ADHD & How Anyone Can Improve Their Focus
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- čas přidán 15. 06. 2024
- In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.
I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).
The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.
#HubermanLab
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Links:
Review of Compounds for ADHD, Smart Drugs & Focus - www.fbscience.com/Landmark/ar...
Review of Atypical Compounds for ADHD - www.hindawi.com/journals/np/2...
Study of Focus Protocol In ADHD & Non-ADHD Children - www.mdpi.com/1660-4601/17/13/...
Timestamps:
00:00:00 Introduction & Note About Diagnosis
00:03:27 Sponsors
00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults
00:13:00 Attention & Focus, Impulse Control
00:14:57 Hyper-focus
00:16:45 Time Perception
00:18:25 The Pile System
00:20:00 Working Memory
00:24:10 Hyper-Focus & Dopamine
00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks
00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse
00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil
00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine
00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus
00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study
00:56:35 Elimination Diets & Allergies In ADHD
01:04:46 Omega-3 Fatty Acids: EPAs & DHAs
01:07:00 Modulation vs Mediation of Biological Processes
01:10:50 Attentional Blinks
01:16:56 Open Monitoring & 17 minute Focus Enhancement
01:22:50 Blinking, Dopamine & Time Perception; & Focus Training
01:30:10 Reverberatory Neural & Physical Activity
01:33:40 Adderall, Ritalin & Blink Frequency
01:35:00 Cannabis
01:37:30 Interoceptive Awareness
01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers
01:48:05 DHA Fatty Acids, Phosphatidylserine
01:50:54 Ginko Biloba
01:51:45 Modafinil & Armodafanil: Dopamine Action & Orexin
01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC
01:59:04 L-Tyrosine, (PEA) Phenylethylamine
02:01:23 Racetams, Noopept
02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology
02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids
02:14:30 Synthesis/Summary
02:16:10 Support for Podcast & Research, Supplement Resources
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com - Věda a technologie
The true ADHD experience is having to go back every couple of minutes because you lost focus and stopped listening
oh my g o d
replace minutes with seconds for me, will ya?
i found it easier to focus to when i put it on 2x speed probably cuz it's harder and has less boring pauses that lead to me being distracted
@@touf48 Same. I tend to listen at 2x, and rather rewatch the video a couple times, because then I atleast don't stop all together. After a couple of views I start to get the whole picture even if I zone out.
Bingo!
Actionable Items from the video without medication-
1. Reduce sugar consumption.
2. Rapid blinking to increase dopamine and do work. - 20 seconds or whatever suits you.
3. Eating stuff with Omega 3 Fatty Acids - Walnuts, Peanuts, Eggs, Milk etc.
4. Meditate - can be in 2 ways -
a. Closed eyes - While focusing on breath. - 15 min.
b. Dilated Vision - Look at a point, and without moving your eyes try to focus and perceive the environment.
Hope this helps, this channel is an absolute goldmine
I'm so going to tryouts this
Thank you!!
@@ocean9983
1:22:00 1 hour 22 min
Andrew talks about Fast Blinks.
Thank you for this summary of actions!
Flax, chia, and hemp seeds are also good sources of omega 3's. I find ground flax seeds to be the easiest to take. I use it pretty much like a supplement.
Also limiting your intake of other oily foods. Omega 6's because they compete for the same enzyme. So limiting your omega 6 intake will increase your absorbing of omega 3's.
Even though the effect as he said is modest, omega 3's are good for other aspects of health, so it's good to know.
My intensity of energy, daydreaming, coupled with inability to motivate myself to do cognitively demanding uncreative sit-down tasks like writing were the bane of my existence until age 38 when I finally got diagnosed. Even though it’s been a few years on since my diagnosis, it’s still hard to manage. Key things for me: sufficient sleep, less caffeine, sufficient exercise, sufficient protein, and sufficient TALKING TO PEOPLE REGULARLY.
This is very interesting and I'll follow it FOR SURE
I too struggle in that way
Wow thank you for sharing. I’m 38 myself and am about to book a therapist for a potential diagnosis 😅
Great summary - until covid happened I took talking to others for granted but somehow since then ive talked to fewer and fewer people - and the important part here I think is that to be effective it's needs to be a good quality conversation for a good couple of hours with quality friend's etc and probably away from the home. But even knowing this I still procrastinate in arranging this simple activity....
Have you tried any drugs?
🎯 Key Takeaways for quick navigation:
00:00 🧠 ADHD and improving focus will be discussed in this podcast episode, including normal levels of focus and relaxation techniques.
01:24 🌿 The episode will cover drug-based and behavioral tools, diet, supplementation, and emerging brain-machine interface devices for improving focus.
03:21 ⚠️ Caution against self-diagnosing or diagnosing others with ADHD; formal diagnosis should be done by professionals.
08:39 📚 The history and genetic basis of ADHD are discussed, with insights into the renaming from ADD to ADHD in the 1980s.
13:33 🔍 Attention, focus, and concentration are similar concepts, while impulse control involves limiting perception. People with ADHD can hyperfocus on things they love.
16:28 ⏰ Challenges with time perception, running late, and procrastination are common in people with ADHD.
18:25 📦 Organizational challenges, like using the "pile system" for belongings, are often seen in individuals with ADHD.
20:21 🧠 Working memory deficits in ADHD affect the ability to keep and manipulate information in the short term, but long-term memory may remain intact.
22:45 🧠 People with ADHD can obtain heightened levels of focus, even hyper-focus, for things that excite them and align with their interests.
23:39 💡 The ability to focus varies among individuals, with some naturally excelling at focusing on any task while others may need to incentivize themselves internally.
24:41 🔍 Dopamine plays a crucial role in creating a heightened state of focus and motivation in the brain, particularly for things outside one's skin (exteroception).
25:39 👁️ Dopamine narrows visual and auditory attention, allowing individuals to focus on specific aspects of their environment.
27:06 🧠 The brain has two main networks relevant to ADHD: the default mode network (active during rest) and task networks (active when goal-oriented). In ADHD, these networks may be abnormally coordinated.
31:01 🎶 Dopamine acts as a conductor in the brain, directing when different networks should be active. In ADHD, dopamine's regulation of these networks may be disrupted.
34:20 🧪 The low dopamine hypothesis suggests that low dopamine levels in certain brain circuits lead to unnecessary neural firing unrelated to the task, which may be a key factor in ADHD.
35:53 💊 Individuals with ADHD may engage in behaviors like consuming stimulants (e.g., caffeine, nicotine, cocaine) to self-medicate and increase dopamine levels to improve focus.
40:37 📋 Common medications for ADHD, like Ritalin and Adderall, are stimulants that increase dopamine levels in the brain, helping to improve focus and attention.
46:33 🧠 Many college students and young adults use drugs like Adderall to improve focus, even without an ADHD diagnosis. Stimulant use is widespread in this age group.
48:28 ☕ Caffeine and nicotine have long been used to enhance focus and alertness, with caffeine increasing dopamine and norepinephrine levels in the brain.
49:28 🧒 Children with ADHD often take stimulant medications like Adderall, which paradoxically help them focus and control impulsivity by activating specific brain networks.
51:29 🍭 Avoiding high sugar and simple sugar foods can have a positive impact on managing ADHD symptoms, especially in children.
55:40 🍽️ An elimination diet that identifies and eliminates foods causing allergies can significantly reduce ADHD symptoms in some children.
56:09 🧒 Early treatment of ADHD is important due to the high neuroplasticity in childhood, which allows for better brain reshaping and development of focus-related circuits.
59:34 🐟 Omega-3 fatty acids, particularly EPA, may help adults with ADHD reduce their reliance on medication and improve focus. These fatty acids modulate brain circuits and dopamine availability.
01:03:52 🛌 Good sleep plays a crucial modulating role in attention and focus, emphasizing the importance of overall health in managing ADHD.
01:09:40 🧠 Medications like Ritalin and Adderall affect brain circuits and chemistry related to attention and focus, but there are alternative treatments worth exploring.
01:10:37 📚 For those interested in ADHD and dietary interventions, a 2020 study titled "Oligoantigenic diet improves children's ADHD rating scale scores" offers a more recent perspective than the 2011 Lancet study.
01:11:37 🧘♂️ A practice, like meditation or open monitoring, can significantly enhance focus and attention by reducing attentional blinks.
01:15:34 🤔 People with ADHD may not necessarily lack focus but instead experience more attentional blinks, overfocusing on certain elements and missing others, which can be addressed through open monitoring.
01:17:00 👁️ Panoramic vision, achieved through conscious dilation of gaze, improves attention and the ability to process information, potentially offsetting age-related cognitive decline.
01:19:29 🧘♀️ A simple meditation-like practice of interoception (awareness of one's internal state) for 15-20 minutes can reduce attentional blinks and enhance focus.
01:25:46 ⏳ Blinking controls time perception, and dopamine levels influence how we perceive time. Controlling the frequency and timing of blinks can improve focus and attention.
01:29:14 🌀 Physical movements, such as focusing on a close visual target and fidgeting, help children and adults manage their energy and enhance their ability to focus mentally.
01:32:33 🕺 Tapping your foot or bouncing your knee subtly can help reduce hand shaking and improve precision during tasks like surgery or handwriting, as it redirects activity from premotor circuits.
01:33:03 🗣️ Engaging premotor circuits through movements like pacing, nodding, or gesticulating can assist in managing nervousness and enhancing focus during public speaking.
01:34:01 ☕ Drugs like Ritalin, Adderall, caffeine, and even cannabis affect blinking frequency, which influences the regulation of sensory information entering the nervous system.
01:35:00 🌍 Blinking rate affects the specificity of attention, with less blinking resulting in more focused, narrow attention and more blinking broadening awareness.
01:36:32 🌿 Chronic cannabis use can reduce eye blinking frequency, possibly contributing to increased focus, but it can also impair memory.
01:37:57 🌡️ People with ADHD do have interoceptive awareness of their internal state, but their challenges lie in coordinating attention and focus rather than a lack of awareness.
01:38:55 💊 Prescription drugs like Ritalin, Adderall, and Modafinil, which enhance dopamine, norepinephrine, and serotonin levels, can be combined with behavioral exercises for better results.
01:41:51 🐟 Omega-3 fatty acids, specifically DHA at levels above 300 milligrams per day, can positively impact attention, especially when combined with phosphatidylserine.
01:46:39 🌿 Ginkgo Biloba may have minor effects on ADHD symptoms, but it can cause headaches in some individuals due to its vasodilating and vasoconstricting properties.
01:52:57 💡 Modafinil and armodafinil are gaining popularity as alternatives to traditional ADHD medications, as they increase focus by acting on dopamine, norepinephrine, and the orexin system. Armodafinil is a more cost-effective option for some.
01:55:25 🧠 Armodafinil dosage may need to be adjusted based on individual sensitivity, as some people are hypersensitive to medication and require lower doses for the same effects.
01:56:24 🧪 Acetylcholine, a neurotransmitter, plays a crucial role in generating muscular contractions and is also released in the brain to activate specific locations and enhance focus.
01:57:52 💊 Alpha-GPC, an over-the-counter compound, increases focus by stimulating acetylcholine release from various brain locations and is often used for cognitive enhancement.
01:59:20 🧠 L-Tyrosine, an amino acid, can enhance focus by increasing dopamine levels but requires careful dosing, as it can lead to euphoria or jitteriness.
02:00:52 ⚙️ Racetams, like Noopept, can improve focus and cognition by affecting the cholinergic system and are available in some countries over the counter, but caution is advised.
02:05:13 🧐 Excessive smartphone use, especially among adolescents, may lead to attention deficits, and limiting usage to less than 60 minutes a day for adolescents and around two hours for adults can help maintain focus.
02:09:08 ⚡ Transcranial magnetic stimulation (TMS) is a non-invasive technology used to stimulate specific brain regions and has potential in treating ADHD and enhancing focus.
02:14:35 📱 Constant context switching due to smartphone use can erode attentional capacities and lead to difficulties in focusing on other tasks. Limiting phone usage can help mitigate these effects.
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Thank you so much buddy!
Thank You, for this !
Much appreciated 😊
Thank you so much!
Be blessed 🙌😇🙏
You the man buddy
Watching this video while procrastinating is just poetry.
Right? 😀
🥰
:|
hahha nice
Joining the party 😅
As someone with ADHD I am excited to make it through 7 minutes of this 2 hour podcast.
Those 7 minutes were just ads
1:44, I'm giving up
lol- I was just trying to remember where my attention “let go” - as I was reading comments and pretending to listen to this.
x2 speed while playing Tetris! I made it through ^____^
I had to get back to it several times and I don't think I watched 100%, but got a lot of info I was interested in 🤗. Timestamps really helped
The scene from Malcom in the middle when hale starts one task then goes to another task and it goes On until he has the engine from the car out is the best depiction of real life ADHD I’ve seen. Starting a task then seeing something else needs work and is more important than the current task.
this is the first Huberman podcast I listen to and I’m amazed at how he his able to explain complex concepts in such an understandable way .
I genuinely love this podcast but having a 2+ hour show targeted to people with adhd.... bold.... I will be listening to this in parts until I forget 😂
I was just going to comment that the length of this video is not ADHD friendly lol
Appreciate the comment. As someone with ADHD I was like is he thinking. I'm not 2 minutes in and I'm already distracted. I could force myself sure. Great information sure. Lack of stimulation for the ADHD gifted.
That's where the time stamps enter the picture - something that Huberman also mentions relatively early into this podcast
Seems like he would understand this...
I was just about to request he do a version of this FOR those of us who have adhd instead of ABOUT us so WE can get some help.
As someone with adhd I think time stamps are a necessity with every CZcams video. Thank you.
Lecture starts at 8:00 ...!!
I turn on closed captions with every CZcams video, every news show broadcast, every Netflix, and ANYTHING where closed caption is available. At work, I have to record every meeting, to the extent possible because I will remember nothing from that meeting, 30 minutes later (actually, 3 minutes later). I have to record doctors visits, etc. smh
Well, I'm now at the 30:00 timestamp in this video. It's been a total struggle to stay focused but I hope I'll make it through!
Incredibly helpful ADHD or not.
Agree
Time stamps have been added!
I'm only 10 minutes in and sincerely want to listen to this entire video, but I'm losing focus and browsing other tabs. The irony isn't lost on me. - I clicked the subscribe button in hopes that I'll remember to come back and watch this another time.
Physical activity helps to focus mentally. Just recently I've discovered I have no problems in listening to podcasts if I do smple ctivity, such as boxing movement, having weights 2*1kg, drawing shapes, but at best doing stretch rings. Sitting and listening makes me loose focus. Stand for a little and see how it goes.
😂
Put your phone down. Close your eyes, listen. Listen again cause you thought about something else
I put the speed to 1.25 sometimes 1.5 … it somewhat helps
I speed up the video to 2x fast, and that helped me. Hope this helps you. ☺
People with adhd play this one 1.25x speed if you keep losing focus
Already doing it and saw the comment 😂
even 2× feels too slow and im literally on methylphenidate lmao
I found there was too much info and he spoke fast enough without increasing speed. But I must remember to do this for other Podcasts.
Yaaaassss
For all those with ADHD who have difficulties watching or listening to these two-hour episodes, consider going for a walk and listening to these as podcasts. I listen to his videos while walking my dogs. I walk my dogs for about an hour a day, so it might take a couple of days to finish the longer videos. For me, it seems easier to listen and focus while walking. I've been able to finish all the videos I've started so far.
Same for me. Thanks fo pointing out that they exist as audio.
I have adult ADHD and I do better when I multitask. Apparently, I'm not alone in this.
Yes, i take in so much, let it set in. Come back and continue. These are all excellent
I will listen to this whole video in gym haha
That is so clever, thank you.
As someone with adhd …this took me 3 months to watch, thank you andrew😂
I can NEVER watch podcasts. You have to instead listen to it with no visual.
I usually combine this with mild excercise which I have set timers for. Every 30min I get up from work and excercise ( usually 3 postures ) and listen to podcast alongside to make the excercise feel less daunting.
Podcasts have massively helped me find motivation to take regular breaks and excercise.
I would suggest same to you
Yeah what electricblanket says also really helps for me, dishes or other chores.
My adderal script works really well but using drugs is really not something i prefer to depend on.
😂😂😂
His monotone is not helping either!
Best comment ever😅
I was diagnosed with ADHD since my teenage. Also suffered severe depression and mental disorder. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. Never thought I would be saying this about mushrooms.
they saved you from death bud, lets be honest here. and mushrooms are one of the most amazing things on this planet i wish people would all realize. they could solve a lot of problems, more than just mental treatments, environmental clean up; the possibilities are endless with fungus.
Can you help with the reliable source I would really appreciate it. Many people talk about mushrooms and psychedelics but nobody talks about where to get them. Very hard to get a reliable source here in Germany. Really need!
YES very sure of Dr.alishrooms. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
I hate that psilocybin gets grouped with drugs like cocaine and heroin. Mushrooms are a remedy, not a vice! I went on a microdose treatment for a couple of months and within the first week, every sight of a cigarette got me questioning why I was doing all that to myself. It really works.
How do I reach out to him? Is he on insta
Did anyone else with ADHD have to keep rewinding this video because you watched a couple minutes and realized you didn't absorb any of it? Lol
Full of fucking ads that's why 🤣
@@theapeoflove bahahahaha was it?? I had to buy Premium because the ads around here drove me absolutely INSANE lol
Yeah
This is just for me but what I learned what works for my ADHD is a combination of actions: 1) walk 4 miles in the AM and 4 miles in the evening. 2) meditation for 20 mins twice a day 3) no sugar or added sugars 4) no coffee after 11am 5) various vitamins including L-Theanine 6) no computers or phone use 1 hour before bed 7) fasting 16 hours 8) and finally.... when Im at work and feel my concentration struggling, I get up and move around and speak to myself on how I am feeling....basically getting in touch with myself. So I've been doing all this for 40 years and it helps. Again, this helps me and may help you too but it's all non scientifically proven.
Very impressive routine for someone with ADHD to maintain for 40 years!
Congratulations! That is remarkable!
I am most curious about your actual eating habits. What exactly do you mean by fasting 16 hours/day? Are those hours consecutive? Does that include hours of sleep?
And most importantly: how many times per day do you eat? And how does that correspond to your sleep cycle?
Thank you so much!
Respect...
Take meds
@@DJJonPattrsn22 IDK about him, but I don't eat for 16h and this usually includes sleep. For example have a nice diner at 18, and the next meal is lunch next day around 10-11. Or I skip lunch and eat after work again like 17-19. It was easy to get used to. If you eat high fat and low sugar things it helps. I feel better this way, used to be hungry=angry and it sometimes was overwhealming.
@@CryptoC4T outstanding! Thank you so much!
For me the absolute worst part of having ADHD is the working memory aspect of it. It's unbelievably frustrating to be learning something technical for the first time at work, seeing other people calmly process the demonstration in their mind and remember the intricate steps of how to complete the task , (like it's a piece of cake), meanwhile I forget the demonstration literally as soon as it ends, remembering maybe 1 step and that's it. The next 2 times I'm performing the task, I feel like a complete idiot, but thankfully I noticed some coworkers and even my boss sometimes not judging me, but instead helping me.
I feel the same way @deedsofdecapitation7477 it's very irritating and my confidence sufferers watching others breeze through things I should be able to remember
i have the same issues, i always carry a small notepad and write important things down if im listening. that reinforces the message in my mind and i can refer back to it when i need. its helped me over the years. cheers
@@Hmfirestormz Yes, taking notes has definitely worked.
I would love to take notes but if it's a notepad I can imagine it would read just like my thoughts and all over the place.. Ha then I'd lose and find it through out the day as I'm trying to remember my notes for the task. Adhd yay.
@@invisibletoyou00 I think you should try it, and keep practicing it. What the other poster said about it being reinforced in your mind better, is true. As repetition always helps with memory, taking notes is essentially repetition.
I'm on my self-improvement journey. I've been weight training six times a week for the past 2 years. I had this mindset that I'm a disciplined and self-aware individual that takes radical responsibility on one's health and well-being. Whereas post watching this podcast, gave me a realization that I have been dealing with symptoms of ADHD mentioned, which is of having high attention and focus on things which are intriguing and exciting to me. Also, I had struggled with following symptoms dating back to teenage, backing up that it is possible ADD/ADHD such as procrastination, lack of attention and focus on daily events like extensive period of studying & not having my mind while in a conversation: like drifting off in my own thoughts. I am going to take conscious steps mentioned in this podcast to improve this condition. Wishing well to those who are facing these issues as well. Thank you to Dr. Huberman for creating content of educational knowledge and research presented for simple comprehension.
Being a 58 year old with ADHD on adderall for longer than I’d like . This has really opened my eyes to all I never knew .
AS someone with ADHD, it took me 3 days to finish this 2 hour podcast with a playback of 1.5x. I was watching it while doing my other tasks.
Si you know they are slose
So whay😅
I read the headline, saw the duration and was like 🥲
Good on you 😊
With adhd I keep reading comments and hyper focusing and not hearing him until I stop reading. So frustrating. 😢
As someone with ADHD, I have added this video to my 3rd watch later playlist with close to 5000 videos. I look forward to trying to make it through 10% of this video and giving up
lol, I just did this.. and taking amphetamine the last 3 days.. watching video after video and crash tonight
What works for me is doing some menial, repetitive task in the background. This hijacks the process responsible for creating distractions and allows for better attention.
I hope he talks about this in this video, this is the 3rd time I'm watching it in parts.
Watch it on 1.25 or 1.5 speed !!!
You can do it !!!
I have 3.3k unwatched 😭
@@kktori haha..
I've had ADD all my life, and it's been challenging to overcome. This is really informative as are all your podcasts and other formats. I just wanted to thank you for helping me to feel smarter. I love to learn, but have trouble staying with things. Listening to your podcasts in the car, as I spend a lot of time driving, helps to keep me listening. The information I have gotten from your podcasts have helped me understand more about myself and the world around me. So I'm hooked!
Love your podcast and as someone with ADHD and ASD this is really useful.
Sleep is the area I struggle with the most
I get up at 06:00 daily take a cold showers and get sunlight in my eyes, your info on sleep along with this podcast haver really changed my life and allowed me to focus enough to launch a successful business :D
My personal notes: 2:33 adult adhd 15:14 impulsivity 16:51 time perception and fear of consequences 21:11 working memory 22:23 adhd menu 26:50 neurocircuits 28:36 default 29:42 task 33:42 dopamine system 36:55 self-medicating with sugar, or recreational drugs 56:40 diet and adhd 59:46 elimination diet 1:01:53 simple sugars 1:02:59 high sugar impact 1:04:50 omega 3 fatty acids 1:11:33 altered traits 1:15:10 attentional blinks 1:17:08 open monitoring 1:19:30 meditation 1:23:06 eye blink 1:23:42 time perception 1:25:11 time dilate 1:27:52 learning to blink 1:29:29 kids attention span 1:33:46 why we blink 1:35:43 cannabis 1:41:51 traditional drugs 1:48:04 omega 3 fatty acids 1:51:04 ginco 1:51:56 modaf 1:58:39 alpha gpc 2:05:27 TMS 2:09:35 smart phones
Thank you very much for this
God bless you 🙏🙌 sincerely, ADHRer
Thanks! I swear as I was reading the part about sugar and drugs I was putting a piece of chocolate up to my lips 😅.
@@krystleruizashburn cocoa works great for me. i just mix it in lots of stuff. I want to be sugar free:)
Thank you!!
Here's a list of some things to help you with ADHD in my experience. I've always felt I've had to work harder than the average person (neurotypical) person just to be "normal". With both successes & failures. I've honed in on some of what has worked for me and what I'm emphasizing more again now.
1. Pomadoro technique, working in 15-60min intervals to focus on one task while giving myself a short break in between. It simplifies things to prevent "overwhelm" / anxiety and helps manage my perspective of time (ADHD we lack perception of time often we understiminate how long it takes to do something or we get scattered). We can often forget what we did the whole day even if it was a good day. So this sorta helps keep your perspective of time & pacing.
2. I always pat my pockets or peek into my bag if possible before leaving my place or a venue. This is a habit that has helped me not lose things. And if I feel like I forgot to lock a door let's say it never hurts to double check. Also, creating designated spots let's say to place your keys or a specific spot you always put your journal. Again this can be a simple habit that will save you from losing stuff thou it will still happen. 😅
3. Fitness. Both a blessing & a curse. But because we release less dopamine we often lack motivation and we experience overwhelm from procrastination/anxiety. A hard fitness routine if possible everyday in some shape or form. Will ground you & lower your resting heart rate for the rest of the day to mitigate any anxiety/overwhelm/hyperactivity. While also keeping your dopamine receptors stimulated in a healthy way to help with general mood, motivation. Cold showers good too for a dopamine release & to keep a calm resting heart rate in the day (preventing anxiety, hyperactivity)
4. Supplementation / Vitamins
It's better to do it with a diet obviously, but I found that it's easier to make it a habit by simply taking supplements. Requires less thought and can be made habitual. Specifically, omega 3 + D3 (omega 3 in foods is great too obv) and at night due to hyperactivity I can't sleep or if I'm triggered I tend to fixate on my thoughts all night. So ashwaganda has been great to calm down coupled with zinc + magnesium to help with overall immunity but to increase sleep quality (we are often more effected by lack of sleep so sleep quality is important), helps relax before bed. There are I'm sure other supplement recomendations out there.
5. Sobriety
I found and in my history that we are prone to impulsivity. Often drugs even weed, pornography, or too much social media tends to exacerbated ADHD symptoms with attention span and obviously lowers our baseline dopamine even further.
6. Accept it has ur greatest strength. Learn to manage it but don't be too harsh on yourself or judge it. We are often very creative divergent thinkers, we often are passionate and can go in deep on multiple interests. Under pressure we can perform better and do more, than the average person (the problem is we often work ONLY under pressure, this can be adjusted but your the one you can excell when others are panicking under pressure). You may struggle with normal life things, but you can excell at deep thinking, complex subject matter tieing multiple ideas together in a way most can't. You think outside the box and can handle complex ideas. And there are times in life where, that hyperactivity will give you the energy you need to keep going when it counts! We can be great leaders especially when we learn how to delegate with the tasks we're not interested in. And we often have the courage/passion to do things at the cutting edge or takes risks most won't. We are 300% more likely to start a business.
7. Meditation
If you can't do open eyed or a more traditional mediation I find something more active & involved form of mediation is easier to be engaged with when you have ADHD. Such as wim hof method or other breathing techniques. These also help stimulate dopamine and lower your resting heart rate for the day with all the other benefits of meditation such as attention span/will power.
8. Lack of understanding social ques. Generally, due to our brain development we may find it harder to socialize/understand social ques compared to neural typical people. I was literally mute, thou I could talk just chose not to in school for my first few years, the teachers were concerned. After some bullying later and overall always having a lot of social anxiety I've improved. I am even running my own business which involves sales! With experience, things can become habitual. Even social ques. So going out of your comfort zone and with experience it can improve greatly. Just don't beat urself up. It's a skill and a process like anything else. It is important too that you find people in your life that understand you, accept you and to whom you can be vulnerable with about what your going through.
Here are a few things I found helped with socializing:
Books (audio books are great, I struggle with reading physical books):
1. How to Win friends and Influence People
2. 48 Laws of Power
(More so to protect yourself, great for understanding dynamics in the workplace let's say or if your dating. Just helps give a better understanding of people and to prevent you from being manipulated by others too)
-Check out Charisma on Command on CZcams he's great.
9. Try journaling or some form of writing. In regards to socializing writing inherently will help you articulate yourself better in conversation with others. Such as improving your vocabulary.
More notably, writing will help organize your thoughts. As we know, we think about a lot of things, all the time, taking the time to structure those thoughts is not a bad thing. With questions or just interesting ideas. You have a gift. So it's worth writing some of those down.
If your journaling, as those with ADHD don't have the greatest short term memory. It can also help us with this and often we forget about even the positive things in our day.
10. Standing desk.
It's doesn't have to be some fancy one even. Find a shelf at the right height, a surface, anything comfortable enough to act as a standing desk. It sometimes sounds pretentious. But for us it's self-explanatory. It does make a difference.
I wanto know rest of that please!
@@consultingdetective1124 here's more! Added them to the original post. But here.
8. Lack of understanding social ques. Generally, due to our brain development we may find it harder to socialize/understand social ques compared to neural typical people. I was literally mute, thou I could talk just chose not to in school for my first few years, the teachers were concerned. After some bullying later and overall always having a lot of social anxiety I've improved. I am even running my own business which involves sales! With experience, things can become habitual. Even social ques. So going out of your comfort zone and with experience it can improve greatly. Just don't beat urself up. It's a skill and a process like anything else. It is important too that you find people in your life that understand you, accept you and to whom you can be vulnerable with about what your going through.
Here are a few things I found helped with socializing:
Books (audio books are great, I struggle with reading physical books):
1. How to Win friends and Influence People
2. 48 Laws of Power
(More so to protect yourself, great for understanding dynamics in the workplace let's say or if your dating. Just helps give a better understanding of people and to prevent you from being manipulated by others too)
-Check out Charisma on Command on CZcams he's great.
9. Try journaling or some form of writing. In regards to socializing writing inherently will help you articulate yourself better in conversation with others. Such as improving your vocabulary.
More notably, writing will help organize your thoughts. As we know, we think about a lot of things, all the time, taking the time to structure those thoughts is not a bad thing. With questions or just interesting ideas. You have a gift. So it's worth writing some of those down.
If your journaling, as those with ADHD don't have the greatest short term memory. It can also help us with this and often we forget about even the positive things in our day.
10. Standing desk.
It's doesn't have to be some fancy one even. Find a shelf at the right height, a surface, anything comfortable enough to act as a standing desk. It sometimes sounds pretentious. But for us it's self-explanatory. It does make a difference.
@@KierMailan Thank you, i couldn't be more grateful
I agree with all of this! Apparently Magnesium is a supplement that’s also helpful for ADHD. You can research online and on Reddit about this :)
This was a brilliant and well thought out list, it is much appreciated. I am 40 and have only just found out I have ADHD. I have tried many of the above, but I need to look into the standing desk, I never knew about that at all, good tip. I also take lion's mane extract (mushroom) and that along with mag and vit b help keep me calm and my sleep quality on point. Quit drinking recently and that has helped hugely as well. Resting heart rate is around 48 at the moment, and before I found out I had ADHD and therefore hadn't tried various tactics, it was high 50s. Much love, peace out 🤘
It’s amazing how articulate and accurate is this man such a great resource of knowledge
Thank you so much for putting this Sooooo valuable material available to the public. You are making a HUGE difference in the lives of people like me. Keep going. Thank you Dr. Huberman
This is the kind of education that school should provide: actionable knowledge that exponentially increases learning and functioning throughout the lifetime. This channel is a very impressive public service, thank you so much.
It should also be what they teach in therapy. So many people I know hate therapy and would be so much better off if they just taught this sort of thing in therapy.
I mean, they sort of do with occupational therapists for pediatric patients and stroke and brain injury patients, but there needs to a middle approach for everyone else. Therapists call that reparenting and make it a controversial dirty word, but the only thing controversial there is them thinking that them saying "and how does that make you feel" if going to help everyone with every problem in their life.
Yes it is absolutely brilliant !!!
It's my opinion that the only purpose of modern education is to provide a workforce.. So anything that might help the individual or society at large is not going to be addressed. Just my humble opinion.
@@michaelsager5688 Totally agree. Imagine if we taught kids psychology, philosophy, the kind of stuff we learn on this podcast, science, critical thinking and so on and on. We have truly sacrificed so much potential.
@@michaelsager5688
My humble opinion as well. However I'm so grateful I went to college! It did help me transition in careers within the workforce and I HAD to work as a single mom twice at different times in life.
Then at one point I just needed a simple low stress job and for the first time in life noone would hire me. Turned disastrous for me alone...until I could collect my social security & pension.
In true ADHD fashion, I found this so interesting that I had no trouble focusing on it, and listened straight through.
Same! 👏🏿 This episode is GOLD. ✨
That's how I am with this video is too. I couldn't even start my house chores but listening to this was so interesting I didn't feel bored so was able to work while listening.
Admit it, you put it on 1.5 x
Same here. I've been diagnosed with ADHD recently, at 35, I'm still learning about it. I couldn't let go of this podcast until it finished, couldn't even get back to work.
Same here
I'm super glad I find your discussions interesting. I can tunnel vision on this stuff, but completely phase out when people start talking to me about their boring lives.
ASD?
Listening to this while working. Kudos to anyone that can listen to a podcast without multitasking.
I did it! I managed to listen to the whole episode in just 3 weeks 😁
Plenty of useful information, I’m so happy for stumbling upon this channel 😊
Bruh 😂 I’m 30 min in and zoned out at least 6 times
lmaoo same, just finished it after a couple segments over the weeks
You need to listen again to pick up the 50% you missed the first time round! 😆
and? What's it about? 😅👀
You have to sit with a notebook in these podcasts.
What a time we live in where information this good is freely accessible to most of the world and is explained in such an approachable way. This is an amazing example on how to bring cutting edge scientific research to the people outside the field. You're truly an inspiration.
Super Thanks... WOW appreciated
I am so appreciative of the comprehensive way you cover any topic. I can't get enough. I love to learn. You make it easy.
Literally watching this and my toddler grandson is past the screen in my field of vision, running in circles.
The most difficult aspect of ADHD for me is shifting into gear in the morning. The feeling of being overwhelmed with thoughts and inability to focus, leaves me stuck in stagnation (which can be debilitating). If there's a podcast on that subject, I'd like to know.
I realized recently that I've been struggling with ADHD my whole life (47 years). It's tough for a person to say they have ADHD in today's world where everyone seems to have ADHD because of the fast-paced information-overload culture. If it's genetic, then it can't just come and go, and you either have it or you don't. It's frustrating that everyone laments they have ADHD, when most people couldn't imagine the suffering someone like me goes through, just to accomplish everyday tasks.
Things that helped me included a watch with a timer, light box, sleeping with windows and curtains open, and speaking to a voice recorder early in the morning to talk through what I plan to do with my day, listening back helps gain some clarity. Doing tricky tasks in small chunks (with a timer), with breaks that involve movement (I.e. giving your frontal lobe a rest). Although stimulants help most ADHD people in the short term, tolerance can often become an issue. Things like anemia and sleep apnea could also harm dopamine
try watching this one dude
he explained the importance of a 17 min meditation, omega's 3 among many other easy to adapt changes. hope ya find something to help
@@gustavohopkins242 Did you try it?
@@zxctgb I did but I dont have adhd.
The meditation really works, and in his dopamine video he suggested cold showers which also helped me out. I was definitely over stimulating dopamine and couldn't accomplish anything.
The omega's are something you wouldnt notice right away, has to be over time. I also use lions mane mushrooms which I did notice an improvement with those
I relate to this so much.
Tip: Delete as many social media accounts as you possibly can! We ADHD humans benefit from a simple life. I have LinkedIn and CZcams and life feels way more simple and academia is easier to concentrate on.
People thought I was weird for drinking a full cup of sugary tea before bed. It helped me feel sleepy and calm.
Keep fighting the good fight boys and girls ✊ Stay strong
Please advise if I should consult a psych or a clinical counselor?
I recently realized that I possibly might have ADHD.
> People thought I was weird for drinking a full cup of sugary tea before bed. It helped me feel sleepy and calm
You get sleepy because of insuline spike in your blood. It's not much different from drinking a bottle of bear before sleep. You better consider stopping that, because it seems like you have already some insulin resistance, and doing this in the long run can lead into developing Diabetes type II.
It's more safer to switch to melatonin and supplements with calming properties like lemon balm.
@@B1SCOOP yeah I usually fall asleep fasted now because I think I outgrew much of the ADHD problem. Still was a mystery to me as a kid.
I deleted Instagram,Facebook,twitter and at the moment I only scroll on reddit CZcams and Snapchat. For the most part it’s to look up information but that alone has helped so much!
@@sirprateek you’ll need to consult a psychiatrist (medical), not a psychologist or a clinical counsellor (behavioural)
A Psychiatrist is a medical professional and has the ability to provide a diagnosis and prescribe medications.
You can supplement medication or other treatment with counselling afterwards
It's so difficult to find 'feet-on-the-ground' reflection and commentary about all the ADHD noise that's out there these days. So thank you for your excellent podcast which I find filters so well such a complex subject.
Reading most of these comments and personal testimonies is making me realize the lack of awareness ive given this disease and how much what you all are sharing is resonating with me. This stuff only gives me a big drive to reach out to more people that have ADHD. Thank you all
The single most requested and long awaited subject episode since Andrew ever opened his mouth on social media lol
True.
Indeed! I've myself mentioned it so many times!
Quick info: adhd meds lower pain more than painkiller when i have a cold, having less pain and more fun makes it 100x easyer to not get distracted and focus, BUT the brain seems to also get slow and forgetfull when things are boring and extreme „notfun“.
And there should be different names for mild and medium adhd :) We are sadly not at the end of human knowledge and bipolar disorder was part of depression only 20-60 years ago and then where split by reduced bias, more peerreviewed study’s showing unique clusters of impairments/symthomes, AND richer society /smarter society’s that has more patience/resources to care/spare about and more „low popularity“ things that are not widespread basic needs or majority power issues. And its chapter to get those people working and not committing crimes and hating/anger on lots of things probably cause of many annoying and hurdles of progress in the world. The human psyche and why not everyone avoids McDonalds eventho everyone knows its bad for you and probably makes you fat. 😇
☀️ 🌈
@adhddara
Is good! And covers elements you missed.
40 min and Im so emotional because my whole personality is actually just ADHD. Diagnosed at 43 a couple of years ago, My life has completely changed. I feel as though I have started my life again. I used to be a complete mess. Now im sober, stopped smoking, just got a promotion and im up at 6 am to decorate. I thank the universe every day that I am recovering from the 1st half of my life ❤😊❤
What all did you do to help with the ADHD?
What made the biggest difference for you?
good shit 👏💜
👏👏 SAME !! Congrats on your sobriety!
Same lovely! 33 and only found out last year! Explains soooooo much of my life prior to the diagnosis! 🤦🏻♀️ 😂 Hope you’re doing well ❤
What did you do to cure your ADHD?
ADHD has medications that contribute to focus and behavior. This helps me a lot.
ADHD can be used as a gift when one learns to master it. When other people see a large stop sign at the gym or in very demanding physical work, our stop signs can be 10 miles further away than normal.
Many athletes have ADHD. Michael Phelps, the greatest swimmer of all time is one of them.
So it is possible to turn it all into a gift when you have mastered ADHD. It will be demanding, it will take time and there is no shame in sharing feelings with someone you trust. It just means that you take these four letters seriously.
Speaking from experience.
I love this guy. He spreads so much wisdom and science that we can all use in our lives.
Dr. Andrew Huberman, educating the general public through the Huberman Lab Podcast is a virtuous endeavor and will certainly be historically valued. Thank you for your work and may you continue to thirve in this format and continue to educate millions of curoise people around the world. Best, Jason Jones
Love how he made a 2 hour long video for people with ADHD 😂
Getting a PHD would be easier
You have to listen to him in 2 min, increments 🙂
lol.
If it's interesting they will hyper focus (like me)
Exactly!!!! I’ll probably stop after 15 and forget about it
I want to thank you sooo much for this podcast.
I have an adult relative who takes Adderall. It's hard on her body, but she can't function well without it.
I prayed in the past for her healing.
Your information may allow her symptoms to be controlled with less side effects. Thank you.
Wow! The portion where you describe intentional blinks is so interesting. As an adult with ADHD, I have always been fascinated by many things. This has made it difficult to focus on any one thing. I have also always found it much easier to process and retain information obtained through audio by closing my eyes.
In all seriousness, as someone with ADHD, I spent about 6-7 hours getting through this episode. I kept going off and working, googling various things, reading papers, ordering supplements, getting wild ideas about causes pre-birth, etc, etc. I consciously could have sat here and just listened and made a todolist on a notepad of stuff to lookup later. Having been practicing meditation and mindfulness I know I could have. But it’s less likely I would have followed up on my todolist later! So I’ve developed a habit of chasing down things and finishing things ASAP for better or worse.
Same thing I had amazon tab opened next to this and was constantly searching the drugs mentioned in the video. The world is loaded with stimulants now hard to focus on anything for longer.
I have made several attempts to watch. Someone want to summarize the action steps for me?
@@dylanpeters_re There is a show transcript option on CZcams website. Click '...' button next to 'Share' and the manu has show transcript option.
same here :)
@@dylanpeters_re Hey, somebody posted it above but I can just repost them here, so you have a direct answer:
Actionable Items from the video -without medication-
1. Reduce sugar consumption.
2. Rapid blinking to increase dopamine and do work. - 20 seconds or whatever suits you.
3. Eating stuff with Omega 3 Fatty Acids - Walnuts, Peanuts, Eggs, Milk etc.
4. Meditate - can be in 2 ways -
a. Closed eyes - While focusing on breath. - 15 min.
b. Dilated Vision - Look at a point, and without moving your eyes try to focus and perceive the environment.
Hope this helps...
I felt very seen when you said that we can’t focus on anything except for things we’re genuinely interested in. It’s so hard to live like this when 90% of life is stuff you don’t want to do.
That's why it's good to focus on the result you're looking for , and when the unpleasant feeling comes again, to replace it with an adequate series of thoughts in the right direction for you , for example : that you will achieve your important goal by completing this task, moving closer to your success, that this is just a period of your life and it will pass and the work you do is the cure , because the work harmonizes you, and the pace you work with raises your vibrations and smooth the thoughts. Because the rest after a working day is indispensable, in order to feel it and enjoy it, you must first get tired ! Real enjoyment and joy comes after your work is well done , the other things do not deserve your attention!
What if ADHD is a naturally designated state of being. They could be made to be extremely curious explorers in search for specific topics, things or ideas to investigate and manipulate for the betterment of themselves and their community. Their Dopamine is released when they are on the right track for achieving their naturally designated goals.
@@districtunderground5032 my goal is to get into med uni in two years because my mom wants me to. working in a pharmacy pays super well and the fact that you just have to sell stuff and tell people what alternative medicine they could buy sounds good and all but noooooooooo matter how many times i tell myself that my brain doesnt care. have no idea why.
@@militarydeviltube5014 Don't worry, remind yourself often that there are people worse than you and your situation. Life is not easy, unless you make it so for yourself. But until then, work on yourself, look for a way to take care of your spirit, don't leave it idle! And one day will come when the mountains that you now see in front of you will become small daggers on the road.But before you can learn to jump over the mountain, you must learn to climb it !
@@districtunderground5032 thank you so much i will try 🥹
Thank you for this podcast and the depth of information you provided. I am 42, have Bipolar II and have recently been diagnosed as ADHD. It's been there my whole life and I have messed up many things unintentionally. I understand now and it is such a relief just to know. I have only been taking methylphenidate for 4 days at low dosage so I can't really say anything has changed as yet. I also now know why my son acts exactly the way I did as a child. He was diagnosed earlier this year at the age of 3 and I am grateful for his early diagnosis, it will hopefully spare him the suffering I have experienced.
It's nice to read comment like this !! I wish you all the best and if you want to let us know how you feel in few days/weeks, I'm sure it can help a lot of people. Stay safe !!!
Props to Huberman for making this easy to follow. Took two days to finish but if it hadnt been so easy to follow it wouldve never been finished
I feel like every episode that comes out is exactly what I need to hear. Dude knows so much about neurology he can read minds and shit
It always comes at the right time!
One hundo
Same feeling
I think reading minds and shitting is a true gift.....LOL
But like, why do I have all these issues to need his info... (sigh)
I started taking Omega 3 fish oil with around 1000 mg of EPA as Andrew said for the last 2 months and it’s actually made an insane difference to my focus, organization, short term memory (mostly pertaining to not misplacing things) and ability to organize time in a way that doesn’t procrastinate stupid things. Really grateful for this podcast that was honestly a life changer!
Did you notice increased hair shedding? Love EPA but notice with fish oil I shed like a dog
How much are u taking now?
2mg 2times @ day
U can stop
the fish oil
Just try to sit still
It's ironic the amount of times I had to rewind large parts of this video because I forgot I was watching it. That's no criticism of the video, the fact I persisted and kept rewinding means it was super useful, thank you 🙏
Thank you so much for your noble efforts to keep sharing these findings for free. I am truly grateful.
It is so rare to find a teacher like this guy totally skilled can explain it in simple terms. He has chosen the right calling.
Wonderful Comment! Thanks For The Positivity!😄
Someone give Andrew a back massage for carrying our Mondays on his own.
Facts
💆
Mondays are always better with Doctor Hubes.
Damn good comment.
So true
Dr. Huberman, your work is life changing. Thank you very much.
Andrew you are so incredibly talented at explaining everything to a guy like me. Really appreciate you man. Outstanding as always
As an ADD person, I can't wait to finish this podcast next year 😅
😂 took me 4 days
@@IdeaImplementation actaully took me 3 days to complete 1 hr
@@IdeaImplementation I stopped in the middle, now I have to watch it all again from the beginning hahaha
😂😂😂😂 I been watching a little every few days 😂😂😂😂
Lmao I'm still scrolling to find the comments with the summary of this video😂😂
I've been so hoping for this one. I dropped university 20 years ago in part due to lack of focus. Now, with so many tools available to improve focus, I'm thinking of going back. Thank you so much!
Good luck
It's never too late. You got this Dacha!
Good for you!
Good luck!!
Good luck, wishing you success!
Thank you for giving such good ways to explain, and breaking down issues.
As someone who recently got diagnose with ADD at 36 everything you said resonate with my daily experience. I have always excelled at everything I’m passionate about because I laser focus, but everything else just seems blurry and so hard, I’ve cried and suffer because of this. Even taking adderall it helped at the beginning but after a while I guess I just feel normal? I still walk into a room and I forget why I’m there, I task skip because I get distracted on the way and forget what I was supposed to do, my life has always been different piles of things but I love when things are organized it feels like my brain works waaay better.
As a mom of 3 little boys is really hard. I’m working on my organization skills and have magnetic board on my refrigerator to keep up with appointments and to do list. I don’t even know how I did it my whole life but I feel it just got worst after I had demyelinating disease a year ago, thankfully lesions are gone and no one can explain why those happened right after pregnancy.
Thanks for the information , I really enjoy your podcasts.
OMG...I was diagnosed with ADHD by a psychiatrist but didn't believe it or understand it because I was not hyperactive! I only give attention to the things I have interest in and if I don't have a deadline...nothing happens. I am over 50 and have probably had 50 jobs before I discovered that entrepreneurship was the only way for me to contribute to society. This episode has helped me confirm that I am on the right path and starting to "Know thyself"! I am so happy and grateful to have found this channel!!
Just diagnosed at 37 and finally understand why I have struggled so much with aspects of my career as a teacher while loving others. I adore writing curriculum but despise grading and find the task-switching required problematic. ANYHOW I am transitioning into entrepreneurship next summer after flirting with it for a few years and find this encouraging! I tend to excel at things I’m good at (hyperfocus!) and not at others, so I am fairly certain that once I can wholly focus on my things I excel in, things will improve!
Just don't take the drugs. You will not be the same.
What drug did you have problems with? I would appreciate hearing your experience.
@@theaplus5390 Hi, it was methylphenidate (Ritalin), I took it about a week 18mg and 36mg the last day, slow release (two tablets in the morning the last day). I was 32 at the time. While on it I increasingly felt zombie-like. Everything felt slow, interactions felt slow, like in slow-mo, I felt slow cognitively. I couldn't process information I read, or do deep thought. I had little interest in things or people. Couldn't experience the euphoria from music (jazz for instance). I had erectile dysfunction and premature ejaculation. The orgasms were excruciatingly powerful (like made my head hurt). Increasingly I lost sensation in my groin, in particular my testicles, other than slight pain in one of them. The ejaculate lost its texture as well. Which scared the shit out of me. I briefly had some slight twitching in my hand as well. My muscles felt stiff and fatigued. It also made my vision kind of blurry. I stopped completely after that last dose as it made everything worse.
Afterwards I was suicidally depressed for about four months. Everything was gray, I couldn't tap my fingers to the beats of music, I felt nothing and I had cognitive issues. I quit the masters i got enrolled to. I can hardly remember anything of my assignments from that first month. The erectile dysfunction has persisted since, even though it's gotten better - my main issue is still premature ejaculation and not reaching full erection. The overwhelming orgasms persisted several months after stopping; though keep in mind they were experienced in my head rather than my genitals, and weren't pleasurable. Still I thought I could somehow get them back to the way they were if I tried to focus on how things used to be while masturbating; and eventually they subsided. But I'm not back to normal. I had no emotional capacity for four or five months after stopping. I still have trouble with interest and motivation after over seven months since stopping. During this period I think I've lost quite a bit of muscle.
My issues seem to be related to the vasoconstriction related to the drug, causing physical and cognitive impairment whereas the different parts of my body and brain didn't seem to get enough blood flow, making it hard to use my muscles or think or focus on stuff effectively. It also seems to have had a neurotoxic effect which affected my nervous system. I've also had some bodydysmorphia, or I've literally shrunk, I'm not sure. My penis and testicles seem to have (because yes, I have measured it once or twice before, it's my only reference..) For several months I couldn't experience goosebumps and, like I said, emotions. My testicles have diminished in size and weight and my sensation isn't what it used to be. There also seems to be a decreased ejaculate volume and semen doesn't have as potent of a smell anymore. Up until recently I've had some trouble focusing my eyes as well, but things are starting to feel better again. I still feel like there's some cognitive impairment though in terms of my vocabulary and processing ability in regards to abstract thinking, as well for arousal and such.
I hope this, at times very intimate and rambling information, is of some help to you. I've read a lot about my side effects since and it seems to be not uncommon for methylphenidate to have a negative impact on fertility; decreased weight in testicles and sperm count among men mainly. But also some that suggest issues for women as well. These are powerful drugs, whatever they tell you, and however convinced they are of your adhd I would strongly advice that you take exercise, diet, sleep and rest very seriously before even considering trying these drugs. I wish I would never have taken them. The issues I had before (which aren't of adhd making but rather trauma) are nothing compared to the loss of meaning and purpose I now feel. I wanted to meet someone and start a family, but now I fear that won't be a possibility anymore.
All the best, D.
I have a similar story. And am also on the entrepreneurial path to make my work fit for my brain and strengths. Best of luck to you! 😊
I am incredibly impressed with this episode. From the beginning explanation of what ADHD is, to the medication free ways to deal with ADHD, to the available OTC treatments being tried, I have never seen anything so comprehensive and applicable to real life. You’re doing wonderful work! I thank you sincerely.
Did they include Magnesium Glyphysate? Not sure I will get that far :)
Andrew is absolutely hitting all the areas that ADHD people can incorporate into their lives for self enhancement. His podcast titles are very descriptive.
"ADHD" is a bullshit 90's psych label for selling pills.
All it is is a side effect of living in such a fast paced high stimulus society.
This dude is a grifter, 20 years too late to the game.
@@peterbelanger4094 He covered the part where smartphones is a part of the problem. Did you watch it?
@@peterbelanger4094 You are completely clueless
@15:22 wow! Couldn’t agree more! This is me with ADHD but when start doing things I really enjoy, I can focus for an hour or more and be fully engaged!!! Thank you! You’re fabulous!
Having untreated adhd & listening to try to learn to "fix" yourself is challenging. I listen to each segment SO many tines. I need a dedicated Huberman notebook to take notes. Even when i focus i cant remember (no im not using cannabis 😅)
I don't have much to offer but I felt like giving something back to your show because thanks to the Huberman Lab the last few months I've felt empowered by the information that the show provides. There is no amount of thanks that is enough
Thank you for your interest in science! Best wishes, Andrew
@@hubermanlab Hello Dr.Huberman, this is gold. But please please make it simpler. We the lowly souls who cannot digest the science and trust you blindly, just say in simple steps what’s the action needed. The scientific explanation can follow, for the intellectuals. The explanation could be in the same video, or another series of videos. Doing just that will make your views a 100 million.
@@josephs4044 That's a fairly ridiculous request to make my friend. The exact reason why I enjoy Huberman is because of the wealth of research he sites. If you want to watch a quick 5 minute video about actionable ideas, go dig them up on CZcams. There's plenty of that.
ZAR well said this Dr is gold he’s helping many people. He’s helped me tremendously he knows his stuff. 😉 I’ve watched many videos on ADHD, and this Dr is the very best.
@@josephs4044 i think his epis are anyway quite simpler, doing more will result in suffering with quality of knowledge.
Dude, that was so spot on it blew my mind. I am 52 years old and failed out of college when there was no understanding or provisions for students. The resulting effect on my psyche was not good. I have struggled with substance use / abuse most of my life, along with depression and anxiety. I learned that working out in the gym seemed to alleviate some of my symptoms. I can’t thank you enough for this information as it is not easy to come by. God Bless you……
Hell yeah as a fellow sufferer of depression and anxiety (and ex-addict) I also found the gym is like magic in countering the negative thoughts. Have a great rest of your weekend my guy
Dude... yes there was provision for college students.
So true. If you take the step to eating only meat, salt, water Or "carnivore", you will find even better results. Check out Dr Anthony Chaffee, American neurosurgeon...
@@1czechit1 No there wasn't, at least not in the US. I'm about 20 years younger than him, and I spent 5 years in college repeating failed classes due to a moderate lack of focus. Throughout those 5 years, there was never any mention of any sort of attention deficit disorder, and no help was ever offered. Now I went to a "mid-range" university, so maybe the top universities had better awareness of mental health issues.
The most epic podcast ever. And this particular video impacted me quite deeply as it answered a lot of the things I never got answers for and more. Dr.Huberman, you are amazing! Thank you!
I have ADHD, diagnosed as a mature adult. I had to take a few breaks while listening to this ep but so much helpful information. I had to learn to give myself permission to take a break when absorbing a lot of new info. Grateful for the work you're doing, Andrew. I learn so much from you and I pass on a lot of info to my clients in my MH practice,
Boss: "Why were you late again?"
Me: "Sir, my perception of time was altered due to having low levels of dopamine which was caused by uncontrolled blinking."
Boss: "Understandable. Have a great day!"
if only..... :-)
Lol
Employers dont care about there employees for the most part people with ADHD are better off having there own business employees are to much do deal with i just quit my job and i am starting my own business i will keep posted on how everything is going
@M Martin sorry to hear that is there something out there that can help you with your prolbum i wish the best for you
Time is all an illusion :)
@@adventures223 I have been freelancing for almost 10 years now with my ADHD as well. Much better in many terms, although also many failures along the way. But if you fail, at least you don't have to listen to 10 other employees giving their 2 cents on something you already know.
“The pile system” is the most polite way of referencing this habit that I have ever heard. 😂🧡
I call it the “Archaeological” method of filing paperwork since everything is chronological as you add to it, it’s like the strata uncovered in a dig, which is also ordered by time; the deeper you dig, the older the artifacts! It makes sense to me and just what I do naturally. I’ve tried more traditional ways, but always revert to it.
Not sure if I pile other things. I’m inclined to say I don’t, but I’m not sure - I’ll have to think about it when in my spaces now that I’m aware of it.
Ah, chronological, that’s why I amazingly can find things!! Of course it it. Until you have to move it or it topples over!! It’s still quite quick to find things if you have a picture of what it looks like in your memory somewhere…
This is such in important video, almost life-saving. Thanks a lot for all Huberman Lab folks for putting this video and other ADHD videos together.
Thank you, Dr. H! I have ADHD. I listen to you during my morning walks. I get in 3-5 miles so I can listen without stopping. I’m more focused and losing weight. It’s a win for me!
Watching this and the recent podcast on addiction has got me thinking about a dangerous cycle you can find yourself in if you have ADHD and addiction problems. As Dr Huberman says your ability to engage in and focus on things is linked directly to how much they interest or excite you. But as we saw from the recent podcast I mentioned due to the way our Dopamine system works your ability to actually be excited by or find enjoyment in things is lowered by regularly engaging in activities that give off huge dopamine releases. Thus you basically find everything boring which means you can't engage in anything and if you can't engage or focus then you essentially can't learn new things or even function as required in society. Understanding that link has really helped me make sense of issues I've had and given me real motivation to achieve long term sobriety.
I wish you would expand on this as I too have observed some of this with others, and even myself to a degree. I have seen those on meds really get diluted and simply great at linear thinking yet have no ability to adapt certain thoughts and ideas on their macro effect or simply uninterested in anything other than the surface level of understanding.
OMG Yes finally someone who agrees. I always thought ADHD was a low serotonin and low GABA issue. Especially the blinking thing thats GABA.
take alcohol and see how much you blink. but serotonin is a great switch board to offload some dopamine transmission (But not Lose the signals) through serotonin pathways that come BACK and restimulate dopamine but from a different direction which not only prolongs the pleasure and happiness but also evens it out and also makes you not loose the buzz.
If you are only focusing on dopamjne and you take massive L-Dopa with stimulants you will feel AWFUL after the very intense high comes right back making you a RAVENOUS fiend but never ever satisfied and it almost irritating and makes you angry eventually.
but using the serotonin buffer systems by taking 5htp the pleasures of dopamine largly still come from your thoughts (glutamate neurons) and you still can direct it like without 5htp (but remember dopamine need novelity so if you can't think anymore out of the box your high is over abruptly and ur frustrated.)
But 5HTP provides the sensory and even new thought novelties and renew old thoughts to make them new again and almost buffers the dopamine signals as almost a storage (like glycogen for sugar lol) to come back to you almost like a boomerang 🪃 and make you feel dopamine releases that are satisfying not addictive & not ravenous and super long lasting to boot!
like just feeling a soft sheet or something could spark up the brain and you dont have to "do all the work" thinking kinda with like how MDMA works .
So my theory about ADHD is that their focus is too narrow like my friend with ADHD couldnt listen to me talk and wait to make a left turn when traffic cleared so I analyzed it and if her sugar was normal and hormones were normal I thought it has to be lower serotonin transmission.
Because if she puts her focus on me she completely removes it from driving. Like trying to remember the numbers from Andrew, she cant split it down in 2. And signal doesnt propagate
Which is sorta what 5htp/ serotonin does to dopamine when high on stimulant because it your so over focused on porn or sex, or whatever, you miss all the subtleties of sensory neurons because you are locked in a tunnel vision and in your head with not much space for dopamine signals to propagate to so signal eventually fades causing the crazies to get more fetishized to get novelity for dopamine. Then the addict overdoses to try to get it back which makes it worse and eventually body crashes bad.
Interesting how serotonin can renew or renoveltize things and probably prevent new things from becoming mundane .
Serotonin transmission seems to make your senses enhanced like how things feel etc, the experience is more rich. your not just a brain in a vat of dopamine with a numb body.
You have more signals to draw from to almost feed into dopamine making the reward better and no rebound depression or negative thoughts.
So the big idea from pharma was to boost the thing that is already too high?! and make the focus even more narrow?! 🙄
Same with schizophrenia. the problem is not enough glutamate pathway connections.
So instead of trying to grow brain with Pregnenolone or DHEA the neurosteroids (that boost Glutamate and inhibit GABA thus growing connections faster) they give dopamine blockers as if high dopamine (mana) is schizophrenia. um nope.
And the schizophrenics still think the same way, they just arent as vocal about it because dopamine isnt making them excited about it so it probably doesnt reinforce the world view but you need to noost Gluatmate too.
I think its to get them to just shut up about the delusions just like ADHD is to get kids to shut up lol
Brilliant of you.
@@Italian69Boi sorry. You have some things right here but others wrong. I’m a psychiatrist. Example: . People with schizophrenia, when adequately treated, really do give up their delusions: they are not just quiet. In fact at times they are embarrassed by their previous delusions and don’t even want to talk about them.
@@debralbungermd8804 My brother and father both became paranoid schizophrenics. I think probably once the glutamate pathways break apart there may be no going back. But we know glutamate cells do regrow like with exercise etc.
And knowing how NATURAL NON PATENTABLE neurosteriods like Pregnenolone and DHEA work, its criminal not to have tried it. As they stimulate BDNF, it stimulates glutamate and inhibits gaba. DHEA works on everything but Acetylcholine I think. (boosts glutamate, serotonin, dopamine, is an MAOI, boosts other catecholamines, inhibits GABA)
Maybe if they tried to use actual natural hormones you might be able to reteach them the map of the world. Plus in order to be interested to learn you do need dopamine to motivate you.
I realize dopamine holds the current overconfident thought pathways that have the wrong stuff but it doesnt seem to me Olanzapine (zypreza) and depakote fix anything other than making them zombies like SSRIs do for the depressed.
Brother would notice real things he wouldnt hallucinate really he would just be delusional about things he found in environment and connect it to something that doesn't actually connect in real life.
I imagine methamphetamine and amphetamine only could create a schizophrenic if their nutrients like those neurosteroids and minerals that run the brain crash to almost 0 and so the glutamate AMPA would start downregulating from no stimulation (low protein low sugar and low calcium low sodium) until pathways detach all together in some areas.
I assume you could also achieve this over time though dissociatives that block glutamate directly like Ketamine or Dextro-orphan (metabolite from Dextromethorphan) or PCP.
I mean its obviously glutamate centered and dopamine just reinforces the current overconfident beliefs.
Well why not do like DHEA Pregnenolone and 5HTP for extra serotonin that DHEA also stimulates because I find one is more open to being wrong when serotonin is boosted and attenuates the dopamine overconfidence. So if you could boost Gluatmate transmission boost neurogenesis and boost serotonin and leave dopamine alone I think that could work.
Because me realizing low Serotonin transmission is exactly the cause for Bipolar (manic depression) for sure by just taking L-DOPA supplement before and feeling excited then but by bedtime i had a really profound odd depression.
But me adding 5HTP it didnt do that because serotonin blocks too much release at once but is a buffer for dopamine and spreads it out evenly farther over a day or many days.
Yet they give dopamine blockers to bipolar patients. everything seems backwards. its like they are narrow focused and know bipolar there is a mania so oh we need to block dopamine.
Thats quackery, thinking dopamine works on its own... 🙄 Plus serotonin is what can give small pleasures in everything and gates the dopamine not big pleasures in few things than craving after. But too much serotonin like with SSRIS and it flattens dopamine to 0.
But what do i expect they use unatural reuptake inhibitors that drain the vesicles of serotonin and downregulate serotonin receptors to a degree so your a customer for life. (do you think adderall and meth drain dopamine YES!)
Why not use 5HTP, tyrosine/l-dopa and DHEA to fix depression or really any mental issue? DHEA is literally a miracle drug turning off stress hormjnes and modulating brain.
Letting the world know cortisol actually can be turned off and reregulated and your brain can work on its own would destroy profits!
DHEA is non patentable OTC steroid that also lowers BP by blocking Aldosterone and lowers sugar and increases insulin sensitivity by blocking cortisol! omg the money lost on heart disease and diabetes alone is not tolerable
I have ADHD and I hyper focused and watched this entire episode in one sitting. Very stimulating information. Subscribed.
Same
2.3hrs bro? Are you fo real
same
ME TOO!
@@truthh8597 yes
What a content! 🙏👏👏
I discovered that I have ADHD that week! I was looking for answers everywhere, trying to future it out! - what the hell is wrong with me? I asked myself that questions many times! Now I know that knowing what I have is a blessing! Now I can help myself more ! ❤️❤️❤️❤️I am learning with you here 💃💃💃
I appreciate this podcast so much, finally a way to learn so much about science with a podcaster that i actually like.
In yoga in India we practice something called as trataka . A practice which is excalty what Andrew sir is explaining. Where you sit with a lit candle put at a right eye level few distance from you as you sit . And you then just stare at the flame of the candle without blinking. This helps you to be focused and improve your blinking. I would recommend this to everyone to try .
I would just zone out
India truly has the answers to everything, people should pay more attention to India, the future of medicine is traditional medicine.
@@shitimade97 I agree, their civilization has lasted thousands of years and has evolved amazing ways for a good reason.
Thank you for mentioning trataka.
Thank you! Do you also know any Pranayama that might help? Different practices help me much with mood, clarity, focus and energy. I just wonder if there is a specific practice that might be recommend.
Namaste
Pro tip from an ADHD sufferer, food substitute: Spicy food seems to hit me the same as sugary food. So if you like spicy food, crank the heat. It helps me a lot to avoid refined sugars. I will admit, I smoke a pipe, drink 5 - 8 cups off coffee and take Adderall. Still a struggle. Stay strong.
@azak caffeine is a hell of a drug
uhhmmm ADHD and massive amounts of caffeine? you should probably have a serious discussion with yourself
Interesting. I find that when I put down the sugar (DAY 21 today) I head straight for spicy.
@@davidoftheforest3822 did you listen to the podcast?
@@jimmyev1 most of it, I keep coming back and continuing
The way of how much Andrew Huberman became exhausted on 2 hour of this video - is best display of how deep is love can be
I love you!❤
Seriously, I listened to many of your podcasts and it helped me so much! And your way of conveying information is just...perfect. Logical, but not cold (if it makes any sense). Super helpful, very informative and not boring at all. (Which is a lot coming from a person with ADHD☺) Thank you for your work!
A 2 hour video for ADHD. Lucky for me I love Andrew's content! So to hyperfocus for 2 hours straight felt like 30 minutes instead
ADHD artist here procrastinating the whole weekend before my deadline today. Listening to Andrew saying how well I can perform "if the consequences are severe enough"
I really hope so.
pressure creates diamonds
I could listen to him all day, so interesting and the way he explains everything I can understand it all which is hard usually because of my adhd and not able to focus.
This was so informative and helpful. Thank you for the work you do and for selflessly sharing it with the public!
Recently diagnosed with ADHD. Started Adderall 2 months ago. I cried the first day on it. I didn’t know it could be so quiet and calm in my mind. Also grew up thinking my lateness and lack of attention to detail were just fatal flaws. It was hurting my career trajectory. This video is so helpful
did you intake Omega 3s and B complex first?
@@BioStuff415 Those supplements are helpful but they don’t work like actual medication solving the low dopamine problem. Speaking from my own personal experiences, I have a pretty big supplement stack these days. Its all helpful for sure but some people got intense adhd.
@@templeton4955 Yep, medication is by far the most effective treatment, while not being a "cure." l
Yes! Same here
The meds only blunt your brain, that is why you feel relieved. You are in fact impaired on meds. They aren't good for you.
Thank you for this information. I've struggled with ADHD my entire life and hate it.
ADD/ADHD didn't have a name, so they labeled us as stupid back in the day and didn't bother helping us get thru school. Many teachers were pretty cruel back then. I learned about ADD when I read an article in Readers Digest. The article helped me get my boys thru school, who both were diagnosed.
Thanks,
Dr. Huberman
Hi. Hope you are doing well. Can you post a link to that article please if possible? Thanks.
Some teachers are still cruel and lack patience.
I agree most of them suck and enjoy giving poor students a hard time in making their lives miserable period instead of trying to make learning an enjoyable experience everyone thinks teach has got it so rough when in fact they're doing the same thing over and over again and who really challenges them I should have been a teacher or a college professor would have been an easier life with a lot of time off @@Red_1976
Get on Adderall, it literally fixed me overnight. My whole life, failures, depressions, jnstantly made sense after I realized what it’s like to have normal dopamine levels.
I remember I would stare at the black board in my school days like looking at my mortal enemy with such intensity which would bring fear in hearts of many but infect I was spaced out or lost in random thoughts , and my teacher would think I am the best student in the class that is until my test results come where I get 0-5 marks 😅
‼️‼️‼️‼️ I haven’t gotten past 42 minutes of this video yet… been listening for like 6 days, and keep having to rewind it…. every 25 seconds… over and over and over and over and over and over and over again!!! ‼️‼️‼️‼️
ADHD MUCH???😵💫😭😵💫😭😵💫😭😵💫😭😵💫😭
This was such an in-depth and valuable video. It did also take me three days to allow me the necessary attention to absorb it all, but this was truly amazing. Sent it to my family members and friends who also struggle and will benefit from it. Thank you for doing this!
You spoke of drug use.... When I was working with drug/ alcohol users, i realized that most had ADD symptoms. They said it "slowed their brain down, gave them a break... and they were exhausted from constantly racing mind". Most think that heavy drug/ alcohol use is due to avoid deep seated trauma and triggers.
Yep….😊
but that exhausting "racing mind" is exactly that. If you didn't feel like shit about yourself and your self worth you'd be able to put that big brain to good use. That would exhaust it and let you rest for a while. ADHD isn't a developmental disorder, it's circumstantial. To anyone it may concern, don't take the stimulants, they will blunt your brain and your soul, possibly forever.
@@TheDavveponken Adderall is poison to the brain and no one can convince me otherwise
@@TheDavveponken Someone contact the docs at Harvard, this guy's solved it! I don't feel like shit about myself, including but not limited to my self-worth, and I am not able to put my big brain to good use because it's too busy racing and not focusing.
@@adamleatherman8369 Tell them you know where to find me
I once wrote a 82 page research paper for my university “techniques in molecular biology” class in one day. I had a full semester to do it, but didn’t. Got a 98 😅. However I fail to complete simple tasks almost every day bc I can’t get my motivation up. ((Hyper focus and procrastination )).
I feel seen in this comment thread lol😂
And will you do something like this again?
@@leonleon765 highly doubt it! Just highlighting how crazy add can be sometimes when something has to get done.
relatable!
Had 2 courses this semester that I only attended once and I first started reading up on them 1-2 days before the exams. Was a brutal 16 and 18 hours without breaks, but passed with a good grade in both 😂
What? That's so weird because that's exactly how I am. We once had to make a presentation we and had 2 months for it. On the last day I put maybe 5 hours into the presentation and I got an A. But the reason I got an A was because I was actually interested in the topic my presentation was about. I chose a topic I was actually interested in. Also we actually had to do it in groups of 4 and I was the only one that presented alone. Normally the people in groups had to present 40 minutes whereas I only had to present 10 minutes because I was only one person. My presentation would've actually been longer than 10 minutes but the teacher had to stop me. And I didn't even put that much effort into it. Also I always do things on the last day. It's weird. I guess I have ADHD too. But I don't think it's a disorder.
The blinking part gave me goosebumps ❤ Thankful for all of the effort you put in your videos ❤
I will vouch for meditation and ADHD. It's a life changing practice, at least for me. 8 months straight, 20 min a day. Highly recommend
For my fellow ADHD’ers, what helped me to follow along with this video:
Transcript mode on, as well as the time stamps to help track and organize my thoughts and notes.
All the best my neurodivergent and neurotypical folks❤
Thanks, this is useful
Wow, same!
I do this too! Finding the time to sit down uninterrupted has been my problem 🙃
Top tip, I do the same thing. The combination of audio and visual does help! 👍🇬🇧👍
Thank you! Only we get each other 🥰😇👍💞
I'm actually VERY intrigued by psychology and this topic so my ADHD allowed me to hyper focus on this video while forgetting 100 other tasks I needed to be doing.
Lmfao im literally watching Gabriel Iglesias new comedy and came across this video and reading the comments before I make a choice to try to watch/listen to this while forgetting everything else lol
My thoughts exactly
Exactly. People missunderstand ADHD as lack of attention.
No. It's LACK OF VOLUNTARY ATTENTION CONTROL.
You don't decide where your attention goes, your attention decides where you go. And at times it may well decide to go everyehere at once.
Imagine a dog on a walk that just does not stop sniffing every new place. Every place exciting. New place new sniff. Need a new place to sniff more. Dog's name is ADHD btw.
Same lmao
So true. Why even psychologists don't get this. I see so much wrong info on ADHD it's not even funny. I can focus like no one else, but only on something that really really interests me. The problem is, once you "unfocus" me, it's nearly impossible to get back in. Which is why I get sooooo angry when I get distracted. I'm in such a deep zone that it feels like someone shaking me awake from a deep sleep. A simple "mom where's the cereal you just bought?" from my kid, while I'm focused on something, is PAINFUL. @@CraisonBailum
A two hour video on ADHD. Im not even going to try
As always very comprehensive and educational, pleasant to hear and see you Andrew!