One Line
Dopamine levels can be modulated by activities such as cold water exposure, maca root, Huperzine A, PEA, L-tyrosine, and quality social interactions.
Key Points
- Dopamine is a powerful neurotransmitter that affects movement, mood, and motivation.
- Cold water exposure and intermittent fasting can increase dopamine levels.
- Substances such as caffeine, chocolate, sex, nicotine, cocaine, and amphetamine can affect dopamine levels.
- Quality social interactions can help control and modulate dopamine levels.
- L-Tyrosine and Macuna Pruriens are supplements that can increase dopamine levels.
- Melatonin, Huperzine A, and PEA are compounds that can increase dopamine levels.
Summaries
264 word summary
Dopamine is a powerful neurotransmitter that affects movement, mood, and motivation. It can be increased by activities and substances such as chocolate, sex, nicotine, cocaine, amphetamine, and exercise, as well as caffeine and plant-based compounds. Addiction and dopamine depletion can lead to a progressive narrowing of the things that bring pleasure. In moderation, engaging in activities that evoke dopamine can be beneficial. A study found that cold water exposure can increase dopamine and norepinephrine levels, similar to the effects of cocaine. Intermittent fasting is a popular tool to learn to attach dopamine to effort and strain instead of a reward. Macuna Pruriens is a supplement to increase dopamine levels, but users may experience a crash or reduction in baseline dopamine afterwards. Maca root and cold water exposure can reduce cortisol levels, which indirectly affects dopamine levels. Huperzine A and PEA can increase dopamine levels; 500 milligrams of PEA with 300 milligrams of Alpha-GPC should be taken, but only after consulting a doctor. Oxytocin release, triggered by close social connections, is connected to dopamine release. L-tyrosine can increase dopamine levels within 45 minutes, but it should be used sparingly and those with pre-existing dopaminergic conditions should not take it. Melatonin decreases dopamine levels and bright lights between 10:00 p.m and 4:00 a.m can also reduce dopamine levels.
Engaging in quality social interactions can help modulate dopamine levels. To support Huberman Lab, subscribe to YouTube, Apple and Spotify, leave reviews and comments, donate to www.hubermanlab.stanford.edu/giving or support the podcast at www.patreon.com/andrewhuberman. Get 20% off high quality supplements at www.T-H-O-R-N-E.com/u/huberman, and follow us on Instagram and Twitter.
583 word summary
Engage in quality social interactions to modulate dopamine levels. Show support for Huberman Lab by subscribing to YouTube, Apple and Spotify, and leaving reviews and comments. Donate to Huberman Lab at www.hubermanlab.stanford.edu/giving or support the podcast at any level at www.patreon.com/andrewhuberman. Get 20% off high quality supplements at www.T-H-O-R-N-E.com/u/huberman, and follow us on Instagram and Twitter.
Maca root and cold water exposure reduce cortisol levels, indirectly affecting dopamine levels. Huperzine A and PEA increase dopamine levels; take 500 milligrams of PEA with 300 milligrams of Alpha-GPC, but consult a doctor first. Oxytocin release, triggered by close social connections, is connected to dopamine release. L-tyrosine increases dopamine levels within 45 minutes of ingestion, but should be used sparingly and those with pre-existing dopaminergic conditions should not take it. Melatonin decreases dopamine levels and bright lights between 10:00 p.m and 4:00 a.m can also reduce dopamine levels.
Fasting has been used for centuries to reap its rewarding properties and increase dopamine release. Eating highly palatable foods can make whole foods less enjoyable, but even a few days without them can make them delicious again. Pornography can negatively shape real world romantic and sexual interactions, while Wellbutrin can be used to increase dopamine levels to treat depression and quit smoking. Macuna Pruriens is a supplement to increase dopamine levels, but users may experience a crash or reduction in baseline dopamine afterwards.
It is important to understand the positive and negative effects of rewards when it comes to behavior. Intermittent fasting is a popular tool to learn to attach dopamine to effort and strain instead of a reward that naturally evokes dopamine release. A study published in the European Journal of Applied Physiology found that cold water exposure, popularized by Wim Hof, can increase dopamine and norepinephrine levels, similar to the effects of cocaine. Safety is important when engaging in cold water exposure and people should become familiar with the experience.
In moderation, engaging in activities that evoke dopamine can be beneficial. Examples include exercise, coffee, chocolate, and sex. Drugs of abuse should be avoided. Caffeine can increase the density and efficacy of dopamine receptors, and yerba mate may provide a dopamine increase and neuroprotective properties.
Addiction and dopamine depletion can lead to a progressive narrowing of the things that bring pleasure. To replenish dopamine, activities should be engaged in either cold turkey or through tapering. Dopamine is a neurotransmitter that motivates us to seek resources and reward. When an activity or substance causes a spike in dopamine, the levels drop afterwards due to lack of dopamine. If people become addicted to something, they often experience little pleasure due to depleted dopamine. Dopamine is a powerful neurotransmitter that affects movement, mood, and motivation. It can be increased by activities and substances such as chocolate, sex, nicotine, cocaine, amphetamine, and exercise. Caffeine can also increase dopamine levels modestly. An individual's experience of life, motivation and drive depend on dopamine levels and peaks.
Dopamine works through G-protein coupled receptors and operates on two spatial scales: synaptic and volumetric. Low dopamine leads to lack of motivation while high dopamine increases motivation. It is released into the brain all the time as "tonic release" and peaks during pleasurable experiences as "phasic release".
Behaviors, food, drugs, caffeine, pornography and plant-based compounds can affect dopamine levels. We'll explore how these influence dopamine schedules and neural circuits, as well as explore potential for dopamine-induced addiction. Finally, we'll discuss a study that showed cold water exposure can lead to long-term increases in dopamine without drugs.
1482 word summary
We're discussing the biology and psychology of dopamine, exploring how our actions and thoughts influence it. Professor Andrew Huberman of Stanford School of Medicine introduces the Huberman Lab Podcast, where science-based tools for everyday life are discussed. We'll focus on motivation, desire, craving, and satisfaction, as well as potential for dopamine-induced addiction. We'll look at a study that showed cold water exposure can lead to long-term increases in dopamine without drugs.
We'll discuss how behaviors, food, drugs, caffeine, pornography, and plant-based compounds can affect dopamine levels. Neural circuits and dopamine schedules will also be explored. We thank sponsors Roka and Logitech for their support. Logitech is hosting an upcoming event on September 30th 2021 at 3:00 pm Eastern, discussing neuroplasticity and its applications for teaching and learning.
Finally, we'll talk about dopamine's role in the neurobiology literature. It's released into the brain all the time as "tonic release", and peaks during pleasurable experiences as "phasic release". This peak influences how we generally feel and is important for motivation. Dopamine is a critical neurotransmitter in the brain, playing an important role in movement, motivation, drive, and craving. It modulates neural circuits and affects time perception, and can be adaptive when accessed at different timescales. Two main neural circuits are responsible for movement and motivation/craving - the mesocorticolimbic pathway, which includes the nucleus accumbens and prefrontal cortex, and the nigrostriatal pathway connecting the substantia nigra to the dorsal striatum.
Dopamine is unique in that it works through G protein-coupled receptors, and operates on two spatial scales: synaptic and volumetric. It can control gene expression, changing how a cell behaves and responds to signals. Low dopamine leads to lack of motivation, while high dopamine increases motivation. To better understand the biology of dopamine and gain control over your own dopamine release, it is important to understand the schedules and kinetics around dopamine.
Your experience of life, motivation, and drive depend on your relative dopamine level and previous dopamine peaks. A "dopamine hit" is used to describe an increase in dopamine when you do something you like, but this doesn't account for varying levels of enjoyment depending on your baseline level of dopamine. Your dopamine history really matters. Dopamine is a powerful molecule that affects movement, mood, and motivation. Its levels can be affected by activities and substances, such as chocolate, sex, nicotine, cocaine, amphetamine, and exercise. In the 1980s, an outbreak of Parkinson's Disease in a young population was caused by mistakenly consuming the drug MPTP. Caffeine can also increase dopamine levels, although modestly compared to other substances. Regular caffeine ingestion has been shown to increase the number of dopamine receptors, allowing for a greater response to dopamine. My own experience with the antipsychotic drug Thorazine showed me the profound effects dopamine can have. This inspired me to think more carefully about maintaining dopaminergic neuron health, which is especially important for those with Parkinson's or Lewy Body Dementia. Dopamine is a neurotransmitter that motivates us to seek resources and reward. When we find something we like, dopamine is released, but then returns to a lower level than before, so we will continue to search for more. Dr. Lembke explains that there is a pleasure-pain balance governed by dopamine. When an activity or substance causes a spike in dopamine, the levels drop afterwards due to lack of dopamine. If people become addicted to something, they often experience little pleasure due to depleted dopamine.
Addiction and dopamine depletion can lead to a progressive narrowing of the things that bring pleasure and a threshold of low dopamine where one can no longer get pleasure from anything. To replenish dopamine, activities should be engaged in either cold turkey or through tapering. If there is a clinical need for medication, it should be pursued. An example of this is a friend of the speaker who experienced depression, low concentration, and was about to be treated for ADHD, but after a 30-day fast from video games, social media, and phone, he was doing far better. Engaging in activities that evoke dopamine can be beneficial in moderation. It is important to not expect or chase high levels of dopamine release every time, instead opting for an intermittent release. Examples include exercise, coffee, chocolate, and sex (provided it is consensual and age-appropriate). Drugs of abuse should be avoided. To maintain healthy dopamine levels, varying the amount of dopamine you experience with each engagement in an activity is recommended. Additionally, one can flip a coin before engaging in activities to help avoid distraction. Smartphones can disrupt dopamine circuits, leading to depression and lack of motivation. Caffeine can increase the density and efficacy of dopamine receptors, and yerba mate may provide a dopamine increase and neuroprotective properties. Amphetamine and cocaine can limit brain's ability to promote structural plasticity, while caffeine increases the toxicity of MDMA receptors. Cold water exposure, popularized by Wim Hof, can increase dopamine and norepinephrine levels. A study published in the European Journal of Applied Physiology found that dopamine levels rose to 2.5 times the baseline, similar to the effects of cocaine. Safety is important when engaging in cold water exposure and people should become familiar with the experience. Intermittent fasting is a popular tool to learn to attach dopamine to effort and strain, as opposed to a reward that naturally evokes dopamine release.
Cold water exposure has been used for centuries and is regaining popularity due to the "Iceman" Wim Hof. Ingesting substances to increase dopamine can be beneficial in some cases, but should be done with caution as it can lead to a blockade of neuroplasticity.
A study looking at people exposed to water at different temperatures found that upon entering cold water, adrenaline and noradrenaline levels rose immediately, as well as cortisol levels which were transient. Dopamine levels rose slowly and reached levels as high as 2.5 times the baseline, comparable to what one sees from cocaine. This explains why people report positive mental and physical effects after cold water exposure.
It is important to understand the positive and negative effects of rewards when it comes to behavior. Hard work is made more challenging when a reward is expected at the end, as it changes our perception of time. We can access this pleasure from effort aspect of our dopaminergic circuitry, but there are things that can prevent us from doing so. Intermittent fasting is a popular tool to learn to attach dopamine to effort and strain instead of a reward that naturally evokes dopamine release. Fasting has been used for centuries to reap its rewarding properties. Autophagy, insulin sensitivity, and glucose management are all improved. Dopamine release is higher after deprivation, motivating us to seek and ingest food. Validation of pre-existing beliefs can also activate dopamine circuits. Eating highly palatable foods can make whole foods less enjoyable for a while, but even a few days without them can make them delicious again. Pornography can negatively shape real world romantic and sexual interactions. Wellbutrin can be used to increase dopamine levels to treat depression and quit smoking. Macuna Pruriens is a supplement to increase dopamine levels, but users may experience a crash or reduction in baseline dopamine afterwards. Finally, l-Tyrosine is a supplement used to increase dopamine levels with specific dosages and duration of effects. L-tyrosine is an amino acid that increases dopamine levels within 45 minutes of ingestion. It should be used sparingly as there can be a crash after the dopamine levels peak and those with pre-existing dopaminergic conditions should not take it. Melatonin is not thought to affect the dopamine pathway, but a 2001 study showed that it does decrease dopamine levels. Viewing bright lights between 10:00 p.m and 4:00 a.m can also reduce dopamine levels for several days, so avoiding melatonin supplementation and dimming the lights at night are recommended for maintaining healthy levels of dopamine.
Huperzine A and PEA (found in chocolate) are compounds that increase dopamine. Taking 500 milligrams of PEA along with 300 milligrams of Alpha-GPC taps into the dopaminergic and cholinergic circuits, but consulting a doctor is advised. Oxytocin release, triggered by close social connections, is connected to dopamine release and oxytocin affects the dopamine pathway, not the serotonergic pathway as traditionally believed.
Maca root and cold water exposure indirectly influence dopamine by reducing cortisol levels. The key takeaway is to engage in quality social interactions to control and modulate dopamine levels. To modulate dopamine levels, engage in quality social interactions. Show your support for the Huberman Lab by subscribing to our YouTube channel and leaving a comment or suggestion for a guest or topic. Also, subscribe to us on Apple and Spotify and leave a review on Apple. Visit www.hubermanlab.stanford.edu/giving to make a tax deductible donation, or visit www.patreon.com/andrewhuberman to support the podcast at any level. For high quality supplements, visit www.T-H-O-R-N-E.com/u/huberman and get 20% off. Lastly, follow us on Instagram at Huberman Lab and on Twitter at Huberman Lab.
4192 word summary
Subscribe to our YouTube channel and leave a comment or suggestion for a guest or topic you'd like us to cover. Don't forget to also subscribe to us on Apple and Spotify, and to leave a review on Apple. Support us by checking out the sponsors mentioned at the beginning of the podcast. If you would like to support the Huberman Lab research, visit www.hubermanlab.stanford.edu/giving to make a tax deductible donation. Visit www.patreon.com/andrewhuberman to support the podcast at any level. For high quality supplements, visit www.T-H-O-R-N-E.com/u/huberman and get 20% off any of those supplements. Lastly, follow us on Instagram at Huberman Lab and on Twitter at Huberman Lab. Engage in pursue quality, healthy social interactions to control and modulate dopamine levels.
The key takeaway is to engage in quality social interactions to control and modulate dopamine levels. I have focused on things that directly influence the dopamine pathway and circuitries, as well as those that stimulate these pathways and circuitries.
However, there are indirect influences, such as Maca root, which increase dopamine through reducing cortisol levels. Cold water exposure is another example that leads to significant and sustained increases in dopamine production.
Understand that your current and previous levels of dopamine are influencing your dopamine levels going forward. With the understanding of the mechanisms and tools available to tap into the dopaminergic system, you should feel more in control of your dopamine system. Social Connections, Oxytocin & Dopamine Release
Rob Malenka, a colleague of mine at Stanford’s Department of Psychiatry, made an interesting and important finding a few years ago. Oxytocin and social connection directly stimulates the dopamine pathway. This contradicts the traditional belief that oxytocin influences the serotonergic pathway, which is associated with feeling good in the present moment.
However, a 2017 paper published in Science titled "Gaining of Social Reward by Oxytocin in the Ventral Tegmental Area" showed that oxytocin release is connected to dopamine release. This makes sense, as social connections are important for any species' evolution. Oxytocin release can be triggered by close social connections, such as romantic relationships, parent-child relationships, and even just distant friendships. Skin contact is not necessary for oxytocin release. Huperzine A is a lesser-known compound gaining popularity as a nootropic for increasing dopamine. It increases acetylcholine transmission, which leads to increases in dopamine in the medial prefrontal cortex and hippocampus. PEA (phenethylamine) is another compound that increases dopamine, found in chocolate. Taking 500 milligrams of PEA along with 300 milligrams of Alpha-GPC is a way of tapping into the dopaminergic and cholinergic circuits. However, it is important to consult a doctor and understand how compounds function before consuming them. Avoiding Melatonin Supplementation & Light 10pm-4am
A 2001 study by Nishiyama found a statistically significant decrease in dopamine levels 60 minutes after melatonin administration. Research conducted by Dr. Samer Hattar and David Bersin has also shown that viewing bright lights between 10:00 p.m and 4:00 a.m can reduce dopamine levels for several days. Therefore, dimming the lights at night and avoiding melatonin supplementation, if possible, is recommended for maintaining healthy levels of dopamine.
Dr. Matt Walker, a sleep expert from University of California, Berkeley, has generally stated that the use of melatonin, except for treating jet lag, is not a good idea. Melatonin is not often thought of as impacting the dopamine pathway. L-tyrosine is an amino acid precursor to l-DOPA and is commonly taken to increase energy and alertness. A 1983 study showed that L-tyrosine increases dopamine levels within 45 minutes of ingestion, and that tryptophan does not have the same effect. It is important to note that those with pre-existing dopaminergic conditions should not take L-tyrosine, as it may have adverse effects. Furthermore, it should be used sparingly as there can be a crash after the dopamine levels peak. Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity
Macuna Pruriens is a supplement used to increase dopamine levels without the use of prescription pharmaceuticals. It is the precursor to dopamine, and its effects are similar to l-DOPA, including reducing symptoms of Parkinson's disease and prolactin hormone levels. Macuna Pruriens can also increase sperm concentration, quality and motility.
Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning
Macuna Pruriens can increase dopamine levels, resulting in increased drive and enthusiasm. However, after the drug wears off, users may experience a crash or reduction in baseline dopamine. (1:56:50) Wellbutrin & Depression & Anxiety Details: Increasing levels of dopamine is desirable and advantageous in the drug Welbutrin (bupropion). It was developed as an alternative treatment for depression because SSRI, selective serotonin reuptake inhibitors, can cause side effects. Wellbutrin can increase motivation and craving, but also increase anxiety. It should be used with a clinician's guidance to find the correct dosage. It can be helpful for depression and quitting smoking.
Summary: (1:55:36) Pornography Details: Accessibility and intensity of pornography can negatively shape real world romantic and sexual interactions. Neurobiological mechanisms are now understood, and this is not to pass judgment on whether or not people like or don't like pornography. Those addicted to pornography often experience challenges in real-world romantic interactions. Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours: Studies have shown that when ingesting something we like, it tastes good, but if something even sweeter or more savory is ingested, we will go back to the original food and not like it as much. This shift in perception can be blocked by blocking the shift in dopamine, which needs to be in a dynamic range for everyone. Eating highly palatable foods can make whole foods less enjoyable for a while, but even a few days without them can make them delicious again.
Validation of Your Pre-Existing Beliefs Increases Dopamine: A study published in Neuron showed that hearing something that reinforces one's prior beliefs can evoke dopamine release. Telling yourself that a behavior is good for you will actually reinforce the extent to which it is good for you at a chemical level by activating dopamine circuits. This illustrates how knowledge and rational thought can be used to shape primitive circuits related to dopamine. Fasting has been practiced by many cultures and religions to increase the rewarding properties of deprivation. Animal and human studies suggest fasting can encourage autophagy, increased insulin sensitivity, and improved glucose management. People often report a clearer state of mind when fasting and some enjoy the deprivation. Dopamine release is higher after deprivation due to an upregulation of dopamine receptors. This is seen in other rewarding activities and can be experienced when camping or when hungry. Dopamine's role is to motivate and seek and it is released when food is ingested. Tool 8 Intermittent Fasting: Effects on Dopamine
Intermittent fasting is a popular tool to learn to attach dopamine to effort and strain as opposed to a process or a reward that naturally evokes dopamine release. This has everything to do with the dopamine reward evoking properties of food.
Many people find it easier to not eat at all than to eat a smaller portion of some food, so they often skip one meal a day and eat the other two. This doesn't need to be done with precision, with some people having a 12 hour feeding window every 24 hours, some people doing long fasts of two to three days even. Our internal reward system is powerful and has been around for hundreds of thousands of years. We can access this pleasure from effort aspect of our dopaminergic circuitry, but there are things that can prevent us from doing so. For example, we shouldn't be spiking dopamine prior to or after engaging in effort, but instead should learn to spike it from effort itself. David Goggins is an example of someone who has mastered this skill and we revere those who do. Through this process, we can amplify our endeavors and increase our baseline dopamine release. Dopamine levels increase by 250% when rewarded, rivaling the effects of cocaine. It is important to understand the positive and negative effects of rewards when it comes to behavior. A protocol can be used to develop a better relationship with activities and dopamine. Hard work is made more challenging when a reward is expected at the end, as it changes our perception of time. This is an example of extrinsic reinforcement and is the opposite of a growth mindset. Carol Dweck's theory and principle goes beyond this idea. Cold water exposure has been shown to be a powerful stimulus for increasing dopamine levels without the use of pharmacology. It is best done early in the day and can cause a heightened level of focus and calm. Frequency of exposure depends on the individual, but some people do it every day. Safety is important; do not expose yourself to water so cold that it causes hypothermia. To make the experience more manageable, some people distract themselves or practice deep breathing and panoramic vision. There are two ways to remain in cold temperatures when it's uncomfortable: trying to relax oneself and getting used to the cold. A study published in the European Journal of Applied Physiology looked at people exposed to water of different temperatures (14 degrees Celsius, 20 degrees Celsius, and 32 degrees Celsius) and found that upon entering cold water, adrenaline and noradrenaline levels rose immediately, as well as cortisol levels, which were transient. Dopamine levels rose slowly and reached levels as high as 2.5 times the baseline, comparable to what one sees from cocaine. This explains some of the positive mental and physical effects reported by people after cold water exposure. The temperature of water one can tolerate depends on how cold water adapted they are and how familiar they are with the experience. Cold water exposure has been practiced for centuries and is gaining popularity again due to Wim Hof, the "Iceman". This practice can increase dopamine and norepinephrine levels, but should be done with caution as cold water shock can occur at temperatures as low as 30°F. Ingesting substances to increase dopamine can be beneficial in some cases but should be used with caution as they can lead to a blockade of neuroplasticity. A 2003 study published in the Proceedings of the National Academy of Sciences found that amphetamine and cocaine use can limit the brain's ability to promote structural plasticity in the neocortex and nucleus accumbens, affecting learning and memory. Caffeine can also be detrimental in certain contexts, as it increases the toxicity of MDMA receptors. (1:22:20) Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection
Details: Ingestion of caffeine can increase the density and efficacy of dopamine receptors. Yerba mate, a source of caffeine, contains antioxidants, GLP-1, and has been shown to be neuroprotective for dopaminergic neurons. Consuming caffeine in the form of yerba mate may provide a dopamine increase and neuroprotective properties. While energy drinks or pre-workouts may provide an immediate dopamine spike, chronically spiking dopamine may undermine motivation, focus and drive in the long run. Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention
Details: Stimulants can cause dopamine depletion over time and reduce the pleasure and motivation associated with activities. Caffeine is the exception, as it can actually upregulate dopamine receptors, making dopamine more accessible and functional. People should avoid energy drinks, pre-workouts and drugs like Adderall, Ritalin and armodafinil/modafinil when engaging in activities they want to continue to enjoy.
Removing sources of dopamine release from activities can help people be more mindful and enjoy the activity more. Social media can provide a dopamine rush, but this is not the same as the deep satisfaction of understanding why something that used to be pleasurable has become less so. It may be challenging for some to remove phones from activities, but it can bring greater enjoyment in the long run. Smartphones have the potential to disrupt our dopamine circuits, leading to depression and lack of motivation.
People often feel they can't go anywhere without being in contact, but this is misinterpreted as a need to always be connected. To counter this, one can make a rule for themselves not to bring their phone during activities such as workouts. This can help reset their dopamine baseline.
To avoid distraction, one can flip a coin before engaging in activities to decide if they will allow other dopamine supportive elements with them. This way they can still enjoy listening to music or podcasts while avoiding overstimulation. Intermittent reinforcement is an important strategy to maintain healthy dopamine levels. This involves varying the amount of dopamine you experience with each engagement in an activity. For example, in the gym you might do all the things you love to get the optimal workout, but sometimes remove some of the dopamine enhancing activities. This prevents you from requiring more conditions to achieve pleasure from the same activity. Additionally, it is important to not have too many high peaks in dopamine. Engaging in activities that evoke dopamine can be beneficial in moderation. It is important to not expect or chase high levels of dopamine release every time. To achieve these peaks without dropping the baseline, an intermittent release of dopamine is recommended. Examples include exercise, coffee, chocolate, and sex (provided it is consensual and age-appropriate). Drugs of abuse should be avoided. The optimal way to engage in activities and consume substances that evoke dopamine is either cold turkey or through tapering. Overindulgence in activities can lead to depleted dopamine and misdiagnosis of ADHD. However, if there is a clinical need, it should be pursued.
A friend of the speaker experienced depression, low concentration, and was about to be treated for ADHD, but after a 30-day fast from video games, social media, and phone, he was doing far better. This is an example of how the dopamine system can replenish itself.
Dopamine is a good thing and we should pursue activities we enjoy, but it is important to understand the relationship between peaks and baseline levels of dopamine to make good choices in the short and long run. Addictions can lead to large spikes and drops in dopamine levels, which can be imperceptible but eventually reach a threshold of low dopamine where one can no longer get pleasure from anything. This can be caused by spiking dopamine through activities throughout the week, leading to a drop in the baseline. It is not necessarily age-related, but rather due to overconsumption of certain activities. This is known as a progressive narrowing of the things that bring pleasure. An example is video games, where someone can start to love it and keep playing, eventually leading to a drop in dopamine. Addiction, Dopamine Depletion, & Replenishing Dopamine
When people become addicted to something, they often experience little pleasure because they are depleting dopamine. Most people do not experience such severe drops in baseline, but those that do are considered addicted. This is because they pursue activities or substances that lead to huge increases in dopamine.
However, due to the depletion of dopamine, the baseline drops and people feel worse. They mistakenly believe that by engaging in the activity or substance again, their baseline will increase, but this is not the case. Instead, the baseline gets lower and lower. Dr. Anna Lembke, head of the Addiction Dual Diagnosis Clinic at Stanford, has written an excellent book, "Dopamine Nation: Finding Balance in the Age of Indulgence", and "Molecule of More" is another great book about dopamine. Both focus on dopamine schedules and the pleasure-pain balance.
Dr. Lembke explains that when we indulge in something we like, there is pleasure, but also a subtle pain that exceeds the pleasure, causing us to want more. This pleasure-pain balance is governed by dopamine. When an activity or substance leads to a spike in dopamine, the levels drop afterwards due to lack of dopamine, as it is only released from synaptic vesicles which are depleted. Thus, the pleasure-pain balance is dependent on how much dopamine is ready to be released. Dopamine is the universal currency of forging and seeking, motivating us to seek resources such as food and shelter. This system has been in place for tens of thousands of years, found in all animals, and is driven by dopamine. When we find a reward, dopamine is released, but it returns to a lower level than before. This is so that we will continue to forage for more. Caffeine can increase dopamine levels, albeit modestly compared to other substances. However, regular caffeine ingestion has been shown to increase the number of dopamine receptors, allowing for a greater response to dopamine.
Pre-workout energy drinks and coffee before workouts can be used to increase dopamine levels. However, overuse of this approach may lead to a decrease in motivation and energy levels. Some activities increase dopamine levels, while others don't. Chocolate increases baseline dopamine 1.5 times, sex doubles it, nicotine 2.5 times, cocaine 2.5 times and amphetamine 10 times. Exercise increases dopamine, but the amount depends on how much the person enjoys it. The prefrontal cortex is involved in assigning a subjective experience to an activity, allowing people to increase dopamine by engaging with something they like. Typical activities and substances that increase dopamine levels include chocolate, sex, nicotine, cocaine, amphetamine, and exercise.
Dopamine is a natural chemical present in all individuals, but the amount can vary between people. It can also be affected by the activities and substances that a person engages with.
Chocolate, sex (both pursuit and behavior), nicotine, cocaine, amphetamine, and exercise are all known to increase dopamine levels above the baseline. The amount of dopamine increase and the duration of the increase depend on the activity or substance. All of us have different baseline levels of dopamine and some of this is sure to be genetic. Dopamine and epinephrine (aka adrenaline) are closely related and work together to make us seek out certain things. This understanding helps us leverage dopamine to keep our baseline in a healthy place and still access dopamine peaks. Even subtle fluctuations in dopamine shape our perception of life. Dopamine is a powerful molecule that has an effect on our movement, mood and motivation. I had no understanding of what it is to have very high or very low levels of dopamine until I experienced it firsthand. I was given the antipsychotic drug Thorazine, which blocks dopamine receptors, causing a plummet in dopamine levels. This was an incredibly unpleasant experience, unlike anything I'd ever felt before, and it inspired me to think more carefully about how to maintain dopaminergic neuron health. People with Parkinson's and Lewy body dementia can't recover dopaminergic neurons once they die, making the situation even more miserable. To combat this, I suggest approaches to maintaining dopaminergic neuron health that we can all do. Parkinson's Disease is a neurological disorder that affects movement, speech, and cognition. It typically occurs later in life, but there have been cases of early onset such as Michael J. Fox.
In the 1980s, there was an outbreak of Parkinsonian symptoms in a young population, due to the consumption of a drug called MPTP. MPTP is a compound similar to heroin, and those seeking heroin mistakenly took MPTP instead.
I want to share two anecdotes from my life and recent history that illustrate the core biology of dopamine and how it can shape our experience. The first anecdote is a tragic situation where dopamine neurons were irreversibly frozen, making it impossible for the person to move, speak, or blink. The second anecdote is from my own life, showing the profound effects dopamine can have. Your Dopamine History Really Matters
When it comes to dopamine, your experience of life, motivation, and drive depend on how much dopamine you have relative to your recent experience. A "dopamine hit" is used to describe an increase in dopamine when you do something you like, like eating chocolate or looking at your Instagram. However, this doesn't account for the fact that your level of enjoyment may vary depending on your baseline level of dopamine and previous dopamine peaks.
Repeatedly engaging in something you like can lead to a higher threshold for enjoyment. To better understand the biology of dopamine and gain control over your own dopamine release, it's important to understand the schedules and kinetics around dopamine. If you're interested in learning more, there is an excellent review called "Spatial and temporal scales of dopamine transmission" published in Nature Reviews Neuroscience. Dopamine is responsible for movement, motivation and drive, releasing an excitatory neurotransmitter glutamate which stimulates neurons and increases alertness. It is a universal currency in mammals, dictating quality of life and desire to pursue things. Low dopamine leads to lack of motivation, while high dopamine increases motivation. Dopamine is unique among brain chemicals because it works through G protein-coupled receptors. Neurons usually communicate with each other through fast ionotropic conduction, but dopamine is slower and can have long-lasting effects. It operates on two spatial scales: synaptic and volumetric. Dopamine can also control gene expression, changing how a cell behaves and responds to signals. This has implications for movement and motivation/craving. Two main neural circuits are responsible for movement and motivation/craving, which are affected by dopamine. To maximize pleasure, dopamine levels should be increased in both the peak and baseline. This can be achieved with drugs or supplements, but can lead to short-lived motivation. Dopamine is released in two ways: locally by synapses and volumetrically, which affects a larger area. To understand dopamine, it's important to know how nerve cells communicate with each other by making each other electrically active or less active. Two main neural circuits in the brain use dopamine to exert its effects. The mesocorticolimbic pathway is involved in motivation, drive and craving and includes structures such as the nucleus accumbens and prefrontal cortex. The nigrostriatal pathway connects the substantia nigra to the dorsal striatum and is mainly for movement. Dopamine also impacts mood and motivation, which is why people with Parkinson's disease and Lewy body dementia often experience drops in both. Dopamine neurons in the brain are depleted or die, leading to shaky movements, speech issues, and difficulty initiating movement. This is seen in diseases like Parkinson's and Lewy bodies dementia. Dopamine is important for movement, motivation, drive, and craving; it modulates neural circuits and controls time perception. It can be adaptive to be able to access dopamine at different timescales. Neurotransmitters mediate local communication between neurons, while neuromodulators like dopamine influence the communication of many neurons. The level of dopamine is the primary determinant of motivation, energy, mindset and willingness to pursue things. This can be explained through neurobiology, and dopamine interacts with neurotransmitters and phasic peaks. Let's talk about dopamine and its role in the neurobiology literature. Dopamine is released into the brain all the time, forming a "low level baseline" referred to as tonic release. When something exciting or pleasurable is experienced, there is a peak in dopamine above baseline, known as phasic release. This peak influences how we feel generally and is important for motivation.
Logitech is hosting an upcoming event, Rethink Education: The Biology of Learning Reimagining Learning through Neuroscience, on September 30th 2021 at 3:00 pm Eastern. I will be speaking at this free event and discussing neuroplasticity and its applications for teaching and learning. The plasticity super protocol will be discussed, which incorporates rapid learning, efficient learning and the best ways to teach and learn. Before beginning, I'd like to thank today's sponsors. Roka offers sunglasses and eyeglasses of the highest quality, designed to optimize the visual system. They are lightweight and won't slip off, and have great aesthetics. Visit www.roka.com and use code Huberman for 20% off your first order.
InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you understand and reach health goals. They offer easy-to-use tests and a dashboard that helps you identify practices to positively impact your health. Visit their website to learn more. Today's discussion will focus on how behaviors like cold water exposure can lead to rapid and sustained increases in dopamine. We will also discuss how food, drugs, caffeine, pornography, and plant-based compounds can affect our baseline levels of dopamine. Finally, we will explore neural circuits and dopamine schedules.
We will start by looking at a study published in the European Journal of Physiology that demonstrated how cold water exposure can lead to very long and sustained increases in dopamine without the use of drugs. Subjects were submerged up to the neck in warm, moderately cool, and cold water for up to an hour. Results showed increases in dopamine of up to 250% above baseline and increased levels of norepinephrine and epinephrine (adrenaline).
By the end of the discussion, you will have a deep understanding of what drives you and have access to tools to leverage dopamine for long-term energy, drive, and motivation. We're going to discuss the biology and psychology of dopamine and dispel common myths. We'll focus on how our actions and thoughts lead to changes in the molecule in our brain and bodies. We'll also discuss motivation, desire, craving, and satisfaction, as well as the potential for dopamine-induced addiction. Professor Andrew Huberman of Stanford School of Medicine introduces the Huberman Lab Podcast, where science-based tools for everyday life are discussed.