#3 The Physiology of Long Duration Effort w/ Dr. Andrew Huberman
Apr 24, 2020
auto_awesome
Dr. Andrew Huberman, Assoc. Professor of Neurobiology at Stanford University and Director of the Huberman Lab, discusses the physiology of long duration efforts, including the impact of nutrition on neurochemical synthesis, setting goals, managing energy and blood sugar levels, the complex physiology of long-duration efforts, the importance of breathing and the role of the diaphragm, and understanding neuroplasticity and its triggers.
Setting manageable goals and achieving them reinforces the release of dopamine, reducing burnout and replenishing motivation.
Incorporating periods of stillness and low sensory input can have a calming effect on the nervous system, especially important for high-demand professionals.
Activating the dopamine reward system by setting and reaching attainable milestones helps navigate long-duration challenges more effectively.
Energy management and nutrition, such as consuming tyrosine-rich foods and complex carbohydrates, play a vital role in stress management and replenishing neurotransmitters.
Maintaining a regular sleep-wake cycle overrides negative effects on dopamine levels and overall health, while forward movement and team cohesion promote positive outcomes and well-being.
Deep dives
The power of setting milestones and moving the finish line
Setting milestones and moving towards them has a powerful effect on our neurobiology. Dopamine, a neurotransmitter associated with reward, is released when we move towards our goals. By setting manageable horizons and achieving them, we reinforce this dopamine release, solidifying our ability to set and reach future goals. This process of moving the finish line closer helps reduce burnout and replenishes our dopamine reserves. It is a skill that can be learned and is crucial for navigating long-duration stress and challenges.
The importance of rest and low sensory input
During times of high stress and uncertainty, it is crucial to incorporate periods of stillness and low sensory input. These periods, even as short as five minutes, can have a calming effect on our nervous system and help replenish neurochemicals like dopamine. Practices like yoga nidra or simply spending time in a dark, quiet room without external stimuli can limit sensory input and promote rest and rejuvenation. This is especially important for medical workers and other professionals who are constantly in high-demand situations.
Moving towards manageable goals and subjective reward
Moving the horizon closer and setting manageable goals is key for managing stress and maintaining motivation. By setting attainable goals and rewarding ourselves subjectively when we reach those goals, we can activate the dopamine reward system in our brain. It is important to note that subjective reward should be tied to the immediate horizon, not the ultimate end goal, to avoid delusion. This process of setting and reaching milestones helps reinforce positive neural circuits and enables us to navigate long-duration challenges more effectively.
Energy management and nutrition
Energy management and nutrition play a vital role in our ability to navigate stressful situations. Foods rich in tyrosine, such as red meats and nuts, can help replenish dopamine levels and provide energy for pushing through high-demand phases. Complex carbohydrates, like rice and pasta, can trigger the production of serotonin, promoting restfulness. It is essential to understand when to consume foods based on their impact on neurotransmitter synthesis. Additionally, individuals should be mindful of blood flow and avoid excessive food intake, as it can induce sleepiness.
The Importance of Sleep-Wake Cycles
Our biological functions are designed for us to be awake during the day and asleep at night. Our brain has systems that reward us for maintaining this sleep-wake cycle. One of these systems is the habenula, which punishes us for deviating from the cycle. If we stay up in the middle of the night, the habenula reduces dopamine and increases the secretion of other neurochemicals that can deplete us more quickly. This can lead to blood sugar issues and other health problems. Keeping a regular schedule, even for exercise, can override the negative effects of the habenula and promote physiological regularity.
Taking Action and Moving Forward
In stressful situations, taking action and moving forward can be a powerful way to control our hormonal balance and promote positive outcomes. Research shows that moving forward, whether through exercise or pursuing goals, activates brain circuits that buffer against stress and boost dopamine levels. This forward movement is associated with courage and a reward response in the brain. By supporting teammates and promoting team cohesion, we can tap into the serotonin and oxytocin systems, which calm the nervous system, lower fear responses, and enhance overall well-being.
The Power of Breath and Panoramic Vision
Conscious control of our breath can significantly impact our state of mind and level of alertness. Engaging in proper sighing, which involves taking two consecutive deep breaths through the nose followed by a long exhale, can quickly reset our autonomic nervous system to a calmer state. Additionally, practicing panoramic vision, where we expand our field of vision to take in more of our surroundings, can activate the relaxation response and enhance our perception of motion. These simple techniques can effectively reduce stress and promote a sense of calm and focus.
The Power of Covert Attention
Covert attention is the ability of the brain to split attention between two places in space without moving the eyes. This mechanism allows for focused conversation while also being aware of movement or visual cues in the surroundings. The brain can focus on one point of attention or split it between two. This capacity for attention applies to both space and time. Just as we can focus on two places in space, we can also focus on the present and the past or the present and the future. Space and time are linked in the brain, and narrowing or broadening our vision affects our perception of time. By anchoring our perception of time to manageable goals and setting targets, we can reduce stress and improve our focus and performance.
Neuroplasticity and Restorative Behaviors
Neuroplasticity, the brain's ability to change throughout our lives, is heightened during periods of increased alertness and focus. When we engage in intense focus and learning, specific neurochemicals like acetylcholine are released, triggering plasticity. The actual rewiring of the brain occurs during rest, especially sleep. By setting targets and maintaining a 24-hour schedule, we can enhance neuroplasticity and optimize learning and performance. Furthermore, incorporating restorative behaviors like deep rest, yoga nidra, or periods of untethered time can help reset the system, improve focus, and reduce stress. Recognizing the impact of residue and being mindful of modulation of the autonomic nervous system can also promote overall well-being and prevent burnout.
This is a conversation with Dr. Andrew Huberman, Assoc. Professor of Neurobiology at Stanford University and Director of the Huberman Lab, and a discussion I’ve been wanting to have for a long time! We discuss the physiology of long duration efforts in rapidly emergent complex environments. Don’t miss this one!!! What it is ACTUALLY like on deployment, Coleman Ruiz
