BIOLOGY 🧬

[nature @Nature]

Tylenol, or paracetamol, has been used to treat common pains and fevers since 1893, and is one of the safest drugs around

https://t.co/RNMosEDZyM

[Oren Gottfried, MD @OGdukeneurosurg]

The Beautiful Brain

[Dr. Rhonda Patrick @foundmyfitness]

New episode featuring Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast, Dr. Andrew Huberman (@hubermanlab).

What makes Andrew truly exceptional is his ability to translate scientific findings into practical, actionable advice, enabling listeners to leverage new understandings of biology and neurobiology to improve their lives.

In this episode, Dr. Huberman showcases his truly immense knowledge of the brain's dopamine system, which is incredibly central to many modern issues of motivation and attention that many of us struggle with.

The public perception of Dr. Huberman's work often focuses on his unique distillations of protocols, but what I particularly enjoyed about this conversation was finding a common thread: the benefit of having an essential life philosophy of valuing "hard effort" over outcomes, something Andrew refers to as "forward center of mass."

This podcast explains down to a neurobiological level why embracing discomfort can activate our motivation circuits, elevate dopamine and other catecholamine levels, and retrain brain regions like the anterior midcingulate cortex, ultimately growing our capacity for effort and striving at a fundamental level.

A big thank you to Andrew for equipping us with this knowledge, enabling us to apply these insights for individual personal and professional growth.

This episode is available on X, YouTube, Spotify, and everywhere else. Links in comment.

Timestamps:
0:00 - Introduction
2:37 - The neuromodulatory role of dopamine
4:29 - Driver of motivation vs. experiencing reward
9:35 - Why dopamine dynamics act as a "wave pool"
13:15 - Why dopamine neurons need a recovery period
18:32 - Why dopamine peaks without effort are dangerous
21:52 - The number one sign of a highly motivated individual
23:59 - Dopamine reward-prediction error
26:18 - How effort and anticipation influence dopamine release
28:21 - Does lacking motivation reflect dopamine system deficits?
33:00 - Why motivation has a 'warm-up' period
37:16 - Why to attach reward to effort itself
47:51 - Tips for fostering tenacity in children
50:05 - Visualization of negative outcomes (why to do it)
52:51 - How to overcome procrastination
58:51 - How exercise affects the dopamine system
1:03:35 - Cold exposure vs. drug highs
1:05:29 - The entrainment effect of same-time exercise
1:09:24 - Why you shouldn't rely on stimulants
1:16:52 - "Counting walls" during deliberate cold exposure
1:21:44 - Cold exposure parameters for increasing dopamine
1:24:18 - Cold plunge alternatives for replenishing dopamine
1:25:35 - Why Andrew limits most workouts to 80-85% intensity
1:28:37 - Using exercise & cold exposure as stimuli for the brain
1:31:08 - Why "hard efforts" retrain the brain to overcome
1:33:31 - tMS and ultrasound as neuromodulatory therapies
1:36:22 - What does Dr. Huberman think of @neuralink?
1:38:02 - Advantages of neuromodulation over pharmacotherapy
1:39:28 - Why non-sleep deep rest may replenish dopamine
1:49:45 - My experience trying NSDR after poor sleep
1:51:04 - The ‘body still, mind active’ state for creativity
1:54:15 - How to cultivate a healthy relationship with social media
2:00:44 - The unique psychosocial dynamics of X (formerly Twitter)
2:02:05 - Andrew's recommended daily use limit for Instagram
2:04:09 - Does @lexfridman have a symbiotic relationship with X?
2:04:39 - Is screen time increasing the prevalence of ADHD?
2:06:20 - Why Andrew recommends setting social media constraints
2:09:32 - Is social media increasing divorce rates?
2:12:12 - How low solar angle sunlight affects the circadian rhythm
2:22:10 - Limiting the adverse effects of late-night artificial light
2:23:57 - The light bulb that mimics sunrise and sunset
2:25:09 - How to spike morning cortisol by 50% (and why that's good)
2:26:21 - What's the optimal time to view morning sunlight?
2:27:11 - Can light panels replace morning sunlight?
2:28:33 - Combatting laptop & phone use with long distance viewing
2:30:00 - Why two hours outdoors daily may prevent myopia
2:35:06 - Why Andrew recommends limiting alcohol to 0-2 drinks per week
2:43:09 - How alcohol affects the dopamine and serotonin systems
2:48:47 - Treating ADHD with drugs, supplements, & behaviors
2:53:30 - Why studies on school start age suggest ADHD is overdiagnosed
3:00:00 - Andrew's weekly workout routine
3:13:14 - Why a disciplined life is not a deprived life
3:05:43 - Andrew's diet & why his dinners are higher in carbs
3:06:39 - The science of the physiological sigh3:07:34 - Andrew's supplement routine
3:10:00 - Andrew's experimentation with peptides
3:15:10 - How Andrew processes sometimes negative feedback
3:20:30 - The volatility of interacting with internet crowds

[Oren Gottfried, MD @OGdukeneurosurg]

Carpal bone mnemonic

[Discovery @Discovery]

Spicy snack 🌶️

Moon jellyfish bloom in early spring in the Red Sea and serve as a significant food source for sea turtles. Jellyfish, the oldest multi-organ animal in the world, date back at least 500 million years. Sea turtles, fortunately for them, have evolved to be able to consume jellyfish without getting stung! 🐢

Video by @matthewunderwater on IG

#MarineMonday #Turtle #SeaTurtle #RedSea

[Oren Gottfried, MD @OGdukeneurosurg]

Two neurons interacting from microscopicture

[Donna Howard @DonnaHowardTX]

Vouchers are a scam that threaten everything we love about our public schools.

We must all come together—Democrats and Republicans, parents and teachers, rural Texans and urban Texans—to protect our neighborhood schools. #TxLege

[Hugo Chrost @chrost_hugo]

Amazing footage of mouse embryonic stem cells, as they undergo mitosis.

Credits: @NanoLiveLtd

#MedTwitter

[The Nobel Prize @NobelPrize]

BREAKING NEWS
The 2023 #NobelPrize in Physiology or Medicine has been awarded to Katalin Karikó and Drew Weissman for their discoveries concerning nucleoside base modifications that enabled the development of effective mRNA vaccines against COVID-19.

[The Nobel Prize @NobelPrize]

“Ten years ago I was kicked out and forced to retire.”

Our new medicine laureate Katalin Karikó (@kkariko) told us how much it means to be awarded the Nobel Prize after a scientific career that has been full of challenges.

Ten years ago, Karikó was still doing all her experiments by hand but today she has been awarded the medicine prize for her research on mRNA, which led to the development of COVID-19 vaccines.

Listen now:

[Oren Gottfried, MD @OGdukeneurosurg]

Chest radiograph help from a to z. Source unknown

[nature @Nature]

Nature research paper: The complete sequence of a human Y chromosome https://t.co/ROs9CKUA0o

[Slava Bobrov @slava__bobrov]

What’s in a cell?

[Oren Gottfried, MD @OGdukeneurosurg]

Cervical Strength Exam (myotomes) by study songz

[Oren Gottfried, MD @OGdukeneurosurg]

Causes of Delirium from picturing medicine. Did they miss any?

[LamarInstituteofTech @LITBMT]

Lamar Institute of Technology, Power On Commercial

[LamarInstituteofTech @LITBMT]

New Student Orientation Next Week!
Allied Health and Sciences, Aug. 1, 3 to 6 p.m.: https://t.co/XXfjoU1YyI
General Education, Business, and Public Service and Safety Aug. 2, from 3 to 6 p.m.: https://t.co/GipmAJUUf1
Technology, Aug. 3, from 3 to 6 p.m.: https://t.co/4v8C7Ib0wF

[Matthew Gutiérrez, Ed.D. @DrMattGutierrez]

Saddened to continue to see public school educators being attacked, especially as they enthusiastically await and prepare to begin a new school year.

I've been an educator since 2002, and I've never witnessed any woke agendas. What is taught are the TEKS ~ those are the basics of learning that come from TEA.

Tonight I'll be lifting all of my fellow public educators in prayer as we continue to be demonized. God bless #txed. #PublicEducation #teachers

[Oren Gottfried, MD @OGdukeneurosurg]

Great way to know your facial muscles. Which one is your favorite? Bradley_Blair_Osteopath

[Matthew Gutiérrez, Ed.D. @DrMattGutierrez]

Shameful the state sits on a $33 B surplus, not including rainy day fund, and fails to fund #txed.

My starting teacher salary in 2002, adjusted for inflation, equates to the same as my district's 2023 starting salary.

It's easy to see and understand why educators are leaving the field and edu program enrollments are declining. #txlege

https://t.co/2lWnkX9A8z