In this episode 17 protocols
▶ 10:41 Morning Sunlight Exposure Behaviors “Within the first hour of waking, ideally, but certainly in the first three hours of your day, you are going to want to maximize sunlight exposure to your eyes. never look at the sun or any other light so bright that it's painful to look at.” ▷ 11:35 Caffeine Supplements “Well it turns out that regular ingestion of caffeine at safe and appropriate levels about 100 to 250 milligrams is going to increase the number of D2 and D3 dopamine receptors” ▷ 14:05 L-Tyrosine Supplements “But nonetheless, taking L-tyrosine will lead to fairly substantial increases in dopamine within about 15 to 45 minutes. And it lasts for about 30 minutes to two hours and then there's kind of a tapering off.” ▷ 14:46 Phenylethylamine Supplements “So my particular protocol, the one I use, is I'll take phenylethylamine at dosages of about 300 to 600 milligrams along with some L-tyrosine, or I'll take it on its own with a molecule, or I should say a compound that we'll talk about a little bit later as it relates to acetylcholine alpha-GPC.” ▷ 15:27 Deliberate Cold Exposure Behaviors “And without question, the most potent behavioral tool for doing that is going to be deliberate cold exposure. Deliberate cold exposure has been talked about a lot here and elsewhere in terms of its ability to do things like reduce inflammation, as a way to test and improve resilience because uncomfortable cold, provided it's applied safely, is a great way to learn to be more resilient” ▷ 17:14 Use Dopamine Tools Individually First Behaviors “Consider doing them individually, not trying to hit all the tools all at once, right? I mean, why throw all those tools at your dopamine system at once?” ▷ 20:38 Cyclic Hyperventilation Behaviors “So if you did that for 25 repetitions, 25 inhales and exhales, you would feel more alert. You'd also feel more warm.” ▷ 22:01 High-Intensity Exercise Behaviors “I think the tools of exercise and should you want very potent increases in adrenaline, high-intensity exercise, as well as the tools of caffeine, cyclic hyperventilation, and deliberate cold exposure really combined to give you a nice little kit, I would say a versatile kit, of ways to increase epinephrine for sake of having more physical and mental energy.” ▷ 23:21 Choline-Containing Foods Diet “Eggs contain a lot of choline, beef contains choline, soybeans contain choline. So there are vegan or non-meat sources, chicken, fish, mushrooms, kidney beans, these sorts of things contain a lot of choline, and there are other vegetables that contain choline.” ▷ 24:27 Nicotine Gum Supplements “However, some people will chew Nicorette or other nicotine type gums. Some people are very sensitive to ingested nicotine.” ▷ 24:41 Huperzine Supplements “Supplements that I have used and do use for increasing acetylcholine are things like alpha-GPC or huperzine. Alpha-GPC is in the choline pathway such that more acetylcholine is synthesized after you ingest it.” ▷ 25:11 Alpha-GPC Supplements “I will often take 300 milligrams of alpha-GPC prior to workouts or prior to cognitive work bouts. I tend to take it alongside caffeine and phenylethylamine.” ▷ 26:26 Physical Contact Behaviors “What sorts of things Well for instance physical contact things like holding hands believe it or not hugs, cuddling, et cetera, can increase serotonin transmission and they make people feel good.” ▷ 26:49 Receive Gratitude Behaviors “Turns out, first of all, that receiving, Not giving gratitude is what has the most potent effects on increasing serotonin and activity of the brain circuits that involve serotonin and that lead to increases in feelings of wellbeing.” ▷ 27:13 Observe Others Giving and Receiving Gratitude Behaviors “The other thing about gratitude that's somewhat counterintuitive is that observing others giving and receiving gratitude is immensely powerful for evoking serotonin and the activity of serotonergic circuits in you, the observer.” ▷ 27:42 Tryptophan-Containing Foods Diet “we have the amino acid tryptophan, which is upstream of serotonin synthesis. And one simply has to go online and put in tryptophan-containing foods, and you will discover that there are a lot of foods that are enriched in tryptophan that can lead to net increases in the amount of serotonin available in the brain and body.” ▷ 28:26 Myo-Inositol Supplements “I've been taking 900 milligrams of myo-inositol every third night or so as a test of its ability to improve sleep, and I have to say, the depth and quality of sleep that I been obtaining on myo is pretty remarkable”