Focus on understanding why a protocol works (the underlying mechanisms) rather than just what to do, as this allows for adaptation of the protocol to changing life circumstances or goals.
When seeking to adjust neuromodulators, prioritize interventions in the order of behaviors, then nutrition, then supplementation, and finally prescription drugs if there is a clinical need and physician oversight.
Ensure you get sufficient quality and duration of sleep, as it allows your body and brain to transition through various metabolic states, which is immensely beneficial for overall performance and health.
Maximize outdoor light exposure to your eyes during the mornings (within 1-3 hours of waking) to trigger dopamine release, correctly time melatonin production, and reduce late-day cortisol peaks, benefiting mental and physical health.
Keep sleep-wake times fixed within 15 to 30 minutes every day, including weekends, to effectively shift and maintain your circadian rhythm and ensure adequate REM and slow-wave sleep.
Limit light exposure during the evenings by dimming or altogether limiting artificial lights (especially between 10 PM and 4 AM or 17-24 hours after waking), as bright light negatively impacts melatonin and dopamine levels.
Learn to control the four major neuromodulators (dopamine, epinephrine, serotonin, acetylcholine) through behavioral tools and supplementation to access desired brain and body states like alertness, focus, relaxation, or creativity.
Understand that baseline levels of neuromodulators (dopamine, epinephrine, serotonin, acetylcholine) vary throughout the day, which is crucial for selecting the right tools and determining how potently to apply them for desired effects.
Delay your first caffeine intake by 90 to 120 minutes after waking to avoid an afternoon crash and optimize sustained energy levels, as caffeine increases epinephrine and limits sleepiness.
Engage in deliberate cold exposure (e.g., cold shower or immersion at an uncomfortable but safe temperature) for 30 seconds to 10 minutes to potently stimulate long-lasting and significant increases in dopamine and epinephrine.
Exercise during the morning, ideally before noon and certainly before 2 p.m., to increase epinephrine levels, providing more energy for the rest of the day and aiding in shifting sleep schedules earlier.
Keep a regular schedule for daily meals, eating within 15 to 30 minutes of the same times each day, as food-entrained circadian clocks tell your body when to be alert and when to be asleep.
Do not drink any caffeine after 3 p.m. to prevent disruption of sleep architecture and ensure proper metabolic transitions during the night.
If you nap, avoid napping after 4 p.m. and limit naps to no more than 90 minutes to prevent interference with your nighttime sleep architecture.
Engage in any physical activity, such as walking, running, weightlifting, or swimming, to increase epinephrine levels, thereby boosting energy and alertness.
Perform cyclic hyperventilation (e.g., 25 deep inhales and exhales, followed by a breath hold with empty lungs, repeated for 3 rounds) to potently increase epinephrine/adrenaline, leading to increased alertness, energy, and mental clarity.
Practice narrowing your visual aperture by staring at a specific target for 30-60 seconds before a focused work bout, as this behavioral practice increases acetylcholine transmission and improves mental focus.
Engage in physical contact with loved ones (e.g., holding hands, hugs, cuddling) to increase serotonin transmission and promote feelings of well-being and comfort.
Actively receive gratitude and observe others giving and receiving gratitude, as these are the most potent ways to authentically increase serotonin and feelings of well-being.
If you are a night owl but desire to shift your sleep schedule earlier, it is possible and not overly challenging to do so by combining targeted light exposure, consistent sleep-wake times, fixed meal times, caffeine intake, and morning exercise.
Ingest tyrosine-rich foods (e.g., certain meats, parmesan cheese) to increase dopamine synthesis and maintain sufficient baseline levels of dopamine.
Regularly ingest choline-rich foods (e.g., beef liver, eggs, beef, soybeans, chicken, fish, mushrooms, kidney beans) to ensure sufficient baseline levels of acetylcholine precursors for focus and learning.
Ingest tryptophan-rich foods (e.g., white meat turkey, whole milk, canned tuna, oats, cheese, nuts, seeds, bread, chocolate, bananas, apples) to increase serotonin synthesis and promote a modest increase in overall mood and well-being.
Ensure sufficient intake of B vitamins, especially B6, as it can potently reduce prolactin levels, thereby supporting higher dopamine levels due to their push-pull relationship.
Consider taking Athletic Greens daily to cover basic nutritional needs, address potential deficiencies, and support microbiome health with probiotics.
Supplement with Vitamin D3, essential for brain and body health, and K2, important for cardiovascular function and calcium regulation, as many people are deficient even with sun exposure.
Ensure proper hydration and adequate electrolyte intake (sodium, magnesium, potassium in correct ratios, no sugar) by dissolving one packet of Element in 16-32 ounces of water upon waking and during physical exercise.
Use the Waking Up meditation app for various meditation programs, mindfulness training, Yoga Nidra, or Non-Sleep Deep Rest (NSDR) protocols to restore cognitive and physical energy, even in short sessions.
Expose a large portion of your skin to sunlight for 20-30 minutes each day, a couple of times per week or more (without burning), to naturally increase testosterone and estrogen levels, improving well-being and libido.
Consistently ingest caffeine at safe levels (100-250mg for most) to increase the number and efficacy of D2 and D3 dopamine receptors, enhancing dopamine’s potent effect on motivation and mood.
Consider supplementing L-Tyrosine (500-1000mg, once a week maximum) for work bouts or workouts to achieve fairly substantial increases in dopamine, but be aware of individual sensitivity and potential crashes.
Supplement Phenylethylamine (PEA) at dosages of 300-600mg for fast-acting and potent increases in dopamine, leading to enhanced energy, well-being, and motivation.
Consider supplementing Alpha GPC (300mg, 3-4 times per week, in the early day) before workouts or cognitive work bouts to enhance focus, but be aware of potential stroke risk with chronic high doses and monitor T-MAO levels.
If supplementing Alpha GPC, take 600 milligrams of garlic (containing allicin) on the same day to prevent increases in T-MAO levels, which are sometimes associated with increased cardiovascular risk.
Consider supplementing Cissus Quadrangularis (300-600mg) to dramatically increase serotonin levels, which may be useful for appetite and weight control, but be aware that it may need to be cycled.
Consider supplementing 900 milligrams of Myoinositol 30-60 minutes before sleep, every third night or so, to potentially improve the depth and quality of sleep and reduce anxiety upon waking.
If taking MAO inhibitors, be cautious of the ‘cheese effect’ (migraines, headaches, increased blood pressure) by avoiding tyramine-rich foods like parmesan cheese, which can lead to an excess of dopamine.