{"id":14384,"date":"2023-12-18T13:21:43","date_gmt":"2023-12-18T13:21:43","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14384"},"modified":"2023-12-19T16:57:08","modified_gmt":"2023-12-19T16:57:08","slug":"notas-del-podcast-del-laboratorio-de-huberman-control-de-la-dopamina-para-la-motivacion-el-enfoque-y-la-satisfaccion","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2023\/12\/18\/notas-del-podcast-del-laboratorio-de-huberman-control-de-la-dopamina-para-la-motivacion-el-enfoque-y-la-satisfaccion\/","title":{"rendered":"Notas del podcast del Laboratorio Huberman: Control de la dopamina para la motivaci\u00f3n, la concentraci\u00f3n y la satisfacci\u00f3n"},"content":{"rendered":"\n

Notes from podcast and my own research – may have some inaccuracies so please listen to the podcast<\/strong><\/p>\n\n\n\n

Dopamine Summarised <\/h2>\n\n\n\n

Dopamine is a hormone that makes people motivated, and in a sense happy.<\/p>\n\n\n\n

We probably evolved to produce dopamine to make us explore and forage and hunt.<\/p>\n\n\n\n

Dopamine is increased with drugs like cocaine and supplements like L-tyrosine and herbs including Mucuna Pruriens.\u2002<\/p>\n\n\n\n

The big problem with dopamine, tends to be for that every increase, there’s a corresponding decrease in dopamine that’s equal or sometimes greater. This is why people always want more cocaine 20 minutes after a line and (along with blood sugar) people want more food after a sugary treat.<\/p>\n\n\n\n

Dopamine is classed as a neurotransmitter.<\/p>\n\n\n\n

Dopamine is required for motivation and focus. If you didn’t have any dopamine, studies and observations have shown – you literally wouldn’t move – you’d be incapable of movement and you’d be very depressed<\/p>\n\n\n\n

Dopamine is released from the brain when we do activities that we find rewarding, like eating, exercise or even learning.<\/p>\n\n\n\n

Dopamine is instrumental in all addictions<\/p>\n\n\n\n

<\/p>\n\n\n\n

Myths About Dopamine<\/h2>\n\n\n\n

There is no such thing as a “dopamine hit.” <\/p>\n\n\n\n

Dopamine is released gradually.<\/p>\n\n\n\n


Dopamine is not the only neurotransmitter that is involved in motivation and reward. There are a number of other neurotransmitters involved in reward including serotonin, norepinephrine, and acetylcholine.<\/p>\n\n\n\n



How to Control Your Dopamine<\/h2>\n\n\n\n

Stay off social media – “Intermittent Positive Reinforcement” really fecks with your dopamine levels. So scrolling through a social media feed until your find something you like, is similar to gambling – in that you never know when you’ll get a reward.<\/p>\n\n\n\n


Novelty – varying activities increase dopamine.<\/p>\n\n\n\n


Set Progress and Target goals. Progress goals – how are you going to achieve your goal – e.g. I will go to the gym twice a week for an hour on a monday and Wednesday – is a good progress goal, for the target goal off “I will lose 2 inches off my waist measurement by [set date]”<\/p>\n\n\n\n


Meditate or practice mindfulness<\/p>\n\n\n\n


Get good quality sleep and enough of it.<\/p>\n\n\n\n

Eat a health diet, low in sugar.<\/p>\n\n\n\n

Avoid stress and drugs like cocaine!<\/p>\n\n\n\n

Learn to increase dopamine by effort and doing things – instead of focusing on the reward and\/or end point. Learn to love the grind\/effort.<\/p>\n\n\n\n

Cold water immersion can increase dopamine levels for a few hours.<\/p>\n\n\n\n

Nicotine, sex and chocolate also increase dopamine, but only in the short term – so probably best to avoid if you want to increase dopamine baseline.<\/p>\n\n\n\n

Caffiene is okay and doesnt mess with dopamine too much.<\/p>\n\n\n\n

You may also be interested in researching:<\/p>\n\n\n\n