歌手：英语播客
专辑：个人认知 | 修养提升
时间：2024-03-10
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whenyoureconstantlypursuingthings
eatinghighlylyalalitablefoods
engaginginverystimulatinganything
anybehaviorthatsverystimulatingtheresadropbelowbaseline
andittakesanincreasinglygreatstimulushighthresholdstistimuluze
inordertoexiteite
soifpeoplearefeelelingboredmomotivatedvideluissponsoredbyendandyoullhearmoreaboutthemlaterinthisvideo
ithinkyougotatadream
theschoolofgreatnessreallyyeahthesewelcomeedthishouseyesterdayiwokeupwithbrainfog
andiusuallydonthavebrainfog
illtellyouaboutthislittlebitforasecond
andiwentintomyspanishlesson
whatsitoldyoubeforetheminspanishclasses
andiwasjustlikeitwashurting
meliketheeveryminute
ifeltlikeimstrugglingifelt
iwasnt
werecalling
iwasntreceivingtheinformation
icouldntcongregatestuffustryingnottodo
andoshewaslikeimnotagoodspace
ineedtostopliketwentyminutes
andanxiouslikewascalledleddayimcurious
wheredoesbrainfogcomefrom
andhowcanwemakesure
thatwehavegreatmorningroutinestosupportus
sothatwedonthavebrainfogallthemorningorlaterintheafternoongreatgreatquestion
thetherearealotofsourcesofbrainfog
themostobviousonewouldbeapoornightsleepokay
andhesleepofcoursebeingthemostfundamentallayerofmentalandphysicalhealthmeanyoudontsleepwellforonenight
youreprobablyokayfortwonights
youstarttofallapartthreefournights
you
yourreallyadegradedversionofyourselfineveryaspect
ifmotiontionalityisofabilitytodomostanythingisoffhormonesesstartsuffering
sosleepis
isfundamental
butassumingthatyousleptwellthereareanumberofthings
oneisyourbreathingpatterns
youoftengettingintodiscussionsofbreathing
butthisisaslightlydifferentone
thanwepatinthepast
youahalotofpeoplehavesleepapia
theyarenotgettingenoughoxygenduringtheirsleep
ortheyaremouthbreathingduringsleep
thesedaysitsbecomeumpopularinsomecirclestotakealittlebitofmedicaltape
andandtakethemouthshut
andtolearntobeanasalbreather
andthereisexcellentevidence
nowthatbeinganasalbreather
mostofthetime
aslongasyourenotspeakingoreatingorenercisinghardenoughthatyouwouldneedtobreathethroughyourmouth
umthatitsbeneficialtobeanasalbreatherforacoupleofreasons
firstofallifyouarenasaldeliberatelynasalbreathingduringtheday
对的
thetendencyisthatyouwillnaasalbreathethatnightwhichtendstoleadtolesssleep
aponia
lessmouthbreathingduringmimiddlenight
andlessbrainfog
whybrainfogwellduringsleep
anumberofrestortivemecessesoccur
butifyourenotgettingenoughoxygenintothesystem
thebrainisliterallybecominghypoxic
andalotofthecleaningoutmechanismsthegomfllaticsystem
itsbetterastheyrecalleddontgetanopportunitytofunction
aswellastheyoughtyou
soyouwakeupinthemorning
yousleptyournormalmostsixtoeighthours
butyourefeelingkindofgroggyandoutofit
andofcoursetherecouldbeotherreasonsthatyoureexperiencingbrainfogumentment
maybeyouknowforpeoplethatdrinkalcoholthanibefore
maybetheyhadalcoholforpeople
thatmaybetheyateameal
thatwastoolargebeforesleep
maybeanynumberofreasonsright
butumgettingadequateoxsituationofthebrainduringsleepiskey
solearntobeanasalbreathandforthoseofyououttherethatsaywellIIhavedevivisempstemlongpeoplethinktheyhavedeviatedsystems
theproblemistheyrenotnasalbreathingenough
thescienceisactuallycanlearntodiilateifyounasalbreathing
uhexercisingwhilenasalbreathingwillkindofdependonthesport
thatifyouboxoffintimetheirstheneedtodoAHoryouknowkindoflikeextailonimpact
ithink
soIIdontthinkanyoneshouldtemperwiththeirnormalbreathing
ptivnsasitrelatestosportorsinging
or
oryouknowactivity
butwhattaltalkingaboutiswhenyourejuststandingaround
whenyourewalkingdownthestreet
anylowlevelactivityworkingyourdesk
yeah
youshouldbenaasalbreathing
andbreathingregularlythatwillreducebrainfoginmanycases
absolutelyexinteresting
wheniwenttoindiatostudymonittation
becausejustfiveyearsago
nowilearnedthatthemonksbreathroughthekeepthemmouseshutalldaylongyouknowtheirmouthareshut
theybreaththroughthenose
unlesstheyreeating
theyrehavingaconversation
theirmouseareshut
andtheyseemtoalwaysjustbeveryrelaxed
andyouknowsharpenwithit
theyprobablygetgreatsleep
anditsinterestingasyouweresayingthesesymptomsbreathingintothemouthpoorsleep
irealizedtwodaysbeforethisbrainflagdayIIwasvvegasatthecannelofight
andistayedup
reallylateitwasdayghsasavings
butistayedupwaypastthetimewason
onearlyflightback
ijustdntdntgetalotofsleepin
intwentyfourhoursbefore
thenihadagoodnightsleepthenextnightwiththenextday
sotwodaysafterthepoorsleep
andforthelastmonth
ivebeenbreathingthroughmymouth
becauseihadumasurgery
wherehadthreeimplantsormissingteathor
soihadthreetiananumrodsinabonegraraft
soicouldntkeepmymouth
thatihadtokeepitopenabreed
becauseitwasjustpainful
somabebethosecombinationsandpoorleleepcobonusbeforeandandbreezeofthemouthiswhattauseditseeismakessensetomeseemsverylikelyandinvegasousyouvegottheairconditioningyourebreathinglotadriyerinthemiddlelethenightyouthingisabouttheimunesystem
sothewehearaboutthegut
microbile
yesandandindeedwehaveuaalotofmicrobiotathatliveinourgut
youcanhavehealthyorunhealthymicrobiota
itsessentialpartofourbiology
itisitofsupportsthenervoussystem
theimmunesystem
andallofthat
butifyouthinkaboutthegut
thegutamviouslywhen
whenwethinkaboutthegut
wethinkaboutthestomach
butofcourse
itrunsallthewayuptothemicrobisewewehaveamicrobiomum
wehaveanasalmicrobiome
amouthmicrobiome
wehaveAAicthrollmicrobibium
andinwomentheresavagginalmicrobiomum
andthemicrobibiumarethesebacteriathatmaintainahealthyideally
ahealthyconditionofthenewcocostlelining
sowithoutdoingawholeelectron
animmunesysteminyourprimarybarriertoinfectionsofallkindsbacteriaofvirusesinparasitesisyourskin
youhaveacut
yourskinyouyouremoresuceptitableright
buttheseareyourentrypoints
youactohaveanoculularlialaltotoyears
two
twoitsmamalylyitsmainlyeyes
noseandmouth
thepriprimarysitesofentryforinfection
thenosehasafilter
wherethemouthisjustlikeyouresuckingin
inthatsright
sothenoseactuallyisbetteratscrubbingorfilteringoutbacteryofvirusesandwillleaparastesasideforthemoment
butthenisthemouth
andsobeinganasalbreatheractuallyisbetterintermsofcombatingdifferenttypesofinfections
allkindsofinfections
andtheresawonderfulbookaboutthisumthatwaswrittenbyacoupleofmycolleaguesthatstanfordifpeoplewanttodoadeepdive
thebookiscalledjawsahiddenepidemic
andthetheauthorsarepoll
l liicand
sandrakon
andithasaforwardbyjerrydiamond
andanintrobyrobertsusulskysystemseriousheavyheittersonthisbook
andittalksabouthownasalbreathingdeliberatelynasalbreathingduringthedaydayadsstosleleepatnightleadssbetterdawstructurethatactuallycreatesmorespaceforthetongueontheroofofthemouth
and
andtheteeth
theyhavesomebeautifulandnotsobeautifulimagesoftwinsthatwereraisedapartonewasanasalbreatherandchewalotofhardfood
food
foodalotofusingofthejobatcheeyourfood
youknowreallyknowingonfoodisactuallygoodforthejawwereasthetwininthesetwinstudieswerewentofftoculturesorareasoftheworld
wheretheywereeatingalotofsoftfoods
thereis
thereareexamplesforinstanceofkidsthathadallergiesumtoapethamster
theresoneexampleandthechangeinthiskidsfacewententhahavingaveryattractivefacetoaextendedyouknowtheiceandthetrooprightbecausethesinusesareallchangingshape
nowthebeautyofofthissystemisthatwhenyouswitchtobecominganasalbreather
theentirestructureofthefaceandjawschangeandtheeyesbecomelessrurubythisbookdocucumentthisitsexversetoitsreversible
comeonitisreversible
wow
itevolvesalittlebitwork
oneofthethingsthatyoucandothatskindoffuninalittlechallengingisjustonyourjogsareonthetreadmiller
anykindoflowlevelldiobebesideswimmingjustnasalbreathing
andonlygoashardasyoucanstillmaintainnasalbreathing
itsveryhardforthefirstfewsessions
butbythesecondweekorthreatweek
youactuallydiscoveredthatyouhaveagreatercapacitytoexerciseandmyfriendbrandmckenzewhosadonealotofaworkonthissesitworksofleleperformersintermsmssingsingers
operorsingers
butalsoathletesandhesonealotintermsmsuusingasibreathingduringexercise
butthatthepointisthatifyoudeliberatelynaasalbreathe
evenwhenemailingortexting
youalsoavoidwhatscalledemailapinior
whatweshouldcallnowtextopiniontheyvedonestudies
wherepeoplearetextingintheirholdingtheirbreath
soyourecuttingoffoxygensupply
sothatithinktheimportantthingtobringusbacktobrainfogisthatyouwanttogetoxygenintothesystem
andideallyyourebringingthatoxygenintothesystemmainlythroughyournoseandnotthroughyourmouth
itdoesntmeanthatbreathingthroughyourmouthisaterriblethingtodoitjustmeansthatmostofthetime
youwanttobebreathingdeeplyandratherslowlythroughthenose
maybeanywherefromfourfivebreastperminuteIIdontholdldmetooclosetothatnumber
butyouwanttobebreathingslowlyindeeplythroughyournose
mostofthetime
soarethetwenty
twentyrorightrightrereaakingeatingatingshtwentypercentyearday
youresprinting
youregoingtohofandpopthroughyourmouth
thatyourewaitlifting
youredoingmarshallarts
youredoinganything
thatrequiresbreathingthroughyourmouthandortoperformbetterthanjustobviouslydothatright
butumtherestofthearretime
try
trybrebretheyournoseasmuchaspossible
thatsrightandwhyyousleepthatsrightanditalsohelpswithearinfectionsandthingsthatworksisthewholesystemwhenyouhearear
noseandthroat
youahtheyournoseandthroatdoctorsentitsbecausethewholesystemofdrainagedgefromtheearsnoseandthroat
buttheyruntogetherlikeabunchallowrivers
thatalldraraintothesamelocationthemicrobiomethenosestayshealthier
ifyourenaszalbreather
ifyourthemouthisaterriblefilterforvirusesmeaning
thingscangetinincausedproblemsmostofthetimeandillststartwiththethropeticklikesomethingsomethinghappeningthere
therehappenitsthatsthatlittleeachthing
thatstheuhwhatisthattickle
itstheneussoliningofthenucossoliningandtheyreuronsthatsitrightbelowtherethatarenowgettingexposedbecausethemucossoliningisgettingwarnaway
orthechemistryofthemucossoliningischanging
whatsthebestwaywhoreversethat
thatwhenststarttofeelilltiticklingandthrowoutahwecanlooktoourgooduhgoodfriend
wellcouplethingsuhslowdown
whateveryouredoing
obviouslywecangetsome
ifyoucangetanicehotshowerbathorsona
andthengetintobed
andtakegettenhoursasleepepwouldbebeal
butif
ifrehadthe
thenealify
andyou
yougotthatourfriendwiimhalhumpracticessomethingcalledtumotebreathing
itsometimescalled
andthatgoesbyothernamesaswellandtheresabeautifulstudythatwaspublishedinthejournal
procesesofthenationalacademysciencesisthisispeurereviewedwork
showingthatifyoutaketwogroupsofpeople
youinjectthembothwithequaleye
abacteria
whichmakesyouveryverysick
butonegroupdoesasimplemeditation
andanothergroupdoesbreathingofthesortthatalldescribeinamoment
thatwmandtwomootightbreathandotherpeoplehavehavetalkedaboutactuallyforcenturyyogggatingthesysteent
yeah
ahwhatyoudowhatitinvolvesishyperoxygatingthesystem
yeahyoureleaseadrennalinfromtheaddreinalglance
whichrightwouldsitrightaboutyourkidneysandadrrenalinisthetriggerforanumberofdifferentimmunesystem
uhcelltypestocombatinfection
andwhattheyfoundwasifpeopledoaparticularstyleofbreathing
priortotheinjectionofecolaitheyareabletoagreatlyavoidfever
andrereasetheamountofinflammatorypsytocoinesthingslikeillsixintoluluinsixseta
andincreaseaniineflammatorysokindslikeinflamintenitsreallyreallywonderfulstudy
thepatternofbreathingisreallysimple
idoitanytimeimstartingtofeellittlewarnout
orlikeimightbecatchingsomethingorifiwaswasaplaneeandsomeonearoundmeseemliketheywerentdoingsowell
orijustinfeelinglittlewarnoutanduhforgime
becausethattheresnootherwaytodoit
butjusttodoit
butitinvolvestwentyfivedeepbrethsinthroughthenoseinthiscaseoutthroughthemouth
andsssothisisacasewerebreathingthroughthemouthisappropriatesointhroughthenose
outthroughthemnout
andattheendofthatexcellingallyourrare
holdingyourbreathforfifteentosixtysecondsdontfighttheimpulsetobreathe
whenyoufeelattheimpulsebrebreathbreathing
andthenholdyourbreathforaslongasyoucan
untilyoufeeltheimpulsetobreathe
obviouslydontdothisnearwater
believeyourenotafew
peoplehaveactuallydieddoingthis
becausetheydiditinabathuborbeforeumguguidingunderunderwaterwater
please
pleasedothat
butpleasebasicallyiwantyouitalltwentyfive
but
butdontgosomethinglikethis
啊啊啊
ahsobigdeepbreathrightandicanalreadyfeelyoumkindofheatingdingupthatsthereleaseofageninglyfeeling
hybroxigatingatingreleasingajournalinajrenalinisthesignalfortheimmunesystem
todeploythesekillercells
andthesecellsaregoingcombatinfection
andwedontoftenthinkaboutthatfact
thatstress
actuallyisthegosignalfortheimmunesystem
wealwayshearstressdepletesimimmunesystem
andthatstrueifyouremachronicicsystem
andthatstrsarephphomomicallygoodatcombatingstressers
andthentheystop
theyrelax
andboomtheygetsick
becausetheadrentalinsignaldrops
theotherwayyoucoulddothiswouldbetodoanannicebathorreallycoldshoweryougettheadjrenalinrelease
thatsbasicallytheeffectoftheice
icouldulalshowertheadjrenalinerelease
somepeoplewilldowellbydoingashortHIITworkoutyouknowhithighintensyinternaltrainingworkout
becauseagainitsagenrenuinesonotadepletingworkout
butyouknowtwelveminutesofasprintwalksprintonemysprintareverydifferentinyourspringsisthatyouactuallysprintorfashioninguhnotinmybestbestdreamuhbutthankyouforthatmorethatsforsure
notnotmybestbestdream
butnot
butthankyouforthatuh
sothisissomethingthatioccasionallydoifimtravelingjustreallykindofwarndown
illdoitilllldo
maybetwoorthreeroundstowhatijustdescribed
anditsitallboilsdowntoajouruinereleasaseasyoucantellbythisepisodewecanalwayscountonandrewforsciencebacktipsandadviceonhowtooptimizeourselves
andafterthisconversation
iwassoinspiredmyselftoactivelyseekoutaproductthatwillhelpimprovemydaytodaylifeandtodayssponsorisandleandawardwinningappthatharnessesthepowerofsound
towillimproveyourfocusleleepandoverallmentalhealth
then
thenyougiveyouaquicktourofthisappletakesintoaccountthecurrentamountofoutdoornaturallightinmylocation
theweather
myheartratemywakeuptime
and
andmyactivleleveltocreatesoundscapeinrealtime
justformenowangleusesAItechnologytounderstandyourexactneedsandenhanceyourstateofmindthroughsound
whetheryouneedtogetsleepconcentrateonthetaskathandorunwindafteralongdayandelegenerates
personalizedsounscapesinrealtimethatarecustomizedtoyouanglealsointegrateswithapplewatch
orerringandalexaallowingyoutodeepinitspersonalization
iuseitwhiledoingsomeworktopersforminterview
andiwasabletozzinandgetintointodeepfocusedstate
ifyouwanttotryupforyourself
iworkedwithateam
andandletogiveyouahomemonthforfree
withfullaccesstoangles
sounsforationlibraryandfeatures
ifyouwanttotryitforfree
rightnowheadtohandlethatioslashlewistograbyourfreemonthsnowletsgetbacktotheinterview
thatasasweallallashotofagenuineitersystemsignalstheimmunesystemtoturnonanddefenditself
todefenditself
gettingsickthatsright
andthisiswhypeoplehaveevertakencareofasickchildorasickrelative
youcangogogo
youdonteatit
dontthinkseyouenouyouknowselfcare
andyourenotgettingsicknowofcourse
ifyoureexposedtoenoughviralload
whereyoureexposedtoenoughofabacteria
whereyoumightgetyou
butthisisthesortofthingiwoulddo
ifiwasfeelingalittlebitofathroattakekenalowrundown
buttheniwouldalsodotheshower
makesureyougetsomedecentfood
andyegetgetagoodsleep
sosowhatsrourouineineningtheultimatemorningandeveningroutinetosetyourbrain
yourmindupforautimtiveperformance
andnotgettingbrainfogokay
umiwilldescribethatuhbylistingouttheprotocolfirst
andthendontgivesomeofthescientificmechanrommsecondisbecauseinthepast
whathavetendedtodoisthengivethemechanism
andthengivethemetocols
iknowsomepeoplethislikeyouenoughfortheseacademicguys
justgivemethegivemetell
justtellmewhattodo
butifpeoplewantthemechanism
iyetobehappytofleshthatout
yes
ishouldsaythatwhatiwillmentionisnoteverythingidosofferinsinceigetup
andlikemosthumans
iusetherestroom
andihaveaglassofwater
idonotsaysoifidesclistingevery
everyrightfootleftfooootstepthroughthemorning
but
butthethingsthataregearedtowardsgettingthemindintoaproperplaceforme
illdescribeasasmyroutine
igenerallygetup
somewherebetweenfivethirtyandseventhroughthemorning
dependingonwheniwenttosleep
notsuperregularaboutwhenigotosleep
umbutgenerallythatsbetweententhirtyandmidnight
yeah yeah
itriedavoitthatminighthour
butumhappenssoigetup
ahwesee
iuserestaurant
mydrinkssomewater
idothinkthathydratingisveryimportant
yes
ahsoiwill
ihdrinksomesomewater
andthenthefundamentallayerofhealthistosetyourccadinerhythm
thesimplestwaytodothatistogooutsidefortenminutes
andgetsomebrightlightinyoureyes
illjustlistedoffsomeofthethings
thatpeoplealwaysaskwhatifyouwakeupbeforethesunriiseswellsimplerule
ifyouwanttobeawaketurnonasmanybrightlightsinyourhouseaspossible
butthenwhenthesunesesoutcomesout
excusemegetoutsideandseesomesunlight
youdonothavetolookdirectlyintothesun
butyoudowanttogetoutside
outofshadecover
ifyoucan
dontwearsomeglasses
ifyoucandothatsafelydonttryanddothisthroughawindow
donttrytonegoateatemeonthispointpointallwhataboutawindowwthefililtrationofoftheimportantwaylengthoflightthroughthewindowisjusttoohigh
andsoitwouldtakehoursforyoutosetyourcccdibecauseyouwanttodothis
becauseonceeverytwentyfourhours
youregoingtogetapepeakincourtisall
whichisahealthypeak
youwantthatpeaktohappenearlyintheday
becauseitsetsupalertnessfortheremainderoftheday
umtherearereallynicestudiesdonebymycolleaguesinstanfordpsychiatryandbiologydepartment
showingthat
ifthatcourtisallpeeksstartstodrifttoolatetheday
youstartseeingsignsofdepression
andactuallyawellknownmarkerofdepression
soyouwantthatquarisallalalmoststressedoutkindofthetheisbeginningihavealottodofeelingthatsahealthything
youwantthehappeningearlyintheday
umthesunlightwillwakeyouup
andwhatsreallycoolisthatovertimeyoullstarttonoticethesuunlightwakingyouup
moreandmore
thesystembecomestunedup
ifyoumissaday
itsnottheendoftheworld
becauseitsaaswecallaslowintegrdingsystem
butdontmissmorethanoneday
andifyouliveinanarea
whereitscloudydysidejustjustthatthe
theununthephotoonscomingthroughthatcloudcoverarebrighterthanyourbrightestindoor
doorghtsts
if
ifliliininaverydarkregionoftheworld
oritsunsafepurelyimppracticaltogetoutsideinthemorning
yeah
thenitmightmakesensetogetasunrisesimulatoroneoftheselights
buttheytendtobeveryexpensive
whatirecommendpeopleuseinsteadisitjustaringlight
aringlight
thisisacase
whereyoucanbassyoursystemwoumsogetthatmorninglight
thatthisisitsetsanumberofthingsinmotionsuchasyourmileltonandrhythmtohappenensixteenhourslatertohelpyoufallasleep
iwouldsaythisisthefundamentalstepofanygoodmorning
andifyoudontdothisenough
youaremessingyourselfupinanumberofways
becauseitsmesswithdigestion
alsoyeah
soeverysellingyourbodyhasatwentyfourhourclock
allthoseclocksneedtobealignedtothesametime
soimagineaclockshopwithlotsofdifferentclocks
andyoudontwantthemalarmingoffatdifferenttimes
thissunlightviewingorbrightlightviewingearlyintheday
iwouldsaywithinthirtytosixtyminutesofwakingupforabouttenminutesorifitsverycloudymaybethirtyminutes
orsothatactivatesaparcularlartypeneneuron
theeeyeledtheintrtrinicicpphotosensitiverettenganglingandsaleofpeoplewantonwiththatupsignalsalsthecircadadanclock
whichisrightabovetheroofyourmouth
butthatthatthemmatercircaddianclock
thatthenreleasesofunshersignalsintoyourbody
whichallhappenedveryfast
andeveryselsellingyourbodyoftunetotheexactsametimereferencepoint
thatthatyoursystemcanworkasaniceconcertofcellsassupposedtoaddawack
没有youreguthasaclock
yourliverhasaclock
yourheartcellhasaclock
everyskincellhasaclock
andforthosethatarenotincentivizedenoughbythecourtesesallstuffinalltheotherthings
actually
thereplunishmentofstemcellsintheskinhairandnailsisactivatedbythesystem
sohairgrowsmorereadilyumskinturnsover
andnailsgrowmorequicklyum
becauseyouhavestemcells
literallycellsthatreleasemorecells
thatbecomenewhaircells
therearenewskincellsandnewcellsthatmakeupthenails
sosoinhairandnailsalsobenefit
andithastobelightexposuretotheeyes
whenwetalkaboutallthesethingslikethegutintheskinatsetoristemptoyousayoh
itssomelightontheskin
no
itsactuallyonlycanbesignalthroughtheeyes
becausetheclocklivesdeepinthebrain
thatmasterclock
andyouneedtosignaltogettothatmasterclock
sodontwearsunglasses
ifyoucanavoid
ifyoucanavoidwearingsunglassessafelyright
therearepeopleforinstance
whohavemacacologygeneration
andwhohavetoavoidbrightlights
andtheyknowthis
becausetheareoptomologiestellsthemuhifyouwearcorrectivelensescontacts
evenifithasUVfiltrationthatsfineinfactifyouthinkaboutwhat
whataeyeglassoracontactlensdoesisitfocuseslikeontotheeyeactuallyonthered
onthemac
theeyewerehaslookingthroughawindowfilter
itit
itfocusacertainamountoflikecominginevenifitsaveryclearwindowsogooutside
ifyoureglassesfine
ifyouwearcontextfine
andyoucangetoutonaporch
andbeyouknoweastfacinginthemorning
whenthesuncomesupgreat
youdontneedtoseethesunacrossthehorizon
butideallyyouseethesun
whenitsitwhatwecalllowsolarangle
itsnotdirecrecoveroverheadifwawaitorthreehoursandafterwakingup
umtogetrightlightinyoureyes
youaresettingyourselfupforacomplicatedsleepweikecyclethatleadstoalotofwhatwecallinsommoniaumahsothisisimportanttodointhefirstsixtyminutes
wakingupgetoutsidetenminutes
youdonthavetospeedinthesun
butyouwanttobeabletolookandseethesun
right yes
itoktobeintheshader
youwantthesunihittingyourskin
itdependsonhowbrighitissoinincessthismorningiwillgobecause
becausewhereilivetheresalotoftreecover
butisawthatthesunwas
wasuhtherelotlotshadodows
butitwascasstinganicepatchoflight
uhinthestreetrightfronttmytiimtheweirddothatwalkedouttherewithmycoffee
uhactuallyidelaymycoffeewaswithmywaterinthemorning
illtalkaboutwhydelaycoffeeandiumandIAmeaningagainstthetree
iconfessssiwastextmessagingpartforpartofyeah
youknowforgivemehumanandcatchingthesunlightcominginthroughmyeyesforafewminutes
iallowmyselftoblank
obviouslyyouknowknow
knowtheressasafetytytimetojooolowerhorizonthatintenseyeah
wehaveabuiltinsafetymechanism
whichisifyouneedablankinclosriyesclosierze
yeah
butyeah
igotsunlightinmyeyes
igetthewordlooksformyneighbors
buttheyknowmeum
andtheydoitsomesometimesylljoinmeanimalswillnaturallydothis
theyllmigratetothesun有sothenIIgoinsideitstenminutes
umorsoseemslikealongtime
butitissobeneficial
andtheninsideifiwanttobeawake
itryingturnonasmanybrightlighasican
oneofthebigmistakesthatwevemadeinthelastfewyears
asa
asacultureresisassumingthatbluelightisbad
duringthedaylotsofbluelightisgreat
becauseitthatsthethebestsignalforthesecellsthatwakeupyouryoursystem
itactivtesallsortsofimportanthormononepathwaysandwingingfulnesspathways
whichitcanreducebrainfoginsomesense
sureitsintheevening
thatyouwanttoavoidbluelightsandbrightlightsofanytimewecantalkaboutthat
butoksothenicomebackbackinandthenidonotnotinkcaffeinerightaway
thatitsimportant
inmanywaystodelaycaffeineenough
sothatyoucanclearoutsomeofthechemicalsignalsinthebrainandbody
thatleadtoa
thatleadtoafeelingoffatigue
soatthelonger
yourewaagingthemoreamoleculecalledadendencinebuildsupinyoursystem
andwhenyousleep
youpushthatadendencinelevelbackdown
whenyouwakeupinthemorning
thatadendencinelevelcanbezero
butoftentimes
yourestillsomehangingaroundcaffeineisinadennsineinetatansyblocksAAdenessinefunction
itsalittlemorecomplicatethanthat
butthatseffectivelywhatitdoessoifyouwakeup
andyouvegotletssaytwentypercentletsmakethisisarbitrary
buttwentypercentofyourdennoscineisstillhasntbeenclearedoutthatsortofadrowziness
thatyouwokeupwiththenyougo
whenyoudrinkyourcoffeeandyoucrushthatthatuhabilityofadendencinetohavethateffect
butithasntgoneaway
sothatwhenyourcoffeewearsoffmidmorningnowthatadendencineisthere
andyoufeelliketheresamedmorningcrashoranafternooncrash
soidelaymycaffeineintakeforaboutninetyandideallyahundredandtwentyminutesafteriwakeup
becauseinthatwayyoubringyourdendennesineleveldownveryverylowtozero
andthenyoudontgetthisreboundcrashintheafternoonforyears
iwouldgetthispostlunchcrash
andithoughtmaybeimmeaningtoomuchforlunchteteperalywasormaybeammeaningfoodsturnedout
itwasallrelaadedtomytimingofcaffeinesoandyoursystemlearnshowtowakeupnaturallyyougettheaturalalisallallinjunrue
giveitthetime
giveitthetime
andpeoplehatethisonebecauseitsitslittlepainfulforthecaffeeadticsbutimaprettyseriouscafeinadticandiembraceacethatandllllyoudalsomakesthejoyofthecoffeesomuchgreatwawawaitingforthatsaysysiwhhsaymuchmuchIIthatthatrelatestothedobeaininstestemIIdontgoingtotalktoeitherisometimeswilldrinkherebymutiinsteadottttaisacoucouhhoranythingmutaisIIdontreallylikesweetstufftoomuchisaysomuchseyeahahwwish
idontsayeverythingsinsultythingsIIlikeyouareromoteforanumberofreasons
idontlikethereallysmokymots
and
andmydadsargeningteens
icouldgrewupdrinkingmottabutyouknowbespking
butwehavefourwordsofparents
wellitsnotaspeak
poorlysoheyourdadfloent
hesfloent
comeiknowparentshowareyouthatsacrime
isandititsacrime
wellitsnotacrime
icommitted
ilovemyacrime
wellbilingingalparents
pleaseencouaseyourchildrentolearnmultiplelanguages
musicians
parents
theyourcase
whateverseenenpeoplewhoplayguitarincollege
letsyousaytheirlivesarebetterthaneveryoneelse
whatarethebenefits
aswerejustasasightpoint
hereijusttalkingaboutmuti
whatarethebenefitsoverlearningtwolanguagesinearlychildofdevelopment
wellonlylearningone
wellprobablymultiplebenefitsinadditiontothepracticalbenefitsandinlifeandopportunity
opportuniment
action
relarelationship
soabsolutely
andittheresuhthereswellinrelationship
opportunities
ifyourewhaeverwithsomeone
iwasinarelationshipfor
forseveralyears
withsomebodywhowasforfranceandspokefrench
andsoieventuallypickedupsomefrench
icouldunderstand
buticouldneverreallyunderstandthesudltyofthehumor
andsotherewasalotthatwecouldshareunfortunatelytely
sothereremultiplereasonstodothat
thatvingtheremanymanyreasonstolearnlanguage
butfromabrainperspective
imeanyouvegotthisasweseeneuralarchitecture
theseareasofthebraintheyrevovotedlangugubut
thenpremarilyilyontheleft
but
butitreallytheresfunctionalityonbothsidesandthoseareaslikeatatemplateforwhateverlanguageareexposedtoyoucanpackalotmoreintothatneuralrealestate
ifyoulearnmultiplelanguages
andthataffordsyouaflexibilityatbetterlangulelearningnewlanguages
soyouknowthecircuitsthatarelatinbased
soyoucanlearnfrench
asasADandandspeakenglish
andthenfinditeasiertospeakitalianorlearnitalian
finditeasiertolearnfrench
justlikeifyoulearnhowtoplaytheobooasachildum
theguitarisactuallygoingtobeeasierforyoujustbecauseofatheneuralcircuitsforunderstandingscalesandpitch
andthesekindsofthings
youcantellthemlotofmusician
yeah
thosearethere
soithinktheresatremendousutilitytoookay
butthethetteis
isforthecaffeine
themarttealsotendstobefrance
neverapleasanttopic
butitssomewhatofarelaxitivewhichithinkkeepingdigestionandlushshingyoursystem
anditcontainssomethingcalledgluckedonlikepeptideoneGLP
oneGLPwonissomethingyouregoingtohearalotmoreaboutintheyearstocome
itsactuallynowinclinicaltrialsforthetreatmentofdiabetesandobesity
itenhancceslifepolicies
theconversionoffatinenergy
andit
itsjustso
sothatmeanhelpsyouburnfathelpsyouburnfathelpsyouweshouldbecareful
becausesometimesthisgetstrickyuhithelpsyouutilizefatasanenergysource
imnotneedingasurerightwhethernot
notyouvisiblylosefatornotwilldependwhethernotyoureinancolororedeficit
but
butithelpsshuttlethedirect
themetabolism
letssaytowardumusingfatstoresasenergyresource
whichisverygood
anditalsohassomeindirecteffectsonbloodsugarregulationthroughtheinsultedmanagementpathway
andthatsinmartatescffeinetornocaffeofoftenitscacaffeine
andoftentimesitcanbeveryhighcaffeinethewoman
ilikeatmostatleastsaidnocaffeuntilninetyminutesafterrightrightsoimnottouchingmutineuntilninetwentytalkingaboutcoffee
isweweretalkingaboutcoffee
sometimesimdrinkingcoffee
sometimesimdrinkingcoffee
andimreallyjustgoingforireallyhavethemute
ireallyhavethemuttaandthecoffee
and
andlike
likejust
justoneminuteotherummotiiskindofnicetoo
becauseit
itcontainselecorallight
soitsnotasdepleting
yeah
youknowthehydriningyetwhatyourneuronsrunonsodium
putmagisumandpetassium
thatshowneuronsfire
sodiumionsrushingintothecell
ifyourelowinsodium
whereyourehydratedyourbrainisntgoingtoworkaswellwellsocaffeineintheformercoffeeisgreat
butyoushouldprobablydrinktwovolumesofwaterforeveryone
volumeofcoffeeyoudrinkinordertohydrateandalotofpeoplefeelgittery
whentheydrinkcaffeine
ortheyfeellightheaded
ortheysuddenlygethungry
oftentimesthatsbecausetheyresodiumdepleteitumthinkthinktwenty
twentytwo
ithinkwerealsogoinghearalotaboutthevalueofsalt
oftisanessentialnutritriandobviouslypeoplewithhypertensionshouldnotbeconsumingingmuchsalt
ttheresalotlotgoodgoodciencenowtosupportthefactthatifyourefeelinglightheaded
oryoufeellikeyouhavecalledoncalledlowbloodsugar
oftentimestakingalittlepinchofsuultputtinginsomewaterindrinking
thatmaybewithsumit
youusedtoadjustthetasteofthesuddenyouyoureshakingstabilizesyoufeelmorealert
whybecauseasalt
saltandwaterhaveaninterestingrelationship
itincreasesbloodvolumeandoftentimes
thenyouregettingmorebloodflowtothebrain
simplybyincreasingyoursodihumantake
butsosoithinkworremorehasgotalotofthoseincreandmontydoesnthaselectoralizeditdoesnthavesalt
butforiwouldsayforanyonethatsthinkingabouttheirmorningroutineandbrainfog
youknowtheresnoreason
whyinyourmorningwater
youmightjustputalittletinypenchassault
andifyouredrinkingalotofcoffeeinanyformororcaffeineinanyformat
shouldsaythenyouwanttobesure
youregettingenoughsodium
umandyoullnoticethatifyoudrinkalotofcaffeine
thatyoullcravesodium
andthisasawholerelationshipinthekidneyandaldostery
and
andwedonthavetimetogointoit
butialwaysmakesurethatifimdrinkingwaterandwithmycaffeine
thatialwaystrytoputalittlebitassaultandokay
andtheresalotofsuttlingcompaniesnowspinningup
wedonthavetothrowoutbrands
thatialwaysitareselfinsaltsolution
thisis
thisisbecomingbigbigyeah
okay
sowaterbrightlight
nocaffeing
untilninetytwentyminuteswasnextawaterresultokay
andthenitsaquestionofwhethernotimtrainingthatdayornotuh
soidobelievegettingexerciseisimportant
ithinkthedatahavingreviewedthedataandtalktouhanumberofexpertsonthisinparticularumtheresaguy
whosreallyterrificum
youmayknowhimadoctor
andygalpinwhosdownexexellateforltitenexcellentexercisephysiologists
butalsoifyoulookacrossthemmassofstudiesonexerciseandhearthealth
therecoupleofingsthatbecomeaclearoneisthateverybodyshouldbegettingonehundredandtwentytoonehundredandfifty
andmaybeevenonehundredandfiftytoahundredandeightyminutesofsocalledzonetocardioaweek
thisisthekindofcardiovascularexercise
whereyouredoingwork
youcouldhaveaconversation
butyourekindofhadthethreshold
whereitsnotsupereasytohaveaconversation
andwerenottalkingsprint
thattheresjustamiractiveeffectsonhearthealth
youknowvascularhealth
alloverthebodygotmicrobbiomuscuscskilllittlestability
mentalhealth
allthesekindsofthings
soihavearoutine
whereieitherwaitrinforanhourinthemorning
oridoaportionofthatweeklycardio
andimjustalternatewaitringonedaycardio
thenextweeyrik
andthenonedayaweekidontdoanything
idontdoanyexerciseorthoseaweekyouexerciseyeah
andimiseddaysyouknowoccasionallybecauseofscheduledorotherschedulesorappointments
imighttaketwodaysoff
inevergosevendays
ialways
ipersonallydowellhavingacompletedayoffinweeweek
butthehourofexerciseityouasyouknowfivetenminuteswarmupup
andthenits
itshardworkyouknow
andidont
thisisanewthingthatwecangetintowhatitalkaboutdoberamine
butidonotallowmyselftochecksocialmediatextmessage
phonecalls
andlatelynotevenmusicwhenitrainedforreasonsthatwecangetintolaterimreallytryingtogetfocusedonwhatimdoing
andimtryingtoextractthegreatestamountofjoyfromtheprocessinitspurostform
sosoimnotbnNItrynottohavethephoneoccasion
illusemumusicorlistentoapodcast
causeits
itssuchgreattimeto
todo
sosodontwantwantsay
sayineverdo
butmostofthetimeimtryingveryhardtojustdoing
exerciseyeah
okay
itdoesntmatterofyou
youknow
runswim
bikegrow
ahyouknowpeoplethesedayscandokellstanicsorweighttraining
orsomethingthatsortthewaittrainingthingisinterestingbecausemusclebuildingasideitsveryclearthatfivesetsaweekpermusclegroupiswhatsrequiredtomaintainmuscle
andthisistrueformen
thisistrueforwomen
andobviouslyinyoungkidsyoudontwantthemwaittrainingwithheavyloads
becauseitcouldshutdowntheirllongbonegrowth
thatsthemyth
orthatwhattheysayanyway
butiknowkidsaredevelopinganyway
right
soiwantto
toleavethat
tothe
tothecoaches
todecidethatintheparents
butthinkforpeople
peopleare
areinlateteens
earlytwenysandonword
itsreallyimportant
ifyoulookatlongevityalotofthemajorinjuriesandearlydeaths
andnotjustdutoaccident
butyouknowchronicillnesscomesfrompeoplefallingandbreakingahit
justnotbeingstrong
andsoithinkbeingstrong
regardlessofwhoyouareinportin
sothatsfivesetsperweekminimum
permusclegroupandprobablymoreliketenroutinessplayout
differently
soidomything
peoplehavetheirthing
soitrytoexercise
oridoinninetyminuteworkabout
andifiexercise
wecouldtalkaboutthat
theniwouldshowerandnewmyninetyworkminuteworkabout
butsomesometodothethenineminuteworkabout
firstfirstthatsgenerally
whenimstarartingtodrinkthecaffeineandtheninetyminuteworkaboutisaseriousnonnegotiabletimeinwhichidontallowmyselftobeontheinternet
imnotcheckingemail
imnottextingmyphoneisoffoffoff
andnotyourenotonairplanemode
and
anditsaprocessoflearningtofocusandlearningtodowhatwecallnogofunctionsinthebrainswehaveanareathebraincalledthebazzleganglierthatcontrolgofunctionslikereachingoutforapen
andnogowhichisresistingtheurgetodosomethingandthesearecircuits
thatareveryimportantforlearninghowacontrolattention
andforconerallingbehavior
younganimals
puppies
humansdontdonogo
verywell
youknowthetwomarshmallow
yeah ok
thetwomarshall
youofferedkidsuhuhtomarmarshmillolow
yousayyoudontknowyou
yougettoomarshmellows
andsomekidscandoitthatspure
thatsanogotask
youresayinghowwellcanyouresisttheurgetojustgoandeatthemarshmallow
andthereareanumberofthingsthatmimicthisanothernogotypebehaviorwillbemeditationforinstince
whereyousitdownitskindofpainfultositrorossityourthoughtsaredrawingyouoff
youreremembersomethingyouneedtodo
andyourresistingthetemptationtogetupanddosomethingelseandsothisninetyminuteworkaboutisakindofcombinedmeditation
butalsofunctionalworkforme
soformethatcouldbewriting
itcouldbeplanningapodcast
itcouldmeanumreadingitssomethingthatskindofhardandthethingsunderstandaboutthisninetyminuteworkaboutisthatyoushouldexpectsomefrictionearlyonisnotlikeyoujustflipaswitch
andyoureinthatittakestimetimegetgetintothisfocusmode
andthroughoutthattime
yourbrainwillflickerinandout
andtheresaoooolthatcan
canuseenenhanceyourfocuspriortothisninetyminuteworaboutoutandactuallydothissoundsalittlecrazy
butitactuallyisgroundedandreallygoodneuroscience
whichisthatyouplaceacrosshatshowthatyouknowjustttaratsomedistancestanceapipiceofpaper
andyouforceyourselftostareoutitandnotblinkforaboutthirtytosixtyseconds
andwhatyouredoingisyourerampppinguptheneuralcircuitsinthebrainthatdrivegonogoandharnessingyourvisualattention
yourfocus
yourefocusing
visualfocusdrivescogniantfocus
andforpeoplethatdontexcited
auditoryfocusdrivescogniantfocus
visualfocuseddrivescogniantfocus
yes
thesetwolittlebitsofthatwecalleyesareasapeopleprobablyheardmesaybeforearetwolittlebitsofbrainthatareoutsidethecranyalphalltheyretheonlywaythatyourbrainknowswhattodointermsofwhethernothdayornightwhosoutthereitstup
butitsalsoamechanismbywhichyoudrawyourattentionalsystemsintofromkindofeverywhereyouimaginespotlights
justkindofmovingaroundbringingthosespotlightstoacommonlocation
andthenintensifyingthatspot
嗯
andsincemostworkinvolveswhatwecallexteracceptinglookingoutsideourselves
thisisverydifferentthanlyyouknowsittinginmeditation
whereyourefocusinginternally
becausewhenyousitdowntowork
you
youcantwant
wanttoforgetaboutyourheartbeat
andhowyourfeetelelonthefloor
andyoureback
andyouknowmynews
sawsomethingyouwanttobeinthework
andsoido
isaidattimer
andiforcedninetyminutesofthisanditanditsreallytoughlywithsomedays
days
somedaysiitsanythingtogo
getsomethingoutofthefridge
and
andupanddistractmyselfandoccasionallyifail
iwillgetupandgodosomethingandwhereilookatmylife
idofaultersometimes
butifyoucanlearntodothisninetyminuteaboutimbackconsistentlyyoucancreateanamazingwork
youcando
youwilldoyourbestwork
andwhatsreallywonderful
isitsnotjustabouttheworkthatyouperforminthataboutwhatendsuphappeningisreallyspecial
thissortofcombinemeditationworkbooutasimcallingithasthiseffectofyouareactuallytuningupandmakingyourneuralcircuitsforfocusandattention
bettersothatafterthatokyouflipontheinternet
youcheckcyoureemailyouredoingtextmessage
youprobablyhungry
nowimhungry
ifihave
haveexercise
ieatmymealatbymylunch
itendtofateraboutlaunchmostdays
but
buthapphappens
thenisafterlaunchorsomethingyoudecide
oh
knownotimgoingtositdown
andandreadsomethingorimgoingtodosomemorework
butimonlygottwentyminutesyoucandropupinlikealaser
itsbecausethecircuitshavelearnednedyourecognizedthatstate
itsiguessthetheanalogywouldbeyoudoyourhardestworkoutinthemorning
andyou
youmabeitsaskilllearningperiod
iknowbecauseyoutoplaceprofessionalsport
andthenintheafternoon
itsgoingtobehardtorecreatethatentireninetyminutessession
butyougobackandcandrillill
andyouyourerightthere
becauseyournervoussystemrecognizesyourerightthere
and
andsothatsAAwholypartofmymorningasreallyisthesunlightviewing
anditssomethingisveryhardtobuildin
butactuallyschedule
itjustasiwouldaszoomcall
andanditsreally
itscoolbecausewhenyouthenforincence
ifyouhaveasocialinteraction
wheresomeonecomesyouandtheysayivegotsomethingtodo
andyousortdistracacororsomethingineedtotellyou
youwillnoticethat
youcanquicklyintensifythatthatwhatwecallattentionalspotlikeneuroscience
andsoitsaskill
andihearthesedays
alotaboutattentiondeficitandtroublefocusingandindeed
somepeoplehaveclinicallydiagnosedetentiondeficit
iwantyouknow
knowtheirresourcesforthemididawholepocastonADH
butmanypeopledonthaveattentiondeficitintheclinicalsense
theycreateditbecausetheyneveracactuallyughttheirbrainhadtofocuswereverylong
andthethephonesittingrighthere
andtheresdistractioneverywhere
andthenofcourseitraisesallthesequestionslikepeoplesaywouldyoulisteninmusic
itssonowhitenoise
therearealotoftoolsandtricks
sometimesmusichelps
sometimesinmusichinder
sometimesbeinginacafecanhelpsometimespuresilenceoppsitsitsreallyindividualanditsreallycontextdependence
idontwanttogiveupaprescripptive
butthatninetyminuteworkabout
ificandoallthosethings
andthengetthatninetyminuteworkabouttheneatmylunch
ifeellikethesystemissettomaketherestofthedayevenbetterbecauseweoftenhearabouttheperfectmorningroutine
butwerenotthinkingabouthowthatroutineinfluencestherestofthedaysroutine
yeswhendidyoustartimplementingthatninetyminuteumoffocus
wellthatthiswholethingarounddeliberberatefocusreallystartedfrommeincollegebecausetomakealongstoryshort
iwasnotaverydisciplinehighschoolstudent
ibarelyfinihedschoolIIeventuallygotmyacttogether
umiwenttocollegeumafterthefirstyearididverypoorlyumileftwhentocommunitycollegecameback
anddecideditwastimetogetserious
soithiswasallprecellphone
becauseimfortysix
sixnowsoiusedtositdownatmydesk
iwouldallowmyselfitwascidsback
thentwodifferentcds
therewasaransoenCDandabobdlenCD
thosewastheonlycities
iallowmyselftolistentoihadmycoffeemywater
andiwouldusethebathroom
theniwouldnotallowmyselftogetupfortwohoursifwouldjuststudywell
andthereweretimes
whenispentalottimejustlookingatthetipofmything
wonderingifthiswasevergoingtokickinbutIIrealieded
icouldget
justgetfifteensecondsoffocus
inoticedthaticouldfocusbetter
soitsnotlikesetsinrepsinthegym
wheretheresafatigue
andyouforinstanceifyoudotenyetimakingthisup
idontdothesecounofroutins
buttencentsoften
itsveryhardtomaintainthat
outputtwentyminutes
lateriknowwsthatwithfocusitssomethingthatyoukindofdropintoagroovenowafteraboutninetyminutes
itsveryhardtomaintainthat
andtheresAAlotofdatashowingthat
theseninetyminutes
whatarecalledalltredeinrhythmsnowmuchofourlifeisbrokenupintoninetyminutecyclesandninetyminutelearningbeoutsareverygood
andthereareacoupleotherlittletricksofpeoplereallywanttogetandseeumtheressomereallycooldatathatwerepublishedthislastyear
umincellreportsonwhatarecalledgapfaxokay
sowhenyoulearnsomething
itswhethernotaphysicalskill
oryourelearningalanguage
letssayyoureworkingonusentencescesinspanish
becauseyourereallylearningspanishasweknow
andyourereallydrillinghardhardderyoureworkingat
itturnsoutthatifyoustoprandomlyeveryonesinawhileandtaketensecondsandjustdonothingthebrain
thishasbeennowdemonstrrybybrainimaging
thebrainrunsmanyrepetitionsinsideofthatlittlerestblockoverthematerialthatyouweretryingtolearn
andthespeedoflearningandthedepthoflearningismuchfaster
sothesegapeffectshavebeenshownforphysicalskill
learninglanguage
learningmath
learningmusic
itsseta
andthisisthesameprocessthathappensduringsleep
sonormallyyoulearnsomething
duringthedayyoutryandlearn
yougotosleepandduringsleep
theresarapidreplayoftheinformation
andthatswheninsocalledneurroplasticityrewiringofconnectionsoccurs
theselittlegapsthatyouredoing
thatyoureinsertingatrandomnoteverythreeminutes
orsobutjustsetrandomtakingthesetensecondsgrahapsyetgiveyoumanymorerepetitions
soitsifevertherewasalittle
wasitlikeacheecodethatwastheycalledinvideogames
idontplayvideogames
butacheecoatitsthisthateveryoneswhyyoujuststopanddonothing
youdonttocloseyoureyes
andyouregettingmorerepetitions
andthenyougobackintoit
sosomepeopleliketodothat
andthenwereaboutdonewiththemorning
butiidberemissed
ifididntumsaythatialwaysafterlunchdoatentothirtyminute
eithernonsleepdeepasorhypnosis
whatdoesthatdoforyouwellwhatitdoes
isitatleastwhatthedatashow
becausetherearenowbeentwostudiespublishedlastyear
oneinsellreports
andibelievetheotherwasalsoinsalllreporttsprejournalexcellentjournal
showingthattwentyminutenaps
嗯orthingsofthesort
thatijustdescribedthehipnosis
idescribedallowtheneuralplasticity
thatwastrigger
duringthatlearningabouttooccurmuchmorequickly
andsopeoplelearnfaster
interesting
yeah
andforsomepeople
anapisntafeasiblething
somepeoplesayareaappsgoodorbad
ifyournapinterfearswithyournighttimesleep
itsbad
ifyournapdoesnotthenitsokay
andnapthataresurethanninetyminutes
soanynapintertwentythirtyfortyfive
butcertainlylonongerthantyminutes
aregoingtobebetterthannapsthatarelongerthanninetyminutesforreasonsrelatetosleep
soikindofendsthemorning
andthentherestofthedayjustdependsonwhatshappening
andithinkit
itstoovariedtodescribe
butidosuggestthatpeopletryandgetalittlebitofsomelightasthesunissettingintheeveningoratlateafternoon
dependingontimeayearorwhereyoulivesayingpracticebecausenowyouresendingtwosignalstothatmasterterircadatingclockofwhentheresmorningandwhentheresevening
sothatclockhasawhatwecallamorningandaneveningoscelaattersoifyoucangivemoresignalsthanthesystembecomesmorerobost
italsoensuresyoualittlebitagainstsomeoftheexposuretoanighttimebrightlightforreasontolateintored
nosensitivitysogooutsidefortenorfifteenminutes
checkfineifyouneedtocheckyourtextssasatextmessages
doitoutfrontofyourbuildingdingyourhome
thatsgoingtobeverygood
letsgookay
thatstheultimatemorningroutineforyou
thatstheultimatemorningroutineforme
thatspeoplemightsaywhatyoureonlyworkingforninetyminutes
butiwouldwageyouthatinthatunitementsfocussedbetterinsixhoursofdistractioninthatninetyminutes
imaccomplishingmuch
morethaniwouldaccomplishinthreefourhours
thatstheoftendoasecondninetyminuteaboutintheafternoon
butveryfewpeoplecandomorethanthreehoursorfourhoursofreallyfocusedwork
oh
andimtimeaboutrealwork
imnottalkingaboutumyouknowcheckingthingsorbrainstormingwithpeoplewhichisalsoalotoffunandcanfeellikework
butimtalkingaboutcreativework
imtalkingaboutumhardmath
imtalkingabout嗯workingonaproblem
whereitactuallyfeelslikestrrainfriction
andimtalkingaboutnotgettinguptogetadrinkofwater
evenifyourethsty
ahimtalking
imimean
thisisa
yeah
thisisveryitsalittlebitmassichisticbutthepayoffishuge
yeah
becauseofwhatyouaccomplish
butalsobecauseofyourabilityto嗯
reinforcethosecircuits
sothatthosecircuitscankickinforsixminutes
whenyouneedtodosixminutesofsomethingfocusintheafternoon
soonecomesyouwithaspreadshetandsaysthisdoesntmakeanysense
doyouwanttodothis
doyouwanttoflytothis
meaningthatyouregoingdoingyou
youcanjustlaserinandtakecareabouteverything
andthenyoucangorightbacktowhatyouweredoinguminaveryseamlesswaythatscool
yeah
canyoutalkaboutyoumentiondopaminealittlebit
canyoutalkaboutdopaminefocusandmotivationandhowtomanageourdopamineinehit
becauseitseemslikeeverythirtysecondworkgettingdopaminenowwhetheritsdrinkingcoffee
haan candy
socialmedia
paangingsingsonthewatcheswhateverisitsadopamineoverloadandfeelslikeyessohowdowestaymotivatedandmanageddopamamineatthesametime
yeah
greatquestion
thedopamineisthemoleculeofmotivation
thedoleculeamotivationasosolutelyimeanforyearsandyears
peoplethoughtdopaminewasaboutpleasure
thedopamineismainlyaboutcravingandmotivationanddrivethetheresasimpleexperimentthatillustratesthat
butuhiwouldbemimissed
ifididntmenmenuhtwoexcellentresourcesuhforpeoplethatwanttolearnalotaboutdopamine
thesewouldbeperhapsinteresting
peopleforyoutotalktoyoudirectly
thefirstisabookcalledthemoleculeofmorewhichisallaboutdopamine
uhtheauthorslebermanIIdontknowhimpersonally
butilovethebook
iwishihadwrittenit
uhthesecondisdopaminenationfindingbalanceanceintheageofindulgenceandtheauthorthereisonaympkyLEMKEum
shesamedicaldoctor
psychiatrist
andrunsthedualdiagnosis
addictionclinicatstanfordsoflemerson
shesacolleagueIIconsiderherfriend
andsheisumworldclasssecondtononeshallthingsdopamineasitrelatestestoaddiction
sowonderfulreadsum
andsoalotofoneimgoingtotalkabout
aboutiskind
kindofperphrasingelementsfromtheirbook
soiwanttobeclearum
soherestheexperimenttaketworats
yeah
yougivethemalever
theycanpress
andtheycangetfoodoutofthatlevel
theycangetumheat
ifthetheircagescold
theycangetallsortsofthings
thataregreatforreat
includingamatetomatewithiftheypressthislever
bothratspressthelever
justfinenowyoutaketakeawaydopaminefromoneofthoserats
youcanactuallydothatbyumusingAAAtalxin
thatcankilloffallthedopamineneurons
okaytheresanequivalentexperimentthatsbeendoneinhumans
butitwasanactuallyoccurringdeathofthese
ofthesedopamineneurons
muchinthethesamewaythatdokinsonsonsdestroysdopamineneurons
whatyoufindisthatbothrsorbothpeoplestillexperiencepleasurefromfood
fromsex
fromwarmth
whentheyrecalldfromcool
whentheyretoowarmitssettera
however
ifyoutakethatrat
bothrats
andyoumovethemoneratlengthawayfromthelever
sotheyhavetojustdoalittlebitofwork
littlebitofworkinorderdepressthelevel
oryoutakeahuman
whohasnodopamineneuronsorverylittledopamine
andyoumakethepleasurfulthingalittlebitmorechallengingtogettotheoneswithnodopaminedonotpursuepleasureatall
thatsjustoneexampleofwhatnowarehundredsofexamplesintheneuroscienceliteratureshowingthatdopamineisthemoleculeofpursuitcravingmotivationdriveyouknow
pickyourfavoriteword
sodopamineisagoodthinginmotivationinprovideditinproperlevels
yes
thatsright
ok
ifyourdopamineisdepleted
youwillfeelnotmotivated
nowtheresadoublelightsortherebecausemanythingsasyoumentionedaccuratelytriggerdopaminerelease
looksseeingpositivecommentacomment
food
themorepastiableoffood
areallytastychip
comparedtoasliceofapotato
thats
thatspake
butdoesnthaveanythingonit
onetrulyreleasesmoredopaminethantheother
icouldlistoffanumberofthings
butwehaveabaselinelevelofdopamine
uhnicketeenforinstanceincreasesthatbyaboutfiftypercentmoredopmine
dodoomineisreleasedyouhavetwomajordopomaminepathwaysinthebrain
theresonerelatedtomovement
onerelatedtoreward
thatisbroadlyspeaking
thereareothersaboutbroadlyspeakingthesocalledmisolympicrewardpathway
andthentheotheronewe
wedonthavetothroughoutnames
butnowwhatjustconfusedpeople
butyouhavetheserewardpathways
anddobomeansinvolvedinmovement
sonicketeen
aboutaboutfiftypercent
entincrease*
hundredpercentincreaseadoubonemattheamphetaminethousand
orevenone
oh
thousand
thousandfoldincreasetohugeincreaseindopomineiswasitssodicicted
soaddicted
butwhathappensafterthatbigdopamineincreaseisthatthebaselinelevelsofdopomaminegobelow
whattheywerebeforeandlow
thatdropisbelow
baselineisproportionaltohowbigtheincreasewasbefore
thatswhyitssodicictedtostayonthesethings
thatsrightwell
andthatswhyifyouregettinglotsoflittledobabmanhitsfromthingsaswecallthem
youregoingtofeelkindofdepressed
andthosethingsdontfeelasrewardinganymoreoaynoweventuallyhissystemcanreset
ifyoudontindulgeletmegiveanexample
thisisatruestory
example
ihadrespectfortheindividual
idontwanttorevealhisname
butumintalkingaboutdobammansomeone
iknowumhasachild
umkidisinhistwentyties
hewasasadecentstudent
excellentathlete
reallycharmingnicekid
iknownhimsincehewaslittle
andhereachedapoint
wherefriendsaregraduatehighhighschool
hewenttocommunitycollege
andhekindoffizedoutofthat
hewasntintothat
hegotthisresumewithmyearlierstory
heitwasworkingajob
butthenhewasntfeelinglikeworking
andhewasconvinced
hehadADHD
andhewasdepressed
andhestarttakingoffdownthepathofmedication
whichbytheway
hehavehelpedmanymanypeoplemostofthemedicationsforADHD
bytheway
weare**sthatincreaseddopamme
becausedodoomamanincreasesfocus
increasesmotivation
anditincreasesdriveessentiallythewillingnesstogetintoactioninpursueofgoals
justlikethetherpsthathavewoul**nine
orthehumansthathaveopopaminepursue
theoneshavedepleadedoppaminetonotsothisguywhoisarealstory
umwasstrugglinginamajorway
soaboutthreemonthsago
hewaswatchingalotofvideosonline
hewastexinglivesmainlyplayingvideogames
videogame
videogame
videogames
buthewasntreallyenjoyingthemasmuchmuchmore
andonethingyouseewithpeopletheyDHDistheyactuallycanfocus
iftheyarereallyinterestedinsomethingwhybecause
becausethedopamylevelsareelevated
andtheyreabletofocus没有
heheardaboutthedopaminesystem
andonhiswork
anditalkedtohim
andhedecidedtodowhatsomepeoplecalleddopamaminefast
butforhimthatmantnovideogames
andhedidtwoweeksofnoscreens
whichatfirstithinkwasagonizingforhmygosh
itsnowthreemonthslater
itsalelesonsonmonthslater
iactuallytalkedtohisparenfortodayworkingfulltimeoffallADHDmet
hehasagirlfriend
iifthatsrelatedornotprobably
becausehesgodislifetogetheralittlebitmore
whichisattractivefeature
isopposedtosomeonewhosyouknowspiringout
doingnothinglivinghome
whichfranklyisanunattractivefeature
regardlessofyouknowbofriend
girfriend
whateveryeah
hesveryfocusedonhiswork
hesexcitedbythings
andheallowshimselfashortperiodoftime
eachday
whereheplaysvideogames
andheenjoysthemagainlikeneverbeforethereisasimpleexplanationforthis
whichisthathisdbomaminesystemisreset
heswhenyoureconstantlypursuingthings
eatingphightlypalitablefoods
engaginginverystimulatinganything
anybehavior
thatsverystimulatingtheresadropbelowbaseline
andittakesanincreasinglygreatstimulus
highthreshoallsstimulusinordertoexcite
soifpeoplearefeelingboredunmotivated
unstimulatedmostofthetime
itsbecausetheyareoverindulginginthings
thatkeeppoundingthisdopaminesystem
butthe
butthebasellineofdopamineineisgoingdowndowndowndowndown
nowtherearefewhacksthatcanactuallyhelpandonatalksaboutsomeofthesein
inherbook
themainthingistoifyouare
ifsomeoneisengaginginanytrulyaddictivebehaviororsubstanceorabehavior
thatjustdoesntfeellikeitsthatgreat
butyourefindingyourselfdoingitcompulsivelyteissomeexamplestestingingragram
iliitmyincidenttimetotwohoursperday
whichitselfjustsoundsalotimagrownadult
andispendtoon
andbutidoalotoftimenowbutimtryingtoputoutcontentthatseducational
sometimesithinktomyselflikeimagrownman
andimdoingtwohoursdayoninsurdent
wellthatsalotofwherewespendourtimenow
butifyouallowysofourhoursadayonsocialmedia
andiprobablyfindthatitsyouyouresclling
yourenotevensureing
yourelookingforlikewhatamidoing
yeah
ijustwaetedthistimeexactly
andwhatyourelookingforsomethingtojoltthatbaseline
soyouwanttolimitthosebehaviorsorinsomecases
ifitgetsreallyseverelikeitwasforthisindividual
youwanttoeliminatecomlatelyforthirtysixdays
ideallyitsthirtydays
nowthisisthesameprescriptive
thattheygivealcoholics
heroanadticsssetareathatbutsomeofthose**s
ofcoursehaveactualwithdrawsymptomsthatcanbeproblematicup
youknowthesedaysimnotapotsmoker
ivenever
iveneverlikedked**soralcoholkindoflockedoutthatway
butumyouknowtheresandimnottryingtodemonmiize
imnotpassingjudgment
butyouknowcannabisforinstanceisprettyprompimperomminentuse
andalot
andimnottrpeopletheideaathirtydays
withoutthatisthatithinktheyprobablysaytheycoulddoit
butitwouldbeverychallenging
but
butandimnotheretotellpeoplewhattodoalright
thenresaboutabout**s
alcoholoranything
buttheideathirtydays
daysnointeractionwiththatthing
personbehahaororinallsortsofthings
sothatyoucanenjoyotherthings
iliketosayyouknowaddictionisaprogressivenarrowingofthethings
thatbringyoupleasure
andifimayenlightenmentisaprogressiveexpansionofthethings
thatbringyoupleasure
rightallofthathingesonthisdopomaminesystem
soyouhavetobeveryjudiciousinyourinteractionswiththings
thatdeliverpleasure
orelsetheywillsoonnotdeliverpleasure
andtheywilldiminihyourpleasureforeverythingelsethatsothewayaterthingaboutthisisjustasetupconstraints
andasimstealingonaswordsleftandrightforgimeonashesmanymoreimportantthingstosay
andshesaysthemuchmoreequantlythani
butshesaysyouknowwedontgiveourkidschocolatecakeforbreakfast
butwe
wesortofunderstandthatdesertcomesatacertaintimeofdayandaftercompletingcertainthings
butweforsomereason
wejustallowourselvestojustdiveintothisimmensedopaminecensorylandscapeofsocialmedia
thesocialmedidiisisntcomcomyou
youandmesay
oh
likelooseputsomethingup
theresthat
thatsjustgreat
butthentheresalsoalotofviolentstuff
politicallyintensestuff
theresalotoffriction
theresalotofjoy
andyoureessentiallygoingtothedopaminecornival
andandsoyouneedtorestricttheamountoftime
andespeciallyifyouresomebodywantstogetworkdone
andyourworkisnottheyouknowsocialmediaandunpointingatsocialmedia
butthiscouldbeanything
anythingtheyenjoyuhfoodforininceyoudontwanttooverinlginhighghlyalybablefood
itsjustbadforus
weknowthisforanumberreasons
sothekeyistotakethisjobuingsystemmset
setitupforyoubebeto
tobemotivated
andfocusinthewaytodothatistomaketheexperiencesaroundthatthingthatyouwanttobemotivatedtodoalittlelessoralotlessexciting
对不对
thisisiswhydont
dontlistentomusicthesedaysorchecktextmessages
welliminthegym
andsometimesilistentoabookorapodcast
butireallytryandjustbejustworkout
includingwellimrunning
whybecausethesedayswearelaringindopamine
weregettingdopaminefrombecauseenergydrinkweredrinkingokaybigincreaseindopamine
iforgettheactualnumbers
ithinkitsonepointeighttimesincrease
andsomeofthemhavealtircinewhichisadopaminecreekerorbecauseofthemhavecaffeinewhichalsoincreasesdopamine
whichiregulatedopaminereceptors
soyouregettingitfromtheenergydrdrinkplusitsthevideogameyoureplaying
plusyourewithyourfriends
itsjustadoomaminesoup
whichsoundsgreatexceptthatotherthingsthatyoudoafterwardsaregoingtoseemunderstimulating
andyouregoingtothinkicantfocusonthis
yeah
soialsokindofwonder
whethernotyourehavingtroublefocusinginyourclass
becausethecannelofightwasthatauss
itwasandsayyeah
hesamazing
hesamazing
iamAIamaboxfan
fandcrazy
andhe
ifyouaddedlikebuildaboxer
youdbuildhimlikethatjusthishead
hisshape
edyeah
thatrightanywasjustlikethewarofthecrowdandthejusttheenergywasamazing
yeah
yeahthatsgreat
theres
thattheresabeautifulstory
unfoldingtherewith
withhim
yes
sothatcouldbeittooyouknowtheresakindofaletdown
andsoithinkit
itmaybehelpfor
forpeopleunderstandthatthepostparofmdepression
thatpeoplefeelafterabigcelebration
itsreal
thatsreal
andifyoujustwaitalittlewhilethatsystemmorereset
youdontinecessarilywaitthirtydays
butifyoujusthadagreatparty
youshouldexpecttheyllbealongtaleofjoy
butthenyoumightfeellittlelow
alittleunderwhelmed
andifyouregoingtotoTTdownandyinganddoworkandyourefindyourselfnotthatfocused
youmightwanttothinkaboutsomeofthebehaviorsthatleduptothatwork
butimreallytrytogetintomyworkinafocusedwaybymakingthetheperiod
rightbeforeitsalittleboringfranklygoingoutside
gettingsomesunlikedrdrkingkingmttaitsoundslikeaprettyboringlife
rightitsnotlikebllastingbunchofmusic
andgettingreallyempedup
butimabletogetanicepeekofdopaminedduringthatworkabout
andithinkthatsafuntionaldopamamineincrease
andthenafterwardsyesindeedtheresadrop
nowtheressomeotherhacks
andimhonesttalkedabout
andagainwecanlookourfriendwithhhfotherpeoplehavedonethisalthoughthiswashappeninglongbeforewmthereisabeautifulstudypublilishintheeuropeanjournalofphysiology
showingthatgettingintocoldwater
sothiscouldbe
beldshowercould
couldicepathcouldbeanynumberofdifferentplungetypethingsorocean
orwhateverthatpeopleyouwanttouseforanywherefromthreetosixminutes
createstwopoint
five
fivex
increasindopomaminethatlastmanyhourssotouniquestimulus
becauseitsnotlikeaspikerinitdropsitslikealongarc
increasingyourbaseline
dopamineincreasesalertiness
emuland
andwellbeingsometheydidblooddrawsinthestudiesthatisarealdata
wellthey
theywasntconjecture
theyreallyknowthis
andtherearesomecasesofpeoplewhowerefullblownaddes
orpeoplewhoarestrugglingwithADHD
whostartdoingregularcalledwaterexposureyouknowthreetosixtimesaweek
threetosixmonthsatatime
anddiscoverthathowtheyactuallycantfocus
becausetheyregettingthatdopomaminincrease
yeah
this
itwasfascinatingmen
itsreallyinterestingitome
becausethatdobenmeanyouknowcomingupinneuroscience
ivebeeninthegamealongtimenowalmostyouknowgossia
almostthirtyyears
butjobenmeanwasalwaysthoughtofaslikepleasure
butits
itsconfusing
becauseits
itsassociatewithpleasure
butitsnottheactualexperienceofpleasure
andimmediatelyaftersesex
immediatelyafteranypowerfulexperience
thatsaverypleasurfuldopaminesystemccrashdown
yeah
whatiwasinthebodywhendocumentcrashesuahtheresanintererethingthingthathappens
becausetheresanhormoncalcrashdown
ahisactuallyinvolvedinmilk
letdownforfornursing
butisalsoanincreasedinwithmenandwomeninantiticipationofchildbirth
thisacactuallysponsiblebleforsocalleddadbodcollectinglaysdownbodyfatstores
tendstomakepeoplelittlemoresadinteroit
andthishasbeenshowninghumansandinanimals
ittendstoreducelibbedoandsexxdrive
andsodoyouthinkthinkitdopameanisisacurrencyofmotivation
thatbiologyhasusedfor
forhundredsofthousandtoyears
soyouknow
whetheryouknowwethinkaboutcurrencieslikedollarsoreurosorbitcoinsorretheorium
allofthoseactuallyrelatetodopamine
theyarethedopamineisthefundamentalcurrencythatareallworkingfor
anddopaminehasthisqualityofmakingusfocusedonthingsoutsideourimmediaexperience没有关有
thisiswhypeopleareareon*ormethphetamine
whichisareallyextremeversionofofdoomamineincreasetheytendtobeallaboutplansandaction
theyrenotsittingtheyarethinkingabouthowwonderfultheyfeelintheirownbody
whereas**slikecannabisanduhillicybonand**sthatthesearenot**sirecommendpeopleuserecrecreaallyandimnotpassingjudgmentbutreduce
wanttobeclearaboutwhatimsayingandnotsayingthatany**sthatincreaseserotonintendtomakepeoplekindhavestillfocusedontheirinternallandscape
thinkingthatskindofinternalreflection
somethingsotheserotononansysteminthedoubommeansystemarekindofantagonistictooneanother
andtheproactantsystemisassociatedwiththeserotononansystem
sotheproactiskindaboutitsamellowingoutoutum
ijustjusttonailthat
thepoint
therearemanypeopleintheworldwhosufferfromschizhrenniaonepercentoftheworlds
populationahugenumber
averysadthing
psychosishearingthingsthatare
andmostofthe**sdesignedtotreatschizophrenicpsychosisare**sthatreduceddopamineandoftentimesyoullseepeopleonthestreet
whoaretakingthese**s
andtheyllbeproprithinglikethis
withtheirways
sometimesmenwillhavegontcomevaskedyou
theyhobbreastdevelovementandthese**sblockeddopamine
increaseproacinanddisruptthemotorpathways
thatareassociatedwithmovement
welltheyllfortworeasons
oneasillustratestherelationshipandbetweenativeandopmeanmovement
itseuah
buttheotheristohopefullyuhininvoclobitofempathyforpeople
thatoftentimeswewillseepeoplewhoifyreshoutinginactingcrazy
thatsprobablyanunmedicatedperson
oh
whosbipolarorhaschizophrenia
but
butifyouseesomeoneintheircatatonic
ortheyarerisingandacting
verystrangethatsaperson
whosumwedontknowforsure
butverylikelyisactivelytryingtotreattheirownpsychosis
toeliminatethevoices
andthatsortortisaythat
becauseiknow
knowiwehaveabighomostpopolationissueincalifornia
andsewherewhereandotentenasweseepeopleactingcrazy
andwethink
oh
thereyouknow
youknowwemakethisdispurgingjudgment
andeveryonesprompteddoingitofcourse
buttheyrecrazy
butoftentimes
thatthosecrazymovements
andthethingstheyredoing
arethereflectionof**s
thatblocckthedocumenmentsforthesethings
yeah
soidontmeantomakeitdark
butithinkthattheresaonepercentoftheworldspopulationisahugenumber
therealotofsusufererfromthesethings
yeah
nowiwantto
wanttobringithome
withthisideaaboutum**sspecificallysmokingalcohol
andsayuh***
iguessthemostcommonlyused**sbymostpeoplehowmuchtothose
thosethreesubstancesaffectdopmeanandmotivationoffocusokay
andhowdotheyaffectthebrain
commonally
yeah
ifyoureusingthemonaconsistentbasis
letssayyouknoweveryweek
youreusingoneofthese
doesitaffectthebrain
thatmuchwasitnotreallyaffectthebrainintermsoffocus
motivationanddopamineokay
umwiththecoviotsexcellentquestionbytheway
andithinkacactuallyafundamentalimportantquestion
becauseweliveina
inaworldofsubstances
imemeeveryweallhavetoeat
we
wehaveafterhydrade
umimdrinkingcaffeinerightnowum
umIImentioned**s
andanalcohol
neverbeenmything
umiwaspartofanMDiclinicalicalalimadetotwoofthosesessions
thatsa**rightbutitspartofamedicallysuperviseclinicaltrial
butimnotaperson
whousesrecreational**s
andsorightiwantedjustalsosetupthecovythatihavenojujudgment
whatsoeverithinkifpeopleareinformed
theycanmakebetterdecisionsforthemselves
yeah
ithinkmakelikescisiyeyeyeah
ahahahjustknowwhatyoureyeahokay
buttsmakemakeateam
yesihaveacolleague
notatstanford
whohasanobelprize
whochoosenickretewhyasashimwhy
andhesaidwellforyears
hewasasmoker
andheallowedhimtofocus
andthenherealizedthatlungcancerissomethinghedoesntwant
soheswitched
hequit
andhecouldntfocusaswell
sohestartednicreat
thatsrightconstantlythroughouttheday
nicottestimulatesiseetocallingreceptors
callednicketteenreceptors
andtheyarelocatedinmultipleplacesinthebrainandbody
buttheyarehighlyinrichininareaarea
thefourbraincallednuclearspecialistthatincreasesfocusintheabilitytofocus
sonicketeenincreasesfocus
okayiwlikelikeitumitsthesmokingpartthatcanmessyouup
nownowisiseealotofpeopleofiaping
thatseemstobebebigbigthing
butitsabigconcernwithkidsagainnowimsoundimnotapparent
andimsoundrightrightbutyeknowithinkthesedoingthebrainthoughwelltheyrebecominghighlyaddictedtonickekeinestimulation
anditsveryveryveryhardququitnickeitinestimulation
becausethelevelofpleasureandfocusthatyougetfromnicketinestimulationissignificantyougetadpomineineincaseaseandthenicketineincreaseandthatmakesyoufeelmotivatedandfocus
itsliketheperfectwastormofchemicalstoallowyoutodoreallyfocusworkandsonickteam
andbecauseincincreasesdopaminnsatocollinisthismagicalexxerformotivationandfocus
butitspotentiallyaddictiveinhazardousinsomecases
chinaactuallyhaveseveralfriendsthatdipnccasiorofalldaylongumsomepeoplefeelsickdoingit
somepeopleloveit
thereishouldmentionsomesaferalternativesperhaps
umthisisumthisisreallyaboutsupplements
butthereissomethingcalledalphhagPC
whichioccasionallytakethreehundredmilicgmsofalphhagPCtodoaworkoutitdoesincreasefocus
becauseitincreasesaseatcolinrelease
thereissomeevidencethatalphagpcatithinksixhundredandninehundredmillogramsperdaycanoffsetsomeofthementaldeclineassociatewithalzheimersinagent
butimthisisanoverthecounterthingpeoplecancheckwiththedoctor
okay
sothatsmakeateam
thatshowthatworks
butthatswhypeoplesmoke
thatswhytheytenicrate
thatswhypeoplearevapingandincrepeoplearetakingkingoffAGPS
nowwadysthewholebusinessofneuroropicsisyouknowsmart**saremainlygeartowardsaremainlyconsistofthingsthathavecaffeinetoincreasearenalinefordopamineanddopamineformotivationandthings
theincreasaseofyofcoinandthingslikealphaGPCK
okay
thentheresalcoholandalcoholismoreofasetativealcohols
maineffectistoreducetheamountofactivityinthefourbrain
whichisinvolvedinplanningandinhibiting
itsinvolvedinthenogoes
rightrightright
itsalsoinvolvedintheuh
thesenseofselfandyoursense
yourselfimage
andyouthinkyouareinworld
worldscutinteresting
sowhenpeoplehaveadrinkertootheyfeellessinhibitedtheyalsoithesaidtheearlystagesofdrinking
theytendtofeelmoreconfident
theytendtocontinuedrinking
thentheytendtolosetheirselfimage
theyforgetwhotheyare
theycanneedtogoblackoutdrunkandthedownstreamchemicalsareinterestingforasmallmaybeeightpercentofthepopulation
alcoholcausesahugedopominanincrease
thesearethepeoplethatfromthefirstdrink
theydiscoveredthattheyarealcohol
likeareverypronealalcohol
umiveknownpeoplelikethis
thenthesearethepeoplethatcandrinklikenobodyelse
itsnotjustatolerance
itsthatdopaminesystemkickinginrestherformostpeople
itsmoreofasatityofitworkstomoreofalgabasystem
anditsmoreofjustkindofatranqualizertoshutdown
ok okay
doesnthelpmefocusnosoalotofpeopleselfmedicatebysobeingalertisisaprettyrequeitetobeingfocusedbybeingtooalertmakesithardtofocus
becauseinyourspotlightsaregoingallovertheplace
somepeopleusealcoholasawaytoreducethatlevelofalertness
slightlyandgetintoakindofgroove
wheretheycanyouknowfocusalittlebetterthantheywouldotherwisetheideallyyouwouldknowhowtodothatwithoutalcohol
butalotofpeopleusealcoholforthatreason
youknow
knowyoualwaysimwanttomakeitsomeenemieshere
butihavefamilymembers
whowillsayineedadrink
yyouyouknowpeoplesayineedtodrink
thatisasignofsomebodythatcantregulatetheirnervoussystem
umrightlikeineedacupofcoffee
isAIamnotbeingdisparragingofthesestatements
soivesaidineedacomeacoffee
butwhatyoureallysayingisthatyoursystemrequiresthischemicaltogetaliftitsnotacrimeforonouspeople
butifyouneedadrink
inordertorelax
yeah
inmymindyouhave
youdontactuallyhavecontroloveryournervoussystem
thatsyouknownowjudgment
butaitwouldbewisetotryanddevelopsomebehavioraltoolsthatcouldperhapsworkalongsideyourpharmcology
thatssure
ifyoustillwanttopursuephmochology
yeah
andthentherescannabis
theresmarijuan
andtherewehavetodividenowgaiseamongCBDversus
THCuh
andthepotencyofalotofediles
and
andthesmokingumcannabisthepoints
yggoneweiwayup
sotheresbig
bigdoomamincincreases
bigserattonanincreases
whichisthekindofmallowingefacctorthelackofanxiety
andthenofcoursetheresahugerofstrains
nowwhereumum
andlikeanytimeitellAAAreallyseasonpot
smoker
thatidontlikecannabis
ijustdont
dontthatyoulikeiadmittedlyaddriitmanyyearsago
ididnthill
andididntlikeitum
andsoididntdoagain
andbutimtoldthattherearenowmanydifferenttrain
someofwhichuhhaveacertaintypeofpsychoactiveeffects
andmadepeoplefocusedintheleern
othersthataremathemmoresleepyasahugearrayofeffects
dopamineanarotonin
andwhatscalledthecanabinoatesystem
andthisisinterestingthecanabbonatereceptorsareactuallynamedbecausetheybuycannabisorinthehipppocampusandotherareasofthebody
theyreinvolvedinpainmodulation
notsurprisinglyalotofpeoplewilltakeasmokecannabisforchonicpainforalot
lothoma
becauseitreducesepressure
sureitsapressure
adiseaseofpressureintheeye
anditsinvolvedinlearningmemoryandforgetting
oh
thatsrightsowhenitsinvolvedandforgetting
thatsrightnotremembingcorrectsostimulationofthe
ofthecanainoidsystemmakesyoumoreproudtoforgetthings
andletsjustputofthiswaypots
smogersarenotum
andletsnotnotvvts
whenitcomestorememberingthings
andiftheyareitsfairtosaythattheywouldbebetterrememberingthings
iftheydidntusecannabisandlejustjustiwanttobeclear
whatmystancesonthis
becauseiknowthatmanypeopledrivegreatbenefitfromsomeofthesethings
yeah
andprovidesdunlegallyageappropriateiagainnojudggment
ithinkthattherearepeoplewhoderivebenefititisaquestionofcontext
andtheonecontextthatweknowthisisveryproblematic
allofthisisproblematic
isinthedevelopingbrainbecauseupuntilaboutagetwentyfive
thatamountofneuralplasticity
thatyoucangetfromanysingleeventchemicalorbehaviororotherwiseisveryrobust
andsoifpeoplearegrowingupusingalotofaparticular**
thenthebrainisreshaping
andthosedopominecircuitsarereshapinginthosecirtononeandcircuitsarereshaping
accordingtothatchemicalenvironment
andsoithinkitsimportanttoknowsaidthatandsoforsomepeopleforinstanceumwhoreliedheavilyonADHD**s
riddinandaturalduringchild
it
itsveryhardforthemtocomeoffice
yesyes
andandandagainthereare**slikemodearfinolormodearfinolumhddleinadurallthathavehelpedmillionsofpeople
andtherearealsomillionsofpeople
whoarerelyingonthesecompounds
whoprobablydontneedthem
buttheyarenttowearsomeoftheotherprotocolsandapproaches
rightits
itssortofumasituation
wherebythearmaccologyisverypotent
itsavailable
andsopeoplegotothethelowesthangingfruit
herearewealthminformationuhhumanmanlab
thatcomethepodcasthugemanmanlab
ifyouguyswantaweeklydoseofneuroscienceandinformationonoptimizingthebody
thebrainsleep
alltheseseventhings
yougotoneofthetoppodcastintheworldyoutubechannel
instagramchannel
itsallathugecmanlab
everywherehowtorecommendyousubscribeumimtryingtogetyoutodoabooksoon
andikeepsayingit
idontknowtheresabookandtheworks
buthopefully
whydiddidnotterrestimework
ifinishedthebook
andthenumihavenotsentthebookbacktothepublisher
ieventuallytherewillbeabookorbooksplural
yesahiahhavehaveprobproblynonocecehyouknowimnotverysucinct
andsoformeitsjustbeengreatfun
andbythewayioweyouagreatdealofthanks
youtojointheranksofthepodcast
becauseyouyouvebeen
beentremendousinspirationandinsourceofsupport
yesinyouvebeenonseveraltimes
andingettingthewordoutthere
对
podcastingisoneformbooksoranother
andoneofthesedays
illgetmymyacttogether
andfinishedthatscoming
theyrecoming
butherewomenlaveinthemeantimeisamazingshowyoututuchannenelintegragram
medoinstrufromlives
andaveryinformativeyoubreakdownallthescience
whichiloveuhsopeopleneedtocheck
checkoutthatsowheretodoaparttoowheretocomebackbacktalkaboutsleepepandthings
thingsleepeptherewheremadoyouguysarecomebackforthat
whenwedropthatuhiwanttoaskyouthethreetruthagaininyourdefinitionofgreatness
andseeifitschangetheyourealwaysthehardestishoutofmyperson
sooousifyou
ifitsthesamething
ohmyokay
wellififfindmigrateofthosetytypeinthatsgreat
iguessitmeanstherewasaneuroplasticity
yougoyessosohthreetruuhifthiswasyourlastday
andwedidntdntaccesstoanyrealinformation
whatwouldyousayarethosethreetruththatyouwouldsharewiththeworldthreelessonsyouvelearnedifyousharewiththeworldwellimabig对的
对对对对对
believerinwhattheoraclesaidwhichisnothatitselfithinkitsveryimportantforallofustorepeatedlytakestockofwhereourstrengthare
whereourweaknessesare
andwherewefindmeaningandpurposeandtotakestofindjoys
andtotakestockofthose
anditsassimpleexercise
youjusttakeawalkorwriteitdown
andbeashonestwithyourself
asyouwantcanbeandtotryandleanintothestrength
andtryandmakeupsomethedeficiencies
whichweallhaveicercerinindoummanymanydeficiencies
asthepeoplemylifewilltellyouum
butithinkitsaveryimportantexercise
thatsprobablythefirstone
thesecondoneistakecareofyourphysiology
youknowibelieveinpsychology
wearepsychologicalanimals
wearestorytellers
butifyourphysiologyisntwhereitneedstobe
ifthefoundationistroubled
itsgoingtobeveryhardtonavigateyourmentalstates
andsoiveoftensaidandillsayagain
ifyoucantcontrolthemindwiththemind
ifyouwanttolooktothebodytocontrolthemind
soifyourethoughts
ifyourehavingahearttimecontrollingyourthoughts
yourfeelingsandemotions
yourefeelingtriggered
yourefeelinglikeeverythingsbearingdownonyoutrytoofgetoutofthattrapbyfocusingonparticularpatterns
abreathing
takeacoldshower
goforawalk
getsomesunshine
dosomethingtoshiftyourphysiology
sothatyoucanapproachthatchallengefromadifferentstant
andthenthethirdoneisonethatimgettingincreasinglyintothesedays
whichisuh
iwouldcallgetthedownloadumimgettingalotofvaluefromthispersonally
whichis
youknow
whenyouwakeupinthemorning
yourbrainisinthatkindofliminalstatebetweenwakefulness
nessuhandsleep
andifyoubombaryourselfwithsensoryinformationthroughmainlythroughscreens
youuloseoutonkekeoopportunity
tohearsomeofwhatyoursutruly
yourselfconsciousprocessduringtheroomandnight
andsoisuggestwhenyougrowoutside
takealittlenotebookinapieceofumyouknowpenorpencilanddropdown
whatcomestomind
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somethingcomestomind
sometimessnow
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youllbeamazedthatwhatkindsofideasandclaritycancomeaboutasarelatestoyourworkandyourrelationshipsandyourself
itsreallyasacredtime
anditsonethatithinkwevetrytogetbubogosedoutofthewaybyjustbringinginmorestuff
andallthatstuffisgreat
imyouknowilovetheinternet
ireallydo
ithinkitsreally
ithinkitsreallygood
andtheressomuchlearningtobehad
andpleasureuretobehad
butithinkthattryandgetthedownloadofyour
ofyourlifeexperience
andthatsthatinthatearlymorningtime
sojustcreatealittlebitofspace
andiin
inlittlebenefit
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andthats
whatworldaboutheretheschoolgrewitnesses
howdowelearnthethings
thatcanimproveourlife
andsoimsogratefulforyou
appreciateyouandtheworldisbetterhavingyouinit
havingyourinformation
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youreallybreakitdowninascientificway
thatsalsoeasytounderstandyouusethebigterminology
butthenyousaywellthisiswhat
thismeans
andhowtouseitso
soreally
reallyciateatehowyoushowupyouralmostyearsofcommitmenttothisworkandunderstandingthebrain
youknow
sleep
thebody
allthesethings
thingsoptimizingourlifelifesoappreciate
appreciateyoumyfriend
thankyou
appreciateyoutoo
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whatsyourdefinitionofgreatness
constantdeliberate
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ifyouenjothatthatinterview
andiknowyourlovewehavecominguprightnowallheardthethings
youknowhowdoyou
youknowjourneyofathousandmilesstarttothesinglestep
orhowdoyouuseanelephantonebyitatime
oryouknowtheareallthesethings
andyouknowgoesbacktothebibleandtheearlier
right
imeanthisisnotnew
thesearenotnewthings
buttheareshowingupindifferentforms
whatslostinthoseshortdescriptions
howeveristhateverystepisnotequivalent
ifitwerejustatajourneyofamilestartsofthesinglestep
everyonewouldpursuetheirgoals
everyonewouldpushbackagainstadversity
everyoneandyoucanreadtheinspirationalstoriesorasmanytimesisoneneeds
andidothinkinspirationalstoriesareveryhighvalueinfact
ithinkthetherearevicerousscopewhose
andithinktheygiveusthesense
thatwecould
whichthenorientshope
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thatsrightsomaybeitspossibleforme
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somebodywhosumbecausetheresathings
thats
thatstoryofitsnotaboutjusttakingasingleandonceoveratimeisitbecauseitsadversities
everythankstepsyougoandsoitsharderandharder
itsjustwell
itsjustverynonlineeer
youknowitsitssomedaysgoyouknowiknowthatsfrommyscientificcareertoknowsomedayyseasyyforforisharditsallovertheplaceright
soithinkthethingtorememberisthatdopamineisthisincrediblypowerfulmolecule
thatallowustobuffertheeffortprocess
itallowsustobeaneffortlonger
anditalwsustoactually
eventuallypowercessofeffort
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whichisthekeyoperationinordertosucceed
istobeverycarefulabouthowmuchyoufocusontheangle
keepingthegoalinmindisimportantforlikeaproperorientation
youhavetoknowtheultimatedestination
butifatanypoint
weweretoevaluateourprogressrelativetothatangle
butifwedontknowwhattheangleisifitsahugegapthere
anditcanfeeloverwhelmdedepressing
andthats
thats
thats
thats
idoingthatsright
right
itsatanypoint
andtheyreveryrealisticright
imeanaskarealwillsayinotherpeoplesaidinthepsychologyfield
youknowpositiveselftalk
oftentimesunlessyoudoitcorrectly
yourebadlywrong
youknowlyingyourselfwontwork
saying
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imawinner
imawinner
whatyouhaasntlost
whereyouhavetheoneyetwhereisgreat
butitthatsnotthemosteffectiveuseofthesesystemwerealsobeingoutofinintegritywithyourself
youre
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yourelike
andthenyourelosingyourabilitytohaveconferencebecauseislinersright
and
anditsreally
reallyextrethetheresanimport
itscalcalleddeillutionalright
rightandpeoplewillstarttopointthatout
andthenitbecomeshardertorecruitpeopleintoyour
yourgoals
soithinkthekeythingistoattachthatsenseofrewardtotheeffortprocess
itssaying
lookiamorientedintherightdirectionandrewardingthethings
yourenotdoing
imnotbackofmyheels
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hedidnineyearsinthesealteamsandnamewaspatdosset
and
andweretaledaboutyouknowthataddmorecravthingyouknowgetupandmakeyourbed
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wellyourbedisstillmadeforme
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butimeangoingbackandseeingthattheendofofhardday
it
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mesaidwellitsveryinteresting
becausepartofitisaboutnotjustmakingyourbed
butitsthethings
yourenotdoingbymakingyourbed
yourenotlyinginbedandruminating
yourenotbackonyourheels
soyouyourefun
thatsrightwhensowhenyoulookit
andyouhavespwentalotoftimewithpeopleinhighperformingcommunities
mainlythroughsomeconsultingwork
butwhatyoufindisthatyouknowwecanalleitherbebackonourheills
flatfootedorforwardcenteramass
andwhenyougetpeoplewhoareinthesehighperformancecommunities
theytrandkeeptheircentermassforwardalmostthroughwhatseemliketrivialthings
likemakingyourebadormakingcucupcoffeee
itsnot
notjustwhatyouyoudoingitsallthethings
yourenotdoing
thatcanputyoudownthepathofrumininating
orputyoudownthepathofumunhealthybehavior
sothekeytothisisifwewanttobeveryconcretewithshprooulyfocusonactionsandallusefitssesinexample
becauseittranslatestoeverybodyasyoungpeoplecircumstancesdifferent
letssaysomebodyreallywantstotakeonafitnessroutine
嗯
theyhaterunning
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thiskindofthing
soweveallheardtheexample
wellyouputyourshoesbythedooron
dayone
daytwoyouputthemon
daythreeyougooutthedoor
dayfouryouwalkontheblock
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theneventuallyliketheyrnningmarathonokay
great
buttosustainthatbehavior
oreventomakethethebehaviorpleasurful
andtogiveyouenergy
thekeyistosubjectivelyrewardthosesteps
soitsnotgoingtome
butsayigoout
andirunamile
嗯
andmygoalistoruntenmilesinafewweeks
thekeyisasyourinthestrainofthatmile
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youwantotellyourself
thisisthegoodpart
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andillbeverysurprisedthatpeopledontactuallyfeelliketheycouldcontinuefurther
soitsajourney
athousandmilesstarts
thesingleismadeupofyouknowsinglesteps
butthekeyisrewardthehardersteps
nottheeasierones
andnottheones
whereyougetthething
thatyouwantdontformorearyourselforputtingyourshoesonandtakingastepoutside
youcould
ifthatwasahugebarrierforyou
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itisveryhardforyourunningthetenmiles
thatshardfindthewallandpushalittlebitfurtherthroughthatwallandrewardthatprocess
sothisiswhyithinkrepsinthegym
thoughthefinalrepslikererepstofailureareusuallynotthebestexample
firstofmostpeoplearenrentdoingrapstofailure
anditdoesnttranslatetoyoungkidsandstuffwiththeproductionbedoingheavyyrapsfafaureurethiskindthing
what
whatyouhohoveris
isifyouregoingtogothere
tothinkaboutthesearethethisisthehardpark
andthatswhenageneralinnorpandeftyouaregettingmaxedout
andthatswhenyouhaveanopportunitytobringupameinandteachthoseneuralpathwaystoslamthatbackdown
and对对对对对
idontwantitumhighlightthemtoomuch
becausetheyareaverynationspecializedcommunity
butyoulookatpeopleinspecialoperations
youlookattheumprocess
likethewholeumevaluationprocess
whogetsinin
whodoesntitsreallyaboutputtingpeopleinthestress
andseeingwhocannotjustmakeitthroughthatstress
butbufferthatstress
rewardtheprocessthroughteamwork
rewardtheprocessofstressthroughsomeinternaldialogue
thathaseverythingtodowithnotbeingbackonyourheells
notbeingfllafooidbutcenamassforward
andishouldalsobeclear
imnottalkingabouteverybodybeingsuperagro
andalwayslikeyouknow
infact
ifyourespendingtoomuchupanafphon
ifyouretoomuchofanadjrennalinjkeyyouwillburnout
eventuallyununlesscanfindways
waysrecoveryourself
ortobufferthatwithdopamineandtherecoveryprocessisespeciallyimportant
theresasecondrewardsystem
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andiguesstoreallyputaboxaroundit
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thetoughconversationwithasignificantandotheritslikewhenitsreallytough
andyouwant
youjustthatswhenyouwanttostarttelingyourself
thisisthe
thisisthegoodpart
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orthisisthegoodpart
orimnotreacting
orthisisthegoodpart
becauseiprobablynotdoitcorrectly
butimontherightpath
righttheyreupset
theyrenotfeelingyourempathy
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orthisrenotreallyonunderstandingwhatsgoingonyouregettingfrustrated
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rightrightass
ass
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evenifyougetabilliondollars
oryouwinanobelprice
oryouwinthepresency
itsallinternal
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andwhilesomeofthemaredesigsignedtobereasededinresponse
thethingsveryreflexivelylikeumyouknowfood
sex sleep
youknowallthesethingswilltriggertheseneurochemicalshave
havethisbigfourinwhichallowsustoplacesubjejectivetetextonhowdoyoudoitthenhowdoyoubringdolminiiabrainsubjectivelythroughdailyconversationwithyourself
soumtheresaprocessimgoingthroughrightnowim
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sayyouknoweveryjournealputitinwasrocksolid
everythingwasrocksolid
wehadfundoingittherelationshipsoigoslow
yeah
butasaconsequence
whatimfindingistherearealotofinterferences
thesedays
imithinksocialmediaisgreat
iteachingerrowscienceonsocialmedia
becauseithinkitsimportanttopubliceducation
butitsincredible
anditsincredible
howmuchtimeandenergyitcantake
sowhativestarteddoingnowisiturnedoffmyphone
andilokeditandsafe
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whyisthatisitkindofgivesyousomuchdolminthatwhenyourenothavingitwellthisisscary
becauseiactuallythinkumbriefandicoitontheweekend
iwasdriving
theresakidthatimeanther
andipickedupmyphone
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hesaidyouknow
对对对对对
iwishyouwouldnttext
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irealizedthisiscrazy
iknowthat
i
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whichmeansiwasntthinkdoing
itrationally
itsjustpurereflectsatthispoint
soiwould
idontthinkipicpickupphone
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imlookingforthere
anymoreitsjustbecomereflexium
soformelatelythelongericankeepthatphoneinasafeandwriteonagrant
ormy
orofthisbook
whatitellmyselfistheagitationisgood
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andiallpauseandsayokayihavecontrol
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icanputthatthingaway
theremightbeanuclearwaroutthereand对对
imjustdoingthisanyway
ihavecontrolovermythoughts
myfeelingsandmyhavior
soitellmyselfthatandthenifindihaveamenseenergyandalliwanttodoisrightandikindoftunnelintotheprocess
wow
andithinkthatsometimespeopleneedtowritethesethingsoutforthemselves
soitsreallyconcrete
ithinksomepeoplearesounskillthatsubjectiverewards
thatwritingitoutisreallypowerful
sowhatwouldyouwriteforyourselfasasubjectiverewardforthisexperience
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imontherightpath
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imnotontherightpath
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imeanareotherthings
thingsandanythingelse
yourenotdoingisisholdyoubackfromdoingthatthatsright
soyouneedtobefocussetamassforwardondoingthosethatsright
soidontdoanyjumpingaroundpowerposes
thingslikethatiwillusetoolstokindoframpupmydobeimeantherearecertainsongsthatarereallyembeddedinmyemotuallymymotion
thentheygobacktoyouknowwheniwas
youknow
wellyouknowskipperingpuncrapteenagerthatwillgetmefiredup
andthoughithinktheresreallyutility
thatspiure**nme
thatsjustajobbutsustainable
yes
soobjectivelykeepyourselfmotivated
iguessthatsrightandsoandthenififinishachapter
iwillstopforamoment
andilljustkindofsmileandlaughatmyselfimbiggerdlikeselfreflectionwithhumor
andjustthinkthatthisiscrazy
youknowmybrainisundermycontrol
therewillbepeopleout
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theresnofreewill
butidonotbelievethatiputmyhandsinalotofbrains
youstimulatecertainbrainareasaspeopledothings
youstimulateotherbrainareas
peoplethinkthingsultimatelyunmustyouhaveelectrorodsinyourheadandsomeonestimulatingthem
weareincontrolofourthoughtsandbehaviors
wecantcontrolallofthem
butmygoalistobeasyouknowdeliberateandnonreflectsveaspossibleinlife
thatsmygoalfromwheniwakeupinthemorning
untiligotosleep
howdowegetthatplace
littlebylittleandbyrewardingeachthingifyougetupandyou
youusetomakethebebetics
youmakebed
youre
yourenotbackonyourheels
youmakeupacogh
yousitdown
youscriptoutsomethinginjournal
youexercise
maybeyoucallrelarelathatthatyouthinkyouneedto
tohearfromyou
youdliketotalkto
youdosomethinginadeliberateway
justbeingdeliberateandlearningtopushaway
thethingsthataretryingtomakeyoureflectiveissoimportant
ithoughtifsingthingisreactiveorwhatsreflective
yeah
sotheyretwomodesofbrainoperations
sonowthisisum
theylooneedtigrity
butoneisdeliberate
wherewereinthinking
durationpathandoutcome
whatshouldidowhatbutyouknowhowlongshouldidoitandwhatstheoutcomedeliberate
yeah
anditfeelstoworkthat
soitssupeopleneedtounderstandthat
deliberatethought
deliberateaction
writingthebook
doingtheworkout
youdontwanttodowhateveritishavingtheconversation
itssupposedtofeelhard
itssupposedtofeelhard
butyoushouldsubjetivelyrewardit
soyouget
getbetteratdoingthatumsoitssupposedtofeelhard
becauseitsassociatewiththisreleaseoftheseneurrochemicalsthatcreatethisagitation
thementalstrain
youfeelwhenyourelearningsomethingisthetriggerforneuralplasticity
foryourbringtochangeitstosaythatagainthementalstrainyoufeelwhiledoingsomethingisthe
isthetriggerforneuralplasticity
whichneuralplasticstheamlowsyoutoexpandyourmindtodomorethings
thatsrightsoneuralplasticityisaprocessofoutcome
somethingwheretheresdurationpathandoutcome
whereimworkinghard
imthinkinghard
maybeitshardconversation
maybeitsabusinessplan
maybeitsascientificcareer
andthegoalofneuroplasticityistomakethingsreflectsitsoyoudonthavetothinkaboutthemrightforinstanceijuststartedtakingspanishclassoneiwonanditsextremelyhard
itmakesmewanttosaywhyamidoingthis
itsgoingtotakemeyearstounconversationalwhoknowshowlongitsimfluent
youknowifitsthishardartislikethisstagemaniseverybodyofeaseasierhavethosemoments
everytimeimdoingclassasslike
likethisccksrightcauseofbecauseimlikeumthirtysevencanilearnthislanguage
thislanorryitssomucheasierwhenyourefive
yeahnowitsalmostimpossible
iwashyourvideoonacoupleofysgoingonsocialmediaand
andthevideo
youtalkaboutthisisyesitsharderwhenyoureoldertoexpandyourneuroplacticity
butitsgoing
thatitsthealmostthewhatimhereyousayislikeitstheonlywaytoliveistheorderyetyouneedtoconstantlybespandingitotherwiseyoullbegoingbackwardsthatsrightsoyouknowwhenyouwanttolearnsomethingyoulikespanish
or
andwhatyysicalskill
yourmindshiftsoverthefourbraincomeson
andsaysokayweregoingtoattentiontothings
andnowwhatamidoing
andigetsotiredimand
andweget
andwestartdoingevaluofstufftootherpeople
toourself
andyoucanstartusingallsortsofexampleslikeweitandknowrewasaprofessiallighlyokayIIwontbeclear
iwasneverprofessionalathletely
butyouwereaprofessionalathletely
youyouvesusucessfulfulanotherregimesoflife
butitstillfeelslikeeffortrightandso
butthateffortisbecausetwothingsarehappening
oneisageneralupandeffortisbeingreleased
soitdoesntfeelgreat
itslikeandthen
andinadditiontothatbybringingfocustosomething
yourerecruitinganeromodulatorcalledtheseatofcalling
whichisassociate
whichisthemoleculeoffocus
noitsimportanttakesenergyandeffort
ittakesenergyandeffort
youfeelinyourbodyandinyourbrain
andittendsthehighlightaseatofcallingwillhighlighttheareasofyourbrain
thatareactive
duringthatlearningfacewhentheteacherstalkingoryourtalking
kingmatendsefforttpaintentiontionyouyoumovingyourmouth
whatitsoundsliketofeedbackuse
anditsmarkingthosebrainareasforchange
andthenlaterwhenyousleeporwhenyouworkout
orwhenyourehavingaconversationwithsomebody
thatsactuallywhenthebrainchangeisoccur
soduringtheactualactivity
thatsrightits
whenyourenotdoingtheactivityrestingorrecoveringwhenitssuchofexpand
thatsrightrightwhensonoralplasticity
whichisthebrainsabilityofchangingresponsetoexperience
andisthemainway
whichwegofromdeliberateaction
draationpathoutcomstuffffreflectoftheaction
infactthatprocesshastwoparts
oneisthetrigger
whichisinadultsistriggeredbyfocusandattention
andevenheightenstateofvegetation
themorefrustratedyoufeelthemoreyoureactuallytriggeringlearningitsthinkthisisimportant
thisisimportant
becausethebrangerswantstodowhateveritwantstodoit
itneedstocureitselfto
oh
thismustneedtochange
andthenthesecondpartisdeeprelaxationmeditation
对对对
inparticularaformofmeditationcalledyogannddrawhichwecouldtalkabout
butformsofdeeperrelaxation
deepsleeplikeslowwavesleep
thatswhentheconnectionsbetweenneuronscallpssynappisactuallytsstronger
thatswhenthetheconnectionsthatyoudontwantgetremoved
andthatsalsoincertaincases
whereyougetnewneurcuitsactuallyborninyourbraintohelpthesecircuitsspeakspanish
thisiswhyinsportsgrowingupbymember
iwouldgotolikebasketballcampsinthesummer
andiwouldalwayslearnnewfootwork
andIIjustwantedtobelikethefancyguy
doinglikewhateverfingerroalllaypsorsomethingasakid
butthenwellgotothesebaseballcamps
andwejustworkingthefundamentalsandfootwork
andlikeallistillevenstop
butiveneverbeinginthemomentofbeingveryfrustratingandchargingaslikeidontgetthis
andiwassuckatit
butthenthenextdayhadcomebackandoutallsuddenlikehaitafterafewtimesofdoingit
butineverlearnedhowtodointhemoment
itwasalwayslikeokayitmadeitgotitonce
butthenifumbledledonit
itwasthenextdayorthenextfewdays
worworlike
oh
icanshoshows
itshoshows
itshoshowsup
andthatsbecausewhenmindindable
abletorelaxitsmamakingconconnetionstionsonhowtodothatyeahsoindeepdeepsleepandrestiswhentheconnectionsactuallygetbuiltupitssortlikeinwithumresistancetraining
rightthegymzlmisleadingresistancetraining
becausepeoplegetyouknowthefamouspump
andsotheyget
theygetavisualglimpseintooneday
mightlooklikelater
butthenofcourseitgoesbackdown
rightum
butsobutactualhighperersurefor
fortheenlargementofthemusclelivers
andthestrengtheningoftheneural
andwhenyousleep
riversis
islater
whenyousleep
sothesamethingwithneuralplastic
yeah
howimportantisitforustoconstantlybelearningandchalleningyourmind
theorderweget滚
wellibelieveitsveryimportantforlivingafulllifeum
andyouknowmyherointhisumtwoheroesactuallyisiwouldsayumrichardfinemmanthegreatphysiciststohadaveryplayfulattitudeaboutlearning
thatsonethingthatireallyshouldillustratedifyouareffrustrationstrain
thatsasenseofplayisgreat
becauseinplayyouhavefocused
youhaveintentionandalertnessisumanditkeepsyoulightenough
thattheresthatdopaminereleaseisdodopamineisreleasedinplayforareason
becausekidsandanimals
younganimalsandyoungchildrenlearnsocialinteractionsthroughplay
yeah
puppybitesanotherpuppy
anditthepuppybarksoutsouthatthetheyrethoseshirtpuppyteeth
tosaythatsmuchmuchofbiite
thentheyplayalittlebitmoreitstheyrefound
theyrefindingtheboundaries
theyrefindingthethelimitstowhichtheycanusephysicalforceforhurtinganotherorjustforplaying
theylearnsoftmoreiftheyhavetheanimals
好的 好的
asanancientformofsamplingtheseneuralpathweeds
andasadults
wetendtobemoredemandingofourselves
wedonttendembraceasmuchplayrichardfineminutes
somebodywhoreallyumincorporatedalotofplayintohisadultlife
helearnedhowtosledichofbeinganobledrums
wheninphysicists
healsoyouknowplayedbongodrums
hewouldbelearnedhowtosketchingpaintlattnesslife
hehadfloattanks
hescomeadrumman
buthealotoffun
andhewasalifetimelearner
soithinkitsimportant
becauseitsagreatwaytolearndopaminereleaseright
anditsagreatwaytoihimexpandonceitexperienceoflifeiswhenweare
wheniwasinlenwithmimhauearlierthisyear
itookagroupoflikethirteenguys
andwewereallnervoustogetintothis
istostoptogether
fortenminutes
likeuptohere
andforthefirsttwominutes
itwasnotfun
wewerejustlikethissucks
thisiscold
butthenalwayssudden
wewerelikeletshavefun
weretomeanhereformoreminuwemuswilltrytoenjoyit
sowestartedchanting
westartedseeing
westartedtolikejustlikeinaridmtogetherandsmiling
youknowlikeitsmoreenjoyable
yeahstillgoingtobechallenging
butyoumindwelltotrytohavethemostfuninthechallenge
thenjustsufferright
yeah
teamandcommunityumbibicoincidenceisapowerfultoolforbufferingstressingumyouknowchildrencanlearnveryeasilyumtheirbrainishyperplasticandveryquickly
isthewholejoboftheyoungbrainistotakethingsthatitstaughtandveryquicklypassedovertoreflex
includingyouknowandbeliebeliesandyeah
yeah
thereswhatscaryisalsoyouknowthethingsofkidshere
andtheybelieveandtheirexposedtothosebeliefsbecomereflextivenowaroundeachtwentyfiveorsothebrainisstillplastic
andforeverfortheentirelife
butthenyouneedmorefocus
andyouneedwhattscalledselfdirectedplasticity
neuroplasticity
selfdirectedmeaning
theonlypersonthatcanchangetheirbrainforthebetterafteraboutage
twentyfiveistheactualperson
you
youcantforceneurroplasticityonsomebodypositiveneuroplasticity
sotheotherelementthatsreallyimportanttoplasticyisthisdebreastface
anditsassociatedwiththereleaseofthemolecule
neormoleculeorserotonin
serotoninisarewardmolecule
justlikedopamineexceptthatitsreleasedinthebrain
inresponsetothesubjectiveexperiencethatwehaveenoughresources
sowhenweeatabigmealorweenjoyevenbetterwhenweamealwithfriendsorfamily
anditsjustfeelslikethoseincredibleevenvenyouknowyoureresetitsthatfeelingofbeingresetitshasanentiredepressiveeffect
whenweareum
whenyouhold
youknowifyouholdyourchildor
orapartnerthatyouloveoryourdog
ifyouloveyourdog
theresthisfeelingofhavingenough
andsowheresjopamineisreally
themoleculethatmakesuslookatthingsoutsidetheboundariesofourskinliketobeinpursuitofthings
itsreallyisthepursuitmotivationmoleculesotononanisreallyaboutfeelinglikewehaveenoughinourimmediateenvironment
anditssopowerful
becauseunlessthat**
thatexcusemethatserotonyboxischeckedoff
perioticallywecannotleanbackintothedopomamineoutwardpursuitprocessforverylong
soweneedserotonanabsolutelytofeelmorewhatcompletewhoallsafe
safeonceyoufeelthisiswherepeople
youknow
ithinkthatthegogeters
getitwrong
nooneintendedwhere
嗯
gettingaftertobeharddrivingisreallyimportant
butyouknowweveallseenexamplesasiveseenennumberoftheseinilicicmvalleyfriends
itdidverywellintechgettothepoint
wheretheyreachthatfinishline
andthentheydonthaveawholelotorawholelotofpeopletosharethatwith
andtheyendupisislalateddedepressed
thentheygothroughthiswholecycle
yetryingtofindthemselves
andumyouneedtobalanceitserotonananddopamine
maybeacrosstheday
maybeacrosstheweek
youknowithinkinreligiouspractices
umallreligions
reallytheresakindofsb
atheresarestperiod
youknowformany
many
ithinkallofthem
umthatmakesense
becausethereneedstobearenewal
wedontevenhavetoaskaboutalifetimeofshortsleep
wecanaskabouttheastreadyinaoneweekofshortsleeporevenonenightofonehouroflostsleep
andithinkthatshowfragileawbrainsinourbodiesaretothisthingcalledalackofsleep
andyoucouldthenaskwell
