If you want to increase your dopamine levels naturally, use these nine tips:
Exercise regularly. Physical activity is known to improve mood. While that improvement isn’t entirely due to dopamine, animal studies suggest that exercise can increase dopamine levels in the brain, and some human studies have found similar results. Plus, as everyone knows, regular exercise provides many other benefits. Eat protein.Protein is made up of amino acids, one of which is called tyrosine. It’s vital in the production of dopamine. Eating a balanced diet with plenty of protein from foods like turkey, eggs, beef, legumes, soy, and low-fat dairy helps ensure that your body has what it needs to maintain the proper dopamine levels. Reduce saturated fat consumption. It’s believed that high levels of saturated fat in the body from foods like full-fat dairy, butter, animal fat, palm oil, and coconut oil can disrupt dopamine signaling. Pay attention to “gut health.” Researchers continue to learn more about the digestive system and its role in producing neurotransmitters, including dopamine. Some studies suggest that consuming probiotics helps improve or restore gut health.Get enough sleep. Studies have found that lack of sleep can disrupt the normal cycle of higher dopamine release in the morning and tapering dopamine release in the evening, which supports normal wakefulness and sleepiness. Meditate. Meditation is associated with better mental and physical health, which may be due to it increasing dopamine production. You can meditate while sitting, standing, or even walking. Get an appropriate amount of sunlight. Evidence suggests that sun exposure can increase the density of dopamine receptors in certain areas of the brain. However, it’s important to follow safety guidelines about sun exposure since it’s associated with an increased risk of conditions like skin cancer.Listen to music you enjoy. Music has been found to increase activity in areas of the brain associated with the reward and pleasure systems. In particular, if a piece of music creates an emotional response like giving you chills, it may increase your dopamine levels. Talk with your doctor about supplements. Your body needs adequate amounts of several vitamins to create dopamine — iron, vitamin B6, niacin, and others. If blood work shows that you’re deficient in necessary vitamins, your doctor may advise you to take supplements to elevate your levels.
有人抱怨跑步贴太多，这个不算吧，算是折衷贴？
对于运动和多巴胺的研究，我都是打酱油。他们说负负得正，这么一来我就算个“砖家”了，抛"砖"引玉的"砖家"。
多巴胺能够让人motivated, feel good。怎么能提升多巴胺呢？方法有很多(都是暂时的/transiently)：
1. 巧克力：能提升1.5倍(baseline)。
2. Sex: 2倍。注：包括pursuit of sex and act of sex
3. 尼古丁：2.5倍。注: 吸烟有害健康，可导致阳痿就不能enjoy#2了。
4. 毒品：cocaine, 安非他命(amphetamine): 10倍
5. 运动健身：2倍。这个因人而异。如果是很enjoy锻炼的过程，多巴胺会升高2倍左右。如果不enjoy, 甚至suffer, 锻炼只是为了完成某个任务，多巴胺就不会升高很多。所以，运动健身最好选自己喜欢的项目，尽管任何运动对健康都有一定的好处。这个比较subjective，似乎要先忽悠自己，让情绪调动起来，效果会更好。
好，先抛这么多。让地儿给真正的专家，我真的得去码砖了。。。
9 Tips for Increasing Your Dopamine Levels
If you want to increase your dopamine levels naturally, use these nine tips:
Exercise regularly. Physical activity is known to improve mood. While that improvement isn’t entirely due to dopamine, animal studies suggest that exercise can increase dopamine levels in the brain, and some human studies have found similar results. Plus, as everyone knows, regular exercise provides many other benefits. Eat protein. Protein is made up of amino acids, one of which is called tyrosine. It’s vital in the production of dopamine. Eating a balanced diet with plenty of protein from foods like turkey, eggs, beef, legumes, soy, and low-fat dairy helps ensure that your body has what it needs to maintain the proper dopamine levels. Reduce saturated fat consumption. It’s believed that high levels of saturated fat in the body from foods like full-fat dairy, butter, animal fat, palm oil, and coconut oil can disrupt dopamine signaling. Pay attention to “gut health.” Researchers continue to learn more about the digestive system and its role in producing neurotransmitters, including dopamine. Some studies suggest that consuming probiotics helps improve or restore gut health. Get enough sleep. Studies have found that lack of sleep can disrupt the normal cycle of higher dopamine release in the morning and tapering dopamine release in the evening, which supports normal wakefulness and sleepiness. Meditate. Meditation is associated with better mental and physical health, which may be due to it increasing dopamine production. You can meditate while sitting, standing, or even walking. Get an appropriate amount of sunlight. Evidence suggests that sun exposure can increase the density of dopamine receptors in certain areas of the brain. However, it’s important to follow safety guidelines about sun exposure since it’s associated with an increased risk of conditions like skin cancer. Listen to music you enjoy. Music has been found to increase activity in areas of the brain associated with the reward and pleasure systems. In particular, if a piece of music creates an emotional response like giving you chills, it may increase your dopamine levels. Talk with your doctor about supplements. Your body needs adequate amounts of several vitamins to create dopamine — iron, vitamin B6, niacin, and others. If blood work shows that you’re deficient in necessary vitamins, your doctor may advise you to take supplements to elevate your levels.增加多巴胺水平的 9 个技巧 如果您想自然地增加多巴胺水平，请使用以下九个技巧：
经常锻炼。 众所周知，身体活动可以改善情绪。 虽然这种改善并不完全归功于多巴胺，但动物研究表明，运动可以增加大脑中的多巴胺水平，一些人类研究也发现了类似的结果。 另外，众所周知，定期锻炼还有很多其他好处。
吃蛋白质。 蛋白质由氨基酸组成，其中一种叫做酪氨酸。 它对多巴胺的产生至关重要。 均衡饮食，从火鸡、鸡蛋、牛肉、豆类、大豆和低脂乳制品等食物中摄取大量蛋白质，有助于确保您的身体拥有维持适当多巴胺水平所需的物质。
减少饱和脂肪的消耗。 人们认为，来自全脂乳制品、黄油、动物脂肪、棕榈油和椰子油等食物的体内高水平饱和脂肪会破坏多巴胺信号。
注意“肠道健康”。 研究人员继续更多地了解消化系统及其在产生神经递质（包括多巴胺）中的作用。 一些研究表明，食用益生菌有助于改善或恢复肠道健康。
足够的睡眠。 研究发现，睡眠不足会扰乱早上多巴胺释放增多和晚上多巴胺释放逐渐减少的正常循环，这有助于正常的清醒和困倦。
幽思。 冥想与更好的身心健康有关，这可能是由于它增加了多巴胺的产生。 您可以在坐着、站着甚至走路时冥想。
获得适量的阳光。 有证据表明，阳光照射可以增加大脑某些区域多巴胺受体的密度。 但是，遵循有关日晒的安全指南非常重要，因为它会增加患皮肤癌等疾病的风险。
听你喜欢的音乐。 已发现音乐可以增加与奖赏和愉悦系统相关的大脑区域的活动。 特别是，如果一段音乐会引起情绪反应，比如让你发冷，它可能会增加你的多巴胺水平。
与您的医生讨论补充剂。 您的身体需要足够量的几种维生素来产生多巴胺——铁、维生素 B6、烟酸等。 如果血液检查表明您缺乏必要的维生素，您的医生可能会建议您服用补充剂来提高维生素水平。
https://www.positivehealth.com/article/exercise-and-fitness/how-exercise-helps-balance-hormones