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
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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
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1:38:19 Hard work is hard. Generally, most people don't like working hard. Some people do, but most people work hard in order to achieve some end goal.
This man is brilliant, but this quote made me laugh so much
It’s insane how closely this stuff aligns with Buddhism.
Great video, my youtube addiction finally pushed me into something actually useful.
@34:52 love that you had the confidence to supersede what the nurses gave you and that it worked perfectly. Idk that made me smile
just discovered this guy.
You say not to spike your dopamine too often, but then you say people do cold water therapy every day, which increases your dopamine 2.5 times…is this ok?
Thank you Mr.Huberman
Question: is water temperature change (warm to cold or viceversa) as good as cold water for dopamine release?????
Love it! Very informative and clearly presented.
Thank you so much.
Andrew, thank you brother. ADHD diagnosed at young age 91 kid here. YouTube brought me here as I've followed you awhile and I figured why not understand this dopamine more…I filled a notebook. Excited to take control of my dopamine! But not too excited hahaha 😉 much love
21:22 bookmark
I do believe this could help soldiers or people in general with PTSD!!!
Wow. Thank u so much for all of this contents. So grateful living in a time someone as astute as u sharing all of this.
May all of these sharings passover to me ,my wife n kids.
I knew people that would go to raves, they would take ecstasy (mdma). They totally ragged out the receptors in the mind that would give them this feel good hormone this dopa. Lifeless had no feelings for anything. I do not even think they had orgasms!
I am so so so grateful for this channel 😭😭😭 he is changing lives
This man is a fucking genius. He makes these things easy to understand too. Amazing.
I am really grateful for this podcast. The reward section was an enlightening moment for me as a devoted Aikido practitioner and discovering the true genius of its creator.
As an ardent supporter of intermittent fasting and cold showers, it was a real dopamine kick to watch and listen to this podcast.
I am so glad you have the timestamps on the video. I accidentally clicked the bar to the end while grabbing my phone. Only took about 30 seconds to find my spot
Thank you for the terrific work and for providing quality content on YouTube!
I had always felt that drop after a high of accomplishing – I could never understand it before this. Below baseline makes so much sense – thank you!
Does Ashwagandha effect neurotransmitters that would have a correction to your baseline? It’s in one of my vitamins. TIA
Thank you for the excellent work, Mr. Huberman (and team?)!
As a suggestion: Many people that already benefit greatly from this podcast would benefit even more from a little ad up on time spans, I think. Just a rough idea of how long it takes, for example, for the dopamine to build up after certain levels of depletion, would be a great help-
I'd highly appreciate to know more about this to refine my dopamine schedule even more.
Super enlightening! you've talked many times about dopamine's involvement in motivation. i wonder how is it linked to its involvement in learning (through RPEs)?
Absolutely enjoy these podcasts. Dr. Huberman is brilliant, thorough, kind, and compassionate. He does not demean his audience, or use his knowledge to make himself seem superior to others. Absorbed useful, actionable knowledge from this podcast. Thank you Dr. Huberman!
This episode imo, is a must watch in today's day and age.
Love your videos, however I was wondering if you could include approximately how much things increase and decrease so we can get an idea of how potent diffrent practices are. if you know what I mean
Baseline drops AND the preceding receptor fatigue.