Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials

Welcome to Huberman Lab Essentials, Welcome to Huberman Lab Essentials, [music] where we revisit past episodes [music] where we revisit past episodes [music] where we revisit past episodes for the most potent and actionable for the most potent and actionable for the most potent and actionable science-based tools for mental health, science-based tools for mental health, science-based tools for mental health, physical health, and performance. physical health, and performance. physical health, and performance. I'm Andrew Huberman, and I'm a professor I'm Andrew Huberman, and I'm a professor I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at of neurobiology and ophthalmology at of neurobiology and ophthalmology at Stanford School of Medicine. Today we Stanford School of Medicine. Today we Stanford School of Medicine. Today we are going to discuss your brain are going to discuss your brain are going to discuss your brain chemistry and how to control and chemistry and how to control and chemistry and how to control and optimize your brain chemistry for all optimize your brain chemistry for all optimize your brain chemistry for all aspects of mental health, physical aspects of mental health, physical aspects of mental health, physical health, and performance. The important health, and performance. The important health, and performance. The important thing to know is that your brain and thing to know is that your brain and thing to know is that your brain and your spinal cord and the rest of your your spinal cord and the rest of your your spinal cord and the rest of your so-called nervous system so-called nervous system so-called nervous system control all the organs of your body and control all the organs of your body and control all the organs of your body and that all the organs of your body feed that all the organs of your body feed that all the organs of your body feed back, meaning they communicate through back, meaning they communicate through back, meaning they communicate through chemicals and other means to your chemicals and other means to your chemicals and other means to your nervous system. nervous system. nervous system. And vitally important is the fact that And vitally important is the fact that And vitally important is the fact that which neural circuits are active and which neural circuits are active and which neural circuits are active and which neural circuits are likely to be which neural circuits are likely to be which neural circuits are likely to be less active at any given moment depends less active at any given moment depends less active at any given moment depends on two major categories of chemicals. It on two major categories of chemicals. It on two major categories of chemicals. It depends on hormones and it depends on depends on hormones and it depends on depends on hormones and it depends on so-called neuromodulators. so-called neuromodulators. so-called neuromodulators. And the four neuromodulators that we're And the four neuromodulators that we're And the four neuromodulators that we're going to talk about today that are of going to talk about today that are of going to talk about today that are of the utmost importance for your goals are the utmost importance for your goals are the utmost importance for your goals are dopamine, dopamine, dopamine, epinephrine, also called adrenaline, epinephrine, also called adrenaline, epinephrine, also called adrenaline, serotonin, and acetylcholine. There are serotonin, and acetylcholine. There are serotonin, and acetylcholine. There are many features of how neuromodulators many features of how neuromodulators many features of how neuromodulators work, but for sake of today's work, but for sake of today's work, but for sake of today's discussion, we only need to focus on two discussion, we only need to focus on two discussion, we only need to focus on two of those features. And those are of those features. And those are of those features. And those are fast-acting features and longer, slower fast-acting features and longer, slower fast-acting features and longer, slower features or what we call baseline features or what we call baseline features or what we call baseline features. Now, perhaps surprisingly, I'd features. Now, perhaps surprisingly, I'd features. Now, perhaps surprisingly, I'd like to focus on the slow actions of the like to focus on the slow actions of the like to focus on the slow actions of the neuromodulators first because those slow neuromodulators first because those slow neuromodulators first because those slow actions of the neuromodulators are actions of the neuromodulators are actions of the neuromodulators are happening in you and in me and in happening in you and in me and in happening in you and in me and in everyone right now, and they set the everyone right now, and they set the everyone right now, and they set the backdrop, the context in which the backdrop, the context in which the backdrop, the context in which the various tools to manipulate dopamine, various tools to manipulate dopamine, various tools to manipulate dopamine, epinephrine, serotonin, or acetylcholine epinephrine, serotonin, or acetylcholine epinephrine, serotonin, or acetylcholine will work. will work. will work. What do I mean by the context or the What do I mean by the context or the What do I mean by the context or the backdrop, or the baseline? Well, backdrop, or the baseline? Well, backdrop, or the baseline? Well, it's fair to say that most people are it's fair to say that most people are it's fair to say that most people are awake during the daytime and asleep at awake during the daytime and asleep at awake during the daytime and asleep at night. So, schedules of sleep and night. So, schedules of sleep and night. So, schedules of sleep and wakefulness will vary, but in general, wakefulness will vary, but in general, wakefulness will vary, but in general, everybody, regardless of whether or not everybody, regardless of whether or not everybody, regardless of whether or not you're nocturnal, or you're so-called you're nocturnal, or you're so-called you're nocturnal, or you're so-called diurnal, you're awake during the day, diurnal, you're awake during the day, diurnal, you're awake during the day, pretty much everybody follows a schedule pretty much everybody follows a schedule pretty much everybody follows a schedule in which from 0 to 9 hours after waking, in which from 0 to 9 hours after waking, in which from 0 to 9 hours after waking, that is, from the time you wake up until that is, from the time you wake up until that is, from the time you wake up until about 9 hours later, about 9 hours later, about 9 hours later, the neuromodulators dopamine and the neuromodulators dopamine and the neuromodulators dopamine and epinephrine tend to be at their highest epinephrine tend to be at their highest epinephrine tend to be at their highest levels that they will be at any point in levels that they will be at any point in levels that they will be at any point in the 24-hour period, in any period of the the 24-hour period, in any period of the the 24-hour period, in any period of the day. day. day. So, we can call this 0 to 9 hour period So, we can call this 0 to 9 hour period So, we can call this 0 to 9 hour period phase one of the day, just for phase one of the day, just for phase one of the day, just for simplicity. And I've referred to this simplicity. And I've referred to this simplicity. And I've referred to this before in a previous episode, but not in before in a previous episode, but not in before in a previous episode, but not in this exact context. From 9 to about 16 this exact context. From 9 to about 16 this exact context. From 9 to about 16 hours is what we will call phase two, hours is what we will call phase two, hours is what we will call phase two, and that's when dopamine and epinephrine and that's when dopamine and epinephrine and that's when dopamine and epinephrine levels tend to subside a bit compared to levels tend to subside a bit compared to levels tend to subside a bit compared to the earlier phase one part of the day, the earlier phase one part of the day, the earlier phase one part of the day, and serotonin levels start to increase. and serotonin levels start to increase. and serotonin levels start to increase. And then, phase three of the 24-hour And then, phase three of the 24-hour And then, phase three of the 24-hour cycle, which is from about, and again, cycle, which is from about, and again, cycle, which is from about, and again, about, these are approximates, from about, these are approximates, from about, these are approximates, from about 17 hours after waking until about about 17 hours after waking until about about 17 hours after waking until about 24 hours after waking, is phase three of 24 hours after waking, is phase three of 24 hours after waking, is phase three of the day. We're not going to focus too the day. We're not going to focus too the day. We're not going to focus too much on phase three today, because phase much on phase three today, because phase much on phase three today, because phase three of the 24-hour cycle, that 17 to three of the 24-hour cycle, that 17 to three of the 24-hour cycle, that 17 to 24-hour period, is one in which you 24-hour period, is one in which you 24-hour period, is one in which you ought to be deeply asleep, whether or ought to be deeply asleep, whether or ought to be deeply asleep, whether or not you're nocturnal or diurnal. So, not you're nocturnal or diurnal. So, not you're nocturnal or diurnal. So, we're mainly going to focus on we're mainly going to focus on we're mainly going to focus on what we're calling phase one and phase what we're calling phase one and phase what we're calling phase one and phase two. Phase one being this dopamine, two. Phase one being this dopamine, two. Phase one being this dopamine, epinephrine dominated phase of our day, epinephrine dominated phase of our day, epinephrine dominated phase of our day, and phase two being this more and phase two being this more and phase two being this more serotonergic, or serotonin dominated serotonergic, or serotonin dominated serotonergic, or serotonin dominated portion of the day. And then, you might portion of the day. And then, you might portion of the day. And then, you might say, "Well, what about acetylcholine?" say, "Well, what about acetylcholine?" say, "Well, what about acetylcholine?" Forgot about acetylcholine? Well, we Forgot about acetylcholine? Well, we Forgot about acetylcholine? Well, we didn't forget about acetylcholine. didn't forget about acetylcholine. didn't forget about acetylcholine. Acetylcholine is under control more in Acetylcholine is under control more in Acetylcholine is under control more in terms of what we happen to be doing at terms of what we happen to be doing at terms of what we happen to be doing at any given moment, whether or not we're any given moment, whether or not we're any given moment, whether or not we're focusing or not focusing, whether or not focusing or not focusing, whether or not focusing or not focusing, whether or not we're learning or not learning. we're learning or not learning. we're learning or not learning. And here I'm referring to acetylcholine And here I'm referring to acetylcholine And here I'm referring to acetylcholine specifically in the context of the brain specifically in the context of the brain specifically in the context of the brain and thinking because as some of you are and thinking because as some of you are and thinking because as some of you are probably shouting out there, right? If probably shouting out there, right? If probably shouting out there, right? If you're exercise physiologist or you know you're exercise physiologist or you know you're exercise physiologist or you know anything about how the brain controls anything about how the brain controls anything about how the brain controls movement, movement, movement, acetylcholine is used at the nerve to acetylcholine is used at the nerve to acetylcholine is used at the nerve to muscle synapse, right? So, neurons don't muscle synapse, right? So, neurons don't muscle synapse, right? So, neurons don't just control other neurons electrically. just control other neurons electrically. just control other neurons electrically. The way you're able to move in fact is The way you're able to move in fact is The way you're able to move in fact is because neurons are controlling the because neurons are controlling the because neurons are controlling the electric activity of muscles, electric activity of muscles, electric activity of muscles, literally the contraction of muscle literally the contraction of muscle literally the contraction of muscle fibers, and that fibers, and that fibers, and that control is exerted through the release control is exerted through the release control is exerted through the release of acetylcholine. So, acetylcholine is of acetylcholine. So, acetylcholine is of acetylcholine. So, acetylcholine is working at muscles as well, but we're working at muscles as well, but we're working at muscles as well, but we're not focused on that today. We're focused not focused on that today. We're focused not focused on that today. We're focused on on on what we can do during phase one of the what we can do during phase one of the what we can do during phase one of the day and what we can do during phase two day and what we can do during phase two day and what we can do during phase two of the day to control the specific of the day to control the specific of the day to control the specific neuromodulators, dopamine, epinephrine, neuromodulators, dopamine, epinephrine, neuromodulators, dopamine, epinephrine, serotonin, and acetylcholine toward serotonin, and acetylcholine toward serotonin, and acetylcholine toward particular end goals. So, again, it's particular end goals. So, again, it's particular end goals. So, again, it's really important to understand what the really important to understand what the really important to understand what the backdrop of these neuromodulators is, backdrop of these neuromodulators is, backdrop of these neuromodulators is, the so-called baseline, and that they the so-called baseline, and that they the so-called baseline, and that they vary across the day if you're going to vary across the day if you're going to vary across the day if you're going to be able to leverage tools to optimize be able to leverage tools to optimize be able to leverage tools to optimize your brain chemistry. Before we dive your brain chemistry. Before we dive your brain chemistry. Before we dive into the more pointed directed effects into the more pointed directed effects into the more pointed directed effects of specific tools on neuromodulators, of specific tools on neuromodulators, of specific tools on neuromodulators, I'd like to have just briefly mention I'd like to have just briefly mention I'd like to have just briefly mention hormones because they are also important hormones because they are also important hormones because they are also important for understanding the background and the for understanding the background and the for understanding the background and the context and these baseline levels of context and these baseline levels of context and these baseline levels of neuromodulators. Hormones have many neuromodulators. Hormones have many neuromodulators. Hormones have many different effects on the brain and body, different effects on the brain and body, different effects on the brain and body, and not unlike neuromodulators, some of and not unlike neuromodulators, some of and not unlike neuromodulators, some of those effects are very fast, some of those effects are very fast, some of those effects are very fast, some of them are very slow. Today we want to them are very slow. Today we want to them are very slow. Today we want to think about hormones as they relate to think about hormones as they relate to think about hormones as they relate to these neuromodulators, the dopamine, these neuromodulators, the dopamine, these neuromodulators, the dopamine, serotonin, epinephrine, and serotonin, epinephrine, and serotonin, epinephrine, and acetylcholine. And in general, acetylcholine. And in general, acetylcholine. And in general, testosterone tends to collaborate with testosterone tends to collaborate with testosterone tends to collaborate with and increase the action of dopamine. and increase the action of dopamine. and increase the action of dopamine. That's not always the case, but in That's not always the case, but in That's not always the case, but in general, when testosterone goes up, general, when testosterone goes up, general, when testosterone goes up, dopamine goes up. dopamine goes up. dopamine goes up. In general, when corticosteroids like In general, when corticosteroids like In general, when corticosteroids like cortisol and some related steroid cortisol and some related steroid cortisol and some related steroid hormones increase, epinephrine levels go hormones increase, epinephrine levels go hormones increase, epinephrine levels go up. And in general, when hormones like up. And in general, when hormones like up. And in general, when hormones like oxytocin or prolactin are increased, oxytocin or prolactin are increased, oxytocin or prolactin are increased, levels of serotonin go up. And then we levels of serotonin go up. And then we levels of serotonin go up. And then we have poor old lonely acetylcholine off have poor old lonely acetylcholine off have poor old lonely acetylcholine off on its own. But it's not poor and on its own. But it's not poor and on its own. But it's not poor and lonely, it actually has incredibly lonely, it actually has incredibly lonely, it actually has incredibly potent effects on its own. So it's potent effects on its own. So it's potent effects on its own. So it's really that it just doesn't need much really that it just doesn't need much really that it just doesn't need much help from the hormone systems, or at help from the hormone systems, or at help from the hormone systems, or at least not the steroid hormone systems, least not the steroid hormone systems, least not the steroid hormone systems, in order to have its tremendous effects. in order to have its tremendous effects. in order to have its tremendous effects. If you understand these four If you understand these four If you understand these four neuromodulators and you understand that neuromodulators and you understand that neuromodulators and you understand that while there are many tools ranging from while there are many tools ranging from while there are many tools ranging from pharmacologic to behavioral that can tap pharmacologic to behavioral that can tap pharmacologic to behavioral that can tap into these neuromodulator systems that into these neuromodulator systems that into these neuromodulator systems that can kind of press on the gas of can kind of press on the gas of can kind of press on the gas of dopamine, pull back on serotonin, and so dopamine, pull back on serotonin, and so dopamine, pull back on serotonin, and so on. Well, then you can create a sort of on. Well, then you can create a sort of on. Well, then you can create a sort of kit, a grab bag of things that you can kit, a grab bag of things that you can kit, a grab bag of things that you can use in any context, or I should say that use in any context, or I should say that use in any context, or I should say that you can look to depending on the context you can look to depending on the context you can look to depending on the context you're in, and create the states of body you're in, and create the states of body you're in, and create the states of body and mind that you want. Now, once again, and mind that you want. Now, once again, and mind that you want. Now, once again, painting with a somewhat broad brush, painting with a somewhat broad brush, painting with a somewhat broad brush, but nonetheless an accurate brush, we but nonetheless an accurate brush, we but nonetheless an accurate brush, we can say that dopamine, when elevated can say that dopamine, when elevated can say that dopamine, when elevated above baseline, above baseline, above baseline, tends to increase states of motivation, tends to increase states of motivation, tends to increase states of motivation, both mental and physical motivation, both mental and physical motivation, both mental and physical motivation, drive, and to some extent focus. drive, and to some extent focus. drive, and to some extent focus. Epinephrine and a closely related Epinephrine and a closely related Epinephrine and a closely related molecule called norepinephrine, molecule called norepinephrine, molecule called norepinephrine, and again, I want to emphasize that and again, I want to emphasize that and again, I want to emphasize that epinephrine is adrenaline and adrenaline epinephrine is adrenaline and adrenaline epinephrine is adrenaline and adrenaline is epinephrine. Norepinephrine is is epinephrine. Norepinephrine is is epinephrine. Norepinephrine is noradrenaline and noradrenaline is noradrenaline and noradrenaline is noradrenaline and noradrenaline is norepinephrine, but today we're going to norepinephrine, but today we're going to norepinephrine, but today we're going to just simply talk about epinephrine and just simply talk about epinephrine and just simply talk about epinephrine and norepinephrine. norepinephrine. norepinephrine. That category of neuromodulator is That category of neuromodulator is That category of neuromodulator is mainly responsible for generating our mainly responsible for generating our mainly responsible for generating our energy, our level of fuel and baseline energy, our level of fuel and baseline energy, our level of fuel and baseline level of forward center of mass, as I level of forward center of mass, as I level of forward center of mass, as I like to call it. When epinephrine levels like to call it. When epinephrine levels like to call it. When epinephrine levels are high, we tend to feel agitated, we are high, we tend to feel agitated, we are high, we tend to feel agitated, we tend to feel like we want to move, we tend to feel like we want to move, we tend to feel like we want to move, we tend to feel like we can't shut down our tend to feel like we can't shut down our tend to feel like we can't shut down our thinking and our anticipation of what's thinking and our anticipation of what's thinking and our anticipation of what's going to happen next. And when going to happen next. And when going to happen next. And when epinephrine levels are very, very low, epinephrine levels are very, very low, epinephrine levels are very, very low, we actually have less physical energy, we actually have less physical energy, we actually have less physical energy, we tend to have less mental energy in we tend to have less mental energy in we tend to have less mental energy in terms of generating thoughts very terms of generating thoughts very terms of generating thoughts very quickly, and so on and so forth. Now, quickly, and so on and so forth. Now, quickly, and so on and so forth. Now, the neuromodulator serotonin the neuromodulator serotonin the neuromodulator serotonin creates a number of different states in creates a number of different states in creates a number of different states in the brain and body, but for sake of the brain and body, but for sake of the brain and body, but for sake of today's discussion, we're going to think today's discussion, we're going to think today's discussion, we're going to think about the predominant states that it about the predominant states that it about the predominant states that it creates, and those are states of creates, and those are states of creates, and those are states of contentness, being happy, feeling fairly contentness, being happy, feeling fairly contentness, being happy, feeling fairly relaxed, feeling soothed, and to some relaxed, feeling soothed, and to some relaxed, feeling soothed, and to some extent even some relief from pain or extent even some relief from pain or extent even some relief from pain or lack of pain. lack of pain. lack of pain. Serotonin is associated with a feeling Serotonin is associated with a feeling Serotonin is associated with a feeling of satiety, of having enough of what we of satiety, of having enough of what we of satiety, of having enough of what we already have. And acetylcholine, we can already have. And acetylcholine, we can already have. And acetylcholine, we can say, is mainly say, is mainly say, is mainly associated with states of focus. associated with states of focus. associated with states of focus. And we can go a step further and say And we can go a step further and say And we can go a step further and say that it's mainly associated with steps that it's mainly associated with steps that it's mainly associated with steps of focus as they relate to learning and of focus as they relate to learning and of focus as they relate to learning and encoding new information, so-called encoding new information, so-called encoding new information, so-called neuroplasticity. neuroplasticity. neuroplasticity. So, let's say you want to be more So, let's say you want to be more So, let's say you want to be more motivated, you want to be more in motivated, you want to be more in motivated, you want to be more in pursuit of goals, and you want to have pursuit of goals, and you want to have pursuit of goals, and you want to have more energy and to be more focused. more energy and to be more focused. more energy and to be more focused. There are many ways to go about that, in There are many ways to go about that, in There are many ways to go about that, in fact, there's a near infinite cloud of fact, there's a near infinite cloud of fact, there's a near infinite cloud of opportunities, everything from opportunities, everything from opportunities, everything from prescription drugs to illicit drugs, prescription drugs to illicit drugs, prescription drugs to illicit drugs, which I certainly do not recommend, which I certainly do not recommend, which I certainly do not recommend, supplements, nutrition, supplements, nutrition, supplements, nutrition, you can listen to particular music, you you can listen to particular music, you you can listen to particular music, you can do all sorts of cognitive, can do all sorts of cognitive, can do all sorts of cognitive, behavioral, nutritional supplementation behavioral, nutritional supplementation behavioral, nutritional supplementation tricks, or tricks, or tricks, or you can just understand that what you're you can just understand that what you're you can just understand that what you're really after are increases in dopamine really after are increases in dopamine really after are increases in dopamine above baseline that you control, above baseline that you control, above baseline that you control, and there are ways to control them that and there are ways to control them that and there are ways to control them that are quite potent and science tells us are quite potent and science tells us are quite potent and science tells us which tools are going to be the most which tools are going to be the most which tools are going to be the most potent and the most versatile for you. potent and the most versatile for you. potent and the most versatile for you. So, I'm going to share those tools with So, I'm going to share those tools with So, I'm going to share those tools with you now with the caveat that each one of you now with the caveat that each one of you now with the caveat that each one of those tools those tools those tools could be its own entire podcast episode could be its own entire podcast episode could be its own entire podcast episode and that we've done near entire episodes and that we've done near entire episodes and that we've done near entire episodes on each of these tools or small on each of these tools or small on each of these tools or small collections of these tools. So, I'm collections of these tools. So, I'm collections of these tools. So, I'm going to cover these in somewhat going to cover these in somewhat going to cover these in somewhat superficial manner. Let's say you want superficial manner. Let's say you want superficial manner. Let's say you want to increase dopamine for sake of to increase dopamine for sake of to increase dopamine for sake of increasing motivation. increasing motivation. increasing motivation. The first thing to do is to understand The first thing to do is to understand The first thing to do is to understand what the natural behavioral tools are what the natural behavioral tools are what the natural behavioral tools are for increasing dopamine and to do those for increasing dopamine and to do those for increasing dopamine and to do those as consistently as possible. Again, as consistently as possible. Again, as consistently as possible. Again, these are tools that you'll want to do these are tools that you'll want to do these are tools that you'll want to do nearly every day if not every day. nearly every day if not every day. nearly every day if not every day. And I know I'm sounding like a broken And I know I'm sounding like a broken And I know I'm sounding like a broken record on this one, but here again we record on this one, but here again we record on this one, but here again we come to sunlight and come to sunlight and come to sunlight and I should say not just the desire to but I should say not just the desire to but I should say not just the desire to but really the need for viewing the maximum really the need for viewing the maximum really the need for viewing the maximum amount of sunlight that one can amount of sunlight that one can amount of sunlight that one can reasonably get given schedules and reasonably get given schedules and reasonably get given schedules and locations in the world, time of year, et locations in the world, time of year, et locations in the world, time of year, et cetera. In the early part of the day. cetera. In the early part of the day. cetera. In the early part of the day. Within the first hour of waking, Within the first hour of waking, Within the first hour of waking, ideally, but certainly in the first 3 ideally, but certainly in the first 3 ideally, but certainly in the first 3 hours of your day, you're going to want hours of your day, you're going to want hours of your day, you're going to want to maximize sunlight exposure to your to maximize sunlight exposure to your to maximize sunlight exposure to your eyes. Never look at the sun or any other eyes. Never look at the sun or any other eyes. Never look at the sun or any other light so bright that it's painful to light so bright that it's painful to light so bright that it's painful to look at and yes, of course, blinking is look at and yes, of course, blinking is look at and yes, of course, blinking is fine, but no, take sunglasses off, go fine, but no, take sunglasses off, go fine, but no, take sunglasses off, go outside once the sun is out and get some outside once the sun is out and get some outside once the sun is out and get some natural light in your eyes. So, if you natural light in your eyes. So, if you natural light in your eyes. So, if you get sunlight exposure to your eyes and get sunlight exposure to your eyes and get sunlight exposure to your eyes and it does have to be to your eyes in the it does have to be to your eyes in the it does have to be to your eyes in the early part of the day, you increase the early part of the day, you increase the early part of the day, you increase the amount of dopamine receptor that you amount of dopamine receptor that you amount of dopamine receptor that you have, which allows whatever circulating have, which allows whatever circulating have, which allows whatever circulating dopamine happens to be there to have a dopamine happens to be there to have a dopamine happens to be there to have a greater effect on motivation and I greater effect on motivation and I greater effect on motivation and I should say also on mood and feelings of should say also on mood and feelings of should say also on mood and feelings of being in pursuit and generally in being in pursuit and generally in being in pursuit and generally in craving and pursuit of things in life. craving and pursuit of things in life. craving and pursuit of things in life. Now, there's another way to increase the Now, there's another way to increase the Now, there's another way to increase the effect of whatever dopamine happens to effect of whatever dopamine happens to effect of whatever dopamine happens to be circulating in your brain and body. be circulating in your brain and body. be circulating in your brain and body. And this again relates to increasing the And this again relates to increasing the And this again relates to increasing the number or the efficacy of the receptors number or the efficacy of the receptors number or the efficacy of the receptors for dopamine. How do you do that? Well, for dopamine. How do you do that? Well, for dopamine. How do you do that? Well, it turns out that regular ingestion of it turns out that regular ingestion of it turns out that regular ingestion of caffeine at safe and appropriate levels caffeine at safe and appropriate levels caffeine at safe and appropriate levels of about 100 to 250 mg of about 100 to 250 mg of about 100 to 250 mg is going to increase the number of D2 is going to increase the number of D2 is going to increase the number of D2 and D3 dopamine receptors. When you and D3 dopamine receptors. When you and D3 dopamine receptors. When you drink caffeine, it's going to increase drink caffeine, it's going to increase drink caffeine, it's going to increase your levels of adrenaline and so-called your levels of adrenaline and so-called your levels of adrenaline and so-called epinephrine, which will increase your epinephrine, which will increase your epinephrine, which will increase your energy levels. It's going to decrease energy levels. It's going to decrease energy levels. It's going to decrease levels of something called adenosine, levels of something called adenosine, levels of something called adenosine, which builds up while you're sleepy. which builds up while you're sleepy. which builds up while you're sleepy. It's going to make you feel less sleepy, It's going to make you feel less sleepy, It's going to make you feel less sleepy, more alert, more energetic. That's sort more alert, more energetic. That's sort more alert, more energetic. That's sort of obvious. But, what's less obvious is of obvious. But, what's less obvious is of obvious. But, what's less obvious is that it's increasing the number and that it's increasing the number and that it's increasing the number and efficacy of dopamine receptors, so that efficacy of dopamine receptors, so that efficacy of dopamine receptors, so that whatever dopamine happens to be around whatever dopamine happens to be around whatever dopamine happens to be around in your system is going to have more of in your system is going to have more of in your system is going to have more of a potent effect. So, these are ways of a potent effect. So, these are ways of a potent effect. So, these are ways of modulating more or less the baseline of modulating more or less the baseline of modulating more or less the baseline of dopamine that you are able to produce dopamine that you are able to produce dopamine that you are able to produce and the ways that dopamine can have its and the ways that dopamine can have its and the ways that dopamine can have its action by way of binding to receptors action by way of binding to receptors action by way of binding to receptors more potently. more potently. more potently. Now, there are other ways to increase Now, there are other ways to increase Now, there are other ways to increase dopamine in a more acute or directed dopamine in a more acute or directed dopamine in a more acute or directed way. There ways to spike your dopamine, way. There ways to spike your dopamine, way. There ways to spike your dopamine, to enhance your state of motivation, to enhance your state of motivation, to enhance your state of motivation, mood, focus, and so on. If you're mood, focus, and so on. If you're mood, focus, and so on. If you're somebody who has somebody who has somebody who has or is taking drugs for depression or or is taking drugs for depression or or is taking drugs for depression or mania, please be very cautious about mania, please be very cautious about mania, please be very cautious about manipulating your dopamine in any case. manipulating your dopamine in any case. manipulating your dopamine in any case. I don't just say that to protect us, I I don't just say that to protect us, I I don't just say that to protect us, I say that to protect you. say that to protect you. say that to protect you. But, if we were to look at the But, if we were to look at the But, if we were to look at the supplement landscape and ask which supplement landscape and ask which supplement landscape and ask which supplements increase dopamine, there are supplements increase dopamine, there are supplements increase dopamine, there are a vast number of them. a vast number of them. a vast number of them. But, But, But, the three main ones, the most effective the three main ones, the most effective the three main ones, the most effective ones that are readily available out ones that are readily available out ones that are readily available out there without a prescription, are mucuna there without a prescription, are mucuna there without a prescription, are mucuna pruriens. This is actually the outside pruriens. This is actually the outside pruriens. This is actually the outside of a velvety bean that has been of a velvety bean that has been of a velvety bean that has been extracted and put into a supplement. extracted and put into a supplement. extracted and put into a supplement. Mucuna pruriens is actual L-DOPA. It's Mucuna pruriens is actual L-DOPA. It's Mucuna pruriens is actual L-DOPA. It's 99% L-DOPA, which is a prescription drug 99% L-DOPA, which is a prescription drug 99% L-DOPA, which is a prescription drug that is given for Parkinson's and for that is given for Parkinson's and for that is given for Parkinson's and for other purposes where increasing dopamine other purposes where increasing dopamine other purposes where increasing dopamine is important. is important. is important. I don't recommend mucuna pruriens. I'm I don't recommend mucuna pruriens. I'm I don't recommend mucuna pruriens. I'm not saying that no one should take it, not saying that no one should take it, not saying that no one should take it, but I don't take it and I don't but I don't take it and I don't but I don't take it and I don't recommend it because it tends to so recommend it because it tends to so recommend it because it tends to so potently and acutely increase dopamine potently and acutely increase dopamine potently and acutely increase dopamine that there's a pretty substantial crash that there's a pretty substantial crash that there's a pretty substantial crash afterwards. The other two supplements afterwards. The other two supplements afterwards. The other two supplements that can increase dopamine in a that can increase dopamine in a that can increase dopamine in a short-term way, but in a significant way short-term way, but in a significant way short-term way, but in a significant way are L-tyrosine. So, you can buy that as are L-tyrosine. So, you can buy that as are L-tyrosine. So, you can buy that as a supplemented amino acid. People vary a supplemented amino acid. People vary a supplemented amino acid. People vary tremendously in their sensitivity to tremendously in their sensitivity to tremendously in their sensitivity to supplementing L-tyrosine. I know people supplementing L-tyrosine. I know people supplementing L-tyrosine. I know people that can take 2 g. I know people that that can take 2 g. I know people that that can take 2 g. I know people that can barely take 100 mg. I know people can barely take 100 mg. I know people can barely take 100 mg. I know people that the best dose for them is 0 mg. So, that the best dose for them is 0 mg. So, that the best dose for them is 0 mg. So, there's a lot of variation there there's a lot of variation there there's a lot of variation there depending on sensitivity and their depending on sensitivity and their depending on sensitivity and their natural baseline levels of dopamine and natural baseline levels of dopamine and natural baseline levels of dopamine and whether or not they're doing a lot of whether or not they're doing a lot of whether or not they're doing a lot of other things to support dopamine. But other things to support dopamine. But other things to support dopamine. But nonetheless, taking L-tyrosine will lead nonetheless, taking L-tyrosine will lead nonetheless, taking L-tyrosine will lead to fairly substantial increases in to fairly substantial increases in to fairly substantial increases in dopamine within about 15 to 45 minutes dopamine within about 15 to 45 minutes dopamine within about 15 to 45 minutes and it lasts for about 30 minutes to 2 and it lasts for about 30 minutes to 2 and it lasts for about 30 minutes to 2 hours and then there's kind of a hours and then there's kind of a hours and then there's kind of a tapering off. Some people experience a tapering off. Some people experience a tapering off. Some people experience a little bit of an emotional or and/or I little bit of an emotional or and/or I little bit of an emotional or and/or I should say energetic crash. Some people should say energetic crash. Some people should say energetic crash. Some people don't. Then the other supplement that I don't. Then the other supplement that I don't. Then the other supplement that I certainly use and that I know a number certainly use and that I know a number certainly use and that I know a number of other people use is more fast-acting of other people use is more fast-acting of other people use is more fast-acting but more potent, which is but more potent, which is but more potent, which is phenylethylamine. phenylethylamine. phenylethylamine. This relates to the so-called PEA This relates to the so-called PEA This relates to the so-called PEA molecule. molecule. molecule. P P E A P P E A P P E A and and and phenylethylamine increases dopamine and phenylethylamine increases dopamine and phenylethylamine increases dopamine and some metabolites related to dopamine in some metabolites related to dopamine in some metabolites related to dopamine in ways that really increase energy and ways that really increase energy and ways that really increase energy and feelings of well-being and motivation. feelings of well-being and motivation. feelings of well-being and motivation. And again, it's fast-acting. So, my And again, it's fast-acting. So, my And again, it's fast-acting. So, my particular protocol, the one I use is particular protocol, the one I use is particular protocol, the one I use is I'll take phenylethylamine at dosages of I'll take phenylethylamine at dosages of I'll take phenylethylamine at dosages of about 300 to 600 mg along with some about 300 to 600 mg along with some about 300 to 600 mg along with some L-tyrosine or I'll take it on its own L-tyrosine or I'll take it on its own L-tyrosine or I'll take it on its own with a molecule or I should say a with a molecule or I should say a with a molecule or I should say a compound that we'll talk about a little compound that we'll talk about a little compound that we'll talk about a little bit later as it relates to bit later as it relates to bit later as it relates to acetylcholine, alpha-GPC. But tyrosine acetylcholine, alpha-GPC. But tyrosine acetylcholine, alpha-GPC. But tyrosine and phenylethylamine taken alone or and phenylethylamine taken alone or and phenylethylamine taken alone or together will make you feel more together will make you feel more together will make you feel more motivated and more alert, more willing motivated and more alert, more willing motivated and more alert, more willing and able to lean into particular and able to lean into particular and able to lean into particular motivated behaviors, whether or not motivated behaviors, whether or not motivated behaviors, whether or not they're physical or cognitive. But they're physical or cognitive. But they're physical or cognitive. But leaving that aside, there are certain leaving that aside, there are certain leaving that aside, there are certain behavioral protocols that are unrelated behavioral protocols that are unrelated behavioral protocols that are unrelated to your overall goals and motivations to your overall goals and motivations to your overall goals and motivations that can increase dopamine in a very that can increase dopamine in a very that can increase dopamine in a very sustained way. And without question, the sustained way. And without question, the sustained way. And without question, the most potent behavioral tool for doing most potent behavioral tool for doing most potent behavioral tool for doing that is going to be deliberate cold that is going to be deliberate cold that is going to be deliberate cold exposure. exposure. exposure. Deliberate cold exposure has been talked Deliberate cold exposure has been talked Deliberate cold exposure has been talked about a lot here and elsewhere in terms about a lot here and elsewhere in terms about a lot here and elsewhere in terms of its of its of its ability to do things like reduce ability to do things like reduce ability to do things like reduce inflammation inflammation inflammation as a way to test and improve resilience as a way to test and improve resilience as a way to test and improve resilience because uncomfortable cold, uh, provided because uncomfortable cold, uh, provided because uncomfortable cold, uh, provided it's applied safely, is a great way to it's applied safely, is a great way to it's applied safely, is a great way to learn to be more resilient because learn to be more resilient because learn to be more resilient because you're essentially staying or forcing you're essentially staying or forcing you're essentially staying or forcing yourself to stay in a circumstance where yourself to stay in a circumstance where yourself to stay in a circumstance where your system is flooded with adrenaline. your system is flooded with adrenaline. your system is flooded with adrenaline. As I mentioned before, dopamine tends to As I mentioned before, dopamine tends to As I mentioned before, dopamine tends to collaborate with epinephrine and vice collaborate with epinephrine and vice collaborate with epinephrine and vice versa. Many people will ask which versa. Many people will ask which versa. Many people will ask which protocols to follow. Please see the protocols to follow. Please see the protocols to follow. Please see the episode on the use of deliberate cold episode on the use of deliberate cold episode on the use of deliberate cold for health and performance. You'll find for health and performance. You'll find for health and performance. You'll find that hubermanlab.com. So, that hubermanlab.com. So, that hubermanlab.com. So, the use of cold water for increasing the use of cold water for increasing the use of cold water for increasing dopamine is a real tool. It's, I would dopamine is a real tool. It's, I would dopamine is a real tool. It's, I would say, a power tool. I want to just say, a power tool. I want to just say, a power tool. I want to just briefly return to the fact, however, briefly return to the fact, however, briefly return to the fact, however, that all of that is riding on that phase that all of that is riding on that phase that all of that is riding on that phase one, phase two background, meaning it's one, phase two background, meaning it's one, phase two background, meaning it's probably going to take less cold water probably going to take less cold water probably going to take less cold water exposure, or I should say, less time exposure, or I should say, less time exposure, or I should say, less time doing cold water exposure early in the doing cold water exposure early in the doing cold water exposure early in the day to get a big increase in dopamine day to get a big increase in dopamine day to get a big increase in dopamine than it would later in the day. Because than it would later in the day. Because than it would later in the day. Because later in the day, your baseline levels later in the day, your baseline levels later in the day, your baseline levels of dopamine are lower and you've got of dopamine are lower and you've got of dopamine are lower and you've got more serotonin circulating. more serotonin circulating. more serotonin circulating. That should make sense to you now as to That should make sense to you now as to That should make sense to you now as to why that's the case. And does that mean why that's the case. And does that mean why that's the case. And does that mean that you should really modify your that you should really modify your that you should really modify your protocols dramatically? Probably not, protocols dramatically? Probably not, protocols dramatically? Probably not, but you might keep that in mind that if, but you might keep that in mind that if, but you might keep that in mind that if, for instance, you need to be in a highly for instance, you need to be in a highly for instance, you need to be in a highly motivated, focused state in the late motivated, focused state in the late motivated, focused state in the late part of the day for whatever reason, it part of the day for whatever reason, it part of the day for whatever reason, it might take a few or more of these tools might take a few or more of these tools might take a few or more of these tools in combination in order to accomplish in combination in order to accomplish in combination in order to accomplish that. Whereas if you're somebody who that. Whereas if you're somebody who that. Whereas if you're somebody who feels pretty good during the day, but feels pretty good during the day, but feels pretty good during the day, but you're kind of lacking motivation, you you're kind of lacking motivation, you you're kind of lacking motivation, you want to increase dopamine levels and you want to increase dopamine levels and you want to increase dopamine levels and you don't yet need to or want to resort to don't yet need to or want to resort to don't yet need to or want to resort to prescription drugs or supplementation, prescription drugs or supplementation, prescription drugs or supplementation, well then you might layer in and well then you might layer in and well then you might layer in and behavioral protocols, paying attention behavioral protocols, paying attention behavioral protocols, paying attention to, of course, the things that you might to, of course, the things that you might to, of course, the things that you might be doing that would also potentially be doing that would also potentially be doing that would also potentially suppress dopamine. So, again, that kit suppress dopamine. So, again, that kit suppress dopamine. So, again, that kit of tools is designed for you to play of tools is designed for you to play of tools is designed for you to play with if you choose, if it's safe for you with if you choose, if it's safe for you with if you choose, if it's safe for you to apply them, then do that. Consider to apply them, then do that. Consider to apply them, then do that. Consider doing them individually, not trying to doing them individually, not trying to doing them individually, not trying to hit all the tools all at once, right? I hit all the tools all at once, right? I hit all the tools all at once, right? I mean, why throw all those tools at your mean, why throw all those tools at your mean, why throw all those tools at your dopamine system at once? dopamine system at once? dopamine system at once? Better would be to have those tools in Better would be to have those tools in Better would be to have those tools in your kit and be able to deploy them your kit and be able to deploy them your kit and be able to deploy them depending on whether or not you're on depending on whether or not you're on depending on whether or not you're on travel, whether or not you're eating travel, whether or not you're eating travel, whether or not you're eating well or less well, whether or not you're well or less well, whether or not you're well or less well, whether or not you're sleeping well or less well. sleeping well or less well. sleeping well or less well. That's highly individual, and I like to That's highly individual, and I like to That's highly individual, and I like to think that in having those tools in think that in having those tools in think that in having those tools in hand, you'll be able to adjust them and hand, you'll be able to adjust them and hand, you'll be able to adjust them and apply them in the ways that allow you to apply them in the ways that allow you to apply them in the ways that allow you to access the dopamine increases that access the dopamine increases that access the dopamine increases that you're after. So, next I'd like to talk you're after. So, next I'd like to talk you're after. So, next I'd like to talk about epinephrine, also called about epinephrine, also called about epinephrine, also called adrenaline. adrenaline. adrenaline. I want to point out that epinephrine is I want to point out that epinephrine is I want to point out that epinephrine is released both in the brain and the body. released both in the brain and the body. released both in the brain and the body. In fact, there's a barrier between brain In fact, there's a barrier between brain In fact, there's a barrier between brain and body that prevents the epinephrine and body that prevents the epinephrine and body that prevents the epinephrine that's released from your adrenal glands that's released from your adrenal glands that's released from your adrenal glands from crossing the blood-brain barrier. from crossing the blood-brain barrier. from crossing the blood-brain barrier. So, your brain has a separate site So, your brain has a separate site So, your brain has a separate site called the locus coeruleus. This is a called the locus coeruleus. This is a called the locus coeruleus. This is a collection of neurons in the back of the collection of neurons in the back of the collection of neurons in the back of the brain that kind of sprinkle the rest of brain that kind of sprinkle the rest of brain that kind of sprinkle the rest of the brain with epinephrine the brain with epinephrine the brain with epinephrine and essentially wakes up and essentially wakes up and essentially wakes up whatever neural circuits happen to see, whatever neural circuits happen to see, whatever neural circuits happen to see, or I should say, uh, or I should say, uh, or I should say, uh, wake up any circuits where that wake up any circuits where that wake up any circuits where that epinephrine happens to arrive, right? epinephrine happens to arrive, right? epinephrine happens to arrive, right? And generally increase the excitability And generally increase the excitability And generally increase the excitability of those networks. That's why we say of those networks. That's why we say of those networks. That's why we say epinephrine epinephrine epinephrine increases energy. I'm not talking about increases energy. I'm not talking about increases energy. I'm not talking about caloric energy, although that's caloric energy, although that's caloric energy, although that's distantly related to this, but really distantly related to this, but really distantly related to this, but really energy and the desire to move. For many energy and the desire to move. For many energy and the desire to move. For many people, increasing people, increasing people, increasing adrenaline or epinephrine might seem adrenaline or epinephrine might seem adrenaline or epinephrine might seem like a crazy idea. Most people probably like a crazy idea. Most people probably like a crazy idea. Most people probably associate this molecule with stress, and associate this molecule with stress, and associate this molecule with stress, and they would like to be less stressed. they would like to be less stressed. they would like to be less stressed. But, But, But, there are people, including me, that there are people, including me, that there are people, including me, that want to increase our levels of want to increase our levels of want to increase our levels of epinephrine at least early in the day. epinephrine at least early in the day. epinephrine at least early in the day. I'm somebody who wakes up rather slowly. I'm somebody who wakes up rather slowly. I'm somebody who wakes up rather slowly. In fact, I tend to be kind of thinking In fact, I tend to be kind of thinking In fact, I tend to be kind of thinking about thinking about maybe being in about thinking about maybe being in about thinking about maybe being in action early in the day, but I try and action early in the day, but I try and action early in the day, but I try and push myself to get into action, which push myself to get into action, which push myself to get into action, which itself can increase epinephrine. I itself can increase epinephrine. I itself can increase epinephrine. I should mention that any physical should mention that any physical should mention that any physical activity, any physical activity, activity, any physical activity, activity, any physical activity, walking, running, weightlifting, walking, running, weightlifting, walking, running, weightlifting, swimming, swimming, swimming, even talking for that matter, is going even talking for that matter, is going even talking for that matter, is going to increase levels of epinephrine. Locus to increase levels of epinephrine. Locus to increase levels of epinephrine. Locus coeruleus is a brain structure that is coeruleus is a brain structure that is coeruleus is a brain structure that is tightly coupled with behaviors in a tightly coupled with behaviors in a tightly coupled with behaviors in a bidirectional way. That is, when you are bidirectional way. That is, when you are bidirectional way. That is, when you are in action, you increase the amount of in action, you increase the amount of in action, you increase the amount of epinephrine released from locus epinephrine released from locus epinephrine released from locus coeruleus, you wake up the brain. coeruleus, you wake up the brain. coeruleus, you wake up the brain. And conversely, when locus coeruleus is And conversely, when locus coeruleus is And conversely, when locus coeruleus is active, the brain wakes up. So, it's active, the brain wakes up. So, it's active, the brain wakes up. So, it's reciprocal, it goes both directions. So, reciprocal, it goes both directions. So, reciprocal, it goes both directions. So, keep that in mind. Exercise does indeed keep that in mind. Exercise does indeed keep that in mind. Exercise does indeed give you energy. It burns caloric give you energy. It burns caloric give you energy. It burns caloric energy, but it gives you neural energy energy, but it gives you neural energy energy, but it gives you neural energy by way of increasing epinephrine by way of increasing epinephrine by way of increasing epinephrine transmission from locus coeruleus. So, transmission from locus coeruleus. So, transmission from locus coeruleus. So, we have exercise and we have caffeine as we have exercise and we have caffeine as we have exercise and we have caffeine as potent tools for increasing epinephrine potent tools for increasing epinephrine potent tools for increasing epinephrine and thereby energy. and thereby energy. and thereby energy. Another potent tool that's purely Another potent tool that's purely Another potent tool that's purely behavioral, but it is known to work behavioral, but it is known to work behavioral, but it is known to work based on excellent studies in humans, is based on excellent studies in humans, is based on excellent studies in humans, is so-called cyclic hyperventilation. Some so-called cyclic hyperventilation. Some so-called cyclic hyperventilation. Some of you may be familiar with Wim Hof of you may be familiar with Wim Hof of you may be familiar with Wim Hof breathing. There's also Tummo breathing, breathing. There's also Tummo breathing, breathing. There's also Tummo breathing, which is very similar, Kundalini which is very similar, Kundalini which is very similar, Kundalini breathing. breathing. breathing. All of those styles of breathing involve All of those styles of breathing involve All of those styles of breathing involve cyclic hyperventilation. Deep inhales cyclic hyperventilation. Deep inhales cyclic hyperventilation. Deep inhales and either passive exhales or active and either passive exhales or active and either passive exhales or active exhales, but repeating inhale, exhale, exhales, but repeating inhale, exhale, exhales, but repeating inhale, exhale, inhale, exhale in a very deep and inhale, exhale in a very deep and inhale, exhale in a very deep and repetitive way. If you did that for 25 repetitive way. If you did that for 25 repetitive way. If you did that for 25 repetitions, 25 inhales and exhales, you repetitions, 25 inhales and exhales, you repetitions, 25 inhales and exhales, you would feel more alert. You'd also feel would feel more alert. You'd also feel would feel more alert. You'd also feel more warm. Why? Because you increased more warm. Why? Because you increased more warm. Why? Because you increased epinephrine adrenaline release in the epinephrine adrenaline release in the epinephrine adrenaline release in the brain and body. It works the first time brain and body. It works the first time brain and body. It works the first time and it works every time to increase and it works every time to increase and it works every time to increase epinephrine and thereby energy. If you epinephrine and thereby energy. If you epinephrine and thereby energy. If you do that over and over, you're going to do that over and over, you're going to do that over and over, you're going to be very alert. You're going to have more be very alert. You're going to have more be very alert. You're going to have more energy, you're going to feel like you energy, you're going to feel like you energy, you're going to feel like you want to move around a lot more. In fact, want to move around a lot more. In fact, want to move around a lot more. In fact, you might even feel agitated. So, people you might even feel agitated. So, people you might even feel agitated. So, people with a lot of anxiety or prone to panic with a lot of anxiety or prone to panic with a lot of anxiety or prone to panic attack might want to be cautious in how attack might want to be cautious in how attack might want to be cautious in how they train and embark on that type of they train and embark on that type of they train and embark on that type of breathing, might want to approach it a breathing, might want to approach it a breathing, might want to approach it a little more carefully or avoid it little more carefully or avoid it little more carefully or avoid it altogether. But, for most people, cyclic altogether. But, for most people, cyclic altogether. But, for most people, cyclic hyperventilation is simply going to get hyperventilation is simply going to get hyperventilation is simply going to get you more energized and feeling like you you more energized and feeling like you you more energized and feeling like you want to move, feeling like you can think want to move, feeling like you can think want to move, feeling like you can think more clearly, and you will be more more clearly, and you will be more more clearly, and you will be more wide-eyed and alert because you are wide-eyed and alert because you are wide-eyed and alert because you are releasing adrenaline. And the cold water releasing adrenaline. And the cold water releasing adrenaline. And the cold water exposure protocol that I talked about exposure protocol that I talked about exposure protocol that I talked about earlier and that's covered in our earlier and that's covered in our earlier and that's covered in our episode on cold and in the newsletter on episode on cold and in the newsletter on episode on cold and in the newsletter on cold, well, that, as I mentioned cold, well, that, as I mentioned cold, well, that, as I mentioned earlier, potently increases dopamine, earlier, potently increases dopamine, earlier, potently increases dopamine, but also epinephrine. Now, we can't but also epinephrine. Now, we can't but also epinephrine. Now, we can't really say that there are foods to really say that there are foods to really say that there are foods to increase epinephrine. There are, of increase epinephrine. There are, of increase epinephrine. There are, of course, prescription drugs that will course, prescription drugs that will course, prescription drugs that will increase epinephrine. increase epinephrine. increase epinephrine. And, of course, there are all sorts of And, of course, there are all sorts of And, of course, there are all sorts of so-called beta blockers that will block so-called beta blockers that will block so-called beta blockers that will block the receptors for epinephrine to make the receptors for epinephrine to make the receptors for epinephrine to make you feel calm for public speaking or for you feel calm for public speaking or for you feel calm for public speaking or for various heart conditions, etc. That's various heart conditions, etc. That's various heart conditions, etc. That's really the domain of physicians and really the domain of physicians and really the domain of physicians and should really be worked out with your should really be worked out with your should really be worked out with your cardiologist, with a physician, etc. I cardiologist, with a physician, etc. I cardiologist, with a physician, etc. I think the tools of exercise and, should think the tools of exercise and, should think the tools of exercise and, should you want very potent increases in you want very potent increases in you want very potent increases in adrenaline, high-intensity exercise, as adrenaline, high-intensity exercise, as adrenaline, high-intensity exercise, as well as the tools of caffeine, cyclic well as the tools of caffeine, cyclic well as the tools of caffeine, cyclic hyperventilation, and deliberate cold hyperventilation, and deliberate cold hyperventilation, and deliberate cold exposure really combine to give you a exposure really combine to give you a exposure really combine to give you a nice little kit, I would say a versatile nice little kit, I would say a versatile nice little kit, I would say a versatile kit, of ways to increase epinephrine for kit, of ways to increase epinephrine for kit, of ways to increase epinephrine for sake of having more physical and mental sake of having more physical and mental sake of having more physical and mental energy. So, next is the neuromodulator energy. So, next is the neuromodulator energy. So, next is the neuromodulator acetylcholine. And, as I mentioned acetylcholine. And, as I mentioned acetylcholine. And, as I mentioned earlier, acetylcholine is associated earlier, acetylcholine is associated earlier, acetylcholine is associated with states of focus. And those states with states of focus. And those states with states of focus. And those states of focus can be high-energy states of of focus can be high-energy states of of focus can be high-energy states of focus. So, the ones that are accompanied focus. So, the ones that are accompanied focus. So, the ones that are accompanied by high levels of dopamine and by high levels of dopamine and by high levels of dopamine and epinephrine, and where we're really epinephrine, and where we're really epinephrine, and where we're really excited about and really lasered in on excited about and really lasered in on excited about and really lasered in on something, or they can be the calmer, something, or they can be the calmer, something, or they can be the calmer, more relaxed states of focus, like more relaxed states of focus, like more relaxed states of focus, like reading a book or practicing music or reading a book or practicing music or reading a book or practicing music or listening very carefully to somebody in listening very carefully to somebody in listening very carefully to somebody in a way that's relaxed and calm. Now, ways a way that's relaxed and calm. Now, ways a way that's relaxed and calm. Now, ways to increase acetylcholine in a potent to increase acetylcholine in a potent to increase acetylcholine in a potent way include, again, nutrition and way include, again, nutrition and way include, again, nutrition and supplementation. It is important to have supplementation. It is important to have supplementation. It is important to have baseline levels of acetylcholine be baseline levels of acetylcholine be baseline levels of acetylcholine be sufficiently high as well. And for that, sufficiently high as well. And for that, sufficiently high as well. And for that, the ideal situation is to regularly the ideal situation is to regularly the ideal situation is to regularly ingest foods that provide enough of the ingest foods that provide enough of the ingest foods that provide enough of the precursors for acetylcholine to be made. precursors for acetylcholine to be made. precursors for acetylcholine to be made. Eggs contain a lot of choline, beef Eggs contain a lot of choline, beef Eggs contain a lot of choline, beef contains choline, soybeans contain contains choline, soybeans contain contains choline, soybeans contain choline. So, there are vegan or non-meat choline. So, there are vegan or non-meat choline. So, there are vegan or non-meat sources. Chicken, fish, mushrooms, sources. Chicken, fish, mushrooms, sources. Chicken, fish, mushrooms, kidney beans, these sorts of things kidney beans, these sorts of things kidney beans, these sorts of things contain a lot of choline. And there are contain a lot of choline. And there are contain a lot of choline. And there are other vegetables that contain choline. other vegetables that contain choline. other vegetables that contain choline. So, depending on your dietary So, depending on your dietary So, depending on your dietary preferences and needs, you can um select preferences and needs, you can um select preferences and needs, you can um select certain foods uh to ingest to get enough certain foods uh to ingest to get enough certain foods uh to ingest to get enough choline to synthesize enough baseline choline to synthesize enough baseline choline to synthesize enough baseline acetylcholine. acetylcholine. acetylcholine. In the realm of supplementation, there In the realm of supplementation, there In the realm of supplementation, there are some excellent tools for increasing are some excellent tools for increasing are some excellent tools for increasing acetylcholine in the acute short-term, acetylcholine in the acute short-term, acetylcholine in the acute short-term, meaning over the course of about 30 meaning over the course of about 30 meaning over the course of about 30 minutes out to about 2 hours or maybe minutes out to about 2 hours or maybe minutes out to about 2 hours or maybe even 4 hours. The most common of those even 4 hours. The most common of those even 4 hours. The most common of those molecules is actually nicotine. molecules is actually nicotine. molecules is actually nicotine. Nicotinic acetylcholine receptors are Nicotinic acetylcholine receptors are Nicotinic acetylcholine receptors are abundant throughout the body and brain. abundant throughout the body and brain. abundant throughout the body and brain. They're in various brain circuits. They They're in various brain circuits. They They're in various brain circuits. They are on muscle. And yes, are on muscle. And yes, are on muscle. And yes, smoking nicotine either by vaping or smoking nicotine either by vaping or smoking nicotine either by vaping or cigarette will activate those nicotinic cigarette will activate those nicotinic cigarette will activate those nicotinic receptors. receptors. receptors. But, of course, smoking is a terrible But, of course, smoking is a terrible But, of course, smoking is a terrible thing. It will also activate things like thing. It will also activate things like thing. It will also activate things like lung cancer. So, I definitely don't lung cancer. So, I definitely don't lung cancer. So, I definitely don't recommend that. It also activates recommend that. It also activates recommend that. It also activates addiction because of the ways that it addiction because of the ways that it addiction because of the ways that it triggers activation of the dopamine triggers activation of the dopamine triggers activation of the dopamine circuits. However, some people will chew circuits. However, some people will chew circuits. However, some people will chew Nicorette or other nicotine type gums. Nicorette or other nicotine type gums. Nicorette or other nicotine type gums. Some people are very sensitive to Some people are very sensitive to Some people are very sensitive to ingested nicotine. Some people take it ingested nicotine. Some people take it ingested nicotine. Some people take it and feel absolutely terrible. But, some and feel absolutely terrible. But, some and feel absolutely terrible. But, some people do use them as a cognitive people do use them as a cognitive people do use them as a cognitive enhancers. Supplements that I have used enhancers. Supplements that I have used enhancers. Supplements that I have used and do use for increasing acetylcholine and do use for increasing acetylcholine and do use for increasing acetylcholine are things like Alpha-GPC are things like Alpha-GPC are things like Alpha-GPC or Huperzine. or Huperzine. or Huperzine. Alpha-GPC Alpha-GPC Alpha-GPC is in the choline pathway such that more is in the choline pathway such that more is in the choline pathway such that more acetylcholine is synthesized after you acetylcholine is synthesized after you acetylcholine is synthesized after you ingest it. That's the general logic or ingest it. That's the general logic or ingest it. That's the general logic or framework of how it works. Whereas framework of how it works. Whereas framework of how it works. Whereas Huperzine is mainly in the enzymatic Huperzine is mainly in the enzymatic Huperzine is mainly in the enzymatic pathway. It tends to adjust how much pathway. It tends to adjust how much pathway. It tends to adjust how much acetylcholine is broken down and lead to acetylcholine is broken down and lead to acetylcholine is broken down and lead to net increases in acetylcholine. net increases in acetylcholine. net increases in acetylcholine. I will often take 300 mg of Alpha-GPC I will often take 300 mg of Alpha-GPC I will often take 300 mg of Alpha-GPC prior to workouts or prior to cognitive prior to workouts or prior to cognitive prior to workouts or prior to cognitive work bouts. I tend to take it alongside work bouts. I tend to take it alongside work bouts. I tend to take it alongside caffeine and phenylethylamine, so I take caffeine and phenylethylamine, so I take caffeine and phenylethylamine, so I take that in combination either before that in combination either before that in combination either before workouts or work bouts. It really workouts or work bouts. It really workouts or work bouts. It really sharpens my focus and again, I'm doing sharpens my focus and again, I'm doing sharpens my focus and again, I'm doing that three, maybe four times per week that three, maybe four times per week that three, maybe four times per week and I'm careful to do that in the early and I'm careful to do that in the early and I'm careful to do that in the early part of the day so that it does not part of the day so that it does not part of the day so that it does not disrupt my sleep. So let's discuss disrupt my sleep. So let's discuss disrupt my sleep. So let's discuss serotonin. serotonin. serotonin. Serotonin, as I mentioned earlier, is Serotonin, as I mentioned earlier, is Serotonin, as I mentioned earlier, is associated with brain and body states of associated with brain and body states of associated with brain and body states of well-being, of comfort, of satiety and well-being, of comfort, of satiety and well-being, of comfort, of satiety and therefore it should come as no surprise therefore it should come as no surprise therefore it should come as no surprise that a lot of the prescription drug that a lot of the prescription drug that a lot of the prescription drug treatments for things like depression treatments for things like depression treatments for things like depression involve increasing levels of serotonin involve increasing levels of serotonin involve increasing levels of serotonin in the brain and body. in the brain and body. in the brain and body. That said, anytime you talk about That said, anytime you talk about That said, anytime you talk about prescription drugs for serotonin, prescription drugs for serotonin, prescription drugs for serotonin, we also want to acknowledge that there we also want to acknowledge that there we also want to acknowledge that there are often side effects associated with are often side effects associated with are often side effects associated with increasing serotonin. In particular, if increasing serotonin. In particular, if increasing serotonin. In particular, if serotonin levels go too high, that is if serotonin levels go too high, that is if serotonin levels go too high, that is if the dosages of those treatments go too the dosages of those treatments go too the dosages of those treatments go too high, people will, for instance, feel high, people will, for instance, feel high, people will, for instance, feel reduced appetite, reduced libido, reduced appetite, reduced libido, reduced appetite, reduced libido, increased lethargy, etc. increased lethargy, etc. increased lethargy, etc. And there's a so-called serotonergic And there's a so-called serotonergic And there's a so-called serotonergic syndrome. That said, there are syndrome. That said, there are syndrome. That said, there are behavioral tools, nutritional tools and behavioral tools, nutritional tools and behavioral tools, nutritional tools and supplementation tools that can tap into supplementation tools that can tap into supplementation tools that can tap into the serotonin system, not to the same the serotonin system, not to the same the serotonin system, not to the same degree and potency, but nonetheless, in degree and potency, but nonetheless, in degree and potency, but nonetheless, in ways that can still impact our feelings ways that can still impact our feelings ways that can still impact our feelings of well-being in positive ways. What of well-being in positive ways. What of well-being in positive ways. What sorts of things? Well, for instance, sorts of things? Well, for instance, sorts of things? Well, for instance, physical contact, things like holding physical contact, things like holding physical contact, things like holding hands, believe it or not, hugs, hands, believe it or not, hugs, hands, believe it or not, hugs, cuddling, etc. can increase serotonin cuddling, etc. can increase serotonin cuddling, etc. can increase serotonin transmission and they make people feel transmission and they make people feel transmission and they make people feel good. This shouldn't really come as a good. This shouldn't really come as a good. This shouldn't really come as a surprise. There's also gratitude and we surprise. There's also gratitude and we surprise. There's also gratitude and we did an entire episode about gratitude. did an entire episode about gratitude. did an entire episode about gratitude. There's a lot of misunderstanding about There's a lot of misunderstanding about There's a lot of misunderstanding about gratitude. Turns out, first of all, that gratitude. Turns out, first of all, that gratitude. Turns out, first of all, that receiving, not giving gratitude, is what receiving, not giving gratitude, is what receiving, not giving gratitude, is what has the most potent effects on has the most potent effects on has the most potent effects on increasing serotonin and activity of the increasing serotonin and activity of the increasing serotonin and activity of the brain circuits that involve serotonin brain circuits that involve serotonin brain circuits that involve serotonin and that lead to increases in feelings and that lead to increases in feelings and that lead to increases in feelings of well-being. So, this is interesting. of well-being. So, this is interesting. of well-being. So, this is interesting. Receiving Receiving Receiving much more than giving gratitude much more than giving gratitude much more than giving gratitude is what activates those serotonergic is what activates those serotonergic is what activates those serotonergic pathways. The other thing about pathways. The other thing about pathways. The other thing about gratitude that's somewhat gratitude that's somewhat gratitude that's somewhat counterintuitive is that observing counterintuitive is that observing counterintuitive is that observing others giving and receiving gratitude is others giving and receiving gratitude is others giving and receiving gratitude is immensely powerful for evoking serotonin immensely powerful for evoking serotonin immensely powerful for evoking serotonin and the activity of serotonergic and the activity of serotonergic and the activity of serotonergic circuits in you, the observer. So, circuits in you, the observer. So, circuits in you, the observer. So, receiving and observing gratitude turns receiving and observing gratitude turns receiving and observing gratitude turns out to be the most potent way to out to be the most potent way to out to be the most potent way to increase serotonin in the brain and increase serotonin in the brain and increase serotonin in the brain and body. Now, what about body. Now, what about body. Now, what about nutritional approaches to increasing nutritional approaches to increasing nutritional approaches to increasing serotonin? Well, just as we have serotonin? Well, just as we have serotonin? Well, just as we have tyrosine as an amino acid precursor tyrosine as an amino acid precursor tyrosine as an amino acid precursor upstream of dopamine synthesis, upstream of dopamine synthesis, upstream of dopamine synthesis, we have we have we have the amino acid tryptophan, which is the amino acid tryptophan, which is the amino acid tryptophan, which is upstream of serotonin synthesis. And one upstream of serotonin synthesis. And one upstream of serotonin synthesis. And one simply has to go online and put in simply has to go online and put in simply has to go online and put in tryptophan-containing foods, and you tryptophan-containing foods, and you tryptophan-containing foods, and you will discover that there are a lot of will discover that there are a lot of will discover that there are a lot of foods that are enriched in tryptophan foods that are enriched in tryptophan foods that are enriched in tryptophan that can lead to net increases in the that can lead to net increases in the that can lead to net increases in the amount of serotonin available in the amount of serotonin available in the amount of serotonin available in the brain and body. Now, one molecule that I brain and body. Now, one molecule that I brain and body. Now, one molecule that I found to be particularly interesting and found to be particularly interesting and found to be particularly interesting and useful, and this is one that I haven't useful, and this is one that I haven't useful, and this is one that I haven't talked about yet on this podcast, is talked about yet on this podcast, is talked about yet on this podcast, is inositol, in particular myo-inositol. inositol, in particular myo-inositol. inositol, in particular myo-inositol. Myo-inositol can have the effect of Myo-inositol can have the effect of Myo-inositol can have the effect of increasing serotonin and other increasing serotonin and other increasing serotonin and other neurochemicals, but primarily, at least neurochemicals, but primarily, at least neurochemicals, but primarily, at least in terms of the neuromodulators in terms of the neuromodulators in terms of the neuromodulators discussed today, serotonin. I've been discussed today, serotonin. I've been discussed today, serotonin. I've been taking 900 mg of myo-inositol taking 900 mg of myo-inositol taking 900 mg of myo-inositol every third night or so as a test of its every third night or so as a test of its every third night or so as a test of its ability to improve sleep, and I have to ability to improve sleep, and I have to ability to improve sleep, and I have to say say say the depth and quality of sleep that I've the depth and quality of sleep that I've the depth and quality of sleep that I've been obtaining on myo-inositol is pretty been obtaining on myo-inositol is pretty been obtaining on myo-inositol is pretty remarkable. And of course, I should remarkable. And of course, I should remarkable. And of course, I should mention that no supplement, either added mention that no supplement, either added mention that no supplement, either added or withdrawn from your protocol, should or withdrawn from your protocol, should or withdrawn from your protocol, should ever be used as a direct replacement for ever be used as a direct replacement for ever be used as a direct replacement for prescription drug treatments that your prescription drug treatments that your prescription drug treatments that your physician has given you. You should physician has given you. You should physician has given you. You should always talk to your physician anytime always talk to your physician anytime always talk to your physician anytime you remove or add something to your drug you remove or add something to your drug you remove or add something to your drug protocol or prescription protocol, of protocol or prescription protocol, of protocol or prescription protocol, of course. And again, this is a general course. And again, this is a general course. And again, this is a general theme of all four of these theme of all four of these theme of all four of these neuromodulators, dopamine, epinephrine, neuromodulators, dopamine, epinephrine, neuromodulators, dopamine, epinephrine, acetylcholine, and serotonin. acetylcholine, and serotonin. acetylcholine, and serotonin. You want to make sure that you have You want to make sure that you have You want to make sure that you have sufficient baseline levels of those sufficient baseline levels of those sufficient baseline levels of those things through things like diet, regular things through things like diet, regular things through things like diet, regular behaviors, and then you have the behaviors, and then you have the behaviors, and then you have the opportunity to use supplementation and opportunity to use supplementation and opportunity to use supplementation and if it's appropriate for you, if it's appropriate for you, if it's appropriate for you, prescription drugs, and certain prescription drugs, and certain prescription drugs, and certain behavioral protocols to try and get behavioral protocols to try and get behavioral protocols to try and get these potent increases, these acute these potent increases, these acute these potent increases, these acute increases in whichever the increases in whichever the increases in whichever the neuromodulators you happen to want to neuromodulators you happen to want to neuromodulators you happen to want to leverage for your particular goals. So, leverage for your particular goals. So, leverage for your particular goals. So, that brings us to the end of at least that brings us to the end of at least that brings us to the end of at least this exploration of the neuromodulators, this exploration of the neuromodulators, this exploration of the neuromodulators, dopamine, epinephrine, dopamine, epinephrine, dopamine, epinephrine, acetylcholine, and serotonin. acetylcholine, and serotonin. acetylcholine, and serotonin. Whether or not you're using nutritional Whether or not you're using nutritional Whether or not you're using nutritional tools or supplementation or prescription tools or supplementation or prescription tools or supplementation or prescription drugs or any other sort of protocol to drugs or any other sort of protocol to drugs or any other sort of protocol to try and create a desired effect of focus try and create a desired effect of focus try and create a desired effect of focus or energy, motivation, relaxation, or energy, motivation, relaxation, or energy, motivation, relaxation, you're playing with the same you're playing with the same you're playing with the same neurochemical ingredients. So, what I'm neurochemical ingredients. So, what I'm neurochemical ingredients. So, what I'm hoping is that rather than decide that hoping is that rather than decide that hoping is that rather than decide that anyone tool is the most useful or that anyone tool is the most useful or that anyone tool is the most useful or that anyone neurochemical is most useful for anyone neurochemical is most useful for anyone neurochemical is most useful for that matter, that matter, that matter, that the information that I've provided that the information that I've provided that the information that I've provided today allows you a kit of versatile today allows you a kit of versatile today allows you a kit of versatile tools that allows you to figure out what tools that allows you to figure out what tools that allows you to figure out what levels of dopamine and augmentation of levels of dopamine and augmentation of levels of dopamine and augmentation of dopamine are appropriate and necessary dopamine are appropriate and necessary dopamine are appropriate and necessary for you. What levels of acetylcholine for you. What levels of acetylcholine for you. What levels of acetylcholine and tools for manipulating acetylcholine and tools for manipulating acetylcholine and tools for manipulating acetylcholine are going to be most useful for you and are going to be most useful for you and are going to be most useful for you and so on and so forth. So, I'd like to so on and so forth. So, I'd like to so on and so forth. So, I'd like to thank you once again for joining me thank you once again for joining me thank you once again for joining me today in our discussion about these today in our discussion about these today in our discussion about these incredibly powerful molecules we call incredibly powerful molecules we call incredibly powerful molecules we call neuromodulators neuromodulators neuromodulators and the things we can do and take in and the things we can do and take in and the things we can do and take in order to control them so that we can order to control them so that we can order to control them so that we can enhance our mental health, physical enhance our mental health, physical enhance our mental health, physical health, and performance. And last but health, and performance. And last but health, and performance. And last but certainly not least, thank you for your certainly not least, thank you for your certainly not least, thank you for your interest in science. interest in science. interest in science. >> [music]