Published December 2021 on YouTube

Use This MORNING ROUTINE To Destroy Laziness & Eliminate BRAIN FOG! | Andrew Huberman

1. <Untitled Chapter 1>

Lewis shares his experience with brain fog and how it affected his ability to learn, while Andrew explains the impact of constant stimulation on motivation levels. Discover strategies to overcome brain fog and regain focus in this insightful episode.+

2. Where Does Brain Fog Come from

Discover the origins of brain fog and learn how to create powerful morning routines that banish it for good. Lewis explores the causes of brain fog and shares insights on how to optimize your mornings to ensure mental clarity throughout the day.+

3. Sources of Brain Fog

Discover how a poor night's sleep and the importance of quality rest impact your mental and physical health, as Andrew Huberman, Ph.D., shares valuable insights on achieving optimal clarity and well-being.+

4. Your Breathing Patterns

Discover the benefits of nasal breathing for better sleep and reduced brain fog. Learn how nasal breathing can improve oxygenation of the brain and enhance restorative processes during sleep. Find out why being a nasal breather during low-level activities can help reduce brain fog and improve overall well-being.+

5. The Gut Microbiome

Andrew Huberman, Ph.D. explains the importance of nasal breathing for overall health and the impact it has on the gut microbiome and jaw structure. He shares insights from the book "Jaws: A Hidden Epidemic" and discusses how nasal breathing can lead to better sleep, improved jaw structure, and even reverse certain facial changes.+

6. Maintain Nasal Breathing

Discover the benefits of nasal breathing for brain health and avoiding brain fog. Learn how breathing through your nose can increase oxygen supply and improve overall well-being.+

7. Pattern of Breathing

Breathwork for Immune Boosting:Discover a simple breathing technique that can boost your immune system and combat stress. Andrew shares the pattern of breathing and explains how it releases adrenaline, which signals the immune system to deploy killer cells and combat infection. Learn how to incorporate this technique into your routine and avoid potential risks.+
Boosting Immunity:Andrew shares a simple technique to boost your immune system by releasing adrenaline. He explains how this bolus of adrenaline signals the immune system to defend itself, helping to prevent illness.+
Optimal Morning Routine:Discover the ultimate morning routine for optimal brain performance and avoiding brain fog. Andrew shares his protocol and the scientific mechanisms behind it, emphasizing the importance of hydration and setting your circadian rhythm with bright light exposure.+
Optimizing Morning Light:Learn from Andrew Huberman, Ph.D. about the importance of getting morning sunlight for a healthy cortisol peak, which can prevent signs of depression. Discover how the sunlight sets various processes in motion, including your melatonin rhythm, to help you fall asleep later in the day. Don't miss out on this fundamental step for a great morning routine.+
Aligning Your Body Clock:Discover how aligning your body's internal clocks can improve digestion and overall health. Andrew explains the importance of early morning light exposure and how it signals the master circadian clock in your brain, benefiting not only your gut but also your skin, hair, and nails. Learn why sunglasses should be avoided to allow the signal to reach the master clock.+
Maximizing Morning Sunlight:Start your day off right by getting outside and exposing yourself to natural sunlight in the morning. This can help regulate your sleep-wake cycle and prevent insomnia. Find out why it's important and how to incorporate it into your morning routine.+
Maximizing Morning Energy:Discover the science-backed strategies to optimize your morning routine and boost your energy levels throughout the day. Andrew shares insights on the benefits of sunlight exposure, the role of blue light, and the optimal timing for caffeine consumption. Learn how to avoid mid-morning and afternoon crashes by understanding the impact of adenosine on your system.+
The Power of Bilingualism:Discover the benefits of learning multiple languages in early childhood development. Andrew Huberman, Ph.D., explains how being bilingual enhances job opportunities, relationships, and overall brain functionality. Explore the neural architecture and flexibility that comes with being fluent in more than one language.+
Boosting Brain Performance:Andrew Huberman, Ph.D., shares insights on the benefits of mate, caffeine, and sodium for brain function and energy utilization. Learn how these elements can enhance mental clarity and improve overall performance.+

8. Water with Salt

Discover the importance of exercise for heart health and the recommended amount of cardio per week. Andrew shares his exercise routine and the benefits he experiences from taking a complete day off each week. Lewis and Andrew also discuss the impact of distractions during workouts and the importance of staying focused.+

9. Weight Training

Discover the importance of weight training for maintaining muscle and preventing injuries as Andrew Huberman, Ph.D., shares insights on building strength and the impact it has on longevity.+

10. Basal Ganglia

Andrew Huberman discusses the role of the basal ganglia in controlling attention and behavior, emphasizing the importance of learning to resist impulses. He shares insights on the "two marshmallow" task and its implications for self-control.+

11. Meditation

Enhancing Cognitive Focus:Dr. Andrew Huberman shares insights on enhancing cognitive focus through a 90-minute workout that combines meditation and functional work. He explains the importance of visual focus in driving cognitive focus and offers a tool to enhance concentration. Learn how to overcome distractions and create amazing work.+
Boosting Focus:Discover how combining meditation and exercise can enhance your focus and attention. Learn how to optimize your neural circuits for better productivity and efficiency throughout the day.+
Mastering Focus:Andrew shares his insights on how to develop deliberate focus and create a productive routine that sets the tone for the rest of the day. He discusses the importance of eliminating distractions and shares his personal experience of implementing a 90-minute focus period in college.+
Boosting Learning Efficiency:Discover the power of focus and the "gap effects" technique to enhance learning speed and depth. Neuroscientist Andrew shares insights on how taking short breaks during learning sessions can optimize brain function and accelerate the process of rewiring connections.+
Maximizing Productivity:Discover the secrets to maximizing productivity and learning faster with Dr. Andrew Huberman. Learn how taking strategic breaks and incorporating short naps can enhance neuroplasticity and improve cognitive performance. Find out why a focused 90-minute work session can be more effective than several hours of distraction.+

12. Managing Dopamine Overload

Learn how to navigate the constant influx of dopamine in our lives and regain control of our focus and motivation. Lewis explores the effects of dopamine hits from various sources such as coffee, social media, and email notifications, and offers insights on managing this overload.+

13. The Motivating Power of Dopamine

Discover the fascinating role dopamine plays in our motivation and drive, as explained by Andrew Huberman, Ph.D. Learn how dopamine affects our pursuit of pleasure and why it's crucial to maintain proper levels for optimal motivation.+

14. Dopamine Pathways

Dive into the fascinating world of dopamine with Andrew Huberman, as he explains the two major pathways in the brain and how they relate to movement and reward. Discover the secrets behind this powerful neurotransmitter and its impact on our motivation and pleasure.+

15. Reward Pathways

The Dopamine Dilemma:Discover the fascinating world of dopamine and its role in addiction as Andrew Huberman, Ph.D., explains the science behind dopamine levels and its impact on our reward system. Lewis Howes and Andrew delve into the addictive nature of substances and the potential consequences of constant dopamine stimulation.+
Resetting Dopamine System:Discover how resetting the dopamine system can lead to increased focus, motivation, and enjoyment in life. Learn about the impact of addictive behaviors and find out practical hacks to regain control and live a more fulfilling life.+
Breaking Free from Addiction:Andrew Huberman, Ph.D., discusses the importance of setting constraints and eliminating addictive behaviors for a period of time to regain pleasure in other aspects of life. He emphasizes the role of dopamine in addiction and suggests limiting interactions with things that deliver pleasure to maintain motivation and focus.+
The Dopamine Soup:Discover how the constant stimulation of dopamine affects our ability to focus and the potential for post-celebration depression. Andrew explains the impact of energy drinks and other sources of dopamine on our brain, offering insights into why we may struggle to concentrate on less stimulating activities.+
Boosting Focus Naturally:Discover the natural ways to enhance focus and increase dopamine levels for better productivity and well-being. Learn about the benefits of pre-work rituals and the surprising effects of cold water exposure on dopamine levels.+
Dopamine and Prolactin:Discover the fascinating relationship between dopamine and prolactin in the body, and how they impact motivation, libido, and overall well-being. Gain insights into the effects of different drugs on these systems and their implications for mental health.+
Understanding Drugs and Dopamine:Discover how drugs like nicotine affect dopamine levels and motivation, and gain insights into the potential hazards and addictive nature of these substances.+

16. Safer Alternatives

Andrew discusses safer alternatives to consider, providing valuable insights for listeners seeking alternative options.+

17. Alpha Gpc

Discover the potential benefits of alpha GPC in increasing focus and offsetting mental decline associated with Alzheimer's and aging. Learn about the role of nicotine and smart drugs in enhancing alertness and motivation.Show transcript +

18. Alcohol

The Effects of Alcohol:Discover the fascinating effects of alcohol on the brain, from reducing inhibition to causing dopamine increases. Learn how some people use alcohol to help them focus, and the potential implications of relying on it as a way to regulate the nervous system.+
Exploring Cannabis Effects:Discover the various effects of cannabis on the nervous system, including its impact on dopamine, serotonin, and the cannabinoid system. Learn how cannabis can affect memory and why some individuals may prefer certain strains for specific effects.+
Neuroscience and Drugs:Neuroscience expert Andrew Huberman discusses the impact of drugs on the developing brain and the potential benefits and risks associated with their use. He also explores the importance of understanding oneself and finding meaning and purpose in life.+

19. Take Care of Your Physiology

Unlocking Mental States:Andrew Huberman, Ph.D. shares valuable insights on how to navigate mental states by taking care of our physiology. By focusing on patterns of breathing, shifting our physical state, and allowing space for subconscious processing, we can unlock new ideas and clarity in our work, relationships, and personal growth.+
The Power of Deliberate Focus:Andrew Huberman, Ph.D., shares his definition of greatness as constant, deliberate focus on self-improvement. He discusses how taking small steps towards our goals is not enough, as adversity is always present. However, he emphasizes the importance of inspirational stories in providing hope and motivation to overcome challenges.+
Attaching Dopamine:Andrew Huberman, a Ph.D., explains the power of dopamine in buffering the effort process and enjoying it. He emphasizes the importance of focusing on the process rather than the end goal to succeed. Lewis Howes and Andrew discuss the negative effects of evaluating progress solely based on the end goal and the importance of attaching a sense of reward to the effort process.+
The Power of Small Steps:Discover how small actions can lead to big results and improve productivity and performance. Andrew Huberman, Ph.D., explains the importance of focusing on actions and subjectively rewarding the harder steps in order to sustain behavior and achieve goals.+
Pushing Through Barriers:Andrew Huberman, Ph.D. discusses the importance of pushing beyond our limits, both physically and mentally. He explains how reps to failure in the gym may not be the best approach, but rather focusing on the hardest part of a process and rewarding ourselves through teamwork and internal dialogue. By understanding the role of adrenaline, norepinephrine, and dopamine, we can train our neural pathways to overcome challenges and achieve greatness.+

20. Rewiring Your Brain

Rewiring Your Brain:Discover how rewiring your brain through self-discipline and managing distractions can lead to a more focused and fulfilling life. Andrew shares his personal experiences with writing a book and the challenges of staying focused in the age of social media. Learn how to harness the power of dopamine and overcome the reflexive need for constant phone usage.+
Unlocking Creative Energy:Discover how writing and setting subjective rewards can unlock immense energy and keep you on the right path towards your goals. Andrew shares his personal strategies for staying focused and motivated, reminding us that we have control over our thoughts and behaviors.+
Unlocking Neuroplasticity:Andrew explains the importance of deliberate action and the mental strain required for neuroplasticity, which allows your brain to change and expand your mind.+

21. Goal of Neuroplasticity

Expanding Neuroplasticity:Discover how to expand your neuroplasticity and embrace learning at any age. Andrew and Lewis discuss the challenges of learning new skills and the importance of effort and focus in the brain's ability to change and grow.+
Neuroplasticity and Learning:Discover how neuroplasticity plays a crucial role in learning and how deep relaxation and rest are key to building new connections in the brain. Lewis and Andrew discuss the importance of triggers and relaxation in the learning process, drawing parallels to sports training and resistance training.+
Embracing Playfulness:Discover the importance of incorporating play into our adult lives as a means of learning and experiencing life to the fullest. Learn from the playful attitude of physicist Richard Feynman and how play can stimulate dopamine release, leading to expanded learning and enjoyment.+
The Power of Team and Community:Andrew Huberman explains how team and community play a crucial role in buffering stress, especially in children with hyperplastic brains. He emphasizes the importance of beliefs becoming reflexive and the need for self-directed plasticity after the age of 25. The deep rest phase and the release of serotonin are key elements in achieving a reset and an antidepressant effect.+