And it's fair to say that the sum total of these studies point in a direction where people will basically eat, not until their stomach is full but until the brain perceives that they have adequate intake of amino acids.

book "The Molecule Of More"

1. L-tyrosine however can be ingested through foods or through supplementation to increase dopamine levels. That's well-known, taken chronically however, it can disrupt those dopamine pathways.

People with preexisting hyper dopaminergic conditions like mania should probably not take L-tyrosine.

2. Many people adjust their serotonin by just eating more food and carbohydrate rich foods will increase serotonin.

2a. I am a big fan at least for me is I usually fast and exercise in the early part of the day

I eat a relatively high protein and moderate fat zero carb or low carb meal at lunch in the afternoon to stay alert because those foods tend to favor dopamine production, acetylcholine production, epinephrine production and alertness. My mood is generally pretty good most of the time.

And then as evening comes around and I'm concerned about sleep and a good night's sleep, not concerned in an anxious way, but I want to get a good night's sleep. I will ingest foods that promote serotonin release because they contain a lot of tryptophan. So if I do eat meat, it would be like a white meat, turkey meat.

3.If you're interested in the dopamine pathway, go to examine.com, put in Mucuna pruriens. There is L-DOPA inside the bean . It is chemically L-DOPA the precursor to dopamine. It contains some other molecules as well and low levels of other psychoactive. This stuff is available over the counter. It's really interesting that things like Mucuna pruriens which are L-DOPA reduce prolactin, increased sperm motility, increased testosterone, and subjective well being.

Dopamine really makes us motivated. Feeling in pursuit makes us feel good.

if you want to read more about emotions - Lisa Feldman Barrett "How Emotions Are Made"

4.If you're somebody who's really anxious and really wired.

Well, then the dopamine adrenaline pathway epinephrine pathway is probably not one that you want to lean on any harder.

If you tend to be someone who's pretty passive and you're having trouble with motivation. Well then think about ramping up the dopamine pathway, I always think behaviors and proper food choices is the best way to start.

5. The omega-3 to omega-6 fatty acid ratio has a profound effect on depression.

The combination of a thousand milligrams of EPA (EPA is one of the elements that contains high levels of omega-3's that's in things like fish oil) and Fluoxetine had a synergistic effect in lowering depressive symptoms.

5a. In any event, a thousand milligrams per day of EPA. I started ingesting that regularly.

I just felt better. I wasn't clinically depressed, but I generally did feel at least for me, an increase in mood and affect.

6. Some people really like krill oil as a source of omega-3s. I did mention some of the other sources like chia seeds and flax seeds, but as you'll notice these are not things that we tend to ingest a lot of on a regular basis. It is possible to get omega-3s from meat.