Episode
Optimize & Control Your Brain Chemistry to Improve Health & Performance
2:08:26
Published: Mon Jul 11 2022
Description
In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance. 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) Optimizing Neurochemicals to Improve Health (00:05:30) Sleep & Maintaining Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night Owls (00:18:58) Sponsors: AG1, LMNT, Thesis (00:22:05) Nervous System Overview (00:31:32) How Neuromodulators Work (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones Modulate Neuromodulators (00:52:12) The 4 Major Types of Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus (01:08:52) Tyrosine-rich Foods & Dopamine (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine (01:16:00) Deliberate Cold Exposure & Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this episode, we learn about the four essential pillars of neurochemistry that affect various aspects of human life, such as optimizing sleep, exercise routine, mental and physical health, and performance.
00:00 - 04:02 (04:02)
Summary
In this episode, we learn about the four essential pillars of neurochemistry that affect various aspects of human life, such as optimizing sleep, exercise routine, mental and physical health, and performance. The episode aims to educate the listeners about their biology and psychology to enable them to navigate and optimize their tools and principles for mental and physical well-being.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
The different states of sleep are associated with different aspects of metabolism, whether it is related to lipid or carbohydrate metabolism.
04:02 - 11:12 (07:10)
Summary
The different states of sleep are associated with different aspects of metabolism, whether it is related to lipid or carbohydrate metabolism. The authors emphasize that experiencing both slow wave sleep and rapid eye movement sleep is important in optimizing metabolic circuits for human health and performance.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
This episode discusses a study in which participants were asked to maximize their exposure to outdoor light in the morning, limit their exposure to light in the evening, and go to bed 2 to 3 hours earlier than their habitual bedtime.
11:12 - 15:45 (04:32)
Summary
This episode discusses a study in which participants were asked to maximize their exposure to outdoor light in the morning, limit their exposure to light in the evening, and go to bed 2 to 3 hours earlier than their habitual bedtime. The study found that these practices had a positive impact on sleep and overall health.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
This podcast offers tips and data-backed advice for shifting your sleep schedule, whether you're aiming to become an early riser, offset your partner's schedule or adjust to new work or travel demands.
15:45 - 24:41 (08:55)
Summary
This podcast offers tips and data-backed advice for shifting your sleep schedule, whether you're aiming to become an early riser, offset your partner's schedule or adjust to new work or travel demands. From understanding basic biology to optimizing your exercise and nutrition routines, this episode offers a range of approaches supported by research.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
Neurons in different areas of the brain are activated or inhibited in a certain sequence, resulting in different behaviors, feelings, or perception.
24:41 - 42:06 (17:25)
Summary
Neurons in different areas of the brain are activated or inhibited in a certain sequence, resulting in different behaviors, feelings, or perception. The idea of a single brain area controlling one aspect of human activities is misleading.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
Manipulations in hormones such as testosterone and estrogen can affect neurochemicals such as dopamine and serotonin, which play a role in feelings of wellbeing and motivation.
42:06 - 49:19 (07:13)
Summary
Manipulations in hormones such as testosterone and estrogen can affect neurochemicals such as dopamine and serotonin, which play a role in feelings of wellbeing and motivation. Sunlight exposure can also increase hormone levels and improve feelings of wellbeing, including increased libido.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
This episode discusses the functions of different neuromodulators in controlling and promoting motivation and drive, creating states of equilibrium and happiness, and enabling focus and learning in the brain.
49:19 - 59:11 (09:51)
Summary
This episode discusses the functions of different neuromodulators in controlling and promoting motivation and drive, creating states of equilibrium and happiness, and enabling focus and learning in the brain.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
Learn how to increase dopamine levels and potency by increasing the number of dopamine receptors and through specific supplements.
59:11 - 1:15:13 (16:02)
Summary
Learn how to increase dopamine levels and potency by increasing the number of dopamine receptors and through specific supplements. Sunlight exposure to the eyes and certain supplements have been shown to be very effective in raising dopamine levels and increasing motivation and mood.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
Learn about different tools and behaviors that you can use to adjust your dopamine levels according to your specific goals.
1:15:13 - 1:25:33 (10:19)
Summary
Learn about different tools and behaviors that you can use to adjust your dopamine levels according to your specific goals. This includes avoiding bright light exposure at specific times, cold water exposure, and layering in a couple of behavioral protocols.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
Tools such as exercise, caffeine, cyclic hyperventilation, and deliberate cold exposure can be used to increase epinephrine and acetylcholine levels to boost physical and mental energy and attention.
1:25:33 - 1:39:23 (13:49)
Summary
Tools such as exercise, caffeine, cyclic hyperventilation, and deliberate cold exposure can be used to increase epinephrine and acetylcholine levels to boost physical and mental energy and attention. Maintaining healthy baselines of acetylcholine can also aid in learning.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
This podcast discusses the association between serotonin and states of well-being and comfort, as well as the use of prescription drugs to increase serotonin levels, which may result in certain side effects.
1:39:23 - 1:50:17 (10:54)
Summary
This podcast discusses the association between serotonin and states of well-being and comfort, as well as the use of prescription drugs to increase serotonin levels, which may result in certain side effects. It also explores how behavioral practices like narrowing the visual aperture can improve focus by increasing acetylcholine transmission in specific neural circuits.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
Explains how to increase serotonin levels using foods high in tryptophan and supplements like 5-HTP and Cystis quadrangularis, and discusses the lack of a reliable test for dopamine and serotonin levels in the body.
1:50:17 - 2:06:05 (15:47)
Summary
Explains how to increase serotonin levels using foods high in tryptophan and supplements like 5-HTP and Cystis quadrangularis, and discusses the lack of a reliable test for dopamine and serotonin levels in the body.
EpisodeOptimize & Control Your Brain Chemistry to Improve Health & Performance
PodcastHuberman Lab
The Huberman Lab podcast has partnered with Momentous Supplements, a high-quality company that provides international shipping and single dosage ingredient formulations for building a supplementation protocol.
2:06:05 - 2:07:57 (01:52)
Summary
The Huberman Lab podcast has partnered with Momentous Supplements, a high-quality company that provides international shipping and single dosage ingredient formulations for building a supplementation protocol. Please visit livemomentous.com/huberman to learn more and support the podcast.