Pratique du Shadowing: Neuroscientist: "DELETE Your Social Media NOW!" - Here's Why! - Apprendre l'anglais à l'oral avec YouTube
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Let's talk about dopamine.
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Let's talk about dopamine.
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Most people have heard of dopamine and we hear all the time now about dopamine hits, but actually there's no such thing as a dopamine hit.
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And actually the way that your body uses dopamine is to have a baseline level of dopamine,
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meaning an amount of dopamine that's circulating in your brain and body all the time.
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And that turns out to be important for how you feel generally, whether or not you're in a good mood,
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motivated, etc. And you also can experience peaks in dopamine above baseline.
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A simple way to envision dopamine hits is every time you do something you like, eat a piece of chocolate, dopamine hit.
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You look at your Instagram, dopamine hit.
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You see someone you like, dopamine hit.
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You know, all these things described as dopamine hits neglect the fact
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that if you scroll social media and you see something you really like, dopamine hit.
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Sure, there's an increase in dopamine.
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But then you get to something else and you go, hmm, not that interesting.
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However, had you arrived at that second thing first, you might think that it was really interesting.
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If you had arrived to that second Instagram post three days later or four days later, you might find it extremely interesting.
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Again, how much dopamine you experience from something depends on your baseline level of dopamine
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when you arrive there and your previous dopamine peaks.
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Okay?
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That's super important to understand.
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And it's completely neglected by the general language of dopamine hits.
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This is why when you repeatedly engage in something that you enjoy, your threshold for enjoyment goes up and up and up.
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So I want to talk about that process.
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And I want to explain how that process works because
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if you understand that process and you understand some of these schedules and kinetics, as we call them around dopamine,
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you will be in a terrific position to use any dopamine enhancing tools that you decide to use.
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You'll be in an excellent position to modulate and control your own dopamine release for optimal motivation and drive.
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So what sorts of activities, what sorts of things increase dopamine and how much do they increase dopamine?
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Well, let's take a look at some typical things
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that people do out there or ingest out there that are known to increase dopamine.
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So let's recall that you have a baseline level of dopamine and that everybody does.
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Your level of dopamine has everything to do with those genetics, but also with what you've experienced in the previous days and the previous months and so on.
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When you do or ingest certain things, your levels of dopamine will rise above baseline transiently.
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And depending on what you do or ingest, it will rise either more or less, and it will be very brief or it'll last a long time.
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So let's take a look at some of the typical things that people take and do and eat.
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Some are good for us.
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Some are not good for us.
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And let's ask how much dopamine is increased above baseline.
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Chocolate.
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They didn't look at milk versus dark chocolate, but chocolate will increase your baseline level dopamine 1.5 times.
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Okay, so it's a pretty substantial increase in dopamine.
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It's transient, it goes away after a few minutes or even a few seconds.
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I'll explain what determines the duration in a minute.
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But 1.5 times for chocolate.
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Sex, both the pursuit of sex and the act of sex increases dopamine two times.
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So it's a doubling above baseline.
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Now, of course, there's going to be variation there, but that's the average increase in baseline dopamine caused by sex.
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Nicotine, in particular, nicotine that is smoked, like cigarettes and so forth,
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increases dopamine two and a half times above baseline.
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So there's a peak that goes up above baseline two and a half times higher.
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It is very short-lived.
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Anyone who's ever been a chain smoker or observed a chain smoker understands
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that the increase in dopamine from nicotine is very short-lived.
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Cocaine will increase the level of dopamine in the bloodstream two and a half times above baseline.
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And amphetamine, another drug that increases dopamine,
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will increase the amount of dopamine in the bloodstream 10 times above baseline, a tremendous increase in dopamine.
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Exercise.
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Now exercise will have a different impact on the levels of dopamine, depending on how much somebody subjectively enjoys that exercise.
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So if you're somebody who loves running, chances are it's going to increase your levels of dopamine two times above your baseline,
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not unlike sex.
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People who dislike exercise will achieve less dopamine increase or no increase in dopamine from exercise.
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And if you like other forms of exercise like yoga or weightlifting or swimming or what have you,
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again, it's going to vary by your subjective experience of whether or not you enjoy that activity.
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So for instance, the pen that I'm holding right now, it's one of these Pilot V5s.
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I love these Pilot V5s.
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They don't sponsor the podcast.
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I just happen to like them.
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I like the way that they write, how they feel.
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If I spent enough time thinking about it or talking about it, I could probably get a dopamine increase just talking about this Pilot V5.
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And that's not because I have the propensity to release dopamine easily.
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It's that as we start to engage with something more
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and more and what we say about it and what we encourage ourself to think about it
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has a profound impact on its rewarding or non-rewarding properties.
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Now it's not simply the case that you can lie to yourself and you can tell yourself, I love something.
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And when you don't really love it and it will increase dopamine.
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But what's been found over and over again is that
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if people journal about something or they practice some form of appreciation for something, or they think of some aspect of something that they enjoy,
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the amount of dopamine that that behavior will evoke tends to go up.
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So for people that hate exercise, you can think about some aspect of exercise that you really enjoy.
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However, I will caution you against saying to yourself, I hate exercise, or I hate studying,
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or I hate this person, but I love the reward I give myself afterward.
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Rewards given afterward actually make the situation worse.
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They won't make you like exercise more or studying more.
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They actually will undermine the dopamine release that would otherwise occur for that activity.
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There are activities that we can do that will give us healthy, sustained increases in dopamine, both the peaks when they happen,
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and to maintain or even increase our baseline levels of dopamine.
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So how do we do that?
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In recent years, there's been a trend toward more people doing so-called cold exposure.
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In part, this was popularized by Wim Hof, the so-called Iceman, getting into cold showers, taking ice baths,
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exposing oneself to cold water of various kinds can in fact increase our levels of dopamine as well as the neuromodulator, neuroapinephrine.
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What temperature of water you can tolerate will depend on how cold water adapted you are
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and how familiar you are with the experience of getting into cold water.
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Please remember this, that when you experience something or you crave something really desirable, really exciting to you, very pleasurable,
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what happens afterwards is your baseline level of dopamine drops.
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Okay, so these peaks in dopamine, they influence how much dopamine will generally be circulating afterward.
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And you might think, oh, a big peak in dopamine after that, I'm going to feel even better because I just had this great event.
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Not the case.
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What actually happens is that your baseline level of dopamine drops.
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Dopamine doesn't act alone.
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Dopamine has close cousins or friends in the nervous system.
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And I'll just name off a few of those close cousins and friends.
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Epinephrine, also called adrenaline, is the main chemical driver of energy.
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We can't do anything, anything at all, unless we have some level of epinephrine in our brain and body.
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So it should come as no surprise that dopamine and epinephrine, aka adrenaline, hang out together.
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In fact, epinephrine and adrenaline are actually manufactured from dopamine.
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What dopamine does is dopamine really colors the subjective experience of an activity to make it more pleasureful,
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to make it something that you want more of.
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Epinephrine is more about energy.
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If your dopamine is too low, you will not feel motivated.
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If your dopamine is really high, you will feel motivated.
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And if your dopamine is somewhere in the middle, how you feel depends on whether or not you had higher dopamine a few minutes ago or lower dopamine.
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This is important.
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Your experience of life and your level of motivation and drive
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depends on how much dopamine you have relative to your recent experience.
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There will be other factors too, but the level of dopamine is the primary determinant of how motivated we are,
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how excited we are, how outward facing we are, and how willing we are to lean into life and pursue things.
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À propos de cette leçon
Vous vous entraînez en anglais avec "Neuroscientist: "DELETE Your Social Media NOW!" - Here's Why!" en utilisant la technique du Shadowing.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.