As people age, the heart undergoes changes such as becoming smaller and stiffer, impacting its efficiency and potentially increasing the risk of cardiac issues and reduced exercise capacity.

Aging and the Heart

Two years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by as much as 20 years

The exercise protocol used in the study gradually increased exercise intensity and frequency over two years, focusing on vigorous and high-intensity exercises like maximal steady-state exercise and the Norwegian 4x4 V2 Max training protocol.

Exercise Protocols

Vigorous exercise, especially high-intensity interval training (HIIT), improves glucose control, insulin sensitivity, and muscle adaptations more efficiently and potently than continuous moderate-intensity workouts. HIIT enhances the muscle's ability to take up glucose and improves glucose transport capacity, impacting insulin sensitivity and blood glucose regulation.

Metabolic Adaptations

Lactate, once considered a waste product, is now understood to act as a signaling molecule during exercise. It gets transported to various tissues where it's used for energy and signaling purposes. Higher lactate production during vigorous exercise stimulates the expression and activity of glucose transporters, improving glucose uptake and insulin sensitivity

Lactate's Role

Mitochondria play a crucial role in energy production, and aging leads to less efficient energy production. Vigorous exercise, particularly HIIT, stimulates mitochondrial biogenesis—the creation of new healthy mitochondria—which is essential for better energy production in muscles, the brain, and other organs.

Mitochondrial Health

Vigorous intensity exercise, like high-intensity interval training, is one of the most powerful stimulators of mitochondrial biogenesis.

Vigorous aerobic exercise, particularly high-intensity training, can reverse age-related changes in the heart, improve metabolic health, and enhance mitochondrial function. 🏃‍♂️🏃‍♀️

Vigorous exercise (defined as more than 80% max heart rate) has unique longevity & metabolic benefits. It's definitely something that should be prioritized. This clip discusses:

• How 2 years of vigorous exercise in 50-year-olds was able to reduce heart aging by 20 years
• How lactate generated from high-intensity exercise increases GLUT-4 activity, improving glucose disposal and insulin sensitivity 
• Why vigorous exercise is one of the best ways to stimulate mitochondrial biogenesis 

Watch the full episode: https://www.youtube.com/watch?v=YXl1evV_spo

*Download the FREE companion guide for this episode, the 9-page Cognitive Enhancement Blueprint:* 
https://bdnfprotocols.com/

health

Health

exerciseandfitness

Exercise & Fitness

A reservoir of clips taken from the FoundMyFitness expert interview series found on the main channel at youtube.com/foundmyfitness.

FoundMyFitness Clips

The INSANE Mitochondria, Glucose, & Heart Benefits of Vigorous Exercise | Dr. Rhonda Patrick

<ul><li>Eat the right way</li><li>Eat less often</li><li>Get exercise</li><li>Get quality sleep</li><li>Stress your body: adversity mimetics</li><li>Supplements</li><li>Track your data</li></ul>

The most critical things to slow down aging

1. mTOR (Mammalian target of rapamycin)Low levels of mTOR activates Autophagy (a signal that times are tough), the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier ones.2. AMPK (AMP-activated protein kinase)AMPK is a sensor of energy; low energy is a good thing for longevity. In response, it protects the body because it thinks it’s going to run out of food. We get more AMPK through exercise and fasting.3. SirtuinsSirtuins are a family of signaling proteins involved in metabolic regulation.  They take care of DNA repair and stabilization of the epigenome.

Three Longevity Genes

<ul><li>Fasting inhibits mTOR and activates AMPK and the Sirtuins.</li><li>Sugar spikes glucose. Glucose shut down sirtuins and AMPK.</li><li>We should avoid high protein diets (specially red meat) for longevity. </li><li>Exercise, Heat, Cold & Other Stressors are “Adversity Mimetics” - we want to trick the body into thinking it’s under threat of survival.</li><li>Weight training maintains hormone levels, the ability to walk well and to have good posture, and also makes you look better, which can boost your confidence and reduce anxiety and stress.</li></ul>

When the cells replicate, the best thing is that they replicate into the same type of cell (we have liver cells, skin cells, nerve cells, etc.).As we age, the packaging of the DNA that allows a cell to remain of a certain type of cell forever starts getting lost. This is the process that give birth to most diseases (Dementia, Alzheimer, Diabetes, Heart Disease). If you slow down Ex-differentiation, it means you are getting the cells to remember how to behave. And consequently, you reverse aging.The 3 regulators (mTOR, AMPK and Sirtuins) slow down the Ex-differentiation process.

Ex-Differentiation

In the Morning:<ul><li>1g of resveratrol with yogurt or olive oil</li><li>1g NMN</li><li>Spermidine: 1g</li><li>Fisetin </li></ul>At night: 800mg Metformin, after dinner. Not the night before doing weightlifting.

Supplements - Dr. Sinclair’s Protocol

This is a summary of the first season of the Lifespan Podcast. Need to listen to the whole thing.

The following article is a summary of the first season of the Lifespan Podcast, from world-renowned research doctor David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of…

food

Food

longevity

Longevity

Reverse Aging: How To Live Longer and Healthier

A proactive way of cultivating knowledge, ideas, and thinking in general.Instead of passively absorbing random pieces of information while scrolling online, you can make your mind a place that you've cultivated based on what you're actually interested in.It's very different from passive consumption - it's like a proactive creation: you come across an idea or a thought which you treat like a seed and plant it, then look for connections between your thoughts or seeds.

What is mind gardening?

More and more people are curious about mind gardening because it is giving them an option to shift in mindset when it comes to their relationship with the internet.People want to reclaim more control over the way they use their time and mind.

Why is mind gardening popular?

Cultivating your knowledge, creating, whether it is writing or having more interesting conversations, is a very fulfilling goal to have.

(...) people say that there are ideas that live rent-free in their heads. Basically, mind gardening is the opposite – you're removing all of the weeds, you're only keeping in there what makes you feel happier and more fulfilled, more creative, more knowledgeable, etc. It's like making sure your ideas are welcome tenants instead.

<ul><li>It takes time to get into the habit, but once you do, you'll feel more fulfilled and satisfied.</li><li> You start seeing compound interest in your thoughts and ideas when you invest in them</li></ul>

Mind gardening can become a natural part of your life

It's like making sure your ideas are welcome tenants, instead of living rent-free in your head.

personaldevelopment

Personal Development

habits

Habits

problemsolving

Problem Solving

Too Many Thoughts Living Rent-Free In Your Head? Try Mind Gardening

A great man is hard on himself; A small man is hard on others.

philosophy

Philosophy

motivationandinspiration

Motivation & Inspiration

Shower thoughts

<ul><li>MRR or ARR: For startups seeking a Series A funding round, the old benchmark used to be $1 million in ARR. But recently, the threshold has been around $500k ARR, as rounds get preempted and happen earlier.</li><li>Compound Monthly Growth Rate (CMGR): For startups seeking Series A or B funding, we like to see a CMGR of at least 15% below $1M ARR and 10% above $1M ARR. A CMGR of 10% is about 3x year-over-year growth.</li><li>MRR Components: Retained MRR / New MRR / Resurrected MRR / Expansion MRR / Contraction MRR / Churned MRR</li><li>Customer Concentration: Is growth driven by a few big contracts or many small ones?</li></ul>

1. Growth

<ul><li>Dollar Retention / Net Revenue Retention (NRR): measures how much revenue a cohort is generating in each period relative to its original size.</li><li>Logo Retention: measures the percent of customers that stay active (non-churned).</li></ul>Logo Retention is typically a function of customer size: 90-95% is common for enterprises, 85% for mid-market, and 70-80% for small businesses.Dollar Retention is much more important than Logo Retention.

2. Retention

<ul><li>New Sales ARR vs S&M Expense: How much did S&M departments (all programs and personnel) spend vs how much New Sales ARR was added in the same period. </li><li>CAC: divides S&M expense in the preceding period (month or quarter) by the number of new customers in the current period.</li><li>New ACV vs CAC: It’s useful to compare Annual Contract Value (ACV) of new customers to their CAC. Ideally, ACV is greater than CAC.</li><li>CAC Payback: divide S&M spend by MRR x Gross Margin. </li><li>Magic Number: the Net New ARR in a period divided by S&M expense from the prior period. Ideally, the ratio is > 1.</li></ul>

3. Sales Efficiency / Unit Economics

<ul><li>Gross Margin: reflects a company’s margin after subtracting the cost of goods sold (COGS) from revenue. In the long-term, SaaS companies should have a Gross Margin of at least 75%.</li><li>LTV: is the cumulative gross profit contribution, net of CAC, of the average customer in a cohort. Therefore, LTV incorporates CAC, Dollar Retention, and Gross Margin to show overall company health. Healthy cohorts cross the $0 LTV line before month 12, and LTV grows to at least 3x original CAC over time.</li></ul>

4. Margins

<ul><li><a class="idea-content-link" href="https://medium.com/craft-ventures/the-burn-multiple-51a7e43cb200">Burn Multiple</a>: a company’s Net Burn divided by its Net New ARR in a given period. For fast-growing SaaS companies, a Burn Multiple of less than one is amazing, but anything less than two is still quite good.</li><li><a class="idea-content-link" href="https://kellblog.com/2016/03/22/introducing-a-new-saas-metric-the-hype-factor/">Hype Ratio</a>: Capital Raised (or Burned) divided by ARR.</li></ul>

5. Capital Efficiency

<ul><li>DAU/MAU: A good metric for most SaaS startups is 40% DAU/MAU during non-holiday weekdays.</li><li>DAU/WAU: A good metric for most SaaS startups is 60% DAU/WAU during non-holiday weekdays</li></ul>

6. Engagement

Send company metrics through <a class="idea-content-link" href="https://www.saasgrid.com/">SaasGrid</a> to be considered for an investment.

SaasGrid

Plus now you can easily generate them using our secret sauce SaaSGrid.

strategy

Strategy

entrepreneurship

Entrepreneurship

startup

Startups

The SaaS Metrics That Matter

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

mindfulness

Mindfulness

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

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

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

<ul><li>An index</li><li>A daily log of tasks, events, and notes (each category is marked with its own symbol)</li><li>A monthly log, which combines a calendar and a to-do list</li><li>A future log, which serves as a space for longer-term priorities and far-off commitments</li></ul>

Bullet Journaling format

As a lawyer, my time is a scarce resource. Using Ryder Carroll’s Bullet Journal as a starting point, I’ve created a flexible organization system that works for me — and all I need is a pen and paper.

productivity

Productivity

remotework

Remote Work

writing

Reading & Writing

timemanagement

Time Management

How I Adapted the Bullet Journal Method to Organize My Entire Life

This morning routine is comprised of four parts:<ol><li>Meditation</li><li>Journaling</li><li>Setting priorities</li><li>Movement/exercise</li></ol>

Morning routine

It’s worth doing a little vision work about your idea of a perfect morning, even if that feels wu-wu. In a bad morning routine, you resist every step. You resent your alarm and hit the snooze button…

meditation

Meditation

My 8-Minute Morning Routine for Energy

There are two main reasons we go to sleep:<ul><li>Circadian rhythm: Every living creature on the planet has some sort of sleep-wake cycle</li><li>Sleep pressure: Every second you’re awake, a chemical called adenosine is compiling up in your brain. The concentration of this substance is increasing your desire to sleep</li></ul>

Sleep is The Fourth Biological Drive

There are two stages of sleep:<ul><li>Rapid Eye Movement (REM): The brain activity is almost identical to when we’re awake. In this stage, we dream.</li><li>Non Rapid Eye Movement (NREM): A dreamless sleep. During this stage, we’re calm, relaxed and the heart rate is slow and regular. There are four sub-stages of NREM Sleep: from 1 to 4, where 4 is the deepest form of sleep.</li></ul>

We Cycle Through Two Distinct Types Of Sleep

Each cycle lasts around 90 minutes with different NREM / REM ratios:<ul><li>Cycle 1: NREM (80%) -> REM (20%)</li><li>Cycle 2: NREM (70%) -> REM (30%)</li><li>Cycle 3: NREM (60%) -> REM (40%)</li><li>Cycle 4: NREM (50%) -> REM (50%)</li><li>Cycle 5: NREM (40%) -> REM (60%)</li></ul>

Cycles of Sleep

<ol><li>During REM sleep our body gets paralyzed by the brain in order to prevent us from executing on our dreams.</li><li>Sleeping helps us improve. When we’re learning or practicing something and we stop, our brain will continue to work on these tasks on the background. This passive learning process gets even stronger when we shut our eyes.</li><li>Sleep fuels our creativity. During sleep our brains build connections, nurturing our problem-solving skills and imagination.</li><li>The main function of dreaming is to help us resolve past, or current, emotional problems.</li></ol>

Interesting facts about sleep

<ol><li>Consuming alcohol to persuade yourself to sleep is a bad practice. Alcoholic beverages mess up your REM sleep and you get a fragmented sleep.</li><li>With age, our sleep efficiency declines. This is mainly because of our frequent visits to the bathroom. A simple fix will be to reduce the intake of fluids before going to sleep.</li><li>A lack of sleep can lead to a lot of nasty outcomes: diabetes, depression, chronic pain, stroke, cardiovascular disease, and Alzheimer’s disease.</li><li>You can’t sleep it off: Even if you get enough sleep to recover from last night’s party, the sleep deprivation will never heal.</li></ol>

Alarming facts about not sleeping

"The best bridge between despair and hope is a good night’s sleep."

<ol><li>Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day. </li><li>Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout. </li><li>Avoid caffeine and nicotine. The effect of stimulating beverages takes 8 hours to wear off.</li><li>Avoid alcohol before going to bed. </li><li>Avoid drinking plenty of water before going to sleep. </li><li>Don’t take naps after 3 PM</li><li>Relax before going to bed</li><li>A hot bath before bed might help. </li><li>Diss the gadgets and dim the lights in your bedroom</li><li>Expose yourself to sunlight during the day.</li></ol>

Tips for a good nights sleep

Here are the best things you can do for a good night.

mentalhealth

Mental Health

How To Have a Good Night

"Sleep is one of the most important but least understood aspects of our life, wellness, and longevity ... An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now ... neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming"--Amazon.com

books

Books

“Why We Sleep is an important and fascinating book…Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.” —Bill Gates A New York Times bestseller and international sensation, this “stimulating and important book” (Financial Times) is a fascinating dive into the purpose and power of slumber. Sleep is one of the most important but least understood aspects of our life, wellness, and longevity. Until very recently, science had no answer to the question of why we sleep, or what good it served, or why we suffer such devastating health consequences when we don't sleep. Compared to the other basic drives in life—eating, drinking, and reproducing—the purpose of sleep remained elusive. An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now, preeminent neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming. Within the brain, sleep enriches our ability to learn, memorize, and make logical decisions. It recalibrates our emotions, restocks our immune system, fine-tunes our metabolism, and regulates our appetite. Dreaming mollifies painful memories and creates a virtual reality space in which the brain melds past and present knowledge to inspire creativity. Walker answers important questions about sleep: how do caffeine and alcohol affect sleep? What really happens during REM sleep? Why do our sleep patterns change across a lifetime? How do common sleep aids affect us and can they do long-term damage? Charting cutting-edge scientific breakthroughs, and synthesizing decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood, and energy levels; regulate hormones; prevent cancer, Alzheimer’s, and diabetes; slow the effects of aging; increase longevity; enhance the education and lifespan of our children, and boost the efficiency, success, and productivity of our businesses. Clear-eyed, fascinating, and accessible, Why We Sleep is a crucial and illuminating book.

Matthew Walker is a British scientist and professor of neuroscience and psychology at the University of California, Berkeley. His research focuses on the impact of sleep on human health and disease. Previously, he was a professor of psychiatry at Harvard Medical School.

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