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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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Tools for Setting & Achieving Goals | Dr. Emily Balcetis — Whalespan

Content›Video›Tools for Setting & Achievin…

Tools for Setting & Achieving Goals | Dr. Emily Balcetis

Andrew Huberman1h 38m · 2022-08-01

Claims Made

140

Claims Supported

130

Support Rate

93%

Support rate

130 of 140 claims supported

130 supported10 partial / not

Claims from this content

84

✓Well SupportedProbiotics in Athletic Greens are vital for microbiotic health, which communicates with the brain and immune system to impact immediate and long-term health.✓Well SupportedViewing morning sunlight organizes sleep-wake rhythms, which in turn increases motivation for exercise, focused work, and general well-being.✓Well SupportedAthletic Greens supports the gut microbiome, which is vital for the immune system, endocrine system, and gut-brain axis, influencing mood and neurotransmitter production.✓Well SupportedMomentous supplements are offered as a single source for supplements discussed on the Huberman Lab Podcast.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓

Andrew Huberman has used Levels glucose monitoring devices and found them informative for understanding his blood sugar regulation and its reaction to different foods.

✓Well SupportedVitamin D3 and K2 are essential for mental health, physical health, and performance by impacting hormone regulation, calcium regulation, and cardiovascular health.

✓Well SupportedAndrew Huberman takes Athletic Greens twice a day.

✓Well SupportedTaking AG1 daily since 2012, often twice a day, bolsters energy, immune system, and gut microbiome, which are critical for brain function, mood, and physical performance.

✓Well SupportedViewing sunlight through a window takes approximately 50 times longer to activate the circadian system compared to direct outdoor exposure.

✓Well SupportedLimiting or eliminating simple sugars is advisable for most people most of the time.

✓Well SupportedMorning sunlight exposure in the eyes sets circadian rhythms and improves sleep and health.

✓Well SupportedElite runners use a narrowed focus of attention, such as fixating on the finish line or a landmark, to improve performance.

✓Well SupportedApproximately half of the brain's structure is dedicated to vision, with most visual processing occurring in the posterior cortex.

✓Well SupportedMorning sunlight exposure is important for animals, plants, and likely humans.

✓Well SupportedCaffeine, as a stimulant, causes pupil dilation, indicating high levels of autonomic arousal.

✓Well SupportedPeople can be taught to adopt a narrowed focus of attention strategy for exercise.

✓Well SupportedCompetitive runners who exhibit better and faster paces more frequently use a narrowed scope of attention compared to those using a more expansive or open scope.

✓Well SupportedA narrowed attentional focus strategy can make exercise feel less painful and be performed faster.

◐Partially SupportedWhen the body has less energy or movement is more costly, the world appears more challenging, which can decrease motivation to exercise.

✓Well SupportedSunlight through cloud cover is significantly brighter than indoor lights due to a higher photon count and energy.

◐Partially SupportedHigh autonomic arousal causes pupil dilation, narrowing the visual aperture.

✓Well SupportedFocusing on a distant stopping point can increase exercise speed and decrease the perceived feeling of exertion.

◐Partially SupportedPre-planning for obstacles and developing contingency plans can improve performance during crises.

✕Not SupportedCreating dream boards, vision boards, or to-do lists might backfire by providing premature goal satisfaction, reducing physiological readiness for action.

◐Partially SupportedThinking about potential obstacles in advance improves long-term motivation by preparing contingency plans.

✓Well SupportedContinuous glucose monitors (CGMs) provide real-time measurements of blood glucose, which is informative for understanding responses to food, exercise, and other factors.

✕Not SupportedThere is no single nootropic that can make a person smarter.

◐Partially SupportedEffective goal setting involves breaking down large goals into smaller, manageable plans, such as in two-week increments.

◐Partially SupportedUsing a phone app to randomly ping for practice and emotional state data provides objective self-assessment and can reveal progress not perceived through memory.

◐Partially SupportedVisualizing goal achievement can decrease systolic blood pressure.

◐Partially SupportedDopamine influences motivation.

◐Partially SupportedSystolic blood pressure increases in anticipation of physical or mental tasks.

◐Partially SupportedIntentional psychological engagement can produce real changes in the body and how the world is experienced.

◐Partially SupportedAchieving small, challenging goals can provide a boost of energy.

◐Partially SupportedThe ability to adjust visual focus can be trained and improved.

◐Partially SupportedIndividuals who are overweight, chronically fatigued, or older perceive distances as farther and hills as steeper.

◐Partially SupportedInducing an illusion of proximity through narrowed attention can lead to improved exercise performance.

◐Partially SupportedAdjusting visual focus to intermediate goals or setting a visual spotlight on them can help overcome challenges faced due to skewed perception, and this strategy is effective for everyone, regardless of their current fitness level.

◐Partially SupportedFor individuals with a high baseline level of attention and motivation, caffeine can shift the autonomic nervous system too far into sympathetic tone.

◐Partially SupportedCaffeine can cause some individuals to feel sweaty, jittery, anxious, and unable to focus.

◐Partially SupportedNarrowed visual attention is particularly effective for a final push in a race.

◐Partially SupportedChronic tiredness, physical weight, or higher physiological energy costs make environmental distances appear closer.

◐Partially SupportedThe way a problem or goal is visualized mentally impacts its perception and motivation.

◐Partially SupportedIt is possible to change one's bodily state to induce certain experiences or to achieve the same effects through psychological trickery or placebo.

✓Well SupportedAndrew Huberman uses morning sunlight exposure in the eyes and 100 jumping jacks to set his circadian rhythm.

◐Partially SupportedThe gut-brain axis, involving neurons and other cell types in the digestive tract, communicates with the brain to control mood, immune function, and hormone function.

◐Partially SupportedInterventions focusing on positive stimuli can produce temporary positive changes in depression or anxiety.

◐Partially SupportedFocusing on smiling faces for 10 minutes can improve a person's sense of self-efficacy and energy levels.

◐Partially SupportedPhysiological arousal can produce the same motivational consequences as stimulants.

◐Partially SupportedFocusing attention on positive stimuli can temporarily improve self-efficacy and energy in individuals with depression or anxiety.

◐Partially SupportedSystolic blood pressure is an indicator of the body's readiness to engage in action.

◐Partially SupportedVisual tools that increase systolic blood pressure and readiness could potentially be deployed in mental health contexts.

◐Partially SupportedMarathon winner Joan Benoit Samuelson employed an attentional focus strategy of concentrating on short-term targets and then resetting focus.

◐Partially SupportedFocusing on a specific point or narrow circle of light on a target is an effective strategy for maintaining focus and intensity.

◐Partially SupportedRats motivated by food or water deprivation ran faster as they approached the finish line.

◐Partially SupportedBringing eyes to a visual target engages brainstem circuitry for alertness.

◐Partially SupportedThe goal gradient hypothesis states that the closer people and animals get to a goal, the harder they generally work to finish it.

◐Partially SupportedGoal achievement strategies that require less effort and can be automated, such as leveraging vision, may be more effective and sustainable than effortful self-reminders.

◐Partially SupportedHuman memory is inherently faulty and evolved to not accurately encode, remember, and recall all experiences.

◐Partially SupportedCombining caffeine with strategies like blinders, a hoodie, or a hat might help overcome challenging milestones.

◐Partially SupportedShifting into an energetic state, through cognitive means, glucose ingestion, or caffeine, can alter the perception of challenges.

◐Partially SupportedAchieving a goal that was not in doubt, like doing one jumping jack, does not provide a significant feeling of accomplishment.

◐Partially SupportedCounting steps, strokes, or other incremental measurements during exercise may be effective for maintaining focus and completing a task, regardless of the specific metric used.

◐Partially SupportedAnimal research from the 1940s and 1950s showed that rats and mice ran faster or pulled harder towards a reward as they got closer to it, even when expending limited caloric energy.

◐Partially SupportedDecaf coffee can psychologically trick individuals into feeling ready for the day.

◐Partially SupportedObjective data collection provides a more accurate accounting of personal progress, which is crucial for setting or recalibrating goals.

◐Partially SupportedPeople's number-one goal, regardless of demographic or time, is typically related to health, such as weight loss, increased exercise, or improved mental and physical wellbeing.

◐Partially SupportedDepression, characterized by a lack of energy and hopelessness, can create a downward spiral where challenges appear more difficult, reinforcing negative worldviews.

◐Partially SupportedElite runners employ a narrowed focus of attention, like a spotlight on a target.

◐Partially SupportedGoals should be set realistically but inspirationally, challenging but not impossible, to ensure a sense of accomplishment and motivation.

◐Partially SupportedHaving more perceived energy makes the world look easier and distances to a finish line appear shorter.

◐Partially SupportedHumans generally trust their visual experience due to a lack of frequent feedback indicating errors, leading to a naive realism.

◐Partially SupportedThe brain's fusiform face area activation declines and other neurological areas engage in response to psychological states.

◐Partially SupportedThe brain's fusiform face area activates when focusing on faces, and its activation decreases for other objects with directed attention.

◐Partially SupportedVisual goal setting can be an effective tool for adjusting anxiety or increasing exercise frequency.

◐Partially SupportedMedication and social sport can be helpful in managing depression by increasing energy levels, though side effects can be a problem.

◐Partially SupportedThe nervous system may be somewhat indiscriminate regarding the specific incremental metrics used for motivation during exercise.

◐Partially SupportedVisualizing goal achievement can reduce motivation to act.

◐Partially SupportedBody state can be changed to induce experiences or trick oneself via placebo effect.

◐Partially SupportedMichael Phelps practiced swimming with unsecured or removed goggles to prepare for potential vision impairment during races.

◐Partially SupportedUnfit individuals perceive challenges, such as hills and distances, as greater.

◐Partially SupportedA strategy of narrowing visual attention can be adopted by non-elite athletes after a brief training session.

◐Partially SupportedPeople eventually become blind to a visual stimulus that is stable in an environment.

◐Partially SupportedFocusing on an object narrows the eye's visual field.