The Huberman Lab Podcast 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.
Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction
In this Huberman Lab Essentials episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive.
I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels.
Read the episode show notes at hubermanlab.com.
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Timestamps
(00:00) Dopamine & Drive
(00:33) Neuromodulators; Dopamine Effects, Parkinson’s Disease; Brain Circuits
(03:36) Motivation & Dopamine Levels
(04:55) Sponsors: AG1 & LMNT
(07:29) Subjective Experience & Dopamine, Activities that Increase Dopamine
(10:55) Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction
(16:16) Dopamine Reward Prediction Error, Tool: Intermittent Rewards
(18:16) Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons
(19:40) Sponsor: David
(20:53) Amphetamine, Cocaine & Challenges for Learning
(22:22) Tool: Increase Dopamine & Deliberate Cold Exposure
(25:06) Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset
(30:25) Sponsor: Function
(32:04) Experiences & Shifting Perception, Dopamine Balance
(33:17) Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC
(36:54) Social Connection; Recap & Key Takeaways
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