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Andrew Huberman

10/07/20

@ Lewis Howes

If you're feeling depressed, just smiling won't solve the problem; if it did, we would see much less depression today.

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Andrew Huberman

10/07/20

@ Lewis Howes

The body has a huge and profound influence on our mind, as the brain and spinal cord are extensively connected with the body.

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Andrew Huberman

10/07/20

@ Lewis Howes

The eyes are actually part of the brain and are central to our nervous system, allowing us to evaluate our surroundings from a distance.

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Andrew Huberman

10/07/20

@ Lewis Howes

Our nervous system includes the brain, spinal cord, and peripheral nervous system, which connects to every organ in our body, influencing our mental states.

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Andrew Huberman

10/07/20

@ Lewis Howes

States of mind include both brain activity and bodily sensations, creating a brain-body contract that influences feelings like depression or happiness.

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Andrew Huberman

10/07/20

@ Lewis Howes

Emotions are challenging to describe objectively, but they are deeply connected to our physical state and can manifest in our bodies, influencing our actions.

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Andrew Huberman

10/07/20

@ Lewis Howes

To combat depression, it's essential to engage in regular activities that promote mental health, such as getting sunlight and movement early in the day.

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Andrew Huberman

10/07/20

@ Lewis Howes

Breathing is a powerful tool for shifting one's state of mind because it can be voluntarily controlled and directly affects our level of alertness.

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Andrew Huberman

10/07/20

@ Lewis Howes

Double inhales followed by an extended exhale are the fastest way to bring the mind and body into a more relaxed state.

AH

Andrew Huberman

10/07/20

@ Lewis Howes

Cortisol spikes in the morning are beneficial as they help wake us up and have important health-promoting functions, while a 9 PM cortisol spike is a signature of depression and anxiety, which is problematic and associated with many mental health issues.

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Andrew Huberman

10/07/20

@ Lewis Howes

Cortisol, a stress hormone, is released by the adrenal glands and can lead to feelings of agitation when elevated.

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Andrew Huberman

10/07/20

@ Lewis Howes

Adrenaline is released rapidly into the body in response to stress, increasing alertness and energy levels almost instantly.

AH

Andrew Huberman

10/07/20

@ Lewis Howes

When adrenaline is repeatedly elevated over time, cortisol is also released, which can lead to chronic inflammation and fatigue.

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Andrew Huberman

10/07/20

@ Lewis Howes

Cortisol serves both as an anti-inflammatory and inflammation system, but excessive levels can cause health issues.

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Andrew Huberman

10/07/20

@ Lewis Howes

Chronic stress can lead to adrenal insufficiency syndrome, where the adrenal glands fail to produce adequate cortisol and adrenal hormones.

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Andrew Huberman

10/07/20

@ Lewis Howes

Dopamine is released when we pursue our goals, which is why many people feel depressed after achieving a big goal; they expect a greater reward.

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Andrew Huberman

10/07/20

@ Lewis Howes

High achievers attach dopamine to the effort process rather than just the results, which helps maintain motivation and a growth mindset.

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Andrew Huberman

10/07/20

@ Lewis Howes

The growth mindset involves recognizing that while you may not be where you want to be now, you are capable of getting there eventually.

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Andrew Huberman

10/07/20

@ Lewis Howes

Dopamine is not just about reward; it is crucial for motivation and drive, propelling us along our paths.

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Andrew Huberman

10/07/20

@ Lewis Howes

To increase dopamine release, one can practice subjective rewards through thoughts, actions, or even certain drugs, but caution is needed with substances like cocaine and methamphetamine due to their addictive nature.

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Andrew Huberman

10/07/20

@ Lewis Howes

In high-performance communities, maintaining a forward center of mass through small actions can prevent unhealthy behaviors and ruminating.

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Andrew Huberman

10/07/20

@ Lewis Howes

The key to sustaining effort in any process is to reward the effort itself, especially during challenging moments, rather than just the outcomes.

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Andrew Huberman

10/07/20

@ Lewis Howes

The subjective reward should be focused on the hardest parts of a process, reinforcing positive behavior during tough conversations or challenges, while the process of learning and adapting involves creating neural pathways that become more efficient over time, allowing you to handle challenges with ease.

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Andrew Huberman

10/07/20

@ Lewis Howes

Dopamine is not something that is externally given; it is produced internally based on our experiences and actions.

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Andrew Huberman

10/07/20

@ Lewis Howes

To bring meaning and motivation into your life, engage in daily self-conversations that reinforce your goals and aspirations.

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Andrew Huberman

10/07/20

@ Lewis Howes

Writing can be a powerful tool for self-reflection and understanding, helping you articulate your thoughts and feelings more clearly.

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Andrew Huberman

10/07/20

@ Lewis Howes

As long as I'm writing and not distracted by my phone, I know I'm on the right path toward achieving my goals.

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Andrew Huberman

10/07/20

@ Lewis Howes

Focusing on deliberate actions, like making your bed or exercising, helps you build a routine that fosters productivity and well-being.

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Andrew Huberman

10/07/20

@ Lewis Howes

Deliberate thought and action are essential for personal growth; they should feel challenging but rewarding.

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Andrew Huberman

10/07/20

@ Lewis Howes

The mental strain you feel while learning is actually a trigger for neuroplasticity, which allows your brain to adapt and grow.

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Andrew Huberman

10/07/20

@ Lewis Howes

Neuroplasticity is the brain's ability to change in response to experience, and it requires both focused effort and deep relaxation to be effective.

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Andrew Huberman

10/07/20

@ Lewis Howes

Gratitude practices can significantly enhance your mental well-being by increasing serotonin levels, which helps reset your emotional state.

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Andrew Huberman

10/07/20

@ Lewis Howes

Incorporating gratitude into your daily routine can help you appreciate your life and reset your motivation for future challenges.

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Andrew Huberman

10/07/20

@ Lewis Howes

Balancing the pursuit of goals with moments of gratitude and reflection is crucial for maintaining happiness and avoiding burnout.

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Andrew Huberman

10/07/20

@ Lewis Howes

Mother Nature has the patent for the neurochemical pathways that help us organize our lives effectively.

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Andrew Huberman

10/07/20

@ Lewis Howes

Practicing gratitude can take just one second or up to ten minutes, and it can significantly improve our well-being.

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Andrew Huberman

10/07/20

@ Lewis Howes

Engaging in challenging activities, like learning a new language, can enhance neuroplasticity and potentially extend lifespan.

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Andrew Huberman

10/07/20

@ Lewis Howes

The dopamine and acetylcholine systems are crucial for adult neuroplasticity, and stimulating these areas can induce rapid learning.

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Andrew Huberman

10/07/20

@ Lewis Howes

Accelerated language learning through implantable electrodes is currently being tested, aiming to enhance fluency rapidly.

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Andrew Huberman

10/07/20

@ Lewis Howes

Experiments show that stimulating dopamine and acetylcholine release while learning can lead to significant rewiring of the brain.

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Andrew Huberman

10/07/20

@ Lewis Howes

The pursuit of goals is linked to reproductive hormones like testosterone and estrogen, which influence our motivation and drive.

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Andrew Huberman

10/07/20

@ Lewis Howes

When we lack goals, we can feel idle, which affects our motivation and overall well-being.

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Andrew Huberman

10/07/20

@ Lewis Howes

Maintaining a balance of dopamine is essential; too low can diminish the will to live, while too high can lead to passivity.

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Andrew Huberman

10/07/20

@ Lewis Howes

Having fun is crucial for learning and growth, as it provides a regenerative quality that enhances our experiences.

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Andrew Huberman

10/07/20

@ Lewis Howes

My definition of greatness is anyone making an effort to leverage their neuroplasticity to improve themselves and help others.

"This Is Why You FEEL LOST & UNHAPPY In Life" - Fix This TODAY! | Andrew Huberman

Takeaways