What steps can you take to enhance your baseline dopamine level? Or the more practical aspect of it how to increase dopamine naturally through food? Understand dopamine better.

Question

Could you all share tips on how to achieve a stable dopamine level which is healthy?

Answer 1

Thank you for this public service

Answer 2

Wait so what's the difference between NSDR and Yoga Nidra?

At 2:29 he says they are different.

Also what is the difference between Yoga Nidra/NSDR/Meditation?

I'm South Asian, they come from my side of the World and they all involve regulating breath ie. The same thing.

Vipassna IS meditation. And you learn it by essentially focussing different parts of your body, and increasing awareness to improve breathing.

Answer 3

I like this video: but at around 02:19  mark, it is said that meditation is focusing excersise and  Yoga Nidra / NSDR is not meditation. However Meditation is so broad and many types exist. many forms of meditation are not only about focussing, and often have similar mechinsms to  NSDR/Yoga Nidra. Many sources say that NSDR/Yoga Nidra is infact a form of meditation. body scans / breathwork is seen in many forms of meditation, e.g. vipassana (one of the buddhist forms) and many others. the mechanisms of  yoga nidra/NSDR are similar if not the same as many forms of buddhist/hindu meditation.  I think this part of the video should be corrected?

Comments

And meditation will definitely increase your positive hormones

Answer 4

I would strongly suggest that our motivation also has to do whether we like what we are doing or not.

Comments

Train yourself to enjoy doing what's hard to do and that goes a long way too

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You do have a point but not everything in live needs to be hard. @@Backfromthestorm

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Well motivation is motivation

Answer 5

1. Sufficient sleep
2. NSDR (non-sleep deep rest) aka yoga nidra
3. Nutrition
4. Morning sunlight
5. Exercise

THANK ME LATER....

Answer 6

Man! Simply the best.

Answer 7

Thank-you , Andrew for such a concise and helpful list.

Answer 8

Thank you, Mr. Huberman.

Answer 9

This reminded me to work out today. Thank you!

Answer 10

One comment that I have with regard to Huberman's comments on meditation and dopamine. First off, I am a huge advocate for using NSDR (yoga nidra) as a method of practice in daily life. However (and please correct me if I'm wrong), my understanding based off of a lot of the research I have done is that meditation does in fact increase baseline levels of dopamine. A couple of examples include the studies done on the yogic monks where the EEG scan went off the charts in the parts of the brain responsible for pleasure. Given, that is causal, but other studies were able to duplicate this... at least from what I understand based off of the available literature I've read. On an anecdotal level, I can say that I have had instances when I have meditated roughly 2-3 hours per day, and I have experienced bliss beyond what words can describe. Not necessarily a biomarker for increased baseline meditation, but it is something worth noting.

Answer 11

This is interesting I never thought about it before. Amazing jam packed childhood. Roller coaster of a teenage life, holidays, girls, partying. Saturday buzz. Weekend buzz. Then now I don’t get any excitement hits anymore. Am I on a dopamine deficit

Answer 12

Restoring Baseline Dopamine
To pursue meaningful goals in regular life that actually makes you grow you need to higher baseline level of dopamine. Your baseline dopamine can get plummeted from regular thirsty social media dose, regular masturbation, etc. In order to get joy from simple things you do daily (e.g. study, reading a book, etc.) which will give you small dopamine spikes, you need to have higher level of baseline dopamine in your body. This can be achieved by regular:
1. Quality Sleep for 7-8.5 hours
2. Morning sunlight for 10 minutes
3. Cardio exercise or strength training for 10-20 minutes
4. NSDR for 10 minutes
5. Consumption of tyrosine rich food e.g. nuts, soyabean, etc.

Answer 13

I really like these short form sharing of your experience

Answer 14

I'm grateful

Answer 15

Sleep
Nsdr
Nutrition tyrosine
Morning sunlight
Movement

Answer 16

Does the increase of dopamine these 4 things  (good sleep , good nutrition, sunlight in morning, exercise) do help me with withdrawal symptoms of quiting an addiction ?

Comments

In my experience, absolutely. But it'll depend on the type and severity of the withdrawal. This would make a noticeable impact for nicotine, caffeine, cannabis withdrawals. For benzos, opioids, or alcohol withdrawal, you're gonna feel miserable regardless. Still good habits to get into if you wanna maximize your chances of avoiding relapse.

Answer 17

Thank u! For useful information ❤

Answer 18

I recently quit alcohol…a week ago…and my motivation is through the roof…can’t sit still…I also eat healthy but I’ve always done that…for me the main factor was the alcohol.

Answer 19

### Key takeaways from the transcript chunk in English:

- *[00:02] Sufficient amounts of quality sleep are essential for restoring dopamine reserves and maintaining a healthy baseline level of dopamine.*
- *[01:54] Non-sleep deep rest (NSDR) has been shown to increase the amount of dopamine in your dopamine reserves by up to 65%.*
- *[02:50] Proper nutrition, including tyrosine-rich foods, is necessary for sufficient levels of baseline dopamine.*
- *[03:49] Morning sunlight exposure increases cortisol early in the day and sets in motion a dopamine-related cascade that leads to states of wellbeing, elevated mood, and alertness throughout the day.*
- *[05:45] Regular exercise, including both cardiovascular and resistance training, has been shown to elevate and maintain an elevated level of baseline dopamine.*

These are the foundational things that you need to engage in on a regular basis to set the level of baseline dopamine in your system.

Answer 20

01:41 am in France... I cannot sleep..."oh look: a new Huberman's video!"