The Varied Effects of Dopamine Release in Response to Different Substances and Behaviors

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Dopamine release varies depending on the substance or behavior. In the absence of any substance or behavior, the baseline dopamine release is around three to four per second. Anticipating food doubles the dopamine release, while the enjoyment of food may triple or quadruple it. Nicotine increases dopamine neuron firing by about 150%, cocaine increases dopamine output by about 1000%, and methamphetamine can increase it anywhere from 1000% to 10,000%. The effects of caffeine, sex, and video games vary greatly among individuals. Video games can lead to a five to tenfold increase in dopamine output, but for some, it may cause no increase or even a decrease. Sexual activity typically leads to a four to fivefold increase in dopamine neuron firing, but some individuals experience a doubled increase. Caffeine roughly doubles dopamine signaling, but the exact measurement varies across different populations. It's important to note that these effects have individual variability and are relative levels represented by overlapping curves. Cocaine, methamphetamine, and heroin result in significant and rapid increases in dopamine release.

In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.

For the full show notes, visit hubermanlab.com.