Andrew D. Huberman Quotes

“A new study found that just one 5 minute deliberate cold exposure session (20C/68F; which isn’t that cold!) elevated mood and reduced negative affect and changed resting state connectivity in brain networks associated with positive affect (for the 'better').”

“As we head toward the 'spring forward' daylight savings, I am reminded how these rules are based on total lack of how our circadian biology actually works.

I believe the solution is in educating our lawmakers. After all most of them look like their health could use a boost too!”

“Books that transformed my world view and that impact my thinking and behavior daily:

1) 'The Secret Pulse of Time' by Stefan Klein
2) 'The Creative Act' by Rick Rubin
3) 'On the Move' by Oliver Sacks”

“Clarity > speed”

“Coolidge effect: mate to satiety; the point where further arousal is impossible. But replace the female with a novel one and the male immediately regains vigor and arousal.

It has also been shown for females; introducing a novel male restores arousal. The mechanism is dopamine dependent.”

“Despite what you may have heard, zero drinks is better than a few (even red wine) and the threshold beyond which health issues start to surface is 2 drinks per week.”

“Diet is not just about weight. It’s also a potent tool for treating mental health challenges: depression, bipolar depression, ADHD, schizophrenia and more.”

“Every organ exhibits circadian oscillations in function. Once you realize it's (sun)light to the eyes that sets the master circadian clock and that in turn properly coordinates all other circadian oscillations, it’s clear why viewing morning sunlight works so well to promote health.”

“Exposing your eyes to sunlight in the morning increases daytime energy and mood and improves nighttime sleep.

But it also triggers a cascade of short, medium and long-acting peptides and hormones that powerfully modify state of mind and body in other (positive) ways too.”

“Forcing exercise worsens physiological metrics of health while voluntary exercise does the opposite. The impact of the mind (and mindset) on physiological metrics is robust.”

“Hydrating properly significantly improves mental and physical performance. This is not guesswork.

The Galpin Equation:
bodyweight in pounds divided by 30 = the number of ounces of water to ingest per 15 min of exertion. (On average, not necessarily on the 1/4 hour).”

“I think gratitude is wonderful, it resets the system so that you can be in pursuit.”

“If you dread cold showers or a cold plunge first thing in the morning, you stand to benefit more, not less from the long lasting adrenaline and dopamine increase it triggers.

No obligation; there are many other tools to select from. Avoid deliberate cold after workouts however.”

“If you’re focusing on how someone else is failing, what’s wrong with X, Y or Z, you’re wasting valuable neural real estate, building less, creating less and slipping backwards. That’s the slow lane. We all have limited forebrain resources — use them wisely.”

“In a recent class I taught at Stanford University we read and applied data-supported tools on how to learn/neuroplasticity.

Among the most effective tools: periodically thinking back on material in a structured way and figuring out where your gaps in knowledge remain, reread and repeat.

It outperforms note taking. (But also take notes).

The best structure is to try and make it linear. That is, try not to let your mind skip around between different components of the learn material. That process can come later.

The first step is to get mastery over the concepts in a start to finish way. For the type of material that requires problem sets obviously you’ll need to do the problem sets.”

“It’s clear dopamine is not about reward but rather about motivation and drive, and a willingness to persist in a given mode of action and thoughts.

Thus, ask yourself:
1) Where do you get your dopamine from?
2) Is that serving to move you forward? Keeping you stuck? Regressing?”

“My understanding is that you would have to ingest an incredible amount of aspartame to make it really risky.

But if you’re really concerned, you can opt not to ingest it.

I use stevia in limited amounts, very occasionally ingest aspartame but avoid sucralose because I hate the taste.”

“No, there is no true artificial replacement for sunlight that is as good, but if you can’t view sunlight in the morning then bright artificial light would be your next choice.

And don’t forget that there is sunlight on cloudy days. It’s especially important to view that sunlight on cloudy days.”

“Pain reduces dopamine levels. Cessation of pain, however, returns baseline dopamine to levels higher than it was previously, before the pain.

Avoid lasting damage but understanding this dynamic can be very useful toward interpreting and applying tools for ongoing motivation.”

“Pillars of mental and physical health and performance:

1) Sleep
2) Sunlight
3) Movement
4) Nutrients
5) Relationships (all kinds, incl. with yourself)

Amplifiers:
Cold exposure (1-5 min, circa-waking and before exercise).

Non-Sleep-Deep-Rest (NSDR); done at any time.”

“Realize that none of us are independent from the impact of our circadian biology.

So be sure to get some sunlight in your eyes as early in the day as possible, to maintain/set circadian entrainment to the day-night cycle.”

“Some theories posit that neuroplasticity (and the associated learning) is both a local and global phenomenon.

Thus embracing 'entirely new challenges' that place us on (metaphorical) newborn calf’s legs, allows for more plasticity in other, more established circuits too.”

“Strummer’s Law: No input, no output.”

“The major effect of testosterone on the brain (of both males and females) is to make effort feel good.”

“The more I read about the similarities of kratom to OxyContin (albeit at lower potency), the more I am convinced kratom is also bad news – highly addictive and potentially dangerous.”

“The phrase 'fire together, wire together' explains the nurture in 'nature versus nurture'. It forms the basis of much of adult human behavior, thought patterns and personality.”

“The science says:
- Meditation improves focus
- Breath work reduces stress
- Non Sleep Deep Rest (NSDR) restores energy
- Self directed hypnosis can solve specific problems

Most of the tested protocols are only 5 to 10 minutes per day and lead to persistent effects.”

“This fear of death is something we all live with and struggle with, so we have to remember to have fun.”

“To set your circadian rhythm for sleep-wake cycles, daytime energy and mood etc. it’s is especially important to get outside and get morning sunlight in your eyes on overcast days. The denser the cloud cover the more, not less, you should get outside, sans sunglasses.”

“What gets reinforced gets repeated and eventually becomes reflexive.”