Optimize & Control Your Brain Chemistry to Improve Health & Performance

In this episode, I explain the biological roles of the four major
neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin,
and acetylcholine—and describe how these neuromodulators impact a
wide variety of mental states and behaviors, including focus,
creativity, motivation, drive, learning, alertness, mood,
relationships, and feelings of well-being. Then, with that
foundational understanding in mind, I describe a potent toolkit of
science-supported behavioral, nutrition, and supplementation tools
that can be used to increase baseline levels of individual
neuromodulators and that can be modified for specific goals. This
episode summarizes low-or-no-cost, actionable, science-based tools
that can benefit anyone in order to enhance their levels of brain
chemicals and improve mental health, physical health, and
performance. For the full show notes, visit hubermanlab.com. Thank
you to our sponsors AG1: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Optimizing
Neurochemicals to Improve Health (00:05:30) Sleep & Maintaining
Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night
Owls (00:18:58) Sponsors: AG1, LMNT (00:22:05) Nervous System
Overview (00:31:32) How Neuromodulators Work  (00:34:24)
Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones
Modulate Neuromodulators (00:52:12) The 4 Major Types of
Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine
& Focus (01:08:52) Tyrosine-rich Foods & Dopamine
(01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine
& Phenylethylamine (01:16:00) Deliberate Cold Exposure &
Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase
Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline)
& Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine &
Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine
Supplements: Nicotine, Alpha GPC, Huperzine  (01:44:47) Tool
Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56)
Tool Kit 6: Behavior to Increase Serotonin & Feelings of
Well-being  (01:50:51) Tools: Tryptophan-Rich Foods &
Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus
Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the
Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost
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