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Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast
@ Rich Roll
07/20/20
Takeaways
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Andrew Huberman
07/20/20
@ Rich Roll
I'm immensely grateful for my upbringing because it shaped my current work in neurobiology, focusing on brain regeneration and understanding fear, courage, and trauma.
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Andrew Huberman
07/20/20
@ Rich Roll
My lab works on issues related to regenerating the brain, curing blindness, and addressing stress and anxiety, which stem from my early experiences.
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Andrew Huberman
07/20/20
@ Rich Roll
Seeing how scientists interact and understanding that they are just people gave me an advantage in my career.
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Andrew Huberman
07/20/20
@ Rich Roll
The human brain is not optimized for making the best choices; it's designed for behaviors that feel good, which can lead to dysfunction.
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Andrew Huberman
07/20/20
@ Rich Roll
I wouldn't trade my challenging years for anything, as they provided me with valuable insights and friendships that continue to influence my life.
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Andrew Huberman
07/20/20
@ Rich Roll
The brain and nervous system orchestrate all processes in the body, not just thinking and behavior.
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Andrew Huberman
07/20/20
@ Rich Roll
Sensation is bound by the body's receptors, which perceive various stimuli like light, pressure, and sound.
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Andrew Huberman
07/20/20
@ Rich Roll
Perception is negotiable; you can control what sensations you focus on, while sensation itself is non-negotiable.
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Andrew Huberman
07/20/20
@ Rich Roll
Feelings link our emotions to bodily sensations and concepts in the mind, and animals also experience emotions.
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Andrew Huberman
07/20/20
@ Rich Roll
Thoughts can happen spontaneously or be deliberate, and the nervous system is responsible for sensation, perception, feelings, thoughts, and behaviors.
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Andrew Huberman
07/20/20
@ Rich Roll
The nervous system aims to merge perceptions of the outside world with those of the inside world, a process known as interoception.
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Andrew Huberman
07/20/20
@ Rich Roll
Impatience arises when your internal state does not match the external environment, often leading to feelings of agitation.
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Andrew Huberman
07/20/20
@ Rich Roll
Mindfulness practices focus on increasing awareness of your internal state to better match external demands.
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Andrew Huberman
07/20/20
@ Rich Roll
Neuroplasticity, the brain's ability to change in response to experience, is most pronounced from birth to age 25.
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Andrew Huberman
07/20/20
@ Rich Roll
To change your brain as an adult, focus on a specific perception during the learning process, as this triggers neuroplasticity.
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Andrew Huberman
07/20/20
@ Rich Roll
Neuroplasticity is triggered by intense focus but occurs during deep sleep and rest, making both essential for brain change.
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Andrew Huberman
07/20/20
@ Rich Roll
The brain prefers to automate behaviors through reflexive actions, which requires less energy than focused thought.
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Andrew Huberman
07/20/20
@ Rich Roll
Focus involves activating circuits in the brain that analyze duration, path, and outcome of actions.
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Andrew Huberman
07/20/20
@ Rich Roll
The dopamine system rewards you for achieving milestones and helps reinforce focused behaviors.
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Andrew Huberman
07/20/20
@ Rich Roll
Success in any endeavor is closely related to the amount of focus you can bring to that task.
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Andrew Huberman
07/20/20
@ Rich Roll
A growth mindset involves enjoying challenges and focusing on the process, which can lead to dopamine release and improved skills. Building a business or a relationship requires effort and adaptation, as our brain circuits are designed to help us adapt to various challenges.
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Andrew Huberman
07/20/20
@ Rich Roll
There's a misconception that there's a secret entry point to achieving flow, but the reality is that success involves hard work and perseverance, not just a feeling of ease.
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Andrew Huberman
07/20/20
@ Rich Roll
Falling in love with the process of achieving goals means pushing through discomfort and focusing on daily efforts and small wins rather than just abstract goals.
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Andrew Huberman
07/20/20
@ Rich Roll
Suppressing negative thoughts is futile; instead, focus on introducing positive thoughts into your mind, similar to how you would introduce actions.
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Andrew Huberman
07/20/20
@ Rich Roll
Recognizing stress and confusion as part of the journey can help you move through challenges more easily, and rewarding yourself for small achievements can enhance motivation.
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Andrew Huberman
07/20/20
@ Rich Roll
Dopamine release in response to recognizing achievements can counteract fatigue and enhance performance, allowing you to push through physical and mental challenges.
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Andrew Huberman
07/20/20
@ Rich Roll
The ability to push through discomfort and pain points can be applied to various aspects of life, as the same neurochemicals are involved in different challenges.
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Andrew Huberman
07/20/20
@ Rich Roll
The process of self-rewarding for small milestones can provide the energy and focus needed to pursue larger goals, creating a cycle of motivation and achievement.
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Andrew Huberman
07/20/20
@ Rich Roll
In high-pressure environments like Navy SEAL training, individuals who succeed often tap into a process of self-reward and internal motivation rather than relying solely on external validation.
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Andrew Huberman
07/20/20
@ Rich Roll
Learning to control your internal state through behavior first, rather than thoughts, is essential for achieving better performance and overcoming challenges. Learning how to calm the nervous system is very powerful, and the best way to do that is through a technique called physiological sigh, which involves two inhales followed by an extended exhale. This method helps to reduce overall levels of autonomic arousal quickly.
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Andrew Huberman
07/20/20
@ Rich Roll
To combat feelings of being stuck, it's essential to take action, as moving forward physically can help shift mental states and improve motivation.
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Andrew Huberman
07/20/20
@ Rich Roll
Understanding that stress can be a motivating factor rather than a hindrance is crucial; it can propel us towards action and help us overcome inertia.
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Andrew Huberman
07/20/20
@ Rich Roll
The key to managing motivation and focus lies in recognizing whether one is under-aroused or over-aroused, and adjusting practices accordingly to find balance.
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Andrew Huberman
07/20/20
@ Rich Roll
Practices like super oxygenated breathing can help individuals who are under-aroused to generate adrenaline and increase motivation.
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Andrew Huberman
07/20/20
@ Rich Roll
Physiological sighs can dilate the lungs and help offload carbon dioxide from the bloodstream, adjusting the ratio of carbon dioxide and oxygen effectively. Sometimes, just one physiological sigh is enough, but others may need two or three to achieve the desired calming effect.
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Andrew Huberman
07/20/20
@ Rich Roll
Many people need real-time tools to manage their autonomic nervous system, as it can be complicated. Unlike other bodily functions, the diaphragm is a skeletal muscle that can be controlled voluntarily, making it a key tool for calming oneself in stressful situations.
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Andrew Huberman
07/20/20
@ Rich Roll
Breathing techniques are powerful because everyone has a diaphragm, which provides immediate control over brain states. Rapid breathing can signal alertness to the brain, while slow breathing can reduce levels of noradrenaline, promoting calmness.
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Andrew Huberman
07/20/20
@ Rich Roll
When in a high alert state, our pupils dilate, which enhances our ability to focus visually on a single task while blurring out distractions. This process is linked to the brain's arousal state and can help in achieving a flow state during activities like writing or running.
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Andrew Huberman
07/20/20
@ Rich Roll
Visual focus is crucial for cognitive focus; as you concentrate on a specific task, your mental focus aligns with your visual focus, allowing for deeper engagement and productivity. This is similar to how athletes use milestones to maintain motivation during performance.
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Andrew Huberman
07/20/20
@ Rich Roll
The ability to toggle between focal vision and panoramic vision can influence our autonomic nervous system and alertness. This conscious control over our visual focus can help manage stress and enhance performance.
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Andrew Huberman
07/20/20
@ Rich Roll
Practices like yoga nidra and hypnosis can help individuals learn to relax and turn off their focus modes, which is essential for managing stress and improving sleep quality. These techniques can be particularly beneficial for those who struggle with anxiety or sleep issues.
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Andrew Huberman
07/20/20
@ Rich Roll
Self-generated optic flow, such as walking or running, can shift the brain into a relaxed state that is not achieved when stationary. This movement helps calm the brain circuits involved in threat detection, which is beneficial for managing stress and anxiety.
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Andrew Huberman
07/20/20
@ Rich Roll
EMDR, or eye movement desensitization reprocessing, utilizes lateralized eye movements to help individuals process trauma by coupling a low-stress state with the recall of traumatic memories, allowing for a healthier relationship with those memories.
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Andrew Huberman
07/20/20
@ Rich Roll
Addiction can lead to a narrowed perception of pleasure and options, making it difficult for individuals to see alternatives. Techniques that help expand their perception of time and options can be crucial in supporting recovery from addiction.
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Andrew Huberman
07/20/20
@ Rich Roll
To effectively address addiction, it's important to help individuals recognize when their state is shifting towards substance use, allowing for intervention before the behavior becomes inevitable. This requires a deep understanding of their mental and emotional states.
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Andrew Huberman
07/20/20
@ Rich Roll
Understanding what we don't see can empower others significantly.
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Andrew Huberman
07/20/20
@ Rich Roll
We need to provide individuals with tools they can quickly access.
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Andrew Huberman
07/20/20
@ Rich Roll
I don't believe addiction treatment will ever be solely pharmaceutical, as it can degrade other life aspects.
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Andrew Huberman
07/20/20
@ Rich Roll
Addiction treatment is complex and requires multiple elements, with personal contributions being the most crucial.
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Andrew Huberman
07/20/20
@ Rich Roll
Neuroscience offers tools that can support addiction treatment, but they must be structured and aggregated effectively.
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Andrew Huberman
07/20/20
@ Rich Roll
The addiction treatment community needs biomarkers to identify individuals at risk of relapse early on.
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Andrew Huberman
07/20/20
@ Rich Roll
Devices that measure autonomic nervous system regulation could predict decision-making success in individuals.
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Andrew Huberman
07/20/20
@ Rich Roll
Machines will increasingly assist us in making decisions, especially regarding our health and well-being.
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Andrew Huberman
07/20/20
@ Rich Roll
I don't trust my thinking between 3:00 AM and 7:00 AM after an all-nighter, as sleep deprivation distorts my perception.
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Andrew Huberman
07/20/20
@ Rich Roll
Learning to control our autonomic nervous system is essential for our evolution as a species.
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Andrew Huberman
07/20/20
@ Rich Roll
We are experiencing a significant poverty of attention and focus in our culture, exacerbated by distractions from devices.
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Andrew Huberman
07/20/20
@ Rich Roll
To move forward, we must regain control over our attention and break the cycle of mindless scrolling.
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Andrew Huberman
07/20/20
@ Rich Roll
The loss of civil discourse is a neurological issue that contributes to societal polarization and communication breakdown.
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Andrew Huberman
07/20/20
@ Rich Roll
Beliefs that confirm our existing views activate our reward systems, reinforcing our biases and limiting empathy.
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Andrew Huberman
07/20/20
@ Rich Roll
We need to learn to calm ourselves to truly listen and understand others, which is crucial for societal advancement.
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Andrew Huberman
07/20/20
@ Rich Roll
Teaching the next generation to regulate their nervous systems is vital for their ability to listen and engage meaningfully.
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Andrew Huberman
07/20/20
@ Rich Roll
The next generation must learn to toggle between high-stress focus and relaxation to enhance their cognitive abilities.
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Andrew Huberman
07/20/20
@ Rich Roll
We need to attach societal rewards to behaviors that promote neuroplasticity and leadership for future challenges.
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Andrew Huberman
07/20/20
@ Rich Roll
The democratization of information allows everyone to access methodologies for self-regulation and improvement.
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Andrew Huberman
07/20/20
@ Rich Roll
The empowerment of the next generation hinges on their ability to learn and apply self-regulation techniques effectively.