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.    Thank you to our sponsors: <ul> <li>ROKA - <a href= "https://www.roka.com">https://www.roka.com</a> -- code "huberman"</li> <li>InsideTracker - <a href= "https://www.insidetracker.com/huberman">https://www.insidetracker.com/huberman</a> </li> <li>Headspace - <a href= "https://www.headspace.com/specialoffer">https://www.headspace.com/specialoffer</a> </li> </ul>   Logitech Event - Rethink Education: The Biology of Learning <ul> <li>Thursday, Sept. 30 at 12pm PT / 3pm ET</li> <li>Sign up here: <a href= "https://info.logitech.com/ReThink-Education.html">https://info.logitech.com/ReThink-Education.html</a> </li> </ul>   Support Research in Huberman Lab at Stanford: <ul> <li><a href= "https://hubermanlab.stanford.edu/giving">https://hubermanlab.stanford.edu/giving</a></li> </ul>   Our Patreon page: <ul> <li><a href= "https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a> </li> </ul>   Supplements from Thorne: <ul> <li><a href= "http://www.thorne.com/u/huberman">http://www.thorne.com/u/huberman</a> </li> </ul>   Social: <ul> <li>Instagram - <a href= "https://www.instagram.com/hubermanlab">https://www.instagram.com/hubermanlab</a> </li> <li>Twitter - <a href= "https://twitter.com/hubermanlab">https://twitter.com/hubermanlab</a> </li> <li>Facebook - <a href= "https://www.facebook.com/hubermanlab">https://www.facebook.com/hubermanlab</a> </li> <li>Website - <a href= "https://hubermanlab.com">https://hubermanlab.com</a> </li> <li>Newsletter - <a href= "https://hubermanlab.com/neural-network">https://hubermanlab.com/neural-network</a> </li> </ul>   Links: <ul> <li>Review on Dopamine - <a href= "https://doi.org/10.1038/">https://doi.org/10.1038/</a>  s41583-021-00455-7 </li> <li>Cold Exposure & Dopamine - <a href= "https://link.springer.com/article/10.1007%2Fs004210050065">https://link.springer.com/article/10.1007%2Fs004210050065</a> </li> </ul>   Timestamps: <ul> <li>00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine</li> <li>00:04:48 Sponsors: Roka, InsideTracker, Headspace</li> <li>00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators</li> <li>00:09:58 What Dopamine (Really) Does</li> <li>00:15:30 Two Main Neural Circuits for Dopamine </li> <li>00:18:14 How Dopamine Is Released: Locally and Broadly</li> <li>00:22:03 Fast and Slow Effects of Dopamine</li> <li>00:25:03 Dopamine Neurons Co-Release Glutamate</li> <li>00:28:00 Your Dopamine History Really Matters </li> <li>00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience </li> <li>00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines</li> <li>00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise</li> <li>00:46:46 Tool 4 Caffeine Increases Dopamine Receptors</li> <li>00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”</li> <li>00:56:46 Your Pleasure-Pain Balance & Defining “Pain”</li> <li>01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine</li> <li>01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release</li> <li>01:15:28 Smart Phones: How They Alter Our Dopamine Circuits</li> <li>01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention</li> <li>01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection</li> <li>01:24:20 Caffeine & Neurotoxicity of MDMA</li> <li>01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits</li> <li>01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses</li> <li>01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine </li> <li>01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation</li> <li>01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine </li> <li>01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine</li> <li>01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours</li> <li>01:55:36 Pornography</li> <li>01:56:50 Wellbutrin & Depression & Anxiety</li> <li>01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning</li> <li>02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity</li> <li>02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am</li> <li>02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy</li> <li>02:08:20 Tool 14 Huperzine A</li> <li>02:10:02 Social Connections, Oxytocin & Dopamine Release</li> <li>02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application</li> <li>02:14:22 Zero-Cost & Other Ways To Support Podcast & Research</li> </ul>   Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.   Title Card Photo Credit: Mike Blabac - <a href= "https://www.blabacphoto.com">https://www.blabacphoto.com</a>

Controlling Your Dopamine For Motivation, Focus & Satisfaction | Episode 39

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.