Shadowing-Übung: Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials - Englisch Sprechen Lernen mit Video
Übungsmodus wählen
Jeder Modus öffnet einen Übungsraum im Vollbild.
342 Sätze
Wenn Sätze zu kurz oder zu lang sind, klicke auf Edit, um sie anzupassen.
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
Today, we're going to discuss your brain chemistry and how to control
4
and optimize your brain chemistry for all aspects of mental health, physical health, and performance.
5
The important thing to know is that your brain
6
and your spinal cord and the rest of your
7
so -called nervous system control all the organs of your body and that all the organs of your body feed back,
8
meaning they communicate through chemicals and other means to your nervous system.
9
And vitally important is the fact that which neural circuits are active
10
and which neural circuits are likely to be less active at any given moment depends on two major categories of chemicals.
11
It depends on hormones and it depends on so -called neuromodulators.
12
And the four neuromodulators that we're going to talk about today that are of the utmost importance for your goals are dopamine,
13
epinephrine, also called adrenaline, serotonin, and acetylcholine.
14
There are many features of how neuromodulators work, but for sake of today's discussion, we only need to focus on two of those features.
15
And those are fast -acting features and longer, slower features, or what we call baseline features.
16
Now, perhaps surprisingly, I'd like to focus on the slow actions of the neuromodulators first,
17
because those slow actions of the neuromodulators are happening in you and in me and in everyone right now.
18
And they set the backdrop, the context in which the various tools to manipulate dopamine, epinephrine, serotonin, or acetylcholine will work.
19
What do I mean by the context or the backdrop or the baseline?
20
Well, it's fair to say that most people are awake during the daytime and asleep at night.
21
So schedules of sleep and wakefulness will vary, but in general, everybody, regardless of whether or not you're nocturnal or you're so -called diurnal, you're awake during the day,
22
pretty much everybody follows a schedule in which from zero to nine hours after waking,
23
that is from the time you wake up until about nine hours later, the neuromodulators dopamine and epinephrine
24
tend to be at their highest levels that they will be at any point in the 24 hour period, in any period of the day.
25
So we can call this zero to nine hour period, phase one of the day, just for simplicity.
26
And I've referred to this before in a previous episode, but not in this exact context.
27
From nine to about 16 hours is what we will call phase two.
28
And that's when dopamine and epinephrine levels tend to subside a bit compared to the earlier phase one part of the day.
29
And serotonin levels start to increase.
30
And then phase three of the 24 -hour cycle, which is from about, and again,
31
about the zero approximates, from about 17 hours after waking until about 24 hours after waking is phase three of the day.
32
We're not going to focus too much on phase three today because phase three of the 24 -hour cycle, that 17 to 24 -hour period,
33
is one in which you ought to be deeply asleep, whether or not you're nocturnal or diurnal.
34
So we're mainly going to focus on what we're calling phase one and phase two.
35
Phase one being this dopamine, epinephrine -dominated phase of our day, and phase two being this more serotonergic or serotonin -dominated portion of the day.
36
And then you might say, well, what about acetylcholine?
37
You forgot about acetylcholine.
38
Well, we didn't forget about acetylcholine.
39
Acetylcholine is under control more in terms of what we happen to be doing at any given moment, whether or not we're focusing or not focusing,
40
whether or not we're learning or not learning.
41
And here I'm referring to acetylcholine specifically in the context of the brain and thinking, because as some of you are probably shouting out there,
42
right, if you're exercise physiologists or you know anything about how the brain controls movement, Acetylcholine is used at the nerve to muscle synapse, right?
43
So neurons don't just control other neurons electrically.
44
The way you are able to move in fact is because neurons are controlling the electric activity of muscles, literally the contraction of muscle fibers,
45
and that control is exerted through the release of acetylcholine.
46
So acetylcholine is working at muscles as well, but we're not focused on that today.
47
We're focused on what we can do during phase one of the day
48
and what we can do during phase two of the day to control the specific neuromodulators, dopamine, epinephrine, serotonin, and acetylcholine toward particular end goals.
49
So again, it's really important to understand what the backdrop of these neuromodulators is, the so -called baseline.
50
and that they vary across the day if you're going to be able to leverage tools to optimize your brain chemistry.
51
Before we dive into the more pointed, directed effects of specific tools on neuromodulators,
52
I'd like to just briefly mention hormones because they are also important for understanding
53
the background and the context and these baseline levels of neuromodulators.
54
Hormones have many different effects on the brain and body and not unlike neuromodulators, some of those effects are very fast.
55
Some of them are very slow.
56
Today, we want to think about hormones as they relate to these neuromodulators, the dopamine, serotonin, epinephrine, and acetylcholine.
57
And in general, testosterone tends to collaborate with and increase the action of dopamine.
58
That's not always the case, but in general, when testosterone goes up, dopamine goes up.
59
In general, when corticosterones like cortisol and some related steroid hormones increase, epinephrine levels go up.
60
And in general, when hormones like oxytocin or prolactin are increased, levels of serotonin go up.
61
And then we have poor old lonely acetylcholine off on its own, but it's not poor and lonely.
62
It actually has incredibly potent effects on its own.
63
So it's really that it just doesn't need much help from the hormone systems, or at least not the steroid hormone systems in order to have its tremendous effects
64
if you understand these four neuromodulators and you understand that
65
while there are many tools ranging from pharmacologic to behavioral
66
that can tap into these neuromodulator systems that can kind of press on the gas of dopamine, pull back on serotonin and so on,
67
well, then you can create a sort of kit, a grab bag of things that you can use in any context,
68
or I should say that you can look to depending on the context you're in
69
and create the states of body and mind that you want.
70
Now, once again, painting with a somewhat broad brush, but nonetheless an accurate brush, we can say that dopamine,
71
when elevated above baseline, tends to increase states of motivation, both mental and physical motivation,
72
drive, and to some extent, focus.
73
Epinephrine and a closely related molecule called norepinephrine,
74
and again, I want to emphasize that epinephrine is adrenaline and adrenaline is epinephrine, norepinephrine is noradrenaline and noradrenaline is norepinephrine,
75
but today we're going to just simply talk about epinephrine and norepinephrine.
76
That category of neuromodulator is mainly responsible for generating our energy,
77
our level of fuel and baseline level of forward center of mass, as I like to call it.
78
When epinephrine levels are high, We tend to feel agitated.
79
We tend to feel like we want to move.
80
We tend to feel like we can't shut down our thinking and our anticipation of what's going to happen next.
81
And when epinephrine levels are very, very low, we actually have less physical energy.
82
We tend to have less mental energy in terms of generating thoughts very quickly and so on and so forth.
83
Now, the neuromodulator serotonin creates a number of different states in the brain and body, but for sake of today's discussion,
84
we're going to think about the predominant states that it creates, and those are states of contentness, being happy, feeling fairly relaxed,
85
feeling soothed, and to some extent, even some relief from pain or lack of pain.
86
Serotonin is associated with a feeling of satiety, of having enough of what we already have.
87
And acetylcholine, we can say, is mainly associated with states of focus.
88
And we can go a step further and say
89
that it's mainly associated with steps of focus as they relate to learning and encoding new information, so -called neuroplasticity.
90
So let's say you want to be more motivated.
91
You want to be more in pursuit of goals and you want to have more energy and to be more focused.
92
There are many ways to go about that.
93
In fact, there's a near infinite cloud of opportunities, everything from prescription drugs to illicit drugs, which I certainly do not recommend,
94
supplements, nutrition, you can listen to particular music, You can do all sorts of cognitive,
95
behavioral, nutritional supplementation tricks, or you can just understand
96
that what you're really after are increases in dopamine above baseline that you control.
97
And there are ways to control them that are quite potent.
98
And science tells us which tools are going to be the most potent and the most versatile for you.
99
So I'm going to share those tools with you now with the caveat that each one of those tools
100
could be its own entire podcast episode and
101
that we've done near entire episodes on each of these tools or small collections of these tools.
102
So I'm going to cover these in somewhat superficial manner.
103
Let's say you want to increase dopamine for sake of increasing motivation.
104
The first thing to do is.. to understand what the natural behavioral tools are for increasing dopamine
105
and to do those as consistently as possible.
106
Again, these are tools that you'll want to do nearly every day, if not every day.
107
And I know I'm sounding like a broken record on this one,
108
but here again, we come to sunlight and I should say not just the desire to,
109
but really the need for viewing the maximum amount of sunlight
110
that one can reasonably get given schedules and locations in the world, time of year, et cetera, in the early part of the day.
111
Within the first hour of waking, ideally, but certainly in the first three hours of your day, you are going to want to maximize sunlight exposure to your eyes.
112
Never look at the sun or any other light so bright that it's painful to look at.
113
And yes, of course, blinking is fine, but no, take sunglasses off, go outside once the sun is out and get some natural light in your eyes.
114
So if you get sunlight exposure to your eyes
115
and it does have to be to your eyes in the early part of the day, you increase the amount of dopamine receptor that you have,
116
which allows whatever circulating dopamine happens to be there to have a greater effect on motivation, and I should say also on mood and feelings of being in pursuit
117
and generally in craving and pursuit of things in life.
118
Now, there's another way to increase the effect of whatever dopamine happens to be circulating in your brain and body.
119
And this again relates to increasing the number or the efficacy of the receptors for dopamine.
120
How do you do that?
121
Well, it turns out that regular ingestion of caffeine at safe and appropriate levels of about 100 to 250 milligrams
122
is going to increase the number of D2 and D3 dopamine receptors.
123
When you drink caffeine, it's going to increase your levels of adrenaline and so -called epinephrine, which will increase your energy levels.
124
It's going to decrease levels of something called adenosine, which builds up while you're sleepy.
125
It's going to make you feel less sleepy, more alert, more energetic.
126
That's sort of obvious but what's less obvious is
127
that it's increasing the number and efficacy of dopamine receptors so
128
that whatever dopamine happens to be around in your system is going to have more of a potent effect.
129
So these are ways of modulating more or less the baseline of dopamine
130
that you are able to produce and the ways
131
that dopamine can have its action by way of binding to receptors more potently.
132
Now, there are other ways to increase dopamine in a more acute or directed way,
133
ways to spike your dopamine to enhance your state of motivation, mood, focus, and so on.
134
If you're somebody who has or is taking drugs for depression or mania, please be very cautious about manipulating your dopamine in any case.
135
I don't just say that to protect us, I say that to protect you.
136
But if we were to look at the supplement landscape and ask which supplements increased dopamine.
137
There are a vast number of them, but the three main ones, the most effective ones that are readily available out there without a prescription are micunipurines.
138
This is actually the outside of a velvety bean that has been extracted and put into a supplement.
139
Micunipurines is actual L -DOPA.
140
It's 99 % L -DOPA, which is a prescription drug that is given for Parkinson's and for other purposes where increasing dopamine is important.
141
I don't recommend mercunoprurines.
142
I'm not saying that no one should take it, but I don't take it and I don't recommend it
143
because it tends to so potently and acutely increase dopamine that there's a pretty substantial crash afterwards.
144
The other two supplements that can increase dopamine in a short -term way, but in a significant way, are L -tyrosine.
145
So you can buy that as a supplemented amino acid that people vary tremendously in their sensitivity to supplementing L -tyrosine.
146
I know people that can take two grams.
147
I know people that can barely take 100 milligrams.
148
I know people that the best dose for them is zero milligrams.
149
So there's a lot of variation there depending on sensitivity
150
and their natural baseline levels of dopamine and whether or not they're doing a lot of other things to support dopamine.
151
But nonetheless, taking L -tyrosine will lead to fairly substantial increases in dopamine within about 15 to 45 minutes
152
and it lasts for about 30 minutes to two hours, and then there's kind of a tapering off.
153
Some people experience a little bit of an emotional and, or I should say, energetic crash.
154
Some people don't.
155
And then the other supplement that I certainly use and
156
that I know a number of other people use is more fast acting, but more potent, which is phenylethylamine.
157
This relates to the so -called PEA molecule, P, P -E -A.
158
And phenylethylamine increases dopamine and some metabolites related to dopamine in ways that really increase energy and feelings of wellbeing and motivation.
159
And again, it's fast acting.
160
So my particular protocol, the one I use, is I'll take phenylethylamine at dosages of about 300 to 600 milligrams along with some L -tyrosine,
161
or I'll take it on its own with...
162
a molecule, or I should say a compound that we'll talk about a little bit later as it relates to acetylcholine, alpha -GPC.
163
But tyrosine and phenylethylamine taken alone or together will make you feel more motivated and more alert,
164
more willing and able to lean into particular motivated behaviors, whether or not they're physical or cognitive.
165
But leaving that aside, there are certain behavioral protocols
166
that are unrelated to your overall goals and motivations that can increase dopamine in a very sustained way.
167
And without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure.
168
Deliberate cold exposure has been talked about a lot here
169
and elsewhere in terms of its ability to do things like reduce inflammation as a way to test
170
and improve resilience
171
because uncomfortable cold provided it's applied safely is a great way to learn to be more resilient
172
because you're essentially staying or forcing yourself to stay in a circumstance where your system is flooded with adrenaline.
173
As I mentioned before, dopamine tends to collaborate with epinephrine and vice versa.
174
Many people will ask which protocols to follow.
175
Please see the episode on the use of deliberate cold for health and performance.
176
You'll find that at HubermanLab .com.
177
So the use of cold water for increasing dopamine is a real tool.
178
It's, I would say, a power tool.
179
I want to just briefly return to the fact, however, that all of that is riding on that phase one,
180
phase two background, meaning it's probably going to take less cold water exposure, or I should say less time doing cold water exposure early
181
in the day to get a big increase in dopamine than it would later in the day, because later in the day, your baseline levels of dopamine are lower and you've got more serotonin circulating.
182
That should make sense to you now as to why that's the case.
183
And does that mean that you should really modify your protocols dramatically?
184
Probably not, but you might keep that in mind that if, for instance, you need to be in a highly motivated focused state in the late part of the day for whatever reason,
185
it might take a few or more of these tools in combination in order to accomplish that.
186
Whereas if you're somebody who feels pretty good during the day, but you're kind of lacking motivation and you want to increase dopamine levels
187
and you don't yet need to or want to resort to prescription drugs or supplementation, well, then you might layer in a couple behavioral protocols, paying attention to, of course,
188
the things that you might be doing that would also potentially suppress dopamine.
189
So again, that kit of tools is designed for you to play with if you choose, if it's safe for you to apply them,
190
then do that, consider doing them individually, not trying to hit all the tools all at once, right?
191
I mean, why throw all those tools at your dopamine system at once?
192
Better would be to have those tools in your kit
193
and be able to deploy them depending on whether or not you're on travel, whether or not you're eating well or less well, whether or not you're sleeping well or less well, that's highly individual.
194
And I like to think that in having those tools in hand, you'll be able to adjust them and apply them in the ways
195
that allow you to access the dopamine increases that you're after.
196
So next I'd like to talk about epinephrine, also called adrenaline.
197
I want to point out that epinephrine is released both in the brain and the body.
198
In fact, there's a barrier between brain and body that prevents the epinephrine and that's released from your adrenal glands
199
from crossing the blood brain barrier.
200
So your brain has a separate site called the locus coeruleus.
201
This is a collection of neurons in the back of the brain
202
that kind of sprinkler the rest of the brain with epinephrine and essentially wakes up whatever neural circuits happen to see,
203
or I should say, wake up any circuits where that epinephrine happens to arrive, right?
204
And generally increase the excitability of those networks.
205
That's why we say epinephrine increases energy.
206
I'm not talking about caloric energy, although that's distantly related to this, but really energy and the desire to move.
207
For many people, increasing adrenaline or epinephrine might seem like a crazy idea.
208
Most people probably associate this molecule with stress and they would like to be less stressed.
209
But there are people, including me, that want to increase our levels of epinephrine at least early in the day.
210
I'm somebody who wakes up rather slowly.
211
In fact, I tend to be kind of thinking about, thinking about maybe being in action early in the day, but I try and push myself to get into action,
212
which itself can increase epinephrine.
213
I should mention that any physical activity, any physical activity, walking, running, weightlifting, swimming, even talking for that matter,
214
is going to increase levels of epinephrine.
215
Locus coeruleus is a brain structure that is tightly coupled with behaviors in a bi -directional way.
216
That is, when you are in action, you increase the amount of epinephrine released from locus coeruleus, you wake up the brain.
217
And conversely, when locus coeruleus is active, the brain wakes up.
218
So it's reciprocal, it goes both directions.
219
So keep that in mind.
220
Exercise does indeed give you energy.
221
It burns caloric energy, but it gives you neural energy by way of increasing epinephrine transmission from locus coeruleus.
222
So we have exercise and we have caffeine as potent tools for increasing epinephrine and thereby energy.
223
Another potent tool that's purely behavioral, but is known to work based on excellent studies in humans is so -called cyclic hyperventilation.
224
Some of you may be familiar with Wim Hof breathing.
225
There's also Tumo breathing, which is very similar, Kundalini breathing.
226
All of those styles of breathing involve cyclic hyperventilation, deep inhales, and either passive exhales or active exhales,
227
but repeating inhale, exhale, inhale, exhale in a very deep and repetitive way.
228
So if you did that for 25 repetitions, 25 inhales and exhales, you would feel more alert.
229
You'd also feel more warm.
230
Why?
231
Because you increased epinephrine adrenaline release in the brain and body.
232
It works the first time and it works every time to increase epinephrine and thereby energy.
233
If you do that over and over, you're going to be very alert.
234
You're going to have more energy you're going to feel like you want to move around a lot more.
235
In fact, you might even feel agitated.
236
So people with a lot of anxiety
237
or prone to panic attack might want to be cautious in how they train and embark on that type of breathing, might want to approach it a little more carefully or avoid it altogether.
238
But for most people, cyclic hyperventilation is simply going to get you more energized and feeling like you want to move,
239
feeling like you can think more clearly and you will be more wide -eyed and alert because you are releasing adrenaline.
240
And the cold water exposure protocol that I talked about earlier, and that's covered in our episode on cold and in the newsletter on cold, well, that, as I mentioned earlier,
241
potently increases dopamine, but also epinephrine.
242
Now, we can't really say that there are foods to increase epinephrine.
243
There are, of course, prescription drugs that will increase epinephrine.
244
And of course, there are all sorts of so -called beta blockers
245
that will block the receptors for epinephrine to make you feel calm for public speaking or for various heart conditions, et cetera.
246
That's really the domain of physicians and should really be worked out with your cardiologist, with a physician, et cetera.
247
I think the tools of exercise and should you want very potent increases in adrenaline,
248
high -intensity exercise, as well as the tools of caffeine,
249
cyclic hyperventilation, and deliberate cold exposure really combine to give you a nice little kit,
250
I would say a versatile kit of ways to increase epinephrine for sake of having more physical and mental energy.
251
So next is the neuromodulator acetylcholine.
252
And as I mentioned earlier, acetylcholine is associated with states of focus.
253
And those states of focus can be high energy states of focus.
254
So the ones that are accompanied by high levels of dopamine and epinephrine, and where we're really excited about and really lasered in on something,
255
or they can be the calmer, more relaxed states of focus,
256
like reading a book or practicing music or listening very carefully to somebody in a way that's relaxed and calm.
257
Now, ways to increase acetylcholine in a potent way include, again, nutrition and supplementation.
258
It is important to have baseline levels of acetylcholine be sufficiently high as well.
259
And for that, the ideal situation is to regularly ingest foods that provide enough of the precursors for acetylcholine to be made.
260
Eggs contain a lot of choline, beef contains choline, soybeans contain choline.
261
So there are vegan or non -meat sources.
262
Chicken, fish, mushrooms, kidney beans, these sorts of things contain a lot of choline and there are other vegetables that contain choline.
263
So depending on your dietary preferences and needs, you can select certain foods to ingest to get enough choline to synthesize enough baseline acetylcholine.
264
In the realm of supplementation, there's some excellent tools for increasing acetylcholine in the acute short -term,
265
meaning over the course of about 30 minutes out to about two hours or maybe even four hours.
266
The most common of those molecules is actually nicotine.
267
Nicotinic acetylcholine receptors are abundant throughout the body and brain.
268
They're in various brain circuits.
269
They are on muscle.
270
And yes, smoking nicotine, either by vaping or cigarette, will activate those nicotinic receptors.
271
But of course, smoking is a terrible thing.
272
It will also activate things like lung cancer.
273
So I definitely don't recommend that.
274
It also activates addiction because of the ways that it triggers activation of the dopamine circuits.
275
However, some people will chew Nicorette or other nicotine -type gums.
276
Some people are very sensitive to ingested nicotine.
277
Some people take it and feel absolutely terrible, but some people do use them as cognitive enhancers.
278
Supplements that I have used and do use for increasing acetylcholine are things like alpha GPC or huperzine.
279
Alpha -GPC is in the choline pathway such that more acetylcholine is synthesized after you ingest it.
280
That's the general logic or framework of how it works.
281
Whereas huperzine is mainly in the enzymatic pathway.
282
It tends to adjust how much acetylcholine is broken down and lead to net increases in acetylcholine.
283
I will often take 300 milligrams of alpha GPC prior to workouts or prior to cognitive work bouts.
284
I tend to take it alongside caffeine and phenyl ethylamine.
285
So I take that in combination either before workouts or work bouts, really sharpens my focus.
286
And again, I'm doing that three, maybe four times per week.
287
And I'm careful to do that in the early part of the day so that it does not disrupt my sleep.
288
So let's discuss serotonin.
289
Serotonin, as I mentioned earlier, is associated with brain and body states of well -being, of comfort, of satiety, and therefore it should come as no surprise
290
that a lot of the prescription drug treatments for things like depression involve increasing levels of serotonin in the brain and body.
291
That said, anytime you talk about prescription drugs for serotonin, we also want to acknowledge that there are often side effects associated with increasing serotonin.
292
In particular, if serotonin levels go too high, that is, if the dosages of those treatments go too high, People will, for instance, feel reduced appetite,
293
reduced libido, increased lethargy, et cetera.
294
And there's a so -called serotonergic syndrome.
295
That said, there are behavioral tools, nutritional tools, and supplementation tools that can tap into the serotonin system, not to the same degree in potency,
296
but nonetheless in ways that can still impact our feelings of wellbeing in positive ways.
297
What sorts of things?
298
Well, for instance, physical contact, things like holding hands, believe it or not,
299
hugs, cuddling, et cetera, can increase serotonin transmission and they make people feel good.
300
This shouldn't really come as a surprise.
301
There's also gratitude.
302
And we did an entire episode about gratitude.
303
There's a lot of misunderstanding about gratitude.
304
Turns out, first of all, that receiving, not giving gratitude is what has the most potent effects on increasing serotonin
305
and activity of the brain circuits that involve serotonin and that lead to increases in feelings of wellbeing.
306
So this is interesting.
307
receiving much more than giving gratitude is what activates those serotonergic pathways.
308
The other thing about gratitude that's somewhat counterintuitive is
309
that observing others giving and receiving gratitude is immensely powerful for evoking serotonin
310
and the activity of serotonergic circuits in you, the observer.
311
So receiving and observing gratitude turns out to be the most potent way to increase serotonin in the brain and body.
312
Now, what about nutritional approaches to increasing serotonin?
313
Well, just as we have tyrosine as an amino acid precursor upstream of dopamine synthesis, we have the amino acid tryptophan,
314
which is upstream of serotonin synthesis.
315
And one simply has to go online and put in tryptophan -containing foods, and you will discover that there are a lot of foods
316
that are enriched in tryptophan that can lead to net increases in the amount of serotonin available in the brain and body.
317
Now, one molecule that I've found to be particularly interesting and useful, and this is one that I haven't talked about yet on this podcast, is inositol, in particular, myoinositol.
318
Myoinositol can have the effect of increasing serotonin and other neurochemicals,
319
but primarily, at least in terms of the neuromodulators discussed today, serotonin.
320
I've been taking 900 milligrams of myoinositol every third night or so as a test of its ability to improve sleep.
321
And I have to say, the depth and quality of sleep that I've been obtaining on myo -inositol is pretty remarkable.
322
And of course, I should mention that no supplement, either added or withdrawn from your protocol,
323
should ever be used as a direct replacement for prescription drug treatments that your physician has given you.
324
You should always talk to your physician anytime you remove or add something to your drug protocol or prescription protocol, of course.
325
And again, this is a general theme of all four of these neuromodulators dopamine,
326
epinephrine, acetylcholine, and serotonin, you want to make sure that you have sufficient baseline levels of those things through things like diet,
327
regular behaviors, and then you have the opportunity to use supplementation and if it's appropriate for you,
328
prescription drugs and certain behavioral protocols to try and get these potent increases,
329
these acute increases in whichever the neuromodulators you happen to want to leverage for your particular goals.
330
So that brings us to the end of at least this exploration of the neuromodulators, dopamine, epinephrine, acetylcholine, and serotonin.
331
Whether or not you're using nutritional tools or supplementation or prescription drugs
332
or any other sort of protocol to try and create a desired effect of focus or energy,
333
motivation, relaxation, you're playing with the same neurochemical ingredients.
334
So what I'm hoping is that rather than decide
335
that any one tool is the most useful or that any one neurochemical is most useful for that matter,
336
that the information that I've provided today allows you a kit of versatile tools
337
that allows you to figure out what levels of dopamine and augmentation of dopamine are appropriate and necessary for you.
338
What levels of acetylcholine and tools for manipulating acetylcholine are going to be most useful for you, and so on and so forth.
339
So I'd like to thank you once again for joining me today
340
in our discussion about these incredibly powerful molecules we call neuromodulators,
341
and the things we can do and take in order to control them so that we can enhance our mental health, physical health, and performance.
342
And last, but certainly not least, Thank you for your interest in science.
App herunterladen
Alles, was du zum fließenden Sprechen brauchst
KI-AussprachebewertungJeder Satz bewertet
IPA-TrainingJeden Laut meistern
WortschatzBaue deinen Wortschatz auf
VokabelspielSpielend lernen
Gleicher Kanal
C11,316
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C14
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C117
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C12
The Science of Making & Breaking Habits | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C121
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C15
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Empfohlenes Video
C13
178 Sätze
Neuroscientist: How To Change Your Brain (Andrew Huberman)
Daily ConversationUniversity StudentsWorking Adults
C14
153 Sätze
The Neuroscience of Love and Attachment: Oxytocin, Vasopressin, and Dopamine's Role in Bonding
Daily ConversationUniversity StudentsWorking Adults
C11
386 Sätze
All of Human Psychology Explained in 20 Minutes
Daily ConversationUniversity StudentsWorking Adults
C11
14 Sätze
Your Brain on Coffee vs Matcha #neuroscience #matcha #coffee
Daily ConversationUniversity StudentsWorking Adults
C13
81 Sätze
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Daily ConversationUniversity StudentsWorking Adults
C11
391 Sätze
The Morning Routine That Sets Up Your Entire Day | Andrew Huberman | Raj Shamani Clips
Daily ConversationUniversity StudentsWorking Adults
B25
12 Sätze
How ADHD Medication Works
Daily ConversationUniversity StudentsWorking Adults
C11
115 Sätze
Neuroscientist: "DELETE Your Social Media NOW!" - Here's Why!
Daily ConversationUniversity StudentsWorking Adults
C11
232 Sätze
How to Train Your Brain to Enjoy Hard Work | Andrew Huberman
Daily ConversationUniversity StudentsWorking Adults
C11
107 Sätze
How to Quickly Improve Focus - Andrew Huberman
Daily ConversationUniversity StudentsWorking Adults
Wortschatz und Sprechhinweise zu dieser Lektion
Dieses Video enthält 342 Sätze und 5215 Wörter zum Nachsprechen. Der gesprochene Teil dauert 30:46. Der Sprecher spricht in natürlichem Tempo, etwa 170 Wörter pro Minute, ähnlich wie im Alltagsgespräch. Nur 79 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also anspruchsvoll.
Wichtiger Wortschatz in diesem Video
15 lernenswerte Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| baseline Substantiv | /ˈbeɪslaɪn/ | Grundlinie, Bezugslinie |
| prescription Substantiv | /pɹəˈskɹɪp.ʃən/ | Rezept, Verschreibung |
| adrenaline Substantiv | /əˈdɹɛnəlɪn/ | Adrenalin |
| circuit Substantiv | /ˈsɝ.kɪt/ | Umlauf |
| exposure Substantiv | /ɪkˈspəʊ.ʒə(ɹ)/ | Kontakt, Einwirkung |
| motivation Substantiv | /ˈmoʊ.tə.veɪ.ʃən/ | Motivation, Motivierung |
| supplement Substantiv | /ˈsʌp.lɪ.mənt/ | Ergänzung |
| gratitude Substantiv | /ˈɡɹæ.tɪ.tud/ | Dankbarkeit |
| hormone Substantiv | /ˈhoɹmoʊn/ | Hormon |
| receptor Substantiv | /ɹɪˈsɛp.tə/ | Rezeptor |
| molecule Substantiv | /ˈmɑ.lɪ.kjul/ | Molekül |
| muscle Substantiv | /ˈmʌs.əl/ | Muskel |
| alert Adjektiv | /əˈlɝt/ | aufmerksam, wachsam |
| breathe Verb | /bɹiːð/ | atmen |
| relate Verb | /ɹɪˈleɪt/ | berichten |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| wake up Verb | /ˌweɪk ˈʌp/ | aufwachen, erwachen |
| go up Verb | hinaufgehen, steigen | |
| turn out Verb | sich herausstellen als/dass, sich erweisen als | |
| break down Verb | versagen, den Geist aufgeben | |
| build up Verb | sich ansammeln, sich türmen | |
| figure out Verb | herausfinden | |
| point out Verb | hinweisen | |
| shut down Verb | herunterfahren |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 81 Kurzformen und abgeschwächte Formen, zum Beispiel you're, I'm, we're. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die „th“-Laute: breathe /bɹiːð/, nonetheless /ˌnʌnðəˈlɛs/, thereby /ðɛɹˈbaɪ/, synthesis /ˈsɪnθəsɪs/, pathway /ˈpæθˌweɪ/
- Die Laute „sh“ und „zh“: prescription /pɹəˈskɹɪp.ʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/, motivation /ˈmoʊ.tə.veɪ.ʃən/, physician /fəˈzɪʃən/, nutritional /njuːˈtɹɪʃ.ə.nəl/
- Lange Wörter – auf die Betonung achten: adrenaline /əˈdɹɛnəlɪn/, behavioral /bɪˈheɪvjəɹəl/, motivation /ˈmoʊ.tə.veɪ.ʃən/, deliberate /dɪˈlɪb.(ə.)ɹət/, nutritional /njuːˈtɹɪʃ.ə.nəl/
So übst du mit diesem Video
- Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
- Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
- Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie baseline, prescription, adrenaline.
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect Continuous have/has been + -ing – eine Handlung, die früher begann und noch andauert | I've been taking · I've been obtaining |
| Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut | is exerted · are increased · is associated |
| Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache | cycle, which is · epinephrine, which will · somebody who has |
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | I've referred · we've done · has been extracted |
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.