Andrew Huberman: You Must Control Your Dopamine!
Key Takeaways
- Caffeine should be delayed 90-120 minutes after waking to avoid afternoon crashes
- View morning light without sunglasses to maximize cortisol release and set your circadian clock
- Non-sleep deep rest (NSDR) can restore dopamine and mental energy in just 10-20 minutes
- Breathing controls your nervous system: longer exhales activate rest-and-digest; longer inhales activate alertness
- Focus follows stress: brief stress (like cold or exercise) enhances learning by releasing neurochemicals
Episode Overview
Andrew Huberman — stanford neuroscience professor, huberman lab host — joins Steven Bartlett for a powerful conversation. Neuroscientist explains how to break bad habits and control dopamine.
Key Discussion Points
Andrew Huberman explores several transformative ideas in this episode. Caffeine should be delayed 90-120 minutes after waking to avoid afternoon crashes View morning light without sunglasses to maximize cortisol release and set your circadian clock Non-sleep deep rest (NSDR) can restore dopamine and mental energy in just 10-20 minutes These insights draw from Andrew Huberman's deep experience in Dopamine and Neuroscience.
The conversation also covers: Breathing controls your nervous system: longer exhales activate rest-and-digest; longer inhales activate alertness Focus follows stress: brief stress (like cold or exercise) enhances learning by releasing neurochemicals Steven pushes Andrew Huberman on the practical applications, creating a dialogue that moves beyond theory into actionable wisdom.
Standout Moments
The Truth About Dopamine (00:34:00): You've been doing dopamine wrong
Cold Showers Increase Dopamine 250% (00:47:00): The science-backed morning hack
Morning Light Changes Everything (00:34:00): Neuroscientist's #1 optimization hack
The Conversation in Context
With over 8.1 million views, this is one of the most popular Diary of a CEO episodes ever recorded. Andrew Huberman's candid approach and Steven's probing questions create a conversation that resonates deeply with viewers navigating Dopamine and Neuroscience.
Notable Quotes
"Dopamine is not about the reward. It's about the anticipation of the reward."— Andrew Huberman, Dopamine
"Deliberate cold exposure increases dopamine by 250% and it lasts for hours."— Andrew Huberman, Cold exposure
"Your morning light exposure determines your entire day. Get sunlight in your eyes."— Andrew Huberman, Optimization
Frequently Asked Questions
What did Andrew Huberman talk about on Diary of a CEO?
Neuroscientist explains how to break bad habits and control dopamine.
What episode of Diary of a CEO is Andrew Huberman on?
Andrew Huberman appears on The Diary of a CEO with Steven Bartlett. The episode is titled "Andrew Huberman: You Must Control Your Dopamine!" and has over 8.1 million YouTube views.