Dopamine is the primary determinant behind how excited we are, how motivated we are, and how ready we are to push through things to get what we want

Why is dopamine important?

<ul><li>Cold water exposure can boost dopamine up to 2.5x above baseline – but is sustained for up to three hours post-exposure</li><li>Dopamine controls the perception of time: when we engage in activity for the sole purpose of reward, time will feel longer because we are not releasing dopamine during the effort – only the reward</li></ul>IMPORTANT: Access reward from the process and associate dopamine release from friction and challenge you are in during effort instead of only once goal is achieved – convince yourself the effort part is the good part (e.g., intermittent fasting)

Modulating Dopamine Levels (2)

How satisfying an experience is depends on the height of the peak relative to the baseline. Increasing dopamine will make you motivated but it will be short lived.

How much dopamine you experience from something depends on your baseline level of dopamine when you arrive there and your previous dopamine peaks.Thus, when you repeatedly engage in something you enjoy your threshold for enjoyment goes up and up and up.

Your Dopamine History Really Matters

<ul><li>Dopamine is a neuromodulator – influences the communication of many neurons at once.</li><li>There are 2 main neutral circuits used by dopamine to exert effects: (1) mesocortical limbic pathway – responsible for reward, motivation, craving; (2) nigrostriatal pathway – responsible for movement</li><li>Dopamine release can be local or broad</li></ul>

Other dopamine facts

<ul><li>Chocolate - 1.5x increase above baseline</li><li>Sex (pursuit and act) - 2x baseline</li><li>Nicotine (when smoked) - 2.5x baseline</li><li>Cocaine - 2.5x baseline</li><li>Amphetamine - 10x baseline</li><li>Exercise - 2x baseline if you enjoy it, NO CHANGE if you don't enjoy it</li><li>Caffeine - does not increase dopamine significantly but it does increase dopamine receptors (yerba mate is the best source)</li></ul>There are subjective experiences that differentially increase dopamine depending on enjoyment versus things like chocolate, sex, nicotine, etc. which universally increase dopamine.

Levels Of Dopamine Increase By Activity

Don't spike dopamine prior to engaging in effrort.Don't spike dopamine after engaging in effort.LEARN TO SPIKE DOPAMINE FROM EFFORT ITSELF.

After a peak, the level of dopamine drops below baseline. The extent to which it drops is proportional to how high the peak was. This explains why doing the same behaviours will not produce the same level of joy.

<ul><li>There is a baseline level of dopamine circulating in your brain and body all the time (important for how you feel generally) - tonic release of dopamine</li><li>You can experience peaks dopamine above baseline - phasic release of dopamine</li></ul>IMPORTANT: Your baseline level of dopamine drops after you experience or crave something desirable.All of us have different levels of baseline dopamine, with some genetic component.

Dopamine release

Telling yourself that exercise (fasting, etc) is good for your will reinforce the extent to which it is good for you at a chemical level.

Layering together multiple substances & activities that lead to big increases in dopamine can create pretty severe issues with motivation and energy right after those experiences

<ul><li>The key is to not expect or chase high levels of dopamine when we participate in certain activities.</li><li>Intermittent schedules can keep you motivated and engaged: make sure dopamine peaks don’t occur too often and vary how much dopamine you experience with that activity.</li><li>Whatever activities you’d like to continue over time, pay attention to how much dopamine you get and modulate accordingly</li></ul>

Modulating Dopamine Levels (1)

<ul><li>Mucuna pruriens contain L-dopa which is the precursor for dopamine– but the crash takes place</li><li>L-tyrosine is an amino acid precursor to L-dopa; leads to a increase in dopamine and can improve focus but dosing is difficult to dial in and will be followed by a crash</li><li>Phenethylamine (PEA) can be used similarly to L-tyrosine, intermittently to improve focus + ALPHA-GPC</li></ul>IMPORTANT: A drop in dopamine is inevitable after a spike

Drugs To Increase Dopamine Levels

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.    Thank you to our sponsors:  ROKA - https://www.roka.com -- code "huberman" InsideTracker - https://www.insidetracker.com/huberman  Headspace - https://www.headspace.com/specialoffer     Logitech Event - Rethink Education: The Biology of Learning  Thursday, Sept. 30 at 12pm PT / 3pm ET Sign up here: https://info.logitech.com/ReThink-Education.html     Support Research in Huberman Lab at Stanford:  https://hubermanlab.stanford.edu/giving    Our Patreon page:  https://www.patreon.com/andrewhuberman     Supplements from Thorne:  http://www.thorne.com/u/huberman     Social:  Instagram - https://www.instagram.com/hubermanlab  Twitter - https://twitter.com/hubermanlab  Facebook - https://www.facebook.com/hubermanlab  Website - https://hubermanlab.com  Newsletter - https://hubermanlab.com/neural-network     Links:  Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7 Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065     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    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

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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 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 (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

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.