In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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 <a href="https://www.hubermanlab.com/episode/essentials-optimize-and-control-your-brain-chemistry-to-improve-health-and-performance">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>
ROKA: <a href="https://roka.com/huberman">https://roka.com/huberman</a>
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
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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

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