Jay Shetty & Andrew Huberman ON How to Increase Your Dopamine by 60%

How do you handle stress? Ever wondered if you could naturally boost your dopamine levels?

In this On Purpose episode, Jay Shetty welcomes back Dr. Andrew Huberman, a Stanford neuroscientist renowned for his work on brain-body connections and social bonding. They explore the powerful neuroscience of friendship, revealing why our brains crave safety, acceptance, and genuine connection, even as modern life drives us further apart. Discover how small, intentional actions can deepen trust, enhance bonding, and create resilient, lasting connections that enrich every part of life.

The Brain-Body Connection

While we are virtually more connected, many feel emotionally isolated, often experiencing loneliness despite crowds of acquaintances and followers. This isolation potentially stems from a lack of genuine emotional closeness, as people may feel physically surrounded by others yet unseen or unheard by those around them. So, Jay Shetty asked Huberman about the neuroscience of friendship, how it works, and what the paradox of modern interconnectedness is.

Huberman explains that, from a neuroscience perspective, human brains have evolved to prioritize safety and acceptance as fundamental needs. The nervous system encompasses both the brain and body in a two-way, highly interconnected system that facilitates these needs. The neural circuits are rooted in the hypothalamus and other brain areas; they continuously assess whether we are safe and accepted, and they help us establish a foundation for peace, creativity, and social connection.

Huberman added that predictable, supportive social interactions help these circuits quiet down, freeing up mental resources for innovation, art, and exploration. He told Jay Shetty that friendship offers a unique model of predictability, in which multiple friends can fulfill different supportive roles without exclusivity, unlike romantic partnerships.

To reinforce these neural needs, he suggests simple rituals, such as daily exchanges of "Good morning" texts with your friends. Practicing these reliable gestures will anchor a sense of stability and mutual presence that the brain perceives as safety. Regular greetings can fulfill ancient social instincts to nurture the brain's need for predictable, reciprocal connection in a way you can't do online.

A Friend for Everything

Daily texts between friends can deepen connections - you create a continuous, detailed story and know the basics of their lives. In doing so, you can have deeper conversations next time you meet because you are already caught up in each other's lives. 

Jay Shetty pointed out that it is essential to have a friend to fulfill a different need, rather than having a single person to go to. He suggests listing the emotions one desires in friendships—like adventure, comfort, or humor—and associating each with different friends. This way, you ease the pressure on anyone to fulfill all needs, supporting a healthier, non-hierarchical view of friendship.

Humans need to create meaningful connections with their peers rather than having mere catch-up sessions. Huberman noted that we are generally less aware of other's lives, despite having more digital means of communication.. Personally, the neuroscientist values deep questions that trigger a meaningful conversation rather than shallow small talk. He believes acceptance in friendship is fundamental, allowing people to be their true selves without vigilance or stress.

Protocols for Predictability

Andrew Huberman explains to Jay Shetty that the nervous system thrives on predictability and seeks safety. He shares some of the protocols that create physiological predictability, which enhances alertness, mood, and sleep. Some examples are morning sunlight exposure, consistent meal times, and cold plunges. Though uncomfortable at times, these habits foster good mental states and bridge the need for both safety and vitality. These protocols are designed to fit into daily routines and free mental space for creativity, relationships, and fulfillment.

The neuroscientist compares our modern life with ancient civilizations, where humans balanced predictable routines with inherent uncertainties. He explains to Jay Shetty that all animals, including humans, have core needs, such as spatial orientation, safety, and acceptance. However, modern life can obscure them; this is why it is important to look inward and bring back to light our inherent needs. In Huberman's view, we need to harmonize our basic safety instincts with higher pursuits of meaning and connection.

Relaxation Techniques

When it comes to addressing recurring thoughts, the neuroscientist shared with Jay Shetty that creating a protocol for this instance prevents mental clutter and reduces anxiety. He clarified that by building a protocol for specific stressors—like financial worries or family issues — you can minimize repeated anxious thoughts, helping to avoid burnout. This way, you will address the basic needs without letting the worries overwhelm your mind. 

For example, Huberman introduced the non-sleep deep rest (NSDR), a modified form of yoga nidra. It helps those practicing it achieve a balanced, stress-free state by shifting focus from external stimuli to inner bodily awareness. Another technique to manage your mental state is hypnosis, which has the potential to trigger neuroplasticity and problem-solving capabilities.

Huberman and Jay Shetty have both practiced yoga nidra, which helped them overcome life difficulties. The neuroscientist compares the practice with rapid eye movement (REM) sleep because it induces a state of alert mind while the body remains still. He describes it as a powerful tool for mental restoration instead of a power nap.

Deeply Understanding Your Brain

Jay Shetty and Andrew Huberman discuss the human tendency to describe things in extremes, often lacking a wider range of words for the "in-between" states. Today's society gravitates toward polarized perspectives, neglecting the nuanced middle ground. Huberman explains that growth happens in this area, where ideas are neither fully clear nor comfortable. Curiosity is what drives humanity to explore the unknown, which is a mix of adventure and an encounter with uncharted territories.

The key brain area responsible for resilience and adaptability is the anterior mid-cingulate cortex. The neuroscientist shares with Jay Shetty that this brain region grows when people engage in challenging tasks; it enhances willpower and potentially extends cognitive longevity. Huberman believes that society can address complex problems through a "collective consciousness" if we learn to withstand internal discomfort and allow innovative solutions that emerge from diverse perspectives.

Learning to Stay Calm

Jay Shetty reflects on the idea that true challenges are neither pleasant nor easy; the true test is in engaging with what we resist rather than what is comfortably achievable. He believes that enduring comfort is similar to physical conditioning, where you need to push past your comfort zone to grow.

Andrew Huberman shared with Jay Shetty the concept of "walls" during cold exposure exercises, which he sees as metaphorical barriers to overcome. Instead of focusing on specific temperatures or durations, he suggests assessing personal resistance and tracking the adrenaline waves going through your body. Once you learn how to steer these adrenaline spikes, you'll build resilience for everyday challenges.

However, Huberman warns against cynicism because it links to insecurity and isolation. He told Jay Shetty that social media intensifies emotional overload; this is why it is important to carefully curate what we allow to influence us. He explains that there is a "gravitational pull" of negativity online, often stemming from others' unaddressed pain. Yet, if you learn to regulate your inner peace amid life's discomforts, you can transform pain into constructive responses.

Empathy and Compassion

According to Jay Shetty, we need to cultivate more empathy and compassion when addressing the collective challenges people face within flawed societal structures. Many get caught up in cycles of negativity and frustration, largely because they feel unsupported by systems like education, the economy, and social structures. He argues that these systems often set us up for failure and contribute to a sense of helplessness that keeps us trapped in a prison of negative thought patterns and reactions.

Jay acknowledges that while everyone has agency, there’s a broader “energetic system” that can trap people in cycles of struggle, adding to emotional burdens. Yet, when faced with criticism and anger, he encourages the listeners to try and see the bigger picture. Jay understands that his powers are limited, and he cannot individually address or respond to everyone’s struggles. So, he learned to have compassion for himself and acknowledge that he is serving a higher power or universal source. This realization is a sign of strength, as strong people know when to ask for help and support when they are in need.

Letting Go to Gain Inner Peace

Andrew Huberman admitted to Jay Shetty that he found the greatest sense of safety and peace in letting go of the need to control everything. By relinquishing his hold on every detail, the neuroscientist allows trust to take over and the sense of calm that comes with it. For him, accepting that he can’t predict or handle all outcomes has proven to be a life-changing realization.

Huberman explains that incorporating this letting go technique offers a sustainable form of resilience. However, it is not without challenges to practice it regularly. Moreover, it allows him to decide more wisely what is worth his attention and effort. His shift from purely analytical thinking to a more sensory-oriented awareness happened after observing his dog, Costello. 

Costello is a calm and steady bulldog who inspired the neuroscientist to notice the distinct energies that animals and people bring. He was fascinated to observe how animals rely on instinctive energy to navigate the world rather than logical thinking. So, he advocates for a deeper, instinctual connection with the world, and he encourages the listeners to embrace and accept their unique wiring.

More From Jay Shetty

Listen to the entire On Purpose with Jay Shetty podcast episode “Andrew Huberman ON How to Increase Your Dopamine by 60% & Optimize Your Brain’s Response to Stress” now in the iTunes store or on Spotify. For more inspirational stories and messages like this, check out Jay’s website at jayshetty.me.