In this ⁠Huberman Lab Essentials⁠ episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals. Show notes: https://go.hubermanlab.com/vqRTSoT Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Timestamps 00:00:00 Optimize Neurochemicals for Health 00:00:27 Neuromodulator Levels & 3 Daily Phases 00:05:07 Hormones Modulate Neuromodulators 00:06:56 Effects of Key Neuromodulators 00:08:58 Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine 00:12:12 Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA) 00:15:16 Increase Dopamine, Tool: Deliberate Cold Exposure 00:18:00 Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation 00:22:25 Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine 00:24:40 Acetylcholine Supplements: Alpha-GPC, Huperzine 00:25:34 Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods 00:28:02 Serotonin Supplement: Myo-inositol 00:28:39 Using the Neurochemical Toolkit for Your Goals #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer