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 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 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 &
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