How to Focus to Change Your Brain

This episode introduces neuroplasticity-which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.
#HubermanLab #Focus #Neuroscience
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Reference: doi.org/10.1016/j.cub.2016.04...
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Timestamps below.
00:00 Introduction
03:50 Plasticity: What Is it, & What Is It For?
06:30 Babies and Potato Bugs
08:00 Customizing Your Brain
08:50 Hard-Wired Versus Plastic Brains
10:25 Everything Changes At 25
12:29 Costello and Your Hearing
13:10 The New Neuron Myth
14:10 Anosmia: Losing Smell
15:13 Neuronal Birthdays Near Our Death Day
16:45 Circumstances for Brain Change
17:21 Brain Space
18:30 No Nose, Eyes, Or Ears
19:30 Enhanced Hearing and Touch In The Blind
20:20 Brain Maps of The Body Plan
21:00 The Kennard Principle (Margaret Kennard)
21:36 Maps of Meaning
23:00 Awareness Cues Brain Change
25:20 The Chemistry of Change
26:15 A Giant Lie In The Universe
27:10 Fathers of Neuroplasticity/Critical Periods
29:30 Competition Is The Route to Plasticity
32:30 Correcting The Errors of History
33:29 Adult Brain Change: Bumps and Beeps
36:25 What It Takes to Learn
38:15 Adrenalin and Alertness
40:18 The Acetylcholine Spotlight
42:26 The Chemical Trio For Massive Brain Change
44:10 Ways To Change Your Brain
46:16 Love, Hate, & Shame: all the same chemical
47:30 The Dopamine Trap
49:40 Nicotine for Focus
52:30 Sprinting
53:30 How to Focus
55:22 Adderall: Use & Abuse
56:40 Seeing Your Way To Mental Focus
1:02:59 Blinking
1:05:30 An Ear Toward Learning
1:06:14 The Best Listeners In The World
1:07:20 Agitation is Key
1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder
1:12:00 Ultra(dian) Focus
1:13:30 When Real Change Occurs
1:16:20 How Much Learning Is Enough?
1:16:50 Learning In (Optic) Flow/Mind Drift
1:18:16 Synthesis/Summary
1:25:15 Learning With Repetition, Forming Habits
As always, thank you for your interest in science!
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

[@drip3889]

I can’t believe this is free FOR US This was edited because of the 61 geniuses who kept telling me it wasn’t free

[@sakuratanaka1877]

So much evil in this world - someone has to even it out a bit with generosity and kindness. That's my believe anyway.

[@imm0rtalitypassi0n]

@@sakuratanaka1877 well said.

[@ayoubzahiri1918]

i mean if its free , you're the product, isnt he advertising in every introduction of his videos? i dont blame him tho but thats capitalism for you

[@drewe9514]

@@imm0rtalitypassi0n had same thought

[@lamisl5389]

@@ayoubzahiri1918 ads are all in the introduction so you're free to skip and it doesn't interrupt the podcast. He clearly didn't set up his studio for free

[@MrHuddo]

something really captivating about the way he speaks. no wastage of words. spoken at a nice cadence. no intellectual pretense. 10/10

[@caiuscosades2830]

Reminds me of Michael Shermer

[@fitrunner1317]

Agree 💯

[@ObeySilence]

yea like a snorring cat

[@iwtbf48]

Agree. Quite the opposite response in me from the anecdote with the lady who he's now friends with.

[@MrHuddo]

@@iwtbf48 how do you mean by that last sentence?

[@taekhwanoh4268]

Thanks for the great podcast! 1. Our brain is designed to be changed, so neuroplasticity is natural phenomenon. The brain of a new born child is giant web where almost every neurons is connected to each other (it's kind of like every city is connected with the roads, but there is no high way). Based on our experience, we reinforce some of the connections, but we mainly remove connections. After age of 25, having neuroplasticity becomes not as easy as when you were younger. 2. If you were born specific disabilities, the neurons for that ability can be taken over by other parts of the brain region. For example, some blind people use their visual cortex for braille reading, meaning their sensory for fingers is much better than other people. 3. After age of 25, the first step to neuroplasticity is recognizing that you want to change. 4. Unless you're a child, your brain doesn't change just having some experience 5. Inside your brain, each neural connection compete each other to take more space. This means in order to make new connections in your brain, you also have to give up. Only experience you immersive focused on triggers neuroplasticity if you're an adult. 6. In order to trigger neuroplasticity, you need three neuromodulator: epinephrine (same chemical as adrenaline but produced in brain instead of kidney), and acetylcholine from two different sources. Epinephrine increases the awareness and acetylcholine is spotlight that you amplify the information you are focusing on. 7. To increase acetylcholine, you can take nicotine (which I am not planning to), or you can focus on something (which may sound circular). The easiest way to focus on something is having visual focus on things you want to focus. Mental focus follows visual focus. Epinephrine can be increased by consuming caffeine, or other activities that can increase your awareness (cold shower). When your eyes are relaxed, you don't really have visual focus but can observe big pictures of different objects. If you are visually focusing on something, your eyes move inward a little bit and good amount of norepinephrine and acetylcholine are produced. The more visual focused you are, the higher mental focus you will have. When you are reading books but feel like you are not digesting anything, it is most likely that your eyes are moving around and collecting too much information. 8. Best way to practice this is staring at object with same distance for things you will be working on for 60 to 120 seconds. If I am trying to focus on coding, I can look at empty screen for 60 to 120 seconds before I work. If I am reading a book, I can stare at book cover for 60 seconds before I start reading. 9. Blinking reset our perception so less blinking can increase the focus. You can often see people closing their eyes when they are listening, and that's because they are focusing on auditory information instead of visual information. It is important to focus on things you want to learn or working on, but staring at one object with minimal blinking can be good practice. 10. After learning, being just mindless and and not focused on anything, or NSDR and sleep can help neuroplasticity.

[@ms-mr8kg]

Nice summary

[@timhendson2550]

I don't get number 8

[@Sid-ry2tw]

good job man

[@jayazanjal3330]

Wow! Thank you so much👍

[@977Akhyan]

Thank you so much.

[@pranjalsisodia5003]

For my own reference- 5:07 Neuroplasticity = the brain's & nervous system's ability to change itself. 30:35 High foucs (High states of alertness) is required for neuroplasticity(learning). 36:24 The experiences that you pay super close attention to are the ones who open up plasticity. And it open up plasticity ONLY TO THAT SPECIFIC EXPERIENCE (not other). 37:48 Why? - 2 neuro-chemicals 36:42 Adrenaline (same chemical for stress(sympathetic nervous system)) 39:21 High alertness is a necessary, not a sufficient condition for neuroplasticity. 23:34 Adrenaline(made from dopamine) cues the brain & nervous system that the upcoming actions/experiences are important. (This is why attraction(sympathetic n.s.) followed by making people open up & feel safe (para-sympathetic n.s.) gets them emotionally attached to you.) 40:18 Acetylcholine 40:45 Acetylcholine acts as a spotlight (on a person/thing etc). Sends axons to filter all other sensory input & produces a cone of attention towards. Amplifies signals from the focus of attention & disregards all other sensory input as noise. 41:58 3rd thing required for plasticity - Acetylcholine released from Nucleus Basalis of Mynert. All 3 combined = (Adrenaline + Acetylcholine released from Brain-stem + Acetylcholine released from Nucleus Basalis of Mynert ). Combination of these 3 produces plasticity. 42:18 Adrenaline + Acetylcholine = sufficient condition. Rapid, massive learning in just one shot. 51:38 The essence of neuroplasticity is to create a window of attention/focus which is distinct from the rest of your day. 54:53 Nicotine (increases acetylcholine) & Caffeine (caffeine increase adrenaline directly) 55:21 Adderal (ADHD medication) increases allertness not focus. Increases adrenaline and wakes up the brain. (It does not affect Acetylcholine) 58:32 Visual focus is followed by mental focus. Focus is anchored to the visual system. Releases both adrenaline & acetylcholine ****************************** 1:02:58 We blink more when we get tired. Blinks actually reset the perception of time & space. Blinking less while staring to improve focus. 1:07:11 You will feel some agitation cause of the adrenaline in you system 1:07:25 Practise your ability to hold eye contact for long periods of time without blinking. 1:08:19 It's very easy to anchor your attention on a phone cause - small size makes it easy to limit visual attention, anything that has motion, out attention system will naturally gravitate towards it. 1:08:34 anything that has motion(variance/change), out attention system will naturally gravitate towards it. (This is why body language works so well). (Reminded of Andrew Tate's body lang rant & that charismatic sleep scientist on impact theory with great voice variance and body language.) 1:10:56 Adrenaline & Acetylcholine are finite in the brain. So use them selectively. Use it only on productive things (leverages). Devote you best periods of focus in a day to a good predetermined task. 1:12:03 90 mins. 1:12:59 Being completely immersed in an activity where you feel the agitation that your attention is drifting but you continually bring it back. You can re-anchor the attention drifts with the help of your eyes 1:13:12 You can re-anchor the attention drifts with the help of your eyes. This way you can greatly improve you focus and hence learning. 1:13:37 Actual neuroplasticity doesn't occur during wakefulness(allertness). It occurs during sleep (periods of calm- parasympathetic nervous system.) 1:14:52 NSDR, yoga-nidra & hypnosis can bypass the need for sleep (only partially) and accelerate neuroplasticity. Forward ambulation (walk, run, cycle) & Optic flow also does the trick. 1:16:23 You can train your brain to do more of these 90 mins sprints(periods of intense focus) followed by an NSDR protocol. 1:19:03 As an adult, if you want to learn, you have to focus intensly. 1:22:07 I dont' understand this contradictory statement ******************************* 53:31 1:02:05 Reason = 1:05:22 Convergent meditation followed by a divergent meditation is the same process as above. Makes you brain more creative. Tunnel Vision (Small monitors) used by gamers

[@simonwatkin]

This is so helpful. Thank you.

[@xx555deathsxxdeaths9]

Now mine

[@dexterchoo6541]

how to solve adhd

[@xScarvfx]

Thanks buddy

[@huywarrior]

💖

[@josephstacey5417]

All audiobooks should be read by Huberman.

[@helinadler6777]

Well there are other honey voices like Antti Holme (finnisch only, also SO good)

[@gracepicardo8468]

Dr andrew can make morgan freeman run for his money if there is a contest in audio books read by these two gentlemen whats great about dr andrew is his profound clarity in speaking as well as how well he explains things into a simplest form a richard feyman-est kind of thing kudos to your podcast dr

[@Q_QQ_Q]

2x

[@artyshmunzuk5435]

Andrew, I don't know if you will see this, but I want you to know that your work literally saved my life. I feel like I was reborn. Knowledge of what's going on in my brain helped me tremendously in lighting up the dark place I was in for years. Thank you so much.

[@hubermanlab]

Thank you for your comment. I am very happy to learn that you have derived benefit from the information. Our brain is an amazing organ! Knowing a bit about how it works can indeed bring us much insight and growth. I feel blessed for the opportunity to share a bit of that knowledge and that people are interested in learning. Many thanks to you! Best wishes, Andrew

[@mossabahmed518]

@@hubermanlabgreat work

[@tubo1812]

Congratulations. Can you please explain what knowledge did you apply and how?

[@0xSingularity]

I second this comment!! Stumbling upon a podcast with him as a guest was literally life changing.

[@karenscookingkorner]

Thank you Andrew! I Listen to every episode

[@Miura36328]

Dr Huberman, I just wanted you to know, this is currently the most useful content to me personally in all of KZbin and indeed, online. Your lecture content has information I could immediately put to use even while as I watch your lecture to confirm to myself that it is true, eg. to increase focus, focus your eyes. In the dopamine-trigger-happy medium of the internet, it is rare for me to watch a Netflix movie for 1 hour, never mind a 1.5 hour lecture on neurology. But I listened to every word, amazing even myself. I shall be following your lectures diligently henceforth. Thank you for the work that you do in bringing this knowledge to us at no charge.

[@Poetry4Peace]

Question i did watch this last year back on again as my focus is cray baad. When walking can listening to music be like nsdr or na cause im still hearing wordss? Thankss

[@b048peyyettipavankartikpra4]

This comment resonates with me very deeply! I too have just started listening to Dr. Huberman's podcasts and I find myself to be shocked to listen ardently for minutes on end not even realizing my bad posture. Simply shows how focus can change so much in our lives. Thankyou for your comment and good luck!

[@hectorwearden202]

Imagine listening to a podcast for 1:30 hours and in just that time you learn two or three concepts that can change your life considerably. Thank you Huberman!

[@dakshchhillar4327]

My brain is definitely hard-wired to like this podcast.

[@elliot1784]

He’s using tricks of neuroscience against us! Lol jk it’s definitely for our benefit :) Thanks, Professor! Open Access Teacher of the Year Award 🥇

[@NikkiSchumacherOfficial]

Haha same.

[@agee1961]

Nahh it's just that good of a podcast

[@elliot1784]

@@agee1961 underrated comment (time will tell)

[@hengyeongsiang_86]

Yes. Bro. I agree

[@frankc.frankenheim7656]

As many people already mentioned it, I also want to point out that just listening the podcast has an huge impact on my understanding of my own behavior, be able to explain things I do and why I do them. I’m really thankful to that what you do. Please never stop it.

[@hubermanlab]

That is very gratifying to hear. Thank you for your feedback! I’ll keep going as long as people remain interested.

[@TheValjolie]

Yes.

[@leinaddnalkrik9009]

@@hubermanlab Dr. Huberman, regarding the use of the visual system as a primary means of focus, have you explored the concept of Irlen Syndrome?

[@savitaghagat8566]

@@hubermanlab I will be making sure I gather as many people as I can in my community and in my social circle.

[@jelenadzakovic1307]

Thank you Huberman.

[@erv993]

Dr. Huberman, I'd like to thank you for this enormous work you've been doing! You indeed changing our world for the better!

[@ryancaputi5127]

The discussion of visual focus practice ( 1:04:18) as a way to strengthen mental focus helps me make sense of the advice given in old yogic texts to use a visual object such as a rock or a candle flame as a meditation object. Thank you so much for all of the content you are offering to the public! It is obviously helping a lot of people, myself included 😊

[@noahfury7930]

Please never ever stop this podcast! There is a certain group of followers who insist and crave for your apparance

[@Nick_Tag]

kzbin.info/www/bejne/ZqjWhaKde6Z_jsk

[@RaechelleJ]

@@Nick_Tag why?

[@AboutCreativity1]

1000%.

[@waldemaral4800]

@@RaechelleJ ap

[@Ren-dr1dc]

I get what you're saying but that wording is off putting, as though this were a cult lol

[@sandrine1025]

I’ve played the piano for 31 years and have been teaching for 20. I started playing at 7 years old. I remember in my earlier years, when learning new music, I would be so focused on reading the notes, my ears would be "turned off". My brain could not listen to the music as I was trying to read it. My teacher, at some point, within the first 4 to 6 years of me playing piano told me to start listening to my music as I was learning it. To use my ears. I remember it being so challenging. With time, I was able to hear the music as I learned it, especially hands together. This was extremely helpful as I became a teenager and did large duets or trios with other people. I had to organize my music as well as listen to the other instruments. This really helped in college when I accompanied vocalists and the women’s choir. These are the same skills I enjoy building up in my piano students. I will never stop being amazed at the focus capabilities of my piano students, the longer they play. Some students have better focus to start than others, but they all make huge progress at different rates. They even tell me it’s easier for them to handle complex tasks away from the piano. I tell all my students, "Piano won’t just help you at piano. You will use these skills in so many other aspects of your life. Even if you quit playing, you will benefit greatly from the years you played." I typically don’t think about my ability to focus, for long stretches. I built my first computer last month. I was able to put in 3 hours on a Sunday evening and finish it up Monday morning after around an hour to 90 minutes. The desire for a finished product was high and I love stimulating my brain with new puzzles. I realized as an adult, learning piano was worth it for much more than just playing lots of music. Music teaches one to handle frustration and learn it is temporary. Eventually the task at hand, new piece, becomes easier and less foreign. Determination, perseverance, and desire are key. You should do a topic on drive. People need to be driven to learn anything new...or should I say stick with anything they are learning or even their job. I’m very curious on the topic of "DRIVE". Thanks for your great talks. I incorporate what I’m learning into my students’ lessons.

[@shirleylarose4038]

Hi Professor Andrew, I have been with you for a while now and what happened with what you professed, has been a huge success in things I thought was difficult to overcome. My sleep is so good that many ask what is the secret. I told them to listen to your podcasts. Your are truly amazing in all that you do. Thank you so much, from Canada with love and respect. God Bless you always 🙏 ❤

[@isuruathukoralage4907]

As someone who has progressively lost the ability to focus by inadvertently doing the complete opposite to all of the strategies you advised, this video was a revelation. Thank you, Dr Huberman.

[@Traisas]

1 year later I see your comment and I am curious, were you able to turn things around? share your practical advice bro

[@natalyashynhera2241]

Yesterday my son said that it’s been very difficult for him to focus at school. He asked me what to do and whether anything can help. I said “Let’s ask Dr. Huberman” ))) So, I am here. Listening and learning.

[@irontyson2429]

So much clickbait bullshit “one weird secret to become a genius” videos on youtube and internet is wasting years of peoples times. You are gold sir, thankyou. You deserve a prize for giving true educational information. I hope youtube will enforce all channels to be more like you

[@seanj6333]

That wouldn't be good either as it places constraints on freedom, you should be able to upload anything in the bounds of legality (save extreme gore or adult videos - other sites for those). Having to sift through garbage to find gold can be a little frustrating but it's better than the alternative of youtube becoming a content dictator, a direction they've already been trending in

[@irontyson2429]

@@seanj6333 good point 👍🏻 but still feel like too much lies and self proclaimed experts who give misinform people on purpose for views. But i partially agree with you

[@Darknesblaze]

@@seanj6333 I appreciate how civilized this comment section is. This is is how different opinions should interact.

[@Nick_Tag]

I always wondered how to go about creating a “purged” / cut the fluff parallel internet - though hopefully good stuff eventually finds it’s way around anyway, i have to heavily restrict my web experience for this reason. Information is like a diet. An alternative solution i started was developing is a search engine for transcripts to compress the space of *unique* ideas.

[@DefeatLust]

@@seanj6333 Interesting. Very interesting comment. Well said

[@avinashrai7498]

Just by listening his voice my nerves are soothing.lots of love

[@rafahathibrahim]

It was the complete opposite for someone else as he described

[@danakhatib83]

Dr Andrew, I've probably seen around 10 of your episodes and I just finished watching this one. This is by far my most favorite episode. Your flow, your tone and your humbleness are lovely. Thank you.

[@FloridaPoolGuy]

This content is the manual for humans that we all need. Thank you so much Mr. Huberman. Soaking up every episode then I’ll do it again.

[@maxb5640]

The content is brilliant. But also the delivery. This man is full of positive, calm energy aimed at improving the world around and inside of him. I feel positively energized just from the vibe

[@BoloBouncer]

Thanks, Edwin.

[@DanDascalescu-dandv]

These podcasts would benefit a lot from something very simple: captions for certain terms: sponsor names (I missed the 3rd sponsor), substance names, uncommon words etc

[@Noelciaaa]

His clarity and confidence in the ability to change is definitely infectious. This coupled with all the insight had brought a revolutionary change in my motivation.

[@DanielKimita]

@@Noelciaaa When you say that his clarity and confidence are infectious, you just made me reflect on my talking the last few months since I started watching his videos, and I agree with your statement

[@seanrankine1120]

The revelation of the correlation between visual and cognitive focus makes so much sense to me. A couple of years back I did a month-long social media hiatus and coupled it with a photo-realistic(ish) drawing project. Afterwards, my ability to focus skyrocketed, as did my visual sensitivity to detail. Very interesting.

[@hubermanlab]

Thank you for sharing. Would love to hear more about your practice for this after returning to social media. If willing, do tell.

[@seanrankine1120]

@@hubermanlab Haven’t really got a practice. Welcomed the benefits at the time, watched them fade away within days and put it down to a neurological perfect storm. I’m a copywriter and was suffering from brain fog. (Would love to hear your thoughts on brain fog.) Still unsure what caused it, but at its worst, would lose my train of thought from one sentence to another. Word-recall was also atrocious. Writing wasn’t so affected, as it affords time. Presenting or everyday conversation? Not so great. I tried Lion’s Mane but have since stopped. But I today began the practice of staring at a small piece of screen real estate for about a minute, as you suggest, and will ‘try’ to restrict my social media use to 2-3 small daily windows. Now that you’ve explained the science, my experience back then has gone from the realms of anomaly to science-backed protocol - one that I know works for my clunky brain. Thank you.

[@cisaltan7511]

@@hubermanlab you mentioned that if we want to relax, we should do the lateral eye movement exercise. Can we use the opposite, shortening the interpupillary distance to increase our focus? Thanks for sharing your work and knowledge, much appreciated.

[@yashkesaria223]

@@cisaltan7511 Yes you can. I think he said it in this episode itself.

[@JohnWick-me9lx]

At the start of the 2023, I decided that I will actively watch one hour of podcast daily, while making notes. I started this journey of curiosity with understanding human mind and body. Dr. Andrew Huberman, I want to thank you for sharing valuable knowledge. I watched 25 mins today in 60 mins

[@JohnWick-me9lx]

09/01/22 Completed episode 6 with notes. Thank you Doc.

[@annamarsch6091]

Currently doing the same. I came here to understand Dopamin drops better. And now I work from Episode one with notes. Also out of fascination of our body and minds. Wisch you a great journey of discovery!

[@JohnWick-me9lx]

@@annamarsch6091 all the best to you

[@nofal6766]

With the passage of a year, as though it might have been a month; how has your journey and life progressed?

[@doctork5417]

So glad to understand your valuable information on this topic. I'm an MBBS graduate but never learnt or read such in depth research on neurosciences during my curriculum. Thank you so much sir for educating us on this important topic of human body😊

[@Chaosdude341]

What an incredible time to be alive and curious.

[@memastarful]

So true 👍

[@AboutCreativity1]

1000%.

[@NicholasDunbar]

The internet has given birth to golden age of learning for those who can identify quality information and the dark ages for those who can't.

[@memastarful]

Quote: " The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice. "--- Brian Herbert. Have a replenishing week Dr. Huberman. 🕯✝️🕊

[@streetrossi4966]

0⁰⁰⁰

[@memastarful]

@@streetrossi4966 creative response. 😉

[@RyanFowlerSOS]

This is IMHO THE most important video on KZbin about changing our behaviors, thoughts, affects and emotions. If you can apply this, then you sort of have a superpower.

[@RaveenaAroraOfficial]

Thank you for what you do professor. Its so important to understand how our brains function in order to maneuver ourselves in the direction we want to go in life. You're making this information available by delivering it so beautifully that even a layman with no scientific background can benefit from this. Sending love from India :)

[@marthahorton5350]

I like reading the comments as much as watching the podcast. Everyone is so positive! I went back to school at 35 along side a lot of other adults with children. The down side learning takes longer and feels harder. The upside, the pressure of knowing that your family's well-being depends on your success made me focus in a way I wasn't able to when I was younger. So yes. Love and Fear huge motivators!

[@imm0rtalitypassi0n]

I couldn't agree more about the comments! Also- good for you regarding going back to school! That's awesome and inspiring to many folks here who may be contemplating such a thing.

[@elliot1784]

Longlast love for learning :) Check into lionsmane mushrooms if ya haven’t heard of em. Their edible mushrooms commonly eaten in Asian regions. I have some everydayish. Nourishes the 🧠 I finished up engineering degree and, though I’m a bit younger, I honestly wish I stumbled upon these foods earlier. (Got more into them afterwards) more and more studies are being done with them with positive results. Again. They’re literally just normal edible food haha but touted for their cognitive benefits (b/c they provide nutrients for your noggin). :) Feel free to blink twice and I’ll send some links if they interest ya. (As always, technically consult your docta with new stuffs, if you have allergies to mushrooms don’t take of course, and if you’re on medications also consult yo docta about adding new stuffs).

[@winbalingit8502]

You go girl!!!😁👍🏽👍🏽 You are setting a wonderful example for your kids!!🥰

[@marthahorton5350]

@@imm0rtalitypassi0n it's was hard but anything that's worth something having is. I encourage anyone who is thinking about it to give it a shot. It's a gift to yourself that no one can take from you. Thank you for your comment 😊

[@marthahorton5350]

@@elliot1784 Thank you! After reading your comment, I read a couple of articles on pubmed about this. Fascinating! Especially the study on the post stroke patients. Definitely share some more info. Blink blink 🙂

[@zakur0hako]

I've been meditating for almost 5 years now but only recently decided to try meditating with my eyes open. Focus improved almost immediately and now I know why. This podcast is the best thing in 2021

[@Kai-ul5vx]

what do you keep focusing your eyes on while meditating?

[@didiercapocefalo7539]

@@Kai-ul5vx i guess mainly focusing on one point, that could be an object or a detail, for several minutes, maybe even alternating with zoning out, driving your attention from a point to everything that surrounds you

[@galaxymetta5974]

Studies show that closing eyes aid in generating the slower alpha brainwave.

[@neelj5155]

Eyes closed , always

[@darktorrent_]

no focus improvement with eyes closed? other differences between open vs closed?

[@gustavoalencar9504]

THANK YOU Dr Huberman , i'm learning a lot with your videos, and this is helping me with my ADHD / anxiety, you're Amazing!

[@aminurrahman1334]

You must be a great teacher/lecturer. Have science knowledge upto age 16 but never struggle to understand your podcasts. You explain everything so well. Appreciate it!

[@afua88]

Just seeing that this episode come up gave me a huge rush of dopamine :) Thank you Andrew!

[@letsrelaxwithtexts2114]

I am a lawyer from Brazil, studying to become a judge. Adding a time to let the mind drift while cycling or playing basketball seems to help my memory.

[@Sid-ry2tw]

Key take-aways 1) To learn = need to be alert , find time of the day with max alertness and utilize it properly 2) More epinephrine = more alertness 3) Practise visual focus on particular object to improve attention gradually 4) Use alterian cycle ,about 90 minutes in single sitting, for deep work 5) Deep sleep is must for plasticity. Can also use NSDR to recover some times 6) Sheer repetition with deliberate practice = improvement in skill and memory/retention

[@jonathanpadavatan3611]

Dear Dr Huberman, you are a profound source of compassion and healing in my life. I can't thank you enough. I was in such a dark place and felt very betrayed by society and existing medical care with my life challenges. I clicked on your podcast last week for the first time. I had good sleep for the first time in a long time, activating my circadian cycle from your advice. Now I'm focusing on my focus - or should I say paying attention to it 😀. May you win a gold medal for frisbee on your 90th birthday. Jonathan.

[@SunnyOfficialYT]

I can't hear Costello snoring, however, it makes me happy knowing he's there :D

[@ctwofirst6635]

He sounds like a cat purring very loudly. I just noticed him around 11:20.

[@dbcote8909]

When I listen through headphones, I can hear Costello. I can't hear him when I'm using the speakers on my laptop. I'd suggest switching how you're listening if you're distracted by it/would like to hear him more clearly.

[@ryanchestnut5148]

I didn’t hear him at all until he said something and immediately noticed and did periodically throughout

[@Krentiles]

This is the best podcast on the internet.

[@aak.c2021]

Thank you so much, Dr. Andrew. You are a blessing in this era of superficial knowledge and limited attention spans.

[@harshtokas123]

I wonder how have I never stumbled across your channel before. I feel like I’m walking out of a Harvard seminar hall after watching this video. Thank you so much for putting so much effort into proving such quality source of information for us.

[@becomingdialogical]

Just a couple observations on why I love this podcast so much: - the minimal use of fillers (um, you know, sort of, etc) by Dr.Huberman - clear and concise format, very structured and easy to follow despite the complex subject matter Love this effort doc, please PLEASE keep it up 🤓

[@vius0013]

The way Andrew shares his knowledge is pretty remarkable, I also enjoy the small jokes. Thank you for taking the time and let us learn from you!

[@laurasaenz9820]

Love how you kept your video to 90 minutes. Thank you for sharing your knowledge!

[@Marie0306able]

Andrew, I just discovered you this week! I have been listening to your podcasts and interviews all week! It's just what I feel I needed! The way you explain things, your passion for the subject matter and your personal style are so articulate and engaging! I love the way you include your beloved dog, Costello, too. And quit it with your quiet sense of humor! Haha. You are wonderful. Thank you for sharing your knowledge, passion and expertise to help others!

[@sb5343]

I had a tumor on my adrenal gland and had to have the entire gland removed a few weeks ago. Learning how all the hormones, foods, exercise, breathing, and thoughts are so intertwined has been overwhelming. I'm desperate for this not to return and have been pretty much left to self-education by the medical industry. The information I'm gathering from your generous sharing and gifted manner of breaking everything down in simple language has been invaluable. Thank you!!

[@persegue]

From someone who spends a considerable fraction of his life maniacally consuming science and self-improvement materials, as far as podcasts go, I’ve found this to be by far the deepest and most informative content anywhere on the internet. Moreover, the long-form, lecture-like format is spot on. Congratulations for the great work! Please keep the episodes coming!

[@arikrosvold115]

I just want to personally thank you, sincerely, for the plethora of extremely useful information you have brought into my life. Not only that.. but my new intrigue into neuroscience!! You are amazing. Keep it up! I can’t wait.

[@Moeed_Khan]

This video should be made mandatory to watch in every educational institution. This video gives me an idea of how the system of the world and especially the educational system compressed the thinking of the human brain. They won't allow thinking outside of the box with our capabilities. they want every one of us to remain under the principle of their think tank.

[@pakazama]

Appreciate the fact that you deliver all this life changing information in the most clearest way I've ever heard. Can you talk about chronic pain and how to deal with it in order to still pursue high goals that entails alot of stress?

[@marcuslittlewolf8111]

Omg that's a good ass Q!

[@malepeche]

I think Stress will be next big subject. How to manage chronic pain would be awesome.

[@jedi4133]

This podcast is a blessing on a Monday morning

[@monaluders5704]

1:09: Thanks for not adding any "overwhelming visuals" to your videos like so many other people on KZbin, who just want more attention.. It is absolutly true, many of us have lost the ability to focus on a plain text or audio. But if the content is interesting and valuable, we will and should put in the effort and attention.

[@raghu2you]

Dr Huberman, there are very few people who really care life around us, you are one of the best among these people. I am glad you are in my life through these podcasts.

[@idoliser1139]

Perfect timing, just finished no carb lunch after coming back from hour long sun light exposure and 3 miles walk even though its snowing outside, under worm blanket now, time for well deserved weekly reward, Dr Andrew's podcast, life is good indeed!

[@anapaulalage1080]

How good it is start Monday with such stimulus presentation and knowledge!! Thank you very much, Andrew!!! 👏👏👏

[@sabarish47]

Thank you so much, Andrew, for all the hard work you've been doing! You indeed changing our world for the better!

[@ihsanmuhammed7990]

Sir, I genuinely have huge respect for you. Thank you for all the podcasts.

[@Fadic4]

Been fan ever since I saw him on the JRE. HE explains things so well.

[@Nightowl1947]

I'm not your average student, but a huge fan! I'm 74 years young and learning eagerly all your secrets I have never been exposed to. You have a way of speaking that makes it easy to understand. My family has seen the change in me and even my grand children are avid listeners of your podcasts. Thank you Andrew, God bless you

[@GSPV33]

That's awesome - thanks for sharing your perspective. I feel like we have been neglecting the advice and perspective of those older than us for some time now, as our attention spans dwindle.

[@toxic_pain2117]

Pog

[@user-qc3gx9bn2w]

Listening to Andrew Huberman, I realized that my mind is a huge mess and I am fighting to stay afloat in both work and life. Great thing Andrew is providing so many practical advises that one can start implement immediately. I already implemented some and I can say that I feel the difference.

[@nevisuristio7938]

Andrew, thank you so much for your great work, it means a lot to me, it’s been years I’ve been dealing with difficulties to focus, I thought it was because of me using loads of substances in the past and I thought it couldn’t be repaired. In fact, after applying some of your advice, one of them is, practicing Visual Focus, now my attention span is a lot better. 😊. Again, thank you so much!

[@bpurch4358]

I think I’ve watched all your interviews since you were in rich roll. When I saw you started your own series, I has so happy as it meat I could get to the raw source of your teachings rather than be annoyed that an interviewer was interrupting you. Plus you can set the agenda. I genuinely find your work absolutely fascinating and you should take immense pride in bringing your lectures for us all around the world. It is honestly a privilege to be alive to have access to such knowledge and I am not exaggerating. Please keep it up! 🙏

[@janeca10]

I am a Neuropsychologist and I love your content, it helps me a lot in developing my skills to treat people with better knowledge of the Human Brain. Thanks for sharing your experience in prol of millions of people around the globe.

[@h0wud0in1]

Huge respect and many thanks to Andrew Huberman for the quality of the podcast. Medicine will undergo a revolution and he is at the frontlines broadcasting to everyone

[@ramonmolina7021]

This is the podcast I needed. Andrew is amazing in explaining things. I get easily distracted in everything I'm trying to do since I was a kid. I'm 30 years old and I'm trying to become better In focusing. This definitely helped. I've been good with motor skills but need practice on the cognitive side.

[@johnnyregs2378]

This is the best science podcast on youtube right now and it's not even close. Dr. Huberman is a prolific educator.

[@olgakuchukov6981]

I absolutely LOVE Costello’s snoring. I usually don’t hear it. I actually advanced to the time stamp to tune in to it. I live with a cat who has various audible breathing patterns and listening to him snore or vocalize upon exhale instantly warms my heart snd makes me happy.

[@kalaka-bgr478]

I know i am kinda late for the lecture with 2 years. But this podcast really helped me understand how to focus and smooth some of my inner questions about myself and the way i was focusing before. I will check the others podcast with pleasure. one of these podcast a day is one of the best ideas for this year for me. Thank you

[@Krish-hb2pu]

The best podcast available on KZbin for information that we needed. The information delivery machanism is powerful and perfect in terms of pace of voice, selection of words and simplicity throughout the video. I have seen some videos of Osho Rajneesh and can relate blinking of eyes to his video lectures, he can stay without blinking the eyes for long time. Thank you for making such wonderful videos. May God bless you.

[@musomuzo]

I cannot stop recommending this amazing podcast to everyone. You're a legend, Dr. Huberman!

[@AlexCio]

Love it so much ❤️❤️

[@antoninspirationalvideos4495]

Funny - i just discovered it :)

[@AlexCio]

@@antoninspirationalvideos4495 congrats! ☺️🙌🏾🙌🏾

[@mstrG]

I'm addicted to knowledge and this channel is one of my "drug's". Thank You prof. Huberman.

[@invisiblediv]

Dr. Huberman, i would like to thank you for the details on changing the circadian. i have never had a problem falling asleep but would waken so much during the night that i was seldom rested in the morning. I have been using the recommended techniques of morning sunlight and evening lights and this has been a real game changer. I have been sleeping through the night and waking up refreshed. Thank you for this info, your podcast has given me a huge health benefit.

[@msforce9]

I love your videos, obviously very skilled in giving lectures, great way of unfolding the information , the right speed and tone of voice, definitely a neuroplasticity-evoking experience! I am so grateful!

[@hamooon]

man... this is how you get people interested in doing academics.

[@JJBerthume]

You are the definition of a badass Dr. Huberman, keep doing what you are doing!

[@bio_vet]

Another amazing podcast. You make me more alert and even more motivated to study. Every information is so valuable, I'm so thankful for having access to this content.

[@SAV1080p]

Just found this channel, I am finding value in these videos. Thank you for putting these out 🙏🏼

[@amf2701]

42:47 All three are reliably triggered every time I process a new episode of the HubermanLab podcast! Thank you for this endlessly fascinating and practical content. Your educational effort is a service to humanity, much kudos dr Huberman & Team!

[@kenndaily8451]

Finally. A KZbinr who looks at the camera. Well done. :-)

[@physiciansays]

Your content, sir, is so crisp, clear, backed up and so simplified. As a practicing physician, I am a huge fan of yours and you deserve a whole docu-series by yourself and your content needs to reach different institutes as a part of personality development project!

[@seanhickey2677]

Thanks Dr. Huberman, this is great. Just what I need to help me understand and adapt to my ADD. I was guilty of jogging while listening however. I'll find time in a different part of my day. Thanks again!

[@reytsyel]

Absolutely love that Costello makes himself present each time even when he’s not really paying attention to you, or doesn’t really care about the podcast. 😊 Dogs are the best!

[@douglasstraight3648]

Every podcast that I have listened to of yours stretches my brain tremendously. Taking your advise into practical action has helped drop addictions I have had all my life. I am 73 and in the last month of listening to you I am making changes that I have been working on all my adult life. I can’t thank you enough. The sound of your voice soothes and focuses me and I love hearing Costello in the background which I occasionally hear. Your integrity is impeccable . Since I am a drummer, I am really interested in hearing your future podcast on movement and neuroplasticity. I am presently writing a book called Neurodrumming: For Balance and Health. You are shaping the outcome of this project immensely. Combining drumming techniques with the practical knowledge that you teach. Ive never been so excited about anything like this before. You are literally changing my life daily. Again can’t thank you enough. Aloha

[@TheRootOfJoy]

Hi Dr. Andrew, after starting to watch the scientific content in your podcasts it feels like getting re-birth and I say this in the sincerest of way. You saved my life literally brother. Your podcasts are a revelation for me and have changed my ways in life. I am getting the guidance from your research which I could not get in my early years as a kid. I have only more gratitude for you. Please do not stop sharing the scientific stuff, many people have the need to watch your 2 hour long videos and grasp the things. Namaste!🙏🙏🙏

[@kristylisak.3310]

Thank you for making these videos! I love all the content and following the well explained advice is changing my life 🙏 I feel more rested and function so much better!

[@dilipsaraftopcoach]

An excellent resource, especially in these chaotic times! Thank you, Dr. Huberman, for your generous contribution to better our lives!

[@caleblucas4238]

my prefrontal cortex is tingling as i watched this podcast. thank you! also me: i can now explain the process of alertness & spotlight/focus of our senses when someone farts.

[@itsmidtrib1569]

Omg 😂

[@nilambhakar5781]

Dear Andrew, I think your podcasts are absolutely brilliant! I am a MSc Psychology and Neuroscience of Mental Health student at King’s College London and I find your podcasts compliment and explain concepts and Modules I am and will be covering. Being a visual and audio learner with Dyslexia. Medical conditions and historical PTSD that impact on the speed at which I can digest and therefore learn material. All I can say is thank you, as I am addicted to your method of teaching! 😊🙏🏽

[@naomiglover8933]

Hi Nilam - great to hear that you're finding these podcast as wonderful as I do. Make sure the Uni know about your dyslexia as they can support that enormously. Don't focus too much on being a visual and audio learner as the idea of learning styles has been found to be less useful than using lots of different ways to learn. Andrew Huberman's work is amazing :)

[@nilambhakar5781]

Hi Naomi, Thank you for the advice, it is much appreciated.

[@stefanblom747]

Ones again thank you. I'm adhd and severely dyslexic . Wish I can express how helpful I have found your podcasts

[@hollysfudge]

I am so thankful for all of the information you're sharing here. I'd also like to add that the timestamps are a great gift and are so appreciated!

[@patrickford4120]

Just randomly decided to refresh my KZbin feed and glad I did, huge fan man! I'd love to hear your thoughts on ADHD if you have any insights on the subject, thanks!

[@hubermanlab]

There is a time stamp related to ADHD here in Episode 6.

[@PaulJanson-newlearning]

I second that! I’m particularly interested in hyperfocus and how it relates (or doesn’t relate) to optimal performance states like flow.

[@marcuslittlewolf8111]

Ide love to know how adhd relates to trauma and some shit called the hpa axis. Some smart person was saying it might be why stimulants n other substances work differently for people with a different hpa axis. Thanks homeslice Huberman u r the fucking man!!!

[@patrickford4120]

@@hubermanlab Ah, I had just started the video when I commented. Going to try the hour bouts of re anchoring attention. I got so much out of this episode, definitely my favorite so far. Thank you again

[@armorsmith43]

Fellow ADHDer here. I’d love to start a slack or discord for us to digest these as a community. I bet that together we’d have a shorter duration to get on the right path to better outcomes =)

[@epapanak]

Thank you very much for contributing to understandings of neuroscience by the wider public. This is very helpful for many people. It contributes greatly to people having a normal life.

[@andreyiu]

Having to watch a person for more than an hour, like this podcast.... Now that's real focus 🎯

[@monkeyEvo]

Andrew Huberman is amazing. I learn so much from his podcasts. Thank you Dr.

[@Kunda101]

Please keep making these videos! They’re much needed and appreciated. The fact that this is for free is a blessing, thanks Dr. Huberman

[@truefallenangel]

This man is changing my life with each episode, thank you

[@2onyk]

I just discovered your page, and this is probably the best piece of content I have watched on youtube in a very long time. Love the content! Thank you Andrew.

[@minnievenkat]

1:12:00 makes so much sense why your podcast are all that 20 minutes over the hour range. I just love how you implement what you know in your life.

[@lets_wrestle_kid]

Thank you professor. This is brilliant. Feels like you’re from the future.

[@achabacha399]

Absolutely worth anyone's time, unpretentious attitude and clear diction... Bravo! sir

[@DaveLotito]

Some of the best content on KZbin, thank you for your dedication to bringing this information to the general public.