Controlling Your Dopamine For Motivation, Focus & Satisfaction

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.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

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Waking Up: https://wakingup.com/huberman

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Timestamps

00:00:00Introduction & Tool 1 to Induce Lasting Dopamine

00:05:04Sponsors: AG1, LMNT & Waking Up

00:09:10Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators

00:09:58What Dopamine (Really) Does

00:15:30Two Main Neural Circuits for Dopamine

00:18:14How Dopamine Is Released: Locally and Broadly

00:22:03Fast and Slow Effects of Dopamine

00:25:03Dopamine Neurons Co-Release Glutamate

00:28:00Your Dopamine History Really Matters

00:30:30Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience

00:36:58Tool 3 Controlling Dopamine Peaks & Baselines

00:40:06Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise

00:46:46Tool 4 Caffeine Increases Dopamine Receptors

00:49:54Pursuit, Excitement & Your “Dopamine Setpoint”

00:56:46Your Pleasure-Pain Balance & Defining “Pain”

01:00:00Addiction, Dopamine Depletion, & Replenishing Dopamine

01:07:50Tool 5 Ensure Your Best (Healthy) Dopamine Release

01:15:28Smart Phones: How They Alter Our Dopamine Circuits

01:19:45Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention

01:22:20Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection

01:24:20Caffeine & Neurotoxicity of MDMA

01:26:15Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits

01:27:57Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses

01:28:45Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine

01:37:55Tool 7 Tuning Your Dopamine for Ongoing Motivation

01:47:40Tool 8 Intermittent Fasting: Effects on Dopamine

01:53:09Validation of Your Pre-Existing Beliefs Increases Dopamine

01:53:50Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours

01:55:36Pornography

01:56:50Wellbutrin & Depression & Anxiety

01:58:30Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning

02:01:45Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity

02:05:20Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am

02:07:00Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy

02:08:20Tool 14 Huperzine A

02:10:02Social Connections, Oxytocin & Dopamine Release

02:12:20Direct & Indirect Effects: e.g., Maca; Synthesis & Application

02:14:22Zero-Cost & Other Ways To Support Podcast & Research

Disclaimer & Disclosures