Why You’re Always Tired & Unmotivated! Andrew Huberman

Summary

In a fascinating discourse on why people often feel tired and unmotivated, Andrew Huberman delves deep into the science of neurochemicals and their impact on our energy and motivation. This deep dive elucidates how dopamine, epinephrine, and norepinephrine—termed as catacolamines—are the key players in propelling humans toward achieving goals. By understanding the balance of these chemicals, through practices and lifestyle adjustments, we can significantly impact our energy levels and motivation. Huberman highlights the importance of rest, balance, and strategic stimulation, emphasizing the vitality of mastering transition states to maintain peak performance levels without leading to burnout.

Highlights

• The significance of dopamine, epinephrine, and norepinephrine in motivation 🎯
• Role of non-sleep deep rest in rejuvenating brain activity 🧘‍♂️
• Overstimulation leads to dopamine depletion, causing burnout ⚠️
• Rhythmic balance between activity and rest is crucial for energy maintenance 🔄
• Natural light and morning routines set the stage for a productive day 🌞

Key Takeaways

• Balance your dopamine levels to maintain motivation without crashing 🙌
• Learn the art of mastering transition states between rest and activity 🚥
• Diversity in stimulation is key to avoid burnout and remain energized 🔄
• Regular recovery and non-sleep deep rest can restore dopamine levels effectively 💤
• Minimalism in effective dosing—less is often more when it comes to stimulation 🔍

Overview

Andrew Huberman sheds light on the intricacies of why we often feel so drained and unmotivated, pointing fingers at the tiny yet powerful chemicals. These neurochemicals—dopamine, epinephrine, and norepinephrine—are the unsung heroes propelling us towards reward-seeking behaviors, entraining our brains for goal-setting and achievement.

Alongside these revelations, Huberman introduces practical routines for warding off fatigue and maintaining relentless drive. Practices like non-sleep deep rest (NSDR), aligning circadian rhythms through exposure to morning light, and strategic modulation of stressors prove vital. He underlines that the journey to peak motivation isn't just about powering through but also about strategic downtime.

Huberman's discourse reaches a crescendo as he shares personal insights into how balance, minimalism in stimulation, and attentive lifestyle choices can reshape our everyday experiences. Observations like 'the Bulldog vs. the Pitbull' metaphorically compare individual differences in energy levels, all while grounding these findings in real-life applications.

Chapters

• 00:00 - 01:00: Introduction to Energy in Creative Endeavors The chapter 'Introduction to Energy in Creative Endeavors' explores the role of energy in creativity. It discusses how creative efforts are deeply connected to the energy we bring, which is shaped by our life history and unique wiring. The author clarifies that it's not about sharing our personal history but about channeling our individual experiences into our creative work. It also touches on the concept of energy from a biological perspective, questioning what is really meant by 'energy' in the context of creative processes.
• 01:00 - 03:00: The Role of Neurochemicals in Motivation and Goal Pursuit This chapter explains the important role that a trio of neurochemicals—dopamine, norepinephrine, and epinephrine—play in motivation and the pursuit of goals. Unlike common beliefs, dopamine is more about the motivation to seek rewards rather than experiencing pleasure or reward itself. The cocktail of these three chemicals sets the brain into a state conducive to attention and motivation, which is significant not only in humans but across other species as well.
• 03:00 - 05:00: The Connection between Rest, Motivation, and Neurochemicals The chapter explores the connection between rest, motivation, and neurochemicals, emphasizing that mammals, including humans, have been setting and pursuing goals for hundreds of thousands of years. This pursuit does not rely on a unique neurochemical system for different activities such as seeking mates, food, or creating shelter and technology. Instead, it involves a variety of neurochemicals, including acetylcholine and others related to neuroplasticity, demonstrating that the motivation system is complex and not limited to just a few chemicals.
• 05:00 - 08:00: The Dangers of Excessive Stimulation and Burnout The chapter titled 'The Dangers of Excessive Stimulation and Burnout' discusses how the brain navigates and responds to new stimuli and situations. It illustrates the process of the brain getting us into a forward motion or mindset whenever we encounter something intriguing or worth exploring. This involves a biological mechanism where chemicals like catecholamines surge, prompting exploration and progress by drawing connections among different paths of interest. However, it warns against the excess of such stimulation, implying that relentless pursuit and attraction to new stimuli without direction can lead to dead ends—or cul-de-sacs—as well as burnout from overstimulation. This emphasizes finding a balance between stimulation and thoughtful engagement to avoid the risk of burnout.
• 08:00 - 12:00: The Concept of 'Forward Center of Mass' and Energy Management The chapter discusses the concept of 'Forward Center of Mass' and how it relates to energy management in humans. The speaker begins by addressing the importance of rest and relaxation, highlighting practices such as sleep, meditation, and non-sleep deep rest (NSDR). NSDR is described as a body scan, deep relaxation technique characterized by long exhales, and is similar to the ancient practice of Yoga Nidra, which has been used for thousands of years. The chapter suggests there is scientific support, citing studies, that illustrate the benefits of these practices on energy management and the biological mechanisms behind it.
• 12:00 - 15:00: Managing Stress and Maintaining Balance This chapter explores the benefits of a practice known as non-sleep deep rest (NSDR), or Yoga Nidra, in managing stress and maintaining balance. NSDR can significantly increase baseline dopamine levels in the basal ganglia, which is crucial for both initiating and inhibiting actions. The chapter discusses studies demonstrating how engaging in NSDR can replenish dopamine levels by up to 60%, highlighting the importance of rest in sustaining cognitive and emotional health.
• 15:00 - 19:00: The Impact of High Dopamine Activities and Addiction The chapter delves into understanding the balance between action and rest, emphasizing the necessity of periods of calm and stillness for optimal mental and physical function. It suggests that these cycles aid in maintaining a forward-thinking mindset. Additionally, it touches on the dynamics between excitement and burnout, suggesting there are many layers to explore within this balance.
• 19:00 - 23:00: Understanding Personal Energy Levels and Adaptation Burnout is described as a long-term forward focus that misuses dopamine circuits resulting in a depletion of dopamine, which is critical for maintaining energy levels. The analogy presented by Dr. Kyle Gillette emphasizes that dopamine, along with catecholamines, exists in finite amounts but can be replenished, indicating the ability to recover from burnout by managing energy and not constantly overextending oneself.
• 23:00 - 27:00: Tips for Optimizing Energy and Motivation The chapter discusses the concept of dopamine and its role in energy and motivation. It is likened to a wave pool, where intense focus and activities can generate large 'waves' of dopamine, potentially depleting its 'reservoir.' The text also touches on how drugs like cocaine and amphetamines can cause massive and rapid increases in dopamine, leading to depletion.
• 27:00 - 34:00: The Role of Diet in Enhancing Energy and Motivation The chapter discusses the impact of diet on energy levels and motivation, focusing primarily on dopamine's role in these processes. It mentions how large surges in dopamine can lead to a decreased baseline, which in turn requires more energy to achieve the same level of satisfaction or motivation as before. This is likened to a seesaw, illustrating the balance needed in maintaining energy and motivation through dietary choices. The chapter references insights from Dr. Anna Lembke, a colleague at Stanford who specializes in addiction, highlighting how these concepts apply to real-life experiences and choices.
• 34:00 - 35:30: Conclusion and Call to Subscribe The chapter explains the effects of drug abuse, particularly cocaine, on dopamine levels in the brain. It describes how the drug heightens a person's motivation and idea generation, albeit often with poor quality ideas, and how this can lead to a crash in mood and motivation once the drug wears off due to depleted dopamine levels. The chapter briefly touches on human differences in capacity for exertion at work.

Why You’re Always Tired & Unmotivated! Andrew Huberman Transcription

• 00:00 - 00:30 in the end I think any creative Endeavor is really about and here I don't want to sound mysterious or woo it's about the energy that we bring it's about taking our life history and bringing it to that thing in whatever form we don't even need to tell people our life history taking our unique wiring and bringing it to that thing and we can again look at things through the lens of biology and say well what are we talking talking about when we're talking about energy what is this energy thing that people are talking about um and I think it
• 00:30 - 01:00 largely boils down to these catacol amines the dopamine epinephrine norepinephrine cocktail that is setting the brain into a mode of attention of motivation we now know dopamine is more about motivation to seek rewards as opposed to feeling of pleasure or reward there's a lot to be said about that and keep in mind that these three neurochemicals dopamine norepinephrine and epinephrine have been the neurochemical cocktail by which humans and other
• 01:00 - 01:30 mammals have set and pursued goals for hundreds of thousands of years so we don't have like unique system a unique neurochemical system for seeking out of mates versus food versus creating shelter versus creating technology and whole societies and it's not just these three neurochemicals certainly there are other things involves acetylcholine and you know a bunch of other things neuroplasticity for that matter but it's clearly the case that the currency that
• 01:30 - 02:00 the brain has set around getting us into forward Center of mass as I say to like Envision something explore nope not down there this way ah there's a scent here and trade out an actual scent for you know oh there's something interesting here there's someone interesting here and like exploring that no that's a dead path too culdesac turn around go oh here and then connecting these nodes of progress what's progress ah there's kind of another surge of these catac colomines which sets us in forward Center of mass you know I don't want to
• 02:00 - 02:30 oversimplify the biology but when we talk about energy um for instance taking time to rest at night sleep taking time to maybe meditate a few minutes or do this practice that I'm a huge fan of non-sleep deep rest which is kind of a body scan deep relaxation long exhales it's a practice very similar to an ancient practice called Yoga Nidra which has been practiced for thousands of years it's a kind of pseudo sleep and we know from a really nice study that
• 02:30 - 03:00 nsdr non-sleep deep rest AKA Yoga Nidra can increase the Baseline levels of dopamine in a brain area called the basil ganglia which is for Action generation and also withholding action by about 60% from Baseline just a a short period of doing this practice can re kind of reup dopamine levels to a considerable extent it's a remarkable study and there others like it so what does that mean well it means that in rest we build up this
• 03:00 - 03:30 capacity to be forward Center of mass when we emerge from rest that's why I think we have to sleep every 25 24 hours this is why practices where we deliberately calm ourselves and still ourselves allow us to be more forward Center of mass mentally and physically afterwards it's kind of a duh when we hear it we kind of go oh duh of course rest action rest action but there's a lot more to it if you start exploring the layers you start realizing that excitement for things um versus burnout
• 03:30 - 04:00 what's burnout it's just trying to be forward Center of mass for too long it's you know misuse of our dopamine circuitry it's you know ignoring the fact that these catacol amines and dopamine in particular they are not infinite in their availability right there's a reservoir of them that can be depleted but it can be replenished as well and one of the best analogies for this um was actually explained to me by a guy named Dr Kyle Gillette he does some online work as a as a um public
• 04:00 - 04:30 facing physician Endocrinology in particular and he said but dopamine it's kind of like a wave pool you have this Reservoir that can allow you to pursue things or scroll the internet or build businesses whatever it is if you are really forward Center of mass very intensely you start generating these waves and if you get big waves of dopamine and they crash out of the pool you start depleting the reservoir so when I think about drugs of abuse Like Cocaine which leads to huge surges in dopamine or um amphetamine huge surges
• 04:30 - 05:00 in dopamine what do we know about huge surges in dopamine well after those huge surges you drop below your initial Baseline to a state in which the same thing doesn't feel as good anymore you need so much more energy to get the same output that's what this is right that's what this is so I'll put this on the screen for anyone yeah so my colleague at Stanford Dr Anna lmy who runs our dual diagnosis addiction clinic and wrote the wonderful book dopamine Nation describ this best you know like a seesaw
• 05:00 - 05:30 but what whereby you get a big peak in dopamine let's say from a drug of abuse Like Cocaine people on cocaine it's all about ideas and what's next they're not like hey let's just kick back it's all about what's they in fact they have a million ideas per second most of them are terrible ideas but they're very forward Center of mass motivated and then when the drug wears off they feel very low and very depressed the dopamine is actually depleted below Baseline people that work excessively right we all have different ilities to work out
• 05:30 - 06:00 but people that work excessively and abuse stimulants in order to do that achieve these Peaks is that like so what would be the an everyday example of that working excessively do you mean like a pre-workout or something what you mean yeah I'm not anti- pre-workout listen I love to be well rested hydrated have a nice pre-workout drink maybe even a little shot of espresso listen to some music and have an incredible leg day workout it's an amazing feeling right but if you do that every single time you
• 06:00 - 06:30 start stacking all these catac colam release inducing drugs okay so you're getting adrenaline you're getting epinephrine which is adrenaline excuse me you're getting adrenaline you're getting noradrenaline also called norepinephrine you're getting dopamine release you're highly motiva you're in that state that everyone is seeking and you try and do that seven days a week you're not going to do it and then you wonder why in the afternoon you're just completely cooked and you can't do any cognitive work well your dopamine and other things have crashed below Baseline so
• 06:30 - 07:00 I think it's important to understand that being as I'm calling it Forward Center of mass like really kind of motivated and pursuing goals is great but most of the time we're probably best off just coming off the gas pedal just a little bit to maintain that ability to continue to be forward Center of mass the same thing is true for stress we hear stress is bad well stress is bad but it also sharpens your ability to learn it creates energy it actually boosts your immune system in the short
• 07:00 - 07:30 term I say tolerate as much stress as you can provided you still behave like a kind person right don't say or do things that are unkind and make sure that you still get great sleep at night most people stress stress stress stress stress run around and then they can't sleep at night and then the next day they're depleted but a little bit of stress is healthy life is stressed things are stressful but again you're going to be in your best state of mind if you're calm and alert alert and calm is the is the magic recipe and the
• 07:30 - 08:00 ability to sleep at night if you want to take a bunch of pre-workout and you want to listen to some loud music and have a great crushit workout great but you should probably also be able to train without all of that if you're somebody who loves new goals and you you know you're very excited about travel and this and that great but do you have to layer in 50 things and then you're sitting around at home and you're wondering why you're so bored when you're back home and why life is so depressing and you need more travel more stimulation in every domain of life we
• 08:00 - 08:30 see whether or not it's food or exercise or stimulants or sex or media if you push things to the max you're going to feel depleted and UND stimulated afterwards and this trough below Baseline as Ana lmy taught us with dopamine nation that trough is a state that can last a long time and it's how long it's proportional to how high that Peak and dopamine was not how long but how high that Peak and dopamine was and when
• 08:30 - 09:00 you're in that trough that dopamine depleted State typically what people do is they try and go out or access things that are going to reactivate the dopamine circuitry and all it does is drive them further and further and longer and longer into that trough what's needed is a period of waiting of nonindulgent in any of these excesses that allows them to return to Baseline we know this from drugs of abuse it takes more and more drug to try and get what turns out to be less and
• 09:00 - 09:30 less of a high most all addiction most all compulsive Behavior can be cured essentially through a period of abstinence lasting somewhere between 30 and 60 days which to somebody who's highly motivated to seek that thing or do that thing sounds like a an absolute horror but that is highly effective so for some people it's work and stimulants you know and number of people taking Aderall and work work work work work I hear from these people all the time typically they are from the tech and finance world they're like why am I burnt out well you've been blasting
• 09:30 - 10:00 these catac colomine regulated circuits for years you need to just except you're going to feel a little low for a week then you're going to feel a little less low then you're going to come back to Baseline and then and only then can you really get back into like full forward Center of mass but at that point you can introduce you know I I do think there is a clinical use case for certain ADHD meds which are amphetamine there are certain people that need those meds other people have driven themselves into
• 10:00 - 10:30 this dopamine trough and so they're seeking out anything and everything to get them out of that trough when really what they need to do is stay away from all that stuff and just wait just wait go on holiday or something go on holiday try and find reward in smaller things um you know this is why dogs are wonderful in simpler things and if that sounds heavy and dull to you chances are you're a bit in the dopamine uh loop um I've been in these Loops before they're hard
• 10:30 - 11:00 to exit but once you exit them you look back on them you go what was I thinking well you were in a different state you're kind of a different animal when you're in Pursuit I think this is so unbelievably important because it really helps people to understand why they do what they do and before you doing the research on you coming here today and before understanding some of this stuff I thought dopamine was I don't know it was this thing that came in these hits maybe and if I did something I got ahead of it then I returned to Baseline if I did something again stimulating i' got ahead of it then I return to Baseline
• 11:00 - 11:30 but what actually is happening is I'm doing something that's stimulating in some way I'm getting this huge Peak then I'm crashing below Baseline for a while and when I'm below Baseline I'm that's when I'm most likely to want to do something that's going to give me a hit again that's right and when I saw that it reminded me of the CGI monitor the continuous glucose monitor that I wore because it was a very similar pattern if I had a lot of sugar had a big peak then I crashed below my Baseline right that's a great observation it's the perfect anal analogy Perfect Analogy because
• 11:30 - 12:00 these regulatory systems are all about trying to Reg maintain homeostasis we all hear about we learn about homeostasis like the desire for balance the the the human body and human physiology is actually geared more towards something called allostasis which involves kind of stress modulation but without getting into too many details you know these are Dynamic systems meaning brain systems that are designed to allow us to overcome challenges if need be right this is why I always push back on the idea that you know stress crashes your immune system you know what crashes your immune system
• 12:00 - 12:30 being very very stressed working a lot a lot caretaking for someone else and then stopping you always get sick when you stop why because actually stress activates the immune system makes sense that it would do that evolutionarily right and then when we rest boom our immune system kind of relaxes a little bit and then we succumb to that that you know the bacteria or virus so what does it mean it means that we should probably learn to modulate it's like driving a car anytime feel that we're headed
• 12:30 - 13:00 toward or in a peak State we should probably kind of like lean back off that state just a tiny bit just a tiny bit especially if that Peak state is coming by way of pharmacology or some extreme circumstance just back off a little bit maybe a lot okay so when we do that we learn to master the transition States between these what I'm referring to as forward Center of mass flat footed or back on my heels it's a term I learned from a former Navy SEAL operator he said with anything in life you can either be back on your heels like really
• 13:00 - 13:30 challenged flat footed kind of like calm and and forward or forward Center of mass like Full Tilt I think most people would do very well to learn to master the transition States between waking and going to sleep right many people can't fall asleep many people just kind of can't turn it off you can learn how to do that by doing things like non-sleep deep rest some long exhale breathing simple self-directed zeroc cost tools that help adjust your autonomic nervous system to be more what we call parasympathetic more rest and digest
• 13:30 - 14:00 just long exhales might not work the first time but over time these become very effective tools to self-direct the shift from forward Center of Mass to Flat footed to just kind of laying back back on your heels and there you go you're off to sleep when you wake up in the morning some people are just depleted maybe you didn't sleep enough but learning to get forward Center of mass shouldn't require you know excess caffeine and stimulant and super loud music and uh you know a shocking text or email ideally you can transition pretty
• 14:00 - 14:30 quickly into being forward Center of mass but not Full Tilt forward Center of mass and why do I say this I think for anyone who seeks to be successful in any domain academics business creative Endeavors whatever if you want to have a long Arc life and a long Arc career you really strive to control these transition States and when I say control all it really takes is paying attention to them and paying attention to the fact that yes some people just have inherently more energy they can do every single workout Max output then shower
• 14:30 - 15:00 they're talking in the gym then they're off to the some people are like that some people like myself if I give a 100% to Something in the morning by the afternoon I'm a little bit depleted so I require a 10 or 20 minute non-sleep deep rest or a nap or just some quiet long exhale breathing maybe a little bit of caffeine which I'm drinking now I mean there's nothing wrong with healthy stimulants provided they're consumed in moderation maybe an energy drink those can be great too for some people and then you know really going like Full Tilt focusing one's attention and then
• 15:00 - 15:30 afterwards taking a few moments just moments to downshift I think we hear so much about the power of meditation or non-sleep deep bre or ice baths what do what do cold plunges and cold showers do they stimulate the release of what the catacol amines dopamine epinephrine norepinephrine long duration release that's why it's useful in my opinion for all the debate about deliberate cold exposure does it increase metabolism does it not the answer seems to be probably not much but it's absolutely clear that it causes a huge increase in
• 15:30 - 16:00 Adrenaline dopamine and norepinephrine that are very longlasting and that makes you feel great especially when you get out of the cold and I think that's the value of it it also saves you on your heating bill like you don't have to have a cold plch you take a cold shower nobody likes it but the point is you get out and you feel different it's a state shift so that's great but you don't want to do it to excess because then you know for instance people always say how long should I go in the cold plunger shower and I say do it the minimum amount so
• 16:00 - 16:30 that you get the effect that you're seeking which is to be more alert and motivated I have a friend he did 30 minutes for some reason naked he said I did 30 minutes naked in the coal plunge and then I got sick and I'm feeling really low and I'm like because you did 30 minutes I mean I don't know about the naked part with that had to do with it you had to throw that in there he's kind of an extreme guy and I said how about one minute how about 30 seconds how about don't even pay attention to the time just get in and stay in as long as until you want to get out and then push through that
• 16:30 - 17:00 barrier and then get out that might be a minute might be 3 minutes you know protect yourself be safe but just learn to overcome some Challenge and then get out you know we have this fixation that more is better and more is not better you want the minimal effective dose maybe a little bit more because we don't know where minimal is people say how many sets in the gym is it you know now it's like all about the volume hypertrophy or like I've always fairly low recovery quotient so for me I like to do couple warm-ups a few hard sets
• 17:00 - 17:30 two or three hard sets another exercise two or three hard sets that's it for that muscle group move on people always say well volume is where okay great but when I do 16 to 20 sets per week per muscle group I'll tell you I'm depleted it doesn't work for me and I sort of um well just be honest I kind of chuckle at the exercise scientists who say well this is the way it is in this study great that's not how it works for me and even though I'm a scientist and I trust data I also trust my own experience and no one's going to tell me that it's
• 17:30 - 18:00 Placebo because it's what's worked for me so I think that you have to find what your capabilities are and I do think if you look at dog breeds of which I'm obsessed by if you go to a dog show which everyone should go to a dog show once but don't watch the show go behind the show where you see all the different dog breeds what you'll see is what I saw the first time I did that you have dogs where they're wagging their tail all the time they're super excited they're alert you can see their eyes right they're just brigh eyed you can see see the Great Danes they're super still and then
• 18:00 - 18:30 my favorite breed and the reason I own them is the Bulldog the essence of economy of effort they don't even lift their head off the ground you walk over you pet them they'll like look up at you they might wink very still animals very powerful but very still animals now I'm not wired like that as you're probably getting the impression I have a little bit more spontaneous movement Etc so I need a lot of mental and physical stimulation in order to be happy in order to feel fulfilled so for me there was a lot of work and I still do a lot
• 18:30 - 19:00 of work in order to learn how to downshift take it down become a good sleeper become a good resetter reset myself during the middle of the day with things like non-sleep deep rest which for me has been one of the most powerful tools or long exhale breathing to just bring myself down other people they tend to have a little bit less energy than life demands of them so they need to do a bit more cold shower a little bit more caffeine but then those people probably need a little bit more rest they're like the Bulldogs of life I think even we're all the same species just like dogs
• 19:00 - 19:30 there's a lot of variation there so you have to know thyself as the Oracle said understanding a little bit about the catacol meines understanding that certain things like exercise deliberate cold exposure stimulants like caffeine and prescription drugs like Aderall Etc powerfully cause the release of these catacol amines dopamine epinephrine and norepinephrine leading to Big increases in energy and focus but then always always always there's a cost a trough that follows accept that relax through
• 19:30 - 20:00 it then return to Baseline and then go forward or avoid those things all together I'm not telling people what to do obviously the prescription drug thing in particular can be you know problematic for some people even addictive and certainly I'm not a fan of drugs of abuse Like Cocaine amphetamine absolutely categorically never done them never will and then other people who tend to Veer toward you know being hyperactivated a lot of spontaneous movement these people tend to be a little bit thinner a little bit leaner or just have a ton of Natural Energy um
• 20:00 - 20:30 these people should really learn to incorporate more kind of what I would call calming and relaxing practices maybe a bit more sauna than cold plunge maybe don't crank the sauna to 220 you know I find myself doing that I'm like just relax like enjoy the sauna and so I think the key to a good life and a productive life is again to learn to master the transition States understand some of the biology and to really know yourself not just your natural tendency more Bulldog like
• 20:30 - 21:00 versus you know uh I don't know pit bulls always have their tail going a lot of spontaneous movement uh there other breeds as well but also know that on any given day you may be more or less rested you might be more or less depleted from life experience and kind of recognize where you're at and figure out what's optimal for that day in fact I forget who the guy is he's on Instagram and and there are a lot of self-help account then there are a lot of self-help accounts out there but one of the best things that um I've heard recently and I try and incorporate it in uh into my
• 21:00 - 21:30 life in fact it's in my notebook is when I wake up in the morning I sort of take stock of where I am in terms of how rested I am I certainly take stock of what I need to do that day and then I ask what's something that I can do to make my life that day and the life of others better sometimes that means rest a little bit more sometimes that means push a little bit more sometimes that means call a relative that you haven't spoken to but thinking about how to make things better on the time scale of a day
• 21:30 - 22:00 for oneself and for others I think is what's manageable and it's what's realistic and it takes this whole concept of protocols and biohacking and prescription drugs and supplements and workouts and it and it brings a real world perspective to it so I think we're living in the um in the time of kind of um almost avatars of these different things like I think about David Goggins who I know well well at from the perspective of cooworker Right Where I consider him a friend but we've never hung out outside of the work context but
• 22:00 - 22:30 I first met David back in 2016 and I'll tell you he's always that way at least when I've interacted with him he's always been you know forward Center of mass it was late in the day on a work this was I thing in Silicon Valley it was down in San Jose um Santa Clara San Jose area in I believe it was 2016 and we had been working all day and this part of this consult for this company and in the afternoon you know there was like do we take a break or do we push he's like no we push we're going to do
• 22:30 - 23:00 this and I thought whoa like this guy's intense and he was changing because he was going to run to the airport but not run to the airport in an Uber or drive to the airport he meant run to the airport and he did so you know he's forward Center Mass he clearly has the energy or he's found the energy can you train that can you raise your sort of Baseline dopamine level um or are they two separate questions it's a great question I don't know that we have the answer I think you can if you become more economical about
• 23:00 - 23:30 whatever dopamine or other neurochemicals you happen to Harbor inside we know there's a lot of genetic and individual variation to these things you know there's a joke among parents right like how they come out is how they stay like that the Mellow kid the Mellow baby that didn't cry much the happy baby Remains the happy person I you know there are circumstances that can alter that versus the fussy baby that's always fussy as even as an adult you know parents talk this way but parents say all sorts of things um but you know I know people for instance like Rick Rubin
• 23:30 - 24:00 for for instance who is very high energy but very calm it's part of Rick's magic he knows how to regulate and control his energy he has this uncanny capacity to get near things in particular um art music and to experience them really feel them but not get absorbed by it not feel at least to my my knowledge depleted by it some people get kind of absorbed by things and then depleted is this like the
• 24:00 - 24:30 introvert extrovert conversation as well because two people can be in the same room and I I mean I'm I consider myself to be a bit of an extrovert sorry introvert where if I stand in a room for two to three hours doing small talk I I the way I describe it it's like my brain feels fried MH whereas my assistant Sophie it's like you've poured fuel into her yeah uh I'm similar to you and um I have an ex-girlfriend Who Loved parties she would just get so much energy from parties and I like certain part but I like the the small conversation I might
• 24:30 - 25:00 have at a party um so that resonates with me I think we can shift well to answer the introvert extrovert question I do think that some people get energy from social interactions other people less so but I know people who are quite quiet who like social interactions they're just more an observer in those interactions as opposed to a participant the introvert extrovert thing also at least my understanding of the science is that it depends a bit on how quick you fill up with social engagement like I I
• 25:00 - 25:30 like a good party but after a couple hours I'm like done you know and other people they can just go go go go go go they get more energy from it I think you know we think of goggin as kind of an iconic example because he is of somebody who is capable of pushing himself regardless of what the internal narratives might be that's my sense having spoken to him about it on my podcast and observed him on social media and other podcasts some people like Jo willink embody the don't even think
• 25:30 - 26:00 about it you do it because it's 4:30 in the morning and at 4:30 in the morning you work out like don't think do um whereas when I think of David I think of many things but in particular about overcoming the voice in the mind that's trying to pull you down and defeating that in fact having multiple representations of Self in the brain which is a fascinating thing unto itself and then when I think about Rick I think you know Rick is I iconic in my mind for his sense of creativity his ability to
• 26:00 - 26:30 sense what is truly new and unique he has incredible taste right to really be able to sense like this is new and different and exciting and he seems to understand without trying to seek what people are going to like what people inevitably love so that's his one of his many superpowers and everyone has their superpower those are just so extremes I think of Lex fredman as somebody who is so thoughtful and I mean I don't
• 26:30 - 27:00 think people really understand just how hard Lex thinks about the tragedies of the world the darkness in the world but also the love that's in the world I mean he really like hyper affiliates with what's happening in his mind and he's able to really like absorb himself in that and you can feel like his his like he gets right up next to the fire like right up next to these things and I think he represents the kind of iconic
• 27:00 - 27:30 example of an explorer who will look anywhere even if people are going to give him a hard time for it but I think mostly people celebrate him for it you know so I think you know different people have different lens lenses on life and different capacities I think if one wants to increase their Baseline level of dopamine I think it's important to regulate those Peaks and troughs I'm not a believer in like never having Peaks and dopamine a great wedding party like I've been to some weddings where we just like partied all night or great
• 27:30 - 28:00 concerts I'm actually a huge fan it's kind of a uh genre of music I don't know much about but I've always loved that band James do you know the band we are James oh it's so good okay I'm gonna lose Punk points for saying this but best live shows ever just the best live shows I've ever seen and I know there are and I and I know there are a lot of different ideas about best live shows based on genres of music I just it's like the best party you've ever been to to and I get a lift in energy that lasts
• 28:00 - 28:30 2 3 days from that I don't consume any substances at those shows they happen very seldom but when I've gone for two or three days I feel like a changed person it's a marked shift in neurochemical state and I don't feel a trough afterwards so I want to be very clear there are certain things like celebrations concerts they seem to give us these big surges in neurochemicals but they don't leave us depleted and I'm very intrigued by these experiences
• 28:30 - 29:00 because when I look to some examples I have some friends who've been very successful in the tech sector and finance sector they make a lot of money and I always worry about them afterwards inevitably they end up depressed not knowing what they want to do so I always encourage them to keep working in fact the happiest people in Tech and finance are the ones that keep working even after they get rich so the people I see who are very happy are the people who take stock of their natural levels of energy curiosity motivation you know we
• 29:00 - 29:30 could say dopamine but that's kind of a surrogate for a bunch of other things and it's incomplete right there are other chemicals involved but for sake of conversation we could say dopamine catacol amines epinephrine and they sort of know what they're capable of on a consistent basis I think one of the best pieces of advice that I ever got was from a neurologist by the name of bob Knight when I was a graduate student he said figure out how much work you can do over the course of the next four to five years on a consistent basis cuz it's going to change as you get older might
• 29:30 - 30:00 not even go down so for instance I know that I can work a good solid 12 hours a day that's me 12 hours a day five maybe six days a week but I like one full day off per week I I just like that typically it's Sunday for me I'll do some exercise and some other things but if I try and go 15 hours a day or 12 hours a day seven days a week I'm going to run ground for other people they need to work less and now now some people will say okay but do you have kids and
• 30:00 - 30:30 this and that I'm not saying what work means it could be career it could be family or both but I'm not somebody who has an infinite amount of energy but I have a lot of energy if you have less energy you can do things like try and get great sleep try and eat as well as you possibly can you may have to do more to get more energy but you sort of have to accept your own um kind of Baseline State and I think I certainly know many people who are like mellower calmer have quote unquote less energy they're just more efficient with that energy they
• 30:30 - 31:00 place it correctly they're not wasting their energy I know people that can scroll Instagram all the time talk about what's going on on Twitter watch three podcasts program and do a million things and like they're fine so I think we have to know where our groove is and that we can deviate from that about 15 to 20% but anything more extreme than that we're going to end up in trouble I think a lot of the reason why people are curious about dopamine is because for ultimately they want to be more productive or effective at some goal
• 31:00 - 31:30 they have in their life so it might be building a business it could be some it could be a podcast whatever so taking everything you know about dopamine and how it works if you were giving me advice on how I could be a better entrepreneur podcaster whatever um the first thing I got from you was really about this idea of transitioning between states and also allowing time for my reserves to replenish after a high dopamine activity um is there anything else that I should be thinking about yeah so we could um operation I this in a very clear way get enough sleep for
• 31:30 - 32:00 you for some people it's 6 hours for some people it's 8 hours I'd like to dispel the myth even though my friend Matt Walker will probably get upset at me for saying this not everyone needs eight or nine hours of sleep okay I got six last night okay actually went to bed at midnight last night oh excuse me I got 6 hours and 45 minutes last night I went to bed at midnight which is kind of late for me woke up at 6:45 but get enough sleep if you wake up in the morning and you can't get more sleep for whatever reason can't fall back asleep or you have to get out of bed if you do not feel rested I
• 32:00 - 32:30 recommend doing a 10 or 20 minute non-sleep deep rest or yoga NRA protocol they are available zero cost on YouTube you could put nsdr my name if you want to listen to me do one you could put nsdr Kelly boy does wonderful yoga nras she has a very pleasant voice if you prefer a female voice there's some wonderful yoga nedas by a woman named commedy Desai anyway these are all zeroc cost scripts that are available on YouTube what is that so um so non-sleep deep rest Sim you did one today I did
• 32:30 - 33:00 one today on the way here okay yeah here's what we know it does replenishes Baseline levels of dopamine in the basil ganglia prepares you for Action both mental and physical action can indeed help offset some of the sleep that maybe you didn't get but you needed we know that the brain goes into a kind of pseudo sleep in this state and there's also some evidence that Yoga Nidra and similar practices can improve rates of learning okay so that's s of the the
• 33:00 - 33:30 benefits what is it it involves what most people will call meditation but it's different than meditation you lie down you could do it SE seated as well but you lie down eyes closed and you do long exhale breathing when we exhale we actually slow our heart rate down I could talk about how this is this is through respiratory sinus arhythmia this is a relationship between the vagus nerve and the beating of the heart but in any case when we inhale our heart actually speeds up its beats slightly and when we exhale
• 33:30 - 34:00 it slows down its beat slightly so it involves a lot of long exhale breathing it involves a body scan where you deliberately relax different aspects of your body so first your feet then your legs then your hands it's sort of a body scan of sorts with long exhale breathing and it takes you into a state that's pseudo sleep you're somewhere between sleep and awake now the beauty of nsdr and Yoga Nidra is that part of the instruction at the beginning is is to stay awake now if you fall asleep it's
• 34:00 - 34:30 okay just make sure you set an alarm if you have to go to work or do something else but by staying awake while being very relaxed it seems that the nervous system can continue to stay in a sleep-like state enough that you replenish some of these neurochemicals that prepare you for cognitive and physical action now there are 10-minute ndrs there are 20-minute ndrs there are even hourlong yoga nras and things of that sort so it depends on how much time you have before you need to get up so if you sleep well the night before you wake
• 34:30 - 35:00 up after 6 eight hours and you're ready to go boom go but if you're not I highly recommend doing a 10 20 or 30 minute nsdr practice you will find that you will be far more rested you will feel far more mentally and physically vigorous when you emerge from that it's remarkable and Matt Walker's laboratory and I are gearing up to do some studies on this to figure out exactly what's happening is the brain really going into sleep or is it something you know entirely different we don't quite know yet in any event it most certainly works
• 35:00 - 35:30 and soon we'll know the exact mechanism in the brain but this dopamine re but this reupping of dopamine is very very clear from the existing studies so what are you doing there you're essentially filling the reservoir for the day of activities okay then I recommend hydration which has a profound effect on energy levels so 16 to 32 ounces of water people debate drink out of PL plastic or don't drink out of plastic do you have to purify your water Etc you
• 35:30 - 36:00 know listen it depends on budget and interest and level of paranoia I drink a filtered water I tend to drink out of ceramic or glass but I am somebody who will occasionally drink out of a plastic water bottle I'm I'm not neurotic about that sort of thing but look if you are fine and we could all do well to limit the amount of plastic waste in the oceans so there you go hydrate then some people like myself do very well to get some exercise and sunlight ideally simultaneously but
• 36:00 - 36:30 certainly get some sunlight and exercise prior to caffeine some people do some people don't okay I also understand and totally support people who just want their coffee or tea first thing in the morning there's no rule that says that you can't do that but for me what I would do is I'd get up use the restroom if you need to hydrate and then get some bright light in your eyes ideally from sunlight first thing in the morning why well there's a whole story about circadian biology here that I could tell you but I've done that many
• 36:30 - 37:00 times before suffice to say that getting bright light ideally from sunlight in your eyes even through cloud cover so if you're in the UK even through cloud cover increases the amount of cortisol release in your brain and body markedly that is a good healthy increase in cortisol that is associated with the transition to waking up so we know that bright light in the morning especially from sunlight increases daytime mood focus and alert and it will improve your sleep later that night can I ask then
• 37:00 - 37:30 cuz I woke up in a hotel this morning and because of you I now think about sunlight a lot so I woke up and I have a balcony in the hotel but I can't see the sun because the sun is on the other side of the hotel right so you're west facing in the morning and it's coming up in the East so here's the ideal circumstance you go outside you take your sunglasses off Eyeglasses and Contacts are fine even if they have UV protection you face East it's a clear morning the sun is there maybe it's even Rising across the Horizon and you watch it for 5 10
• 37:30 - 38:00 minutes and then you go back inside and carry about your day here's the realistic situation you wake up you're in a hotel or an apartment you've got things to do your phone is on Etc what do you do get out onto the balcony get some natural light the ambient light as we say is still far brighter outside even on an overcast day than it would be indoors with the brightest possible overhead lights now there are Seasonal effective disorder lights so-called sad lights that are designed to generate 10,000 Lux or more and simulate sunlight there is really no simulation for
• 38:00 - 38:30 sunlight but those special lights are a special circumstance here's what I know for sure and everyone will agree that it's much brighter outside even on an overcast morning than it is at night okay you can see even on an overcast day typically without a flashlight that tells you there's a lot of photons a lot of light energy outside so the best thing to do is just get outside especially on overcast days and get some ambient light in your eyes when I say view morning sunlight as soon as
• 38:30 - 39:00 possible after waking up two questions always emerge first is what happens if I wake up before the sun comes out well listen unless you have powers that I'm not aware of you're going to have to wait for the sun to come out okay I just don't have any way to make it rise any faster for you so and if you do please like email me and let me know how that's done but the point here is that on an overcast day or even if you're not looking in the direction that the sun happens to be rising you're still getting sunlight the photon energy is what arrives at your eyes eventually
• 39:00 - 39:30 triggers activation of cells in the neural retina this pie crust like tissue that lines the back of your eyes and signals to your brain it's time to wake up so when I say view morning sunlight a lot of people think they need to see the sunrise across the sunset I don't mean you need to see the Sun as an object you need to see the light emitting from the Sun and even on overcast days that's there now on densely overcast day in the thick of winter in the UK or Scandinavia it can be quite dark even in the morning and throughout the day in that case you'll really want to strive to get some
• 39:30 - 40:00 bright artificial light exposure in the morning and throughout the day as well but this business of getting sunlight we can put light in capital letters not necessarily seeing the Sun as an object but getting sunlight in your eyes early in the day increases that cortisol Peak and its duration this is great for your immune system it great for alertness and when we hear cortisol normally people think bad oh cortisol is bad no cortisol is terrific you need cortisol trust me people who have deficits in cortisol production or regulation have all sorts
• 40:00 - 40:30 of problems we're talking about getting a healthy big increase in cortisol early in the day that carries your energy until the evening and then the cortisol drops off what about shift workers shift workers God bless them they're essential for so much of what we do and consume and need so we have to be grateful to them they unfortunately are in a very compromised Health State often they have digestive issues mood issues it's a real problem problem and it's very dependent on the particular shift the worst case
• 40:30 - 41:00 scenario for them is the swing shift where they're working days then they're working nights on the order of you know three days on three days off Etc it's terrible we know that Health outcomes for shift workers are so much worse we know that a few things can help for instance regular meal and exercise times okay we know that red light and here I'm not talking about red light therapy I'm talking about working under lights that are a bit more um red shifted longwave length shifted as we say as opposed to bright fluorescent lights can help
• 41:00 - 41:30 reduce some of the cortisol release associated with shift work that occurs at the wrong times this is a pretty nuanced topic um that again depends on the shift um ideally one doesn't work shifts their entire life if you absolutely have to do shift work go to your boss tell them I said this try and stay on the same schedule even if it's a nocturnal schedule which is the most unhealthy schedule try and stay on the same schedule for at least two weeks before shifting back to another schedule
• 41:30 - 42:00 if you're somebody who's required to stay up until 3: in the morning and then sleep until 11:00 a.m. does that mean that viewing morning sunlight your morning at 11:30 a.m. is not useful no it's still useful try and keep things as regular as possible that's my advice but for people who are on a typical what we call dial daytime active as opposed to nocturnal nighttime active schedule this business of hydration sunlight movement even if it's skipping rope for 5 minutes or jogging in place or just swinging one's arms or getting a
• 42:00 - 42:30 little walk in in the morning immensely beneficial if you can do a full workout first thing in the morning great if you don't have time for that until later in the day I'll be the first to say exercise when you can do it consistently so if you know don't think that if you don't work out in the morning that you shouldn't do it later we know everybody for sake of longevity and immediate I guess what we call Health span and lifespan and well-being for that matter should be doing at least two or three days per week of resistance training of some sort this
• 42:30 - 43:00 true for men women and cardiovascular training in order to ensure healthy neuromuscular connections brain health heart health this is just very very clear if you do that early in the day fine if you do that on your lunch hour fine if you do that in the evening fine just make sure whatever you do in order to get that workout whatever caffeine or pre-workout that you're taking doesn't inhibit your ability to get a great night's sleep because sleep is the ultimate restorative it's what really is the foundation of mental health and
• 43:00 - 43:30 physical health and I can say if you want to be because this question started off what can you do to be you know have the best dopamine system the best energy the best creativity As you move through your day notice your energy levels eat well certainly I believe that people should eat mostly nonprocessed or minimally processed foods that's very clear regardless of whether or not you're vegan vegetarian omnivore or carnivore and eat amounts and foods that
• 43:30 - 44:00 allow you to have sufficient mental energy so for me that largely means high quality protein and fibrous vegetables and fruit throughout the day what's your Vice any carbohydrate with melted parmesan cheese so thin crust pizza pasta with with Parmesan cheese especially if there's like a Diet Coke nearby or oh goodness I can just consume consume consume it is very hard for me to hit my threshold with those things this is a slight tangent but I will
• 44:00 - 44:30 return to this dopamine conversation it's it's it's related but when you have that thin crust pizza or that whatever food that spikes your dopamine for me I got a bit of a sweet tooth so that's my advice carrot cake or something like that oh yeah carrot Cake's good especially if the ratio of the of the frosting to the Cake part right if it's too much frosting or too much cake facts yeah exactly um no go but if it's just the right ratio so if I I had that Carr KCK yesterday which no one knows about I kept it to myself but does that mean
• 44:30 - 45:00 that I'm more likely with the understanding of dopamine to want carrot cake again tomorrow the day after because I've got into a bit of a carrot cake cycle because I think everybody when they think about their relationship with sugar understands that if they just laid off sugar for like three or four weeks the craving seem to die down yeah it's an interesting question I don't think we have the exact answer some would argue that we should have more of a kind of balanced relationship with food whereby if we really crave something that we should allow ourselves it provided it's not some addictive substance or something you don't addicts
• 45:00 - 45:30 relapsing um here we're talking about food we're not talking about drugs of abuse Etc um but is food not addictive in the same way well food can be very compulsive I think some people are addicted to food um I you know I Define addiction as a progressive narrowing of the things that bring you pleasure we could probably attach to that you know the classic definition of addiction is where continued consumption or um
• 45:30 - 46:00 engagement in a given activity is actually maladapted for your life right I mean if you have four pieces of carrot cake this week I doubt given the shape that you're in it's going to shorten your life you might not feel great but it's not going to shorten your life you're certainly not going to like lose your income um like somebody who's a gambling addict would um this kind of thing you're not going to throw your life away or go rob somebody in order to get that carrot cake although but is it doing that that and I'm pointing now at the dopamine wave thing am I having a
• 46:00 - 46:30 dopamine crash you are and Anna lmy describes this best um and you can do this experiment it's kind of a fun experiment for you chocolate lovers abstain from chocolate for say a week and then pick your favorite chocolate and take a little piece of that chocolate and put it in your mouth and taste it and of course it will taste delicious it'll taste wonderful but if you notice very quickly your brain shifts to a sense of wanting more not so much savoring the chocolate that you're
• 46:30 - 47:00 eating but wanting more and you're thinking about well how much am I going to take I'm going take this Square oh that other Square next to it broke off a little bit guess I got to eat that one too so that's the dopamine system in action and then what happens is eat half the chocolate thing and you go oh I don't feel that good about it but I kind of want more anyway why well you're in that dopamine trough the same amount of something is giving you diminishing returns what's the way to make that chocolate take take T absolutely fantastic again abstain now there's also
• 47:00 - 47:30 an interesting phenomenon and this is why I said I can't be exactly sure how to answer your question accurately that is I have several friends just by way of example who reach their 40s quite overweight 50s quite overweight 30 to 60 pounds overweight and they'd come to me and they'd say I want to lose weight every single one of them has been highly successful in rapidly losing that weight and keeping it off the following way and I'm not a nutritionist I say you can eat meat fish eggs chicken fruit and
• 47:30 - 48:00 vegetables and that's it and drink water and caffeine and don't consume calories and Beverages and every single one of them lost 30 60 pounds and has kept it off now Lane Norton and I who are friends and colleagues in the health space he'll say well they created a caloric deficit and so they lost weight I'd say absolutely I would also say and I think Lane would probably agree although there's no randomized control trial to prove this that in eating that
• 48:00 - 48:30 way mostly whole unprocessed or minimally processed foods they did several things as well one is you start to learn the relationship between how something tastes its caloric value it's micronutrient and macronutrient value what do I mean when you eat a steak like let's say a 12 ounce Ribeye if that's in your nutrition plan meaning you allow yourself red meat let's say you eat that you taste it it's very savory hopefully it tastes really good if it's cooked properly it's a great cut and your brain
• 48:30 - 49:00 learns the relationship between steak and calories and nutrients and amino acids there's this whole amino acid forging hypothesis of nutrition then you eat fruit you taste the fruit you actually taste it now this is Far and Away different than if you're consuming hogy sandwiches and hamburgers and cheeseburgers there's something about removing the bread there's something about removing the pasta there's something about removing those foods that I believe has nothing to do with those Foods being bad in fact I love bread and pasta high quality bread and pasta and I do consume those but I'm not trying to lose weight nor gain weight
• 49:00 - 49:30 when people eat that way meat fish eggs chicken fruits and vegetables and nothing else for a couple of months what every single one of them says is well then we had this party and you know the kids were having birthday cake so I decided to allow myself a slice of cake they ate it and it tasted disgusting to them or they in some cases threw up or they just felt like it was gross whatever positive assoc iation they had with it before it no longer exists and then they get right back on
• 49:30 - 50:00 their let's call it diet and they continue along their way and they're very relieved to learn that they actually enjoy healthy foods I think that we can rewire in fact we know that you can rewire your association between nutritive value Taste of food calories and micronutrients and so when I hear about these highly restrictive elimination diets where people do only meat which frankly does not seem healthy to me I think some Fiber from other sources is good although I'm sure Paul will come after me probably with a drumstick or
• 50:00 - 50:30 something or Jord whatever Jordan's doing seems to be working for Jordan so I'm not going to argue people should do as they will but you know um I'm an omnivore and enjoy that but I think when people do elimination type diets the more important thing is that they're learning this association between taste and calories that seems to really work for them and the pleasure of eating certain foods and really dropping into the the quality and the taste of that food When We crave a food and it's kind of an Indulgence food like chocolate or
• 50:30 - 51:00 carrot cake or something it's more along this dopamine uh transition from Peak to trough now when I I love steak my dad's Argentine I'm half Argentine so I love a great beef chizo or like a you know like I love red meat but I don't eat two ribe eyes I eat one and I'm good and so I think that there's something very sading about high nutritive quality food that includes fruits and vegetables and the vegans have have their choices and the vegetarians have their choices and so so much of what we think about when we
• 51:00 - 51:30 think about dopamine and food is yes highly processed foods candy packaged Goods cookies chips they drive this craving for more but people don't actually enjoy them that much they just require them or at least they think they require them so I encourage anyone who feels addicted to those foods to take a you know healthy approach you know consume enough calories don't go on a crash Di but try eating really high quality unprocessed or minimally
• 51:30 - 52:00 processed foods for just a couple of weeks at first it's murder they just can't do it and then inevitably they call me and they say I feel so much better and I don't even want that stuff anymore it's interesting how that then correlates with your own motivation and I it's we fly out here to do this podcast and we come out sometimes for two weeks three weeks sometimes even four weeks and we all eat the same thing pretty much throughout the day for those four weeks so it's almost a dietary intervention for me because when we finish recording my food is going to be there I know what it's going to be it's
• 52:00 - 52:30 going to be basically a salad with meat in it certain vegetables Etc and so it becomes this like intervention going to La is this dietary intervention what happens is when I come here and have that salad every day with various different meats and various different vegetables every day is my motivation to go to the gym for some reason improves my sleep ends up improving and it's like my that one sort of dietary intervention has this really Downstream impact on everything else I get in the I get in the best shape of my life I'm motivated I feel good I drive along it might also be the sunshine out here but and I just
• 52:30 - 53:00 I I think people don't realize that even as you say a week or two having that dietary intervention intervention cutting out the crap can have such a big reframing on your perception of food how you experience it and now I'm excited about the bloody salad yeah it's wild how healthy foods become more attractive to us the more we consume them and the more we avoid unhealthy Foods I think also a lot of people don't know how great you can feel get some morning sunlight great sleep eating nutritious food and once they do once they
• 53:00 - 53:30 experience that lift and energy and mood it's kind of addictive in its own right this is the most crazy stat you'll ever hear 93.3% of you that watch this channel frequently haven't yet hit the Subscribe button so if you liked this clip and if you like what we do here please can you do me a favor and hit that subscribe button and in return I promise you I will do everything I can from now until forever to make this channel better and better and better thank you