How to Avoid Unnecessary Dopamine Peaks With "Dopamine Stacking" | Dr. Andrew Huberman
Summary
TLDRこのスクリプトでは、話者が運動に対する愛と、特に抵抗トレーニングやランニングが好きであると語ります。彼は運動中と後の気持ちが好きですが、特に運動中の感覚に魅了されています。彼はブラックコーヒーやアメリカーノ、カフェイン、イェルバメイトなどの物質を用いて、運動の強度を増大させる方法を発見しました。また、事前運動エネルギードリンクや特定のサプリメントを用いることで、集中力やパフォーマンスが向上する経験をしました。しかし、これらの刺激物質を過度に使用することで、元々楽しんでいた活動に対する情熱が低下するリスクがあると気づきました。そこで、これらの物質の使用頻度や組み合わせを慎重に検討し、インtrinsicなモチベーションを維持することが重要だと結論づけています。
Takeaways
- 🏋️♂️ スクリプトの主題は、運動とその過程、そしてその後の気持ちが大好きであること。
- 💊 カフェインやヤルバマテ、プリワークアウトドリンクなどの刺激物が運動の強さを高めると述べている。
- 🧠 アルファGPCやフェネチラミン、L-チロジネなどのサプリメントを摂取することで、集中力や努力のレベルが向上する。
- 🔬 これらの刺激物は、学問的作業や実験にも有利であり、パフォーマンスを向上させる。
- ⚠️ しかし、これらの刺激物や行動を過度に繰り返すことで、運動や実験に対する情熱が低下するリスクがある。
- 🔄 過度の刺激物使用は、エネルギーの低下や情熱の損失を招く可能性がある。
- 🌟 インストリンジックモチベーションは、追加の刺激物なしで楽しむことができる活動が最も貴重である。
- 🏃♂️ 運動や認知的な活動には、時々刺激物を使わずに取り組むことが重要。
- 🚫 過度なドーパミン刺激行動や化合物の積み重ねは避け、バランスを保つ必要がある。
- 🌈 インストリンジックな喜びとモチベーションは、人類の進化や個人の目標達成に不可欠な要素である。
Q & A
スクリプトの著者は何が大好きですか?
-著者は運動が大好きで、特に抵抗訓練とランニングが好きです。
著者は運動中と運動後のどちらの感覚が好きですか?
-著者は運動中と運動後の感覚の両方ともに好きです。
コーヒーやカフェインなどの物質は著者の運動パフォーマンスにどのような影響を与えますか?
-カフェインやyerba mateなどの物質は著者の運動をより強力にし、走れる距離を延ばせる効果があります。
著者はどのようにして自己の認知的労働を向上させましたか?
-カフェイン、yerba mate、および他のサプリメントを飲むことで、学習や論文の執筆、研究など認知的労働のパフォーマンスを向上させました。
カフェインやサプリメントを長期間服用することで著者にどのような影響がありましたか?
-長期間カフェインやサプリメントを服用することで、著者はエネルギーの低下や運動や実験への情熱の低下を感じ始めました。
著者はどのようにしてエネルギーの低下や情熱の低下を克服しましたか?
-カフェインやサプリメントの使用を控えめにして、自然な動機付けを維持することで、エネルギーの低下や情熱の低下を克服しました。
著者はカフェインやサプリメントの使用に関してどのようなアドバイスをしていますか?
-カフェインやサプリメントの使用は控えめで、特に既に楽しんでいる活動にこれらの物質を重ねて使うべきではない、というアドバイスをしています。
著者は自己の経験からどのような結論を出しましたか?
-自己の経験から、内発的な動機付けは他の刺激を必要とせずに楽しむことができれば、長期的に持続できる貴重な資源であると結論付けています。
内発的な動機付けが重要であると著者はどのように説明していますか?
-内発的な動機付けは人類の進化や個々の目標への近づき方にも大きく寄与し、持続可能で魔法のようなものであると著者は説明しています。
著者は音楽やダンスなどの他の活動でもカフェインやサプリメントの使用を推奨していますか?
-いいえ、著者はこれらの活動がすでに楽しめば、カフェインやサプリメントなどの追加の刺激は必要ないと述べています。
Outlines
🏋️♂️ 運動の愛と刺激物質の使用
この段落は、話者自身が運動を楽しむ姿勢と、カフェインやサプリメントなどの刺激物質を使用することで運動の強度や集中力を高める方法について述べています。彼は運動が好きで、特に抵抗訓練やランニングが好きで、それによって得られるニューロ化学的な変化と達成感が好きだと話します。一方で、カフェインやAlpha GPC、phenethylamine、L-tyrosineなどのサプリメントを用いたプロトコルを、運動だけでなく学問的労働にも応用し、パフォーマンスを向上させた経験についても触れています。しかし、これらの刺激物質の使用が長期間続くと、運動や実験への熱意が低下するという問題にも気づき、自己調整が必要であると認識しています。
🧠 ドーパミンとイントリンスイックモチベーション
この段落では、話者はドーパミンを放出する行為や物質の使用を慎重に行い、イントリンスイックモチベーションを維持することが重要であると語っています。彼は、カフェインやAlpha GPC、L-tyrosine、phenethylamineなどの使用頻度を適切に管理し、運動や学問的労働の前にこれらの刺激物を必要としない時間を設けることで、イントリンスイックな喜びと動機を維持していると説明しています。さらに、イントリンスイックモチベーションは人間の活動や目標達成において不可欠であり、それが楽しさと結びついている場合、それは魔法のようなものであると強調しています。
Mindmap
Keywords
💡運動
💡ドーパミン
💡カフェイン
💡ヤバマテ
💡Alpha GPC
💡フェネチラミン
💡L-チロシン
💡スタック
💡イントリンスイックモチベーション
💡燃え尽きた
Highlights
个人对锻炼的热爱,特别是对抵抗训练和跑步的喜爱。
锻炼过程中的愉悦感,而不仅仅是锻炼后的感觉。
发现饮用黑咖啡、美式咖啡或马黛茶可以增强锻炼强度。
摄入预锻炼能量饮料或特定的补充剂可以提高锻炼的专注度和表现。
将咖啡因和补充剂的使用扩展到认知工作,如学习、写作和实验。
过度使用刺激物质可能导致对锻炼和工作的热情减退。
对肾上腺疲劳的误解和肾上腺功能的正确理解。
如何谨慎使用刺激物质,以避免依赖和热情减退。
调整对咖啡因和补充剂的使用,以保持锻炼和工作的热情。
建议在不依赖额外刺激的情况下进行锻炼和认知工作。
内在动机的重要性和它在人类行为和进化中的作用。
如何通过内在的愉悦感来实现目标,而不是依赖外部刺激。
讨论了如何通过调整对刺激物质的使用来维持内在动机。
强调了内在动机对于实现目标和享受过程的重要性。
通过个人经验说明了如何找到并维持内在动机。
对如何平衡使用刺激物质和保持内在动机的建议。
Transcripts
I love to exercise.
I know to some people this might seem foreign,
but I love to exercise.
I love to do resistance training, I love to run.
I am not one of those people
that doesn't like the experience of exercising,
but likes the feeling afterwards, quote unquote.
I hear that a lot.
"I don't like to exercise,
but I love the way I feel afterwards."
I love physical training,
and I love the way I feel afterwards,
but I mostly love the feeling during.
I don't know why I'm wired that way.
I can't say that I'm somebody
who likes to do hard things across the board.
There are plenty of difficult things in life that I dread
or that I'm sort of meh about,
but for me, hard exercise,
intense exercise of a particular kind.
Resistance training and running in particular,
both give me a yum.
Yes, I love this kind of feeling.
And yes, it persists for me quite a long while afterwards,
both for sake of the way that it changes my neurochemistry,
but also, my sense of satisfaction.
But I just simply love it.
Now, years ago, I discovered that
if I drink a cup of black coffee,
or an Americano or a double espresso, or some yerba mate,
that my workouts can be quite a bit more intense,
I can run further.
And then I also discovered that,
if I were to take a pre-workout energy drink,
or I took say 300 milligrams of Alpha GPC
and 500 milligrams of phenethylamine,
and perhaps even 500 milligrams of L-tyrosine,
and perhaps did that alongside
the caffeine and the yerba mate, then yes, absolutely.
I really liked those workouts.
I could be like a laser in terms of focus.
I could exert even more effort, put on some music,
and I could achieve even better performance.
And then I also discovered that I could export that protocol
of caffeine, yerba mate,
and various supplements to my cognitive work.
So, when I was studying, or writing papers,
or writing grants, or in the laboratory,
when I was doing experiments with my hands in those days,
you know, cutting brain tissue and staining it
and working really long hours.
And I discovered that all of those things,
all of those behaviors compounded with my love of exercise
and my love of doing science and gave me these big peaks
in what to me felt like even important experiences.
They felt that, you know, unlike anything else.
They were just so, so peak in their nature,
which was great, and it did indeed enhance my performance.
However, while it did not create a dependency
for those different substances,
caffeine, supplements, et cetera.
What I noticed was that in the days
and sometimes weekends afterwards,
even though for much of my career, I confess,
I've worked weekends as well,
but I would notice that I'd experience
a real trough in energy.
I just would not feel that good.
And then if I kept up those behaviors consistently,
and I was consistently adding in these other,
let's just call them what they are,
dopamine-releasing or stimulating behaviors and substances,
that my enthusiasm for physical training, or running,
or for doing experiments, actually started to diminish.
And this was really discouraging to me at the time,
because I started to think, okay, maybe I'm burnt out.
Maybe I have adrenal burnout,
which by the way, doesn't exist, folks.
Your adrenals don't burn out.
There is something called adrenal insufficiency syndrome.
You can overstimulate your system
by way of too much adrenaline,
epinephrine, and norepinephrine.
But that's a separate thing.
There's no such thing as adrenal burnout per se,
but I didn't know that.
So I thought, gosh, I'm really burnt out.
When in fact, it's now obvious to me what I was doing.
I was combining too many dopamine-releasing
or stimulating behaviors and substances
for things that I already enjoy doing as behaviors,
namely exercise and doing experiments.
Anything related to science actually.
So, what this means is not to avoid taking things
or doing things that amplify your amount of dopamine,
but to be very cautious about how often one does that,
and how many different dopamine-stimulating
behaviors or compounds, one stacks.
Especially, in terms of taking those things
or stacking those things in and around behaviors
that you already really enjoy doing.
I was essentially just creating
another version of the kids in nursery school
or first grade with the gold star experiment.
I was basically, just doing the exact same thing.
And when I realized that,
and I changed my relationship to those compounds,
I didn't eliminate them all together.
But I started realizing, for instance,
that I didn't need to double up on yerba mate
and coffee every workout.
Sometimes I would do one, sometimes I would do the other.
Frankly, I always do one or the other.
It's rare that I ever do any kind of physical training
without some caffeine first.
And I do my physical training,
typically in the early part of the day,
so that's fine, doesn't interfere with my sleep.
I might do a hike without caffeine,
but if I'm in a weight trainer, I'm in a run,
I tend to drink coffee beforehand or have yerba mate,
or if I occasionally meaning about once every third,
sometimes every other,
but usually, about every third workout,
I'll take 300 milligrams of Alpha GPC,
maybe occasionally, maybe every third or fourth workout.
And these are resistance workouts.
Mind you, not running,
I'll take 500 milligrams of L-tyrosine
or more typically, 500 milligrams of phenethylamine,
and very, very rarely, maybe once every two or three months,
I might stack all of those things together
prior to a workout.
But of course, I'm always mindful to also include
workouts, or runs, or bouts of cognitive work.
So, that could be grant writing,
prepping for a podcast, et cetera,
where I don't do anything prior.
Maybe just my caffeine,
because I have a baseline level of caffeine
that I use each day to function like many people.
There's a baseline level of caffeine that just allows us
to function if we're a perpetual user of caffeine.
I talked a lot about this on the episode in caffeine.
But the key here is be cautious.
I would say be very cautious
about stacking and layering in too many
dopamine peak-inducing behaviors
all at once on a regular basis.
The key point here is,
if you are somebody that can engage
in these intrinsically joyful activities for you,
these activities that you're really motivated to do,
whether or not it's skiing,
or playing music, or dancing, et cetera,
without the need to layer in
additional dopamine-releasing mechanisms,
or compounds, or activities,
well then I highly recommend you do that.
Because then you are essentially
making yourself one of those fortunate few
that does not require additional stimuli
and therefore can hold onto that pleasure,
can hold onto that intrinsic pleasure and motivation
to engage in these behaviors over time,
which frankly, there is no replacement for.
There is no pill, or bottle, or potion,
or motivational speech, or podcast, or book
that can replace intrinsic motivation.
Intrinsic motivation is perhaps the holy grail
of all human endeavors and behaviors,
because it encompasses so much
of what brought us to this point in our species' evolution,
and also, what brings each and every one of us
closer and closer to our goals.
And if it's happening with enjoyment
without the need to layer in additional tools,
well then you have really tapped into the source.
And when I say the source,
I don't mean it in any kind of mystical way.
I think it's quite clear by now
that when we hear about qi from Eastern medicine
or we talk about motivation drive and pursuit
on Western neurobiological languages
that relates to dopamine,
or we hear about the source maybe in my podcast episode
with the one and only Rick Rubin,
incredibly productive music producer,
who's as just an unbelievable track record
in terms of creative endeavors.
And he talks about the source.
We're really talking about the same thing,
which is this set of circuits within us
that allow us to identify what we want
and then lean into effort,
and then to do that in a persistent way
that allows us to reach our goals.
And if we can do that with an intrinsic sense of pleasure,
well, that is nothing short of magic.
[MUSIC PLAYING]
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