Why am I anxious when exercising?

Anxiety during exercise can arise from a heightened state of alertness, including symptoms like a narrowed visual field and faster heart rate, as Andrew Huberman explains. This mental state involves anticipation and constant evaluation of the environment and internal feelings, leading to uncertainty that is difficult to predict and overcome. Such uncertainty creates additional stress, making it harder to resolve anxiety. Dr. Huberman emphasizes using the body as a powerful tool to reorient the mind when we can't control our mental state. Engaging in practices like respiration, vision exercises, movement, weight training, or running can help stabilize the system. He suggests that trying to manage thoughts with more thought (e.g., journaling or psychoanalysis) may help for exploring the mind but highlights the body as the primary entry point for stabilizing disrupted brain states caused by anxiety 1.

Several factors contribute to feeling too tired to do anything, and Andrew Huberman addresses various potential reasons. Here are some insights:

1. Mismatched Internal State: One may feel too tired to do anything due to a mismatch between their internal state and the demands placed upon them. This can create a sense of not feeling good, regardless of whether one feels too tired, stressed, or too anxious to do what they need to do 1.

2. Limbic Friction: The term "limbic friction," coined by Dr. Huberman, describes the strain required to overcome feelings of excessive tiredness or lethargy. This friction relates to the function of the autonomic nervous system, which operates as a seesaw between alertness and calmness. When you feel too tired, it indicates high limbic friction, which can hinder engaging in desired activities or habits 2.

3. Immune System Activation: If you're experiencing a general sense of malaise throughout your body, it may be because your innate immune system is activated, combating an infection. Pushing through intense activity or any activity while feeling run down can further compromise your immune system and likely make you feel more ill 3.

   Matching Internal State

   Andrew Huberman

   Andrew explains how our internal state needs to match the demands placed upon us. He discusses the importance of reducing stress response and how it can help us react to situations in a more effective way.

   

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   Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10

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4. Depression: Exhaustion can also be a symptom of depression, where one may experience reductions in excitement, increased sadness, guilt, and changes in sleep patterns and appetite. These disruptions can compound feelings of exhaustion and lead to the feeling of being too tired to engage in activities 4.

5. Hydration and Electrolytes: Inappropriate hydration levels can lead to feelings of brain fog and reduced focus, which may manifest as tiredness. Ensuring proper hydration is crucial for maintaining body functions that support alertness and prevent the feeling of lethargy 5.

6. Heat Exposure: Experiencing lethargy on a hot day is regulated by the brain's temperature control circuit. High temperatures can lead to a feeling of tiredness and the desire to stay put to dissipate heat, affecting one's energy levels 6.

Recognizing these underlying reasons can help in identifying the appropriate techniques and changes needed to overcome the feeling of excessive tiredness.

To stay hydrated effectively, Andrew Huberman provides some guidelines and insights:

1. Daily Fluid Intake: For the first 10 hours of your day, aim to consume an average of 8oz (approx. 236 mL) of fluid per hour. This translates to roughly 80oz or about 2.36 liters for those 10 hours. This doesn't mean you must drink precisely every hour but ensure you reach the total volume throughout that time 1.

2. The Galpin Equation: To cater hydration to one's individual needs, especially during cognitive work or physical activity, you can use the Galpin Equation, which is calculated by dividing your body weight in pounds by 30. The result is the number of ounces of water one should drink approximately every 20 minutes when exercising or engaging in mental tasks 2, 3.

   Hydration Guidelines

   Andrew Huberman

   Andrew provides a simple formulation for hydration guidelines, suggesting that on average, people should consume 8oz of fluid every hour for the first 10 hours of their day, which translates to an average of 80oz of fluid for the first 10 hours of the day, or approximately two liters of water plus a little bit more.

   

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   How to Optimize Your Water Quality & Intake for Health | Huberman Lab Podcast

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3. Hydration for Exercise: For exercise, the Galpin Equation is slightly modified. Divide your body weight in pounds by 30 to find out how many ounces you should drink every 15 minutes of exercise. This could be more fluid than what you're currently drinking and helps compensate for hormonal systems' slow response to changes in salt and water balance 4, 2.

4. Hydration and Sleep: If your hydration is sound but you're waking up to pee more than once at night, it's possible that you have a sleep disorder. The general rule is that waking up once at night is fine, but consistently waking up more than twice suggests the need for adjustments 5.

5. Hydration Rules: Start with hydration early in the day and lean on whole, real foods, as they contribute to your hydration status. Foods like watermelon are mostly water, making them excellent sources of hydration 6.

6. Heated Environments & Sweating: If you exercise in hot conditions or tend to sweat a lot, you may need to increase your fluid intake by about 50% to 100%. Also, when feeling parched or thirsty, consume more fluids, preferably without caffeine or diuretics, and consider including sodium and other electrolytes 7.

When using these guidelines, remember that they serve as a starting point. You should listen to your body and adjust as necessary, taking into account factors like exercise intensity, environment, and personal sweat rates.

Recognizing an infection typically involves a combination of symptoms and physiological responses that your body exhibits. Andrew Huberman hasn't specifically outlined how to diagnose an infection, as it is generally the realm of healthcare professionals. However, he has discussed related topics that may provide insight into what happens when our immune system is fighting an infection and potential symptoms.

If you're feeling a general malaise across your whole body and possibly a tickle in your throat, it might suggest that your innate immune system is activated and combating a potential infection. In such a scenario, rest is crucial for your immune system to function optimally. Pushing through intense activity or ignoring the fatigue can compromise your innate immune response, potentially leading to more severe illness 1.

Additionally, different types of cold viruses can cause varying symptoms, and exposure to a virus can lead to symptoms one to two days after. However, your immune system may fight off the virus even if you've never been exposed to that particular strain before, preventing the development of illness 2.

There are immune responses like inflammation that may cause symptoms elsewhere in your body and can be more extensive than the actual site of infection. When you have a systemic infection or experience inflammation, it can affect the face or head area and may trigger headaches or other discomforts 3.

Sometimes inflammation can lead to what's known as sickness behavior, which might include symptoms like avoiding light, reducing activity, or heating up. These responses can transition from physical symptoms to impacting your cognition, memory, and general behavior 4.

Furthermore, if you've had a severe viral illness in the past 70 to 90 days, it can greatly impact the quality and number of sperm, which is a different aspect of how your body can be affected by an infection 5.

If you suspect you might have an infection, it is essential to see a healthcare provider for a proper diagnosis and treatment. The insights provided by Dr. Huberman highlight the importance of rest and paying attention to your body's responses, which are aspects of overall health that can intersect with how one might experience and react to an infection.

Infections can indeed affect mental health, as described by Dr. Paul Conti in a guest appearance on the Huberman Lab. He draws an analogy in which the unconscious mind can be likened to a biological supercomputer, and the contents of this unconscious mind can significantly impact our conscious thoughts and behaviors. Dr. Conti compares the effects of what is happening at the unconscious level to an abscess in physical medicine, which is an area of walled-off infection.

An abscess, while necessary to prevent the spread of infection, is not indicative of health. A person with an abscess might experience pervasive, yet not always acute, symptoms that detract from their quality of life, such as low energy, low-grade fever, poor sleep, and general malaise. By extension, the analogy suggests that infections, even when ostensibly contained or not severe, can have wide-ranging effects, including those affecting mental health 1.

While Dr. Conti does not directly say that infections will inevitably cause mental health issues, the implication is clear that the underlying infection may contribute to a condition that affects overall well-being, which includes mental health. This concept underscores the interconnectedness of physical and mental health and reinforces the importance of addressing both aspects in the pursuit of overall well-being.

Optimizing cognitive function involves several strategies, as discussed by Andrew Huberman and guests on the Huberman Lab. Here are some key strategies they have touched on:

Cognitive Therapy

• Training specific tasks to improve memory or executive functions.
• Goal management training, which includes breaking down projects into sub-goals and overcoming distractions, has shown real-world benefits 1.

Neurological Considerations

• Executive function is closely tied to our ability to strategize and use context-relevant information effectively.
• Understanding the neural circuits that control executive function and memory can aid in optimization strategies 2.

Hormones and Physical Exercise

• Optimal hormonal levels, such as estrogen in both men and women, can support cognition and vascular function.
• Aerobic exercise has been found to be as effective as cognitive therapy in improving executive function 3.

  Cognitive Therapy Insights

  Mark D'Esposito

  Andrew Huberman

  Mark discusses the challenges of cognitive therapy and the importance of translating skills to real-life applications. Andrew introduces the concept of limbic friction in relation to frontal cortex interactions.

  

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  Dr. Mark D'Esposito: How to Optimize Cognitive Function & Brain Health

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Engaging Frontal Lobe Circuits

• Actively using the frontal lobe circuits through activities like reading books without distraction can help maintain and possibly boost cognitive function 4.

Lifestyle Modifications

• Simple practices that focus on cognitive function, such as redirecting attention when focus drifts, can maintain and optimize brain function.
• The importance of sleep and cardiovascular health as foundational for cognitive well-being 5.

Using Technological Aids and Human Interaction

• Executive function skills can benefit from the use of technology and human coaching, emphasizing the significance of personal interaction in learning and skill development 6.

Nutrition

• Specific brain-boosting foods and nutrients directly impact neuron function, playing key roles in memory and cognition 7.

Overall, optimizing cognitive function is approached through a combination of cognitive training, physical wellness, focused activities, and proper nutrition. Regular exercise, healthy hormone levels, engaging in activities that challenge the frontal lobe, and eating certain brain-friendly foods can all contribute to improved cognitive abilities.

In studying the protocols for writing as a means of healing, Andrew Huberman has discussed a specific journaling protocol based on the work of James Pennebaker and colleagues. Here are the key elements of this protocol and its benefits:

Journaling Protocol

• Facts of the Experience: Include facts related to the stressful or traumatic event 1.
• Emotions: Write about emotions at the time of the experience, as well as current emotions while writing about the prior event 1.
• Links and Associations: Write about any links that come to mind regarding the negative experience and things that may be happening today or plans for the future 1.
• Repeated Sessions: This writing should be done across four sessions, 15-30 minutes each 1.

Benefits

• This protocol has been shown to reduce symptoms of depression, post-traumatic stress disorder, anxiety, insomnia, arthritis, cancer treatment side effects, lupus, fibromyalgia, and irritable bowel syndrome 2.
• Writing about stressful or traumatic events and the emotions associated with them can lead to long-lasting positive effects on mental and physical health by facilitating neuroplasticity in the prefrontal cortex 3.

  Writing for Healing

  Andrew Huberman

  Andrew Huberman discusses the importance of a writing protocol for healing, emphasizing the inclusion of facts, emotions, and links to negative experiences. He highlights the benefits of this practice, including improved mental health and neuroplasticity.

  

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  A Science-Supported Journaling Protocol to Improve Mental & Physical Health

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• Journaling can be effectively integrated with other therapeutic approaches, like talk therapy, to accelerate and support healing processes for conditions like depression and PTSD 3.

Considerations

• It is important to ensure you're emotionally ready for this exercise as it can temporarily increase negative emotions immediately after writing 4.
• Ideally, this writing is personal and should not necessarily be shared, unless with a mental health care professional, since sharing accounts of trauma can have a negative impact on listeners 4.
• If significant distress arises during this process, it is advised to stop and consider whether you are prepared to deal with the emotional impact 5.

By following this protocol, you could potentially unlock health benefits associated with the processing and contextualization of negative or traumatic experiences.

Play encompasses a variety of activities and mental states that are deeply rooted in biology and psychology. It's often thought of in relation to children and games, but adults also need to engage in play. Here are some key insights about play as discussed by Andrew Huberman:

Nature of Play:

• Play is typically exploratory, allowing individuals to experience different contingencies in low-stake environments.
• It involves active engagement in a way that expands our functional prefrontal cortex, boosting flexibility, creativity, and effectiveness 1.
• Play can be individual or social and may include imaginary, competitive, or role play 2.
• It aids in brain development, establishing hierarchies, expanding brain capacity, and navigating relationships 3.

  The Biology of Play

  Andrew Huberman

  Andrew explains the neurobiological substrates for social playfulness in mammalian brains and how to engage the play circuitry with low levels of adrenaline and the presence of dopamine and endogenous opioids.

  

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  Using Play to Rewire & Improve Your Brain | Huberman Lab Podcast #58

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Neurochemical Aspects:

• Endogenous opioids and dopamine play critical roles in creating a state of playfulness.
• Low levels of adrenaline (epinephrine) are essential, as high levels can inhibit play 1.

Play Identity:

• Every individual has a 'personal play identity,' which is malleable throughout life and can be adjusted to enhance one's work, relationships, and overall happiness 2.

Play and Neuroplasticity:

• Engaging in a playful mindset and novel activities promotes neuroplasticity in the prefrontal cortex.
• Novel forms of play that challenge the brain can lead to broader learning and adaptation in various aspects of life, extending beyond the activities of play themselves 4 5 6.

Recommendations:

• Incorporating at least an hour of pure play each week is suggested to leverage play's benefits. This play should be novel and performed with low stakes to open up neural circuits for plasticity 7.

Through exploration and engagement, play can significantly affect cognitive development and lifelong learning. It's a crucial element for enhancing creativity, leadership skills, and even potentially treating conditions like ADHD. Play is not just for fun but an essential component of a healthy, adaptable brain 8.

Play can take on many forms and dimensions, which include but are not limited to role play, social play, individual play, imaginary play, and competitive play 1. Examples that reflect the essence of play and its exploratory, low-stakes nature could include:

• Skateboarding, as it involves exploring different terrains and movements 1.
• Tinkering with technology or other creative processes, as seen in historical pranks by Caltech students disrupting the scoreboard at the Rose Bowl 2.
• Engaging with art in playful ways, like street artist Banksy integrating two-dimensional paintings into the three-dimensional city landscapes 2.
• Pursuing new hobbies or mastering new skills later in life, such as Richard Feynman learning to paint and draw, and his infamous Bongo Drumming 2.

These activities share a playful nature because they're conducted in a way that isn't overly concerned about the outcome, thereby allowing one to be more flexible and open to novel experiences. They symbolize an exploration of "what happens if," creating a space for discovering new possibilities and enriching one's life both emotionally and intellectually.

Playing video games can indeed be regarded as a form of play, according to Andrew Huberman. However, for an activity to genuinely qualify as play, there should be low adrenaline levels, ensuring it's a low-stakes environment. If the game is played without excessive stress about the outcome and more for the experience and exploration, it fits the definition of play 1.

Additionally, video games can evoke strong surges of dopamine, which can be associated with pleasure and motivation. If playing video games is done in moderation and doesn't lead to a narrowing of the things that bring a person pleasure, it can be a part of a balanced life that includes playful elements. However, excessive video game playing may lead to a dysregulation of dopamine and potentially addictive behavior 2.

It's important to approach video games and other forms of play in a manner that doesn't cause excessive stress or lead to negative consequences, thereby maintaining the playful, exploratory essence that play is meant to embody.