Key Takeaways

https://podcastnotes.org/huberman-lab/episode-39-controlling-your-dopamine-for-motivation-focus-satisfaction-huberman-lab/

• Dopamine lies at the heart of all addictions
• We can increase dopamine through behaviors, with rapid and long-lasting results
• “Dopamine is a currency and it’s the way that you track pleasure, track success, track whether or not you are doing well or poorly.” – Andrew Huberman
• Experience of life and motivation or drive is relative to how much dopamine you have at any given moment
• The ability to experience motivation and pleasure next is dictated by how much motivation and pleasure you experienced in the past
• Learn to spike dopamine from effort itself: focusing only on the reward at the end of effort can undermine the process, making the process feel more painful and time feel longer
• Cold plunge (water temperature depends on cold adaptation) can increase dopamine levels 2.5x for longer periods of time, up to three hours post-exposure

Introduction

Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance.

In this episode of Huberman Lab, Dr. Huberman takes a deep dive into dopamine: how to use lifestyle to control dopamine levels, what dopamine is and isn’t, the neural circuits and biology involved, and much more!

What Is Dopamine?

• Dopamine is the primary determinant behind how excited we are, how motivated we are, and how ready we are to push through things to get what we want
  • Dopamine là yếu tố chính quyết định mức độ phấn khích, động lực của chúng ta và mức độ sẵn sàng vượt qua mọi việc để đạt được điều mình muốn
• Dopamine is a neuromodulator (different than a neurotransmitter) – influences the communication of many neurons at once
• Dopamine influences motivation, drive, craving, and time perception
  • Dopamine ảnh hưởng đến động lực, động lực, sự thèm muốn và nhận thức về thời gian
• Two main pathways: (1) mesocortical limbic pathway – responsible for reward, motivation, craving; (2) nigrostriatal pathway– responsible for movement
  • Hai con đường chính: (1) con đường viền vỏ não trung mô – chịu trách nhiệm về phần thưởng, động lực, sự thèm muốn; (2) đường đen thể vân – chịu trách nhiệm vận động

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