In this episode 10 protocols
▶ 7:38 Quality Sleep Behaviors “Well, first of all, quality sleep. So when I say quality, I mean where you're getting enough slow wave sleep and rapid eye movement sleep. So for some people, six hours, for some people, eight hours.” ▷ 8:29 NSDR Behaviors “The first one simply involved having people do a yoga nidra practice. Again, this doesn't involve any movement, but it involves people, potentially you, doing anywhere from 30 to 60 minutes, although there are now data showing that as short as 10 minutes of a non-sleep deep rest, AKA yoga nidra protocol, leads to dramatic, really dramatic increases in striatal dopamine reserves.” ▷ 10:36 L-Tyrosine Supplements “We've talked about some supplements on the podcast that can replenish dopamine, L-tyrosine in particular. Macuna Purines is actually 99% L-DOPA, the precursor to dopamine. I don't necessarily recommend Macuna Purines. It tends to make people very dopaminergic, drive, drive, drive, drive, motivated, and then crash.” ▷ 10:41 Mucuna Pruriens Supplements “Macuna Purines is actually 99% L-DOPA, the precursor to dopamine. I don't necessarily recommend Macuna Purines. It tends to make people very dopaminergic, drive, drive, drive, drive, motivated, and then crash.” ▷ 13:55 Caffeine Diet “For instance, caffeine will increase dopamine receptors that will allow whatever dopamine is available to be more potent. Okay, so caffeine is great for some people, less good for people with anxiety. Don't drink it too late in the day because it'll interfere with your sleep.” ▷ 15:40 Morning Sunlight Behaviors “Do all the things associated with that, morning sunlight, lack of artificial light at certain hours of the night, et cetera.” ▷ 15:40 Avoid Artificial Light at Night Behaviors “Do all the things associated with that, morning sunlight, lack of artificial light at certain hours of the night, et cetera.” ▷ 16:10 Avoid Layering Dopamine-Stimulating Inputs Behaviors “And as a third point, please be wary of, or at least aware of these peaks in dopamine and the fact that layering in a lot of things that stimulate dopamine, well, that can be wonderful, but it's not going to help you.” ▷ 17:03 Consistent Weekly Routine Behaviors “What I encourage you to do is for at least five days a week, maybe give yourself some time off on the weekends, maybe not, but for at least five days a week, get into a consistent routine that is, I should say, neurobiologically consistent as well with how the dopamine, AKA circuits that control motivation work.” ▷ 17:28 Nutrition Diet “And provided you're doing all the things I described and hopefully paying attention to other things like nutrition and social connection too, of course, you'll find a much more even pattern of motivation over time.”