Controlling Your Dopamine For Motivation, Focus & Satisfaction 

When history looks back on this time....Mr. Huberman, you will be one of the names that changed the way people see the world. Thank you for your contribution to this world. Your reach and inspiration reaches so much further than you will ever know.

Practical summary: 1. Dopamine management - Abstain from or limit highly desirable activities for up to a month so the dopamine levels are replenished and the baseline dopamine release returns to normal - Peaks of dopamine decrease our baseline dopamine, required to general motivation and satisfaction with life. - Go for intermittent, random releases of dopamine - Don't bundle pleasurable activities with things you want to do (gym and music) - Flip a coin and choose how much pleasure bundling you'll do to the next activity - Otherwise the activity alone becomes less pleasurable 2. Direct practices - Cold water exposure - 2.5x increase and sustained for hours afterwards - Peaks - Chocolate - 1.5x - Sex - 2x (act and pursuit of it) - Nicotine - 2.5x - Cocaine - 2.5x - Amphetamine - 10x - Exercise - 2x (up to 2x, the more you enjoy it subjectively) - Coffee combined with another activity (coffee makes the dopamine release more effective) - Connection with other people 3. Mental strategies - Subjectivity, perception and belief - Hearing something that validates our belief about an activity, makes it more pleasurable - Journaling, thinking positively about something you remember or you're experiencing now releases dopamine - Learn to spike dopamine from effort - Don't spike dopamine prior to engaging in effort - Don't spike dopamine after engaging in effort - Learn to spike dopamine from effort itself.

I am amazed by the fact that this podcast is available for free, it is pure gold

1. Cold Water therapy effects on dopamine, adrenaline and nor adrenalin 2. Dopamine can be released in 2 ways: Local release and volumetric release 3. How pleasurable or satisfying you feel doesn't depend on peak level of dopamine. It depends upon difference in baseline level and peak level of dopamine. How you feel depends upon your previous level of Dopamine as compared to present level. Many drugs just increase both baseline level and peak level instead of increasing the difference between them. A big Dopamine release makes it more challenging to achieve higher dopamine release the next time. There should not be High level nor low level of Dpamine for long. 4.Just Increasing dopamine level will make us excited but that excitement will be for very less period of time 5. Chocolate increases Dipamine 1.5 times but it goes away in few seconds. Desire of sex or act of sex increases dopamine 2 times 6. Nicotene(smoked) increases dopamine 2.5 times above base line (Very short lived) 7. Amphetamine, Cocaine, Nicotine, Sex increases dopamine in everybody that takes them. Exercise, Hard Work and Studying increasea dopamine but it is subjective 8. After achieving something, Dopamine increases but after some time it falls down. It falls down even below the baseline. The extent it drops below the baseline is directly proportional to how high the peak was. After achieving something, if you feel preety happy, the dopamine will not fall that much but if you feel extremely happy, your dopamine will fall extremely after a day or two. (Eg:- Postpartum Depression). Anyway, we return to the baseline after some time. 9. If we continue to engage in something exciting regularly, after sometime it will be less exciting to us. 10. Some people release dopamine at higher level after a certain activity which deplete the releasable pool of dopamine. So, after sometime, dopamine falls below base level and it leads to a low feeling. Some people do the dopamine spiking activity again and again to bring back dopamine up to experience pleasure again since they are feeling low. But as we know, they have depleted the stock of releasable dopamine. The baseline begins to lower again and again. This is called ADDICTION and Addicted people don't feel pleasure at all. 11. Addiction is the progressive narrowing of things that bring you pleasure. If I am addicted to video games. I will feel happy in only playing it. I will not feel happy in exercise, study, social activity and my life will be ruined. After a some time, my system will stop releasing dopamine even after playing video games and nothing is left for me which can increase my dopamine. This is the start of depression. Spiking dopamine again and again is the main cause of decline in The baseline level. 12. If you experience a win whether it is school, sports or relationship; be highly careful about allowing yourself to experience a huge peak of Dopamine. 13. You kind of like exercise and to do exercise you increase dopamine by drinking energy drink and listen music to do exercise then you are increasing the number of conditions required to achieve the high level of dopamine by doing exercise. Don't use stimulants everytime you study or everytime you workout or anything in which you want to enjoy the process. Taking these stimulants (Music, energy drinks, Motivational reels) before the task will reduce the level of enjoyment and undermine the ability to stay motivated. The best way is to get excitement and motivation from the task itself whether it is Study or Workout. So. ENJOY THE PROCESS only. 14. Some Healthy ways to increase Dopamine so that the base level is maintained:: Cold water Therapy which increases Adrenalin and nor-adrenalin rapidly while dopamine shows gradual increase to 2.5 times above baseline and comes back to normal in 3 hours (Here there is a sustained increase instead of Rise and Crash) 15. If you work hard for the end result then the process will become very challenging. 1:39:02 is an amazing example. When someone gives reward or we reward ourself then we tend to associate our pleasure with reward rather than the work itself and if the reward is stopped, we lose interest in the process of the work. But again, Take a special care of not spiking dopamine just prior or even after to the effort. Learn to raise Dopamine from effort itself. 16. Example of Porn: Those who are indulged in it find it difficult to seek enjoyment in the productive process. Watching porn and Masturbation increase dopamine level⬆️ and then fall down very quickly⬇️⬇️⬇️⬇️⬇️ below base line . Now to raise dopamine level much higher is difficult to feel pleasure again.

I've hurt myself and others by not knowing these things. It's borderline criminal not to teach this stuff at school. Show a teenager this one video and their entire life could be different.

This is the highest quality science-based podcast in existence, hands down.

I did a 10 day meditation retreat and the difference was unreal. Everything looked brighter and shiny. Even the weeds in the cracks in the paving were beautiful

This man's existence has made my life significantly better than it would have otherwise been. Many thanks for making neuroscience accessible to laymen aficionados such as myself.

I am a 21 year-old engineering student from Madrid, Spain. This is unbelievably helpful. What a wonderful time we live in, that I can listen to a top-notch neuroscientist talk about perhaps the most important topic for me in this particular moment in my life. And all this from the comfort of my bedroom and for free. You, Sir, are one of a kind. God bless you and love you

So to recap.. 1) Don't trigger dopamine all the time, even if gained through various sources. Try to dopamine fast. 2) Cold showers can raise dopamine without the crash. 3) Don't layer in dopamine raising activities with things you want to get more motivated for. E.g Listening to music while working. 4) Don't reward yourself before or after hard activities, let the activity itself produce dopamine. Anything I missed?

How listening to this podcast boosts dopamine is unfathomable.

This is my first super chat. The amount of depth and knowledge about Dopamine is just insane. During covid era, I have been struggling with depression and had many suicidal thoughts its been three years still I couldn't achieve a state of calmness. Thanks to Quora I found out you (I am still a high school student ) Hope these podcasts never stop, love from India 🤗

Bro i know you dont know me but you changed my life. Saved it really. My adhd was eating me alive, i was an alcoholic, a junkie and i hated everything. Im sober now, and im in therapy….my family doesnt hate me anymore. Im actually liking life….idk anyway thank you so much. Your doing great work.

Your content is a game changer. Upon being prompted for a donation request I gladly sent the maximum amount, no questions asked. I wish you more success, Andrew. The human race needs what you have to offer.

Alhamdullilah, I find so much comfort in your humble transparency and straightforward nature

I'm a recovering meth addict...3 months Sober today! Thank You Doctor Huberman for giving me the tools necessary to get my "Happy" back. Your videos on addiction and dopamine have delivered the skills I desperately sought to remain an inspiration to those I deeply care for who still suffer from addiction and who WERE too scared to take the initial steps necessary to a longer, healthier and happier future. Seeing how much happier I am and how fast my life is blossoming at 44-after doing Meth Since I was 15-is blowing minds and helping people I know who had given up rethink they're potential. Your Amazing and I want to thank you for changing peoples lives in such a noble, infectious way. Sir you are a blessing! Thank you for saving my life!

1:45:25 How to attach pleasure to effort: "In those moments of the most instense friction you tell yourself this is very painful and because it's painful, it will evoke an increase in dopamine release later, meaning it will increase my baseline in dopamine, but you also have to tell yourself that in that moment you are doing it by choice and you're doing it because you love it."

Thank you so much. I am 18 years old, in college and am learning so much valuable information from your podcast. Your podcast really has really helped shape me into a more healthy person. I know you have separate videos covering the subject of marijuana, however I can’t help but point out it would be really interesting if you made a video talking about marijuana and it’s direct relation and effect to our dopamine and epinephrine levels. Thank you again :)!

I cannot BELIEVE this is a free resource. Your ability to teach and pass along information is the best I’ve ever seen. I can’t thank you enough for all that you do, Andrew!

This is the best podcast on the internet. Seriously, I can barely believe we're getting this for free. I can't say enough how much I've managed to change my health and my entire life through this podcast alone. I particularly loved the bit on caffeine. I was terribly unsure about caffeine in my life. Now I'm free to take it without stress! The coin flip tool to remove predictability is quite amazing as well!

Why is this info not taught to all of us at a school/university level? It is beyond my comprehension. Great work Dr.Huberman! Lots of love from India.

Through this podcast, I finally understand why everytime I play with my phone, I have no motivation to do anything else, I feel extremely low energy, that is because when I play with my phone , I experience Dopamine peak, so it is very hard to put it down.After I have to put the phone down, I experience dopamine drop, I feel worse. After I understand that, I have more motivation to leave my phone at home, I feel more motivated at work now. Thanks andrea, your podcast save a lot of people's life, I am so lucky to be one of them

This video is changing my life. Incredibly intelligent and informative. Pretty sure my entrapment in ADHD is going to change dramatically. I’ve been living all wrong.

Actions you can take from this Lecture: 1. Avoid dopamine layering with challenging activity: Entertainment (music, smartphone, etc), substance, and social stimulants. 2. Derive dopamine from effort itself not the reward after. 3. Try cold exposure therapy and/or intermittent fasting 4. Avoid dopamine spiking drugs, sugar and pornography.

I feel like these Monday drops are the glue that holds my life together.

Just this video alone rationalized my depression. I realize now I've been chasing that "dopamine hit" most of my young adult life. Thank you, Andrew Huberman and the neuroscience community.

This video could not have found me at a better time in my life, this is invaluable. Thank yo very much Andrew.

After listening to this podcast, I laced up my running shoes and went for a 1-hour run on the snowy former Berlin airport, -5 °C, no music and no podcast for the majority of it. I felt so damn frozen and but also so damn high and accomplished. Thank you so much Prof, for all the work you do, you are a great teacher.

Hubermanity. Giving life back to humans. Thank you. 🙇‍♂️

I love 1 hr or longer videos because they really go in depth into the matter

Jeeze, I was accidentally doing a fair amount of this back in my college years and I loved life, was so excited for the future, was proud of myself, was excelling, everything was great. Then I left college, and because I didn't know I was doing these, my baseline dopamine just dropped and dropped, drinking, eating, loud music, etc. Now I feel like I've been re-united with an old friend who made me feel the best I ever have. Thank you sincerely. This time I'm doing it on purpose, because I want to :)

Thankyou for your work, releasing this free of charge is a beautiful gift to the world that is changing lives, mine included.

Timestamps: • 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine • 00:04:48 Sponsors: Roka, InsideTracker, Headspace • 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators • 00:09:58 What Dopamine (Really) Does • 00:15:30 Two Main Neural Circuits for Dopamine • 00:18:14 How Dopamine Is Released: Locally and Broadly • 00:22:03 Fast and Slow Effects of Dopamine • 00:25:03 Dopamine Neurons Co-Release Glutamate • 00:28:00 Your Dopamine History Really Matters • 00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience • 00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines • 00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise • 00:46:46 Tool 4 Caffeine Increases Dopamine Receptors • 00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint” • 00:56:46 Your Pleasure-Pain Balance & Defining “Pain” • 01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine • 01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release • 01:15:28 Smart Phones: How They Alter Our Dopamine Circuits • 01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention • 01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection • 01:24:20 Caffeine & Neurotoxicity of MDMA • 01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits • 01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses • 01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine • 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation • 01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine • 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine • 01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours • 01:55:36 Pornography • 01:56:50 Wellbutrin & Depression & Anxiety • 01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning • 02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity • 02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am • 02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy • 02:08:20 Tool 14 Huperzine A • 02:10:02 Social Connections, Oxytocin & Dopamine Release • 02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application • 02:14:22 Zero-Cost & Other Ways To Support Podcast & Research

Thank you so much; this podcast has changed my life. I am a fifty-five-year-old woman who has been struggling with Parkinson's for over four years. Even though I've read and studied everything available on the subject, nothing has been as helpful as your podcast. I live in France and would love to see your work translated into French so I can share it. God bless you and your work!

Been on antipsychotics fot nearly three years, y'all should appreciate your chemicals, because without them, life is very hard. Happiness, purpose, mojo, connections, motivation, energy are just some of the things antipsychotics take away. You try and live without these human nessesities. Be grateful people.

This was the most constructive and eye opening 2 hours that i had in a long time

Maybe this explains why, after having some really good, highly productive days, I sometimes get single, really bad, depressive days where I don't wanna do anything.

Sir I have AdHd Im 30 years old and depressed for nearly over 10 years. Also having incredible pychic pains that I dont understand why. Learning from you changed my mind . God bless you all

As a pastor who struggles every week to study for my weekly sermons and other teaching a speaking engagements, this information is incredibly valuable to me. I am on a journey of trying to understand how to be motivated and develop healthier study habits. It is so challenging for me. However my calling depends on it.

Fascinating that so much of this seems to reinforce some eastern philosophy ideas - embrace the suffering of the moment for what it is, be comfortable with experiencing suffering as life is comprised of both suffering and joy... the goal is not to seek happiness in itself, but to let it emerge from the pursuit of meaningful / effortful things. The pursuit of pleasure / reward for its own sake is counter productive and ultimately self destructive. This reinforces Dr Gilbert's work on happiness as well.

In a world full of noise, this video is the real deal for getting your life together. The lessons hit deep and show you the way to become your best self. It's not just advice; it's a guide to dragging yourself out of the shadows and into your awesome potential. Dive in and let this be the start of your epic journey!

Dr. Huberman, thank you for existing and wanting to help humanity! I just discovered your channel and am extremely fascinated by all this helpful content you present! You explain concepts in a very clear and interesting way, also using recent studies from prestigious medical journals to present facts and ideas in non-biased ways, allowing us to utilize this information to improve our lives. Part of depression is not feeling any joy or motivation for anything (even for things that we once found enjoyable), because it's not engaging as it was before, and there's a lack of meaning or purpose behind it. Especially for high achieving people, always accomplishing at their highest level, and there's always that underlying question of "what's next?". Part of it is needing extremely high levels of a certain substance/drug/activity in order to feel joy and excitement, and if we can't feel that "high" anymore, then what's the point of wasting our time and energy searching for these highs that never last and these lows that only continue to worsen. Everyone experiences depression differently, some might feel persistent sadness and guilt, while others will feel baseline neutral to everything (even if its something considered pleasurable, like sex/alcohol/drugs/eating your favorite food, etc). Like you can literally get a high raise/promotion and still feel "meh" about it.

This was incredibly generous and packed with information. An online masterclass like this would be sold for hundreds of dollars, and you've shared it for free. Big gratitude.

I just increased my dopamine release by learning how to increase my dopamine release. Thanks Andrew

Thank you so much Dr. Huberman! I have adored your podcasts! Most content these days is built upon false narratives, and are largely people's opinions over fact. Thank you for being a tool for equalizing access to education. As someone who left school years ago, and didn't follow the path of academia, I am so so grateful that I can still learn and expand my mind through your podcasts. Thank you! keep doing what you do!

Listening to those who have reached the pinnacle of their fields is both humbling and inspiring.

I'm so inspired. I fed my 5 kids a low-sugar breakfast. I told them we are resetting our dopamine response by minimizing serum glucose spikes. They haven't talked to me in 3 days. Sooo... winning!! Thanks Doc!!

I am a 68 year old female. I was diagnosed with Parkinson's Disease in July 2022. My complaint of small writing got my family doctor's attention. I have stiffness and balance issues. I went to two different neurologists who had no information on something else other than sinemet. Its side effects compared to benefits are not worth taking! I am researching and embracing vitamins and minerals. That, and movement/balance PT has improved my quality of life. Not much info out there on dopamine and Parkinson's depletion of dopamine. Your info has given me a direction for research. Thank you for this (and other podcasts). Your examples are relevant and easy to understand. Brilliant.

Thank you Andrew and team. I have watched a small number of your videos and they are helping me to build a toolkit for myself to live well and thrive. Up until now I've been surviving and I want better for myself. I've realised that I'm otherwise in the dark. It strikes me that we've lost a lot of built-in wisdom from old generations lifestyles through our fast-paced and disjointed modern living. Your expertise and time to share the science behind thriving is a welcome antidote in a sea of confused misinformation and over-worked doctors. I am truly grateful. Thank you again.

I was always sleepy throughout the day and when I do take a nap, I would wake up with a headache which makes it hard to do any work that requires mental effort. I don’t have any faith but I tried the cold shower exposure + caffeine and some chocolate in the morning. Now I rarely get sleepy and noticed that I seem to have endless energy throughout the day. It was a life changing experience. I’ve been doing it for a few weeks now. So, thank you so much for this valuable information!

Everything you said today confirms many of my own experimentations with pleasure and dopamine. You will truly experience life the most if you don’t overindulge in the high dopamine behavior, also learning how to enjoy the process instead of the reward, and lastly to not expect a reward every time you work for it. Amazing, insightful, and so informative. You’re the best Andrew!

Going through a dip in motivation, this video was EXTREMELY helpful. For some reason, it feels like when you start understanding things about your brain and body at an intellectual level something clicks in you... Something that somehow helps...!

"Enjoy the suck"- Uncle Sam. A decade after hearing that, I realize it relates to dopamine modulation through the focused intent to try and enjoy anything one feels that they want to do, or must do, in life.

I really believe this and the interview with David Goggins are the Huberman Lab's best videos, and I've seen hundreds of his videos...every second of it is a treasure. Thank you!!!

I've had a dopamine release, listening this. It's a priceless podcast. Thank you so much for doing it.

This episode is far better than any other motivational video I came across on RU-vid. Keep doing what you're doing Dr. Huberman. You're positively impacting many people's lives with this content.

Have you ever studied a human who is a devot catholic on regarding dopamine. As I myself is a practising catholic i often felt the daily time I spend with God by prayer gives me a sense of dopamine as you mentioned. I do have other dopamine hits ,which everyone have or which is very common like a coffe ,working out or chocolates; which tend to go away after a while.. but with Jesus ,I felt I am getting adequate level of dopamine. I felt that because i was not religious or practising in between for a while and came back..I got that sense of dopamine or happiness back in track..eventhough i tried my other ways, which doesnt have a good effects on me. I would like to see if there are some research done o this way ?? Nice lecture.. learned a lot.thanks

You could read the "Ithaca poem" by Kavafis. It tells how the journey has more value and you have to enjoy it, because it's more important than the goals (Ithaca)

Just to recap for the people who don't have time to go through whole thing: 1. go through whole thing it's pure gold 2. Thank you Andrew, you are the best there is!

I got in the habit of exercising first thing in the morning. It was my favorite part of the day. Big energy drink, playing my favorite music, jogging by the water maybe some weightlifting. I’d feel great during, flooded with ideas and inspiration, but then afterwards When it came time to sit down at my computer and do some work for the day i’d feel a bit…uninspired, burned out. I never put two and two together because I’ve only heard exercise is supposed to be healthy and great for mindstate. But I think I may have just had a realization, need to shift my schedule around and save some dopamine for mental effort as well.

I experienced alot of what he's describing when I went through army basic training in 2010, after about 3 weeks us guys routinely started singing our favorite songs because of how much we missed just basic things like music, at week 15 we were allowed to order pizza and relax for the first time in what seemed like eternity, I'll never forget that feeling

I have Hypothyroidism and will stop medication (L-thyroxine) for the next two weeks for my scan, and am currently addicted to my phone (9 hrs+ average screen time). With this information I could expect and leverage the side effects in the next two weeks, and now understanding how I could control my addiction tendencies will help me get thru this. Thank you sir.

i wanted to leave a very important message here to myself i had given up from trying to quit my addiction after failing for years of thinking and working and trying everything i could to stop.i can't even say what it is because i am embarrassed 17 years later and 2hours of a legendary podcast i today on 17th of June saturday 2023 8:43pm i have managed to control my brain for an entire week with nothing but willpower and i feel i can never fail i will continue to update andrew thank you for blessing our lives with your knowledge

As someone who was using vvyanse, weed, nicotine, caffeine, and seratonin/dopamine meds daily to overcome my absolute loss of motivation and severe depression, this is genuinely life changing even just from a mindset perspective. Even at the absolute minimum that I've taken away from this video, I feel renewed knowing that I have more control over my drive than I ever thought. This has given me hope, and I thank you.

Hello Dr. Hurberman. I've suffered from depression and anxiety for 10 years. Lots of ups and downs. I have watched some of your cold water therapy. Been FF going cold showers twice a day. I started with cool water eventually working into just cold showers. I'm slowly moving to cold baths. I've been working on other videos too. You have helped me learn to even out my moods . Thank you so much.

That was absolutely enlightening. I had an idea how my bad addictions worked in the past, alcohol, weed. Or current, caffeine. But now I also understand so much more about my good addiction, rock climbing. I used to drink a coffee before climbing, but kind of felt it was not good, there was something off. I now drink one once in a while. Same with using my phone in between climbs. This episode has put these two behaviours in so much light. Amazing.

Dr. Huberman, basing on the several recent episodes, I've come to an understanding that if one would eliminate activities that make the brain release high portions of dopamine for 40 days and more, dopamine receptors would eventually start to respond to lower portions of dopamine. Then, later on, previously boring activities would start to be perceived by the brain as interesting ones and they would become higher dopamine activities, therefore, mitigating ADHD symptoms and making focusing on them easier. In other words to be able to love doing hard things that are good in the long perspective, one must get rid of short-term gratification activities. Is this correct? EDIT. I wrote this comment as soon I saw the video released hoping my question would be noticed, because as far as I've noticed Dr. Huberman answers questions in the comment section on the day of release of a video, so I did not watch the video then. The answer to my question, and other similar questions below, is at 1:05:32 .I hope it helps. Keep up the search for knowledge and do not give up, you all. Thanks to Dr. Huberman.

I'm not exaggerating when I say this: This video will change my life forever. And I will never be able to thank you enough for it.

I am a PhD student from Germany. First I want to say thanks for all the efforts you made for the podcast. I know it is one thing to understand scientific research results, it is another thing to explain in a easy way to people not in this field. But Andrew nailed, I can easily understand all the contents he said and I really like how he put everything in a smooth logic flow. This podcast is a masterpiece. I feel so lucky that I find this podcast.

I can listen to him forever 😌 As a teacher, I found a lot of useful information. Completely clear and precise, capturing important nuances as much as possible, considering how complex and multifaceted neuroscience is. Helps to systematize existing knowledge. And this sweat voice... makes it more enjoyable 👍

Professor Andrew is like a book you have to read more than once ❤

I spent most of my research career studying dopamine and the N-S pathway as an in vivo electrophysiologist. This is an excellent and easily digested overview/review. I'm currently retired from science, but am doing literature reviews on the neuroscience of "creativity"

This gave me so much insight on the biology and reasons for my lows. I quit smoking weed 3 months ago because I wanted to become a better version of myself. I keep trying to compare experiences to that high. It results in me not enjoying other activities. So now that I have this understanding I can better navigate my life and become more happier and motivated. Thank you!!!

Thank you so much ❤ You are literally saved my life and existence. I was struggling with ADHD whole my life, and fortunately to youtube algorithms I find your channel, where I can explore the ways how to improve the quality of my life. Thank you so much, Andrew! Absolutely amazing work!

Late to this, but this content is a total game changer for me. Was struggling what the heck was wrong with my brain. Super grateful for your work, it's not much but hope this tiny support helps. And definitely subscribing!

Professor, I love the way you explain things in a way that both people who are really interested in neurobiology and the people who are not can understand. I am grateful for the effort, time and energy (probably tears too) you put into this podcast. World needs more people like you.

I just got dopamine release just by learning valuable information like this.

Thank you for the abundance of knowledge and support! Something that I would really enjoy diving deeper into is impulsivity. Why people with ADHD are so impulse-prone and how can we manage life without self sabotage 😬 Thanks again ✌️

Every time I watch a Huberman video, I feel like I just got an entire semester of knowledge in 2- 3 hours! He is a national treasure!

I had always felt that drop after a high of accomplishing - I could never understand it before this. Below baseline makes so much sense - thank you!

What a Life Changing Piece of Information that is available for FREE on the internet ! Thank you Mr.Hubberman

I just have one word to say "mind-blowing",

wow, i'm currently doing a bachelors in psychology at uni and I feel like I've just sat down for a zoom lecture with a top quality professor. very good and very appreciated

Me: motivated to clean my room My mom: "go clean your room" My dopamine: drops immediately

This is gold. For those electrical engineers out there, I've came up with a boost converter circuit analogy for the dopamine system. Input Voltage (from Current Limited Voltage Source) -> Dopamine baseline Input Capacitance -> Dopamine storage element in organism Voltage Source Current Limit (connected to input) -> determines the rate of charge (dopamine) restore in the Input capacitance or equivalently, how quickly dopamine baseline is restored Output Voltage -> Level of Motivation / Drive / Happiness Main Transistor Duty-Cycle -> controls the spike of voltage on output (Level of Motivation / Drive / Happiness), controlled by our nervous system Inductor -> determines how sensitive will be duty cycle changes (resulting increase in Motivation) Using the model (Examples): 1) Effect of cold exposure -> increases the voltage on input source 2) Effect of dopamine spike as a reward for something -> Depletes the stored charge (dopamine) in the input capacitor, which results in the temporary input voltage decrease (baseline drop). This happens since the voltage source is current limited (dopamine production / rate of restore is limited).

The clarity received by listening to this discussion are invaluable and deeply appreciated!!

I have misused pleasures throughout my life, without knowing that it could inflict this damage to my reward pathway. Thank you Andrew, this is godsent

I generally don't comment on any videos but I have to say that this work by Andrew Huberman is pure gold. It gave me a fresh perspective towards my life and the things that are going on. Moreover, this video came at a time when I was not miserable but kind of not able to figure out what I enjoy doing, what I really wanted and I am in a downward spiral in my life because I don't find anything meaningful or just feel purposeless most of the time. I do understand that I am spiking my dopamine right now saying all this but I would definitely implement whatever is being advised here and see what works for me. It's like controlling the very processes that lead to how we feel, what we do, ultimately shaping our lives and if such a thing can be done for the betterment of us then why not!

Practise generating feeling of extreme enthusiasm and excitement (aka release dopamine) whenever (1)friction arises in mind and (2) you overcome the friction and start the task. Over a period of time your mind will link and relate friction with excitement making it easier for you to overcome friction and feel excited to do the tough tasks. Second lesson is to keep overall dopamine baseline level constant. Don't indulge too much in frivolous activities that give you a dopamine spike. Dopamine spikes exhaust and deplete dopamine production because at a time there is only so much dopamine your body can produce. Hence you will not get dopamine high for other necessary activities as dopamine production capacity is exhausted and depleted in body. You feel demotivated to do important tasks as your body is now not able to produce more dopamine for you to get started. Formula of success: Don't waste dopamine in mindless entertainment but keep it reserved for linking friction and stress with excitement and enthusiasm. If you can make this a habbit all stressful tasks will then start appearing exciting

I genuinely think that this (Huberman Lab) is the best podcast that we have right now

It's your belated happy Birthday Dr. Andrew you are the best. You helped so many people including me. I feel my dopamine spiked when I saw you have a new episode.❤❤❤

WOW! What we traditionally refer to as the highs and lows of everyday life, and the why of the swinging feelings, explained scientifically. Dr. Huberman, you are a gem to our generation!! I LOVE your podcasts! Thank you very much!!!

As a former video game addict, I thank you for this video. I've been wondering why i'm so unmotivated and this explains a lot.

This is by far the most important Video, i have ever seen on YT.

Being a musician, and needing to "access" my dopamine "as and when" I need to, this podcast was a brilliant addition! Seems to be the same as mastering your "work-rest" cycles ... equilibrium! Brilliant work, so detailed!

"Try removing multiple sources if dopamine release...from activities that you want to enjoy." That was awesome, thank you for the hard work you put into these podcasts. They are so helpful.

How many of you, at some level, already knew some of things from experience and after watching this video got the scientific validation?

This video changed my life🙏🏼🙏🏼Thank you Andrew Huberman you are a great human being for sharing your knowledge. Keep doing it and improving peoples lives😊😊

What makes me cringe is that this information is not taught in school. I am 48 years old and am only learning this. Absolutely mind-blowing. Very well explained. CHEERS Andrew!

I was reading Unbroken, the story about the U.S. military airmen who were stranded in the Pacific during WWII. There's a short passage about when they drifted into the doldrums after weeks on the raft. Instead of writing, "We were in a torturous hell, starving and not going anywhere," he describes it as one of the most peaceful serene moments of his entire life. I can't help but think at that point they had been so bereft of any dopamine-rewarding anything for so long that they were perfectly honed to appreciate the extreme stillness of that moment.