무료 계정 · 카드 불필요 · 가입 시 크레딧 150개, 이 에피소드를 잠금 해제하기에 충분합니다
Introduction to the episode and the importance of neuromodulators
Phase one and phase two of the daily neuromodulator cycle
Overview of dopamine, epinephrine, serotonin, and acetylcholine functions
It's fair to say that most people are awake during the daytime and asleep at night. So schedules of sleep and wakefulness will vary, but in general, everybody regardless of whether or not you're nocturnal or your so called diurnal, you're awake during the day, pretty much everybody follows a schedule in which from 0 to 9 hours after waking. That is from the time you wake up until about nine hours later, the neuromodulators dopamine and epinephrine tend to be at their highest levels that they will be at any point in the 24-hour period, in any period of the day.
🤯— Reveals that our brain chemistry naturally peaks in the first nine hours after waking, which is surprising to many who think they can be equally focused at any time.
So if you get sunlight exposure to your eyes, and it does have to be to your eyes in the early part of the day, you increase the amount of dopamine receptor that you have, which allows whatever circulating dopamine happens to be there. To have a greater effect. On a motivation, and i should say also on mood and feelings of being in pursuit.
💡— Counterintuitive: simply looking at sunlight increases dopamine receptors, making existing dopamine more effective, rather than needing to boost dopamine itself.
Four neuromodulators—dopamine, epinephrine, serotonin, acetylcholine—control mental states, and their baseline levels fluctuate across the day.
Track your energy and focus for a week, noting times of peak and low performance to identify your personal phase one and phase two.
Hormones like testosterone, cortisol, and oxytocin interact with neuromodulators, influencing their effects.
List your daily stressors and note how they affect your motivation and mood; consider stress-reduction techniques to balance cortisol.
Viewing sunlight within the first hour of waking increases dopamine receptors, enhancing motivation.
Go outside for at least 10 minutes of sunlight exposure to your eyes within an hour of waking, without sunglasses.
Caffeine at 100-250 mg increases D2/D3 dopamine receptors, making existing dopamine more effective.
If you drink coffee, time it for the morning and limit to 1-2 cups to avoid afternoon crashes.
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