This article is the second part of a series about optimizing your neurotransmitters and well-being. In this one, I’m talking about how to increase serotonin and dopamine levels from the perspective of the dominance hierarchy of lobsters.

Of Lobsters and Men Vol 2

I’m going to bring you up to speed on this blog post series. In part one I talked about one of the most fundamental principles of your embodied experience of reality. Namely, that the way you hold your posture and in what physiological state you’re in has a profound impact on your psychological state of mind and vice versa.

Jordan Peterson wrote in his book The 12 Rules of Life: An Antidote to Chaos how male lobsters engage in brutal dominance fights between each other.

The winning lobster is going to experience a surge in the neurotransmitter serotonin, which is going to make it feel more confident and better about itself, thus increasing its chance of winning again in the future. They’ll get access to more food, mating opportunities and lower stress, which makes them hold themselves upright and with a dominant position, leading to even more serotonin.

They’ll get access to more food, mating opportunities and lower stress, which makes them hold themselves upright and with a dominant position, leading to even more serotonin. The losing lobster will start to feel inferior and pathetic because of a decrease in their position in the dominance hierarchy. This creates anxiety, low levels of serotonin, loss of pride, depression, and the feeling of being sentenced to death. The loser lobster will slouch over in fear and it’ll start taking less action in the future, which hinders their ability to win another fight ever again.

Winning once is going to predict the future successes of a lobster because of the neurochemical performance-enhancing effect as well as the other boons that accompany being at the top of the dominance hierarchy.

Compounding Effects

As the saying goes: “Like attracts more like, money makes more money, the rich get richer, winners keep winning, and the losers keep losing.” It’s the compounding effect of momentum, which Albert Einstein called the 8th wonder of the world.

Serotonin plays an important role in decision making, cognitive performance, risk-seeking behavior, and social affiliations (r). Low serotonin will lead to low serotonin producing behavior and depression.

Therefore, if you ever want to get yourself back on the right track of health, wealth, love, and happiness, you need to know how to manage and optimize your neurotransmitters even after having suffered from detrimental defeat.

Standing up straight with your shoulders back is the first and easiest thing you can do to change your perspective on the world and your place in it. It’s very difficult to feel depressed and sad if your physiology emanates confidence and pride.

The problem with slouching over or suffering from low serotonin levels is that it’s a self-fulfilling prophecy – if you’re stressed out then you’re less likely to do anything that could potentially get you out of that rut because you’re already so overwhelmed.

Are You a Losing Lobster

But let’s also go through a hypothetical scenario where you do find out that you’re a losing lobster – that you’ve lost and you’re now at the bottom of the dominance hierarchy. Obviously, that’s a very bad place to be – you’re going to experience more stress, negative feelings and no desire to do anything.

You may go like: “What do you mean I should straighten up my shoulders? I’m a loser – everything’s sh#t – what’s the point? What’s the point…

That’s a very dangerous slippery slope because this feeling of apathy and sorrow is one of the worst emotional states to be in. I don’t want to get into too much woo-woo stuff about emotional vibrations or anything but I do want you to pay attention to how different emotions affect your entire perspective on reality.

If you’re a winning lobster with confidence boosting chemicals running through your body, then you’ll experience more positive emotions and you’ll feel better.

On the flip side, the losing lobster will start to hate and despise itself because of not being successful. And because it will most likely lose again in the next fight, it’ll stay in this state at the bottom of the hierarchy.

Consequently, the losing lobster may start to feel that nothing works – that no matter what it does it won’t see any changes.

Are You Expecting Defeat

Part of it is because it’s a self-fulfilling prophecy – it won’t even put in as much effort as it could because it doesn’t believe it’s capable of winning. Why try, why is it so hard, there’s no point…With that, the lobster experiences more apathy and loses all of its juice for life.

That’s why apathy and the feeling of giving up is one of the worst emotional states to be in. With hate, fear, or anger you can at least do something about it and you can leverage that energy into potentially taking action but with apathy and resentfulness, you won’t even do that. So, it’s literally dragging you down the longer you stay in that sandpit.

Therefore, the first thing you have to do is notice that you’re experiencing apathy and low serotonin. Ask yourself:

Are you actually enjoying your life right now? Is there any spark in your eyes?

Are you exactly there where you want to be? Of course, things could always get a little better, but are you at least satisfied with what you’ve got? Either way, you can be grateful or you can use it as motivation to get where you want to get.

One dangerous sign of apathy is your sleep. Are you sleeping properly? Do you get enough deep sleep?

How energized and motivated do you feel in the morning? Are you having trouble waking up and you’d simply want to nap all the time just so you wouldn’t have to deal with the challenges of life?

If you feel overwhelmed by even the smallest tasks and unpredictable events, such as losing your wallet or getting upset by having to do extra work, then it may indicate that you’re overtaxed and that your nervous system is starting to wear out. These are the first warning signs to look out for.

Seratonin and Dopamine

Practically the Only Two Things You Like

Low levels of dopamine are another issue that walks hand in hand with serotonin deficient depression.

I think that people have created this negative connotation in regards to dopamine and they associate it with addictions, binge eating, porn, and social media. It’s true that you can mess up your dopamine levels and make yourself addicted to these kinds of stimulating things. However, from an evolutionary perspective, dopamine is an amazing thing that’s actually responsible for the development of our species. So what is it?

There are many types of dopamine, but in the brain, it functions as a neurotransmitter, which is a chemical that’s released by neurons to communicate with other nerve cells.

The biggest role of dopamine is to direct reward-motivated behavior – to make you do certain things that your mind deems to be good for you. That’s why you experience a surge in dopamine whenever you score a goal in soccer, or whenever you eat delicious food, or whenever you have sex. Any form of accomplishment that makes you feel „Yes! I did it“ will increase dopamine and it’s going to make you want to repeat that action in the future.

Addicted to Addiction

However, in our modern environments, we’re able to artificially spike our dopamine levels through the roof by eating chips, watching porn, drinking alcohol, entertainment, and other types of sensory stimulation.

People are running high on too much dopamine from the moment they open their eyes until they go back to sleep because of spending so much time on smartphones and constantly having something to stimulate them. This can lead to the person becoming de-sensitized to the effects of dopamine and either become addicted or depressed.

The same is true with low levels of serotonin, like in the example of the losing lobster who probably hasn’t got a shot of dopamine in a long time. Without dopamine, you’d be clinically depressed because you’ll just lose all of your joy for life.

What Causes Low Dopamine and Serotonin

Depression and low dopamine are most popularly linked to low serotonin. There are many things that can cause low dopamine:

Diets high in processed sugars and fats can suppress dopamine[i]

Not getting enough of the amino acid L-tyrosine, which is one of the major building blocks of dopamine[ii]

You can also be deficient in some of the co-factors needed to convert L-tyrosine into dopamine, such as complex B vitamins, copper, zinc, and iron[iii][iv]

Vitamin D synthesis can activate dopamine[v], so getting enough natural sunlight is crucial for both your sleep cycles as well as motivation. Seasonal affective disorder and depression are very much linked to lack of vitamin D

Antidepressants and Dopamine

Drugs like antidepressants, some hard medications, and antipsychotics tend to suppress dopamine over the long term.

Antidepressants like serotonin reuptake inhibitors can increase serotonin but they’ve been found to work only 40% of the time[vi]. They’re also just treating the symptoms not the root cause. Unless you fix the root cause of low dopamine and low serotonin, then you’ll end up constantly trying to fix the symptoms, which won’t lead to any improvement.

With that being said, antidepressants can be still very effective in treating depression if you’re simply having an imbalance in your brain chemistry[vii][viii]. Maybe you need to experience just a momentary reuptake in serotonin so you could regain your vigor which would ignite you on the path of taking action towards other activities that increase your dopamine and serotonin.

Most of the time it’s a wild cards game and you have to fix the other causes before trying anything like that because I’d presume taking antidepressants over the long term will seriously mess up your brain chemistry.

Dopamine Depletion

Your smartphone can also drain your dopamine. There’s evidence to show that the electromagnetic radiation emitted from cell phones disrupts levels of dopamine, serotonin, and norepinephrine[ix].

Melatonin and 5-HTP supplements can deplete dopamine[x].

Herbal remedies like mulberry, noni fruit, magnolia bark, and licorice root can get rid of excess dopamine[xi][xii]. These things are great for battling addiction and balancing your hormones but if you’re already experiencing low dopamine, then it may not be such a good idea to overconsume them.

The same with melatonin and 5-HTP – they can be great for improving your sleep cycles and boosting serotonin but you can’t take them out of context as either good or bad and to not become addicted to them.

How ironic would it be to become addicted to dopamine antagonistic agents…Aahhh, I need to get my hit of low dopamine.

Addicted to Low Dopamine

Let me repeat it once more: I need to get my hit of low dopamine…That’s an important thing to remember because emotional states, whether they be highly motivated emotions or emotions of apathy and sorrow, they can both become addictive to you.

Emotional addiction is huge and it applies both ways – I need to feel motivated! I have to have only enthusiasm and I’m going to block out everything else. VS I’m feeling so sad and remorseful but I kinda like it because it fills up some sort of an emotional hole in my psyche.

Being addicted to low emotional states is very real and it happens when people spend too much time in a semi-depressed state. It becomes the norm and they get used it so their brain starts rationalizing it away. Man….things aren’t going that well but I guess that’s how it’s supposed to be…

You start to feel safe and secure in your low emotional state of apathy because you experience it so often. Anything new or exciting creates chaos and is unpredictable so you’re going to run away from it.

Even if this novelty can bring about a positive change you want to avoid it because you’re experiencing low emotions and the feeling of loss and if you were to try and experiment something new then you’ll endanger that low emotion you currently have.

It’s like you’re attached to the sorrow or feeling of meaninglessness because it’s the only thing you have, which paradoxically, by its nature is what’s making you feel that way.

Safe and Sound in Sorrow

This comes to show again how the self-fulfilling prophecies and vicious cycles are so powerful.

You’ll experience low dopamine and low serotonin, which makes you less eager to take action in the world.

You’ll indulge in less exploratory behavior because you want to stay safe and secure in that low motivated state.

This is going to keep suppressing dopamine and serotonin because you’re not going to do the things that could potentially raise your neurotransmitter levels and that’s going to start to reinforce that same feedback loop all over again.

I mean, once a certain emotional state or state of wellbeing becomes accustomed to you, then you’re going to get so used to it and it becomes your default state of being.

Honestly, like 90% of the emotions you experience during the day are the same ones you experienced the day before. Really think about it and challenge your emotional state of wellbeing.

Are you experiencing something just because of habit or is something suppressing you down?

Maybe it’s sleep, maybe you’re not getting enough sunlight, which is crucial, maybe you lack meaningful relationships and emotional connections, maybe it’s mold growing in your house that’s causing an inflammatory response?

Maybe it’s addiction to social media or caffeine?

Whatever it may be, you have to first identify what potentially messing up your motivation levels.

It’s probably a combination of many things because the more stressed out you are and the less motivated you are the more eager you are to indulge in toxic habits like emotional binge eating, watching TV all throughout the night, alcoholism, or smoking.

Getting Back to Baseline

The key is raising awareness about these sources because awareness creates choice. With choice, you can change your behavior and if you change your behavior you can alter the neurochemical state of your brain and completely transform your life.

You should start noticing how often and in what situations you’re experiencing these symptoms of low dopamine and serotonin. Things like lack of motivation, exhaustion, insomnia, mood issues, memory loss, low libido, and sugar cravings. Like, it’s the same stuff that’s causing all other diseases and problems already. That’s why you can’t take it at face value and put a label of low-dopamine on everything.

There’s the danger of thinking that any sign of fatigue or sad mood immediately means you have depression and serotonin deficiency. That can quickly become a self-fulfilling prophecy and your mind can start making shit up just because of confirmation bias, especially after you’ve listened to this podcast episode. Man….food doesn’t taste the same way it used to…I’m not able to get out of bed in 5 seconds anymore…I must be put under antidepressants…That’s not probably the case. Maybe you simply slept bad or you ate some gluten, which gave you brain fog…

Instead of creating another biased self-fulfilling prophecy in your head, you have to start following a holistic lifestyle that would cure the causes of your suffering rather than expecting some miracle drug to fix you.

You Poor Lobster…Here’s Some Serotonin

So, we started off with lobsters fighting with each other and their serotonin levels. Then we walked through imbalanced dopamine levels and emotional addictions, and now it’s time I give you some actionable steps you can try and experiment with to see how it affects your brain’s neurochemistry and your default state of mind.

Let’s start off with serotonin because we’re still in the realms of lobsters and men. Serotonin regulates your mood, emotions, memory, sleep, body temperature, and happiness.

#1 Get Some Sunlight

Exposure to natural sunlight promotes vitamin D synthesis and serotonin levels. It will also improve your sleep cycles and circadian rhythms which will prevent poor sleep.

You should try to expose yourself to the morning light as soon as you wake up and spend about 10-15 minutes outside.

Getting enough blue light during the morning parts of the day is also important for boosting your alertness. At night, however, you want to block out the blue light because it will suppress melatonin production and makes you sleep worse. I’ve been using some blue blocking glasses for over a year and I noticed a significant improvement in my sleep quality if I wear them.

A few weeks ago I bought the Truedark glasses that are red and they block out absolutely all artificial light. They’re like these serious serial killer goggles but they’re amazing. I looked at the sleep data from my Oura ring and I gained like 10-15% more deep sleep every night. That’s like quite crazy to think about because I was already using glasses that blocked out most of the blue light but apparently it wasn’t enough.

Now imagine someone who’s not using any protective eyewear and they’re looking at computer screens up until they go to bed. Their melatonin will be severely suppressed and it takes many hours of sleep before melatonin can begin to rise again.

That’s why I think you should definitely install some software such as flux or Iris on your laptop to dim the screen. On Android, I’m using an app called Twilight. Definitely, you should also get some blue blocking glasses. The Truedark ones are probably the best ones out there.

#2 Optimize Your Micronutrients

Next up is getting enough complex B vitamins. B vitamins are crucial for energy production and nerve cell functioning.

Vitamins B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine) as well as vitamin D, folic acid and selenium plus calcium, and magnesium are needed to make serotonin.

Vitamin B6, in particular, promotes serotonin in the brain. Salmon, halibut, chicken, turkey, beef, are the highest sources of B6 but it’s also found in spinach, cauliflower, turnips, garlic, celery, and mustard greens.

#3 Carbohydrates and Serotonin

Carbohydrates like sweet potatoes, rice, quinoa, buckwheat or straight up cheesecake are very effective in boosting serotonin. It probably has to do with how your brain gets a lot of dopamine from sugar and glucose as well. This makes you feel very good and if you combine it with the post-meal mild hypoglycemia that makes you feel tired, then you’ve got yourself a great serotonin-inducing concoction.

Carbs aren’t bad if you use them right, especially around your hardest workouts. Also, it comes to show that the best time to eat carbs ever would be in the evening as post-workout so you’d use them for replenishing your muscle glycogen and promoting sleep.

Long periods of too low carb or ketogenic dieting can also make you deficient in serotonin or dopamine. So it’s a good idea to occasionally cycle on and off ketosis just to keep your metabolism flexible. I’ve got a few articles and programs on this type of cyclical ketogenic dieting if you’re interested. Just putting it out there. It’s called the Keto Carb Cycle and it may work for some.

#4 Protein and Serotonin

The amino acid tryptophan is a precursor to serotonin. Foods high in tryptophan are poultry, sunflower seeds, pumpkin seeds, and turkey.

That’s why a lot of people report the post-Thanksgiving dinner drowsiness. They simply ate too much turkey, maybe had some pumpkin pie with sweet potatoes and bam you knocked yourself out with some good ol tryptophan induced serotonin. Not sure what the turkeys think of this…

However, research has also shown that combining protein with carbohydrates may actually inhibit serotonin production[xiii].

This applies to heavier proteins like red meat and starches like potatoes. Protein requires an acidic environment in your gut to digest with the digestive enzyme pepsin, whereas carbs require a more alkaline environment and the digestive enzyme ptyalin. If you eat them together your body releases both of them and the acid and alkaline solutions end up neutralizing themselves, which can slow down digestion and cause bloating.

Other foods that can increase dopamine and serotonin are almonds, chocolate, turmeric, cinnamon, blueberries, green tea, and coffee[xiv]. The thing with coffee is that you can get addicted to caffeine and too much coffee will definitely make you more anxious than relaxed. Curcumin from turmeric, however, has antidepressant effects[xv].

#5 Exercise and Serotonin

Once you’ve got your sleep and diet covered, then you should definitely add exercise. Exercise can boost serotonin, increase BDNF, elevate mood, and promote dopamine.

Exercise has been shown to affect the brain the same way antidepressants do. On a neurochemical level, there’s not much difference between doing crack, snorting sugar, or exercising, but exercise comes with all the other health benefits and endorphins that will make you want to be more active by default. It will also make your mitochondria produce more energy and that’ll increase your vigor and daily energy levels automatically.

The reason I think some people feel so tired and depressed is that they’re not moving enough – they’re not getting enough sunlight, they’re over-sleeping, their gut isn’t able to absorb the nutrients from food and their mitochondria have become sluggish.

Mitochondrial degeneration is becoming more and more thought to be the root cause of aging, cognitive decline and metabolic disease. It gets traced back to how your body produces energy and what type of stressors you adapt to.

Even light movement like walking or rebounding can boost mood and immunity but you should definitely implement some form of resistance training and high-intensity cardio to prevent the loss of lean muscle as you get older.

#6 Massage Can Increase Serotonin and Oxytocin

Soft tissue massages and foam rolling can also re-optimize your neurochemicals. A study done at the Touch Research Institute at the University of Miami School of Medicine found that one good massage increased serotonin by 28% and decreased cortisol by 31%[xvi]. That’s so awesome that we now have research institutes dedicated to touch because touching and physical contact are a critical part of not only child development but also for overall emotional well-being.

It’s crazy that hugging, snuggling, or simply shaking hands with other people alters your emotions and makes you produce the happiness neurochemicals. I think it’s something that tends to suffer even more with the technology we’re using and we lack real intimate connection with others which is why so many people who are addicted to smartphones or TV tend to be so depressed.

Physical touch and intimacy also increase oxytocin, another brain chemical amongst the bunch, that is called the LOVE MOLECULE. Breastfeeding and taking care of offspring are crucial oxytocin valves between a mother and her child. In animals, if you block the release of oxytocin, the parent will reject its offspring.

It makes sense from the perspective of the lobsters’ dominance hierarchy as well – the lobster who loses won’t get access to that many mating opportunities and it becomes an outcast amongst its peers. The losing lobster literally becomes the loser kid at school who others start to avoid and it’ll make it prone to more depression or something like that.

Avoid the Shaming Trap

When we talked about how apathy is one of the worst emotional states to be in, then guilt and shame in the eyes of your social group are much worse because it literally sends a message to your brain that says – Look at you, you piece of garbage, you lost the fight, you’re weak and you’re of no good to your friends. You’re just deadweight that’s dragging down the entire group. Everyone would be better off if you just got rid of yourself…That’s literally how your brain perceives public ridicule and shame. That’s why you should never ruminate over these past emotional traumas that make you feel resentful or ashamed.

Instead, smiling and positive physical touch can boost your dopamine and serotonin levels.

I can’t overemphasize the importance of how your physiology affects your psychology. This entire story about lobsters and how their posture affects their serotonin levels is a prime example but it goes deeper than that.

If you put a pencil between your mouth and forced a smile on your face, then after a while it’s impossible to not start smiling naturally. Of course, part of it has to do with the fact that you’ll look ridiculous with a pencil between your mouth but most of it is also due to how that physical position releases these positive neurochemicals into your brain.

This, in turn, will change your perception of reality. There have been studies on how people with a happier emotional state can recognize more happier faces from a picture of a crowd. The people who are sad will start recognizing more sad faces because that’s what their brain is focusing on.

Therefore, your state of mind is like a filtering mechanism that starts seeking out things that fit your current emotional paradigm. If you’re feeling depressed or sad then take a look at your environment and see what’s making you feel depressed and get rid of it. You may also need to seek out professional therapeutic help in dealing with your emotions. Check out this article on how to find a therapist near you.

Supplements that Increase Serotonin and Dopamine Levels

What about some supplements? I’m not advising you to take antidepressants but some medicinal compounds and herbs even in the form of a supplement can be very good for balancing neurotransmitters.

5-Hydroxytryptophan (5-HTP) has a much stronger serotonin boosting effect than your regular tryptophan-laden turkey but it can also have some side effects on dopamine levels . So, 5-HTP can be used as short-term serotonin re-uptaking agent but not as a permanent solution.

. So, 5-HTP can be used as short-term serotonin re-uptaking agent but not as a permanent solution. Inositol is a vitamin-like substance that’s found in animals and plants and it helps with regulating neurochemicals that control mental conditions. The human body produces inositol to a certain amount but it probably gets depleted if you’re experiencing a lot of emotional turmoil. Inositol supplementation can boost serotonin in the brain and can calm down the nervous system[xvii].

The human body produces inositol to a certain amount but it probably gets depleted if you’re experiencing a lot of emotional turmoil. Inositol supplementation can boost serotonin in the brain and can calm down the nervous system[xvii]. Vitamin D, magnesium, omega-3s, and DHA are definitely a priority as well. They’re the most common deficiencies and they’re all crucial for the brain and nervous system.

They’re the most common deficiencies and they’re all crucial for the brain and nervous system. Ginkgo biloba is a herb that’s very good for brain health. It’s been used in improving cognition for centuries and it can increase dopamine.

It’s been used in improving cognition for centuries and it can increase dopamine. Medicinal mushrooms like lion’s mane, Reishi, Chaga, turkey neck and many more are great for reducing adrenal stress and promoting relaxation.

like lion’s mane, Reishi, Chaga, turkey neck and many more are great for reducing adrenal stress and promoting relaxation. L-theanine in green tea increases serotonin and dopamine while giving a more sustained response of energy that lasts a longer time than coffee[xviii]

while giving a more sustained response of energy that lasts a longer time than coffee[xviii] Bacopa monnieri’s been found to have neuroprotective properties in rats with dysfunctional dopamine receptors [xix]. It’s a herb that’s been used in Ayurvedic medicine and there are some nootropic or cognitive enhancing properties as well.

[xix]. It’s a herb that’s been used in Ayurvedic medicine and there are some nootropic or cognitive enhancing properties as well. St. John Wort’s is a very common herb used for depression and anxiety . It can also increase serotonin in the brain (r).

. It can also increase serotonin in the brain (r). Playing or listening to music can also release dopamine. I listed music under this category because I think that music is like a nootropic or drug that puts you into certain states of mind[xx]. You can literally make yourself feel good or bad about yourself by listening to certain songs so you have to be careful with what messages you’re sending to your brain.

I listed music under this category because I think that music is like a nootropic or drug that puts you into certain states of mind[xx]. You can literally make yourself feel good or bad about yourself by listening to certain songs so you have to be careful with what messages you’re sending to your brain. Rhodiola Rosea is an adaptogenic herb that reduces anxiety and boosts mood (r). It can also help to balance your hormones and virility.

If you want to get a really good serotonin boosting supplement that combines everything together, then check out Natural Stack’s Serotonin Brain Food. It supports a positive mood, maintains healthy digestion, promotes calmness, and relieves stress. The ingredients are all good for balancing your neurotransmitters. They are Rhodiola Rosea, l-tryptophan, magnesium glycinate, vitamin B3, and zinc. You can get a 25% discount if you use my referral link on all their other nootropics and supplements.

How to Increase Serotonin and Dopamine Levels

I hope you can see how being a sadly depressed lobster literally drains you of all joy for life. It’s very difficult to climb out of that pit of low serotonin and dopamine but you have to begin somewhere.

If you can’t seem to spring yourself into positive action as to give yourself a boost in confidence, then the first and easiest thing you can still do is stand up straight with your shoulders back.

It doesn’t matter how many supplements you take or how well you sleep if you still slouch over and send depressive messages to your brain. Your physiology is intertwined with your psychology and your mind takes your sensory experiences and perceives them as reality whatever the actual case may be.

So, let’s bring it all together and make some concluding remarks.

Rule Number 1 is to still Stand Up Straight With Your Shoulders Back

Secondly, don’t let your defeats and losses keep you in a state of defeat. The challenges and struggles you face can only make you better. Only your mindset about them determines whether or not you’ll end up depressed or victorious

Thirdly, don’t get addicted to your emotional states. Whether that be the highly motivating dopamine rush you get from achieving your goals or the low emotional states of apathy and sorrow. They’re equally as dangerous if your happiness and well-being have to depend on a particular feeling

Fourth, go outside to catch some sunlight every day and spend time in nature. It has incredible anti-depressive benefits and it rejuvenates your self-awareness stores

Fifth, take your sleep hygiene seriously by blocking out blue light in the evening and following the circadian rhythm

Sixth, eat serotonin promoting foods like turkey, pumpkin seeds, sweet potatoes, and every once in a while give yourself the cake

Seven. Exercise and move your body. Every day get a sweat on and stay active.

Eight. Build intimate and compassionate relationships that include hugging, physical touch, meaningful interactions, and emotional vulnerability. It’s an innate need and desire of the human psyche to be a part of a social group.

Nine. Stop feeling guilty and shamed about yourself. Definitely, kick yourself in the ass in times you need to but don’t become obsessed with past failures or mistakes. Learn from them and move forward.

Ten. Optimize your neurotransmitters by taking medicinal mushrooms, adaptogenic herbs, and other supplements.

If you want to know how to optimize yourself holistically like we talked about in here, then check out the Body Mind Empowerment Handbook Free Ebook.

Stay Empowered

Siim

References

[i] https://www.ncbi.nlm.nih.gov/pubmed/26171719

[ii] Musacchio JM (2013). “Chapter 1: Enzymes involved in the biosynthesis and degradation of catecholamines”. In Iverson L. Biochemistry of Biogenic Amines. Springer. pp. 1–35

[iii] https://www.ncbi.nlm.nih.gov/pubmed/19000913

[iv] https://www.ncbi.nlm.nih.gov/pubmed/6138953

[v] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4875352/

[vi] https://content.time.com/time/health/article/0,8599,1895672,00.html

[vii] https://www.ncbi.nlm.nih.gov/labs/articles/15820694/

[viii] https://www.ncbi.nlm.nih.gov/pubmed/8099801

[ix] https://www.ncbi.nlm.nih.gov/pubmed/23852905

[x] https://www.ncbi.nlm.nih.gov/pubmed/12043836 / https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415362/

[xi] https://www.hindawi.com/journals/tswj/2014/909586/

[xii] https://www.sciencedaily.com/releases/2009/02/090218223504.htm

[xiii] Wurtman, Judith J., PhD, and Marquis, Nina Frusztajer, MD. The Serotonin Power Diet. http://www.buzzle.com/articles/serotonin-power-diet.html

[xiv] https://www.ncbi.nlm.nih.gov/pubmed/16493792

[xv] https://link.springer.com/article/10.1007/s00213-008-1300-y

[xvi] https://www.ncbi.nlm.nih.gov/pubmed/16162447

[xvii] https://www.ncbi.nlm.nih.gov/pubmed/9169302

[xviii] https://www.ncbi.nlm.nih.gov/pubmed/17182482

[xix] https://www.ncbi.nlm.nih.gov/pubmed/23975094

[xx] https://www.nature.com/articles/nn.2726