In this episode, I explain the biological roles of the four major neuromodulators–dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine–and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. With that knowledge, I will describe a powerful toolkit of science-supported nutrition, behavioral, and supplementation tools that can help increase the baseline levels of individual neuromodulators. These tools can also be modified to achieve specific goals. This episode outlines low- or no-cost, practical, science-based tools that anyone can use to increase brain chemicals, improve mental health, performance, and physical health.
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Individual sleep state control can quickly and easily reverse human metabolism: U
Resetting the late-night timing of “night owls” has positive effects on mental health, performance, and mood: d
UVB light exposure causes skin toxin and sexual behavior. 5
The Role of the Gene Encoding Variation DRD4 in Seasonal Daylight and Inattention: l
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Caffeine increases the availability of striatal dopamine D2/D3 in the human brainThe physiological reactions of the human body to water at different temperatures 1 Cissus quadrangularis and obesity-induced oxidative Stress: CQR (CQR ) and Cissus formulation (CORE).
Other Resources:
The Darya Rose Show: Sunscreen and Sunprotection with Dr. Brian Diffey 0 Huberman Lab. Controlling your Dopamine for Motivation Focus, Satisfaction & Satisfaction. b
Huberman Lab ADHD and How Anyone Can Improve Their Focus:
Huberman Lab: Using deliberate cold exposure for health & performance: i
Huberman Lab Tools for managing Stress & Anxiety:
Timestamps
00: 00: 00 Optimizing Neurochemicals to Improve Health
00: 03: 40 Momentous Supplements
00: 04: 30 Sleep & Maintaining Healthy Metabolism
00: 09: 52 Tools: How to Wake Up Earlier, Night Owls
00: 19: 32 AG1 (Athletic Greens), Thesis, InsideTracker
00: 22: 05 Nervous System Overview
00: 31: 32 How Neuromodulators Work
00: 34: 24 Baseline Neuromodulator Levels, 3 Daily Phases
00: 42: 15 Hormones Modulate Neuromodulators
00: 52: 12 The 4 Major Types of Neuromodulators
01: 01: 45 Tool Kit 1: Increase Baseline Dopamine & Focus
01: 08: 52 Tyrosine-rich Foods & Dopamine
01: 10: 59 Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine
01: 16: 00 Deliberate Cold Exposure & Dopamine
01: 21: 12 Tool Kit 2: Additional Tips to Increase Dopamine
01: 26: 10 Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness
01: 34: 34 Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods
01: 37: 29 Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine
01: 44: 47 Tool Kit 5: Behavior to Increase Focus & Acetylcholine
01: 46: 56 Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being
01: 50: 51 Tools: Tryptophan-Rich Foods & Serotonin
01: 53: 31 Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol
02: 02: 14 Use the Neurochemical Toolkit to Meet Individual Goals
02: 06: 44 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter
The HubermanLab Podcast is intended for informational purposes only. It does not represent the practice of medicine or nursing, nor the giving of advice. No doctor/patient relationship is established. You are responsible for your own actions when you use the podcast and any materials linked to it. This podcast does not constitute professional medical advice, diagnosis or treatment. It is important that users seek medical advice immediately for any medical conditions they might have.
Title Card Photo Credit to Mike Blabac – M
