Essentials: Control Your Brain Chemistry for Focus, Motivation & Well-Being

In this Huberman Lab Essentials (hubermanlab.com/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/episode/essentials-optimize-an….

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Timestamps

(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

Disclaimer & Disclosures (hubermanlab.com/disclaimer)

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