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  • Key Takeaways
  • Protocols
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Mental Health
2 Min Read
Last Updated: 12.06.23

Optimize & Control Your Brain Chemistry to Improve Health & Performance

Huberman explains the biological roles of dopamine, epinephrine, serotonin, and acetylcholine. These neuromodulators impact mental states, behavior, and well-​​being. Heprovides a science-​​supported toolkit of behavioral, nutritional, and supplementation tools to enhance these brain chemicals.

Key Takeaways

High level takeaways from the episode.

Not getting sufficient sleep duration prevents the body and brain from transitioning through all the different aspects of fuel utilization, which can impact emotional stability and glucose metabolism during wakefulness.

Neuromodulators are chemicals that influence the activity of neural circuits

  • Four key neuromodulators: dopamine, epinephrine (adrenaline), serotonin, and acetylcholine

Phase 1 (0–9 hours after waking): dopamine and epinephrine dominate

Phase 2 (9–16 hours after waking): serotonin levels increase

Phase 3 (17–24 hours after waking): chaotic levels of neuromodulators during sleep

Hormones can change the identity of cells, genes, and proteins

  • Example: Puberty — testosterone and estrogen are released, transforming the body and brain

Hormones can have slow, long-​​lasting actions or fast actions

  • Example: Adrenaline (epinephrine) — fast action, increases heart rate, changes blood flow, and alters vision

Hormones can impact neuromodulators (dopamine, serotonin, epinephrine, and acetylcholine)

  • Testosterone generally increases dopamine
  • Corticosterones (like cortisol) generally increase epinephrine
  • Oxytocin and prolactin generally increase serotonin

Misconception: Dopamine is about pleasure, when it’s actually about motivation and pursuit of goals

Epinephrine and norepinephrine: Generate energy and baseline level of activity

  • High levels: Feel agitated, want to move, can’t shut down thinking
  • Low levels: Less physical and mental energy

Epinephrine is manufactured from dopamine

Epinephrine (Adrenaline)

  • Increases energy and state of readiness
  • Activates the immune system
  • Released during stress

Serotonin

  • Creates states of contentment, happiness, relaxation, and relief from pain
  • Associated with satiety and feeling of having enough

High levels of serotonin: sedation and lack of motivation

  • Low levels of serotonin: agitation and stress

Acetylcholine

  • Associated with focus, learning, and encoding new information (neuroplasticity)
  • Can be released during calm states, such as when focusing on a newborn child

Sunlight exposure in the early part of the day (within the first 3 hours of waking) sets in motion biological cascades that trigger dopamine release and increase dopamine receptors

Regular ingestion of caffeine (100–250mg) increases the number of D2 and D3 dopamine receptors

  • Immediate effects: increased adrenaline and epinephrine, decreased adenosine (feeling less sleepy)
  • Long-​​term effects: increased number and efficacy of dopamine receptors

Eating Tyrosine-​​rich foods can increase dopamine synthesis

  • Be cautious if taking drugs that manipulate dopamine pathways (e.g., for Parkinson’s or depression)
  • Examples: meats, Parmesan cheese, some vegetables

Mucuna pruriens, L‑Tyrosine, Phenylethylamine are supplements that can increase dopamine.

Cold showers or cold water immersion can be used to increase dopamine and epinephrine

  • Duration can vary from 1 to 10 minutes depending on individual’s cold adaptation
  • Can be used as a tool to maintain dopamine levels when coming off drugs that increase dopamine

B vitamins, particularly B6, can reduce prolactin levels, which can help maintain dopamine levels

  • Be cautious about taking excessive levels of B6, as it can cause peripheral neuropathy

Avoid bright light exposure to eyes between 10:00 PM and 4:00 AM (or 17–24 hours after waking up)

  • Bright light exposure during this time can reduce dopamine levels by activating the habenula

Physical activity increases epinephrine levels

  • Exercise early in the day for more energy throughout the day

Caffeine increases epinephrine

  • Best to consume 90–120 minutes after waking to avoid afternoon crash

Increasing acetylcholine levels during learning can improve focus and retention

Foods high in choline (beef liver, eggs, beef, soybeans, chicken, fish, mushrooms, kidney beans, and other vegetables) can help support acetylcholine synthesis.

Alpha GPC and Huperzine are supplements that can increase acetylcholine.

Protocols

Science-​​based tools and supplements that push the needle.

Protocol for Adjusting Sleep Schedule

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Choline Rich Foods for Acetylcholine Synthesis

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Behavioral Tools for Increasing Serotonin

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Supplements to Increase Serotonin

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High Tryptophan Foods for Increasing Serotonin

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Foundational Protocols for Maintaining Baseline Dopamine

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Cold Exposure for Increasing Dopamine for Long Periods

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Prescription and Over-​​the-​​Counter Supplements for Increasing Dopamine

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Effortful Activities for Dealing with Amotivation and Procrastination

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Protect Intrinsic Motivation

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Source

We recommend using this distillation as a supplemental resource to the source material.

  • Optimize & Control Your Brain Chemistry to Improve Health & Performance

    Huberman Lab #80

    Huberman discusses the roles of dopamine, epinephrine, serotonin, and acetylcholine in mental states and behaviors, and how to enhance brain chemicals for well-being.

Full Notes

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