A lot of our headaches usually start with stress. Students have to sail through stress due to various reasons such as preparation stress, the stress of covering the vast syllabus, stress related to failure, and many more. You cannot move away from all this but you can surely control your stress level.

1.  Mental stress

Early Preparation: You must start preparing for any test or exam well in advance. Thus There wouldn’t be any stress pertaining to syllabus covering. Plan It Out: Be a planner freak if you wish to avoid headaches. Plan everything out by writing and studying according to the to-do lists. Do not fear studying: You must create your own routines and system to study. Try to make studying a fun activity by indulging in stationery, sticky notes, watching videos, and making colorful notes.

Avoid stress-related headaches

You also have headaches due to prolonged periods of studying. It leads to fatigue. <ul><li>Studying for a test and then not getting the desired result can also lead to frustrations that paves way for headaches. </li><li>Constantly thinking and studying can also lead to headaches. </li></ul>

2.  Fatigue and frustration

<ol><li class="ql-align-justify">Preferred time slot for studying: Always aim to have a preferred time for studying when your energy levels are at a peak. Try to cover the most important topics at that time to avoid developing headaches. </li><li class="ql-align-justify">Try Pomodoro method</li><li class="ql-align-justify">Take frequent breaks</li><li>Reset from a slump: Whenever you fail, try to analyze why you failed and then get back without having any frustrations. I know it hurts a lot, but get back into the Do-it mode! </li><li>Re-energize with energy-dense snacks</li></ol>

Avoid fatigue/frustration-related headaches

If your eyes water and you have headaches, maybe it’s time to get a checkup for your eyesight. To avoid this:<ul><li>Go for regular eye checkups and consult a doctor.</li><li>Read books for a distance of 25 cm. </li><li>Do not strain yourself by overstudying, it causes more pain. </li></ul>

3.  Weak eyesight

In today’s world when the entire world is going digital, this problem is inevitable. Staring at mobile phones and laptops can wreak havoc on your headaches.

4.  Increased screen time

<ol><li>Take breaks frequently and use the time to stretch your body and do some light yoga.  </li><li>Avoid sitting and working for a longer period of time. It is advisable to not sit for longer than 20-30 minutes if you are studying from your laptop.</li><li>If your preparation requires you to stare at a computer screen, then make sure that during breaks or free time, you do not use any type of technology or screen. </li></ol>

Avoid screen-related headaches

Often we don’t understand it but an incorrect posture also can lead to shoulder and headaches. It is advisable to maintain a good posture<a href="https://www.eazyprep.com/improve-your-studying-posture/"> </a>while studying.To avoid this:<ol><li>Don’t face downwards while studying</li><li>Keep your spine straight</li><li>Study at a desk or table</li></ol>

5.  Incorrect posture

Migraines are intense pain that occurs in the temples of the head, in the forehead, and also affect your shoulder and neck. There are mainly various triggers that lead to migraine pain. This type of pain can last up to hours and for some, it might be days. If you have an intense migraine, you might have to be injected with medicine to reduce it.

6.  Migraine related headache

<ul><li>Know the triggers: Some of the triggers can be chocolate, caffeine, any eating habit, or any stress-related issue. If you can detect the triggering factor, you can avoid it to reduce the migraine effect. </li><li>Avoid caffeine</li><li> Stay hydrated</li><li>Reduce stress: Reduce stress at all costs! Do meditation, journal your thoughts away, and reduce the stress. </li><li> Balanced lifestyle: Don’t just study but keep exercising and eat healthily. Have a positive attitude towards life.</li></ul>

Avoid migraine-related headaches

Headaches have become a regular occurrence for students and many of them feel vulnerable when dealing with this problem. Here are some steps you can take to avoid it!✨

Sick of getting headaches all the time? Here's everything you need to know to avoid headaches while studying.

health

Health

education

Learning & Education

mentalhealth

Mental Health

problemsolving

Problem Solving

Everything You Need To Avoid Headaches While Studying - Eazyprep

is the observed tendency of humans to quickly return to a relatively stable level of happiness despite major positive or negative events or life changes.

The hedonic threadmill

Ironically, the pursuit of happiness can lead us into the eternal trap of chasing unhappiness

1) It's never enough — you'll always want more2) The outside world can never deliver lasting happiness3) Instead of looking at the external, look inside

3 things about the hedonic threadmill

<ul><li>meditation</li><li>gratitude</li><li>exercise</li></ul>

How to get off the threadmill

This is something I struggle with from time to time, putting it out there to serve as a reminder.

To the outside world, I had just sold Twitch and was on top of the world. But inside, I was unhappy. Why? Let me introduce you to the hedonic treadmill. Watch to hear the full story! SUBSCRIBE TO MY ADVICE AND LIFE STORIES ► https://youtube.com/justinkanvlog SUBSCRIBE TO MY PODCAST ► https://www.youtube.com/channel/UC8xRInHClfOm5yhsR2jAgUg I'm Justin Kan and I've been through the ups and downs in the startup world. I started Justin.tv, which morphed into Twitch and sold it to Amazon for almost $1 billion, became a partner at Y Combinator, and now I'm investing at my venture capital firm, Goat Capital, and working on my podcast, The Quest. Now, I want to share my stories, startup advice, throwback stories, life advice, behind-the-scenes content and what helped me achieve happiness here on YouTube. If you liked this video, don't forget to bang that like button and SUBSCRIBE for new videos EVERY Thursday! Questions? Reach out to jen@justinkan.com. FOLLOW ME: Twitter: https://twitter.com/justinkan TikTok: https://www.tiktok.com/@justinkan LinkedIn: https://www.linkedin.com/in/justinkan LISTEN TO THE QUEST, MY PODCAST: iTunes: https://pod.link/1533022759.apple Spotify: https://open.spotify.com/show/7zLH9PYMRqjkvfgjGa4iHo Transcripts (soon): https://justin.quest/ Everything Quest: https://listen.justin.quest/ GET EXTRA CONTENT AND MORE: Sign up to my newsletter: https://thequestpod.substack.xn--com-7m0aa/ Edited by @Weensy and Jen Lee (https://twitter.com/BackseatVC) #JustinKan​ #Life #HedonicTreadmill –––––––––––––––––––––––––––––– NCS Dream by Di Young https://youtu.be/TiC7_167hQ0​ Creative Commons Attribution license Free Download / Stream: https://bit.ly/-ncs-dream​ Music promoted by Audio Library https://youtu.be/vE7GJnq0jHQ

personaldevelopment

Personal Development

mindfulness

Mindfulness

motivationandinspiration

Motivation & Inspiration

To the outside world, I had just sold Twitch and was on top of the world. But inside, I was unhappy. Why? Let me introduce you to the hedonic treadmill. Watch to hear the full story!

SUBSCRIBE TO MY ADVICE AND LIFE STORIES ► https://youtube.com/justinkanvlog
SUBSCRIBE TO MY PODCAST ► https://youtube.com/TheQuestwithJustinKan

I'm Justin Kan and I've been through the ups and downs in the startup world. I started Justin.tv, which morphed into Twitch and sold it to Amazon for almost $1 billion, became a partner at Y Combinator, and now I'm investing at my venture capital firm, Goat Capital, and working on my podcast, The Quest. Now, I want to share my stories, startup advice, throwback stories, life advice, behind-the-scenes content and what helped me achieve happiness here on YouTube. 

If you liked this video, don't forget to bang that like button and SUBSCRIBE for new videos EVERY Thursday!

Questions? Reach out to jen@justinkan.com. 

FOLLOW ME: 
Twitter: https://twitter.com/justinkan
TikTok: https://www.tiktok.com/@justinkan
LinkedIn: https://www.linkedin.com/in/justinkan

FOLLOW ME: 
Twitter: https://twitter.com/justinkan
TikTok: https://www.tiktok.com/@justinkan
LinkedIn: https://www.linkedin.com/in/justinkan

LISTEN TO THE QUEST, MY PODCAST: 
iTunes: https://pod.link/1533022759.apple
Spotify: https://open.spotify.com/show/7zLH9PYMRqjkvfgjGa4iHo
Everything Quest: https://justinkan.club/

GET EXTRA CONTENT AND MORE:
Sign up to my newsletter: https://thequestpod.substack.com/

Edited by @Weensy and Jen Lee (https://twitter.com/BackseatVC)

#JustinKan​ #Life #HedonicTreadmill

––––––––––––––––––––––––––––––
NCS Dream by Di Young https://youtu.be/TiC7_167hQ0​
Creative Commons Attribution license
Free Download / Stream: https://bit.ly/-ncs-dream​
Music promoted by Audio Library https://youtu.be/vE7GJnq0jHQ

What's up everyone! Welcome to my YouTube channel! I'm Justin Kan and I've been through the ups and downs in the startup world. I started Justin.tv, which morphed into Twitch and sold it to Amazon for almost $1 billion, became a partner at Y Combinator, and now I'm investing at my venture capital firm, Goat Capital, and working on my podcast, The Quest. Now, I want to share my stories, startup advice, throwback stories, life advice, behind-the-scenes content and what helped me achieve happiness here on YouTube. 

If you liked any of my videos at all, don't forget to bang that like button and SUBSCRIBE for new videos EVERY Thursday!

Questions? Reach out to jen@justinkan.com. 

FOLLOW ME: 
Twitter: https://twitter.com/justinkan​
The Quest Podcast: http://justin.quest/​
My Weekly Newsletter: https://thequestpod.substack.com/
TikTok: https://www.tiktok.com/@justinkan​

#JustinKan #Justintv #Twitch #Startups #VentureCapital #Tech


Justin Kan

Why I Was "Successful" But Unhappy | Storytime with Justin Kan

<ul><li>We’re frequently told to eat a healthy diet. But for people with kidney disease, also called renal disease, eating a healthy diet means having to make adjustments, perhaps no longer consuming a favorite meal or drink. The more advanced your kidney disease, the more restrictions you may have. Here are examples of six types of foods to avoid with renal disease.</li></ul>

Kidney Health

Animal products, like red meat, poultry, fish and eggs are higher-protein foods. You do need protein to help build muscle and repair tissue, but protein also leaves behind waste that your body must eliminate. It’s the kidneys’ job to do this and too much protein in your diet makes your kidneys work harder and could speed up kidney damage. But since some protein is still essential, you can get it from fruits and vegetables, along with low-sodium breads, rice and pasta.

High Protein Food

Salt, or sodium, is a common additive to many foods we enjoy, particularly processed foods. Healthy kidneys usually help maintain the right fluid balance, but if you have kidney disease, this may not be the case. So, avoid high-sodium products like soy sauce and packaged, processed foods. Choose low-sodium options and when cooking at home, try using spices and herbs for flavor, rather than adding salt. And leave the salt shaker off the table—it’s less tempting to use it.

Salt And Salty Food

Sliced cantaloupe melon on wooden cutting boardPotassium puts stress on your kidneys, so it must be limited in a kidney disease diet. Many fruits are high in potassium, such as melons, bananas, oranges, prunes and tomatoes, both eaten and in juices. The mineral is also higher in dairy products, avocados, bran, beans, lentils and nuts. You may be surprised to learn that dark-colored sodas are higher in potassium, as are fruit punches and prepared (canned and bottled) iced tea. Lower-potassium foods include apples, grapes, strawberries, cauliflower, white breads, pita, chicken and white rice.

Fruits and Vegetables High in Potassium

Glass of milk with stack of chocolate sandwich cookiesPhosphorus helps your body form bones and teeth, and it helps your body use carbohydrates and fats. But it is restricted if you’re following a diet for stage 4 kidney disease. Foods to avoid include dairy products, chocolate, seasoned and processed foods, baking powder, whole-grain breads, bran cereal and oatmeal, nuts, sunflower seeds, and again, dark-colored colas.

Foods With Phosphorus, or Phosphate

Large chunk of Vermont white cheddar cheeseAnother important mineral is calcium, but calcium is hard on the kidneys. The most widely known foods that contain calcium are dairy products, but it’s also found in many of the same foods that have high phosphorus levels. So, by avoiding those foods, you are helping decrease both phosphorus and calcium in your diet. If you take a calcium or vitamin D supplement, mention this to your doctor as you may have to stop taking it.

High-Calcium Foods, Including Calcium Supplements

lose-up-of-three-white-red-rose-wine-glassesMost people know alcohol can affect your liver, but did you know it also can affect your kidneys? Researchers have found if your liver is compromised or injured, your kidneys can become more damaged as they try to compensate for the injured liver when you drink alcohol. Alcohol is also dehydrating to your body and this can affect how well your kidneys filter out the toxins. In addition, high blood pressure is damaging to the kidneys and too much alcohol can raise blood pressure.

Alcoholic Drinks

Foods to avoid with kidney disease include those high in sodium, potassium or phosphorus, which can place stress on the kidneys and cause waste buildup. Learn what to avoid on a kidney disease diet and how to manage renal diet restrictions in your daily meals.

food

Food

6 Types of Foods to Avoid When You Have Kidney Disease

<ol><li>You’re Dehydrated - even if your water intake hasn't changed at all.</li><li>You’ve Got a Headache and You Feel Weak.</li><li>Your Breath Stinks</li><li>You Feel Constipated</li><li>Kidney Stones - having very high protein for an extended period of time can cause kidney damage.</li></ol>

5 signs you're eating too much Protein

The side effects of too much protein include dehydration, headaches and constipation. Here are the signs of excess protein and how much you should be getting.

5 Signs You're Eating Too Much Protein | Livestrong.com

Hair care is a highly personal choice. There is rarely a medical reason to wash hair at all.

The decision about how frequently to wash the hair is a cosmetic one based on personal preference.For most people, shampooing the hair is not necessary for good health. Just rinsing the hair with water a few times a week will remove most visible dirt and debris.

How often to shampoo your hair

how frequently to wash hair depends on a person’s hair type, scalp texture, how oily the hair gets, and personal preference.For some people, too-frequent washing can cause damaged hair and a dry, itchy scalp. For others, infrequent washing can make the hair look greasy and lifeless.

It Depends

Very oily hair may look greasy a few hours after washing, particularly in the summer or after a workout. People with very oily hair might choose to wash their hair daily or every other day.People with very oily scalps may develop acne<a href="https://www.medicalnewstoday.com/articles/107146.php"> </a>on the scalp or along the hairline and may need to wash their hair more frequently to keep their hair looking clean.

Oilier Hair

Washing the hair is a lot like washing skin. Water can remove most visible dirt and debris, but might not eliminate odors or oily deposits. Shampoo helps water remove dirt, debris, and odors, such as smoke or sweat effectively.Shampoo cleans the hair with chemicals called surfactants. These are soaps that remove surface debris from the scalp and hair. Many shampoos also contain compounds called sulfates, which produce a rich lather that removes oil from the hair. This can help the hair look cleaner, but it can also damage the hair.

Why shampoo?

For most people, there is no medical need to shampoo at all, as rinsing with water can remove dirt and dandruff. However, some health conditions can benefit from regular shampooing. People with parasitic infections of the scalp, particularly lice, may need to use special shampoos to get rid of the bugs.Scalp psoriasis may improve with the use of special shampoos, particularly tar products or medicated shampoos. People with specific skin and scalp conditions should discuss their ideal hair care regimen with a dermatologist.

Is shampooing ever medically necessary?

People who want to take good care of their hair often think that washing it every day is the way to keep it clean and vibrant. However, for some people, frequent washing can damage hair and cause a dry, itchy scalp. How often should you wash your hair with shampoo? This article looks at the options and alternatives.

Should you wash your hair everyday?

Motivation is the process that initiates, guides, and maintains goal-oriented behaviors. It is what causes you to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge.

What Is Motivation?

Motivation involves the biological, emotional, social, and cognitive forces that activate behavior. In everyday usage, the term "motivation" is frequently used to describe why a person does something. It is the driving force behind human actions.

Different types of motivation are frequently described as being either extrinsic or intrinsic:<ul><li><a href="https://www.verywellmind.com/what-is-extrinsic-motivation-2795164">Extrinsic motivations </a>are those that arise from outside of the individual and often involve rewards such as trophies, money, social recognition, or praise.</li><li><a href="https://www.verywellmind.com/what-is-intrinsic-motivation-2795385">Intrinsic motivations </a>are those that arise from within the individual, such as doing a complicated crossword puzzle purely for the personal gratification of solving a problem.2 </li></ul>

Types

There are three major components of motivation: activation, persistence, and intensity.3 <ul><li>Activation involves the decision to initiate a behavior, such as enrolling in a psychology class.</li><li>Persistence is the continued effort toward a goal even though obstacles may exist. </li><li>Intensity can be seen in the concentration and vigor that goes into pursuing a goal.</li></ul>

Major Components

Understanding motivation can: <ul><li>Help improve the efficiency of people as they work toward goals </li><li>Help people take action </li><li>Encourage people to engage in health-oriented behaviors </li><li>Help people avoid unhealthy or maladaptive behaviors such as risk-taking and addiction </li><li>Help people feel more in control of their lives </li><li>Improve overall well-being and happiness </li> </ul>

Motivation is the force that guides behaviors, but why are we motivated to do the things we do? Discover what psychologists have learned.

habits

Habits

scienceandnature

Science & Nature

The Psychology of What Motivates Us

Dopamine is the primary determinant behind how excited we are, how motivated we are, and how ready we are to push through things to get what we want

Why is dopamine important?

<ul><li>Dopamine is a neuromodulator – influences the communication of many neurons at once.</li><li>There are 2 main neutral circuits used by dopamine to exert effects: (1) mesocortical limbic pathway – responsible for reward, motivation, craving; (2) nigrostriatal pathway – responsible for movement</li><li>Dopamine release can be local or broad</li></ul>

Other dopamine facts

<ul><li>There is a baseline level of dopamine circulating in your brain and body all the time (important for how you feel generally) - tonic release of dopamine</li><li>You can experience peaks dopamine above baseline - phasic release of dopamine</li></ul>IMPORTANT: Your baseline level of dopamine drops after you experience or crave something desirable.All of us have different levels of baseline dopamine, with some genetic component.

Dopamine release

How satisfying an experience is depends on the height of the peak relative to the baseline. Increasing dopamine will make you motivated but it will be short lived.

How much dopamine you experience from something depends on your baseline level of dopamine when you arrive there and your previous dopamine peaks.Thus, when you repeatedly engage in something you enjoy your threshold for enjoyment goes up and up and up.

Your Dopamine History Really Matters

<ul><li>Chocolate - 1.5x increase above baseline</li><li>Sex (pursuit and act) - 2x baseline</li><li>Nicotine (when smoked) - 2.5x baseline</li><li>Cocaine - 2.5x baseline</li><li>Amphetamine - 10x baseline</li><li>Exercise - 2x baseline if you enjoy it, NO CHANGE if you don't enjoy it</li><li>Caffeine - does not increase dopamine significantly but it does increase dopamine receptors (yerba mate is the best source)</li></ul>There are subjective experiences that differentially increase dopamine depending on enjoyment versus things like chocolate, sex, nicotine, etc. which universally increase dopamine.

Levels Of Dopamine Increase By Activity

<ul><li>The key is to not expect or chase high levels of dopamine when we participate in certain activities.</li><li>Intermittent schedules can keep you motivated and engaged: make sure dopamine peaks don’t occur too often and vary how much dopamine you experience with that activity.</li><li>Whatever activities you’d like to continue over time, pay attention to how much dopamine you get and modulate accordingly</li></ul>

Modulating Dopamine Levels (1)

<ul><li>Cold water exposure can boost dopamine up to 2.5x above baseline – but is sustained for up to three hours post-exposure</li><li>Dopamine controls the perception of time: when we engage in activity for the sole purpose of reward, time will feel longer because we are not releasing dopamine during the effort – only the reward</li></ul>IMPORTANT: Access reward from the process and associate dopamine release from friction and challenge you are in during effort instead of only once goal is achieved – convince yourself the effort part is the good part (e.g., intermittent fasting)

Modulating Dopamine Levels (2)

Layering together multiple substances & activities that lead to big increases in dopamine can create pretty severe issues with motivation and energy right after those experiences

After a peak, the level of dopamine drops below baseline. The extent to which it drops is proportional to how high the peak was. This explains why doing the same behaviours will not produce the same level of joy.

Don't spike dopamine prior to engaging in effrort.Don't spike dopamine after engaging in effort.LEARN TO SPIKE DOPAMINE FROM EFFORT ITSELF.

<ul><li>Mucuna pruriens contain L-dopa which is the precursor for dopamine– but the crash takes place</li><li>L-tyrosine is an amino acid precursor to L-dopa; leads to a increase in dopamine and can improve focus but dosing is difficult to dial in and will be followed by a crash</li><li>Phenethylamine (PEA) can be used similarly to L-tyrosine, intermittently to improve focus + ALPHA-GPC</li></ul>IMPORTANT: A drop in dopamine is inevitable after a spike

Drugs To Increase Dopamine Levels

Telling yourself that exercise (fasting, etc) is good for your will reinforce the extent to which it is good for you at a chemical level.

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.    Thank you to our sponsors:  ROKA - https://www.roka.com -- code "huberman" InsideTracker - https://www.insidetracker.com/huberman  Headspace - https://www.headspace.com/specialoffer     Logitech Event - Rethink Education: The Biology of Learning  Thursday, Sept. 30 at 12pm PT / 3pm ET Sign up here: https://info.logitech.com/ReThink-Education.html     Support Research in Huberman Lab at Stanford:  https://hubermanlab.stanford.edu/giving    Our Patreon page:  https://www.patreon.com/andrewhuberman     Supplements from Thorne:  http://www.thorne.com/u/huberman     Social:  Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab  Website - https://hubermanlab.com  Newsletter - https://hubermanlab.com/neural-network     Links:  Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7 Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065     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    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

exerciseandfitness

Exercise & Fitness

sports

Sports

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.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction & Tool 1 to Induce Lasting Dopamine (00:05:04) Sponsors: AG1, LMNT (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 Title Card Photo Credit: Mike Blabac Disclaimer

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

Controlling Your Dopamine For Motivation, Focus & Satisfaction

"Healthy living" to most people means both physical and <a href="https://www.medicinenet.com/mental_health_psychology/article.htm">mental health </a>are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."

How To Live A Healthy Life

<ul><li>Set a date for quitting. If possible, plan to have a friend quit smoking with you. It's best to pick a day within the next month. A date too far off in the future will give you a chance to procrastinate and postpone, while a date too soon may not allow you to make a plan for medications or support systems.</li></ul>

Quit Smoking

<ul><li>Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.</li></ul>

Healthy Meal Consumption

<ul><li>The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.</li></ul>

Fruits And Vegetables

<ul><li>Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diet.Choose foods that are low in saturated <a href="https://www.medicinenet.com/fat_and_fats_quiz/quiz.htm">fats </a>, trans fats, <a href="https://www.medicinenet.com/cholesterol_management/article.htm">cholesterol </a>, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.</li></ul>

Add Protein

Find health information to help you make healthy choices for disease prevention and overall good health. Get tips on exercise, diet, maintaining optimal mental health, stopping tobacco and alcohol abuse, and learn how to avoid other high-risk behaviors.

Healthy Living Facts, Diet and Exercise Tips & Tools for Success

When they know they're "going to the doctor," many kids worry a bit about the visit. Encourage your kids to express their fears, and then address them in ways they understand. Talk About Why You're GoingPrepare kids by giving them advance notice of a visit — in non-scary language — so it's not a surprise.

How Can I Help My Kids?

It's important to choose a doctor carefully. You want one who's smart and competent. But you also want a doctor who understands kids' needs and fears and who communicates easily with them in a friendly manner, without talking down to them.

How Should I Choose a Doctor?

When kids know they're "going to the doctor," many become worried about the visit. Here's how to help them.

Preparing Your Child for Visits to the Doctor (for Parents)

As humans we are built to move. Whether it’s to gather food or obtain resources for survival, movement is instilled within our DNA.However Modern human beings move 30% less compared to the 60’s. Not only does this simple statistic show that we have become inherently lazy as a species, but technological advancements such as Television & Social media have only had a negative impact on our overall health status.

Adaptation For Movement

Activity is key! Remember that when your body slows down, so does your brain.With the pandemic having a drastic shift on our overall workflow, we are now glued to our seats more than ever. Unfortunately sedentary lifestyles are strongly correlated with :<ul><li>Memory loss</li><li>Low IQ</li><li>Depreciating attention spans</li></ul>To combat this your aim should be to move around for atleast one minute each hour. A simple technological advancement that helps me implement this is my Apple Watch. It gives me hourly reminders to stand up - I aim for 12 stand hours each day.

Move Regularly 

Whether it’s with your friends , a loved one or just by yourself, daily walks are one of the best things you can do for your mind and your body.Did you know that Charles Darwin’s famous theory of evolution was founded during one of his walks. Just like Darwin , there are millions of ideas generated each day just by putting your body into a state of motion. An important rule to remember Walking = Movement + Creativity + Energy

Daily Walking

Simply put, walking is a form of movement. Primarily a movement that is only heading forward. Simultaneously, moving forward is also an emotional state of positive thinking.There is a strong correlation between these two variables. Simply put, a short 20 minute walk can help you overcome any emotional and physical barriers.Walking has shown to increase levels of Endorphins within the body. In fact walking is one of the best methods to combat stressful situations.The next time you’re feeling low, go for a walk. Without a doubt you will feel better once you are done.

Emotional Elevation

While taking a walk on occasion is good for you, the real benefits only start to show up when you make it a part of your routine.Making walking a daily habit is one of the most beneficial things you can do for your mind & body.Prioritize physical movement and activity during your day. Set aside a specific part of your day where you can go for a short walk and commit to it for atleast 21 days.Sooner rather than later you will observe the same benefits I did once I made walking a daily habit <ul><li>Greater control of thoughts</li><li>Emotional stability </li><li>Improved cognition & attention span</li><li>Elevated mood</li></ul>

Making Movement A Habit 

Did you know that walking can improve your cognitive skills? That strengthening your muscular core reduces anxiety? That light stretching can combat a whole host of mental and bodily ailments, from stress to inflammation? We all know that exercise changes the way you think and feel. But scientists are just starting to discover exactly how it works. In Move!, Caroline Williams explores the emerging science of how movement opens up a hotline to our minds. Interviewing researchers and practitioners around the world, she reveals how you can work your body to improve your mind. As lockdown throws us back on our own mental and physical resources, there is no better time to take control of how you think and feel.

Caroline Williams

Move!

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