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Rapamycin extends mouse lifespan 9–14%
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Walking 10 min after meals blunts glucose
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ADHD & How Anyone Can Improve Their Focus — Whalespan

Content›Video›ADHD & How Anyone Can Improv…

ADHD & How Anyone Can Improve Their Focus

Andrew Huberman2h 18m · 2021-09-13

Claims Made

229

Claims Supported

159

Support Rate

69%

Support rate

159 of 229 claims supported

159 supported70 partial / not

Claims from this content

178

✓Well SupportedSupplementing with 1,000 milligrams of EPA daily can allow individuals requiring prescription antidepressants to use lower doses of those medications.✓Well SupportedSupplements should be of the highest quality, with ingredient amounts on the label precisely matching the product's content.✓Well SupportedAlpha-GPC is a non-stimulant that can improve cognitive performance and focus, particularly in age-related cognitive decline.✓Well SupportedChildren with ADHD can exhibit intense focus on enjoyable activities, indicating an altered attention activation threshold.Well Supported

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A. Volkovreader

4h

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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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Andrew Huberman fasts until 11 AM or 12 PM, then consumes a low-carb, keto-ish lunch and dinner with carbohydrates to aid sleep.

✓Well SupportedHeightened arousal increases dopamine, which can lead to overestimations of time.

◐Partially SupportedAndrew Huberman eats according to his desired alertness levels, consuming water and caffeine early in the day and eating his first meal around 11:00 AM or noon.

✓Well SupportedMeat from regenerative farms is higher in nutrients and healthy fats, including omega-3s.

✓Well SupportedRitalin and Adderall are stimulants that treat ADHD and narcolepsy by increasing dopamine.

◐Partially SupportedApproximately 25% of students aged 16-32 take Adderall 1-7 times per week without a prescription.

◐Partially SupportedStimulants like modafinil and armodafinil increase epinephrine and dopamine to create wakefulness.

✓Well SupportedIndividuals with ADHD often underestimate time intervals, leading to lateness and difficulty focusing, which is consistent with their typically lower dopamine levels.

✓Well SupportedA threshold of 300 mg of DHA per day is an inflection point for observing attentional effects from omega-3 supplementation.

✓Well SupportedDopamine controls the rate of blinking, which influences attention, focus, and time perception.

✓Well SupportedBlink rate is related to the perception of time.

✓Well SupportedAndrew Huberman aims to consume one gram of protein per pound of body weight daily.

✓Well SupportedElevated baseline levels of dopamine can improve multitasking and working memory.

✓Well SupportedCaffeine increases dopamine, norepinephrine, and focus/energy by engaging brain circuits and acting through the cyclic AMP-phosphodiesterase pathway.

✓Well SupportedOptimal use of ADHD medications involves combining them with behavioral exercises and potentially tapering off the drugs.

◐Partially SupportedRitalin increases dopamine and norepinephrine/adrenaline.

✓Well SupportedIndividuals with ADHD often use stimulants like coffee, which may be an attempt at self-medication.

◐Partially SupportedTMS is being combined with focused learning tasks for ADHD treatment.

◐Partially SupportedADHD has a strong genetic component, with higher probability if a close relative has it.

◐Partially SupportedExperiencing more attentional blinks may contribute to ADHD and explain why individuals with ADHD might miss information when over-focusing.

◐Partially SupportedDiet can significantly reduce ADHD symptoms and potentially eliminate the need for medication.

◐Partially SupportedMany attention issues attributed to ADHD may be induced by phone use, and the solution lies in changing one's relationship with their phone rather than using medication.

◐Partially SupportedChildren with ADHD should limit their intake of sugar, especially simple sugars.

◐Partially SupportedHelix Sleep offers customized mattresses and pillows based on a sleep quiz.

◐Partially SupportedOmega-3 fatty acids, including EPA at doses of 1000mg or more daily, can be obtained through fish oil, algae, or krill and are compatible with various diets.

◐Partially SupportedHalf a prescribed dose of Armodafinil caused prolonged talking in Andrew Huberman when treating jet lag.

◐Partially SupportedAndrew Huberman requires lower doses of medication than typically prescribed due to hypersensitivity, finding even a half dose of Armodafinil too much.

◐Partially SupportedDeficits in working memory and attention are hallmark features of traumatic brain injury, Parkinson's disease, dementias, and ADHD.

◐Partially SupportedOmega-3 fatty acids, particularly EPA, modulate attention and mood by making dopamine more available and increasing its likelihood of binding to receptors.

◐Partially SupportedIn individuals with ADHD, improved or aged-out ADHD is associated with the default mode networks and task networks becoming anti-correlated again.

◐Partially SupportedA 17-minute session of quiet interoception can rewire the brain to improve attention and potentially offset age-related attentional drift.

◐Partially SupportedFocusing on breathing during meditation shifts attention towards interoception and away from external events.

◐Partially SupportedConsumption of omega-3 fatty acids can positively modulate systems for attention and focus.

◐Partially SupportedInvestigating potential food allergies in children with ADHD is a worthwhile consideration.

◐Partially SupportedIndividuals with ADHD can experience hyperfocus on enjoyable activities.

◐Partially SupportedMeditating for 15-20 minutes daily can offset age-related cognitive decline.

✕Not SupportedAdolescents using smartphones for more than 60 minutes per day may experience a decrease in attentional capacity.

◐Partially SupportedLimiting smartphone use to 60 minutes per day for adolescents and two hours per day for adults is one of the best ways to maintain focus.

◐Partially SupportedStimulant medications are the most potent tool for reducing ADHD symptoms.

◐Partially SupportedTranscranial magnetic stimulation (TMS) can activate or quiet specific brain circuits to treat depression and other mood disorders.

◐Partially SupportedNon-prescribed use of stimulants like modafinil and armodafinil for study or recreation is widespread on college campuses.

◐Partially SupportedFocusing on a visual target, including controlling eye blinks, can significantly enhance children's ability to focus on other information.

◐Partially SupportedWorking memory is often disrupted in people with ADHD.

◐Partially SupportedFor children diagnosed with ADHD, taking stimulants allows their forebrain task-related network to activate appropriately, enabling them to learn and sustain focus.

◐Partially SupportedL-Tyrosine is an amino acid used to improve focus by acting as a precursor to dopamine.

◐Partially SupportedHigh levels of omega-3 fatty acids are vital for mood, cardiovascular health, and inflammation response.

◐Partially SupportedArmodafinil can be a lower-cost alternative to Modafinil for some individuals.

◐Partially SupportedAdderall is a combination of amphetamine salts, specifically d-amphetamine and l-amphetamine.

◐Partially SupportedAcetylcholine from the pontine tegmental nucleus and basal forebrain activates brain locations and brings about focus.

◐Partially SupportedAndrew Huberman finds Belcampo's rib eye steaks, New York steaks, chicken, organic meatballs, and elk meat to be high quality.

◐Partially SupportedModafinil acts on the orexin system, which regulates hunger, appetite, sleepiness, and feelings of sleepiness.

✕Not SupportedConstant context switching is detrimental to the brain and hinders deep work, productivity, learning, and relationships.

◐Partially SupportedDopamine controls time perception by extending perceived duration when a reward is anticipated.

◐Partially SupportedDopamine release narrows visual and auditory focus, while lower dopamine levels lead to broader perception.

◐Partially SupportedDosing schedules for ADHD medications like Adderall and Vyvanse have shifted from weekdays-only to including weekends.

◐Partially SupportedFidget toys or repetitive physical movements can help children with ADHD channel nervous system activity and enhance mental focus.

◐Partially SupportedConsuming caffeine before training can lead to vasoconstriction and reduced performance in individuals not accustomed to it.

◐Partially SupportedThe 'pile system' of organization is an ineffective method for individuals with ADHD.

◐Partially SupportedOmega-3 fatty acids, including a gram or more of EPA, are very beneficial for the immune system.

◐Partially SupportedApproximately 5% of people are hypersensitive to medication and require significantly lower doses.

◐Partially SupportedOmega-3 fatty acids may support focus and attention but do not cure ADHD.

◐Partially SupportedDosage for ADHD medications like Ritalin, Modafinil, and Adderall should be individualized based on condition severity and age.

◐Partially SupportedThe orexin system is disrupted in narcolepsy.

✕Not SupportedGinkgo Biloba has shown minor effects in improving ADHD symptoms but is not as effective as Ritalin or Adderall and can cause splitting headaches.

◐Partially SupportedThere is an increase in diagnosed ADHD in adults, with uncertainty about whether this represents previously undetected childhood ADHD or new onset due to modern environmental factors.

◐Partially SupportedVoluntary stillness, such as holding one's hand perfectly still, can be negatively impacted by factors like caffeine intake, restfulness, and baseline autonomic arousal.

◐Partially SupportedConstant influx of information from multiple digital sources may contribute to attention challenges resembling ADHD in adults.

◐Partially SupportedIndividuals with ADHD face challenges in coordinating cognitive and mental states to focus and manage demands, not in being oblivious to internal feelings.

◐Partially SupportedThe ability to accurately count one's own heartbeats is a measure of interoceptive awareness that varies among individuals.

◐Partially SupportedA 17-minute interoceptive exercise may improve focus duration, potentially without increasing interoceptive awareness.

◐Partially SupportedAppropriate dosages for prescription stimulants vary based on condition severity and individual age.

◐Partially SupportedElimination diets avoiding sugars, dairy, or gluten have been purported to improve ADHD symptoms.

◐Partially SupportedSome individuals combine long-acting Ritalin with Adderall in smaller doses to manage attentional capacity.

◐Partially SupportedPrescription stimulants like Ritalin and Adderall, along with caffeine, share similarities in action and potential problems with drugs of abuse.

◐Partially SupportedPrescription stimulants, unlike caffeine, almost always lead to vasoconstriction, increased heart rate, pupil dilation, and less blinking.

◐Partially SupportedADHD (formerly ADD) has been documented in medical literature since at least 1904 and likely existed much earlier.

◐Partially SupportedIn the context of ADHD discussions, attention, focus, and concentration are generally considered synonymous.

◐Partially SupportedLow dopamine levels may be the cause of ADHD, leading individuals to self-medicate with compounds that increase dopamine.

◐Partially SupportedIndividuals with ADHD exhibit poor attention and high impulsivity, leading to distractibility and irritability.

◐Partially SupportedTask networks are brain networks that make an individual goal-oriented.

◐Partially SupportedIncreasing cholinergic transmission with interventions like Noopept and Racetams may offset age-related cognitive decline.

◐Partially SupportedChronic daily or weekly cannabis use for 10 years is associated with a lower rate of eye blinking compared to short-term use or non-use.

◐Partially SupportedA 17-minute session of a specific tool can enhance focus thereafter.

◐Partially SupportedIndividuals with ADHD can perceive time accurately and focus effectively when given a deadline or severe consequences for not completing a task.

◐Partially SupportedRacetams, such as Noopept, are sold over-the-counter in the U.S.

◐Partially SupportedL-Tyrosine dosages from 100mg to 1200mg can cause side effects like euphoria, jitteriness, or excessive alertness, which may impair focus.

◐Partially SupportedAttention and motivation are modulated by dopamine circuits, sleep, and omega-3 fatty acids.

◐Partially SupportedAndrew Huberman uses the Helix Dusk mattress for his sleep needs.

◐Partially SupportedLiquid fish oil is the most cost-efficient way to obtain omega-3 fatty acids.

◐Partially SupportedChildren with ADHD tend to be calmer and more focused when consuming substances that increase dopamine levels.

◐Partially SupportedNicotine stimulates the brain to increase focus and alertness.

◐Partially SupportedGood sleep supports the immune system, cognitive function, and emotional regulation.

◐Partially SupportedSpontaneous blinks are always coordinated between the two eyes, while long blinks occur during sleep.

◐Partially SupportedTranscranial magnetic stimulation (TMS) applied to the motor cortex can inhibit upper motor neurons, preventing voluntary movement.

◐Partially SupportedPharmaceutical versions of drugs like cocaine, amphetamine, and methamphetamine are structurally and chemically very similar to those used to treat ADHD, with a similar net effect of increasing dopamine and norepinephrine/adrenaline.

◐Partially SupportedIndividuals with ADHD exhibit increased premotor and reverberatory activity in their nervous system, making it difficult to sit still and attend.

◐Partially SupportedDeliberately engaging the desire to know circuit can improve focus, memory, and interest in difficult material.

◐Partially SupportedPuberty triggers the activation of frontotemporal task-related executive functioning.

◐Partially SupportedA 2016 review article in Neuroplasticity comprehensively lists drugs for ADHD and focus enhancement, detailing their status, effects, and drawbacks.

◐Partially SupportedPanoramic vision allows for processing of a wider visual field and is associated with higher frame rates, enabling better recognition of multiple targets and access to an 'open monitoring' state.

◐Partially SupportedUsing the lowest possible dose of stimulants, modulated as the child develops, benefits more children with ADHD than not.

◐Partially SupportedAttentional blinks can prevent the perception of a second target immediately following the first due to a pause in the nervous system.

◐Partially SupportedDopamine, norepinephrine, serotonin, and acetylcholine regulate the coordination of task-directed and default mode networks.

◐Partially SupportedSmartphones may make it harder for people to focus and struggle to disengage from rapid context switching.

◐Partially SupportedTranscranial magnetic stimulation (TMS) can direct the activity of particular brain regions at particular depths.

◐Partially SupportedPacing during public speaking or bouncing a knee can help manage nervousness by redirecting activity from premotor circuits.

◐Partially SupportedDrug-based tools, behavioral tools, diet, supplementation, and brain machine interface devices like transcranial magnetic stimulation can be used to improve focus and rewire the brain.

◐Partially SupportedLimb shaking when trying to hold them still is related to premotor activity.

◐Partially SupportedModafinil is a primary treatment for narcolepsy.

◐Partially SupportedOpen monitoring, associated with meditation or open gaze visual analysis, can improve focus and reduce attentional blinks.

◐Partially SupportedPhosphatidylserine at 200 milligrams per day for two months reduced ADHD symptoms in children, an effect enhanced by omega-3 fatty acids.

◐Partially SupportedChildren require physical activity like recess to improve their ability to sit still and focus, as the brain circuitry for controlling reflexive movements is less developed until around age 15-16.

◐Partially SupportedMarijuana use appears to increase focus but may impair memory of what was focused on.

◐Partially SupportedCaffeine's side effects typically do not include the major side effects of other stimulants, such as a high propensity for addiction and abuse.

◐Partially SupportedTreatments, supplements, and tools that are effective for ADHD are often similar to those that work for age-related cognitive decline.

◐Partially SupportedHigh dopamine release from stimulants can lead to craving and diminishing returns with repeated use.

◐Partially SupportedIn ADHD, the dopamine system may fail to properly conduct or anti-correlate the default mode network and task-related networks.

◐Partially SupportedDrugs that increase cholinergic transmission can improve focus and cognition.

◐Partially SupportedThere is no difference in interoceptive awareness between individuals with and without ADHD.

◐Partially SupportedAndrew Huberman is experimenting with consuming protein earlier in the day.

◐Partially SupportedCompounds like cocaine can lead to heightened focus in individuals with ADHD.

◐Partially SupportedIncreased alertness leads to a higher frame rate of information processing, making time seem slower.

◐Partially SupportedMedications like Ritalin and Adderall mediate neurochemical circuits responsible for attention and focus.

◐Partially SupportedNoopept, taken at 10mg twice daily, may be more effective than other Racetams for cognitive enhancement.

◐Partially SupportedL-Tyrosine is an amino acid that acts as a precursor to dopamine and can improve one's ability to focus.

◐Partially SupportedDopamine regulates the activation of the default mode network and task networks to be out of phase.

◐Partially SupportedEngaging in physical movements before visual focus training can help children improve their ability to sit still and focus.

◐Partially SupportedAttentional distractibility may stem from over-focusing on certain stimuli, leading to the omission of other relevant information.

◐Partially SupportedThe genetic component of ADHD relates to how specific neural circuits wire up, the chemicals they use, and their utilization of those chemicals.

◐Partially SupportedDuring sleep, eyelid closure limits incoming information, and the perception of time changes.

✕Not SupportedGiving children dark chocolate with espresso beans can cause hyperactivity due to sugar, caffeine, and other compounds.

✕Not SupportedSelf-diagnosing or diagnosing others with ADHD should be avoided; a formal diagnosis requires a qualified professional.

◐Partially SupportedThe low dopamine hypothesis of ADHD suggests insufficient dopamine in specific brain circuits causes unnecessary neuronal firing.

◐Partially SupportedIndividuals with ADHD can improve their time perception abilities.

◐Partially SupportedApproximately 10-12% of children have ADHD.

✕Not SupportedStimulants like amphetamines and cocaine can cause sexual side effects, including erectile dysfunction, due to their vasoconstrictive properties.

✕Not SupportedSmartphones hinder the ability to focus and increase the risk of developing ADHD at all ages.

✕Not SupportedPrescription stimulants and caffeine can cause cardiovascular effects, including increased heart rate and vasoconstriction.

✕Not SupportedL-Tyrosine should be approached with caution by individuals with psychiatric or mood disorders due to its effect on the dopamine system.

◐Partially SupportedThe oligoantigenic diet has been shown to improve children's ADHD rating scale scores.

◐Partially SupportedThe pharmacokinetic properties of ADHD medications can significantly impact alertness levels.

◐Partially SupportedCannabis increases dopamine and serotonin transmission in the brain, creating an alert yet mellow state.

◐Partially SupportedChronic cannabis users, especially long-term users, exhibit decreased spontaneous eyeblinking rates.

◐Partially SupportedStimulants like Ritalin and Adderall are effective treatments for narcolepsy.

◐Partially SupportedRhythmic movements like foot tapping can reduce premotor circuit activity for greater stillness.

◐Partially SupportedA 2016 review article by Ahn et al. in Neuroplasticity compares drugs and supplements like Racetams, Adderall, Ritalin, dopaminergic agents, and cholinergic agents, detailing their availability and effects.

◐Partially SupportedNoopept and Racetams show potential efficacy in improving focus for individuals with mild cognitive disorders or brain injuries.

◐Partially SupportedTraumatic head injuries can lead to challenges in maintaining focus.

◐Partially SupportedNoopept taps into the cholinergic system similarly to alpha-GPC, potentially leading to heightened cognitive capacity.

◐Partially SupportedPhenethylamine (PEA) is a dopaminergic supplement used to increase dopamine levels.

◐Partially SupportedStimulant medications for ADHD primarily increase dopamine and norepinephrine, leading to increased motivation, focus, and energy, with a small effect on serotonin.

◐Partially SupportedDrugs that increase dopamine, such as Ritalin and Adderall, as well as caffeine from coffee and tea, tend to decrease blinking frequency.

◐Partially SupportedTranscranial magnetic stimulation is a non-invasive tool that uses magnetic stimulation to increase or decrease activity in specific brain areas.

◐Partially SupportedThe default mode network is a set of brain areas active when an individual is not engaged in a specific task and is at rest.

◐Partially SupportedAn oligoantigenic elimination diet improved focus, reduced impulsivity, and decreased fidgeting in children with ADHD.

✕Not SupportedConsuming the wrong foods, such as sugary foods or allergens, is detrimental to focus and attention.

◐Partially SupportedApproximately half of children diagnosed with ADHD will see their condition resolve with proper treatment.

◐Partially SupportedNeuroplasticity is highest in childhood, particularly from age three to twelve or thirteen.

◐Partially SupportedAttentional capacity can be improved and circuits for heightened focus can be made more accessible through multiple types of interventions.

◐Partially SupportedIn a chemically enhanced state, the brain is more plastic, making it an optimal time for deliberate focus training and circuit enhancement.

◐Partially SupportedImpulse control is distinct from attention, focus, and concentration, involving active inhibition of responses.

◐Partially SupportedChildren and adults with ADHD are drawn to sugary foods, likely as a self-treatment for focus and impulsivity issues.

◐Partially SupportedStimulant medications prescribed for ADHD in children can paradoxically calm them or improve their ability to focus.

◐Partially SupportedBeing very high-functioning does not increase the likelihood of having ADHD, nor does having ADHD necessarily imply a low IQ.

◐Partially SupportedEarly treatment of ADHD with medication can help frontal circuits achieve appropriate functioning and teach children to focus.

◐Partially SupportedLearning to relax while focusing is critical for learning new information and generating creative ideas.

◐Partially SupportedADHD is unrelated to intelligence, including IQ, emotional intelligence, musical intelligence, and spatial intelligence.

◐Partially SupportedMedication for ADHD should ideally be adjusted across the lifespan.

◐Partially SupportedIndividuals with ADHD often struggle with time management, leading to disorganization.

◐Partially SupportedChildren with ADHD may require more dopamine, and stimulant medications provide this.

◐Partially SupportedStimulant medication for ADHD artificially creates a state of focus, rather than stemming from genuine interest.

◐Partially SupportedIndividuals can improve their ability to focus, rule out distraction, and remember information better.

◐Partially SupportedEyeblinks regulate the amount and temporal binning of information entering the nervous system.

◐Partially SupportedThe ability to attend and focus is not correlated with a person's intelligence or IQ.