Andrew Huberman: You Must Control Your Dopamine!

📝 Summary

🎯 Top Takeaways

1. Caffeine should be delayed 90-120 minutes after waking to avoid afternoon crashes
2. View morning light without sunglasses to maximize cortisol release and set your circadian clock
3. Non-sleep deep rest (NSDR) can restore dopamine and mental energy in just 10-20 minutes
4. Breathing controls your nervous system: longer exhales activate rest-and-digest; longer inhales activate alertness
5. Focus follows stress: brief stress (like cold or exercise) enhances learning by releasing neurochemicals

💬 Key Quotes

"Dopamine is not about the reward. It's about the anticipation of the reward."— Andrew Huberman, on Dopamine

"Deliberate cold exposure increases dopamine by 250% and it lasts for hours."— Andrew Huberman, on Cold exposure

"Your morning light exposure determines your entire day. Get sunlight in your eyes."— Dr. Andrew Huberman, on Optimization

🎬 Standout Moments

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