Controlling Your Dopamine For Motivation, Focus & Satisfaction | Huberman Lab Podcast #39

This episode serves as a sort of “Dopamine Masterclass”. Dopamine is a powerful chemical we all produce in our brains and bodies. I explain what dopamine is and how it works in the brain. I discuss dopamine baselines and dopamine peak levels, as well as the cell biology behind 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 discuss how to sustain increases in baseline dopamine and the compounds that injure or protect dopamine neurons, including caffeine from certain sources. Non-prescription supplements that increase dopamine are described, including their risks and benefits. I also discuss the synergy between pro-dopamine supplementation with those that increase Acetylcholine.

#HubermanLab #Dopamine #Motivation

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Timestamps:
00: 00: 00 Introduction & Tool 1 to Induce Lasting Dopamine
00: 04: 48 Sponsors: Roka, InsideTracker, Headspace
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

The Huberman Lab Podcast does not include Dr. Huberman’s research and teaching roles at Stanford University School of Medicine. This podcast is not intended to replace medical advice. The Huberman Lab Podcast, its guests, and affiliates, assume no responsibility for the use of the information.

Photo credit for Title Card: Mike Blabac – m

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