Optimize & Control Your Brain Chemistry to Improve Health & Performance | Huberman Lab Podcast #80
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.
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AG1 (Athletic Greens):
Thesis:
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Articles
Rapid and reversible control of human metabolism by individual sleep states:
Resetting the late timing of ‘night owls’ has a positive impact on mental health and performance:
Skin exposure to UVB light induces a skin-brain-gonad axis and sexual behavior:
The Role of Gene Encoding Variation of DRD4 in the Relationship between Inattention and Seasonal Daylight:
Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain:
Human physiological responses to immersion into water of different temperatures:
The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress:
Other Resources:
The Darya Rose Show: Sunscreen & Sunprotection with Dr. Brian Diffey:
Huberman Lab: Controlling Your Dopamine for Motivation Focus & Satisfaction:
Huberman Lab: ADHD & How Anyone Can Improve Their Focus:
Huberman Lab: Using Deliberate Cold Exposure for Health & Performance:
Huberman Lab: Tools for Managing Stress & Anxiety:
Timestamps
00:00:00 Optimizing Neurochemicals to Improve Health
00:03:40 Momentous Supplements
00:04:30 Sleep & Maintaining Healthy Metabolism
00:09:52 Tools: How to Wake Up Earlier, Night Owls
00:19:32 AG1 (Athletic Greens), Thesis, InsideTracker
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
The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Title Card Photo Credit: Mike Blabac –
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24 Comments
머니서
Hello Andrew can u do seasion on stammering topic .Nowadays it is the common problem of the people
Dustin Martin
The no bright light 17 hours after waking is very interesting. I see how using your phone or having lights on wild effect melatonin and dopamine but I'm really curious. My wife likes sleeping w it h the tv on. Would this count as bright lights and effect dopamine and melatonin ? This could explain why I fall asleep way faster with no tv if this is true
Mitchell Gibson
Is there any evidence to support the idea that the headaches that arise from caffeine withdraw are due to an excess of dopamine that isn’t being broken down quickly enough?
Tom Isaacson
Really enjoyed this episode. Great mix of scientific nuance and useful practices.
Justin Salter
Big fan of your work brotha!
julien le boulch
After a little more than a year you've grown so much on this platform, totaly deserved, really good job.
metallic bobby
These are good useful sponsors
Susan Hodgson
Have you done a video on how irratic wake/sleep schedules, such as policemen, Healthcare workers and railroad workers affect mood, health, decision making, and the like?
Matt Graves
25 days off of cannabis after 5 years of heavy use.
Can't sleep more than 5 hours. I sweat profusely…I soak my clothes, bed and pillows.
What is the deal with night sweat?
Nadja Janakiev
Thanks for your podcasts. I've learned a lot and become quite interested in the workings of the brain. If there is a next life, I want to work in your field. Question – since I am now retired and living a lone, my contact level with others has reduced significantly as my friends are younger and still working. I want to increase my serotonin and I know that social contact helps including hugs. OK here's the question – can one hug themselves and increase serotonin or must there be a physical connection with another person/pet…?
Kriss Lange
I'm sorry your precious dog Costello passed away.
AVIAN
Please do an episode on bone health! A lot of us are at risk for osteoporosis. ??
That Xpat Fam
25:42 One of the absolute joys of being a dad is reliving your childhood with your own children by teaching them all about static electricity. This is not at all childish. It's enjoying your fatherhood.
Kathy McCoy
This is like being in class, on your favorite topic, with your favorite instructor.
Kathy McCoy
I always “enjoy” your content, but this seems profound.
First Last
Dear Andrew, it's really fascinating that to listen your podcast which is really science based and with well-known experts. I have question for you. I am pregnant with 28 week which is third trimester. I found out some article that having Colin supplement in 3rd trimester affects brain for control emotions and regulate brain issues. Could you please get me scientific facts. That would be helpful ?thank-you
Robin R
The amount of supplements and commercials just keep getting longer and longer. I send folks here to hear the awesome info and they get bogged down in item after item. I know his channel has grown but the length of time promoting thus stuff keeps growing, too.
eric sevyn
It's astonishing how much money itmust cost to turn on a microphone/camera and talk. Apparently so much so that a well intended chap like this has to whore himself out to sponsors. Kinda sad, kinda embarrassing.
eric sevyn
In 2022 it is malpractice for someone in your position to take a zero tolerance approach to modifiers like Methamphetamine, Cocaine, etc… Millions of people employ these effectively. Why not help educate those millions of people?
You should consider contacting Dr. Carl Hart and doing a podcast with him.
Luw Men
Great episode! If the skin is an endocrine organ, is it possible that touch in certain context could have an impact on hormones as well as sunlight?
Rick Rude
I went running. I followed Mr. Huberman's advice. I told myself that the effort that I was putting out was the reward and that it felt great. Suddenly, my mind stepped in and called bullshit on that. His advice might actually work, if someone has a gullible mind. Andrew Huberman is the David Asprey of our times.
ageofdom
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Lucas Zalucha
Rip Castillo ?
Jean Mathieu
I'm wondering if anyone has any links to 'gratitude stories' that they've found helpful?