Episode
Time Perception & Entrainment by Dopamine, Serotonin & Hormones
1:09:35
Published: Mon Nov 15 2021
Description
In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introducing Time Perception, Note on Fasting & Supplements (00:05:28) Sponsors: AG1, LMNT, Thesis, Momentous (00:09:25) Entrainment, Circannual Entrainment, Melatonin (00:13:20) Seasonal Oscillations in Testosterone & Estrogen, Tool 1 (00:16:06) Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment) (00:21:13) Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window (00:23:00) When Circadian Entrainment is Disrupted, Time Perception Suffers (00:25:00) Tool 6: Ultradian (90min) Cycles & Focus (00:31:42) Our Sense of the Passage of Time: Present, Prospective, Retrospective (00:34:40) Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate (00:37:18) Serotonin & Time Underestimation; Decreased Frame Rate (00:39:10) Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work (00:42:38) Example of Tool 7 (00:43:38) How Sleep Deprivation Degrades Performance (00:44:38) Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience (00:50:04) Why Trauma Involves Dopamine & Epinephrine, Arousal (00:51:03) Dopamine, Spontaneous Blinking & Time Perception; Tool 8 (00:53:38) Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort (00:56:30) Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast (01:00:54) Retrospective Time, Context Variation & Enhanced Bonding with Places & People (01:03:00) Dopamine Release Resets the Start of Each Time Bin on Our Experience (01:07:40) Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day) (01:11:58) Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano) (01:12:27) Supporting the HLP: Subscribe, Instagram, Supplements Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This podcast episode discusses tools and protocols that can help enhance time dilation and contraction abilities while addressing some questions related to the previous episode on fasting and time-restricted feeding.
00:00 - 02:20 (02:20)
Summary
This podcast episode discusses tools and protocols that can help enhance time dilation and contraction abilities while addressing some questions related to the previous episode on fasting and time-restricted feeding.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
Fish oil does not appear to have an impact on resting blood glucose levels, which is what fasting is meant to influence.
02:20 - 10:34 (08:14)
Summary
Fish oil does not appear to have an impact on resting blood glucose levels, which is what fasting is meant to influence. Using InsideTracker can provide recommendations for improving overall health by adjusting diet and lifestyle factors.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
Our hormones like melatonin, testosterone, and estrogen are influenced by the oscillatory events related to day length, which affects our mood, outlook, and behavior.
10:34 - 19:07 (08:32)
Summary
Our hormones like melatonin, testosterone, and estrogen are influenced by the oscillatory events related to day length, which affects our mood, outlook, and behavior. Studies have shown that the amount of testosterone and estrogen humans make varies across the calendar year, with more being produced in longer days than shorter days.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
Maintaining circadian entrainment through activities like sunlight exposure, exercise at regular times, and consistent meal times can improve time perception on shorter timescales, leading to better performance on tasks.
19:07 - 28:04 (08:57)
Summary
Maintaining circadian entrainment through activities like sunlight exposure, exercise at regular times, and consistent meal times can improve time perception on shorter timescales, leading to better performance on tasks. Disruptions to circadian entrainment can negatively impact time perception.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
The 90-minute cycles that control our sleep and wakefulness can also affect our ability to focus and perform work due to the release of acetylcholine, dopamine and norepinephrine.
28:04 - 34:51 (06:47)
Summary
The 90-minute cycles that control our sleep and wakefulness can also affect our ability to focus and perform work due to the release of acetylcholine, dopamine and norepinephrine. Training ourselves to work in 90-minute intervals can lead to improved productivity and focus.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
Our perception of time is affected by the release of dopamine, serotonin and norepinephrine, leading us to overestimate time when more dopamine is released.
34:51 - 46:08 (11:16)
Summary
Our perception of time is affected by the release of dopamine, serotonin and norepinephrine, leading us to overestimate time when more dopamine is released. The serotonergic second half of the day may be more beneficial for creative tasks, while the earlier part of the day may be better for tackling difficult problems.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
This episode covers the impact of frame rate and the timing of neural firings on memory and attention, as well as how it relates to trauma treatment.
46:08 - 53:52 (07:44)
Summary
This episode covers the impact of frame rate and the timing of neural firings on memory and attention, as well as how it relates to trauma treatment.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
Fun and varied experiences that increase dopamine levels in the brain, make time seem to pass quickly, while boring or unpleasant experiences seem to drag on.
53:52 - 59:52 (05:59)
Summary
Fun and varied experiences that increase dopamine levels in the brain, make time seem to pass quickly, while boring or unpleasant experiences seem to drag on. Cold showers and submersion in cold water may also impact the brain's perception of time.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
The dopamine system can influence our perception of time and incorporating specific habitual routines throughout your day can improve your daily experience.
59:52 - 1:11:48 (11:56)
Summary
The dopamine system can influence our perception of time and incorporating specific habitual routines throughout your day can improve your daily experience. Dopamine release predictably creates mental time markers which can divide your day into functional units.
EpisodeTime Perception & Entrainment by Dopamine, Serotonin & Hormones
PodcastHuberman Lab
The speaker shared insights on time perception including entrainment, the role of dopamine, habits and routines; and recommended a book called "Your Brain is a Time Machine: The Neuroscience and Physics of Time".
1:11:48 - 1:14:18 (02:29)
Summary
The speaker shared insights on time perception including entrainment, the role of dopamine, habits and routines; and recommended a book called "Your Brain is a Time Machine: The Neuroscience and Physics of Time". Also, they asked the audience to subscribe to their podcast channel on YouTube.