Dopamine
Melatonin Supplements
Serum dopamine has been noted to be slightly reduced (37%) during waking at rest, but this decrease was eliminated upon walking - https://examine.com/
Seeing Bright Light at Night
Avoid viewing bright lights between 10 p.m.-4 a.m. This is essential, as it has been shown to activate a brain region called the habenula and drastically reduce the amount of circulating dopamine in your system. If you must view light at these times, make it very dim. Once in a while is okay, but don’t make it a habit. (If you are a shift worker or want to know how to deal with jet lag, listen to this episode.) -- Andrew-Huberman
Cold Shower
Not as much as Ice Baths but there still should be an increase.
If you’re up to it, take a 1-3 minute cold shower, as cold as you can safely tolerate, as well; this is known to increase baseline dopamine for hours dramatically. - Andrew-Huberman
Seeing Sunlight in the Morning
Viewing early morning sunlight for 10-30 minutes daily. (Don’t wear sunglasses for this, and don’t stare at the sun; eyeglasses and contacts are acceptable). This causes the release of dopamine. If done consistently, it will also increase levels of gene expression for certain dopamine receptors. If you’re up to it, take a 1-3 minute cold shower, as cold as you can safely tolerate, as well; this is known to increase baseline dopamine for hours dramatically. - Andrew-Huberman
Tyrosine Rich Food
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- rel.includes (Private):Nuts
- rel.includes (Private):Hard Fermented Cheese
- rel.includes (Private):Salmon
Eat _.amino-acid.tyrosine (Private)-rich foods such as red meats, nuts or hard fermented cheese. Tyrosine is an amino acid and a building block of dopamine — a diet rich in tyrosine will sustain your body’s natural dopamine production. You’ll need to consider the caloric and other contents of these foods, of course. It’s easy to find plant-based sources too. Simply do a web search for them. -- Andrew-Huberman
Caffeine
Highlights
Dont drink caffeine past lunch time
- Don't drink caffeine after 2-3pm due to it's Half life.
To avoid reductions in total sleep time, coffee (107 mg per 250 mL) should be consumed at least 8.8 h prior to bedtime and a standard serve of pre-workout supplement (217.5 mg) should be consumed at least 13.2 h prior to bedtime. - meta-analysis - PubMed
- Half life: 4-6 hours.
- Max Limit: 400 milligrams a day. (According to FDA and Andrew-Huberman's: article)
- Don't drink caffeine for at least 90 minutes after waking up to allow Adenosine to clear out further.
References
Caffeine primarily works by blocking adenosine receptors.
Adenosine is responsible for making your body sleepy.
The relationship of Caffeine to Adenosine blocking is logarithmic
First 100mg of caffeine is where most of blocking happens, and start to plato after.
Example adenosine block with 2 cups of coffee
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Relationships
Ingest caffeine (approximately 100-400mg) in the form of coffee, tea or whatever form you prefer. This will cause a mild increase in dopamine but also increases the availability of dopamine receptors, so your body is more sensitive to circulating dopamine. Don’t do this too close to sleep. I avoid caffeine after 2 p.m., with rare exceptions. - Article: How to manage dopamine to improve motivation and drive.
Ice Baths
Children
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