Hey, your friend Michael Unks here, you may be wondering is this photo of me Photoshopped? Honestly, we have more important things to discuss. It's more important that we talk about raising your Serotonin levels because if they're low you're likely to be irritable, anxious, perceive the world as unfriendly. You may feel depressed, pessimistic have irregular sleep and appetite, but no need to worry I'm a pharmacist. I've studied serotonin a lot and in this video, we'll discuss seven ways to raise your serotonin without taking medication and without taking supplements. Let's discuss seven ways to raise your serotonin so you feel less like this guy and more like this guy. In order for us to make more serotonin in our brains and bodies, it comes from two precursors the first one being tryptophan the fan and the second one being five hydroxyl tryptophan. Did tryptophan ring a bell for you? Did you think of turkey? Turkey makes you sleepy right because of the tryptophan? Will after doing a little research I found that that is not the case. There is tryptophan in Turkey but there's also tryptophan in chicken. In fact, there's more tryptophan in chicken than turkey but do you get exhausted after eating a chicken sandwich? I think not. I tell you this to possibly save you money, yes if you increase your tryptophan and increase your five H T P, which you can get in supplements, you can ultimately have more serotonin but there is one caveat. These amino acids have to get through the blood brain barrier and all the blood brain barrier does, is protects the brain from foreign substances in the blood that could injure the brain. And this is a perfect segue to go into the first way which is eating carbohydrates with a low glycemic index. Example of these carbs includes opium, brown rice, and wheat bread. Let's say you eat this piece of chicken it has tryptophan in it, but it also has many other amino acids. Let's pretend all these different amino acids represent people at a dance party, all these amino acids that you ate from this chicken is hanging out in your stomach waiting to be digested.

Not all these amino acids go through your brain, tryptophan, and 5HTP do, but in order for that to happen to go through the blood brain barrier, we have to clear the room and these low glycemic index carbohydrates do this through insulin. Insulin is the key that opens all the doors it's stimulated when there is sugar in your blood. Insulin-stimulated and all the doors throughout your muscles open up. The sugar can go in there and all those other amino acids go in there as well, it clears the room and by doing so, by eating those carbohydrates that are low glycemic index carbohydrates now you give yourself a chance to absorb tryptophan and five 5 HTP and ultimately turn it into Serotonin but those low glycemic index carbs are crucial. I do want to point out that all sugar can stimulate insulin and open these doors, even the ones that are tasty and the ones you share on social media accounts but they open the doors for a short period of time. We're shooting for a long term happiness, long-term increases in your serotonin and these low glycemic index carbs do just that. The second way to raise your serotonin sunlight. U.V. light from the sun's rays gets absorbed through your skin, which increases vitamin D. production, which ultimately increases serotonin production. It depends on your skin tone but as little as thirty minutes a day can do it. So join us in putting our bikini's on and getting some sun. Way number three get a massage but be careful who you get from a strange guy, a strange guy in the pool is probably not the best person to get a massage from. I have evidence to back this up. There was a study done in pregnant women and these subjects were massaged for twice a week for up to four months and they found at the end the study that their serotonin increased thirty percent. So treat yourself and get a massage today just not from this guy. Way number 4, meditation.

Not only will meditation increase your serotonin. It can help you make a tough decision. Here's a personal example I had a date recently with a woman that was a little bit older than me. I had a big problem, I didn't know what to wear red v neck or blue v neck. It was only after meditation that I came up with the answer. I went with the blue and my date was a huge fan. Way number five remember happy events. It doesn't matter what you're thinking about, as long as it puts a smile on your face. When you're remembering happy events there's an increased serotonin production in the anterior cingulate cortex. It's the region just behind the prefrontal cortex that controls attention. Having trouble recalling happy events, there's a quick fix there, just ask your friends and family members, then from there start adding them to your journal and whenever you have those tough times and you can't recall happy events look at your journal or you can store them in your phone. The sixth way to raise your serotonin, get better quality of sleep. This cat photo is adorable don't you think. I mean I'm a dog person I love it. Research has shown about seven and a half hours sleep per night is ideal for most. What may work best for you I know it's been working for me is to go to bed at the same time each night and get up at the same time each morning. This is recommended because we operate on a twenty-four-hour clock, a circadian rhythm. Going back to our chart you notice that melatonin is at the bottom. Melatonin is a hormone that triggers your sleep cycle. Make sure right before bed to avoid bright light, avoid eating a big meal and this should go without saying but remove the Granny Smith apples from your bed. The seventh way to raise your serotonin is to exercise. The evidence is clear exercise increases tryptophan which in turn increases serotonin and what's amazing is something as simple as walking for ten to fifteen minutes can cause a spike in serotonin and have it last hours after exercise.

Let's summarize the seven ways to raise serotonin real quick and then let's answer the big question. Is this picture of me real or is it Photoshopped? Number one eats low glycemic index carbs, like oatmeal, brown rice, and whole wheat bread so that insulin can open all the doors, clear the room and have the precursor serotonin and tryptophan and 5 HTP enter the blood brain barrier. Number two, give some sunlight about thirty minutes per day. My apologies once again please forgive me. Number three get a massage just be careful who gives it to you. Number four meditate not only to raise your serotonin but to help you make a tough decision like deciding which v neck to wear for your special date. Number five recall happy events and if you're struggling to remember ask your friends and then Journal them or store them on your phone. Number six getting better quality sleep shooting for about seven and a half hours per night. Going to bed at the same time each night, getting up at the same time each morning knowing that we operate on our circadian rhythm and lastly number seven exercise. You may not look like a fitness model right away but you will feel good right away and it will last hours after exercise. Now it's time for the truth is this photo of me real or Photoshopped? This is going to blow your mind but this photo is Photoshopped. Here's the original picture. This is your want to be bodybuilder friend Michael Unks inspiring you to learn, laugh and love, I hope you enjoyed this video. If you did please had the like button and if you want to reach your potential and if you want to learn and laugh at the same time I make weekly videos. Remember to subscribe.