In this episode 17 protocols
▶ 28:13 Mindfulness Practice Behaviors “Jon Kabat-Zinn talks about this meditation practice... where you eat one almond and you focus all of your attention on the almond, the taste of the almond, the texture of the almond.” ▷ 34:00 Super Oxygenation Breathing Behaviors “A couple of those tools might be the, what we've called super oxygenation breathing... this could be 25 or 30 cycles of in deep inhales and exhales. It's likely to create some anxiety and low level stress if you're someone who's prone to panic attacks i wouldn't recommend this.” ▷ 34:38 Coffee or Yerba Mate Diet “You can also ingest coffee caffeine or you know mate or something like that which is what i prefer very often to coffee which has caffeine. You can also ingest coffee caffeine... caffeine does release dopamine at low levels... but it can create agitation so for caffeine sensitive people that could be a problem.” ▷ 35:18 L-Tyrosine Supplements “L-tyrosine is the precursor to dopamine you can supplement l-tyrosine if you like you will get a big inflection in dopamine but there is a crash associated with it however it will increase motivation in the short term.” ▷ 36:19 Mucuna Pruriens Supplements “I've talked about mucunipurines, which is 99.9% L-DOPA, the precursor to dopamine. So there are people that do much better when they take things that increase their dopamine level.” ▷ 36:32 Wellbutrin (Bupropion) Supplements “There are antidepressants like Welbutrin, Bupriorone, which increase, is the other name for it, which increase dopamine and epinephrine... but they will increase dopamine and motivation and focus.” ▷ 42:18 Vitamin B6 Supplements “Vitamin B6 is a fairly potent prolactin inhibitor... And by way of inhibiting prolactin increase dopamine... after some major event, I would take a couple hundred milligrams of vitamin B6... But I would take some B6 to kind of offset some of that low.” ▷ 42:18 Zinc Supplements “Vitamin B6 is a fairly potent prolactin inhibitor as is zinc... a lot of the so-called quote unquote testosterone boosters are actually combinations of vitamin B6 and zinc, which inhibit prolactin and by way of inhibiting prolactin increase dopamine.” ▷ 48:20 Achieve a Good Night's Sleep Regularly Behaviors “For people that are very driven, very motivated... adopting a practice of being able to engage in the here and now... of learning how to achieve a really good night's sleep on a regular basis... gives a sort of balance to the pleasure-seeking.” ▷ 53:28 Avoid Bright Light Exposure in the Middle of the Night Behaviors “The data now are so strong showing that viewing bright light from about 10 PM to 4 AM too often triggers activation of this circuit called the habenula... and it suppresses the activation of the reward circuitry.” ▷ 58:28 Phenylethylamine (PEA) Supplements “But it's phenylethylamine or PEA. PEA or beta phenylethylamine releases dopamine at low levels, but also serotonin at low levels... many people report feeling heightened sense of mental acuity, wellbeing, et cetera.” ▷ 59:57 Acetyl-L-Carnitine Supplements “Last episode, we talked about acetyl L-carnitine, which there are several papers that report antidepressant effects, as well as positive effects on other things, sperm health, ovarian health, et cetera.” ▷ 1:09:10 Caffeine Supplements “What they showed was that caffeine can increase dopamine release in the brain by about 30%... But what they also showed is that it has a protective effect on dopamine neurons.” ▷ 1:11:00 Nicotine Supplements “Nicotine, it's in supplemental form... nicotine can stimulate dopamine release... but it is interesting to note that nicotine can increase prolactin... nicotine taken too much over too long periods of time can also increase prolactin.” ▷ 1:13:45 Intermittent Reward Schedule Behaviors “Intermittent reinforcement is the most powerful form of dopamine reward schedule to keep you doing something. So we can export that. We can use it for good.” ▷ 1:21:35 Ashwagandha Supplements “I talked in a previous episode about the potential benefits for some people, not all, of ashwagandha and its role in blunting cortisol in a way of offsetting medium-term and some long-term stress. It's a supplement that I've benefited from.” ▷ 1:23:03 5-HTP Supplements “5-HT is serotonin, 5-HTP is a precursor to serotonin... I was actually referring to it in a context for which I don't personally like to take 5-HTP.”