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: Control Your Brain Chemistry for Focus, Motivation & Well-Being
In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
(00:00:00) Optimize Neurochemicals for Health
(00:00:27) Neuromodulator Levels & 3 Daily Phases
(00:05:07) Hormones Modulate Neuromodulators
(00:06:56) Sponsor: Eight Sleep
(00:08:13) Effects of Key Neuromodulators
(00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine
(00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)
(00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure
(00:19:18) Sponsor: AG1
(00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation
(00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine
(00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine
(00:28:05) Sponsor: ROKA
(00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods
(00:31:49) Serotonin Supplement: Myo-inositol
(00:32:26) Using the Neurochemical Toolkit for Your Goals
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