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

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

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

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

All audiobooks should be read by Huberman.

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

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

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

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

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

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

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

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

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

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

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

What an incredible time to be alive and curious.

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

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

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

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

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

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

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

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

This is the best podcast on the internet.

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

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

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

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

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

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

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

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

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

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

This podcast is a blessing on a Monday morning

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

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

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

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

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

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

My favorite youtube channel. I have a strong feeling that this channel will change my life.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

As a 13 year old watching this, I really respect you sharing your research to help us

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

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

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

Throwing off the phone on roof, to focus for a day !! That's the craziest thing to get focussed I've heard till now😅. Shoutout to Andrew for his devotion to focus. 🙌 Respect from India for providing us great content.

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

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

Someone recommended your podcast on Instagram while searching my way to escape the laziness and to enrich myself in productivity, and your podcast was like taking advice from a big brother "Worth every line".

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

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

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

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

Honestly we should be glad for living in an era where such an enlightening content like this is for free . Thanks a lot Mr. Andrew !

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

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

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

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

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

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

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

I was struggling with focus and it helped me to get an in depth knowledge of how focus and awareness work. I took notes of all the points that Mr. Huberman spoke of. I need to identify my focus times in the day. Learning effectively is the key to success in the information age. We need to be efficient in learning new skills at a good pace. I am already aware of the ancient yogic practices of focus and concentration like staring at something in Palm Tree Pose. Bringing the eyelids together and focusing on the tip of the nose. and have practiced them in a certain way. I even stare at the burning candle sometimes when I am praying. But scientific understanding of the underlying mechanism will help me to incorporate it into my routine in a better way. Maybe i can stare at my nose tip or pencil tip for 2-3 minutes before starting a focused study session. and repeat it 2-3 times a day. and taking out time for 10 abdominal breaths along with that. Coool!! Gratitude to Andrew Huberman.

I almost cried when i see the part about adhd, you actually read my message, thanks man, you are a great role model for me :)

Every once in a while you run into an amazing professor in college and wish you was in their class. Well class is in session! Loving the teaching from professor Huberman! Keep it coming!

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

This is the best thing I've listened to in a long time. I really needed this kind of content. I love learning new things, but I always struggle to focus. When I finish a course or video, I often feel like I didn't get the idea or get what I wanted from it. This podcast opened my eyes to the things I'm doing during my learning time that are leading to this feeling. Thanks a gain Andrew.

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

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

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

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

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

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

Dr Huberman. You are my mentor and you have made me a better human being. I owe you so much. People like you are the true gods among us. Thank you for everything. You changed my life completely.

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

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

The choice of background and Shirt color is amazing I think, it makes me focus on you which is really hard for me .

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

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

"Typical learning bout should be about 90 minutes." This episode is almost exactly 90 minutes! I was definitely alert and focused throughout most of this episode. Thank you so much for this amazing content.

I listened via spotify, but came here just to subscribe and like :]

Thank you for this content. With my adhd it's hard to consentrate and finish any podcast, but you make it easier with your calmness and clearness . had to make a new playlist for your videos as all of them are interesting.

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