Huberman Leverages Acute Stress, Acetylcholine to Rebuild Brain Focus

Huberman利用急性压力与乙酰胆碱重塑大脑专注力 持续专注依赖于通过针对性的行为应激源与冥想来调谐肾上腺素、乙酰胆碱和多巴胺，但认知提升需要通过刻意散焦来巩固神经回路。 Huberman提出了专注力的“箭矢模型”：肾上腺素提供充沛的警觉性，乙酰胆碱充当引导注意力的箭头，多巴胺则为持续动力提供能量。他提出了一系列可操作的行为方案来优化这些回路，包括90分钟的超昼夜节律工作周期、简短的视线凝视训练、刻意冷暴露，以及聚焦于主动重新专注所带来的神经可塑性益处的每日13分钟冥想。讨论还涵盖了睡眠与血糖调节等基础支持、EPA、肌酸、Alpha-GPC和L-酪氨酸等针对性化合物，以及ADHD处方药物的临床逻辑。在整期节目中，Huberman强调，巅峰认知表现从根本上需要规律的刻意散焦，以巩固神经适应并防止脑力疲劳。 专注力由三部分组成的神经化学系统主导：肾上腺素提供基础能量与警觉性（箭身），乙酰胆碱引导高分辨率注意力（箭头），多巴胺则提供持续的动力。 (1:45) 可控的急性应激源（包括1到5分钟的刻意冷暴露）能引发多巴胺和肾上腺素的持续飙升，可使专注力表现提升一倍以上。 (15:25) 每日13分钟的冥想方案增强注意力网络，并非依靠全然的静止不动，而是通过察觉走神并收回意识这一反复的神经可塑性努力来实现。 (18:10) 认知工作应被划分为90分钟的超昼夜节律周期，并以不看手机的散步和发呆等刻意散焦为间隔，以实现突触恢复与巩固。 (7:35)

Neurobiologist Andrew Huberman outlines a multi-tiered framework for optimizing focus and concentration, conceptualizing attention as a coordinated neurochemical system supported by behavioral habits, autonomic regulation, and selective supplementation. The Neurochemical Arrow and Dynamic Ultradian Cycles (1:45) Huberman models concentration as an arrow: epinephrine synthesized by the locus coeruleus and adrenal glands forms the shaft that provides baseline alertness; acetylcholine acts as the arrowhead, focusing a cortical spotlight onto specific circuits; and dopamine provides the sustained propulsion and motivation to resist distraction. Focus is not an instantaneous on-off switch but a dynamic state that naturally flickers, expands, and re-narrows over time. Intellectual and physical focus aligns with internal biological clockwork organized into roughly 90-minute ultradian cycles. Within each session, the initial 5 to 10 minutes function as a cognitively demanding transition or warm-up phase, the middle block yields the deepest attentional depth, and the concluding minutes exhibit natural neurochemical fatigue. Huberman notes that high-intensity focus constitutes rigorous metabolic work, requiring adequate recovery rather than perpetual execution. Behavioral Conditioning Through Sensory Priming and Stress (18:10) Daily behavioral protocols physically reshape attentional circuits through neuroplasticity. Research from Dr. Wendy Suzuki's laboratory at NYU demonstrated that a daily 13-minute meditation focused on nasal breathing and an internal forehead anchor significantly improved concentration, memory, and mood over eight weeks. Huberman emphasizes that the primary training mechanism is not unbroken stillness, but the repeated, deliberate act of pulling wandering attention back to the anchor, which engages the prefrontal cortex and hippocampus. Similarly, fixed visual focus drills—staring at an external point for 30 seconds to 3 minutes—directly recruit the frontal eye fields to anchor cognitive engagement. Sensory and environmental stressors also calibrate alertness. Ambient white, pink, or brown noise lowers cognitive friction by stimulating prefrontal circuits. Furthermore, acute stress sharpens concentration: citing a 2020 study by De Groot et al. where mild stress more than doubled concentration performance, Huberman highlights deliberate cold exposure (1 to 5 minutes in a cold shower or plunge) as a behavioral tool that elevates circulating epinephrine and dopamine for hours. Autonomic and Metabolic Priming: Sleep, Nutrition, Caffeine (9:16) Cognitive performance depends on foundational physiology that behavioral tricks cannot bypass. Huberman emphasizes achieving high-quality sleep on roughly 80% of nights as an essential baseline. Metabolic fuel also dictates attentional resolution: while a study published in Neuron demonstrated that circulating blood glucose sharpens the precision of neuronal tuning, food consumption induces a parasympathetic ("rest and digest") shift that diverts blood to the gut and produces postprandial lethargy. Peak focus follows a U-shaped curve, where fasting or light meals maintain alertness while heavy, carbohydrate-dense meals degrade concentration. Caffeine enhances alertness when dosed between 100 mg and 400 mg prior to cognitive tasks, though individuals sensitive to anxiety should remain between 100 mg and 200 mg. Because nighttime caffeine disrupts sleep architecture even in those who fall asleep without difficulty, Huberman advises cutting off caffeine intake 8 to 12 hours before bedtime. Targeted Supplementation, Neurochemistry, and Prescription Stimulants (27:36) Nutritional compounds provide structural and energetic modulation for cognitive circuits. Daily intake of 1 to 3 grams of EPA omega-3 fatty acids supports neuronal membrane integrity, while 5 grams of creatine monohydrate fuels the brain's creatine phosphate system to modulate prefrontal cortical networks. For acute focus mediation, Huberman identifies Alpha-GPC (300 to 600 mg) to stimulate acetylcholine, paired with 600 mg of garlic to counteract elevations in the cardiovascular risk marker TMAO, and L-tyrosine (500 mg) to elevate dopamine synthesis. He advises against excessive stacking, recommending supplements as an occasional on-ramp rather than a permanent crutch. Addressing clinical pharmacology, Huberman notes that prescription ADHD stimulants like Adderall, Ritalin, Vyvanse, and modafinil increase dopamine and epinephrine tone. Under psychiatric supervision, these compounds calm distractibility by locking erratic prefrontal circuits into coordination. However, Huberman warns that using unprescribed stimulants for recreational or academic shortcuts carries severe risks of cardiovascular strain, dependence, and neurochemical disruption. Huberman concludes that sustained attention is physiologically unsustainable without deliberate defocusing—such as phone-free walks and daydreaming—which allows synapses flagged during deep work to consolidate. A core limitation across all discussed interventions is that behavioral protocols, nootropics, and stimulants cannot compensate for chronic sleep deprivation or substitute for the gradual neuroplastic retraining of the brain's attentional networks.

[1:45] Andrew Huberman: They are necessary for focus, but they are not sufficient for focus. [9:16] Andrew Huberman: Translated into English, this means that when we are fasted or when our blood glucose is very low, we aren't able to perceive and think about things as clearly. [15:25] Andrew Huberman: A hack is something where you're using one thing for a different purpose than it was originally intended for.

[0:00] Welcome to Huberman Lab Essentials, [0:01] [music] where we revisit past episodes [0:04] for the most potent and actionable [0:06] science-based tools for mental health, [0:08] physical health, and performance. [0:11] I'm Andrew Huberman, and I'm a professor [0:13] of neurobiology and opthalmology at [0:15] Stanford School of Medicine. Today we [0:17] are discussing focus and concentration [0:20] and tools for improving your focus and [0:22] concentration. And those tools will [0:24] allow you to tap into the neurochemistry [0:26] and the neural circuits within your [0:28] brain and body that peer-reviewed [0:30] science has reliably shown can [0:32] significantly improve your focus and [0:34] concentration abilities. Just to give [0:36] you a little teaser of the kinds of [0:37] tools that I'm going to provide you on [0:38] today's episode, a previous guest on the [0:40] Hubberman Lab podcast was Dr. Wendy [0:42] Suzuki. Dr. Suzuki is a professor of [0:44] psychology and neuroscience at New York [0:46] University or NYU as it's commonly [0:48] referred to. her laboratory made a very [0:50] important discovery which was that a [0:52] very brief just 12 actually 13 if you [0:55] really count the the intro but 13 minute [0:58] daily meditation performed for a period [1:00] of about 8 weeks significantly increased [1:03] people's focus and concentration [1:05] abilities and the great news is you [1:06] didn't need all eight weeks it was just [1:08] that's how long that you ran the study [1:10] so during today's episode I will [1:11] describe that protocol in detail I'll [1:13] also provide you an even briefer [1:15] alternative to that protocol that you [1:17] can use if for instance you find [1:19] yourself with only 3 minutes or 4 [1:20] minutes or 5 minutes a day to meditate [1:23] because today's episode is mainly [1:24] focused on tools and not so much the [1:26] underlying mechanisms. I'm mainly going [1:28] to focus on what to do and when and how [1:30] to do it. But I just want to take about [1:32] 3 minutes and briefly describe a model [1:35] that is a visual image that you can put [1:37] in your mind that will help you [1:39] incorporate the tools that I'll provide [1:41] and that generally will help you [1:42] understand at a mechanistic level how [1:45] focus and concentration work. What I [1:47] want you to imagine is an arrow. And an [1:50] arrow of course has an arrow head and it [1:52] has the shaft of that arrow. The [1:54] neurochemical system that really [1:56] represents the shaft of that arrow, [1:58] right? The straight line is epinephrine, [2:01] also called adrenaline. Turns out that [2:03] epinephrine/adrenaline [2:05] are released within your brain from a [2:07] little location, a little cluster of [2:08] neurons called locus ceruius, but you do [2:10] not need to remember that name. and from [2:12] your body from the adrenal glands. And [2:16] the release of epinephrine from those [2:18] two locations overall increases energy. [2:21] It increases alertness. It does not [2:24] alone increase focus. Okay? So things [2:28] whether or not they're behavioral or [2:29] psychological or supplements or drugs [2:33] that increase epinephrine allow focus to [2:36] occur. They are necessary for focus but [2:38] they are not sufficient for focus. that [2:40] is they are required but they are not [2:42] enough to create focus. So we're going [2:44] to need epinephrine in the equation. Now [2:46] the arrow head on this metaphorical [2:50] arrow head that represents focus and [2:52] concentration is going to be represented [2:54] or related to the mechanisms of [2:56] acetylcholine. And the best way to think [2:58] about it is it's like a spotlight. It [3:01] highlights specific neurons nerve cells [3:04] that should be active or more active I [3:06] should say than the other neurons in the [3:08] environment. If you have an arrow with a [3:10] very big arrow head that's really broad, [3:12] really blunt. Imagine a mile wide arrow [3:14] head that's not very focused on any one [3:16] location. It's not really pointing to [3:17] any one location, is it? But with a [3:21] narrow, really tightly focused arrow [3:23] head, well, that's focused on one [3:25] location. So, we have alertness, [3:27] epinephrine, and then we have the actual [3:30] direction in which our concentration and [3:32] focus is placed. And that's in at least [3:35] in this mental model I'm creating [3:36] acetylcholine. And then in order to have [3:40] ongoing focus, we need another [3:43] neurochemical. And it turns out that [3:45] that third neurochemical is dopamine. A [3:47] molecule often associated with pleasure [3:49] and reward. But it's really the molecule [3:52] of motivation. These three [3:53] neurochemicals together, acetyloline, [3:55] epinephrine, and dopamine, really allow [3:58] you to get focused, to focus very [4:02] precisely, and in fact increasingly [4:04] precisely over time, to really narrow [4:06] and narrow and narrow your focus [4:07] progressively within a single bout of [4:09] focus, and to continue to do that and to [4:12] be able to do that repeatedly whenever [4:14] you want. Let's jump into the tools for [4:16] concentration and focus. One of the most [4:18] important things to build and maintain [4:21] your focus and concentration is to [4:24] optimize your sleeping behavior. That is [4:27] to get enough quality sleep I would say [4:29] 80% of the nights of your life. Not [4:31] everyone can get optimal sleep 100% of [4:33] the nights of their life. Nobody truly [4:36] nobody achieves that. However, sleep has [4:39] been shown to relate to cognitive [4:41] performance, physical performance, [4:43] hormone output and so many other things. [4:46] What we can reliably say is that sleep [4:49] modulates just about every process in [4:52] your brain and body. So assuming that [4:54] you are sleeping well 80% of the nights [4:56] of your life or at least working on the [4:58] various protocols and tools to sleep [5:01] well and sufficiently long 80% of the [5:04] nights of your life and you are [5:06] interested in additional tools that are [5:08] soundbased in order to improve your [5:11] ability to concentrate and focus. There [5:13] are quality peer-reviewed studies [5:15] supporting the idea that white noise or [5:17] pink noise have been shown to not [5:20] improve concentration per se, but to [5:23] improve people's ability to transition [5:25] into concentrated states. There is [5:28] indeed some data to support the fact [5:30] that white noise and to some extent pink [5:32] noise and brown noise can amplify the [5:34] activity of neurons in the so-called [5:36] prefrontal cortex. this front area, sort [5:38] of the bumper behind your forehead, uh [5:40] that is directly related to your ability [5:43] to direct your own focus and remain [5:46] focused on certain things. These are [5:48] tools that really have been shown over [5:50] and over in humans to decrease the [5:53] transition time into focus. This is a [5:55] really key point. A lot of people are [5:57] challenged with getting into a mode of [5:59] focus. None of us, however, should be [6:01] expected to just sit down and drop [6:03] directly into a state of focus. I think [6:05] that's completely an unfair request of [6:08] ourselves. I mean, for instance, you [6:09] wouldn't expect yourself to go out on [6:11] the track or go out for a run and not [6:12] warm up. You might jog for a few minutes [6:14] or even walk before you would jog and [6:16] then jog before you would run, right? I [6:18] would hope you would do that. And if [6:19] you're doing resistance training, I [6:21] doubt that you go over and load up the [6:22] bar or the machine with the maximum [6:23] amount of weight that you can move and [6:24] then just drop right into that. You [6:25] always do a warm-up. And I think it's [6:27] very important to understand mental [6:28] work, focus, and concentration as [6:30] requiring that warm-up. There's a [6:32] gradual dropping into any state whether [6:34] or not that state is sleep, right? You [6:35] go from shallow sleep to deep sleep and [6:37] then out eventually. Focus two, you go [6:40] from shallow focus to increasingly deep [6:43] focus. That is in our metaphor of the [6:47] arrow, it's very broad. It's pointed at [6:49] a lot of things and over time as we drop [6:51] into focus that arrow is narrowing and [6:53] narrowing and narrowing. It is not what [6:55] we call a step function. It's not like [6:56] you go from unfocused to focus and then [6:58] you drop into your maximum focus. By [7:00] understanding that it's dynamic, by [7:02] understanding that you are going to be [7:04] continually going in and out of [7:06] progressively but varying levels of [7:09] focus, you will greatly release the [7:12] pressure on yourself to feel focused all [7:15] the time when you want to be. So be [7:17] patient with yourself and also [7:18] understand that focus is an ability that [7:21] you can improve your ability to focus by [7:23] engaging the neural circuits responsible [7:25] for focus repeatedly over time through [7:27] so-called neuroplasticity. the ability [7:29] of your nervous system to change in [7:31] response to experience. And that has a [7:32] couple of different components. But put [7:34] very simply, what we repeat gets etched [7:37] into our nervous system and becomes [7:38] easier over time. A question I often get [7:40] is, "How long should I try to focus?" [7:42] Well, the research literature point to [7:44] the key importance of so-called [7:46] altradian cycles. You've all probably [7:47] heard of circadian cycles or circadian [7:50] biology. Circa the day, circadian is [7:54] about 24-hour cycle. Well, our brain and [7:56] body operate within that day or within [7:58] each and every day I should say with [8:01] 90inute altradian cycles. So my [8:03] suggestion would be anytime you're going [8:05] to sit down and try and focus, you're [8:06] going to try and do a focused bout of [8:08] physical exercise or skill learning or [8:10] musical learning or maybe you're even [8:12] just having a conversation, maybe you're [8:13] a therapist or you're attending therapy [8:14] or a class. How long should it be? And [8:17] the ideal duration is about 90 minutes. [8:19] Everything from our sleep states or the [8:21] different stages of sleep and our waking [8:24] states is divided into these 90minute [8:26] cycles or so-called ultradian cycles. I [8:28] acknowledge and accept the fact that the [8:30] first 5 to 10 minutes of that 90 minutes [8:32] are a transition time. It's like the [8:34] warm-up for focus, but I do include it [8:36] in that 90 minutes. I'm often asked how [8:38] many altradian cycles one can perform [8:40] throughout the day. That depends on how [8:42] well you slept, how well you are [8:44] nourished, which we'll talk about in a [8:45] moment, and how well trained up your [8:48] focus capacity is. Again, this is not to [8:50] say that you should go to your teacher [8:52] or your um PhD adviser or your parent or [8:54] your friends and say, "Listen, I I can't [8:56] really concentrate or think about [8:57] anything for more than 90 minutes per [8:59] day." That's not what I'm saying. These [9:00] are deep focus bouts. These are bouts of [9:02] mental work or physical work where [9:03] you're really forcing yourself to focus [9:05] and refocus to sharpen the head of that [9:07] arrowhead to redirect it to what you're [9:09] trying to concentrate on. And it is [9:10] indeed hard work. I would even think [9:12] about it more or less like a workout of [9:14] any [snorts] kind. Your ability to focus [9:16] and in fact your ability of neurons to [9:19] encode specific information in your [9:21] environment that is to represent what's [9:23] out there in the world is actually [9:25] related to your blood glucose level. [9:27] There's a beautiful study that was [9:28] published in neuron not long ago that [9:29] showed that the tuning that is the [9:31] precision with which neurons in the [9:33] brain represent things in our [9:34] environment is actually much greater [9:38] when there is sufficient glucose in the [9:39] brain. Translated into English, this [9:41] means that when we are fasted or when [9:43] our blood glucose is very low, we aren't [9:45] able to perceive and think about things [9:48] as clearly. Now, there's a twist to [9:50] this, however. One of the things that [9:51] you hear very often is that some people [9:53] like being fasted because they like the [9:55] clarity of mind that it provides. Here's [9:58] the situation. Neurons, unless you're in [10:00] a ketogenic diet, really thrive on [10:02] glucose. They love glucose. So, why [10:04] would it be that some people experience [10:06] a heightened state of mental clarity [10:08] when they are fasted? I've certainly [10:09] experienced that before. Well, I should [10:11] say that provided you're well hydrated [10:13] enough and you have enough electrolytes [10:14] in your system. What tends to happen is [10:16] that when you ingest food, there's a [10:18] shift in your nervous system towards [10:20] so-called parasympathetic modes. You've [10:21] probably heard it as rest and digest, [10:23] although it does other things. A more [10:24] relaxed mode that can indeed make us [10:26] very sleepy. If we have too many [10:27] carbohydrates, it actually can make us [10:29] quite sleepy. However, if we have any [10:31] food, if we have enough of it, that is [10:34] if our gut is full, it diverts blood to [10:36] our gut and we become sleepy and we [10:38] can't focus as well. Imagine a Ushaped [10:40] function, right? Where if you're very [10:43] fasted, you're going to have high degree [10:45] of focus and concentration. But then if [10:47] you ingest some food and your belly is [10:49] full, your focus and concentration is [10:50] reduced. But having enough blood glucose [10:54] and maybe even elevated blood glucose [10:56] will increase cognitive function. So, [10:58] you sort of have to pick your condition. [11:00] What do you want for your bouts of focus [11:01] and concentration? I actually do both. [11:04] So, what I do is, as I mentioned before, [11:05] I eat my meals sometime around 11:00 [11:07] a.m. my first meal typically, unless I'm [11:09] very hungry when I wake up. And so, I [11:11] will do my workout and one bout of [11:14] focused work. I always think of this as [11:15] my hard work early in the day. And I do [11:18] that fasted. I'll be consuming water [11:20] with electrolytes. That's my first focus [11:22] bout of 90 minutes or less. And then [11:24] I'll eat. And then I do notice after I [11:27] eat I actually have a diminished [11:28] capacity to focus. But then again in the [11:30] afternoon I will do another 90-minute [11:32] bout of focus. So to make this very [11:34] simple or as simple as I can for you [11:36] being fasted is great for focus and [11:39] concentration provided you're not [11:41] thinking about food the entire time and [11:44] being fed is terrific for focus and [11:46] concentration. Actually can improve [11:47] neuronal function provided that you [11:49] didn't eat too much food. So, one way to [11:52] manage this is if you're going to have a [11:54] lunch to make sure that you don't stuff [11:55] yourself at lunch that you're not [11:57] overeating and to not get quite so full [12:00] that you push your nervous system into [12:02] this parasympathetic mode and make it [12:04] hard to focus in the afternoon. But if [12:05] you're eating large meals, you are going [12:07] to diminish your concentration and focus [12:10] period. I know many people are curious [12:11] as to whether or not caffeine can [12:14] improve focus and concentration. And [12:16] indeed, it can. There is a kind of [12:19] general range in which we can talk about [12:21] caffeine as being useful for focus and [12:23] concentration and the range is basically [12:26] from 100 milligrams to 400 milligrams. I [12:29] want to caution everybody out there if [12:30] you're somebody who suffers from anxiety [12:33] or panic attacks and you're not used to [12:35] ingesting caffeine and you run out and [12:37] ingest 400 milligrams of caffeine in the [12:38] form of espresso or yerba mate or an [12:40] energy drink or in pill form that is [12:43] going to be very uncomfortable for you. [12:45] You're going to be sweating profusely. [12:46] your heart rate is going to increase. [12:47] You're going to be quite panicked in [12:50] fact or at least anxious. But most [12:52] people do quite well to ingest 100 to [12:53] 200 milligrams of caffeine prior to [12:56] doing some focused work. I will caution [12:58] those of you that think that you can [12:59] drink caffeine in the evening or [13:01] nighttime and still fall asleep. All of [13:03] the research points to the fact that the [13:05] architecture of your sleep and the depth [13:06] of your sleep is disrupted. Even if [13:08] you're able to fall and stay asleep, the [13:10] sleep you're getting is simply not as [13:12] good as the sleep you would get if you [13:13] were to shut off your caffeine intake at [13:15] least eight hours before bedtime and [13:17] ideally more like 10 or even 12 hours [13:19] before bedtime. But of course, there are [13:20] practical constraints as well. There's [13:23] an excellent study that was carried out [13:25] not that long ago on how stress itself [13:28] can increase our ability to focus and [13:30] concentrate. You know, most people think [13:31] of stress as impairing our ability to [13:33] focus, but that's actually not true. [13:35] When we are stressed, it involves the [13:38] deployment, the release of adrenaline, [13:40] epinephrine. And that adrenaline both [13:42] changes our visual field. In other [13:44] words, it narrows our vision to a more [13:46] tunnel-like [13:48] focus. That is, it makes the arrow in [13:50] our metaphor of the arrow more sharp and [13:55] it improves our concentration. So the [13:57] study that really shows quite [13:59] definitively that acute stress meaning [14:01] stress that comes on fairly suddenly [14:03] improves concentration performance it's [14:05] a paper published in the journal [14:07] experimental psychology in 2020. The [14:09] title of the paper is not surprisingly [14:11] acute stress improves concentration [14:14] performance. First author Degrroot d o [14:17] t. And this study involved taking a [14:21] number of subjects and stressing them [14:23] out or not prior to a cognitive or [14:26] concentration task. And there are a lot [14:28] of data in this paper, but I'm just [14:30] going to home in on one specific set of [14:31] data. And I should mention as I go there [14:34] that they measured things like cortisol, [14:35] a stress hormone. They measured anxiety. [14:38] It was a quite thorough study. And what [14:40] they found was that concentration [14:41] performance improved manyfold I should [14:45] say from there was a greater than [14:47] doubling of concentration and [14:49] performance in the stress group and [14:51] stress in this context was provided [14:53] using a standard way of inducing stress. [14:55] What they basically do is they bring [14:57] subjects into the laboratory and they [14:59] have to do a simulated job interview and [15:01] arithmetic task and they're being [15:03] evaluated as they're doing this. So this [15:04] isn't you know intense psychosocial [15:07] stress. you know, they're not watching [15:08] anything disturbing. They're not being [15:10] traumatized in any kind of way. This is [15:11] fairly low levels of stress that raise [15:14] their levels of epinephrine, and we know [15:16] this uh from this study, and their [15:18] levels of cortisol, another stress [15:19] hormone, modestly within their brain and [15:22] blood, but that even modest increase in [15:25] these stress hormones and their reported [15:28] psychological levels of stress really [15:30] enhance their focus and concentration. [15:32] Now, of course, there are other ways to [15:34] increase stress levels and to do that in [15:35] healthy ways to improve concentration [15:38] and performance. And one of the best [15:39] ways to do that because it's so sure [15:41] fire and it's generally safe, provided [15:44] you do it safely, is deliberate cold [15:46] exposure. This is something I've talked [15:48] about on the podcast before, but [15:50] deliberate cold exposure can be achieved [15:52] by getting into a cold shower for one to [15:54] five minutes. We know that getting into [15:57] cold water or under cold water greatly [15:59] increases epinephrine levels and [16:02] dopamine levels. There's a beautiful [16:03] study that was published in the European [16:05] Journal of Physiology that showed that [16:07] the increases in dopamine are massive. [16:09] you know, a near doubling or more of [16:11] dopamine levels that are very long [16:13] lasting for hours and epinephrine and in [16:17] ways that support not just immune system [16:20] function because they do that and mood [16:22] because it does that, but that can [16:24] really improve concentration and focus. [16:26] This is not a biohack. Uh I don't like [16:28] the word hack. I know it's commonly [16:30] used, but a hack is something where [16:32] you're using one thing for a different [16:33] purpose than it was originally intended [16:35] for. And here I'm not referring to the [16:36] shower or the cold bath. I'm referring [16:38] to epinephrine. Epinephrine is a [16:39] neurochemical that will place your [16:42] vision into more of a tunnel mode, which [16:44] will allow you to focus on cognitive [16:45] work or physical work in a more specific [16:47] way. You're not going to be as [16:48] distractable. And it's very easy to [16:50] achieve by getting into a cold shower or [16:53] a cold body of water for a brief period [16:56] of time. People always ask how long to [16:59] get under or into cold water and how [17:01] cold to make it. Here's the thing. It [17:03] should be uncomfortably cold but safe to [17:05] stay in for 1 to 5 minutes. Cold water [17:08] exposure, I should say deliberate cold [17:09] water or non-eliberate cold water [17:11] exposure reliably increases epinephrine [17:15] levels. It is incredibly useful as a [17:17] tool for this. Some of you might think [17:19] this is a little bit silly as a tool for [17:21] focus and concentration, but if you look [17:23] at the data on epinephrine and how [17:26] powerfully it can increase focus, I [17:28] think you'd be very impressed. I mean it [17:30] certainly can increase one's ability to [17:32] attend to specific visual stimula. So [17:34] for reading or math work etc. It's going [17:37] to be very useful. The point here is [17:38] that a lot of people would love to and I [17:41] think ought to leverage the [17:43] healthpromoting and powerful effects of [17:45] increasing epinephrine on focus and [17:47] concentration. And running out and [17:49] getting stressed by a life event or [17:51] getting into an argument or something [17:52] like that simply as a way to increase [17:54] focus and concentration doesn't seem [17:55] that adaptive to me. So deliberate cold [17:57] exposure is a straightforward way to do [17:59] that. It doesn't involve anyone else. I [18:01] suppose you could do it with somebody [18:02] else, but it doesn't require anyone [18:03] else. And again, there are zero, low, [18:06] and even negative cost ways to approach [18:08] that. Now, I'd like to discuss some of [18:10] the purely behavioral tools that quality [18:12] peer-reviewed science say can improve [18:15] focus and concentration significantly. [18:17] At the beginning of today's episode, I [18:19] talked about the study from Dr. for [18:20] Wendy Suzuki's lab where they explored a [18:23] 13-minute meditation done every day for [18:26] a period of 8 weeks. That meditation led [18:29] to significant improvements in focus and [18:31] concentration ability as well as other [18:33] aspects of cognitive performance. It [18:35] also improved mood and reduced stress. [18:38] So, you might be wondering what exactly [18:39] is this meditation? The meditation is [18:41] very simple and it's one that anyone can [18:44] perform. What you would want to do is [18:46] set a timer for about 13 minutes. I [18:48] don't think it has to be exactly 13 [18:50] minutes, but since that's what they [18:51] included in the study, you would set a [18:53] timer for 13 minutes, you would sit or [18:56] lie down, close your eyes, and you would [18:59] simply focus on your breathing. Ideally, [19:02] you would do just nasal breathing for a [19:04] period of 13 minutes, concentrating on [19:06] that breathing. And concentrating, [19:08] meaning bringing your awareness to a [19:10] point just about an inch inside of your [19:13] forehead while also concentrating on [19:15] your breathing. Now, here's the thing [19:16] about meditation that all studies of [19:20] meditation show, which is that unless [19:22] you are a very experienced meditator, [19:25] your concentration, your focus will [19:27] drift away from your breathing and away [19:30] from that location about an inch inside [19:33] your head, inside your brain. That will [19:36] happen maybe every 10 seconds, every 20 [19:38] seconds, maybe even every 5 seconds. But [19:41] an important part of such a meditation [19:43] practice to improve concentration and [19:44] focus is that you are continually [19:47] refocusing [19:49] back to that specific location and [19:50] refocusing back on your breath. This is [19:53] something that again is not often [19:55] discussed. People think that if you do a [19:56] meditation and you're supposed to [19:58] concentrate on your breath that if your [19:59] mind drifts that somehow you failed in [20:01] that meditation. But actually that's not [20:03] the case. A huge component of improving [20:06] your ability to focus and concentrate by [20:09] way of neuroplasticity, rewiring of the [20:11] circuits for focus and concentration is [20:14] the repeated return to a state of focus [20:17] from a state of nonfocus or diminished [20:20] focus. Okay? So, think about it like [20:22] trying to drive down the freeway and [20:24] staying between the lane lines, excuse [20:26] me. And every once in a while, because [20:28] there's a bit of drift on the vehicle, [20:30] maybe the wheels aren't aligned [20:31] correctly or there's something else [20:32] wrong with the chassis or the steering [20:34] device, it starts to drift right a [20:36] little bit, then you hit the rumble [20:37] strip to go and then you pull back to [20:39] the center. That's really what a focused [20:41] meditation practice is about, as opposed [20:44] to expecting yourself to stay between [20:46] the mental lane lines, so to speak. By [20:49] doing that repeatedly over and over, [20:50] what you're really training up is the [20:53] network within your brain that indeed [20:55] includes that prefrontal cortex that [20:57] you're focusing on as well as some other [20:58] structures, the infratemporal cortex, [21:00] indeed the hippocampus, a structure [21:02] associated with memory and other [21:04] components of the neural circuit that [21:06] are involved in directing our mental [21:08] focus and concentration. The point here [21:10] isn't how long you focus or somehow [21:14] trying to achieve total focus for the [21:16] entire 13 minute or 17 minute or [21:18] 60-minute bout of meditation. While that [21:21] would be wonderful and I think many [21:23] people aspire to do that, that's a lot [21:25] of hard mental work. I think for most [21:26] people out there, including myself, a [21:28] relatively short meditation practice of [21:31] about 13 minutes in which you fully [21:34] expect your focus and concentration to [21:37] drift, but that you are continually [21:38] refocusing is going to be the most [21:40] effective, yes indeed, the most [21:42] effective at teaching yourself to focus [21:45] and stay concentrated. In fact, I invite [21:47] you to interpret every time that you [21:49] focus off that location about one inch [21:52] behind your forehead as an opportunity [21:54] to refocus and think about the [21:56] refocusing as the trigger for teaching [21:58] your neural circuits how to focus for [22:00] extended periods of time. And as a bonus [22:02] to that sort of meditation practice, the [22:04] study from Wendy Suzuki's lab also [22:06] showed that people experienced [22:08] improvements in sleep and improvements [22:10] in memory. So, not just improvements in [22:12] mood and reduction in stress and [22:13] improvements in focus and concentration, [22:15] but all these other positive benefits [22:17] from just doing that 13 minute a day [22:19] meditation practice. It's one that I've [22:21] started to adopt and have felt [22:23] tremendous benefit from and that I [22:24] encourage many of you to try as well. [22:26] Now, there's another set of behavioral [22:28] tools that can really help enhance one's [22:30] ability to focus and those are [22:32] visualbased tools. In fact, the tools [22:34] I'm about to describe are actually being [22:36] employed in a number of schools in China [22:39] and elsewhere in order to teach children [22:41] to focus better and for longer periods [22:44] of time. The key principle here is that [22:48] much of our cognitive focus, our ability [22:51] to think about something in a very [22:52] specific way and stay focused on it to [22:54] read or to follow a line of conversation [22:58] or math or music etc. is going to be [23:02] directed by our visual system. That's [23:04] also why they put blinders on horses. [23:06] That's also why sometimes wearing a [23:08] hoodie or a hat or limiting your visual [23:10] field in some way can help you enhance [23:14] your cognitive focus. It can help limit [23:15] distraction. You're just not seeing as [23:17] much. So what is a practice that has [23:20] been studied in various laboratories and [23:23] that's being employed in various schools [23:24] is to have children or adults visually [23:28] focus on one location for a given period [23:31] of time. How long? Anywhere from 30 [23:34] seconds to 3 minutes. And believe it or [23:36] not, 3 minutes is a long time to [23:37] maintain visual focus at one location. [23:40] You if you were to try that right now, [23:41] you'd probably find it to be a bit of a [23:43] strain. But if you want to try it, you [23:44] can. Also keep in mind that the [23:46] refocusing is the key component of [23:49] teaching yourself or your brain how to [23:51] focus better. So if you're going to [23:54] incorporate this practice, what you [23:56] would want to do is pick a location. It [23:58] could be on a wall, could be on your [24:00] computer in front of you, although I [24:01] would encourage it to not be the [24:02] contents of your computer screen. You [24:04] might just want to blank your screen. [24:05] You might want to put a piece of paper [24:06] with a crosshatch there. Any sort of [24:08] visual target or you can imagine a [24:10] visual target. and then focus your [24:12] visual attention on that target and try [24:14] to breathe normally. Try and stay [24:15] relaxed and certainly allow yourself to [24:17] blink so your eyes don't dry out. By [24:19] focusing on that particular location and [24:21] by forcing yourself to refocus on that [24:23] location anytime your gaze, your vision [24:27] drifts from that location, you are [24:29] encouraging the circuits for focus to [24:32] get better at focusing for longer and [24:33] longer and at refocusing when your focus [24:35] drifts off of that location. This [24:38] practice is recruiting certain elements [24:40] of your so-called prefrontal cortex. [24:42] Also, the frontal eye fields, which are [24:44] locations not far from the prefrontal [24:46] cortex that are involved in deliberately [24:48] directing your gaze to particular [24:50] locations in space. Here's what I [24:52] recommend. Set yourself a low bar at [24:55] first and set a timer and try to focus [24:59] on one location for 30 seconds and [25:01] that's it for that day. The next day you [25:03] might add 5 seconds and then the next [25:06] day 5 seconds after that. If you miss a [25:07] day, no big deal. Simply do the practice [25:11] for the same amount of time that you did [25:13] the last time that you did the practice [25:14] and then gradually try and increase the [25:17] amount of time that you can focus on one [25:19] visual location overtly by looking [25:21] directly at that location. So, what I [25:23] recommend is having a 30-se secondond to [25:26] 3 minute period at the beginning of a [25:30] bout of focus where you're going to do [25:32] work or physical work and anchoring your [25:35] vision to one location somewhere in the [25:38] room or if you want to do it covertly, [25:40] you can do that. Setting a timer and [25:42] trying to do that for anywhere from 30 [25:43] seconds to 3 minutes. What you're doing [25:45] when you exercise that practice is you [25:49] are ramping up neural activity within [25:52] the neural circuits that create focus [25:55] and concentration. And then I would move [25:56] to the work that you're trying to do [25:57] either mental work or physical work. And [26:00] if about halfway through your 90-minute [26:02] bout or at some point in your 90-minute [26:04] bout of work or exercise, you feel that [26:05] your concentration is drifting, rather [26:07] than look at your phone and scroll [26:09] through the thousands of contexts that [26:11] exists within social media or your [26:13] phone, try just picking a location again [26:15] on the wall, focusing back on that [26:17] location, using that as a ramp up to [26:20] then direct your focus back towards if [26:22] you're weight training sets and reps [26:23] that you might be performing. If you're [26:24] running, you might do this or cycling, [26:27] you might do this by focusing on a [26:29] particular location and really homing in [26:31] on that location physically. And this is [26:33] a practice that a lot of athletes use, [26:35] in fact. And if you're say doing musical [26:37] practice or math, well, then you'd want [26:39] to focus on something other than the [26:41] task that you're trying to perform. But [26:43] again, using visual focus as a way to [26:45] ramp up and increase your overall [26:48] ability to focus and concentrate and [26:50] then applying that to whatever it is [26:51] that you're trying to learn or perform. [26:53] Next, I'd like to talk about compounds [26:55] that can improve concentration and [26:56] focus. And these are most often consumed [26:59] as supplements, although some of them, I [27:01] should mention, can also be derived from [27:03] food. One of the key compounds that [27:06] supports concentration and focus because [27:07] it generally supports mood concentration [27:10] and focus and brain function in general [27:13] are the omega-3 essential fatty acids. [27:16] And it's really clear that getting [27:17] somewhere between one and three grams of [27:20] EPA essential fatty acid per day can [27:23] improve outcomes. That is can improve [27:25] mood and can improve cognitive function. [27:28] Again, in the context of focus and [27:29] concentration, it's in modulating the [27:32] neural circuits and brain function that [27:34] are going to support focus and [27:36] concentration. And it's not as if taking [27:38] 1 to three grams of EPA essential fatty [27:40] acids per day is going to tap directly [27:43] into only the circuits for focus and [27:45] concentration. The other thing that can [27:47] positively modulate brain function and [27:50] that actually works as a fuel for [27:52] neurons to function and can improve [27:54] cognitive performance in particular [27:56] within the brain circuits such as the [27:58] prefrontal cortex that are involved in [28:00] concentration and focus is creatine. I [28:02] know many people are familiar with [28:03] creatine monohydrate for its effects on [28:06] muscle growth and strength and [28:08] performance. But it's quite clear that [28:09] the bulk of scientific studies have [28:11] examined the role of creatine in the [28:13] clinical context and as its role in [28:16] improving cognitive performance. So my [28:17] read of the literature has led to a [28:19] practice in which I ingest five grams [28:21] per day of creatine monohydrate. The [28:23] sort of standard form that's available [28:25] really isn't geared towards muscle [28:27] growth or strength or performance as [28:29] much as geared toward tapping into the [28:31] creatine phosphate system within the [28:33] brain and specifically the benefits of [28:36] creatine for prefrontal cortical [28:38] networks. Again, modulating, not [28:40] directly mediating, but modulating and [28:42] generally supporting the brain networks [28:45] that are going to allow me to generate [28:47] focus and concentration. Now, in terms [28:49] of compounds that more specifically [28:51] mediate concentration and focus, we have [28:53] to go back to that arrow metaphor model [28:55] that we talked about at the beginning of [28:56] the episode that included epinephrine, [28:59] adrenaline, acetylcholine, which acts as [29:02] this attentional spotlight. In fact, [29:04] acetylcholine and elevated levels of [29:06] acetylcholine have been shown over and [29:08] over again to improve or even directly [29:11] gate neuroplasticity by increasing focus [29:15] directly. As I mentioned earlier, there [29:17] are a number of different foods which [29:18] contain choline. You can look those up [29:20] online. Choline acting as an amino acid [29:22] precursor to acetylcholine. But of [29:24] course, there are compounds, there are [29:25] supplements that can further and more [29:27] acutely increase acetyloline. And [29:28] indeed, I use these myself. The most [29:30] effective one I've found is alphagpc. [29:33] Alpha GPC consumed at dosages of 300 [29:37] milligrams to 600 milligrams prior to a [29:40] workout or prior to a workout greatly [29:43] increase one's ability to focus and [29:45] concentrate. At least that's been my [29:46] experience. And there are some good data [29:48] in humans. Now, a number of people have [29:50] contacted me about a recent study [29:53] suggesting that alpha GPC when taken [29:55] chronically over many years could [29:57] increase one's vulnerability to stroke. [30:00] I've looked at those data and my read of [30:03] the data is that they're not very [30:05] conclusive. Although anytime you see [30:07] something like that, you obviously want [30:09] to be concerned. And it seems to be [30:11] related to increases in TMAO, which is a [30:14] marker related to the cardiovascular [30:16] system. And one known way to offset [30:20] increases in TMAO that are associated [30:22] either with alpha GPC or increases due [30:26] to other things. So ingestion of [30:28] particular food compounds actually can [30:29] increase TMAO is to offset that by [30:33] taking 600 milligrams of garlic. Now [30:36] I've been taking alpha GPC pretty [30:38] consistently for a number of years. I do [30:39] not take it every day. I would say I [30:41] take it about four days per week again [30:43] prior to workouts or bouts of cognitive [30:45] work. I have not seen my TMAO spike and [30:49] I've evaluated that by way of blood [30:51] tests. But based on this recent study [30:53] and the concerns about TMAO, I make it a [30:57] point to always ingest a 600 mgram [30:59] capsule of garlic anytime I take alpha [31:02] GPC, which again for me is about 4 days [31:04] per week. So if one wants to increase [31:06] the amount of dopamine transmission in [31:09] the brain and body for sake of [31:11] increasing concentration and focus, one [31:13] of the most efficient ways to do that is [31:15] by ingestion of the amino acid elyroine. [31:18] I use el tyroine in capsule form. I will [31:21] take 500 milligrams of elyroine, 300 [31:23] milligrams of alpha GPZ, and a cup of [31:25] coffee. Do this early in the day before [31:27] a workout or before a bout of [31:30] concentrated mental work. I don't want [31:32] to give the impression that I combine [31:34] every tool that I've talked about today [31:36] for a given work bout. That to me seems [31:39] like a very inefficient way to go about [31:41] life. In fact, I make it a point to try [31:44] and use tools to increase my ability to [31:47] concentrate and focus, but not to [31:49] combine more than two or three of them [31:51] at any one time. Other days, I confess, [31:53] I've slept very well, or my enthusiasm [31:56] about what I'm about to work on is such [31:58] that I don't require any of these tools. [32:00] Again, there's no requirement. There's [32:03] no pressure to use any of these tools, [32:04] behavioral, supplement based, or [32:06] otherwise. It's simply a matter of using [32:10] the tools that are going to allow you to [32:12] achieve the states you want to achieve [32:13] and to improve your ability to go into [32:16] those states without any help at all. I [32:18] prefer to look at supplements of the [32:20] sort that I just described as a route [32:22] into a deeper trench of focus and [32:24] concentration that I use as a tool to [32:27] teach myself to focus and concentrate [32:29] more deeply such that I don't need those [32:32] tools every single time I try and focus [32:34] and concentrate. I think this is an [32:36] important point because I think that [32:37] many people think of supplements as a [32:39] crutch or a way of simply getting into a [32:43] state for which no other tool will [32:46] suffice or replace. But in that context [32:49] I want to remind you of the larger [32:51] context of pharmarmacology which is the [32:53] vast landscape of prescription [32:54] pharmarmacology for ADHD for attention [32:57] deficit hyperactivity disorder. Now I [32:59] covered that landscape in intense detail [33:02] on the episode on ADHD and focus. And [33:05] just to summarize, there is of course [33:09] aderall, rolin, vivance, modafanyl, arm [33:12] modafanyl, a number of different [33:14] compounds, all of which generally [33:16] increase dopamine transmission in the [33:18] brain. So increasing dopamine and all of [33:20] which generally increase epinephrine, [33:22] adrenaline transmission in the brain and [33:24] body. And many of those compounds have [33:27] been of tremendous benefit to children [33:30] and even some adults who suffer from [33:31] ADHD. So properly prescribed at the [33:35] appropriate dosage, those compounds can [33:38] really help people with clinically [33:39] diagnosed ADHD. [33:42] The way they help those people is a bit [33:44] surprising. However, you might think, [33:46] well, they turn on the brain chemicals [33:48] that allow those people to concentrate [33:49] and focus. That's true. But they also [33:52] have the benefit of teaching those brain [33:55] circuits how to engage. And that's one [33:59] of the reasons why somewhat [34:00] paradoxically giving a stimulant like [34:03] rolin or aderall to a kid that [34:06] legitimately needs it. Obviously, you [34:07] don't want to do this without the [34:09] oversight and careful evaluation of a [34:12] psychiatrist, but giving that to a kid [34:14] who has severe ADHD, you would think [34:17] would make them rem more rambunctious, [34:19] less able to focus, and more [34:21] distractable overall. After all, rolin, [34:24] modafanyl, arm modafanyl, all these [34:26] things are stimulants. So you take a kid [34:27] who has attention deficit hyperactivity [34:29] disorder and give them these drugs that [34:32] increase transmission of dopamine and [34:34] epinephrine. You'd think, "Wow, it's [34:35] going to make them even more [34:36] distractable and hyperactive." And [34:38] indeed, it has the opposite effect. It [34:39] doesn't necessarily make them feel calm, [34:41] but it makes them feel that they can [34:44] focus. They really can anchor their [34:46] attention. And the idea is that it's [34:48] teaching those neural circuits or those [34:50] neural circuits rather are teaching [34:51] themselves to engage and to focus and [34:54] concentrate. And the ideal situation is [34:56] one in which the total dosage of those [34:58] compounds, those drugs can be reduced [35:00] over time as those circuits learn to [35:02] come online through purely behavioral [35:04] tools. But I strongly discourage the use [35:07] of powerful prescription drugs that have [35:09] not been prescribed you. First of all, [35:11] it's illegal. Second of all, it's quite [35:12] dangerous to hit the accelerator of [35:15] those neural circuits with such vigor [35:17] because it can increase dependency and [35:19] they can have a number of other side [35:20] effects outside the context of [35:22] clinically diagnosed and prescribed ADHD [35:26] medication. I always believe that [35:28] behavioral tools should come first, then [35:30] focus on nutrition. In fact, I would say [35:32] behavioral and nutrition tools and of [35:34] course get excellent sleep. then focus [35:37] on supplementation and then and only if [35:42] those are failing to bring your brain [35:44] and body to the state you need to be in [35:45] to perform well in school and work in [35:47] life etc do I recommend that people lean [35:50] on prescription drugs so today we've [35:53] talked about a number of different tools [35:55] and to some extent some mechanisms [35:57] involved in concentration and focus and [35:59] really the goal has been to provide you [36:01] an understanding of the neurochemical [36:03] systems and a little bit about the [36:04] neural circuits that can allow you to [36:06] achieve states of attention and focus. [36:09] My hope in giving you all this [36:10] information in one single location is [36:12] that you will be able to pick and choose [36:15] which of these protocols you would like [36:17] to incorporate into your attempts to [36:19] improve your focus and concentration. [36:21] Once again, the goal is to teach your [36:23] brain that is to increase [36:26] neuroplasticity in the neural circuits [36:28] that allow you not just to focus but to [36:30] refocus your attention. And I'd be [36:33] remiss if I didn't mention that it's [36:35] also critical to be able to defocus. I [36:38] highly encourage people to take a period [36:40] of time each day to daydream, to walk [36:42] down the hall without looking at your [36:44] phone, to not have to incorporate more [36:47] sensory information, to not place [36:49] increasing demands on yourself to focus [36:51] and see and realize how having a period [36:54] of deliberate decompression and [36:56] defocusing can allow your brain to focus [36:59] so much better. when you do decide to [37:01] return to a bout of focus, concentrated [37:04] work or physical work. So, thank you [37:06] once again for joining me for today's [37:07] discussion all about the mechanisms and [37:09] especially the tools for enhancing [37:11] concentration and focus. And last but [37:14] certainly not least, thank you for your [37:16] interest in science.