Abstain from or limit highly desirable activities so that the baseline dopamine levels are returned to normal. -Peaks of dopamine decrease our baseline dopamine required for motivation and satisfaction with life.-Aim for random, intermittent release of dopamine. -Dont bundle pleasurable activities with things you want to do.-Flip a coin and choose how much pleasure bundling you will do to the next activity. Otherwise the activity alon becomes less pleasurable .

Dopamine Management 

-Cold water exposure has a 2.5x increase of dopamine which is sustained for hours afterwards. Peaks -Chocolate 1.5x-nicotine 2.5x-cocoaine 2.5x-Amphetamine 10x-Exercise 2x ( upto 2 times the more you enjoy it subjectively )-Coffee combined with another activity ( It makes the dopamines release more effective)-connecting with people

Direct Practices 

-Hearing something that validates our beliefs about an activity makes it more pleasurable.-Journaling and the thinking positively about the activity your experiencing now release dopamine.-Learn to spike dopamine from effort Not after or before the effort but during the effort.

Mental Strategies

To help you to be consistent and motivated to achieve your goals

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. #HubermanLab #Dopamine #Motivation Thank you to our sponsors: ROKA - https://www.roka.com/huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer Logitech Event - Rethink Education: The Biology of Learning https://info.logitech.com/ReThink-Education.html Support Research in Huberman Lab at Stanford: https://hubermanlab.stanford.edu/giving 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 The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

food

Food

health

Health

meditation

Meditation

podcasts

Podcasts

scienceandnature

Science & Nature

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. 

#HubermanLab #Dopamine #Motivation

Thank you to our sponsors:
ROKA - https://www.roka.com/huberman
InsideTracker - https://www.insidetracker.com/huberman
Headspace - https://www.headspace.com/specialoffer

Logitech Event - Rethink Education: The Biology of Learning
https://info.logitech.com/ReThink-Education.html

Support Research in Huberman Lab at Stanford:
https://hubermanlab.stanford.edu/giving

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

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.
