( ~36:32)

caffeine is an adenosine antagonist which reduces fatigue and lethargy (verbatim copy of Muhammed's annotation)

It will temporarily park receptors for the sleep inducing neurochemical of adenosine. Kind of making those receptors sleep themselves. Which reduces if not eliminated the influence of that chemical for a while.

Caffeine has the reinforcing effects (dopamine and others) not just for activities consumed during and after the intake, but also for a period before (about 30 minutes). Good to take into account.

Caffeine not only produces dopamine but it also exponentially increases the effects of dopamine (by increasing dopamine receptors).

So definitely avoid caffeine when doing pleasurable activities you don't want to do anymore (such as porn).

( ~26:00)

What if you drink caffeine during tasks you don't like, will you then come to like said task because of the associated dopamine? Just like caffeine can make you like a mug...

(~21:00)

Apparently caffeine can help to enjoy experience more, including the person who is with us. So, in a way, a caffeine drink can act as a sort of love potion (although it's not that potent)--but it can certainly enhance a person's enjoyment of that experience with you.

(~19:20)

According to Huberman, there is a positive causal relationship between caffeine and reduced reaction time, increasing both speed and accuracy of recall. Thus useful to take in a certain amount of caffeine 30-60 minutes before an important exam or test.

Recommended to take caffeine about 30 minutes before you want peak performance (effects start 5 minutes beforehand). Peak performance ends after roughly 60 minutes, but effects stay in the system for far longer.

Conditions are not high blood glucose levels and not a very full stomach. Also assumes to drink an entire caffeinated drink in a short period of time.

(~18:00)

Because of effects related to caffeine and sleep, maybe recommended to do the most mentally or physically intensive tasks earlier in the day depending on sleep schedule.

Recommended to drink a cup or two of Yerba Maté early in the morning if you do drink it.

Caffeine is good for performance, both physical and mental. It's good for awareness and neuroprotection. It's good also for antidepression.

( ~2:00)

Caffeine is kind of addicting (~1:10)

It's a reinforcer. It's the dopamine of food.

for - Indyweb - potential Alpha tester- Andrew Huberman

Indyweb - potential Alpha tester - Andrew Huberman

for - podcast channel, youtube channel - Andrew Huberman - neuroscience - theme - science-based tools for everyday life - interview with - music producer Rick Ruben - podcast title - How to access your creativity

summary - Although Rick Ruben's field is music production, he shares his perspective on creativity

20:50 Huberman his spring of life is flora and fauna memory —something that energises him

08:50 neuroplasticity as connections between neurons

(19:30-25:17)

When interested in longevity, Andrew Huberman suggests to set an treshold of 80% (or more) of eating non-processed to minimally processed foods, which are foods that spoil more quickly usually.

(14:20-19:00) Dopamine Prediction Error is explained by Andrew Huberman in the following way: When we anticipate something exciting dopamine levels rise and rise, but when we fail it drops below baseline, decreasing motivation and drive immensely, sometimes even causing us to get sad. However, when we succeed, dopamine rises even higher, increasing our drive and motivation significantly... This is the idea that successes build upon each other, and why celebrating the "marginal gains" is a very powerful tool to build momentum and actually make progress. Surprise increases this effect even more: big dopamine hit, when you don't anticipate it.

Social Media algorithms make heavy use of this principle, therefore enslaving its user, in particular infinite scrolling platforms such as TikTok... Your dopamine levels rise as you're looking for that one thing you like, but it drops because you don't always have that one golden nugget. Then it rises once in a while when you find it. This contrast creates an illusion of enjoyment and traps the user in an infinite search of great content, especially when it's shortform. It makes you waste time so effectively. This is related to getting the success mindset of preferring delayed gratification over instant gratification.

It would be useful to reflect and introspect on your dopaminic baseline, and see what actually increases and decreases your dopamine, in addition to whether or not these things help to achieve your ambitions. As a high dopaminic baseline (which means your dopamine circuit is getting used to high hits from things as playing games, watching shortform content, watching porn) decreases your ability to focus for long amounts of time (attention span), and by extent your ability to learn and eventually reach success. Studying and learning can actually be fun, if your dopamine levels are managed properly, meaning you don't often engage in very high-dopamine emitting activities. You want your brain to be used to the low amounts of dopamine that studying gives. A framework to help with this reflection would be Kolb's.

A short-term dopamine reset is to not use the tool or device for about half an hour to an hour (or do NSDR). However, this is not a long-term solution.

Huberman states that doing these 4 things consistently and regularly, as a habit, might seem to take time, therefore decreasing performance. BUT, in reality they increase performance, as these things improve your health, focus, and awareness significantly.

Therefore they are so-called Performance Enablers

The 4 (behavioral) keypoints for great physical and mental as well as cognitive health:

One) (2:00-4:05) View sunlight early in the day. The light needs to reach the eyes--increasing alertness, mood, and focus, through certain receptors. Also increases sleep quality at night, according to Huberman. Ideally five to ten minutes on a clear day, and ten to twenty minutes on an overcast day. No sunglasses, and certainly not through windows and windshields. If no sun is out yet, use artificial bright light. Do this daily.

Two) (4:05-6:10) Do physical exercise each and every day. Doesn't have to be super intense. Huberman recommends zone two cardiovascular exercise. Walking very fast, running, cycling, rowing, swimming are examples. He says to get at least between 150 and 200 minutes of this exercise per week. Some resistance training as well for longevity and wellbeing, increases metabolism as well. Do this at least every other day, according to Huberman. Huberman alternates each day between cardiovascular exercise and resistance training.

Three) (6:20-9:10) People should have access to a rapid de-stress protocol or tools. This should be able to do quickly and instantly, without friction. You can just do one breath for destress. ( Deep long breath through nose, one quick breath in nose to completely fill the longs, and then breathe out through mouth long.)

Four) (9:12-14:00) To have a deliberate rewiring nervous system protocol to use. A thing that can be done is NSDR (Non-Sleep Deep Rest protocol), this is specifically to increase energy.

Ideally the NSDR should be done after each learning session as well to imitate deep sleep (REM) and therefore accelerate neuroplasticity and thus rewire the nervous system; increasing the strength of connections between neurons and therefore increase retention significantly.

NSDR is also a process of autonomity and control, it allows one to find that they are in control of their body and brain. It makes one realize that external factors don't necessarily have influence. According to Huberman, NSDR even replenishes dopamine when it is depleted, making it also suitable for increasing motivation.