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Optimize & Control Your Brain Chemistry to Improve Health & Performance

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.

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 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.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 Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

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 Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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