Neuroscience of Motivation: Applying Concepts to Software Development

In his podcast, Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, focuses on the neuroscience of motivation. He discusses the role of dopamine in motivation and movement, addiction, and mental health issues. The podcast also explores the concept of dopamine scheduling and how it influences our ability to pursue and achieve goals. The discussion highlights the importance of understanding pleasure, reward, and their underlying neurochemistry. The podcast is sponsored by Athletic Greens, Headspace, and Magic Spoon, and is part of Huberman's endeavor to provide zero-cost consumer information about science and science-related tools.

How does it apply to you?

Understanding the neuroscience of motivation can help us in managing our daily tasks and long-term goals. By learning how to stimulate and control our dopamine release, we can potentially increase our motivation and productivity. This knowledge can also help in understanding and managing addictions, as dopamine plays a significant role in addictive behaviors.

Applied Learning to Developer Enablement

The neuroscience of motivation can be applied to understanding and improving developer motivation, which can lead to increased productivity and improved software quality.

• Understanding the link between pleasure, reward, and addiction can provide insights into how to manage work habits and avoid burnout in a software development context.
• Understanding the neurochemistry of drive and mindset can provide insights into how to improve motivation and mindset in a software development context.
• Understanding the reward pathway can provide insights into how to create a rewarding work environment and manage motivation in a software development context.
• Understanding the role of the prefrontal cortex can provide insights into how to manage focus and decision-making in a software development context.

Developer Checklist Refined

Software Design and User Engagement

Personal Development and Productivity

Health and Well-being

Team Management and Communication

Summary

Introduction and Purpose of the Podcast

The speaker introduces himself as Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine. He explains that this podcast is separate from his teaching and research roles at Stanford but is part of his desire to provide zero cost to consumer information about science and science-related tools.

Sponsorship by Athletic Greens

The podcast is sponsored by Athletic Greens, an all-in-one vitamin, mineral, and probiotic drink. Andrew Huberman has been consuming Athletic Greens since 2012 and recommends it for its comprehensive coverage of vitamins and minerals and its inclusion of probiotics, which are important for gut-brain access, immunity, metabolic health, endocrine health, and many other biological processes. A special offer is mentioned for those who visit athleticgreens.com/huberman.

Sponsorship by Headspace

Headspace, a meditation app, is another sponsor of the podcast. Andrew Huberman shares his own experiences with meditation and how Headspace makes it easy to maintain a regular meditation practice. He highlights the scientific support for meditation's benefits, including improved sleep, reduced impulsivity, and improved cognition. A special offer for Headspace is mentioned.

Sponsorship by Magic Spoon

Magic Spoon, a low-carb, grain-free, keto-friendly cereal, is another sponsor of the podcast. Andrew Huberman discusses how his eating habits affect his alertness and sleepiness, and how Magic Spoon fits into his ketogenic diet during the day. He mentions a special offer for those who visit magicspoon.com/huberman.

Introduction to Today's Discussion and Announcement

Andrew Huberman introduces the topic of the day's discussion: the neuroscience of motivation. He also announces that the first two episodes of the Huberman Lab Podcast have been captioned in Spanish, and soon all episodes will be captioned in Spanish on YouTube.

Introduction and Expansion of the Podcast

The podcast is continuously expanding and broadening its reach. Plans are in place to extend the podcast to other languages in the near future.

Neuroscience of Emotions: Focus on Motivation

The current month's discussion is centered around the neuroscience of emotions, specifically focusing on the role of motivation in our daily lives. The importance of understanding pleasure, reward, and their underlying neurochemistry is highlighted.

Discussion on Addiction

The conversation explores the link between pleasure, reward, and addiction, delving into the addictive properties of certain substances and discussing strategies to break free from addiction.

Neurochemistry of Drive and Mindset

The discussion will also cover the neurochemistry of drive and mindset, exploring how these elements intertwine with emotions.

Central Role of Dopamine in Motivation and Movement

Dopamine, a key molecule, plays a significant role in both motivation and movement. Dopamine is intricately linked with the neurochemistry of movement and is responsible for the desire to overcome various barriers.

Dopamine: A Double-Edged Sword

Dopamine, while central to many positive experiences, also plays a role in negative aspects of life such as addiction and certain forms of mental disease.

Understanding Dopamine Scheduling

The concept of dopamine scheduling is introduced, explaining how the way we lead our lives and conceptualize our goals can influence our dopamine schedules, and consequently our ability to pursue and achieve those goals.

Basic Facts about Dopamine

Dopamine was discovered in the late 1950s as a precursor to adrenaline. It is now understood as a molecule of reward and pleasure. It also forms the substrate from which epinephrin, which stimulates changes in the body for movement, is made in the brain.

Dopamine's Role Beyond Being a Building Block for Epinephrin

Dopamine, initially perceived as merely a building block for epinephrin, plays numerous roles on its own and is not always converted to epinephrin. It is released from several sites in the body and brain, with one critical site being the reward pathway, also known as the mesolimbic reward pathway. This pathway is crucial for our desire to act and can lead to substance or behavioral addictions.

Understanding the Reward Pathway

The reward pathway consists of the Ventral Tegmental Area (VTA) and the nucleus accumbens. Neurons in the VTA send axons, which release dopamine, to the nucleus accumbens. This pathway controls motivation and can be thought of as an accelerator, biasing us towards action. However, there is also a brake within this pathway in the form of the prefrontal cortex, which regulates the release of dopamine.

Role of the Prefrontal Cortex

The prefrontal cortex, located behind the forehead, is responsible for various aspects of neuroscience including decision-making, executive function, and planning. It acts as a brake on the dopamine system, without which we would be purely pleasure-seeking animals with no basis for regulating our behavior.

Motivation as a Balance of Pleasure and Pain

Motivation is a two-part process involving the balancing of pleasure and pain. Dopamine is released from the VTA at the nucleus accumbens when we experience things that we like. However, dopamine is mostly released in anticipation and craving for a particular thing, creating a sense of action or desire to move in the direction of the thing that we crave.

Dopamine's Role in Craving and Anticipation

Contrary to popular belief, dopamine is responsible for wanting and craving, not pleasure. Dopamine is indeed released in response to pleasurable activities like sex or eating food, but it is primarily released in anticipation and craving for a particular thing. This release of dopamine narrows our focus towards the thing we crave, irrespective of what that thing might be.

Dopamine's Firing Rate and Motivation

When we are relaxed or not doing much, the reward pathway releases dopamine at a rate of about three or four times per second. However, when we get excited or anticipate something, the rate of dopamine release increases to around 30 or 40 times per second, creating a desire to move towards the thing we're craving. The extent to which the dopamine firing rate increases provides a window into why we might be motivated or not motivated for certain things.

Dopamine Release and Food Consumption

When consuming pasta, or any food, dopamine release in the brain's reward pathway increases about 50% above baseline. This causes the neurons there to increase their firing rate. The exact numbers can vary, but on average, dopamine levels increase by about 50 points.

Dopamine Release and Sex

Sex, which is fundamental to our species' continuation and reproduction, increases dopamine levels in the brain by about 100% or essentially doubles them. This increase is not limited to sex for the purpose of conceiving children.

Dopamine Release and Nicotine

Nicotine, either from cigarettes or supplemental form, increases dopamine levels in the brain about 150% above baseline. This increase occurs very quickly, within seconds.

Dopamine Release and Cocaine or Amphetamine

Cocaine and amphetamine use can increase dopamine release in the brain a thousand fold within about 10 seconds of consuming the drug. However, just thinking about these substances can also increase dopamine release to the same degree as actually consuming them.

Dopamine Release and Brain Circuitry

The brain circuitry that allows for such dopamine release has evolved to motivate behaviors towards particular goals, such as drinking water when thirsty or engaging in sex to reproduce. However, substances like cocaine and amphetamine can be disastrous as they release so much dopamine that they create closed loops where individuals only crave the particular substance.

Dopamine Release and Video Games or Social Media

Video games, especially those with a high update speed and novelty, can release dopamine levels somewhere between those released by nicotine and cocaine. Social media can also release high levels of dopamine, although there seems to be a taper in the amount released over time.

Addiction and the Pleasure-Pain Balance

Addiction is not just about the pleasure derived from a behavior or substance, but also involves a pleasure-pain balance that underlies motivation. Understanding this balance can provide tools to control motivation towards healthy behaviors and avoid destructive ones.

Genetic Bias Towards Addiction

About 15 to 20% of people have a genetic bias towards addiction. While it's not true for most people that they can become addicted the first time they use a drug, this is true for some individuals. This is often related to whether or not they were formerly addicted to something else.

Addiction and Anticipation

The way that addiction works, and the way that motivation works generally in the non-addictive setting, is that anticipation of a behavior or substance can trigger a release of dopamine.

Dopamine Release and Engagement

When you engage with something enjoyable, such as eating chocolate or running, the amount of dopamine released in your brain increases. However, as you repeatedly engage with this activity, the dopamine activation shifts and other chemicals are released, triggering a low-level sense of pain. This pain is not necessarily physical, but rather manifests as a craving for more of the activity.

Mirror Image of Pleasure: Pain

For every bit of dopamine (pleasure) released, there is a mirror image experience of pain. This pain, or craving, is experienced shortly after the pleasure and is often hard to distinguish due to their close temporal overlap. This phenomenon can be observed in many pleasurable experiences, such as eating something delicious.

Diminishing Pleasure and Increasing Pain

Initially, you experience an increase in pleasure and a subsequent increase in pain that makes you want more of a particular thing. However, with each subsequent engagement with the activity, the pleasure diminishes slightly while the pain response increases. This concept is best observed in drug-seeking behavior, where the pleasure of drug use diminishes with each use, but the pain (craving) for the drug increases over time.

Pursuit of Pleasure to Reduce Craving Pain

Much of our pursuit of pleasure is simply to reduce the pain of craving. When we enjoy something, part of that enjoyment is the anticipation and wanting of more of that thing, which triggers the pain system in action. Therefore, the desire for something is proportional to how pleasurable it is to indulge in that thing, and also how much pain you experience when you don't have it.

Dopamine as a Motivator

Dopamine is less about pleasure and more about motivation and desire to pursue more in order to reduce future pain. This pain is not necessarily physical but can manifest as a psychological craving or yearning. This craving can be so intense that it is described as painful and is experienced as a whole-body experience. The body and brain are linked in this way, making the craving a physical and mental experience.

Introduction to Croissants and Impulse Control

The speaker starts by sharing a personal anecdote about their love for croissants, highlighting the struggle of impulse control when faced with a delicious food item such as a croissant. The speaker uses this as an example to explain that our taste and enjoyment of food can trigger a desire for more of the same food.

Understanding Satisfaction and Satiety

Satisfaction and satiety are discussed as separate neuromodulators. These are controlled by serotonin, oxytocin, and a hormone called prolactin. These are described as 'here and now' molecules which allow us to experience sensations and pleasure in the present moment.

The Role of Serotonin and Dopamine

Serotonin is released by neurons in an area of our brain called the raphe. It is described as the molecule of bliss and contentment for what we already have. Whereas dopamine makes us focused on things outside us that are beyond our personal space, serotonin has to do with the things that are in our immediate 'here and now'.

The Impact of Endocannabinoids

Endocannabinoids, natural chemicals in the body that cannabis attaches to, are involved in things like forgetting. They bind to receptors that make us feel content in the present. These receptors exist not for consuming THC or marijuana, but for the sake of binding our natural endogenous cannabinoids.

Balancing Dopamine and Serotonin Through Mindfulness

The speaker discusses how mindfulness practices, such as focusing all of your attention on a single almond, can shift our behavior from a dopamine-driven pursuit to a serotonin and cannabinoid system involvement. This shift can increase pleasure for what we already have, creating a deeper appreciation for the present moment.

Effects of Receptive Drugs on Serotonin System

Receptive drugs like marijuana and opioids have a significant impact on the serotonin system. These drugs tend to make people lethargic and content to stay where they are, reducing their desire to pursue anything. One notable effect of marijuana or THC consumption is an increased appetite due to its effects on insulin and blood sugar levels.

Dopamine and Contentment

Dopamine molecules focus on things we want and crave, whereas other molecules make us content with what we have. A healthy emotional landscape requires a balance between these two neuromodulator systems. People who are always in anticipation and desire are good at pursuing goals but may struggle to enjoy life. These individuals, often referred to as hyper dopaminergic, can be challenging to be around due to their constant goal pursuit, which can sometimes lead to manipulative behaviors.

Different Approaches to Achieving Goals

People approach achieving their goals in different ways. Some individuals actively pursue their goals, often sharing their ambitions and progress with others. Other individuals might adopt a more passive approach, aiming to fulfill their goals by serving others or taking care of others' needs. Neither of these approaches is inherently good or bad. Dopamine, as a molecule, is indifferent to how goals are reached; it only cares that goals are achieved.

Understanding and Overcoming Procrastination

Procrastination is not a singular issue; there are different types of procrastinators. One type thrives on the stress of impending deadlines, using the stress to focus and activate their system. These individuals tap into the epinephrine system, leveraging internal stress to eliminate distractions and achieve a heightened state of focus. Overcoming procrastination for this type of individuals may involve finding alternative ways to activate their system, such as super-oxygenation breathing exercises.

Self-Directed Adrenaline Release

Adrenaline can be self-directed, without the need for ingesting substances. This is usually brought on by a looming deadline, which acts as a stimulus. This can help to improve focus and work efficiency.

Effects of Caffeine on Dopamine Levels

Caffeine, present in substances like coffee or Mate, can stimulate a mild release of dopamine. This can increase neuron firing rates in the nucleus accumbens by about 30%. However, for caffeine-sensitive individuals, this could lead to agitation.

Dopamine Precursors and Supplements

L tyrosine, found in red meats and certain nuts, is a precursor to dopamine and can be supplemented. This can lead to a significant increase in dopamine, which can increase motivation in the short term but also comes with a crash. Supplements that increase dopamine levels should be taken with caution and under medical advice, especially for individuals with mental health conditions like schizophrenia or mania.

Increasing Dopamine for Those with Low Levels

For individuals who struggle to release or produce enough dopamine, certain substances can help increase dopamine levels. These include Mucuna Purina and certain antidepressants like Wellbutrin. These can increase motivation and focus but should be used under medical supervision, especially for individuals with health conditions like epilepsy.

Potential Risks of High Dopamine Levels

High dopamine levels can create a sense of pleasure and a desire for more of the dopamine-releasing activity. This can lead to a constant pursuit of more of whatever releases dopamine, whether it's exercise, studying, or other activities. However, this can also increase the pain of lack of accomplishment over time, illustrating the pleasure-pain relationship of dopamine. Care should be taken when increasing dopamine levels through supplementation or prescription drugs.

Dopamine Crashes and Suppression Mechanisms

The body has mechanisms to suppress dopamine levels, leading to a 'dopamine crash'. Knowing how to navigate these crashes and suppression mechanisms can help manage healthier dopamine schedules and maintain motivation levels.

Role of Dopamine in Reproduction

One of the fundamental mechanisms in humans is the neurocircuitry designed for seeking out mates and reproduction, driven by dopamine. This is because the continuation of any species is a primary driver for any species.

Biology of Sex and Dopamine

Regardless of chromosomal background, the biology of sex in males and females involves the release of dopamine on anticipation and consummation of sex and reproduction. A significant decrease in dopamine and an increase in a hormone called prolactin occur after orgasm. Prolactin creates a sense of lethargy and lack of desire to pursue more of whatever released the dopamine, and it sets the refractory period on a male's ability to mate again. This can vary significantly from individual to individual.

Coolidge Effect and Novelty in Mating

The number one thing that releases dopamine is novelty, and it is shown that the refractory period is shortened by the introduction of novel mates. This phenomenon, known as the Coolidge effect, was first demonstrated with chickens. The introduction of a novel mate increases dopamine levels and shortens the refractory period, even after prolactin levels rise and dopamine levels crash post copulation.

Prolactin Inhibition and Dopamine Increase

There are substances that people take to bypass these refractory periods. Certain drugs can increase dopamine and suppress prolactin. Vitamin B6 and zinc are potent prolactin inhibitors that indirectly increase dopamine by suppressing prolactin. Some wellness and sports performance communities use combinations of vitamin B6 and zinc, which are often marketed as testosterone boosters. However, they work by suppressing prolactin levels rather than directly increasing testosterone.

Dopamine, Prolactin, and Schizophrenia

The dopamine and prolactin system, initially evolved for reproduction, plays a role in conditions like schizophrenia. Schizophrenia often involves hyperactivation of the dopamine system, leading to symptoms like hallucinations. Treatments for schizophrenia often involve drugs that block dopamine receptors. These drugs can create movement problems due to dopamine's importance for movement circuitry and cause males to develop breast tissue due to elevated levels of prolactin caused by suppressing dopamine.

Misconceptions about Mental Illness and Medication

Often, strange behaviors exhibited by individuals suffering from mental illness are not a result of the illness itself, but rather side effects of the medication used to treat the condition. These medications can cause pronounced physical side effects, such as unusual facial and body movements.

Role of Prolactin

Prolactin is a hormone that increases during intense experiences, not only during sex and reproduction. It is also released after major events and is thought to be responsible for postpartum depression and the feeling of 'let down' or 'low' after a significant event or achievement.

Dopamine Release and Personal Variations

The release of dopamine, the 'feel good' hormone, varies greatly from person to person. Some people experience a prolonged release of dopamine after a positive event, while others have a short burst and then return to their baseline mood. Understanding your own dopamine response can help you manage your mood and happiness.

Vitamin B6 and Mood Management

Vitamin B6 has been used by some to help manage the 'low' feeling after a major event, potentially due to its role in neurotransmitter synthesis. However, it's essential to consult with a physician before starting any new supplement regimen, as there can be potential side effects for certain individuals.

Cognitive Extension of Positive Experiences

By consciously recalling and reliving positive experiences, individuals can extend the pleasurable effects of dopamine release. This can help offset the 'low' feeling that may follow a significant achievement or event.

Challenges for High Performers

High performers, who often seek novel experiences and achievements, can struggle with the 'low' that follows a major accomplishment. These individuals may benefit from practices that promote presence and contentment in the current moment, providing a balance to their goal-oriented tendencies.

The Dual Nature of Pleasure

Pleasure is derived from two sources: the joy of pursuit and the joy of what one already has. Striking a balance between these types of joy can promote emotional well-being and happiness.

Parent-Child Attachment and Emotional Development

Positive parent-child interactions that engage both the dopaminergic system (associated with anticipation and excitement) and serotonin system (associated with contentment and satisfaction) can foster healthy emotional regulation and adult relationships.

Engaging with Children

The content discusses the importance of engaging with children in a manner that enhances their sense of pleasure for what's present. It emphasizes the need to create positive anticipation for the children, which can be achieved by providing them with things to be excited about.

Understanding Reward Prediction

The discussion shifts to a psychological concept called reward prediction error. It is explained that children (and adults) often interpret 'maybe' as a confirmation, especially when it pertains to rewards. This leads to an increase in dopamine, a neurotransmitter responsible for motivation and anticipation, but can also cause a significant crash in dopamine levels if the anticipated reward doesn't materialize, leading to disappointment.

Dopamine and Anticipation

Dopamine's role in anticipation and motivation is further explored. It is explained that dopamine not only influences our motivation towards what we want, but it also incites action. The content discusses how dopamine responds to the probability of rewards, with higher dopamine release in response to unexpected rewards leading to a stronger memory of the event.

Regulation of Dopamine System

The content suggests that you can regulate your dopamine system to increase positive anticipation and decrease disappointment. This is achieved by adjusting what is referred to as the 'dopamine schedule'.

Impact of Light Exposure on Dopamine Release

The discussion transitions to the detrimental effects of viewing bright light during the night (from about 10:00 PM to 4:00 AM) on dopamine release. Regular exposure to bright light during these hours can suppress the activation of the reward circuitry, not just in the moment, but also to things that you would normally positively anticipate and pursue.

Light as a Dopamine Blocker

Light, particularly in the middle of the night, is described as a type of antagonist or blocker of dopamine. This can be problematic for those who work during the night and wish to bypass this dopamine suppression. The speaker advises viewing the episode on jet lag and shift work for tips on how to manage this.

Dopamine, Pleasure, and Motivation

An important experiment separated the concepts of pleasure and motivation. This experiment involved rats and food that they liked. One group of rats had their dopamine neurons eliminated. These rats could still derive pleasure from the food, but they lacked the motivation to move towards the lever to get the food. The conclusion is that dopamine is not about the ability to experience pleasure, but about the motivation for pleasure. This has been repeated in humans, where those with low levels of dopamine are less motivated, even though they can still achieve pleasure.

Dopamine and Procrastination

Lack of motivation, often viewed as procrastination, can be linked to low levels of dopamine. In some cases, this lack of motivation could be a symptom of clinical depression, which requires professional help. There are both drug and non-drug treatments available, including psychotherapy and various forms of psychoanalysis.

Supplements for Boosting Dopamine and Serotonin

There is a compound called Fenal Ethyl Aiming (P-E-A) that is available over the counter as a supplement. This compound releases dopamine and serotonin at low levels, providing a mix of motivation and 'here and now' molecules. People's responses to this supplement vary widely, but many report a heightened sense of mental acuity and well-being. As with any supplement, it's essential to consult with a healthcare provider before starting to take it.

Resource for Supplement Information

Examine.com is a recommended resource for information on various supplements. It provides a 'human effect matrix' for any supplement entered into its search, providing details on various studies conducted on that supplement. This site is a free resource and a link to it is provided in the caption.

Dopamine System and Supplements

The discussion revolves around the dopamine system and the various non-prescription supplements that can influence it. A particular focus is given to supplements like Beta Fino, L Ethel, and Amy, which are known to tap into the dopamine system. An example is provided of Acetyl L-carnitine, a supplement reported to have antidepressant effects and positive impacts on sperm and ovarian health. It's mentioned that these supplements exist in a unique space between prescription drugs and doing nothing.

ADHD, ADD and Dopamine

The topic shifts to Attention Deficit Hyperactivity Disorder (ADHD) and Attention Deficit Disorder (ADD) in the context of dopamine and impulsivity. It's explained that these clinical diagnoses are often treated with drugs like Adderall, which have amphetamine-like qualities and structures. These drugs activate the brain circuitry that acts as a brake on the deeper mesolimbic circuitry, reducing impulsivity. The prefrontal cortex, acting as a brake, can limit impulsivity by increasing the activity of neurons in that pathway.

Impulsivity In Children and Its Implications

A study is discussed which shows a correlation between impulsivity in children and overeating disorders at a later stage in life. The study found that obese children were more impulsive in a variety of contexts, not just in relation to food. This impulsivity is linked to the dopamine reward pathway, and drugs that increase activity in the 'braking' system of this pathway can help reduce impulsivity by suppressing the release of dopamine.

Dopamine Schedule and Motivation

The topic moves onto the concept of a 'dopamine schedule' and how it can be leveraged to increase motivation without leading to a dopamine 'crash'. The focus is on how to experience heightened pleasure from various pursuits in life, and how understanding neuro-biological principles can lead to improved focus, better sleep, and increased motivation. The key principle highlighted is that dopamine is highly subjective.

Subjective Interpretation of Experience

The speaker discusses the concept of subjective interpretation of experiences, and how it can have a profound effect on individuals. This concept is particularly powerful when applied to pharmacology, where an individual's beliefs or expectations can significantly influence the effects of a drug. In essence, our cognition and belief system can interact with pharmacological mechanisms to modify our responses, even to hardwired responses like dopamine release following the consumption of certain substances.

Expectation and its Effects on Mood and Cognition

The speaker describes a study conducted on college students in which the effects of expectations on mood and cognition were examined. In the experiment, students were given either a placebo or 200 milligrams of caffeine, and were told they were either receiving caffeine or Adderall. The results showed that students who expected to receive Adderall reported stronger stimulant effects and performed better on a working memory test, even though they had only ingested caffeine. This experiment demonstrates the interaction between a drug and the expectation of its effects, leading to heightened performance due to belief.

The Impact of Higher Cognitive Processes

The speaker highlights the influence of higher-level cognitive processes on even the most fundamental aspects of our physiological responses, such as dopamine or adrenaline release. The study involving caffeine and Adderall expectations is an example of how our belief systems can positively impact performance. This points to the possibility of leveraging these cognitive processes to improve outcomes in various fields, from learning to performance enhancement.

Caffeine's Effects on Dopamine Release and Neuron Protection

The speaker draws attention to a study published in the Journal of Neuroscience that shows caffeine can increase dopamine release in the brain by about 30%. More interestingly, the study also suggests that caffeine may have a protective effect on dopamine neurons. This protective effect is distinct from the neurotoxic effects that some drugs, like MDMA or ecstasy, are claimed to have on dopamine and serotonin neurons.

Effects of Amphetamine on Dopaminergic and Serotonergic Neurons

Amphetamine, a potent stimulant, has been found to cause damage to dopaminergic and serotonergic neurons. Dopaminergic neurons play a critical role in the brain's reward system, while serotonergic neurons are involved in mood regulation, appetite, and sleep. The damage caused by amphetamine can lead to a variety of neurological and psychological disorders.

Possible Neuroprotective Effects of Caffeine and MDMA

Some studies suggest that low levels of caffeine may have a protective effect on dopamine neurons. MDMA (ecstasy), currently in clinical trials for treating trauma, PTSD, and depression, does not appear to harm dopaminergic neurons based on current evidence, although this is still a topic of ongoing research.

Destructive Impact of Methamphetamine on Dopaminergic Neurons

Methamphetamine, a powerful and highly addictive stimulant, is particularly destructive to dopaminergic neurons. This damage is believed to be a contributing factor to the severe neurological and psychological effects associated with methamphetamine use.

Potential Neuroprotective Effects of Nicotine

Nicotine, particularly in supplemental form, is believed by some to have neuroprotective effects, potentially reducing the risk of Parkinson's and Alzheimer's disease. This is due to nicotine's ability to stimulate dopamine release. However, the protective effects of nicotine are still a topic of ongoing research and debate.

Dopamine's Role in Gambling Addiction

Gambling addiction is often driven by dopamine, the neurotransmitter associated with pleasure and reward. The anticipation of a possible win triggers a surge in dopamine, leading to the 'high' that gamblers seek. This addiction can be particularly destructive as the intermittent reinforcement provided by occasional wins keeps the individual locked in a cycle of gambling.

Utilizing Intermittent Reinforcement for Goal Achievement

Intermittent reinforcement, the concept of occasionally rewarding behavior, can be a powerful tool for achieving personal goals. This form of reward schedule can help maintain motivation and enjoyment in the pursuit of a goal, whether it be academic, financial, or relationship oriented.

Managing Dopamine Levels For Long-Term Success

The key to long-term success in any pursuit is to manage dopamine levels. Dopamine is a neurotransmitter that plays a major role in reward-motivated behavior. However, over-celebrating every small win can lead to a dopamine crash, causing cravings and diminishing motivation. Therefore, it's important to selectively celebrate only significant wins, thereby maintaining healthy dopamine levels and ensuring continued motivation towards the larger goal. This concept is applicable to any pursuit, whether it's financial success, gaining followers, improving grades, or winning trophies.

Blunting The Reward Response

To maintain motivation over the long term, it can be beneficial to blunt the reward response for intermediate goals. This doesn't mean not celebrating wins, but rather not celebrating all of them. A good way to blunt the reward response is by giving away some of the rewards, especially in cases of financial success. This strategy reduces the impact of the reward and helps keep the dopamine system in check.

Avoiding Dopamine Crashes

Large increases in dopamine lead to large crashes, which can be detrimental to long-term goal pursuit. Celebrating too intensely can lead to a dopamine crash, which can make it harder to stay on the path of continued pursuit. Therefore, it's important to celebrate wins, but not celebrate every win. This approach helps to keep the dopamine system in check and ensures continued progress.

Intermittent Reinforcement

One effective way to maintain motivation and avoid dopamine crashes is through intermittent reinforcement. This involves rewarding oneself not on a predictable schedule, but rather at random intervals. This could mean rewarding oneself three times in a row, then not at all for ten days. This unpredictability helps to keep the dopamine system engaged without burning it out.

Personal Experience With Intermittent Reinforcement

The speaker shares a personal story from graduate school where he experienced intermittent reinforcement. After publishing a paper in a prestigious journal, his advisor suggested they 'skip' celebrating this win. This unexpected response served as an example of blunting the reward response and practicing intermittent reinforcement, which the speaker believes has served him well in his scientific career and other aspects of life.

The Importance of Reward in Work

The speaker highlights the importance of finding reward in the work itself, rather than in external celebrations or achievements. This concept is linked to the body's dopamine release, which is associated with feelings of pleasure and reward. The speaker remembers a time 20 years ago when they published a paper but did not celebrate, instead finding fulfillment in the work and achievement itself. This approach can create a long-lasting sense of accomplishment and motivation.

Intermittent Reward Schedule

The speaker discusses the concept of intermittent reward scheduling, where rewards are not given every time an achievement is made, but rather sporadically. This approach can lead to a cautious deployment of dopamine release in response to wins, which can help maintain long-term motivation and drive.

Corrections to Previous Statements

The speaker acknowledges and corrects errors made in previous discussions. These include misinterpretations about the benefits of the supplement ashwagandha, and a mix-up between the serotonin precursor 5-HTP and serotonin itself (5-HT). The speaker emphasizes the importance of accuracy in discussions, and appreciates the audience's feedback and corrections.

Podcast Accessibility

The speaker announces that the podcast is now subtitled in Spanish, making the content more accessible for Spanish-speaking audiences. The subtitles can be activated in the caption feature on YouTube.

Understanding Dopamine System and Reward

The speaker concludes by summarizing the discussion about the dopamine system, rewards, and motivation. The speaker also mentions the other side of dopamine and reward, which includes pain and pleasure. The importance of understanding these systems for personal and professional growth is also highlighted.

Effects of Adderall

The speaker discusses a study that demonstrates how the effects of Adderall can be created purely cognitively, without actually ingesting the drug. This can be achieved by telling people they are taking Adderall, but instead giving them caffeine.

Scheduling Dopamine

The topic of scheduling dopamine is introduced. The speaker advises adopting an intermittent reward schedule to ensure long-term engagement with pursuits that are healthy and beneficial. This strategy was not an exhaustive coverage of all things related to dopamine and motivation.

Future Discussions on Dopamine and Motivation

The speaker informs that the discussion on dopamine and motivation will continue in the next episode from another perspective. They hope the audience has enough information to ponder upon and adopt in their own life and practices.

The Importance of Sharing Knowledge

The speaker encourages the audience to share the knowledge they've learned. They refer to the method used in scientific teaching: watch one, do one, teach one. The speaker urges the audience to watch something, learn it, apply it, and then teach it to others.

Supporting the Podcast

The speaker explains how the audience can support the podcast. They can subscribe on the YouTube channel, hit the notification button, subscribe on Apple or Spotify, leave a review on Apple, and check out the sponsors mentioned at the beginning of the podcast. The speaker also mentions a Patreon account where people can support the podcast.

Partnership with Thorne

The speaker reveals a partnership with Thorne, a supplement company known for its stringent quality controls. They mention that the Mayo Clinic and major sports organizations are also partnered with Thorne due to their commitment to rigor. The speaker shares that they personally take Thorne supplements and offers the audience a 20% discount on Thorne products.

Closing Remarks

The speaker concludes by thanking the audience for their time and attention. They express hope that the audience has learned a lot and have found tools to incorporate into their lives, especially in relation to motivation and emotion.

FAQs

Who is the speaker of the podcast? The speaker of the podcast is Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine.

What is the purpose of the podcast? The purpose of the podcast is to provide zero cost to consumer information about science and science-related tools.

Who are the sponsors of the podcast? The podcast is sponsored by Athletic Greens, Headspace and Magic Spoon.

What is the topic of the day's discussion? The topic of the day's discussion is the neuroscience of motivation.

What are the future plans for the podcast? Plans are in place to extend the podcast to other languages in the near future.

What is the focus of the current month's discussion? The current month's discussion is centered around the neuroscience of emotions, specifically focusing on the role of motivation in our daily lives.

What is the link between pleasure, reward, and addiction? The conversation explores the link between pleasure, reward, and addiction, delving into the addictive properties of certain substances and discussing strategies to break free from addiction.

What role does Dopamine play in motivation and movement? Dopamine, a key molecule, plays a significant role in both motivation and movement. It is intricately linked with the neurochemistry of movement and is responsible for the desire to overcome various barriers.

What is dopamine scheduling? Dopamine scheduling is how the way we lead our lives and conceptualize our goals can influence our dopamine schedules, and consequently our ability to pursue and achieve those goals.

What is the reward pathway? The reward pathway consists of the Ventral Tegmental Area (VTA) and the nucleus accumbens. This pathway controls motivation and can be thought of as an accelerator, biasing us towards action.

What is the role of the prefrontal cortex? The prefrontal cortex, located behind the forehead, is responsible for various aspects of cognition and emotion regulation.

What is the role of dopamine in motivation? Motivation is a two-part process involving the balancing of pleasure and pain. Dopamine is released from the VTA at the nucleus accumbens when we experience things that we like. However, dopamine is mostly released in anticipation and craving for a particular thing, creating a sense of action or desire to move in the direction of the thing that we crave.

What is the role of dopamine in craving and anticipation? Dopamine is responsible for wanting and craving, not pleasure. Dopamine is indeed released in response to pleasurable activities like sex or eating food, but it is primarily released in anticipation and craving for a particular thing. This release of dopamine narrows our focus towards the thing we crave, irrespective of what that thing might be.

How does dopamine release affect motivation? When we are relaxed or not doing much, the reward pathway releases dopamine at a rate of about three or four times per second. However, when we get excited or anticipate something, the rate of dopamine release increases to around 30 or 40 times per second, creating a desire to move towards the thing we're craving. The extent to which the dopamine firing rate increases provides a window into why we might be motivated or not motivated for certain things.

How does dopamine release affect food consumption? When consuming pasta, or any food, dopamine release in the brain's reward pathway increases about 50% above baseline. This causes the neurons there to increase their firing rate. The exact numbers can vary, but on average, dopamine levels increase by about 50 points.

What effect does sex have on dopamine levels? Sex, which is fundamental to our species' continuation and reproduction, increases dopamine levels in the brain by about 100% or essentially doubles them. This increase is not limited to sex for the purpose of conceiving children.

What effect does nicotine have on dopamine levels? Nicotine, either from cigarettes or supplemental form, increases dopamine levels in the brain about 150% above baseline. This increase occurs very quickly, within seconds.

What effect do cocaine and amphetamine have on dopamine levels? Cocaine and amphetamine use can increase dopamine release in the brain a thousand fold within about 10 seconds of consuming the drug. However, just thinking about these substances can also increase dopamine release to the same degree as actually consuming them.

How do video games and social media affect dopamine levels? Video games, especially those with a high update speed and novelty, can release dopamine levels somewhere between those released by nicotine and cocaine. Social media can also release high levels of dopamine, although there seems to be a taper in the amount released over time.

What is the pleasure-pain balance in addiction? Addiction is not just about the pleasure derived from a behavior or substance, but also involves a pleasure-pain balance that underlies motivation. Understanding this balance can provide tools to control motivation towards healthy behaviors and avoid destructive ones.

What is the genetic bias towards addiction? About 15 to 20% of people have a genetic bias towards addiction. While it's not true for most people that they can become addicted the first time they use a drug, this is true for some individuals. This is often related to whether or not they were formerly addicted to something else.

How does anticipation affect addiction? The way that addiction works, and the way that motivation works generally in the non-addictive setting, is that anticipation of a behavior or substance can trigger a release of dopamine.

How does dopamine release affect engagement with enjoyable activities? When you engage with something enjoyable, such as eating chocolate or running, the amount of dopamine released in your brain increases. However, as you repeatedly engage with this activity, the dopamine activation shifts and other chemicals are released, triggering a low-level sense of pain. This pain is not necessarily physical, but rather manifests as a craving for more of the activity.

What is the mirror image of pleasure? For every bit of dopamine (pleasure) released, there is a mirror image experience of pain. This pain, or craving, is experienced shortly after the pleasure and is often hard to distinguish due to their close temporal overlap. This phenomenon can be observed in many pleasurable experiences, such as eating something delicious.

What happens when pleasure diminishes and pain increases? With each subsequent engagement with an activity, the pleasure diminishes slightly while the pain response increases. This is best observed in drug-seeking behavior, where the pleasure of drug use diminishes with each use, but the pain (craving) for the drug increases over time.

What is the role of dopamine in motivation? Dopamine is less about pleasure and more about motivation and desire to pursue more in order to reduce future pain. This pain is not necessarily physical but can manifest as a psychological craving or yearning.

What is the difference between satisfaction and satiety? Satisfaction and satiety are discussed as separate neuromodulators. These are controlled by serotonin, oxytocin, and a hormone called prolactin. These are described as 'here and now' molecules which allow us to experience sensations and pleasure in the present moment.

What is the role of serotonin and dopamine? Serotonin is described as the molecule of bliss and contentment for what we already have. Whereas dopamine makes us focused on things outside us that are beyond our personal space, serotonin has to do with the things that are in our immediate 'here and now'.

How to balance dopamine and serotonin through mindfulness? Mindfulness practices, such as focusing all of your attention on a single almond, can shift our behavior from a dopamine-driven pursuit to a serotonin and cannabinoid system involvement. This shift can increase pleasure for what we already have, creating a deeper appreciation for the present moment.

What impact do receptive drugs have on the serotonin system? Receptive drugs like marijuana and opioids have a significant impact on the serotonin system. These drugs tend to make people lethargic and content to stay where they are, reducing their desire to pursue anything.

How do dopamine and contentment relate? Dopamine molecules focus on things we want and crave, whereas other molecules make us content with what we have. A healthy emotional landscape requires a balance between these two neuromodulator systems.

What are different approaches to achieving goals? People approach achieving their goals in different ways. Some individuals actively pursue their goals, often sharing their ambitions and progress with others. Other individuals might adopt a more passive approach, aiming to fulfill their goals by serving others or taking care of others' needs.

How can procrastination be understood and overcome? Procrastination is not a singular issue; there are different types of procrastinators. One type thrives on the stress of impending deadlines, using the stress to focus and activate their system. Overcoming procrastination may involve finding alternative ways to activate their system, such as super-oxygenation breathing exercises.

How does adrenaline affect work efficiency? Adrenaline, usually brought on by a looming deadline, can help to improve focus and work efficiency as it can be self-directed, without the need for ingesting substances.

What are the effects of caffeine on dopamine levels? Caffeine can stimulate a mild release of dopamine, which can increase neuron firing rates in the nucleus accumbens by about 30%. However, for caffeine-sensitive individuals, this could lead to agitation.

What are dopamine precursors and supplements? L tyrosine, found in red meats and certain nuts, is a precursor to dopamine and can be supplemented. This can lead to a significant increase in dopamine, which can increase motivation in the short term but also comes with a crash.

How can dopamine levels be increased for those with low levels? For individuals who struggle to release or produce enough dopamine, certain substances like Mucuna Purina and certain antidepressants like Wellbutrin can help increase dopamine levels.

What are the potential risks of high dopamine levels? High dopamine levels can create a sense of pleasure and a desire for more of the dopamine-releasing activity. However, this can also increase the pain of lack of accomplishment over time.

What is the role of dopamine in reproduction? One of the fundamental mechanisms in humans is the neurocircuitry designed for seeking out mates and reproduction, which is driven by dopamine.

How does the Coolidge effect relate to dopamine? The Coolidge effect, a phenomenon where the refractory period is shortened by the introduction of novel mates, involves an increase in dopamine levels.

What substances can increase dopamine and suppress prolactin? Vitamin B6 and zinc are potent prolactin inhibitors that indirectly increase dopamine by suppressing prolactin.

How does the dopamine and prolactin system relate to schizophrenia? Schizophrenia often involves hyperactivation of the dopamine system, leading to symptoms like hallucinations. Treatments for schizophrenia often involve drugs that block dopamine receptors.

What are some misconceptions about mental illness and medication? Often, strange behaviors exhibited by individuals suffering from mental illness are not a result of the illness itself, but rather side effects of the medication used to treat the condition.

What is the role of prolactin? Prolactin is a hormone that increases during intense experiences, not only during sex and reproduction. It is also released after major events and is thought to be responsible for postpartum depression and the feeling of 'let down' or 'low' after a significant event.

How does the release of dopamine affect mood and happiness? The release of dopamine, the 'feel good' hormone, varies greatly from person to person. Some people experience a prolonged release of dopamine after a positive event, while others have a short burst and then return to their baseline mood. Understanding your own dopamine response can help you manage your mood and happiness.

How can Vitamin B6 help manage mood? Vitamin B6 has been used by some to help manage the 'low' feeling after a major event, potentially due to its role in neurotransmitter synthesis. However, it's essential to consult with a physician before starting any new supplement regimen, as there can be potential side effects for certain individuals.

What is the cognitive extension of positive experiences? By consciously recalling and reliving positive experiences, individuals can extend the pleasurable effects of dopamine release. This can help offset the 'low' feeling that may follow a significant achievement or event.

What are some challenges faced by high performers? High performers, who often seek novel experiences and achievements, can struggle with the 'low' that follows a major accomplishment. These individuals may benefit from practices that promote presence and contentment in the current moment, providing a balance to their goal-oriented tendencies.

What is the dual nature of pleasure? Pleasure is derived from two sources: the joy of pursuit and the joy of what one already has. Striking a balance between these types of joy can promote emotional well-being and happiness.

How can parent-child interactions affect emotional development? Positive parent-child interactions that engage both the dopaminergic system (associated with anticipation and excitement) and serotonin system (associated with contentment and satisfaction) can foster healthy emotional regulation and adult relationships.

How can engaging with children enhance their sense of pleasure? Engaging with children in a manner that enhances their sense of pleasure for what's present and creates positive anticipation can be achieved by providing them with things to be excited about.

What is the concept of reward prediction error? Reward prediction error is a psychological concept where children (and adults) often interpret 'maybe' as a confirmation, especially when it pertains to rewards. This leads to an increase in dopamine, a neurotransmitter responsible for motivation and anticipation, but can also cause a significant crash in dopamine levels if the anticipated reward doesn't materialize, leading to disappointment.

What role does dopamine play in anticipation and motivation? Dopamine influences our motivation towards what we want and also incites action. Dopamine responds to the probability of rewards, with higher dopamine release in response to unexpected rewards leading to a stronger memory of the event.

How can one regulate their dopamine system? You can regulate your dopamine system to increase positive anticipation and decrease disappointment by adjusting what is referred to as the 'dopamine schedule'.

How does light exposure impact dopamine release? Regular exposure to bright light during the night (from about 10:00 PM to 4:00 AM) can suppress the activation of the reward circuitry, not just in the moment, but also to things that you would normally positively anticipate and pursue.

What is the relationship between dopamine, pleasure, and motivation? Dopamine is not about the ability to experience pleasure, but about the motivation for pleasure. Those with low levels of dopamine are less motivated, even though they can still achieve pleasure.

How is dopamine linked to procrastination? Lack of motivation, often viewed as procrastination, can be linked to low levels of dopamine. In some cases, this lack of motivation could be a symptom of clinical depression, which requires professional help. There are both drug and non-drug treatments available, including psychotherapy and various forms of psychoanalysis.

What is Fenal Ethyl Aiming (P-E-A) and what does it do? Fenal Ethyl Aiming (P-E-A) is a compound that releases dopamine and serotonin at low levels, providing a mix of motivation and 'here and now' molecules. People's responses to this supplement vary widely, but many report a heightened sense of mental acuity and well-being.

What is a reliable resource for information on various supplements? Examine.com is a recommended resource for information on various supplements. It provides a 'human effect matrix' for any supplement entered into its search, providing details on various studies conducted on that supplement.

How is dopamine related to ADHD and ADD? ADHD and ADD are often treated with drugs like Adderall, which have amphetamine-like qualities and structures. These drugs activate the brain circuitry that acts as a brake on the deeper mesolimbic circuitry, reducing impulsivity.

What is the correlation between impulsivity in children and overeating disorders? A study found that obese children were more impulsive in a variety of contexts, not just in relation to food. This impulsivity is linked to the dopamine reward pathway, and drugs that increase activity in the 'braking' system of this pathway can help reduce impulsivity by suppressing the release of dopamine.

What is a 'dopamine schedule'? A 'dopamine schedule' is a concept that can be leveraged to increase motivation without leading to a dopamine 'crash'. It is focused on how to experience heightened pleasure from various pursuits in life, and how understanding neuro-biological principles can lead to improved focus, better sleep, and increased motivation.

How do expectations affect the effects of a drug? An individual's beliefs or expectations can significantly influence the effects of a drug. In a study, students who expected to receive Adderall reported stronger stimulant effects and performed better on a working memory test, even though they had only ingested caffeine.

What is the impact of higher cognitive processes on physiological responses? Higher-level cognitive processes can influence even the most fundamental aspects of our physiological responses, such as dopamine or adrenaline release. The study involving caffeine and Adderall expectations is an example of how our belief systems can positively impact performance.

What are the effects of caffeine on dopamine release and neuron protection? A study shows caffeine can increase dopamine release in the brain by about 30%. The study also suggests that caffeine may have a protective effect on dopamine neurons.

What are the effects of amphetamine on dopaminergic and serotonergic neurons? The answer is not provided in the content.

What role do dopaminergic and serotonergic neurons play in the brain? Dopaminergic neurons play a critical role in the brain's reward system, while serotonergic neurons are involved in mood regulation, appetite, and sleep.

What are some potential neuroprotective effects of caffeine and MDMA? Some studies suggest that low levels of caffeine may have a protective effect on dopamine neurons. MDMA (ecstasy), currently in clinical trials for treating trauma, PTSD, and depression, does not appear to harm dopaminergic neurons based on current evidence.

What is the impact of methamphetamine on dopaminergic neurons? Methamphetamine, a powerful and highly addictive stimulant, is particularly destructive to dopaminergic neurons. This damage is believed to be a contributing factor to the severe neurological and psychological effects associated with methamphetamine use.

What are the potential neuroprotective effects of nicotine? Nicotine, particularly in supplemental form, is believed by some to have neuroprotective effects, potentially reducing the risk of Parkinson's and Alzheimer's disease. This is due to nicotine's ability to stimulate dopamine release.

What role does dopamine play in gambling addiction? Gambling addiction is often driven by dopamine, the neurotransmitter associated with pleasure and reward. The anticipation of a possible win triggers a surge in dopamine, leading to the 'high' that gamblers seek.

How can intermittent reinforcement be used for goal achievement? Intermittent reinforcement, the concept of occasionally rewarding behavior, can be a powerful tool for achieving personal goals. This form of reward schedule can help maintain motivation and enjoyment in the pursuit of a goal.

How can dopamine levels be managed for long-term success? The key to long-term success in any pursuit is to manage dopamine levels. Over-celebrating every small win can lead to a dopamine crash, causing cravings and diminishing motivation. Therefore, it's important to selectively celebrate only significant wins, thereby maintaining healthy dopamine levels and ensuring continued motivation towards the larger goal.

What is the concept of blunting the reward response? To maintain motivation over the long term, it can be beneficial to blunt the reward response for intermediate goals. This doesn't mean not celebrating wins, but rather not celebrating all of them. A good way to blunt the reward response is by giving away some of the rewards, especially in cases of financial success.

What effect do large increases in dopamine have on goal pursuit? Large increases in dopamine lead to large crashes, which can be detrimental to long-term goal pursuit. Celebrating too intensely can lead to a dopamine crash, which can make it harder to stay on the path of continued pursuit.

How can intermittent reinforcement help maintain motivation? One effective way to maintain motivation and avoid dopamine crashes is through intermittent reinforcement. This involves rewarding oneself not on a predictable schedule, but rather at random intervals.

What is the importance of finding reward in work itself? Finding reward in the work itself, rather than in external celebrations or achievements, is important. This approach can create a long-lasting sense of accomplishment and motivation.

What is intermittent reward schedule? Intermittent reward schedule is a concept where one rewards oneself not on a predictable schedule, but rather at random intervals. This unpredictability helps to keep the dopamine system engaged without burning it out.

What is the effect of sporadic rewards on dopamine release? Sporadic rewards can lead to a cautious deployment of dopamine release in response to wins, which can help maintain long-term motivation and drive.

What were the corrections made to previous statements? The corrections include misinterpretations about the benefits of the supplement ashwagandha, and a mix-up between the serotonin precursor 5-HTP and serotonin itself (5-HT).

What accessibility feature has been added to the podcast? The podcast is now subtitled in Spanish, making the content more accessible for Spanish-speaking audiences.

What is the other side of dopamine and reward? The other side of dopamine and reward includes pain and pleasure.

How can the effects of Adderall be created without actually ingesting the drug? The effects of Adderall can be created purely cognitively by telling people they are taking Adderall, but instead giving them caffeine.

What is the advice on scheduling dopamine? The speaker advises adopting an intermittent reward schedule to ensure long-term engagement with pursuits that are healthy and beneficial.

What is the future plan for discussions on dopamine and motivation? The discussion on dopamine and motivation will continue in the next episode from another perspective.

What is the method used in scientific teaching? The method used in scientific teaching is: watch one, do one, teach one.

How can the audience support the podcast? The audience can support the podcast by subscribing on the YouTube channel, subscribing on Apple or Spotify, leaving a review on Apple, and checking out the sponsors mentioned at the beginning of the podcast. They can also support the podcast through Patreon.

Who is the speaker partnered with? The speaker is partnered with Thorne, a supplement company known for its stringent quality controls.

What does the speaker hope the audience has gained from the podcast? The speaker hopes that the audience has learned a lot and have found tools to incorporate into their lives, especially in relation to motivation and emotion.

Glossary

Addiction: A psychological and physical inability to stop consuming a chemical, drug, activity, or substance, even though it is causing psychological and physical harm. In the context of the podcast, it's explored in relation to pleasure, reward, and certain substances.

Athletic Greens: An all-in-one vitamin, mineral, and probiotic drink. A sponsor of the podcast.

Dopamine: A type of neurotransmitter, a molecule of reward and pleasure, that plays a significant role in motivation and movement.

Dopamine Scheduling: A concept which explains how our lifestyle and goal setting can influence our dopamine schedules, and consequently our ability to pursue and achieve those goals.

Dopamine: A Double-Edged Sword: While dopamine is central to many positive experiences, it also plays a role in negative aspects of life such as addiction and certain forms of mental disease.

Headspace: A meditation app and a sponsor of the podcast. It's highlighted for its benefits including improved sleep, reduced impulsivity, and improved cognition.

Magic Spoon: A low-carb, grain-free, keto-friendly cereal and a sponsor of the podcast.

Neurochemistry of Drive and Mindset: An exploration of how neurochemical elements intertwine with emotions.

Neuroscience of Emotions: Focus on Motivation: A discussion centered around the neuroscience of emotions, specifically focusing on the role of motivation in our daily lives.

Prefrontal Cortex: A part of the brain located behind the forehead responsible for various aspects of cognition and behavior.

Reward Pathway: Also known as the mesolimbic reward pathway, it consists of the Ventral Tegmental Area (VTA) and the nucleus accumbens. This pathway controls motivation.

Addiction: Not just about the pleasure derived from a behavior or substance, but also involves a pleasure-pain balance that underlies motivation. Understanding this balance can provide tools to control motivation towards healthy behaviors and avoid destructive ones.

Addiction and Anticipation: The way that addiction works, and the way that motivation works generally in the non-addictive setting, is that anticipation of a behavior or substance can trigger a release of dopamine.

Dopamine's Firing Rate and Motivation: When we are relaxed or not doing much, the reward pathway releases dopamine at a rate of about three or four times per second. However, when we get excited or anticipate something, the rate of dopamine release increases to around 30 or 40 times per second, creating a desire to move towards the thing we're craving. The extent to which the dopamine firing rate increases provides a window into why we might be motivated or not motivated for certain things.

Dopamine's Role in Craving and Anticipation: Contrary to popular belief, dopamine is responsible for wanting and craving, not pleasure. Dopamine is indeed released in response to pleasurable activities like sex or eating food, but it is primarily released in anticipation and craving for a particular thing. This release of dopamine narrows our focus towards the thing we crave, irrespective of what that thing might be.

Dopamine Release and Brain Circuitry: The brain circuitry that allows for such dopamine release has evolved to motivate behaviors towards particular goals, such as drinking water when thirsty or engaging in sex to reproduce. However, substances like cocaine and amphetamine can be disastrous as they release so much dopamine that they create closed loops where individuals only crave the particular substance.

Dopamine Release and Cocaine or Amphetamine: Cocaine and amphetamine use can increase dopamine release in the brain a thousand fold within about 10 seconds of consuming the drug. However, just thinking about these substances can also increase dopamine release to the same degree as actually consuming them.

Dopamine Release and Engagement: When you engage with something enjoyable, such as eating chocolate or running, the amount of dopamine released in your brain increases. However, as you repeatedly engage with this activity, the dopamine activation shifts and other chemicals are released, triggering a low-level sense of pain. This pain is not necessarily physical, but rather manifests as a craving for more of the activity.

Dopamine Release and Food Consumption: When consuming pasta, or any food, dopamine release in the brain's reward pathway increases about 50% above baseline. This causes the neurons there to increase their firing rate. The exact numbers can vary, but on average, dopamine levels increase by about 50 points.

Dopamine Release and Nicotine: Nicotine, either from cigarettes or supplemental form, increases dopamine levels in the brain about 150% above baseline. This increase occurs very quickly, within seconds.

Dopamine Release and Sex: Sex, which is fundamental to our species' continuation and reproduction, increases dopamine levels in the brain by about 100% or essentially doubles them. This increase is not limited to sex for the purpose of conceiving children.

Dopamine Release and Video Games or Social Media: Video games, especially those with a high update speed and novelty, can release dopamine levels somewhere between those released by nicotine and cocaine. Social media can also release high levels of dopamine, although there seems to be a taper in the amount released over time.

Genetic Bias Towards Addiction: About 15 to 20% of people have a genetic bias towards addiction. While it's not true for most people that they can become addicted the first time they use a drug, this is true for some individuals. This is often related to whether or not they were formerly addicted to something else.

Mirror Image of Pleasure: Pain: For every bit of dopamine (pleasure) released, there is a mirror image experience of pain. This pain, or craving, is experienced shortly after the pleasure and is often hard to distinguish due to their close temporal overlap. This phenomenon can be observed in many pleasurable experiences, such as eating something delicious.

Motivation as a Balance of Pleasure and Pain: Motivation is a two-part process involving the balancing of pleasure and pain. Dopamine is released from the VTA at the nucleus accumbens when we experience things that we like. However, dopamine is mostly released in anticipation and craving for a particular thing, creating a sense of action or desire to move in the direction of the thing that we crave.

Diminishing Pleasure and Increasing Pain: A concept that describes the phenomenon where the pleasure derived from an activity decreases with each subsequent engagement, while the pain response (or craving) increases. This is often observed in drug-seeking behavior.

Pursuit of Pleasure to Reduce Craving Pain: The idea that much of our pursuit of pleasure is to reduce the pain of craving. The desire for something is proportional to its pleasure and the pain experienced when it is absent.

Dopamine as a Motivator: Dopamine is a neurotransmitter that is more about motivation and desire to pursue more in order to reduce future pain. This pain can be psychological, manifesting as a craving or yearning.

Introduction to Croissants and Impulse Control: An anecdote used to illustrate the struggle of impulse control when faced with a desirable object, such as a food item, that triggers a desire for more of the same.

Understanding Satisfaction and Satiety: Satisfaction and satiety are separate neuromodulators controlled by serotonin, oxytocin, and prolactin. These 'here and now' molecules allow us to experience sensations and pleasure in the present moment.

The Role of Serotonin and Dopamine: Serotonin is a neurotransmitter associated with feelings of bliss and contentment for what we already have, while dopamine is focused on things outside us that are beyond our personal space.

The Impact of Endocannabinoids: Endocannabinoids are natural chemicals in the body involved in processes like forgetting. They bind to receptors that make us feel content in the present.

Balancing Dopamine and Serotonin Through Mindfulness: Mindfulness practices can shift our behavior from a dopamine-driven pursuit to a serotonin and cannabinoid system involvement, increasing pleasure for what we already have and fostering a deeper appreciation for the present moment.

Effects of Receptive Drugs on Serotonin System: Receptive drugs like marijuana and opioids impact the serotonin system, making people lethargic and content to stay where they are, reducing their desire to pursue anything.

Dopamine and Contentment: Dopamine molecules focus on things we want and crave, whereas other molecules make us content with what we have. A healthy emotional landscape requires a balance between these two neuromodulator systems.

Different Approaches to Achieving Goals: People approach achieving their goals differently. Some actively pursue their goals while others adopt a more passive approach, aiming to fulfill their goals by serving others.

Understanding and Overcoming Procrastination: Procrastination is not a singular issue; there are different types of procrastinators. Some thrive on the stress of impending deadlines, using the stress to focus and activate their system.

Self-Directed Adrenaline Release: The ability to control the release of adrenaline in your body to achieve a heightened state of focus and eliminate distractions.

Adrenaline: A hormone that can be self-directed, without the need for ingesting substances. Usually brought on by a looming deadline, which acts as a stimulus. This can help to improve focus and work efficiency.

Caffeine: A substance present in things like coffee or Mate, can stimulate a mild release of dopamine, increasing neuron firing rates in the nucleus accumbens by about 30%. However, for caffeine-sensitive individuals, this could lead to agitation.

Dopamine Precursors and Supplements: L tyrosine, found in red meats and certain nuts, is a precursor to dopamine and can be supplemented. This can lead to a significant increase in dopamine, which can increase motivation in the short term but also comes with a crash.

Increasing Dopamine for Those with Low Levels: For individuals who struggle to release or produce enough dopamine, certain substances can help increase dopamine levels. These include Mucuna Purina and certain antidepressants like Wellbutrin.

Potential Risks of High Dopamine Levels: High dopamine levels can create a sense of pleasure and a desire for more of the dopamine-releasing activity. However, this can also increase the pain of lack of accomplishment over time, illustrating the pleasure-pain relationship of dopamine.

Dopamine Crashes and Suppression Mechanisms: The body has mechanisms to suppress dopamine levels, leading to a 'dopamine crash'. Knowing how to navigate these crashes and suppression mechanisms can help manage healthier dopamine schedules and maintain motivation levels.

Role of Dopamine in Reproduction: One of the fundamental mechanisms in humans is the neurocircuitry designed for seeking out mates and reproduction, driven by dopamine.

Biology of Sex and Dopamine: Regardless of chromosomal background, the biology of sex in males and females involves the release of dopamine on anticipation and consummation of sex and reproduction.

Coolidge Effect and Novelty in Mating: The number one thing that releases dopamine is novelty, and it is shown that the refractory period is shortened by the introduction of novel mates.

Prolactin Inhibition and Dopamine Increase: There are substances that people take to bypass these refractory periods. Certain drugs can increase dopamine and suppress prolactin. Vitamin B6 and zinc are potent prolactin inhibitors that indirectly increase dopamine by suppressing prolactin.

Dopamine, Prolactin, and Schizophrenia: The dopamine and prolactin system, initially evolved for reproduction, plays a role in conditions like schizophrenia. Treatments for schizophrenia often involve drugs that block dopamine receptors.

Misconceptions about Mental Illness and Medication: Often, strange behaviors exhibited by individuals suffering from mental illness are not a result of the illness itself, but rather side effects of the medication used to treat the condition.

Role of Prolactin: Prolactin is a hormone that increases during intense experiences, not only during sex and reproduction. It is also released after major events and is thought to be responsible for postpartum depression and the feeling of 'let down' or 'low' after a significant event.

Challenges for High Performers: High performers, who often seek novel experiences and achievements, can struggle with the 'low' that follows a major accomplishment. These individuals may benefit from practices that promote presence and contentment in the current moment, providing a balance to their goal-oriented tendencies.

Cognitive Extension of Positive Experiences: By consciously recalling and reliving positive experiences, individuals can extend the pleasurable effects of dopamine release. This can help offset the 'low' feeling that may follow a significant achievement or event.

Dopamine and Anticipation: Dopamine's role in anticipation and motivation is explored. It is explained that dopamine not only influences our motivation towards what we want, but it also incites action. Dopamine responds to the probability of rewards, with higher dopamine release in response to unexpected rewards leading to a stronger memory of the event.

Dopamine and Procrastination: Lack of motivation, often viewed as procrastination, can be linked to low levels of dopamine. In some cases, this lack of motivation could be a symptom of clinical depression, which requires professional help. There are both drug and non-drug treatments available, including psychotherapy and various forms of psychoanalysis.

Dopamine, Pleasure, and Motivation: An experiment separated the concepts of pleasure and motivation. The conclusion is that dopamine is not about the ability to experience pleasure, but about the motivation for pleasure.

Dopamine Release and Personal Variations: The release of dopamine, the 'feel good' hormone, varies greatly from person to person. Some people experience a prolonged release of dopamine after a positive event, while others have a short burst and then return to their baseline mood. Understanding your own dopamine response can help you manage your mood and happiness.

Engaging with Children: The content discusses the importance of engaging with children in a manner that enhances their sense of pleasure for what's present. It emphasizes the need to create positive anticipation for the children, which can be achieved by providing them with things to be excited about.

Impact of Light Exposure on Dopamine Release: The discussion transitions to the detrimental effects of viewing bright light during the night (from about 10:00 PM to 4:00 AM) on dopamine release. Regular exposure to bright light during these hours can suppress the activation of the reward circuitry, not just in the moment, but also to things that you would normally positively anticipate and pursue.

Light as a Dopamine Blocker: Light, particularly in the middle of the night, is described as a type of antagonist or blocker of dopamine. This can be problematic for those who work during the night and wish to bypass this dopamine suppression.

Parent-Child Attachment and Emotional Development: Positive parent-child interactions that engage both the dopaminergic system (associated with anticipation and excitement) and serotonin system (associated with contentment and satisfaction) can foster healthy emotional regulation and adult relationships.

Regulation of Dopamine System: The content suggests that you can regulate your dopamine system to increase positive anticipation and decrease disappointment. This is achieved by adjusting what is referred to as the 'dopamine schedule'.

The Dual Nature of Pleasure: Pleasure is derived from two sources: the joy of pursuit and the joy of what one already has. Striking a balance between these types of joy can promote emotional well-being and happiness.

Understanding Reward Prediction: The discussion shifts to a psychological concept called reward prediction error. It is explained that children (and adults) often interpret 'maybe' as a confirmation, especially when it pertains to rewards. This leads to an increase in dopamine, a neurotransmitter responsible for motivation and anticipation, but can also cause a significant crash in dopamine levels if the anticipated reward doesn't materialize, leading to disappointment.

Vitamin B6 and Mood Management: Vitamin B6 has been used by some to help manage the 'low' feeling after a major event, potentially due to its role in neurotransmitter synthesis. However, it's essential to consult with a physician before starting any new supplement regimen, as there can be potential side effects for certain individuals.

ADHD, ADD and Dopamine: Clinical diagnoses often treated with drugs like Adderall, which have amphetamine-like qualities and structures. These drugs activate the brain circuitry that acts as a brake on the deeper mesolimbic circuitry, reducing impulsivity.

Caffeine's Effects on Dopamine Release and Neuron Protection: A study shows caffeine can increase dopamine release in the brain by about 30%. It also suggests that caffeine may have a protective effect on dopamine neurons.

Dopamine Schedule and Motivation: Concept of a 'dopamine schedule' that can be leveraged to increase motivation without leading to a dopamine 'crash'. The key principle highlighted is that dopamine is highly subjective.

Dopamine System and Supplements: Discussion around the dopamine system and the various non-prescription supplements that can influence it.

Effects of Amphetamine on Dopaminergic and Serotonergic Neurons: Amphetamine, a potent stimulant, has been found to have effects on dopaminergic and serotonergic neurons.

Elements for Boosting Dopamine and Serotonin: A compound called Fenal Ethyl Aiming (P-E-A) is available over the counter as a supplement. This compound releases dopamine and serotonin at low levels, providing a mix of motivation and 'here and now' molecules.

Expectation and its Effects on Mood and Cognition: The effects of expectations on mood and cognition were examined. In an experiment, students who expected to receive Adderall reported stronger stimulant effects and performed better on a working memory test.

Impulsivity In Children and Its Implications: A study shows a correlation between impulsivity in children and overeating disorders at a later stage in life. This impulsivity is linked to the dopamine reward pathway.

Resource for Supplement Information: Examine.com is a recommended resource for information on various supplements. It provides a 'human effect matrix' for any supplement entered into its search.

Subjective Interpretation of Experience: The concept of subjective interpretation of experiences, and how it can have a profound effect on individuals. This concept is particularly powerful when applied to pharmacology.

The Impact of Higher Cognitive Processes: The influence of higher-level cognitive processes on even the most fundamental aspects of our physiological responses, such as dopamine or adrenaline release.

Amphetamine: A stimulant known to cause damage to dopaminergic and serotonergic neurons, which play a critical role in the brain's reward system and are involved in mood regulation, appetite, and sleep. The damage caused by amphetamine can lead to a variety of neurological and psychological disorders.

Caffeine: A stimulant that at low levels may have a protective effect on dopamine neurons, which are important in the brain's reward system.

Dopamine: A neurotransmitter that plays a major role in reward-motivated behavior. It is often associated with pleasure and reward, driving certain addictions and behaviors.

Dopaminergic Neurons: Neurons that play a critical role in the brain's reward system. They can be damaged by certain substances, leading to various neurological and psychological disorders.

Intermittent Reinforcement: The concept of occasionally rewarding behavior, which can be a powerful tool for maintaining motivation and enjoyment in the pursuit of a goal.

MDMA: Also known as ecstasy, it is currently in clinical trials for treating trauma, PTSD, and depression, and does not appear to harm dopaminergic neurons based on current evidence.

Methamphetamine: A powerful and highly addictive stimulant that is particularly destructive to dopaminergic neurons, contributing to severe neurological and psychological effects.

Nicotine: A substance believed by some to have neuroprotective effects, potentially reducing the risk of Parkinson's and Alzheimer's disease due to its ability to stimulate dopamine release.

Serotonergic Neurons: Neurons involved in mood regulation, appetite, and sleep. They can be damaged by certain substances, leading to various neurological and psychological disorders.

Corrections to Previous Statements: The speaker acknowledges and corrects errors made in previous discussions. These include misinterpretations about the benefits of the supplement ashwagandha, and a mix-up between the serotonin precursor 5-HTP and serotonin itself (5-HT). The speaker emphasizes the importance of accuracy in discussions, and appreciates the audience's feedback and corrections.

Podcast Accessibility: The speaker announces that the podcast is now subtitled in Spanish, making the content more accessible for Spanish-speaking audiences. The subtitles can be activated in the caption feature on YouTube.

Understanding Dopamine System and Reward: The speaker concludes by summarizing the discussion about the dopamine system, rewards, and motivation. The speaker also mentions the other side of dopamine and reward, which includes pain and pleasure. The importance of understanding these systems for personal and professional growth is also highlighted.

Effects of Adderall: The speaker discusses a study that demonstrates how the effects of Adderall can be created purely cognitively, without actually ingesting the drug. This can be achieved by telling people they are taking Adderall, but instead giving them caffeine.

Scheduling Dopamine: The topic of scheduling dopamine is introduced. The speaker advises adopting an intermittent reward schedule to ensure long-term engagement with pursuits that are healthy and beneficial. This strategy was not an exhaustive coverage of all things related to dopamine and motivation.

Future Discussions on Dopamine and Motivation: The speaker informs that the discussion on dopamine and motivation will continue in the next episode from another perspective. They hope the audience has enough information to ponder upon and adopt in their own life and practices.

The Importance of Sharing Knowledge: The speaker encourages the audience to share the knowledge they've learned. They refer to the method used in scientific teaching: watch one, do one, teach one. The speaker urges the audience to watch something, learn it, apply it, and then teach it to others.