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

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Timestamps

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

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

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  

Disclaimer & Disclosures

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