Explore neuroscience and science-based tools from Huberman Lab to better understand sleep, focus, motivation, nutrition, fitness and mental health.

Andrew Huberman

#15212a

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Explore Arthur Brooks’ three-part framework for a fulfilling life—enjoyment, satisfaction, and meaning—and learn how to align pleasure with aspirations so happiness includes growth, not just good feelings.

True Happiness: Enjoyment, Satisfaction, and Meaning

The Art of True Happiness | Dr. Arthur Brooks

Arthur Brooks

Public Science Education

Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness

#1: Enjoyment, Pleasure; Animal Impulses vs Moral Aspirations; Exercise

Sponsors: OurPlace & Helix Sleep

Positive Self-Reflection, Public Commitments & Declare Moral Aspiration

Moral Differences, Politics

Tool: Proper Leisure & Values; Enrichment

Deepening Relationships & Shared Suffering

Sponsor: AG1

#2: Satisfaction, Struggle & Purpose

Struggle & Leisure, High Achievers; Happier with Age, Retirement

#3: Meaning, Regret, Idols

Sponsor: David

Regret, Tool: Identifying Your Idol, Four Idols

Vices & Virtues, Resisting Vices & Pursuing Moral Aspirations

Admiration & Unique Self-Expression; Heroes

Teaching & Sharing Knowledge

Sponsor: LMNT

Idols & Hedonic Treadmill, Addictive Behaviors & Quantification

Life Meaning & Fundamental Experiences, Tool: Break Technology Addiction

Faith, Gradual Exploration, Desire for the Divine

Atheism, Death & Nonexistence; Practice Before Feeling

Practicing Faith, Aging & Deepening Faith; Prayer Practice

Spouse Relationship; Addiction, Workaholism

Meaning of Your Life, Tool: 3 Questions of Meaning

Acknowledgments, Pilgrimages

Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Dr. Arthur Brooks, PhD, professor at Vanderbilt University and senior fellow at Harvard Business School, is an expert on the science of happiness. He shares the three “macronutrients” of true happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr. Brooks’ work goes beyond stories and observations by offering potent self-discovery tools for you to identify what truly matters most to you and how to shape your life around those things, and doing so, experience more joy and fulfillment. 

Show notes: https://go.hubermanlab.com/JUfnMOH

Order Andrew's book Protocols: https://protocolsbook.com

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Our Place: https://fromourplace.com/huberman
Helix Sleep: https://helixsleep.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman

Huberman Lab
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Instagram: https://www.instagram.com/hubermanlab 
Threads: https://www.threads.net/@hubermanlab
X: https://x.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman

Timestamps
00:00:00 Arthur Brooks
00:02:40 Public Science Education
00:04:18 Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness
00:07:44 #1: Enjoyment, Pleasure; Animal Impulses vs Moral Aspirations; Exercise
00:17:35 Sponsors: OurPlace & Helix Sleep
00:20:41 Positive Self-Reflection, Public Commitments & Declare Moral Aspiration
00:26:45 Moral Differences, Politics
00:34:02 Tool: Proper Leisure & Values; Enrichment
00:41:47 Deepening Relationships & Shared Suffering
00:48:50 Sponsor: AG1
00:50:08 #2: Satisfaction, Struggle & Purpose
00:56:32 Struggle & Leisure, High Achievers; Happier with Age, Retirement
01:03:26 #3: Meaning, Regret, Idols
01:10:10 Sponsor: David
01:11:20 Regret, Tool: Identifying Your Idol, Four Idols
01:29:29 Vices & Virtues, Resisting Vices & Pursuing Moral Aspirations
01:35:50 Admiration & Unique Self-Expression; Heroes
01:44:43 Teaching & Sharing Knowledge
01:49:55 Sponsor: LMNT
01:51:15 Idols & Hedonic Treadmill, Addictive Behaviors & Quantification
01:58:26 Life Meaning & Fundamental Experiences, Tool: Break Technology Addiction
02:07:02 Faith, Gradual Exploration, Desire for the Divine
02:12:20 Atheism, Death & Nonexistence; Practice Before Feeling
02:18:18 Practicing Faith, Aging & Deepening Faith; Prayer Practice
02:26:53 Spouse Relationship; Addiction, Workaholism
02:35:06 Meaning of Your Life, Tool: 3 Questions of Meaning
02:43:25 Acknowledgments, Pilgrimages
02:47:23 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

#hubermanlab #arthurbrooks 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Explore the science behind motivation: why you can want something and still delay, how the brain weighs effort against rewards, and what neurological cases reveal about apathy, dopamine, and starting.

Motivation vs. Procrastination: How Effort and Reward Shape Action

How to Improve Motivation & Overcome Procrastination | Dr. Masud Husain

Masud Husain

Apathy, Motivation

Rewards, Apathy & Motivation; Dopamine

Sponsors: David & BetterHelp

Types of Apathy; Goal Prioritization: Effort vs Rewards

Motivation, Apathy, Tool: Activation Energy & Overthinking

Tools to Increase Motivation: Incentives, Subdivide Tasks, Planning

Subjective Effort, Mental Framing; Learning & Motivation

Sponsors: AG1 & Eight Sleep

Perseverance, Failure; Finding Your Passion, Depression vs Apathy

Self-Concept, Ambition; Life Satisfaction

Psychedelics, Anhedonia & Changing Self

Personal & Social Identity, Tools: Curiosity, Purpose & Dementia Risk

Addiction, Dopamine; Social Media & Dopamine “Hits”?

Sponsor: Function

Dopamine, Parkinson’s Disease; Other Roles of Dopamine

Life Purpose, Culture; Reflection, Weighing Decisions

Internal & External Attention

Internal Chatter, Distraction; Working Memory, Stimulants, Nicotine

ADHD, Diagnosis; Attention & Motivation

Goal Planning & Perseverance

Alzheimer’s Disease, Dementia, Apathy, Tools: Dementia Risk Factors

Neurodegenerative Disease & Emerging Treatments

Can You Train Attention?, Tool: Reduce Distraction

Enrichment, Art

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 Dr. Masud Husain is a Professor of Neurology & Cognitive Neuroscience at the University of Oxford and a leading expert on the science of motivation, apathy, and neurological diseases. We discuss how dopamine and specific brain circuits shape motivation, including how the brain weighs the trade-off between effort vs reward when deciding what goals to pursue. Dr. Husain also explains practical tools to increase motivation, reduce distractions, and make it easier to start and maintain goal pursuit. We also discuss dementia, Parkinson’s and Alzheimer’s disease, including new insights into cognitive resilience and factors that help protect against age-related cognitive decline.

Show notes: https://go.hubermanlab.com/ujUp8hY

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
BetterHelp: https://betterhelp.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Function: https://functionhealth.com/huberman

Huberman Lab
Website: https://www.hubermanlab.com 
Newsletter: https://www.hubermanlab.com/newsletter
Instagram: https://www.instagram.com/hubermanlab 
Threads: https://www.threads.net/@hubermanlab
X: https://x.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman

Dr. Masud Husain
Website: https://www.masudhusain.org
Academic profile: https://www.ndcn.ox.ac.uk/team/masud-husain
Cognitive Neurology Research Group: https://www.ndcn.ox.ac.uk/research/cognitive-neurology 
Our Brains, Our Selves (book): https://geni.us/WljOcr
BlueSky: https://bsky.app/profile/masudhusain.bsky.social 
X: https://x.com/MasudHusain 
LinkedIn: https://uk.linkedin.com/in/masud-husain-3874708b 

Timestamps
00:00:00 Masud Husain
00:02:24 Apathy, Motivation
00:08:07 Rewards, Apathy & Motivation; Dopamine
00:13:20 Sponsors: David & BetterHelp
00:15:44 Types of Apathy; Goal Prioritization: Effort vs Rewards
00:23:26 Motivation, Apathy, Tool: Activation Energy & Overthinking
00:29:24 Tools to Increase Motivation: Incentives, Subdivide Tasks, Planning
00:35:13 Subjective Effort, Mental Framing; Learning & Motivation
00:42:24 Sponsors: AG1 & Eight Sleep
00:44:54 Perseverance, Failure; Finding Your Passion, Depression vs Apathy
00:50:58 Self-Concept, Ambition; Life Satisfaction
00:58:25 Psychedelics, Anhedonia & Changing Self
01:03:09 Personal & Social Identity, Tools: Curiosity, Purpose & Dementia Risk
01:11:58 Addiction, Dopamine; Social Media & Dopamine “Hits”?
01:18:36 Sponsor: Function
01:20:13 Dopamine, Parkinson’s Disease; Other Roles of Dopamine
01:26:59 Life Purpose, Culture; Reflection, Weighing Decisions
01:34:21 Internal & External Attention
01:39:59 Internal Chatter, Distraction; Working Memory, Stimulants, Nicotine
01:48:54 ADHD, Diagnosis; Attention & Motivation
01:54:34 Goal Planning & Perseverance
01:59:44 Alzheimer’s Disease, Dementia, Apathy, Tools: Dementia Risk Factors
02:06:55 Neurodegenerative Disease & Emerging Treatments
02:10:59 Can You Train Attention?, Tool: Reduce Distraction
02:15:14 Enrichment, Art
02:17:45 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

#hubermanlab #hubermanlabpodcast 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Learn how neuromodulators—dopamine, epinephrine, acetylcholine, and serotonin—shape motivation, focus, and well-being. Discover a simple daily timing framework and practical behavior, food, and treatment ideas.

Brain Chemistry Toolkit: Dopamine, Serotonin & Focus Strategies

Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials

Optimize Neurochemicals for Health

Neuromodulator Levels & 3 Daily Phases

Hormones Modulate Neuromodulators

Effects of Key Neuromodulators

Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine

Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)

Increase Dopamine, Tool: Deliberate Cold Exposure

Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation

Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine

Acetylcholine Supplements: Alpha-GPC, Huperzine

Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods

Serotonin Supplement: Myo-inositol

Using the Neurochemical Toolkit for Your Goals

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 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. 

Show notes: https://go.hubermanlab.com/vqRTSoT

Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5

Huberman Lab
Website: https://www.hubermanlab.com 
Instagram: https://www.instagram.com/hubermanlab 
Threads: https://www.threads.net/@hubermanlab
X: https://x.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman

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 Effects of Key Neuromodulators
00:08:58 Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine
00:12:12 Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)
00:15:16 Increase Dopamine, Tool: Deliberate Cold Exposure
00:18:00 Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation
00:22:25 Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine
00:24:40 Acetylcholine Supplements: Alpha-GPC, Huperzine
00:25:34 Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods
00:28:02 Serotonin Supplement: Myo-inositol
00:28:39 Using the Neurochemical Toolkit for Your Goals

#hubermanlab 

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Discover how David Goggins builds immense inner strength—by acting with resistance still present. Learn his study process, the role of friction, and what discipline really looks like.

David Goggins Inner Strength: Discipline, Friction, and Inner Dialogue

How to Build Immense Inner Strength | David Goggins

David Goggins

Sponsors: Maui Nui, AeroPress & Eight Sleep

Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)

Writing & Learning, ADHD & Focus

Friction, Focus, “Conqueror’s Mindset”

Early Hardships, “Haunted”

Anger, Social Media; Growth & Challenges

Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”

Inspiration, Characters & Self Image

Willpower & Anterior Mid-Cingulate Cortex

Friction & the “Suck”, Willpower

Building Willpower, Brain & “No Days Off” Mentality

Sponsor: InsideTracker

Losing Weight, Challenge & Willpower

Self-Criticism & Discipline; Recovery; Stutter & Building Confidence

Relationships & Honest Conversations, People Pleasing

Self-Reflection & Empowerment

Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy

Feeling Lost, Self-Reflection & Individual Process

Challenges & Two Internal Voices, Misunderstood

Running, Smoke Jumping; Success; Willpower & Perishable Skills

Self-Reflection & Action, Distractions

Inner Dialogue; Failing Properly

Introspection & Unconscious Mind, Cleaning “Cupboards”

Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.

David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.

He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.

This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.

It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.
 
Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.

Access the full show notes for this episode: https://go.hubermanlab.com/emxCgmM

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/g9nj7p

*Thank you to our sponsors*
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman 
AeroPress: https://aeropress.com/pages/huberman 
Eight Sleep: https://eightsleep.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Momentous: https://livemomentous.com/huberman 

*Huberman Lab Social & Website*
Instagram: https://www.instagram.com/hubermanlab 
Threads: https://www.threads.net/@hubermanlab
Twitter: https://twitter.com/hubermanlab 
Facebook: https://www.facebook.com/hubermanlab 
TikTok: https://www.tiktok.com/@hubermanlab 
LinkedIn: https://www.linkedin.com/in/andrew-huberman
Website: https://www.hubermanlab.com 
Newsletter: https://www.hubermanlab.com/newsletter

*David Goggins*
Website: https://davidgoggins.com 
Books: https://davidgoggins.com/book
Merchandise: https://shop.davidgoggins.com 
Instagram: https://www.instagram.com/davidgoggins
Facebook: https://www.facebook.com/iamdavidgoggins 
X: https://twitter.com/davidgoggins 

*Timestamps*
00:00:00 David Goggins
00:03:22 Sponsors: Maui Nui, AeroPress & Eight Sleep
00:07:58 Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)
00:14:59 Writing & Learning, ADHD & Focus
00:20:35 Friction, Focus, “Conqueror’s Mindset”
00:25:16 Early Hardships, “Haunted”
00:30:48 Anger, Social Media; Growth & Challenges
00:36:14 Sponsor: AG1
00:37:11 Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”
00:42:39 Inspiration, Characters & Self Image
00:46:09 Willpower & Anterior Mid-Cingulate Cortex
00:53:23 Friction & the “Suck”, Willpower
00:59:14 Building Willpower, Brain & “No Days Off” Mentality 
01:08:52 Sponsor: InsideTracker
01:09:54 Losing Weight, Challenge & Willpower
01:18:47 Self-Criticism & Discipline; Recovery; Stutter & Building Confidence
01:26:45 Relationships & Honest Conversations, People Pleasing
01:34:49 Self-Reflection & Empowerment
01:39:06 Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy
01:46:32 Feeling Lost, Self-Reflection & Individual Process 
01:54:11 Challenges & Two Internal Voices, Misunderstood
01:59:32 Running, Smoke Jumping; Success; Willpower & Perishable Skills
02:07:04 Self-Reflection & Action, Distractions
02:15:27 Inner Dialogue; Failing Properly
02:24:59 Introspection & Unconscious Mind, Cleaning “Cupboards”
02:35:19 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

#HubermanLab #DavidGoggins

Disclaimer: https://www.hubermanlab.com/disclaimer

Learn what dopamine really does—motivation, movement, learning, and desire. Discover why dopamine peaks and baselines matter and how to support a system that keeps everyday life rewarding.

How to Regulate Dopamine for Better Motivation and Focus

Controlling Your Dopamine For Motivation, Focus & Satisfaction

Introduction & Tool 1 to Induce Lasting Dopamine

Sponsors: Roka, InsideTracker, Headspace

Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators

What Dopamine (Really) Does

Two Main Neural Circuits for Dopamine

How Dopamine Is Released: Locally and Broadly

Fast and Slow Effects of Dopamine

Dopamine Neurons Co-Release Glutamate

Your Dopamine History Really Matters

Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience

Tool 3 Controlling Dopamine Peaks & Baselines

Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise

Tool 4 Caffeine Increases Dopamine Receptors

Pursuit, Excitement & Your “Dopamine Setpoint”

Your Pleasure-Pain Balance & Defining “Pain”

Addiction, Dopamine Depletion, & Replenishing Dopamine

Tool 5 Ensure Your Best (Healthy) Dopamine Release

Smart Phones: How They Alter Our Dopamine Circuits

Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention

Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection

Caffeine & Neurotoxicity of MDMA

Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits

Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses

Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine

Tool 7 Tuning Your Dopamine for Ongoing Motivation

Tool 8 Intermittent Fasting: Effects on Dopamine

Validation of Your Pre-Existing Beliefs Increases Dopamine

Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours

Pornography

Wellbutrin & Depression & Anxiety

Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning

Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity

Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am

Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy

Tool 14 Huperzine A

Social Connections, Oxytocin & Dopamine Release

Direct & Indirect Effects: e.g., Maca; Synthesis & Application

Zero-Cost & Other Ways To Support Podcast & Research

See Andrew Huberman live in New York, Los Angeles & San Francisco:
https://go.hubermanlab.com/protocols-event

 This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 

#HubermanLab #Dopamine #Motivation

Thank you to our sponsors:
ROKA - https://www.roka.com/huberman
InsideTracker - https://www.insidetracker.com/huberman
Headspace - https://www.headspace.com/specialoffer

Logitech Event - Rethink Education: The Biology of Learning
https://info.logitech.com/ReThink-Education.html

Support Research in Huberman Lab at Stanford:
https://hubermanlab.stanford.edu/giving

Supplements from Thorne:
http://www.thorne.com/u/huberman

Social:
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
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Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network

Links:
Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7
Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065

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

The Huberman Lab Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Learn Dr. Paul Conti’s framework for building healthy relationships: understand yourself, seek to understand the other, and examine the “us” you create together—grounded in agency, gratitude, and humility.

A Framework for Healthy Relationships: Self, Other, and “Us”

Dr. Paul Conti: How to Build and Maintain Healthy Relationships | Huberman Lab Guest Series

Andrew Huberman: [Music Playing] Welcome to the Huberman Lab

Guest Series, where I and an expert guest discuss science and science

I'm Andrew Huberman, and I'm a Professor of Neurobiology and Ophthalmology

Today marks the third episode in our four episode series

Today's episode deals with the topic of healthy relationships, how to

define what a healthy relationship is, and how to achieve healthy

relationships of all kinds, including romantic relationships, interpersonal

relationships at work, friendships with family, and of course, with oneself.

This episode builds on the framework of the psychology of self and mental

health that was established in the first and second episodes of this series.

However, even if you didn't listen to the first or second episode in this

series, today's episode will still contain a lot of information and

protocols that you will find valuable for improving your relationships.

That said, if you have the opportunity to listen to the first and second episodes in

this series, I think you'll find those to be tremendously beneficial at any point.

Conti discusses what makes for a successful relationship of

any kind, as well as tools to improve those relationships.

He discusses various types of bonds, including healthy bonds and trauma

bonds, not just in the context of romantic relationship, but in the

We also discuss different challenges that people face in relationships,

including abusive relationships, and we discuss the role of power dynamics,

anxiety, and boundaries in relationships, both from the perspective of unhealthy

relationships, but more importantly from the understanding and protocols

While there is an abundance of opinions and information out there on the Internet

these days about relationships both healthy and unhealthy, today's discussion

approaches the topic of relationships through an entirely different lens, which

is the lens of the self in terms of one's conscious and subconscious mind, and how

multiple conscious and subconscious minds through different individuals, interact

with one another in ways that we can see and ways that we can't see, and all of

that framed within the actionable steps that any of us can take to improve our

Before we begin, I'd like to emphasize that this podcast is separate from my

It is, however, part of my desire and effort to bring zero cost to consumer

information about science and science related tools to the general public.

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

BetterHelp offers professional therapy with a licensed

I've been doing therapy for more than 30 years.

While I confess that initially I was forced to do that therapy as a condition

for being let back into high school, over time I learned that therapy is

In fact, I consider doing regular weekly therapy just as important

as doing regular physical exercise in order to improve one's health.

The beauty of BetterHelp is that it makes it extremely easy to find a

And we can define an excellent therapist as somebody who's going to

give you a lot of support, but in an objective way as well as somebody with

whom you can have excellent rapport, a nd that can help you arrive at

positively transformative insights that you wouldn't have otherwise had.

Understand your brain. Improve sleep, focus and health.

Explore the mechanisms behind everyday behaviors and the science-based tools that can help change them.

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Andrew Huberman