The Strongest Neurotransmitter for Motivation & Fat Loss is NOT Dopamine - Neuroscientist Reveals

Intro (0s)

• There is an interesting relationship between oxytocin and cortisol, the primary stress hormone, where oxytocin rises and cortisol reduces, as seen in an invert graph (5s).
• In early life, the brain experiences momentary rises in oxytocin, and when a baby feels fear or uncertainty, cortisol rises, causing emotional distress, and the baby cries to guide the parent back to them (31s).
• Physical touch and love are used to settle the cortisol system in babies, teaching the brain that oxytocin brings a feeling of safety (42s).
• When people think of neurotransmitters, they often think of dopamine and serotonin, but there are other important ones, including oxytocin, which drives human connection and is crucial for motivation and feelings (57s).
• Oxytocin is an important chemical for the brain, driving human connection, and understanding and optimizing it can be life-changing (1m18s).
• The concept of evolutionary mismatch, proposed by scientist Glu, suggests that the brain evolved over 300,000 years, developing neurochemicals to help humans survive and thrive, with each serving a specific purpose (1m55s).
• Oxytocin was crucial for human ancestors, driving the desire to contribute to the group and help them survive, as humans alone in nature do not thrive (2m33s).

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Why Oxytocin is the Top Neurotransmitter (4m0s)

• Oxytocin is considered the top neurotransmitter in terms of what a human can feel, and it is driven by love and compassion, which is a more powerful emotion than the drive for success or financial gain (4m22s).
• While dopamine is important for creating drive and motivation, it can be fleeting if the motivation is solely focused on personal gain, whereas oxytocin drives a group contribution mentality that is more motivating for the mind (4m51s).
• Oxytocin is responsible for the desire to create a better life for oneself, family, and community, and it is a more sustainable motivator than dopamine, which can create a cycle of filling up and draining (4m17s).
• Having a sense of purpose, which is often driven by oxytocin, is a key factor in motivation and can be seen in areas of the world with high concentrations of centenarians, where a strong sense of purpose is a common denominator (5m36s).
• Dopamine can create a selfish pursuit mentality, whereas oxytocin drives a mentality of serving others and contributing to the greater good, which can be a more powerful motivator (5m10s).
• The pursuit of success and motivation can be more sustainable and meaningful when driven by oxytocin, rather than solely by dopamine, as it creates a sense of purpose and fulfillment that goes beyond personal gain (5m50s).

How Oxytocin Affects the Brain (6m9s)

• A flood of oxytocin in the brain creates a feeling of fulfillment, which is crucial for understanding that the brain is wired for group contribution rather than selfish acts (6m9s).
• When individuals prioritize group contribution over selfish desires, it promotes the survival of the group and avoids feelings of guilt and shame associated with selfish actions (6m34s).
• Oxytocin release is linked to feelings of guilt when individuals prioritize their own pleasure over contributing to others, highlighting the importance of outward contribution (6m43s).
• Research by scientist Algo has explored the connection between oxytocin, humanity, and contribution, demonstrating the role of oxytocin in fostering a sense of connection and purpose (6m52s).
• Engaging in service and pursuing one's purpose triggers a release of oxytocin, which can be achieved by identifying one's greatest skill set and using it to contribute to others (7m2s).
• Discovering one's purpose can be challenging, but considering how one's skills can benefit others is essential for increasing oxytocin levels in the mind (7m7s).

How to Improve Oxytocin Levels (short & long term) (7m22s)

• Oxytocin is often referred to as the "cuddle hormone" due to its release during physical touch, such as hugging, which can surge oxytocin levels (7m33s).
• Research from the Dose Lab, a neuroscience lab, has found that humans need around five hugs a day for good oxytocin stimulation, but on average, people only receive 1.4 hugs per day (8m17s).
• Physical connection, such as hugging, is a factor in improving oxytocin levels, and being in a conversation with someone can also increase oxytocin when both parties are fully engaged (8m11s).
• Active listening, where someone's attention is extremely present on another human being, can significantly increase oxytocin levels in both individuals (8m55s).
• To improve oxytocin levels in social settings, it is essential to be extremely present, engaged, and listen extremely well, avoiding distractions like formulating responses or using phones (9m11s).
• Being fully engaged and present in social interactions can help increase oxytocin levels, which is valuable for the chemical (9m15s).

Effect of Oxytocin on Performance & Fitness (9m20s)

• Oxytocin can have an impact on performance and fitness, particularly when an individual is driven by a purpose that benefits others, such as wanting to be strong to protect their family (9m25s).
• Harnessing oxytocin can lead to better performance when an individual's actions serve others, and this can be achieved by focusing on how one's actions benefit others (9m57s).
• Oxytocin is not just related to connecting with other humans, but also to connecting with oneself, and having positive moments of self-connection can increase oxytocin levels (10m13s).
• Research has shown that individuals with more oxytocin in their brain tend to communicate with themselves in a more positive way, which can impact performance (10m31s).
• Positive self-communication can lead to better performance outcomes, as seen in the example of two individuals who both ate unhealthy foods on a Saturday, but one was more critical of themselves and the other focused on their positive progress (10m59s).
• Having more frequent reflections of positive progress can create more oxytocin and drive individuals to a higher level of performance in their pursuits (11m26s).

Forgiveness & Self-Forgiveness (11m38s)

• The concept of forgiveness and self-forgiveness is crucial, as people often carry shame for themselves, and releasing this shame can help them develop a more positive self-image and true passion for who they are as a person (11m43s).
• Shame and guilt can negatively affect the internal conversation in one's mind, but the brain is a clever mechanism that sends key messages to guide individuals away from certain actions (12m22s).
• Carrying shame and guilt around certain behaviors, such as overconsuming pornography, may be the brain's way of guiding the individual away from that action, and listening to this message can enhance one's life if they alter their behavior (12m32s).
• However, shame and guilt can also be based on past experiences, such as childhood or parenting, and may not be relevant to one's current life, in which case it may be necessary to release and not listen to these feelings (12m57s).
• It is essential to evaluate whether the shame and guilt are enhancing or hindering one's life, and make decisions based on this assessment (13m9s).

Oxytocin Can Drive Performance (13m14s)

• Special Forces operators and military personnel often perform well in stressful scenarios due to their sense of brotherhood, teamwork, and desire to serve their country and families, rather than just personal motivation (13m14s).
• This mindset can be seen as a compartmentalization away from the self, driven by factors other than dopamine, and may involve oxytocin, which is often associated with love and social bonding (13m45s).
• Oxytocin can drive individuals to rise to the occasion and perform at a high level, especially when the well-being of loved ones is at stake, such as in a situation where family members are in danger (14m19s).
• The difference in motivation to help family members versus strangers can be attributed to oxytocin, which plays a significant role in driving connection and a sense of responsibility towards loved ones (14m31s).
• In a military context, oxytocin can drive the connection between team members and enhance their performance, as it is a key chemical that has driven human behavior and group survival throughout history (14m35s).
• Humans have evolved over 300,000 years with oxytocin as a primary driving chemical, with a focus on group survival rather than individual self-interest, influencing daily actions and decisions (14m47s).
• The shift in society over time has altered this dynamic, but the role of oxytocin in driving human behavior and performance remains significant (15m4s).

Oxytocin vs Dopamine (15m5s)

• Over the last few hundred years, people have become more focused on how their actions can enhance their own lives, even in the present moment (15m6s).
• When considering how an action serves oneself, such as thinking about how a podcast will impact one's business or followers, it can lead to a selfish focus and activate dopamine (15m20s).
• In contrast, thinking about how an action can serve others, such as considering how listeners will benefit from a conversation, can shift the focus away from oneself and allow for more effective communication (15m32s).
• Oxytocin and dopamine have a significant impact on performance, and prioritizing oxytocin by focusing on how one's actions can serve others can lead to higher levels of performance (15m45s).
• Living with a mindset that prioritizes oxytocin, or how one's actions can serve others, rather than dopamine, or how one's actions can serve oneself, can lead to enhanced performance and a better experience of life (15m49s).

You Can Increase Another Person's Oxytocin Levels (16m0s)

• Complimenting or giving true words of affirmation can trigger an increase in oxytocin levels in both the giver and receiver, making oxytocin unique compared to other chemicals like dopamine, serotonin, and endorphins (16m0s).
• Unlike other chemicals, oxytocin can be increased in someone else without them taking any action, such as through kindness, love, or affirmation (16m11s).
• Oxytocin is the only chemical that can be successfully increased in someone else without them doing anything, whereas dopamine, for example, requires the individual to take action and engage in a certain behavior to increase its levels (16m21s).
• Many people in society currently feel lonely and lack love, making it a collective responsibility to create rises in oxytocin in one another through communication and actions (16m41s).
• Increasing oxytocin levels in others can be achieved through the way people communicate and act towards each other, emphasizing the importance of kindness and love (16m52s).

Do High Oxytocin Levels Change the Brain? (16m55s)

• High oxytocin levels do not necessarily cause structural changes in brain areas such as the prefrontal cortex or the hypothalamus, but rather increase the amount of oxytocin circulating between synapses (17m14s).
• This increase in oxytocin circulation among synapses can be thought of as more "bubbles" or vesicles of oxytocin being transferred across communication points in the brain, creating emotions of love and desire for contribution (17m38s).
• As oxytocin levels rise, an individual's capacity and desire to pursue a path of contribution and love grows, indicating a potential increase in neuroplasticity (17m48s).
• The brain change associated with high oxytocin levels is largely functional, with increased oxytocin circulation between synapses, rather than a physical or structural change in the brain itself (17m16s).

Today's Society is Dopamine-Driven (17m55s)

• In stressful situations, individuals tend to become more dopamine-driven as a means to cope with the stress, but this can vary greatly from person to person depending on their conditioning and individual differences (17m55s).
• Modern society often relies on quick dopamine releases to alleviate stress, using distractions such as social media or sugar to temporarily escape from stressful thoughts (18m10s).
• When experiencing stress, the associated emotions arise for a reason and serve as a signal that needs to be acknowledged and addressed, rather than suppressed through dopamine-driven distractions (18m36s).
• Dopamine distraction does not provide a solution to the underlying issue, but rather prolongs the difficulty that will eventually be experienced (18m47s).

Relationship Between Oxytocin & Stress (cortisol) (18m50s)

• There is an inverse relationship between oxytocin and cortisol, the primary stress hormone, where an increase in oxytocin leads to a decrease in cortisol (18m52s).
• In early life, the brain experiences momentary rises in oxytocin during times of fear or uncertainty, triggering emotional distress and causing the baby to cry and make sounds (19m7s).
• The crying and sounds made by the baby naturally guide the parent back towards them, and physical touch and love are used to settle the cortisol system within the baby (19m27s).
• From the beginning of life, the brain learns that oxytocin is associated with feelings of safety and is triggered during stressful experiences (19m39s).
• Humans are driven to seek connection and love in stressful environments, as they are more likely to survive in groups rather than alone (19m55s).
• In times of stress, people often isolate themselves and seek quick dopamine releases, but what they really need is human connection and love (20m2s).

Oxytocin vs Dopamine (20m11s)

• Dopamine acts shorter in the brain compared to oxytocin, often providing quick hits that fill a void or serve as a coping mechanism, such as checking phones or sugar addiction, which can lead to feelings of temporary pleasure (20m13s).
• Oxytocin, on the other hand, cannot be obtained through quick hits and instead slowly rises within the brain and body, often requiring a more prolonged and meaningful experience to trigger its release (20m51s).
• A quick hug, for example, may not be enough to experience a feeling of connection, but a longer, more intimate hug can stimulate oxytocin release and create a sense of connection (20m59s).
• Dopamine is a chemical that society has successfully learned to hack through various means, such as sugar, social media, and cigarettes, which can cause a spike and subsequent crash in dopamine levels (21m10s).
• In contrast, oxytocin is designed to slowly increase in the brain and can last for a longer period if triggered by meaningful experiences, such as intimate human connection or sex with someone with whom there is a deep emotional connection (21m32s).
• The duration and intensity of oxytocin release can vary depending on the circumstances, with more meaningful and intimate experiences leading to a more significant and longer-lasting release of oxytocin (22m1s).

Oxytocin Levels in a Family Environment (22m11s)

• In a family environment with multiple children, oxytocin levels are higher due to the increased love and intimacy, even if it may not be physically expressed through actions like hugs (22m15s).
• The presence of a family environment and the intimacy within it can cause an increase in circulating oxytocin levels, even if family members are not physically expressing love and affection (22m59s).
• Oxytocin plays a crucial role in the preparation of a woman's body for labor and breastfeeding, with a massive surge of oxytocin experienced from the moment of pregnancy (23m6s).
• Oxytocin levels also rise in the male brain during the preparation period for fatherhood, as the brain prepares to provide for the child (23m20s).
• As a family grows, oxytocin is naturally experienced throughout the family, but it is essential to prioritize connected, loving experiences, especially for young children (23m37s).
• Despite people claiming they do not have time for connected experiences, the average person spends around 5 hours and 47 minutes per day on screen time, indicating that time can be allocated for oxytocin-boosting activities (24m5s).
• Prioritizing presence and connection, such as watching a movie together without phones, can increase oxytocin levels and is more beneficial for a family's oxytocin levels than being physically present but distracted (25m2s).

Texting vs In-Person - Form of Communication Affects Oxytocin (25m10s)

• Research has shown that texting relationships, such as those formed through text messages or online interactions, do not provide the same oxytocin release as in-person relationships, and instead, rely on dopamine (25m10s).
• A study found that when two people text each other, there is no oxytocin release in the brain, but as soon as they call each other and hear each other's voice, oxytocin levels increase in both individuals (25m55s).
• The sound of a human voice is crucial for oxytocin release, which is linked to feelings of safety and love, and is rooted in the child-based scenario where a baby feels safe upon hearing their primary caregiver's voice (26m13s).
• The way humans communicate today, primarily through digital means such as dating apps and text messages, can make it challenging to form deep connections and increase oxytocin levels (26m33s).
• To maintain a good relationship with a partner or child, it is essential to increase oxytocin levels through the sound of their voice, rather than just relying on digital communication (26m54s).
• The current digital, text-based world can lead to relationships becoming dopamine-driven transactions, focusing on quick hits of pleasure rather than proper human connection, which is not a path to lasting happiness (27m12s).
• Deep human connection, on the other hand, is what creates a lasting feeling of happiness, and is often underestimated in today's digital age (27m32s).

Gap Theory of Happiness (27m38s)

• The Gap Theory of happiness suggests that a person's happiness lies in the gap between their current situation and what they next achieve, which is also related to the concept of the hedonic treadmill, where individuals constantly seek more pleasure and never feel satisfied with what they have (27m39s).
• This theory is rooted in stoicism, which emphasizes the importance of wanting what you already have, rather than constantly desiring something more (27m43s).
• The hedonic treadmill is a scientific concept that describes how people tend to constantly seek more and better things, even if they have already achieved a certain level of success or happiness (27m51s).
• Stoics practice a form of mental trickery to make themselves want what they already have, rather than constantly desiring something more, which can involve imagining worst-case scenarios to appreciate what they have (28m37s).
• This practice is not about being negative, but rather about being grateful for what one already has, and being present in the moment (29m46s).
• The constant pursuit of more can also be seen in areas such as fitness and relationships, where individuals may never feel fully satisfied with their achievements (30m2s).
• The concept of gratitude is closely related to the Gap Theory of happiness, as it involves appreciating what one already has, rather than constantly desiring something more (30m43s).
• Stoic philosophers, such as Seneca, have written about the importance of wanting what you already have, and how this can lead to greater happiness and fulfillment (28m51s).

Gratitude - Living in a Comparison-Based Society (30m45s)

• Oxytocin is a crucial component in achieving motivation and fat loss, and it is closely linked to the emotion of gratitude, which is about reminding oneself of what they already have, rather than focusing on what they don't have (30m45s).
• Comparison is a common pitfall in today's society, where people constantly think about what they lack, leading to dissatisfaction and unhappiness, whereas gratitude is about appreciating what one already has (31m8s).
• A technique to increase gratitude is to list out things one is thankful for, such as access to nature, family, or opportunities, and then deeply visualize not having those things anymore, which can create a massive rise in oxytocin levels (31m16s).
• Oxytocin is often referred to as the "feeling of love" and is closely tied to the experience of gratitude, which is essential for human happiness and well-being (31m52s).
• Living in a state of dissatisfaction can be detrimental to one's happiness, and it's essential to find ways to cultivate gratitude, especially in today's social media-driven world where comparison and dissatisfaction are rampant (32m1s).
• The concept of the "hedonic treadmill" describes how people constantly strive for more, but never feel satisfied, and finding gratitude can be a way to break this cycle (33m24s).
• Incorporating gratitude into one's mindset, including in workouts and fitness routines, can lead to a more positive and motivated approach to achieving goals (33m44s).
• Empowerment through self-improvement, rather than comparison to others, is a stronger motivator for achieving goals such as getting stronger and being better, allowing individuals to contribute more to society and the world (33m50s).
• Understanding the underlying reasons for wanting to achieve a specific goal, such as having 5% body fat, is crucial, and it's essential to consider the knock-on benefits of exercise, including physical fitness and its impact on the endorphin system, which can help de-stress the brain (34m2s).
• Exercise can have various benefits, including making individuals calmer and more present for their families, which can be linked to oxytocin, often referred to as the "love hormone" (34m26s).
• Having a desired outcome for exercise, such as looking good or being in good physical shape, is acceptable, but if the only reason for exercising is self-centered, it can lead to an unrewarding experience (34m35s).
• Correlating exercise with creating a better intimate relationship with a partner or being better able to serve one's family can make the experience more fulfilling (34m58s).
• Considering long-term goals, such as being physically fit enough to spend quality time with grandkids in the future, can be a powerful motivator (35m11s).
• Having a driving factor that includes serving others, rather than just oneself, can lead to a more fulfilling pursuit of physical fitness (35m29s).
• Incorporating slight conscious thoughts about how exercise impacts others can add a sense of purpose without being overly selfless (35m44s).
• Having a specific purpose, such as being able to connect with one's son and play football with him, can be a powerful motivator for exercise (35m52s).

Can You Deplete Oxytocin? (35m58s)

• Oxytocin depletion can occur due to an overabundance of the neurotransmitter, such as in the case of a new mother who experiences constant physical touch from her baby, leading to a feeling of being "touched out" and not desiring more physical contact (36m19s).
• In such situations, the individual may feel fulfilled and satisfied, but it's essential for them to pursue other neurochemicals like dopamine or serotonin to maintain a sense of reward and fulfillment (36m58s).
• Research suggests that a lack of social moments, distraction during social interactions, and self-criticism can contribute to low oxytocin levels (37m11s).
• Criticizing one's appearance in the mirror is a significant factor in depleting oxytocin, and it's essential to acknowledge and accept one's appearance to maintain healthy oxytocin levels (37m35s).
• Constant self-criticism can lead to very low levels of oxytocin in the brain, emphasizing the importance of self-acceptance and self-compassion (38m13s).
• Individuals can take steps to maintain healthy oxytocin levels by engaging in activities that promote social connection, reducing distractions during social interactions, and practicing self-acceptance (37m20s).

Where to Find More of Tj (38m18s)

• TJ Power can be found on Instagram at TJ Power, which is the best place to interact with him (38m19s).
• TJ Power's website is dob.com, where his new book "The Dose Effect" has been launched (38m23s).
• The book "The Dose Effect" provides information on optimizing certain aspects of life, although the specifics are not mentioned (38m25s).