and my life will be ruined. After a some time, my system will stop releasing dopamine even after playing video games and nothing is left for me which can increase my dopamine. This is the start of depression. Spiking dopamine again and again is the main cause of decline in The baseline level. 12. If you experience a win whether it is school, sports or relationship; be highly careful about allowing yourself to experience a huge peak of Dopamine. 13. You kind of like exercise and to do exercise you increase dopamine by drinking energy drink and listen music to do exercise then you are increasing the number of conditions required to achieve the high level of dopamine by doing exercise. Don't use stimulants everytime you study or everytime you workout or anything in which you want to enjoy the process. Taking these stimulants (Music, energy drinks, Motivational reels) before the task will reduce the level of enjoyment and undermine the ability to stay motivated. The best way is to get excitement and motivation from the task itself whether it is Study or Workout. So. ENJOY THE PROCESS only. 14. Some Healthy ways to increase Dopamine so that the base level is maintained:: Cold water Therapy which increases Adrenalin and nor-adrenalin rapidly while dopamine shows gradual increase to 2.5 times above baseline and comes back to normal in 3 hours (Here there is a sustained increase instead of Rise and Crash) 15. If you work hard for the end result then the process will become very challenging. 1:39:02 is an amazing example. When someone gives reward or we reward ourself then we tend to associate our pleasure with reward rather than the work itself and if the reward is stopped, we lose interest in the process of the work. But again, Take a special care of not spiking dopamine just prior or even after to the effort. Learn to raise Dopamine from effort itself. 16. Example of Porn: Those who are indulged in it find it difficult to seek enjoyment in the productive process. Watching porn and Masturbation increase dopamine level⬆️ and then fall down very quickly⬇️⬇️⬇️⬇️⬇️ below base line . Now to raise dopamine level much higher is difficult to feel pleasure again.
@onegorgeouschick
@onegorgeouschick 4 ай бұрын
Wow
@phiphipanamevideo199
@phiphipanamevideo199 Ай бұрын
Thank you 🎉
@hareef.v7950
@hareef.v7950 Ай бұрын
T
@tejiyo
@tejiyo Ай бұрын
I wish I could copy paste this in my notes😢
@egjream
@egjream Ай бұрын
If you screenshot on iPhone and go into photos you can copy and paste the text 😉
@kaizune
@kaizune 6 ай бұрын
This man's existence has made my life significantly better than it would have otherwise been. Many thanks for making neuroscience accessible to laymen aficionados such as myself.
@kaileyholmes2900
@kaileyholmes2900 6 ай бұрын
Daddy Treehouse Canadian Television Fund
@md.asifhossain9703
@md.asifhossain9703 3 ай бұрын
particularly which advice did have the most impact in your life?
@mihailomiodrag7257
@mihailomiodrag7257 3 ай бұрын
@@md.asifhossain9703 For me waking up early to watch the sunrise and exposing myself to cold showers. Also getting to sleep before 11pm. Also regular exercise and fasting with maybe some coffee.
@diarmuidbrady8987
@diarmuidbrady8987 2 жыл бұрын
This is the highest quality science-based podcast in existence, hands down.
@spotmebro3589
@spotmebro3589 2 жыл бұрын
It’s so well organized and he has sufficient knowledge to present it. I’m sure a lot of work goes on behind the scenes to get it to be so smooth. I appreciate it, Dr. Huberman!!
@misse2013
@misse2013 2 жыл бұрын
100% agree
@Sendet
@Sendet 2 жыл бұрын
I, too, am particularly impressed. One thing I love is that the titles on his website seem short and gimmicky, like we're about to hear something trite and pseudoscientific, but then you start one and he goes right into very discrete definitions and hardcore science, cites his sources and even points out problems with them if any, points out pseudoscience and misconceptions... And builds up to practical uses of the information given, such that his resulting advice is neither trite nor incomplete, and not likely prone to being taken with misconceptions that undercut success of the advice or its use. Yeah. He's very good.
@AgendaInMind
@AgendaInMind 2 жыл бұрын
There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
@333btd
@333btd 2 жыл бұрын
Why just because it uses the science words? Those words make you feel smarter
@emmanuelguillermo3013
@emmanuelguillermo3013 Жыл бұрын
Your content is a game changer. Upon being prompted for a donation request I gladly sent the maximum amount, no questions asked. I wish you more success, Andrew. The human race needs what you have to offer.
@hubermanlab
@hubermanlab Жыл бұрын
Thank you for your interest in science! Best wishes, Andrew
@glgl1472
@glgl1472 Жыл бұрын
Ah the old dopamine hit
@yooanto9465
@yooanto9465 Жыл бұрын
@@hubermanlab money talks
@HyenaXS
@HyenaXS Жыл бұрын
Congratulations. You just donated money to someone wealthier than you. Bravo.
@artoniq
@artoniq Жыл бұрын
​@@HyenaXS, this way, he showed his gratitude for the lesson he had received. What's wrong with you? None of your money, none of your business.
@tys.2113
@tys.2113 7 ай бұрын
This is my first super chat. The amount of depth and knowledge about Dopamine is just insane. During covid era, I have been struggling with depression and had many suicidal thoughts its been three years still I couldn't achieve a state of calmness. Thanks to Quora I found out you (I am still a high school student ) Hope these podcasts never stop, love from India 🤗
@marydelaney2894
@marydelaney2894 4 ай бұрын
Your life will get better…life is full of lessons, keep on trucking!
@yamu208
@yamu208 4 ай бұрын
Sending u virtual hugs
@shubhamwagh5362
@shubhamwagh5362 2 ай бұрын
@tys.2113 how are you now did your life improved are you doing well now
@danadelaney6598
@danadelaney6598 Ай бұрын
This video is changing my life. Incredibly intelligent and informative. Pretty sure my entrapment in ADHD is going to change dramatically. I’ve been living all wrong.
@carlosmares3042
@carlosmares3042 9 ай бұрын
Bro i know you dont know me but you changed my life. Saved it really. My adhd was eating me alive, i was an alcoholic, a junkie and i hated everything. Im sober now, and im in therapy….my family doesnt hate me anymore. Im actually liking life….idk anyway thank you so much. Your doing great work.
@joepschoevaars4055
@joepschoevaars4055 9 ай бұрын
Something similar ;) although still a bit in the middle of it 😢
@whoosh3532
@whoosh3532 9 ай бұрын
Damn bruh i am on that shit rn hope i reap the same benefits hope u still ballin
@artemthetrain14
@artemthetrain14 9 ай бұрын
Saying s prayer for yall
@mramenlordi3098
@mramenlordi3098 8 ай бұрын
Let's go folks ! Stay HARD !
@jaredwines2388
@jaredwines2388 8 ай бұрын
@@whoosh3532bruh. If you’re watching this, you’re already in the right direction. Props to you. You’ve already won half the battle.
@motomow
@motomow Жыл бұрын
I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!
@onerider808
@onerider808 Жыл бұрын
Here’s to one more day, three more months, etc. Huge life-changing win! Congratulations.
@deklenjones3041
@deklenjones3041 Жыл бұрын
hey man, i know this will probably go unread but,, good job brother. seriously, it's not easy to kick even the smallest habit or addiction, let alone freakin Meth. congratulations :)
@kowikowi8718
@kowikowi8718 Жыл бұрын
respect for you withdraw is a bitch. i can only speak for alc drinking too much much you feel sick, not drinking 6times worse. im thankfull that i didnt do "hard " drugs.
@TatTwamAsiShwetketu
@TatTwamAsiShwetketu Жыл бұрын
The tools that you're mentioning, are they in this same video or scattered across multiple videos. If possible can you please share the links? Thanks!
@ItsRealDoe
@ItsRealDoe Жыл бұрын
Godspeed sister, onward!
@dibbyarupdutta3525
@dibbyarupdutta3525 8 ай бұрын
I generally don't comment on any videos but I have to say that this work by Andrew Huberman is pure gold. It gave me a fresh perspective towards my life and the things that are going on. Moreover, this video came at a time when I was not miserable but kind of not able to figure out what I enjoy doing, what I really wanted and I am in a downward spiral in my life because I don't find anything meaningful or just feel purposeless most of the time. I do understand that I am spiking my dopamine right now saying all this but I would definitely implement whatever is being advised here and see what works for me. It's like controlling the very processes that lead to how we feel, what we do, ultimately shaping our lives and if such a thing can be done for the betterment of us then why not!
@amartya8101
@amartya8101 5 ай бұрын
how is the process going? you feel better?
@Wildflowermiles
@Wildflowermiles Ай бұрын
Alhamdullilah, I find so much comfort in your humble transparency and straightforward nature
@kereamohau
@kereamohau 2 жыл бұрын
Timestamps: • 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine • 00:04:48 Sponsors: Roka, InsideTracker, Headspace • 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators • 00:09:58 What Dopamine (Really) Does • 00:15:30 Two Main Neural Circuits for Dopamine • 00:18:14 How Dopamine Is Released: Locally and Broadly • 00:22:03 Fast and Slow Effects of Dopamine • 00:25:03 Dopamine Neurons Co-Release Glutamate • 00:28:00 Your Dopamine History Really Matters • 00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience • 00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines • 00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise • 00:46:46 Tool 4 Caffeine Increases Dopamine Receptors • 00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint” • 00:56:46 Your Pleasure-Pain Balance & Defining “Pain” • 01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine • 01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release • 01:15:28 Smart Phones: How They Alter Our Dopamine Circuits • 01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention • 01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection • 01:24:20 Caffeine & Neurotoxicity of MDMA • 01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits • 01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses • 01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine • 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation • 01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine • 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine • 01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours • 01:55:36 Pornography • 01:56:50 Wellbutrin & Depression & Anxiety • 01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning • 02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity • 02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am • 02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy • 02:08:20 Tool 14 Huperzine A • 02:10:02 Social Connections, Oxytocin & Dopamine Release • 02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application • 02:14:22 Zero-Cost & Other Ways To Support Podcast & Research
@UTAH100
@UTAH100 2 жыл бұрын
Nice job.
@ryanstells
@ryanstells 2 жыл бұрын
Is it just me or is there no tool 2?
@Kal-EL_Volta
@Kal-EL_Volta 2 жыл бұрын
The timestamps are on the description
@eatthewoke5170
@eatthewoke5170 2 жыл бұрын
Thanks. This was VERY helpful!
@rufeezo
@rufeezo 2 жыл бұрын
Tysm. I listened to the first 10 minutes and fucker still didn’t get to anything.
@vankoutedar
@vankoutedar Жыл бұрын
After listening to this podcast, I laced up my running shoes and went for a 1-hour run on the snowy former Berlin airport, -5 °C, no music and no podcast for the majority of it. I felt so damn frozen and but also so damn high and accomplished. Thank you so much Prof, for all the work you do, you are a great teacher.
@irelax8595
@irelax8595 Жыл бұрын
Great job mate. Keep it up!
@Im_Tired777
@Im_Tired777 Жыл бұрын
Just the beginning 💯
@vankoutedar
@vankoutedar Жыл бұрын
@@Im_Tired777 right, i will keep it up, aiming to run that marathon eventually, not for the sake of the marathon, but for the sake of the journey a.k.a the effort itself.
@esteban5361
@esteban5361 Жыл бұрын
for the effort buddy
@Resrrekt
@Resrrekt Жыл бұрын
Thats very healthy for your Cardiovascular system and mental strength good stuff.
@user-zy6rb1oj6e
@user-zy6rb1oj6e Ай бұрын
How listening to this podcast boosts dopamine is unfathomable.
@jesselam5867
@jesselam5867 20 күн бұрын
So right, I literally had low dopamine prior to listening and 30 minutes in I was feeling better
@elijahmandeville8475
@elijahmandeville8475 3 ай бұрын
I cannot BELIEVE this is a free resource. Your ability to teach and pass along information is the best I’ve ever seen. I can’t thank you enough for all that you do, Andrew!
@maxd3589
@maxd3589 2 жыл бұрын
This is the best podcast on the internet. Seriously, I can barely believe we're getting this for free. I can't say enough how much I've managed to change my health and my entire life through this podcast alone. I particularly loved the bit on caffeine. I was terribly unsure about caffeine in my life. Now I'm free to take it without stress! The coin flip tool to remove predictability is quite amazing as well!
@sendnoodles5437
@sendnoodles5437 2 жыл бұрын
Hey may I ask, what are a few other golden pieces of practical you’ve acquired along the way? I’m working my way through his content but I’m curious
@danyj24
@danyj24 2 жыл бұрын
Max- So true. Literally the best one. Comedy podcasts and sexual drama podcasts really do detrimental harm to the mind whereas this one serves to spiral everyone who listens upwards so they can chase their best self. Love it!
@maxd3589
@maxd3589 2 жыл бұрын
@@danyj24 Yeah, it's quite astounding. Makes you feel like Dr. Huberman contributed to the advancement of the human species.
@tarekbaidane7595
@tarekbaidane7595 2 жыл бұрын
I😀 can't believe it is for free either
@phamawa
@phamawa 2 жыл бұрын
I agree, its apparent hes not full of shit o imo. Huberman essentially provides you with the science based info that all the 'self help' and 'wellness' crowd tries to convey but might not fully understand. He can snuff out BS studies that others might use in their books or way of thinking.
@GeorgiDimitrovX
@GeorgiDimitrovX 2 жыл бұрын
1:45:25 How to attach pleasure to effort: "In those moments of the most instense friction you tell yourself this is very painful and because it's painful, it will evoke an increase in dopamine release later, meaning it will increase my baseline in dopamine, but you also have to tell yourself that in that moment you are doing it by choice and you're doing it because you love it."
@tbbbtoolsbooksbladebones556
@tbbbtoolsbooksbladebones556 Жыл бұрын
That's what she said.
@shijinbadarudeen9920
@shijinbadarudeen9920 Жыл бұрын
Its as if the dragon (pain) is ready for a fight with me but its ok i am ready because i am the one who provoked it.🙂
@mihiershandilya2736
@mihiershandilya2736 Жыл бұрын
Find Meaning in suffering
@hsukesan
@hsukesan Жыл бұрын
Fantastic. Now I know why I am resilient.
@tick999
@tick999 6 ай бұрын
I did a 10 day meditation retreat and the difference was unreal. Everything looked brighter and shiny. Even the weeds in the cracks in the paving were beautiful
@earth7451
@earth7451 26 күн бұрын
Thank you for sharing this experience.
@user-cs7gq9ml3u
@user-cs7gq9ml3u 4 ай бұрын
Through this podcast, I finally understand why everytime I play with my phone, I have no motivation to do anything else, I feel extremely low energy, that is because when I play with my phone , I experience Dopamine peak, so it is very hard to put it down.After I have to put the phone down, I experience dopamine drop, I feel worse. After I understand that, I have more motivation to leave my phone at home, I feel more motivated at work now. Thanks andrea, your podcast save a lot of people's life, I am so lucky to be one of them
@davids4253
@davids4253 Жыл бұрын
Actions you can take from this Lecture: 1. Avoid dopamine layering with challenging activity: Entertainment (music, smartphone, etc), substance, and social stimulants. 2. Derive dopamine from effort itself not the reward after. 3. Try cold exposure therapy and/or intermittent fasting 4. Avoid dopamine spiking drugs, sugar and pornography.
@TiOZAO1966
@TiOZAO1966 Жыл бұрын
That's correct... And one needs to be a total moron to NOT get it without all of this neuroscientist crap.
@budoka111
@budoka111 Жыл бұрын
Thanks 🙏
@MrCaipiroshka
@MrCaipiroshka Жыл бұрын
oh... porn and sugar... hard my friend, hard to let it go.
@incrdble9704
@incrdble9704 Жыл бұрын
@Married Texan #2 makes perfect sense for those who watched the podcast. The trick is in doing self-affirmations, i.e. you affirm yourself that you really need to do that work and/or you really enjoy that, and of course in order for that to work you should have some strong reasoning for why is it important for you and what real benefits you may get out of completing this work.
@MrBarosxp
@MrBarosxp Жыл бұрын
avoid porn is funny as hell..
@bhumikjoshi3430
@bhumikjoshi3430 Жыл бұрын
Why is this info not taught to all of us at a school/university level? It is beyond my comprehension. Great work Dr.Huberman! Lots of love from India.
@BlackMamba-lt8oe
@BlackMamba-lt8oe Жыл бұрын
😂😂😂😂 the country that teaches u piss and dung cures cancer, will they teach you
@samyoe
@samyoe Жыл бұрын
Deffo
@CHIROTHECA
@CHIROTHECA Жыл бұрын
why??? What do yo think the purpose of schooling is? An Intelligent population?
@vatanc4746
@vatanc4746 Жыл бұрын
They need them worker ants brother.
@BlackMamba-lt8oe
@BlackMamba-lt8oe Жыл бұрын
@@vatanc4746 you are also worker ant
@theboyfromhills
@theboyfromhills Күн бұрын
first of all i would like to thank you for having a profound discussions on a dopamine system, the knowledge and findings you share with us is really helpful for the community. God Bless You , Sir
@jimbrausky
@jimbrausky 2 ай бұрын
I love 1 hr or longer videos because they really go in depth into the matter
@matthewanning9252
@matthewanning9252 2 жыл бұрын
Hubermanity. Giving life back to humans. Thank you. 🙇‍♂️
@erikamarkoch6763
@erikamarkoch6763 2 жыл бұрын
I feel like these Monday drops are the glue that holds my life together.
@laracamp2627
@laracamp2627 2 жыл бұрын
i’m here for that glue!!!
@matthewanning9252
@matthewanning9252 2 жыл бұрын
Me too
@adamtomecko6817
@adamtomecko6817 2 жыл бұрын
Beats the heck out of Elmer's, that's for sure!
@Shadow77999
@Shadow77999 2 жыл бұрын
@@adamtomecko6817 lmao
@hailynewma9122
@hailynewma9122 2 жыл бұрын
hopefully you get a life real soon
@lunarribbon917
@lunarribbon917 6 ай бұрын
Dr. Huberman, thank you for existing and wanting to help humanity! I just discovered your channel and am extremely fascinated by all this helpful content you present! You explain concepts in a very clear and interesting way, also using recent studies from prestigious medical journals to present facts and ideas in non-biased ways, allowing us to utilize this information to improve our lives. Part of depression is not feeling any joy or motivation for anything (even for things that we once found enjoyable), because it's not engaging as it was before, and there's a lack of meaning or purpose behind it. Especially for high achieving people, always accomplishing at their highest level, and there's always that underlying question of "what's next?". Part of it is needing extremely high levels of a certain substance/drug/activity in order to feel joy and excitement, and if we can't feel that "high" anymore, then what's the point of wasting our time and energy searching for these highs that never last and these lows that only continue to worsen. Everyone experiences depression differently, some might feel persistent sadness and guilt, while others will feel baseline neutral to everything (even if its something considered pleasurable, like sex/alcohol/drugs/eating your favorite food, etc). Like you can literally get a high raise/promotion and still feel "meh" about it.
@Dominickq
@Dominickq Жыл бұрын
This was incredibly generous and packed with information. An online masterclass like this would be sold for hundreds of dollars, and you've shared it for free. Big gratitude.
@DiariesOfAShitChef
@DiariesOfAShitChef Жыл бұрын
Thankyou for your work, releasing this free of charge is a beautiful gift to the world that is changing lives, mine included.
@hubermanlab
@hubermanlab Жыл бұрын
Thank you for your interest in science! Best wishes, Andrew
@user-cs7gq9ml3u
@user-cs7gq9ml3u 4 ай бұрын
I am a PhD student from Germany. First I want to say thanks for all the efforts you made for the podcast. I know it is one thing to understand scientific research results, it is another thing to explain in a easy way to people not in this field. But Andrew nailed, I can easily understand all the contents he said and I really like how he put everything in a smooth logic flow. This podcast is a masterpiece. I feel so lucky that I find this podcast.
@artfender7300
@artfender7300 4 ай бұрын
So, if sex increases dopamine 2x over the baseline and smoking 2.5x does it mean that smoking during sex increases 4.5x? and what about if you also eat chocolate at the same time 😛 Would be interesting to study such combination as part of PhD research.
@Oldysrv
@Oldysrv 2 ай бұрын
I feel sry for ur Phd from Germany
@user-jj6ov6li1f
@user-jj6ov6li1f 2 ай бұрын
Thank you Andrew and team. I have watched a small number of your videos and they are helping me to build a toolkit for myself to live well and thrive. Up until now I've been surviving and I want better for myself. I've realised that I'm otherwise in the dark. It strikes me that we've lost a lot of built-in wisdom from old generations lifestyles through our fast-paced and disjointed modern living. Your expertise and time to share the science behind thriving is a welcome antidote in a sea of confused misinformation and over-worked doctors. I am truly grateful. Thank you again.
@user-pp3ur9co4h
@user-pp3ur9co4h 2 жыл бұрын
This was the most constructive and eye opening 2 hours that i had in a long time
@sevastos2168
@sevastos2168 Жыл бұрын
wraios
@alexluc7632
@alexluc7632 Жыл бұрын
@@sevastos2168 ελα ρε αδελφιαα
@SaadKhan-jd9vv
@SaadKhan-jd9vv Жыл бұрын
agreed!
@eliotdiaz6896
@eliotdiaz6896 Жыл бұрын
As a pastor who struggles every week to study for my weekly sermons and other teaching a speaking engagements, this information is incredibly valuable to me. I am on a journey of trying to understand how to be motivated and develop healthier study habits. It is so challenging for me. However my calling depends on it.
@alexjugureanu853
@alexjugureanu853 Жыл бұрын
congratulations! keep pushing!
@Sahil-jg8bd
@Sahil-jg8bd Жыл бұрын
@@siddhantsikarwar9237 ye sab bakchodi hai bhai partner vagera ...wo bhi online...
@havenbrauer3990
@havenbrauer3990 Жыл бұрын
As somebody who isn’t a pastor 😂, but an average working 19 yo trying to push through college. I’ve found that speaking to people (especially through English class) comes from “the heart.” I’ve found that when people say this, they don’t realize it, but they are saying to rather speak from calmness and resort your attention away from the constant nervous and hyperactive brain. So when he mentions that a mixture between alertness and calmness is the perfect baseline mixture for a perfect baseline level of dopamine, it’s ultimately referring to the distinguish between both I mentioned above. In conclusion, I think that is brilliant that you’ve used this podcast to improve in a certain aspect of hardships in your life and it would only be my duty to elaborate on the topic because I myself are going through a painful time in my life and I know exactly what you mean when you talk about preparing for life’s tasks.
@gordonmiles6543
@gordonmiles6543 6 ай бұрын
Jeeze, I was accidentally doing a fair amount of this back in my college years and I loved life, was so excited for the future, was proud of myself, was excelling, everything was great. Then I left college, and because I didn't know I was doing these, my baseline dopamine just dropped and dropped, drinking, eating, loud music, etc. Now I feel like I've been re-united with an old friend who made me feel the best I ever have. Thank you sincerely. This time I'm doing it on purpose, because I want to :)
@enjoythebliss3852
@enjoythebliss3852 6 ай бұрын
Thank you so much; this podcast has changed my life. I am a fifty-five-year-old woman who has been struggling with Parkinson's for over four years. Even though I've read and studied everything available on the subject, nothing has been as helpful as your podcast. I live in France and would love to see your work translated into French so I can share it. God bless you and your work!
@DoctorErtan
@DoctorErtan Жыл бұрын
Professor, I love the way you explain things in a way that both people who are really interested in neurobiology and the people who are not can understand. I am grateful for the effort, time and energy (probably tears too) you put into this podcast. World needs more people like you.
@kelvincastro1277
@kelvincastro1277 10 ай бұрын
La
@nicolas_sch
@nicolas_sch 9 ай бұрын
👏🏼
@Dam3k
@Dam3k Жыл бұрын
Going through a dip in motivation, this video was EXTREMELY helpful. For some reason, it feels like when you start understanding things about your brain and body at an intellectual level something clicks in you... Something that somehow helps...!
@robertozotti2235
@robertozotti2235 Жыл бұрын
Same for me buddy 💪
@bimald3v
@bimald3v Жыл бұрын
This is so true! This is exactly how I felt!!
@Aashu24ahuja
@Aashu24ahuja Жыл бұрын
it feels like when you start understanding things about your brain and body at an intellectual level something clicks in you - May be this is also releasing dopamine ;-)
@Dam3k
@Dam3k Жыл бұрын
@@Aashu24ahuja Very true
@calebbreeland6439
@calebbreeland6439 Жыл бұрын
That's why they say "knowledge is power."
@composerlordrye
@composerlordrye 7 ай бұрын
Thank you Dr. Huberman for making this info available for free online and for the clear and detailed breakdown! Learned so much and already applying it in my life.
@parkourenthusiast8756
@parkourenthusiast8756 7 ай бұрын
Thank you so much. I am 18 years old, in college and am learning so much valuable information from your podcast. Your podcast really has really helped shape me into a more healthy person. I know you have separate videos covering the subject of marijuana, however I can’t help but point out it would be really interesting if you made a video talking about marijuana and it’s direct relation and effect to our dopamine and epinephrine levels. Thank you again :)!
@medmahi241
@medmahi241 7 ай бұрын
❤❤❤
@ameurchafa1961
@ameurchafa1961 6 ай бұрын
he did it
@marselshtylla
@marselshtylla 9 ай бұрын
i wanted to leave a very important message here to myself i had given up from trying to quit my addiction after failing for years of thinking and working and trying everything i could to stop.i can't even say what it is because i am embarrassed 17 years later and 2hours of a legendary podcast i today on 17th of June saturday 2023 8:43pm i have managed to control my brain for an entire week with nothing but willpower and i feel i can never fail i will continue to update andrew thank you for blessing our lives with your knowledge
@MiguelAscend
@MiguelAscend 9 ай бұрын
👏
@dmingod999
@dmingod999 9 ай бұрын
How is it going? What strategy worked for you?
@Iron_Willed
@Iron_Willed 8 ай бұрын
How is it going bro. Keep on putting a fight.
@marselshtylla
@marselshtylla 8 ай бұрын
i just cleared the thoughts whenever i would get even the slightest desire i would be like to myself remember how low it feels after and how long that low stays yea i prefer this unlimited long lasting high and just allways do stuff dont be sitting home doing nothing go out run work create something allways do so much that you feel ready to pass out and then just go sleep and do it again tomorrow this is a shortcut towards becoming a legend i am sorry but from me there will be no more updates i will be focusing on creating an online business and currently learning more about more fields good luck all
@meltygear5955
@meltygear5955 8 ай бұрын
"nothing but willpower" is setting yourself for fail. You need strats. You don't just (for example) sit in front of a chocolate cake to try how hard you can resist it with sheer will. You just don't buy the cake.
@Lucasvoz
@Lucasvoz 2 жыл бұрын
Everything you said today confirms many of my own experimentations with pleasure and dopamine. You will truly experience life the most if you don’t overindulge in the high dopamine behavior, also learning how to enjoy the process instead of the reward, and lastly to not expect a reward every time you work for it. Amazing, insightful, and so informative. You’re the best Andrew!
@advocate1563
@advocate1563 2 жыл бұрын
Grest advice. Giving up my vices has led to less excitrement (highs and lows) but much great peacr of.mind (flow). I lool back at my behaviour and realise I was incredibly self destructive, but can now see that much of that was dopa related.
@Lucasvoz
@Lucasvoz 2 жыл бұрын
same story here! glad you feel so good now:)
@ritheshp1170
@ritheshp1170 5 күн бұрын
Hats off to You!!! This was my first podcast I watched and I have documented every single thing you have said. I have also realised the tools you suggested actually help as I have applied them before. If anyone follows your suggestions, they will improve their life in this addicted world. Thanks Dr Andrew Huberman!!
@user-kn6qp2um3r
@user-kn6qp2um3r 2 күн бұрын
Thank you, professor Huberman, for giving away such vital knowledge for free!
@PetrollCoaching
@PetrollCoaching 2 жыл бұрын
Every time I watch a Huberman video, I feel like I just got an entire semester of knowledge in 2- 3 hours! He is a national treasure!
@bricktamland7964
@bricktamland7964 2 жыл бұрын
This episode is far better than any other motivational video I came across on KZbin. Keep doing what you're doing Dr. Huberman. You're positively impacting many people's lives with this content.
@kaveendayananda8063
@kaveendayananda8063 2 жыл бұрын
Indeed! This is next level stuff.
@icanwin365
@icanwin365 3 ай бұрын
In a world full of noise, this video is the real deal for getting your life together. The lessons hit deep and show you the way to become your best self. It's not just advice; it's a guide to dragging yourself out of the shadows and into your awesome potential. Dive in and let this be the start of your epic journey!
@dimitrakoutsogiannis8159
@dimitrakoutsogiannis8159 4 күн бұрын
I got myself enrolled in the Cognitive Neuroscience and Neuropsychology MSc, at Birkbeck University of London, and I can follow you perfectly. Inspired and aspiring, fighting my own demons. ‘Κατά το δαίμονα εαυτού’. The last part reminds me of Odysseus finding happiness in his voyage rather than the reaching of Ithaca.
@missyethio1398
@missyethio1398 2 жыл бұрын
WOW! What we traditionally refer to as the highs and lows of everyday life, and the why of the swinging feelings, explained scientifically. Dr. Huberman, you are a gem to our generation!! I LOVE your podcasts! Thank you very much!!!
@annetteyoutube742
@annetteyoutube742 2 жыл бұрын
Great extrapolation of this presentation 👏
@juandavidobando2662
@juandavidobando2662 Жыл бұрын
I've had a dopamine release, listening this. It's a priceless podcast. Thank you so much for doing it.
@AY-eq8rw
@AY-eq8rw Жыл бұрын
Now be careful to spike the dopamine than required. By not adding other stimulants and taking a break after the podcast to reset the base line levels. Writing summary of the points and moving onto some boring task might help too. ( :P me trying to be dopamine engineer here)
@ivanyegoh3420
@ivanyegoh3420 Жыл бұрын
@@AY-eq8rw nice one mate
@nathaliemagdalena6743
@nathaliemagdalena6743 Ай бұрын
I really believe this and the interview with David Goggins are the Huberman Lab's best videos, and I've seen hundreds of his videos...every second of it is a treasure. Thank you!!!
@Overthunk.
@Overthunk. Ай бұрын
Hey Nathalie! We love Dr. Huberman's videos just the same and make shorts animations based on his findings. Would love for you to tell us what you think =)
@nathaliemagdalena6743
@nathaliemagdalena6743 Ай бұрын
@@Overthunk. hey! Where can I find that??
@vijaysharma6677
@vijaysharma6677 5 ай бұрын
Hi Dr Huberman, Excellent video as usual. I am from India and we have been taught since ages to take a cold bath in the morning esp in the river ( if it is near you) and though I tried hard to understand the rational behind it i couldnt . thanks to you for making it clear. the more I watch and study your podcasts , the more i admire our ancient sages as they praticed and taught , what scientiests are doing now. Getting up 4 in the morning , having a ice-cold bath in the river, then having light food in the brakefast , having dinner before sunset to sleeping at 8 in the night made them amazingly healthy and sane. I am trying to adopt some practices in my life and started to take a cold bath slowly and gradually . thanking you once again for sharing these insights . Love and respect from India.
@samuele5695
@samuele5695 2 жыл бұрын
I just increased my dopamine release by learning how to increase my dopamine release. Thanks Andrew
@sticklebacketienne
@sticklebacketienne 2 жыл бұрын
Oh yeah yeah
@NizeBUL
@NizeBUL 2 жыл бұрын
I just increased my dopamine release by reading a comment of how a person increased their dopamine release by learning how to increase their dopamine release.
@Chasdt20
@Chasdt20 2 жыл бұрын
"Try removing multiple sources if dopamine release...from activities that you want to enjoy." That was awesome, thank you for the hard work you put into these podcasts. They are so helpful.
@reillya.733
@reillya.733 6 ай бұрын
Thank you so much Dr. Huberman! I have adored your podcasts! Most content these days is built upon false narratives, and are largely people's opinions over fact. Thank you for being a tool for equalizing access to education. As someone who left school years ago, and didn't follow the path of academia, I am so so grateful that I can still learn and expand my mind through your podcasts. Thank you! keep doing what you do!
@richcox
@richcox Жыл бұрын
I spent most of my research career studying dopamine and the N-S pathway as an in vivo electrophysiologist. This is an excellent and easily digested overview/review. I'm currently retired from science, but am doing literature reviews on the neuroscience of "creativity"
@marquellbrackett8671
@marquellbrackett8671 10 ай бұрын
Do you have any types of sources for where the creativity research from you or others is?
@ramanjotsingh9894
@ramanjotsingh9894 Жыл бұрын
I’ve been thinking for years that there’s something wrong with me and all it took was some knowledge about my own bodily systems to get me back on track with myself and now I’m all ready to make things better!! Thank you Huberman! you are the best 🙌🏻
@user-xj8vl5rq3w
@user-xj8vl5rq3w 3 ай бұрын
Thank you so much ❤ You are literally saved my life and existence. I was struggling with ADHD whole my life, and fortunately to youtube algorithms I find your channel, where I can explore the ways how to improve the quality of my life. Thank you so much, Andrew! Absolutely amazing work!
@JulesVermunt
@JulesVermunt 2 ай бұрын
What tools or tips of this video did help you the most?
@NeuroscienceUnwrapped
@NeuroscienceUnwrapped 6 ай бұрын
I was always sleepy throughout the day and when I do take a nap, I would wake up with a headache which makes it hard to do any work that requires mental effort. I don’t have any faith but I tried the cold shower exposure + caffeine and some chocolate in the morning. Now I rarely get sleepy and noticed that I seem to have endless energy throughout the day. It was a life changing experience. I’ve been doing it for a few weeks now. So, thank you so much for this valuable information!
@dvmcvaanimalwellnessworld3833
@dvmcvaanimalwellnessworld3833 10 ай бұрын
Andrew!!!! I listened to this whole thing …while listening, decided to take a run without music, and I am now sitting in my cold pool in Florida writing this review !!! 😂 I love this podcast. I felt like I was back in veterinary school. The amount of content you covered in such a digestible way was amazing. Thank you so much for putting effort into your podcast. I know these things take time to write out plan out and it’s a lot of extra effort on your part to bring the information to people and I just want you to know you made an impact on me and I’m so grateful! I have already shared it ! ❤
@melbbb5673
@melbbb5673 Жыл бұрын
I had always felt that drop after a high of accomplishing - I could never understand it before this. Below baseline makes so much sense - thank you!
@KillaKev1006
@KillaKev1006 7 ай бұрын
This gave me so much insight on the biology and reasons for my lows. I quit smoking weed 3 months ago because I wanted to become a better version of myself. I keep trying to compare experiences to that high. It results in me not enjoying other activities. So now that I have this understanding I can better navigate my life and become more happier and motivated. Thank you!!!
@TabrezAlam-mj3un
@TabrezAlam-mj3un Ай бұрын
I'm a student from India and I think if we start listening to his podcast our future will be great
@peterbandsholm8853
@peterbandsholm8853 2 жыл бұрын
I have misused pleasures throughout my life, without knowing that it could inflict this damage to my reward pathway. Thank you Andrew, this is godsent
@rubengarcia9655
@rubengarcia9655 2 жыл бұрын
Same for me. I always wondered why Sundays were crappy for me. I thought it was because I had to go to work on Monday’s. But now I realized it was all the dopamine highs I had Saturday night
@sierrablanco5672
@sierrablanco5672 2 жыл бұрын
Same and working with children.. reward is used often. Now im questioning
@caninecuts
@caninecuts Жыл бұрын
Peter, I have spent 60+ years destroying my motivation. 30+ years on ADD drugs were the most vicious. But this podcast will help me go forward. I think there are a LOT of us out here in the same boat
@killroy8146
@killroy8146 Жыл бұрын
As someone who was using vvyanse, weed, nicotine, caffeine, and seratonin/dopamine meds daily to overcome my absolute loss of motivation and severe depression, this is genuinely life changing even just from a mindset perspective. Even at the absolute minimum that I've taken away from this video, I feel renewed knowing that I have more control over my drive than I ever thought. This has given me hope, and I thank you.
@markrung8051
@markrung8051 Жыл бұрын
I've not watched this yet but you sound similar to me. Looking forward to watching.
@3ulogy
@3ulogy Жыл бұрын
I wish it did the same to me, I was just getting annoyed with all the technical crap throughout the entire episode. Knowing the intricacies of how neurons work is just not applicable. Found myself fast forwarding 90% of the episode. Got more from the comment sections than anything.
@PushYourEdge
@PushYourEdge Жыл бұрын
love this comment 🙏🏽
@jennifercarleton7550
@jennifercarleton7550 Жыл бұрын
@@3ulogy I actually enjoyed the scientific info, although I can certainly understand it is not for everyone.
@nyuki187
@nyuki187 7 ай бұрын
This video could not have found me at a better time in my life, this is invaluable. Thank yo very much Andrew.
@Username4453
@Username4453 4 ай бұрын
As a former video game addict, I thank you for this video. I've been wondering why i'm so unmotivated and this explains a lot.
@iifridgeii9933
@iifridgeii9933 2 жыл бұрын
wow, i'm currently doing a bachelors in psychology at uni and I feel like I've just sat down for a zoom lecture with a top quality professor. very good and very appreciated
@elizabethmolnar4643
@elizabethmolnar4643 2 жыл бұрын
Watch Robert Saplosky 's lecture on Dopamine. He has a couple lectues on Dopamine. But - Anticipation is the key. Outstanding lecture. Please give this lecture your time.
@iifridgeii9933
@iifridgeii9933 2 жыл бұрын
@@elizabethmolnar4643 Thank you, will do :)
@stevenbalogh6462
@stevenbalogh6462 2 жыл бұрын
They teach you outdated and useless information in colleges nowadays. They also indoctrinate you on beliefs not based in fact, aka wokeism. Its better to save your time and money and not go to college. College kids that are indoctrinated are causing the destruction of our society and values.
@iifridgeii9933
@iifridgeii9933 2 жыл бұрын
@@stevenbalogh6462 not sure if its exactly the same scenario in England where i go to uni… Plus every individual has the capability to think for themselves and decide what to agree and disagree with. Like Aristotle said, a good mind can analyse books/information without being consumed by it. Most things aren’t as white or black as they may seem, even “wokeism”.
@stevenbalogh6462
@stevenbalogh6462 2 жыл бұрын
@@iifridgeii9933 most of the population doesnt have what Aristotle described, that's what the elites take advantage of.
@-TroyStory-
@-TroyStory- 2 жыл бұрын
Knowledge of knowledge… I can’t help but think that I’m learning how to be a better human having listened to everything this generous, articulate, and knowledgeable man gives us. Thank you so much Dr. Huberman for sharing this knowledge with us - you are an exemplary human being!
@fox_english
@fox_english 7 ай бұрын
I can listen to him forever 😌 As a teacher, I found a lot of useful information. Completely clear and precise, capturing important nuances as much as possible, considering how complex and multifaceted neuroscience is. Helps to systematize existing knowledge. And this sweat voice... makes it more enjoyable 👍
@elseverehmedli8819
@elseverehmedli8819 3 ай бұрын
One of the most precious channels on KZbin, I can't believe it and really regret that I didn't discover this channel much earlier
@heathermichelle6254
@heathermichelle6254 2 жыл бұрын
You have saved my life on many days. When I have been having a hard day, your voice, reason, intelligence and humor, have all made me feel better! Thank you for your guidance and your life's work! You are a good human! Sending gratitude!
@nataliasastre6967
@nataliasastre6967 2 жыл бұрын
his voice, totally
@_utsavdas_
@_utsavdas_ 10 ай бұрын
Not even halfway through the Podcast and I'm already compelled to write this that this is a pure gem of a lecture. Can't thank you enough Sir. Keep Smiling! :)
@peterweltweit
@peterweltweit 7 ай бұрын
..but enjoy intrinsic!!
@JS-leo
@JS-leo 7 ай бұрын
so you craved for pleasure and got it by writing this comment ha. 😜
@atticusblack8024
@atticusblack8024 5 ай бұрын
Dr. Huberman is doing God's work. Thank you so much.
@adwait8718
@adwait8718 4 ай бұрын
For me this was the first video of Dr. Huberman here. It is really amazing and I am wondering why such scientific knowledge is not imparted in the school curriculum.If this is given to minors at appropriate time then many types of crimes and suicide attempts can be reduced. Many thanks to Dr. Andrew Huberman for this video❤
@cyrusadamrevilla3851
@cyrusadamrevilla3851 Жыл бұрын
I'm not exaggerating when I say this: This video will change my life forever. And I will never be able to thank you enough for it.
@storyzen6834
@storyzen6834 Жыл бұрын
How is it going
@abdolhamedsharef2924
@abdolhamedsharef2924 9 ай бұрын
Professor Andrew is like a book you have to read more than once ❤
@thechildofprophecy9135
@thechildofprophecy9135 8 ай бұрын
If i copy paste the video transcript that'll be a million dollar book.
@Oldysrv
@Oldysrv 2 ай бұрын
He is not a professor.hes just a podcaster
@ellah.villar04
@ellah.villar04 21 күн бұрын
I have Hypothyroidism and will stop medication (L-thyroxine) for the next two weeks for my scan, and am currently addicted to my phone (9 hrs+ average screen time). With this information I could expect and leverage the side effects in the next two weeks, and now understanding how I could control my addiction tendencies will help me get thru this. Thank you sir.
@infinitejourney...
@infinitejourney... 7 ай бұрын
1:37:55 Most important information for continuous dopamine. Thank you very much 🙏
@ubiqanon6405
@ubiqanon6405 2 жыл бұрын
Fascinating that so much of this seems to reinforce some eastern philosophy ideas - embrace the suffering of the moment for what it is, be comfortable with experiencing suffering as life is comprised of both suffering and joy... the goal is not to seek happiness in itself, but to let it emerge from the pursuit of meaningful / effortful things. The pursuit of pleasure / reward for its own sake is counter productive and ultimately self destructive. This reinforces Dr Gilbert's work on happiness as well.
@osrs-yami
@osrs-yami Жыл бұрын
In a few days Huberman Lab Podcast has become my favorite podcast of all time. Damn this is incredible and his script is superb.
@cburcham1100
@cburcham1100 Ай бұрын
Just this video alone rationalized my depression. I realize now I've been chasing that "dopamine hit" most of my young adult life. Thank you, Andrew Huberman and the neuroscience community.
@sdterv
@sdterv 8 ай бұрын
I am a 68 year old female. I was diagnosed with Parkinson's Disease in July 2022. My complaint of small writing got my family doctor's attention. I have stiffness and balance issues. I went to two different neurologists who had no information on something else other than sinemet. Its side effects compared to benefits are not worth taking! I am researching and embracing vitamins and minerals. That, and movement/balance PT has improved my quality of life. Not much info out there on dopamine and Parkinson's depletion of dopamine. Your info has given me a direction for research. Thank you for this (and other podcasts). Your examples are relevant and easy to understand. Brilliant.
@ameliasilkworth8833
@ameliasilkworth8833 2 жыл бұрын
I'm so inspired. I fed my 5 kids a low-sugar breakfast. I told them we are resetting our dopamine response by minimizing serum glucose spikes. They haven't talked to me in 3 days. Sooo... winning!! Thanks Doc!!
@oUncEblUnt420
@oUncEblUnt420 2 жыл бұрын
Trick kids into not wanting sugar by using the food professor Huberman mentioned in one of his podcasts that flips your sweet and sour receptors(probably a freudian misattribution. The sweet and sour part)
@actuitivevisrl1014
@actuitivevisrl1014 2 жыл бұрын
@@oUncEblUnt420 using the food professor?
@SpeedyThingGoIn4
@SpeedyThingGoIn4 2 жыл бұрын
@@actuitivevisrl1014 I hear there's a kind of berry that does that. Just search "make sour things taste sweet" or similar and you'll find it. Now, I don't know if artificial sweeteners are healthy, or what it would be like growing up in a household where I eat a dessert berry before my sour desserts... Interesting times, these are.
@bossgd100
@bossgd100 2 жыл бұрын
😂
@gaberoyalll
@gaberoyalll 2 жыл бұрын
Lol they are probably crabby from the sugar withdrawal but will soon feel 100x better🙌😎
@ardypangihutan3653
@ardypangihutan3653 5 ай бұрын
I just got dopamine release just by learning valuable information like this.
@user-js3ts7zw7e
@user-js3ts7zw7e 2 ай бұрын
A significant video that enhances the comprehension of mental health, simplifying the concepts of depression (associated with low dopamine levels) and ADHD for general understanding and management.
@ElderFoxDocumentaries
@ElderFoxDocumentaries 2 жыл бұрын
So to recap.. 1) Don't trigger dopamine all the time, even if gained through various sources. Try to dopamine fast. 2) Cold showers can raise dopamine without the crash. 3) Don't layer in dopamine raising activities with things you want to get more motivated for. E.g Listening to music while working. 4) Don't reward yourself before or after hard activities, let the activity itself produce dopamine. Anything I missed?
@ElderFoxDocumentaries
@ElderFoxDocumentaries 2 жыл бұрын
Ah, 5) Intermittent schedule of celebrating your wins. Don't celebrate every time and use a randomiser to dictate when to celebrate.
@speed747
@speed747 2 жыл бұрын
6) exception to the rule is caffeine (I.e coffee, tea)
@pecoguy
@pecoguy 2 жыл бұрын
Cold showers don't last long enough for the effect of cold bathing. It's was like 20 min to 1 hour exposure at least.
@misstrunchbull3953
@misstrunchbull3953 2 жыл бұрын
@@speed747 time stamp for that if you can? I didn't catch that one
@northernwildshewolf1729
@northernwildshewolf1729 2 жыл бұрын
Wow! Ur no fun 😂 thanks for that
@elizabethanderson2968
@elizabethanderson2968 2 жыл бұрын
Being a musician, and needing to "access" my dopamine "as and when" I need to, this podcast was a brilliant addition! Seems to be the same as mastering your "work-rest" cycles ... equilibrium! Brilliant work, so detailed!
@poorboistudios
@poorboistudios 5 ай бұрын
"Enjoy the suck"- Uncle Sam. A decade after hearing that, I realize it relates to dopamine modulation through the focused intent to try and enjoy anything one feels that they want to do, or must do, in life.
@CalculonTheGreat
@CalculonTheGreat 8 ай бұрын
Andrew I can't thank you enough for this lecture and all your other content. I've watched a lot and seen you on the YMH podcasts too. It's so selfless that you spend so much time making this content to just give to the masses, I feel like I've learned so much from this. I have ADHD and I've been on quite the journey, I didnt like being on the meds after a few years of it and have largely taught myself to keep it in check without being medicated, but every couple of weeks I need to crash and have some down days as it's hard to hold that line for extended periods of time. I now understand why. And I now have some things to try to manage that. I have now worked up the courage to watch your ADHD lecture (been avoiding it, no idea why). Thanks again.
@seferinogalvan5615
@seferinogalvan5615 7 ай бұрын
can you talk about dopamine and movement disorders
@kayleenwrigley
@kayleenwrigley 2 жыл бұрын
This podcast was amazing! As someone who suffers from depression, this was so eye-opening. Thank-you!!
@RighteousDevil3
@RighteousDevil3 Жыл бұрын
This is hands down the most helpful video I have ever watched - thank you Dr. Huberman! As a 68 year old man, as I look back at my life in the context of this knowledge, I realize that much of my previous struggles with depression were likely the result of drugs/alcohol and other dopamine-spiking activities. I'm currently sharing this knowledge with my friends and adult children, and am committed to better dopamine management for myself. Thank you, thank you, thank you!!!
@karlbe8414
@karlbe8414 11 ай бұрын
Exactly!, from 62 y/o man, etc. etc.
@t.parker6207
@t.parker6207 8 ай бұрын
I never comment on videos. This podcast made me realize that I have no balance and helped me understand the steps on how to improve my dopamine threshold and how to maintain it. This is very important. Thank you for sharing this knowledge and look forward to tuning in on more of your podcast.
@stevetakacs654
@stevetakacs654 7 ай бұрын
Hello Dr. Hurberman. I've suffered from depression and anxiety for 10 years. Lots of ups and downs. I have watched some of your cold water therapy. Been FF going cold showers twice a day. I started with cool water eventually working into just cold showers. I'm slowly moving to cold baths. I've been working on other videos too. You have helped me learn to even out my moods . Thank you so much.
@shashaarah
@shashaarah 10 ай бұрын
Late to this, but this content is a total game changer for me. Was struggling what the heck was wrong with my brain. Super grateful for your work, it's not much but hope this tiny support helps. And definitely subscribing!
@agnimagar230
@agnimagar230 8 ай бұрын
Yeah man ❤
@kazumasatou5760
@kazumasatou5760 8 ай бұрын
Cheers.. hang in there fam
@emagodoy2227
@emagodoy2227 8 ай бұрын
be well
@keeplovely747
@keeplovely747 7 ай бұрын
À😊😊😊😊
@DavidStrife7
@DavidStrife7 Жыл бұрын
You've taken all of the fragmented and isolated information I've been trying to get to grips with for a few years now, brought it all together in a single, cohesive, and understandable form, that I'm finally able to sit back and get an understanding of. I'm desperately in the middle of applying myself to all of this, and having it delivered to me in the way you've packaged it has been absolutely crucial. Whether I succeed or fail, this video will have solely given me the push I've needed to give it yet one more try. Thank you kindly sir. Good luck to us all.
@OVOXO23
@OVOXO23 Жыл бұрын
THIS! I knew i was on to something when i made a connection between releasing massive amounts of dopamine and feeling horrible mentally
@bvictory5698
@bvictory5698 Жыл бұрын
May you be successful in your endeavors. Amen.
@TheBoon14
@TheBoon14 Жыл бұрын
Same, Godspeed.
@intuitionInstitution_94
@intuitionInstitution_94 6 ай бұрын
What a Life Changing Piece of Information that is available for FREE on the internet ! Thank you Mr.Hubberman
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