Episode
Controlling Your Dopamine For Motivation, Focus & Satisfaction
2:16:16
Published: Mon Sep 27 2021
Description
This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 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) Introduction & Tool 1 to Induce Lasting Dopamine (00:05:04) Sponsors: AG1, LMNT, Thesis, Momentous (00:09:10) Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators (00:09:58) What Dopamine (Really) Does (00:15:30) Two Main Neural Circuits for Dopamine (00:18:14) How Dopamine Is Released: Locally and Broadly (00:22:03) Fast and Slow Effects of Dopamine (00:25:03) Dopamine Neurons Co-Release Glutamate (00:28:00) Your Dopamine History Really Matters (00:30:30) Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience (00:36:58) Tool 3 Controlling Dopamine Peaks & Baselines (00:40:06) Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise (00:46:46) Tool 4 Caffeine Increases Dopamine Receptors (00:49:54) Pursuit, Excitement & Your “Dopamine Setpoint” (00:56:46) Your Pleasure-Pain Balance & Defining “Pain” (01:00:00) Addiction, Dopamine Depletion, & Replenishing Dopamine (01:07:50) Tool 5 Ensure Your Best (Healthy) Dopamine Release (01:15:28) Smart Phones: How They Alter Our Dopamine Circuits (01:19:45) Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention (01:22:20) Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection (01:24:20) Caffeine & Neurotoxicity of MDMA (01:26:15) Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits (01:27:57) Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses (01:28:45) Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine (01:37:55) Tool 7 Tuning Your Dopamine for Ongoing Motivation (01:47:40) Tool 8 Intermittent Fasting: Effects on Dopamine (01:53:09) Validation of Your Pre-Existing Beliefs Increases Dopamine (01:53:50) Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours (01:55:36) Pornography (01:56:50) Wellbutrin & Depression & Anxiety (01:58:30) Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning (02:01:45) Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity (02:05:20) Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am (02:07:00) Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy (02:08:20) Tool 14 Huperzine A (02:10:02) Social Connections, Oxytocin & Dopamine Release (02:12:20) Direct & Indirect Effects: e.g., Maca; Synthesis & Application (02:14:22) Zero-Cost & Other Ways To Support Podcast & Research Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this podcast episode, the host discusses the powerful effects of dopamine on our brains and bodies, and how through specific behaviors we can sustain high levels of dopamine for extended periods of time.
00:00 - 02:35 (02:35)
Summary
In this podcast episode, the host discusses the powerful effects of dopamine on our brains and bodies, and how through specific behaviors we can sustain high levels of dopamine for extended periods of time. The episode covers the biology and psychology of dopamine, neural circuits, dopamine schedules, and dispels common myths about dopamine.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
InsideTracker offers personalized nutrition and health recommendations based on your blood and DNA, while cold water exposure can improve mood and overall health when done correctly.
02:35 - 10:21 (07:46)
Summary
InsideTracker offers personalized nutrition and health recommendations based on your blood and DNA, while cold water exposure can improve mood and overall health when done correctly.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
Dopamine is a neuromodulator that affects our motivation, excitement, willingness, and outward expression in life.
10:21 - 17:36 (07:15)
Summary
Dopamine is a neuromodulator that affects our motivation, excitement, willingness, and outward expression in life. An increase or decrease in dopamine levels can be a primary determinant of these factors, affecting our drive and energy levels.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
This episode explains the role of dopamine in brain function, including the process by which nerve cells communicate and how dopamine influences neural circuits.
17:36 - 24:10 (06:33)
Summary
This episode explains the role of dopamine in brain function, including the process by which nerve cells communicate and how dopamine influences neural circuits.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
Dopamine, a universal currency in all mammals, including humans, plays a vital role in our pursuit of goals.
24:10 - 34:11 (10:01)
Summary
Dopamine, a universal currency in all mammals, including humans, plays a vital role in our pursuit of goals. It not only affects our ability to move towards goals but also determines how much pleasure we derive from achieving them.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
This podcast explores the power of dopamine and how it shapes our perception of life.
34:11 - 44:33 (10:22)
Summary
This podcast explores the power of dopamine and how it shapes our perception of life. Through different activities and ingestible substances, we can achieve peaks in dopamine and maintain a healthy baseline level.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
Dopamine is the main driver for humans to seek out things like food, water, mates, and pleasures.
44:33 - 53:42 (09:08)
Summary
Dopamine is the main driver for humans to seek out things like food, water, mates, and pleasures. Regular consumption of caffeine increases the upregulation of certain dopamine receptors, while activities like exercise, studying, and overcoming challenges can induce dopamine release.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
The pleasure-pain balance greatly depends on the baseline level of dopamine and the readily releasable pool of dopamine, and huge increases in dopamine can lead to addiction.
53:42 - 1:01:34 (07:51)
Summary
The pleasure-pain balance greatly depends on the baseline level of dopamine and the readily releasable pool of dopamine, and huge increases in dopamine can lead to addiction. Even for non-addicted individuals, a peak in dopamine can cause a substantial drop below baseline, which affects motivation to pursue other activities, but there are ways to keep the baseline at a healthy level.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
Dr. Anna Lembke discusses the importance of dopamine in our brains and how to maintain a healthy dopamine level through positive activities such as exercise, eating a balanced diet, and healthy sexual behavior.
1:01:34 - 1:09:52 (08:18)
Summary
Dr. Anna Lembke discusses the importance of dopamine in our brains and how to maintain a healthy dopamine level through positive activities such as exercise, eating a balanced diet, and healthy sexual behavior.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
While caffeine is known to increase the density and efficacy of dopamine receptors, it's important to understand the source and amount of caffeine ingested for safety.
1:09:52 - 1:30:01 (20:08)
Summary
While caffeine is known to increase the density and efficacy of dopamine receptors, it's important to understand the source and amount of caffeine ingested for safety. Additionally, sustainable dopamine increases can come through safe activities that maintain or increase baseline levels rather than constant highs and lows.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
Cold water exposure has a positive effect on the neuromodulator systems in the brain and body, including dopamine and norepinephrine release.
1:30:01 - 1:38:33 (08:32)
Summary
Cold water exposure has a positive effect on the neuromodulator systems in the brain and body, including dopamine and norepinephrine release. This can improve mood, energy levels, and overall well-being for a sustained period of time.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
In this podcast, the speaker discusses the importance of enjoying the process of hard work to achieve success, and how rewards can actually prevent us from feeling the joy of effort itself.
1:38:33 - 1:48:29 (09:55)
Summary
In this podcast, the speaker discusses the importance of enjoying the process of hard work to achieve success, and how rewards can actually prevent us from feeling the joy of effort itself. One straightforward example of attaching dopamine to effort is intermittent fasting.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
This podcast transcript explains the peaks and valleys of dopamine and how your current and past experiences can influence your future experiences.
1:48:29 - 1:57:43 (09:14)
Summary
This podcast transcript explains the peaks and valleys of dopamine and how your current and past experiences can influence your future experiences. It also highlights how dopamine is affected during periods of fasting and how the subjective aspects of fasting can serve as reinforcing dopamine-amplifying aspects.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
L-Tyrosine supplementation can lead to an increase in dopamine levels in the blood and brain, but it may also lead to a subsequent crash or depletion of the baseline levels.
1:57:43 - 2:10:29 (12:45)
Summary
L-Tyrosine supplementation can lead to an increase in dopamine levels in the blood and brain, but it may also lead to a subsequent crash or depletion of the baseline levels. However, the effects of melatonin administration showed a decrease in dopamine levels after 60 minutes.
EpisodeControlling Your Dopamine For Motivation, Focus & Satisfaction
PodcastHuberman Lab
Social connections, particularly those involving close relationships that evoke oxytocin release, play a central role in stimulating dopamine pathways.
2:10:29 - 2:16:03 (05:33)
Summary
Social connections, particularly those involving close relationships that evoke oxytocin release, play a central role in stimulating dopamine pathways. Hence, it is essential to engage in quality, healthy social interactions to maintain dopamine levels.