Controlling Your Dopamine For Motivation, Focus & Satisfaction

Episode 39 of the Huberman Lab Podcast: "Dopamine Mindset & Drive"

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This episode serves as a sort of “Dopamine Masterclass.” Dr. Huberman discusses the immensely powerful chemical that we all make in our brain and body: dopamine. He describes what it does and the neural circuits involved. He explains dopamine peaks and baselines and the cell biology of dopamine depletion. Dr. Huberman includes 14 tools for how to control your dopamine release for the sake of motivation, focus, avoiding and combating addiction and depression. He explains why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. He explains how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons, including caffeine, from specific sources. Dr. Huberman describes non-prescription supplements for increasing dopamine—both their benefits and risks—and the synergy of pro-dopamine supplements with those that increase acetylcholine.

Timestamp

  • 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