Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being
Huberman Lab
Optimize Neurochemicals for Health
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10 min
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30:00
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In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
Eight Sleep: eightsleep.com/huberman
ROKA: roka.com/huberman
- (00:00:00) Optimize Neurochemicals for Health
- (00:00:27) Neuromodulator Levels & 3 Daily Phases
- (00:05:07) Hormones Modulate Neuromodulators
- (00:06:56) Sponsor: Eight Sleep
- (00:08:13) Effects of Key Neuromodulators
- (00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine
- (00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)
- (00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure
- (00:19:18) Sponsor: AG1
- (00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation
- (00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine
- (00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine
- (00:28:05) Sponsor: ROKA
- (00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods
- (00:31:49) Serotonin Supplement: Myo-inositol
- (00:32:26) Using the Neurochemical Toolkit for Your Goals
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals. </p> <p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-optimize-and-control-your-brain-chemistry-to-improve-health-and-performance">hubermanlab.com</a>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p> <p>ROKA: <a href="https://roka.com/huberman">https://roka.com/huberman</a></p> <p><strong>Timestamps</strong></p> <p>(00:00:00) Optimize Neurochemicals for Health</p> <p>(00:00:27) Neuromodulator Levels & 3 Daily Phases</p> <p>(00:05:07) Hormones Modulate Neuromodulators</p> <p>(00:06:56) Sponsor: Eight Sleep</p> <p>(00:08:13) Effects of Key Neuromodulators</p> <p>(00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine</p> <p>(00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)</p> <p>(00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure</p> <p>(00:19:18) Sponsor: AG1</p> <p>(00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation</p> <p>(00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine</p> <p>(00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine</p> <p>(00:28:05) Sponsor: ROKA</p> <p>(00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods</p> <p>(00:31:49) Serotonin Supplement: Myo-inositol</p> <p>(00:32:26) Using the Neurochemical Toolkit for Your Goals</p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/16)
Show Notes
In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
Eight Sleep: eightsleep.com/huberman
ROKA: roka.com/huberman
- (00:00:00) Optimize Neurochemicals for Health
- (00:00:27) Neuromodulator Levels & 3 Daily Phases
- (00:05:07) Hormones Modulate Neuromodulators
- (00:06:56) Sponsor: Eight Sleep
- (00:08:13) Effects of Key Neuromodulators
- (00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine
- (00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)
- (00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure
- (00:19:18) Sponsor: AG1
- (00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation
- (00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine
- (00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine
- (00:28:05) Sponsor: ROKA
- (00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods
- (00:31:49) Serotonin Supplement: Myo-inositol
- (00:32:26) Using the Neurochemical Toolkit for Your Goals
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals. </p> <p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/essentials-optimize-and-control-your-brain-chemistry-to-improve-health-and-performance">hubermanlab.com</a>.</p> <p><strong>Thank you to our sponsors</strong></p> <p>AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a></p> <p>Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a></p> <p>ROKA: <a href="https://roka.com/huberman">https://roka.com/huberman</a></p> <p><strong>Timestamps</strong></p> <p>(00:00:00) Optimize Neurochemicals for Health</p> <p>(00:00:27) Neuromodulator Levels & 3 Daily Phases</p> <p>(00:05:07) Hormones Modulate Neuromodulators</p> <p>(00:06:56) Sponsor: Eight Sleep</p> <p>(00:08:13) Effects of Key Neuromodulators</p> <p>(00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine</p> <p>(00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)</p> <p>(00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure</p> <p>(00:19:18) Sponsor: AG1</p> <p>(00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation</p> <p>(00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine</p> <p>(00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine</p> <p>(00:28:05) Sponsor: ROKA</p> <p>(00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods</p> <p>(00:31:49) Serotonin Supplement: Myo-inositol</p> <p>(00:32:26) Using the Neurochemical Toolkit for Your Goals</p> <p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>