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Controlling Your Dopamine For Motivation, Focus & Satisfaction

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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. 
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction & Tool 1 to Induce Lasting Dopamine
(00:05:04) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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 & Research  
Disclaimer & Disclosures
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