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Neurotransmitter Fine-Tuning: Master Your Brain's Chemistry For Optimal Health
In this video, we'll delve into neurotransmitter fine-tuning and how you
can master your brain's chemistry for optimal health. Learn how to
optimize your neurotransmitters for better mental and emotional
well-being.
The Brain Mechanic: How to Optimize Your Brain for Peak Mental
Performance, Neurogrowth, and Cognitive Fitness (Think Smarter, Not
Harder Book 10) By: Peter Hollins
Hear it Here - https://bit.ly/3FNWZP4
00:00:00 Understanding D. O. S. E. Chemicals.
00:02:09 Oxytocin.
00:08:23 Serotonin
00:13:22 Endorphins.
00:18:58 Dopamine
00:21:58 A Few Things To Keep In Mind.
Unlock the power of your brain's chemical messengers!
In this video, we dive deep into the world of neurotransmitters, the
powerful chemicals that shape our thoughts, emotions, and behaviors.
Discover the four major types of DOSE chemicals - dopamine, oxytocin,
serotonin, and endorphins - and learn how to optimize their levels for a
happier, healthier, and more fulfilling life.
From understanding the science behind these neurotransmitters to
practical strategies for increasing their production, this video
provides valuable insights for anyone seeking to enhance their mental
and emotional well-being. Learn how to boost your mood, improve
relationships, increase self-esteem, and overcome challenges through
neurotransmitter fine-tuning.
Key topics covered:
The role of neurotransmitters in brain function
Understanding DOSE chemicals: dopamine, oxytocin, serotonin, and
endorphins
Strategies for increasing each neurotransmitter
Overcoming addiction with a dopamine detox
The connection between physical fitness and neurotransmitter health
The benefits of mindfulness, meditation, yoga, and exercise
Don't miss this informative video that will empower you to take control
of your brain's chemistry and live a more fulfilling life.
https://www.amazon.com/dp/B0BHSHN48C
Sorry, you can’t actually “train your brain.” But you can force it to
adapt, grow, and perform to it’s full potential.
The brain is the seat of our consciousness, identity, and higher
thoughts. But it is also a flesh and blood machine that can wear down,
grow tired, and malfunction. Learn how to prevent this and be your best.
Become quicker, sharper, smarter, more observant.
THE BRAIN MECHANIC is a guide to how to revitalize, polish, and fix-up
your brain. The truth is, you’re probably underperforming mentally. It’s
not personal, it’s just how you’re wired. This book provides a series
of steps and plans for you to get on track to your best thinking days.
Drawing from the most recent, up-to-date research on brain health.
Peter Hollins has studied psychology and peak human performance for over
a dozen years and is a bestselling author. He has worked with a
multitude of individuals to unlock their potential and path towards
success. His writing draws on his academic, coaching, and research
experience.
Understand the everyday forces that fundamentally change your brain.
•The deep connection (and surprising) between the body and the mind.
•Everyday actions and habits to increase focus, discipline, and critical
thinking.
•The emotional power of social bonds and ties, and how they empower us.
•Why we need breaks, and what we should actually do for a mental rest.
•Neuroplasticity - the real brain training - and how to do it daily.
•The vagus nerve and how it makes or breaks your sense of calm.
Fine-tune your thinking. Be your brain’s mechanic.
#ChristopherJung #CognitiveFitness #ThinkSmarter #EnvironmentalPsychology #HiroshiNottono #MarlonNieuwenhuis #Nieuwenhuis #PeakMentalPerformance #Neurogrowth #THEBRAINMECHANIC #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #TheBrainMechanic #NeurotransmitterFine-Tuning #MasterYourBrain'SChemistryForOptimalHealth
Transcript
The Brain Mechanic:
Speaker:How to Optimize Your Brain for Peak Mental Performance,
Speaker:Neurogrowth,
Speaker:and Cognitive Fitness (Think Smarter,
Speaker:Not Harder Book 10)
Speaker:Written by
Speaker:Peter Hollins, narrated by russell newton.
Speaker:Chapter 2.
Speaker:Neurotransmitter Fine-Tuning.
Speaker:Understanding D. O. S. E. Chemicals.
Speaker:We’ve looked at the brain on a structural level and seen how it’s part and
Speaker:parcel of our entire physical being.
Speaker:In this chapter,
Speaker:let’s zoom in and look at the functioning of the brain—which is mediated
Speaker:and manifested by the release of certain brain chemicals called
Speaker:neurotransmitters.
Speaker:These are the brain’s electrochemical messengers.
Speaker:It’s strange to realize that every one of your thoughts,
Speaker:feelings,
Speaker:and beliefs originates and reveals itself as a chemical in your brain.
Speaker:The way you communicate,
Speaker:solve problems,
Speaker:set goals,
Speaker:and perceive yourself comes down not just to this or that brain chemical,
Speaker:but also to their overall relative proportion.
Speaker:Most cakes contain flour,
Speaker:eggs,
Speaker:and milk,
Speaker:but the relative amount of each of these ingredients determines whether the
Speaker:cake is good or not.
Speaker:Similarly,
Speaker:all human brains contain these same neurochemicals,
Speaker:but their relative amounts make a big,
Speaker:big difference!
Speaker:The acronym D. O. S. E. stands for the four most influential brain chemicals
Speaker:(neurotransmitters)
Speaker:that impact our overall wellbeing -
Speaker:• Dopamine.
Speaker:• Oxytocin.
Speaker:• Serotonin.
Speaker:• Endorphins.
Speaker:Simply put,
Speaker:these are the four key players in making us feel happy,
Speaker:and the logic goes that if we can moderate and balance their levels in our
Speaker:brains,
Speaker:we can boost our feelings of happiness.
Speaker:In his Psychology Today article,
Speaker:Christopher Bergland (“The Neurochemicals of Happiness,” 2019)
Speaker:explains that certain drugs can crudely alter our D. O. S. E. levels,
Speaker:but that scientific research is increasingly showing that we have more control
Speaker:over these chemicals than was first believed ...and without resorting to
Speaker:chemical manipulation.
Speaker:Let’s take a closer look at each neurochemical and what its role is.
Speaker:Oxytocin.
Speaker:This neurotransmitter is all about human connection and bonding.
Speaker:It’s released any time we are close to others,
Speaker:and because it feels so good,
Speaker:it has encouraged our species to be pro-social and empathetic. Oxytocin. has
Speaker:found to be high in pregnant women during and after labor (the chemical
Speaker:stimulates uterine contractions as well as breastfeeding)
Speaker:and in men and women during orgasm.
Speaker:Interestingly,
Speaker:it’s low in teenagers and those living isolated lifestyles.
Speaker:This “love hormone,” which is released any time we bond,
Speaker:cuddle,
Speaker:or have sex,
Speaker:is associated with better mental health,
Speaker:monogamy,
Speaker:more satisfying relationships,
Speaker:and characteristics like loyalty and trustworthiness.
Speaker:It’s not as simple as that,
Speaker:though. Oxytocin. is sometimes thought of as an emotional
Speaker:“amplifier”—while it increases sociability to those we trust,
Speaker:it may actually increase feelings of distrust to those not in our inner circle.
Speaker:And though the chemical can sharpen our social memories,
Speaker:a 2010 P. N. A. S. study found that it just as readily strengthened negative
Speaker:social memories as pleasant ones (Bartz et al.,
Speaker:Effects of Oxytocin on Recollections of Maternal Care).
Speaker:In this experiment,
Speaker:men were given oxytocin,
Speaker:then asked to write about their mothers.
Speaker:Those with positive memories wrote positively,
Speaker:but those with dysfunctional ones only described more vividly that dysfunction.
Speaker:Clearly,
Speaker:it’s not a question of whether a neurotransmitter is good or bad,
Speaker:healthy or unhealthy.
Speaker:Rather it’s about finding an optimal level of oxytocin.
Speaker:You’ll know your levels are too low if you struggle to feel affection for
Speaker:others,
Speaker:lack empathy,
Speaker:or don’t enjoy social interactions and communication with others.
Speaker:Low oxytocin can also result in a kind of mechanical,
Speaker:loveless sex life or the inability to orgasm.
Speaker:It can also lead to depression,
Speaker:aggression,
Speaker:and a certain lack of joy and sparkle in life.
Speaker:These symptoms could be due to certain disorders like autism or schizophrenia,
Speaker:but for most of us,
Speaker:low oxytocin comes down purely to one thing - stress.
Speaker:In fact,
Speaker:there is an inverse relationship between the stress hormone cortisol and
Speaker:oxytocin (McQuaid et al.,
Speaker:2016,
Speaker:Neurobiology of Stress).
Speaker:When we’re stressed,
Speaker:we can disconnect from others—but being disconnected may exacerbate our
Speaker:stress levels,
Speaker:creating a vicious circle.
Speaker:How can you increase or balance oxytocin in your life?
Speaker:The good news is that boosting oxytocin is usually free,
Speaker:easy,
Speaker:and enjoyable by definition!
Speaker:Giving birth,
Speaker:breastfeeding,
Speaker:having sex,
Speaker:or being in love release potent doses of oxytocin,
Speaker:but you don’t need to have such full-on experiences to add little oxytocin
Speaker:bubbles throughout the day.
Speaker:Any nonsexual contact will do the trick,
Speaker:including hugs,
Speaker:cuddles,
Speaker:holding hands,
Speaker:massages,
Speaker:and eye contact.
Speaker:You can even stimulate oxytocin release by giving yourself a small massage.
Speaker:You can also -
Speaker:•Give a gift
Speaker:•Tell someone you love them
Speaker:•Do yoga or other mind-body exercises
Speaker:•Listen to music that makes you feel good
Speaker:•Enjoy a leisurely meal with friends or family
Speaker:•Try loving kindness meditation
Speaker:•Have a hot bath
Speaker:•Play with a pet
Speaker:•Have a good conversation with someone you care about One fool-proof way to
Speaker:build more oxytocin in your life is to consciously create feelings of trust.
Speaker:Trust encourages oxytocin release.
Speaker:Of course,
Speaker:it’s not a good idea to trust someone who is untrustworthy,
Speaker:but if you trust nobody,
Speaker:you lose out on opportunities to experience that oxytocin rush.
Speaker:The trick is to start with realistic expectations of others that build trust
Speaker:gradually and surely.
Speaker:In our world,
Speaker:the default is to be suspicious of others,
Speaker:but commit to courageously taking a risk and sometimes moving out of your
Speaker:comfort zone.
Speaker:Be a little vulnerable with a new friend or trust someone with a new task,
Speaker:even if there is a small risk of disappointment.
Speaker:Sometimes,
Speaker:we can increase feelings of trust simply by not being so quick to judge or
Speaker:condemn—make a deal with yourself that you will delay judgment in ambiguous
Speaker:situations and give everyone the benefit of the doubt in the first instance.
Speaker:In Stephen Covey’s 2006 book,
Speaker:The Speed of Trust,
Speaker:The One Thing that Changes Everything,
Speaker:he explains how we also need to commit to being trustworthy people ourselves.
Speaker:Communicate openly and keep your promises—in time,
Speaker:each little engagement and connection will build a trusting network around you.
Speaker:If you deliberately and strategically seek to be generous with your time and
Speaker:trust in others,
Speaker:they will respond in kind.
Speaker:Follow your gut a little more,
Speaker:take time to get to know people,
Speaker:and have a little faith in the good intentions of others.
Speaker:Finally,
Speaker:stop thinking in terms of transactions and what you can get from people (or
Speaker:what they can get from you!)
Speaker:and think in terms of service,
Speaker:relationships,
Speaker:and interdependence.
Speaker:Consciously and deliberately cultivating trust this way navigates a path
Speaker:between too little oxytocin and too much,
Speaker:and finds that sweet spot of connection and contentment.
Speaker:Serotonin.
Speaker:Serotonin. is a powerful mood regulator and plays multiple roles in the
Speaker:body’s homeostatic balance,
Speaker:not just as a mood stabilizer,
Speaker:but with nutrient absorption in the gut,
Speaker:immune health,
Speaker:and blood circulation.
Speaker:Serotonin is sometimes called the “confidence molecule” because high levels
Speaker:are associated with lower rejection sensitivity,
Speaker:enabling an individual to place themselves in situations that will increase
Speaker:self-esteem,
Speaker:which in turn means a person deliberately seeks situations that can create
Speaker:feelings of competency and self-esteem.
Speaker:When serotonin is high,
Speaker:you feel happy,
Speaker:focused,
Speaker:confident,
Speaker:energized,
Speaker:and “in the zone."
Speaker:You don’t worry,
Speaker:you’re socially engaged,
Speaker:you sleep better,
Speaker:and you overall feel safe and assured in the world.
Speaker:You’re resilient.
Speaker:Without serotonin,
Speaker:you’re depressed,
Speaker:fearful,
Speaker:and unmotivated.
Speaker:You don’t take risks or put yourself “out there” because you lack faith
Speaker:in your own abilities to rise to new challenges or cope with change.
Speaker:Loretta Breuning is the author of the book Habits of a Happy Brain and founder
Speaker:of the Inner Mammal Institute.
Speaker:According to Breuning,
Speaker:"Confidence triggers serotonin.
Speaker:Monkeys try to one-up each other because it stimulates their serotonin.
Speaker:People often do the same."
Speaker:But serotonin also creates feelings of confidence,
Speaker:meaning that it’s a catch-22.
Speaker:If you have low self-esteem,
Speaker:it’s a sign your serotonin could be low,
Speaker:too.
Speaker:Breuning believes that to maintain healthy levels of serotonin,
Speaker:we need to support our need for respect and status.
Speaker:How?
Speaker:•Focus on your wins and achievements,
Speaker:and don’t dwell on failures that can’t be changed.
Speaker:Instead,
Speaker:look at how far you’ve come.
Speaker:Just a few moments of reflecting on your past achievements can give you a boost
Speaker:of serotonin and make you feel proud of yourself.
Speaker:•As with oxytocin,
Speaker:challenge yourself to try something out of your comfort zone now and then.
Speaker:(Soon,
Speaker:we’ll see how setting goals can also boost dopamine levels.)
Speaker:Every new challenge is a chance to show yourself you can do it,
Speaker:and build feelings of competence.
Speaker:•Revisit the way you feel respected.
Speaker:Your early experiences with what won you respect and esteem established certain
Speaker:neural pathways,
Speaker:but not all of these are healthy or valid.
Speaker:You can respect your need for status while questioning the way you get these
Speaker:needs met.
Speaker:You might have needed to put others down in the past or compete viciously,
Speaker:for example,
Speaker:but what other healthier ways could you feel good about yourself today?
Speaker:•Believe in yourself.
Speaker:This means acknowledging that it’s also okay to want some admiration,
Speaker:respect,
Speaker:and acknowledgment for your achievements.
Speaker:Start by giving that to yourself.
Speaker:•Exercise.
Speaker:Research shows that even a little can boost your feelings of confidence and
Speaker:wellbeing.
Speaker:•Eat better.
Speaker:Because most of your body’s serotonin is made in the gut,
Speaker:your diet is important.
Speaker:Eat an unprocessed diet rich in fruit and vegetables,
Speaker:wholegrains,
Speaker:and good quality proteins,
Speaker:plus fermented foods and probiotics (such as kimchi,
Speaker:kombucha,
Speaker:or yogurt).
Speaker:•Reflect on difficult situations in the past,
Speaker:but only those that you survived and overcame.
Speaker:This will reaffirm for you that you can do the same in the face of current
Speaker:adversities.
Speaker:•Go outside and get just twenty minutes of natural sunlight on your skin,
Speaker:which has been shown to boost serotonin levels.
Speaker:•Connect to your leadership potential.
Speaker:What do you know and what can you teach others?
Speaker:How can you inspire others with your sense of purpose?
Speaker:•Confidently assert boundaries.
Speaker:Sometimes,
Speaker:confidence looks like being clear and assertive about our limits and needs.
Speaker:Serotonin. is created in the gut,
Speaker:so sometimes “trusting your gut” is a way to foster more confidence and
Speaker:self-courage!
Speaker:Simply saying “no” and meaning it can provide a boost of
Speaker:confidence-enhancing serotonin.
Speaker:Just like with oxytocin,
Speaker:serotonin levels are best balanced consistently and gradually.
Speaker:Don’t try to change all at once;
Speaker:rather,
Speaker:find small steps you can take to nurture your sense of self-pride over time.
Speaker:If you find you’re being too hard on yourself,
Speaker:pause and remember all the amazing things you’ve achieved and give yourself
Speaker:permission to feel good about them.
Speaker:Endorphins.
Speaker:The role of these neurochemicals is to mask pain and make it easier to tolerate
Speaker:discomfort.
Speaker:The word comes from endogenous (meaning “from within”)
Speaker:and morphine (a pain-relieving opiate).
Speaker:These natural painkillers are closely connected to the fight-or-flight system
Speaker:and kick in any time we face pain or stress.
Speaker:However,
Speaker:we also secret endorphins during eating,
Speaker:sex,
Speaker:and exercise (i.e.,
Speaker:the famous “runner’s high”—the brief euphoria runners experience when
Speaker:they push themselves to their physical limits).
Speaker:In fact,
Speaker:one big reason for exercise being such a consistently prescribed treatment for
Speaker:depression (Dinas et al.,
Speaker:2010)
Speaker:is that the endorphins it releases act so powerfully to relieve that pain.
Speaker:It's easy to see why the endorphin mechanism evolved.
Speaker:Pain triggers endorphin release.
Speaker:In the wild,
Speaker:these endorphins help injured or compromised animals ignore pain and continue
Speaker:to avoid predators and seek safety,
Speaker:enhancing their survival.
Speaker:It explains why seemingly exhausted or seriously wounded people are able to act
Speaker:with incredible clarity,
Speaker:strength,
Speaker:and speed in emergency situations ...and also why certain people get a strange
Speaker:thrill out of self-harming.
Speaker:High endorphin levels mitigate anxiety and depression,
Speaker:boost self-esteem,
Speaker:modulate appetite,
Speaker:and even enhance immune response.
Speaker:Signs of low endorphin levels include anxiety and depression,
Speaker:mood swings,
Speaker:aches and pains,
Speaker:impulsivity,
Speaker:poor sleep,
Speaker:and even addictions.
Speaker:How can we increase our endorphin levels?
Speaker:Hopefully,
Speaker:making ourselves feel pain is not the only way!
Speaker:One obvious way to increase endorphin release is to undertake vigorous
Speaker:exercise—running being the favorite.
Speaker:Any vigorous exercise will do,
Speaker:however,
Speaker:since the tiny tears in the muscle fibers create the mild pain needed to
Speaker:trigger the release of pain-relieving endorphins.
Speaker:However,
Speaker:you can still enjoy more moderate endorphin benefits with two other activities
Speaker:- stretching and laughing.
Speaker:Both of these slightly disrupt and move your internal organs and create very
Speaker:minor wear and tear that encourages endorphin release (Kumar et al.,
Speaker:2015).
Speaker:The process for a really good-feeling stretch is self-explanatory,
Speaker:and so is laughing—if it’s genuine,
Speaker:that is (Manninen et al.,
Speaker:2017,
Speaker:“Social Laughter Triggers Endogenous Opioid Release in Humans”).
Speaker:Eating dark chocolate (Nehlig,
Speaker:2013,
Speaker:British Journal of Clinical Pharmacology,
Speaker:and Magrone et al.,
Speaker:2017),
Speaker:spicy food (Bosland,
Speaker:2015),
Speaker:watching enjoyable T. V. shows,
Speaker:or meditating have also shown in various studies to release endorphins.
Speaker:Verywellmind.com lists a few more surprising possibilities -
Speaker:•Have sex
Speaker:•Enjoy or make music
Speaker:•Enjoy or make art
Speaker:•Dance
Speaker:•Try acupuncture
Speaker:•Get a massage
Speaker:•Have a nice hot sauna
Speaker:•Try aromatherapy
Speaker:•Volunteer
Speaker:•Spend time with friends Increased endorphin levels can actually encourage
Speaker:dopamine release (more on this shortly),
Speaker:reminding us that all four of the D. O. S. E. neurochemicals interact and work
Speaker:together—just like those cake ingredients!
Speaker:But there are limits.
Speaker:“ Endorphins. evolved for survival,” says Breuning.
Speaker:“If you were high on endorphins all the time,
Speaker:you would touch hot stoves and walk on broken legs."
Speaker:In other words,
Speaker:remember that endorphins are primarily there for emergency situations,
Speaker:so don’t overdo it.
Speaker:Dopamine.
Speaker:We’ve left the most interesting neurotransmitter for last. Dopamine. is one
Speaker:seriously misunderstood molecule!
Speaker:In his book Behave .- The Biology of Humans at Our Best and Worst,
Speaker:Robert M. Sapolsky describes a study that concluded that when a monkey received
Speaker:a reward after pushing a lever,
Speaker:the monkey’s brain released dopamine.
Speaker:The next time he pushed the lever,
Speaker:however,
Speaker:his brain released dopamine before the reward even appeared,
Speaker:showing that dopamine is not a feeling of satisfaction with a reward,
Speaker:but the pleasant anticipation of one.
Speaker:Sexual arousal,
Speaker:for example,
Speaker:can result in greater dopamine levels than actual sexual fulfilment,
Speaker:just as the act of ordering a delicious meal in a restaurant may feel more
Speaker:emotionally satisfying than taking the first bite!
Speaker:Thus,
Speaker:dopamine is about the expectation of reward and fulfilment and is powerfully
Speaker:connected to reward and a feeling of purpose.
Speaker:There’s a reason this brain chemical evolved.
Speaker:Every time we approach a reward (i.e.,
Speaker:something that increases our survival),
Speaker:we trigger dopamine release that basically tells our brains,
Speaker:“This is good!
Speaker:Keep doing this!"
Speaker:So,
Speaker:when a predator is hunting a tasty prey animal,
Speaker:their dopamine levels are through the roof,
Speaker:and this is associated with a system-wide increase in energy levels—energy
Speaker:that is needed to catch the prey.
Speaker:Dopamine. increases a sense of alertness and focus,
Speaker:but the object of that focus can change depending on who you are.
Speaker:Any time we engage in potentially rewarding behavior (eating,
Speaker:having sex,
Speaker:accomplishing a goal),
Speaker:we get a burst of dopamine.
Speaker:Whenever dopamine flowed when you were young and in your formative years,
Speaker:certain neural connections in your brain cemented themselves,
Speaker:so you were wired up to seek out those sensations again. Dopamine. is a
Speaker:motivation chemical,
Speaker:prompting you to seek out certain behaviors that feel good—and that
Speaker:persistence can take endless forms -
Speaker:•Scrolling through profile pics on a dating app
Speaker:•Striving toward a professional qualification
Speaker:•Chasing that rush you get from winning at gambling
Speaker:•Figuring out how to finally solve a challenging brain puzzle In every case,
Speaker:dopamine is there to spur you on to take action toward a goal you are focused
Speaker:on,
Speaker:and it spurs you by making you feel good.
Speaker:A dopamine release is like a little reward along every step of the way,
Speaker:motivating you,
Speaker:encouraging behaviors,
Speaker:and even creating long-term habits (in this case,
Speaker:a habit is - “this felt good in the past,
Speaker:so I will keep doing it in the present”).
Speaker:Dopamine. explains why it feels good to have a goal and work to reach it—and
Speaker:it also explains why those with low dopamine can suffer from depression,
Speaker:low motivation,
Speaker:or lack of interest in life.
Speaker:When it comes to dopamine,
Speaker:then,
Speaker:it is not simply a question of creating more.
Speaker:Rather,
Speaker:it’s about how you use it and what role it plays in your life.
Speaker:After all,
Speaker:a heroin addict and a highly motivated med student may both have overactive
Speaker:dopamine release,
Speaker:but for very different reasons and with very different results!
Speaker:How do you optimize your own dopamine levels?
Speaker:According to Breuning,
Speaker:there are plenty of unhealthy ways to increase dopamine,
Speaker:including overconsumption of caffeine and sugar,
Speaker:and recreational drug use.
Speaker:But there’s one primary healthy way to boost it,
Speaker:and that’s to "embrace a new goal and take small steps toward it every day.
Speaker:Your brain will reward you with dopamine each time you take a step.
Speaker:The repetition will build a new dopamine pathway until it's big enough to
Speaker:compete with the dopamine habit that you're better off without.” Your
Speaker:goals can be big or small,
Speaker:personal or professional,
Speaker:long term or short term—in fact,
Speaker:it’s probably a good idea to mix them up.
Speaker:What matters is being proactive in your goal setting and to take steps toward
Speaker:it—it’s these steps that create the sense of dopamine-mediated reward.
Speaker:A Few Things To Keep In Mind.
Speaker:While the goal itself is important,
Speaker:it’s the little rewards that lead to it that help cement those dopamine
Speaker:pathways.
Speaker:Break down big tasks into smaller ones and pause to reward yourself often,
Speaker:enjoying your sense of accomplishment and movement.
Speaker:Challenge is good,
Speaker:but don’t put the fulfilment of the goal too far off into the future.
Speaker:If it’s difficult to create a feeling of reward,
Speaker:reconnect to your higher purpose behind the goal.
Speaker:This will make you feel that your actions are still connected to the goal,
Speaker:and dopamine will be released.
Speaker:You’ll know that you have an issue with dopamine if you feel uninspired,
Speaker:demotivated,
Speaker:bored,
Speaker:or uninterested in life in general.
Speaker:If you notice this happening,
Speaker:it’s time to embrace a new goal and ask yourself - what’s the first
Speaker:smallest step I can take toward that goal?
Speaker:Notice how you feel after you take that step (hint - probably a lot happier!).
Speaker:How to Do a Dopamine.
Speaker:Detox When the brain’s dopamine reward-system is misaligned or focused on an
Speaker:unhealthy target,
Speaker:it can lead to addictive behavior.
Speaker:With this understanding,
Speaker:there is now a growing trend to partake in “dopamine fasting,” a concept
Speaker:first coined by Dr. Cameron Sepah.
Speaker:However,
Speaker:the term can be misleading since the program isn’t about fasting at all and
Speaker:creates the misconception that dopamine itself is something harmful that needs
Speaker:to be reduced or eliminated.
Speaker:This is not the case!
Speaker:Dopamine. fasting,
Speaker:Sepah told the New York Times,
Speaker:is a behavioral therapy approach that attempts to disconnect from unhealthy
Speaker:stimuli that disrupt our dopamine system,
Speaker:such as push notifications and other digital cues and alarms.
Speaker:The idea is that this constant onslaught of stimuli trains our brains in
Speaker:unhealthy ways;
Speaker:every time our smartphone pings,
Speaker:we get a dopamine burst ...which cements that neural pathway and has us
Speaker:addictively and compulsively checking our phone,
Speaker:hoping in some way for another “reward."
Speaker:A dopamine fast,
Speaker:then,
Speaker:is a misnomer since it is not a fast from dopamine,
Speaker:but rather a re-calibration exercise.
Speaker:With dopamine fasting,
Speaker:the idea is to regain dopamine sensitivity and find joy in simple,
Speaker:healthy things again.
Speaker:Instead of needing behavior like emotional eating,
Speaker:gambling,
Speaker:excessive porn use and masturbation,
Speaker:novelty seeking,
Speaker:recreational drugs,
Speaker:and addictive gaming,
Speaker:dopamine fasting attempts to reset our habits and untrain our neural pathways.
Speaker:In C. B. T. (cognitive behavioral therapy),
Speaker:this technique is simply known as “stimulus control."
Speaker:When you experience pleasure (dopamine release)
Speaker:during a behavior,
Speaker:you are more likely to repeat it—the stimulus that triggers the behavior and
Speaker:your response become paired,
Speaker:i.e.,
Speaker:the behavior is conditioned.
Speaker:For example,
Speaker:you release dopamine every time you scroll through social media.
Speaker:The stimulus (seeing your phone on the table)
Speaker:now produces a conditioned response (you cannot help but pick up the phone and
Speaker:scroll mindlessly).
Speaker:A dopamine fast is about breaking these conditioned responses—which
Speaker:necessarily means changing your dopamine levels.
Speaker:If you have noticed any addictive or compulsive behaviors in yourself (given
Speaker:the way that technology is designed,
Speaker:it’s almost inevitable),
Speaker:you can do a dopamine fast or “detox."
Speaker:You’ll know you have a problem if your habits are getting in the way of your
Speaker:responsibilities and obligations or are causing you distress.
Speaker:The process is simple ...but not always easy.
Speaker:Step 1 .- Remove the Stimulus Make the thing that triggers the addictive
Speaker:behavior difficult or impossible to access.
Speaker:You could try to physically remove your smartphone from your presence,
Speaker:install website-blocking tools on your desktop,
Speaker:or schedule certain commitments to coincide with the ties you’re most likely
Speaker:to want to engage in the behavior.
Speaker:If food is a problem,
Speaker:you could make sure to keep forbidden snacks out of the kitchen.
Speaker:If gaming or gambling is the problem,
Speaker:you could make sure that you don’t have access to the internet outside of
Speaker:work hours or take a route home that avoids passing by a casino,
Speaker:for example.
Speaker:Step 2 .- Practice Urge-Surfing The impulse to engage in the habit will still
Speaker:arise,
Speaker:because your brain has been wired to expect reward coming from that behavior.
Speaker:Furthermore,
Speaker:it’s not always possible to avoid being exposed to the triggering stimulus.
Speaker:So when it does arise,
Speaker:instead of trying to avoid or escape these feelings of craving,
Speaker:try to “sit with” them.
Speaker:“Ride the wave” by merely noticing the urge and realizing that you can
Speaker:experience it without necessarily needing to succumb.
Speaker:Remind yourself that every time you choose not to engage,
Speaker:you weaken that neural pathway.
Speaker:With a spirit of non-judgment,
Speaker:keep on becoming aware of the impulse,
Speaker:breathe,
Speaker:and allow it to pass—because it does!
Speaker:Notice how it increases,
Speaker:reaches a peak,
Speaker:and then dies off again.
Speaker:Each time you do this,
Speaker:you train a different response in yourself.
Speaker:It does get easier.
Speaker:Step 3 .- Reconnect to Your Values In the throes of addiction,
Speaker:it can feel like all you want is to engage in the behavior,
Speaker:and nothing else matters.
Speaker:But this is just proof of how powerfully motivating a chemical like dopamine
Speaker:can be!
Speaker:As you practice Steps 1 and 2,
Speaker:simultaneously see what you can do instead of the compulsive behavior.
Speaker:To do this,
Speaker:remind yourself of what you actually value.
Speaker:Is it health,
Speaker:knowledge,
Speaker:connection with loved ones?
Speaker:Chances are,
Speaker:the habit or addictive behavior doesn’t ultimately bring you closer to these
Speaker:things,
Speaker:and probably even undermines them.
Speaker:“Doing nothing” is difficult,
Speaker:if not impossible.
Speaker:But opting instead for a behavior that is aligned with your values will help
Speaker:you normalize your sense of purpose and motivation.
Speaker:Look at all the time in your schedule you save by cutting back on
Speaker:dopamine-spurring behaviors and ask how you can better use that time instead.
Speaker:Perhaps you can take good care of your health (cook a good meal,
Speaker:exercise,
Speaker:go for a walk),
Speaker:socialize,
Speaker:learn something new,
Speaker:tidy up your home,
Speaker:create or enjoy art,
Speaker:read,
Speaker:listen to music,
Speaker:relax or even sleep,
Speaker:travel,
Speaker:do a hobby,
Speaker:or give back by volunteering.
Speaker:Remember that dopamine fasting is Not -
Speaker:•Trying to live a life of little pleasure (it’s about optimal levels of
Speaker:dopamine!)
Speaker:•Trying to reduce dopamine (rather,
Speaker:you are reducing compulsive behavior)
Speaker:610 00:29:38,240 --> 00:29:40,200 •Being acetic,
Speaker:stopping work,
Speaker:or going on a sabbatical (you are not retreating from life)
Speaker:Dopamine. fasting is more about balance.
Speaker:After all,
Speaker:although Internet Addiction is now classified as a psychiatric disorder in the
Speaker:D. S. M. (Diagnostic and Statistical Manual),
Speaker:the clinical consensus (Young,
Speaker:2015,
Speaker:Journal of Behavioral Addiction)
Speaker:is that moderate and controlled internet use is preferable to going cold
Speaker:turkey,
Speaker:as it were.
Speaker:Exactly how you practice dopamine fasting will depend on you,
Speaker:your “addictions,” your goals,
Speaker:and your unique situation.
Speaker:But here are some ideas to get you started -
Speaker:•Look at your schedule and block out times of day when you won’t engage in
Speaker:the behavior,
Speaker:and limited times when you will.
Speaker:For example,
Speaker:you could decide that you only watch T. V. for an hour on Saturdays and
Speaker:Sundays,
Speaker:no more.
Speaker:Nobody can tell you exactly what your limits should be;
Speaker:however,
Speaker:it’s important that there are limits.
Speaker:•Seek balance.
Speaker:Try to moderate your exposure to extreme over-stimulation,
Speaker:such as heavily processed and addictive foods,
Speaker:intense gaming or T. V. ,
Speaker:highly emotive online news content,
Speaker:manipulative advertising,
Speaker:lots of novelties,
Speaker:or thrilling,
Speaker:high-arousal,
Speaker:adrenaline-inducing activities.
Speaker:•Try not to eliminate behaviors but replace them.
Speaker:You might find that simple distraction at the peak of your craving is enough to
Speaker:divert your attention until more self-control kicks in.
Speaker:For example,
Speaker:install an internet blocking app on your computer and put a book next to it so
Speaker:that you are encouraged to pick it up to entertain yourself instead.
Speaker:Takeaways -
Speaker:•Neurotransmitters are the brain’s chemical messengers,
Speaker:and there are four major types,
Speaker:called D. O. S. E. chemicals,
Speaker:that greatly influence our overall experience - dopamine,
Speaker:oxytocin,
Speaker:serotonin,
Speaker:and endorphins.
Speaker:• Oxytocin. is the love hormone responsible for feelings of bonding,
Speaker:connection,
Speaker:empathy,
Speaker:and safety.
Speaker:You can increase oxytocin by consciously fostering trust in your social network
Speaker:and being more trustworthy yourself.
Speaker:Think in terms of service,
Speaker:relationships,
Speaker:and interdependence and strategically trust those around you to create warm
Speaker:connections.
Speaker:• Serotonin. is a mood stabilizer and “confidence hormone,” which is all
Speaker:about self-esteem,
Speaker:self-determination,
Speaker:and competence.
Speaker:To increase serotonin levels,
Speaker:believe in yourself,
Speaker:confidently assert boundaries,
Speaker:have the courage to lead,
Speaker:and dwell on your achievements rather than your failures.
Speaker:• Endorphins. are the brain’s natural painkillers and mitigate anxiety and
Speaker:depression,
Speaker:boost self-esteem,
Speaker:modulate appetite,
Speaker:and even enhance immune response.
Speaker:To increase it,
Speaker:we can try vigorous exercise,
Speaker:spicy foods,
Speaker:stretching,
Speaker:or laughing.
Speaker:• Dopamine. is the brain’s reward molecule and involves the anticipation
Speaker:of future pleasure,
Speaker:which cements our habits.
Speaker:We can create more dopamine any time we set a new goal for ourselves and reward
Speaker:ourselves with every baby step toward that goal.
Speaker:•If you battle with addiction,
Speaker:a dopamine detox or fast might help.
Speaker:Try to avoid or remove the triggering stimulus,
Speaker:but when you inevitably encounter it,
Speaker:practice “urge surfing” and facing discomfort without succumbing.
Speaker:Reconnect to your values to replace the compulsive behavior with something that
Speaker:genuinely brings benefit to your life instead.
Speaker:This has been
Speaker:The Brain Mechanic:
Speaker:How to Optimize Your Brain for Peak Mental Performance,
Speaker:Neurogrowth,
Speaker:and Cognitive Fitness (Think Smarter,
Speaker:Not Harder Book 10) Written by
Speaker:Peter Hollins, narrated by russell newton.
