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10 Plus Ways to Naturally Control and Balance Dopamine Levels for Motivation, Focus and Satisfaction

October 28, 2023

What is Dopamine and what is its function?

Dopamine is a neurotransmitter in the brain that plays a key role in regulating mood, pleasure, and motivation. Imbalances in dopamine levels are associated with various neurological and psychiatric conditions, including Parkinson's disease and schizophrenia.

When you experience or crave something desirable and pleasurable, your baseline level of Dopamine drops afterward. This phenomenon involves both 'tonic and phasic' release, with dopamine levels spiking during the experience and then decreasing below the baseline once it's over.

Dopamine, a neuromodulator that involves many neurons and entire neural networks, differs from neurotransmitters, which are responsible for local communication between neurons. Dopamine plays a pivotal role in functions such as motivation, drive, craving, time perception, pleasure, and movement.

Dopamine employs two primary neural circuits to exert its various effects:

1.    The Ventral Tegmentum, situated at the base of the brain, projects from the Ventral Tegmentum to the Ventral Striatum and the Prefrontal Cortex through the Mesocorticolimbic pathway, playing a pivotal role in motivating behaviors.

2.   The Substantia Nigra, distinguished by its dark cells, forms connections with the Dorsal Striatum via the Nigra to striatal pathway, primarily influencing motor functions.

How Dopamine is released locally and broadly?

The release of dopamine in the body can vary, ranging from local to volumetric, affecting nearby neurons or larger areas. Using substances to increase dopamine can make it challenging to sustain the release over time. Triggering both volumetric and local release may lead to a smaller difference between the peak and baseline dopamine levels. The quality of an experience isn't solely determined by the height of the peak relative to the baseline. Simply increasing dopamine levels can lead to excitement but is often short-lived. There are better ways to optimize this peak to baseline ratio.

Dopamine stands out among brain chemicals because it operates through G protein-coupled receptors, which differ from the fast electrical synapses and ionotropic conduction typically used by neurons. Dopamine's action is slower, yet its effects are far-reaching, with G protein-coupled receptors capable of influencing gene expression and determining a cell's future responses to signals. The impact of dopamine takes time to manifest and is conveyed through two distinct pathways - one for movement and another for motivation and craving - operating at both synaptic and volumetric scales. These effects are characterized by their slow onset, long duration, and the potential to reshape gene expression and cellular behavior.

Dopamine doesn't operate in isolation. Neurons that release dopamine also co-release glutamate, an excitatory neurotransmitter. Consequently, dopamine stimulates action. In simple terms, it's a brain and body molecule that, when released, directs your attention outward, drives you to pursue external goals, and triggers cravings for things beyond yourself. While dopamine is involved in the pleasure derived from achieving goals, the primary source of pleasure lies in other molecules. When you feel lethargic, unmotivated, and lacking drive, you're in a low dopamine state. On the other hand, high dopamine states evoke excitement, motivation, and a sense of purpose. Dopamine can be thought of as a currency, a measure of pleasure and success. If your dopamine levels are too low, it can lead to a lack of motivation.

Controlling Dopamine peaks & baselines

All individuals have varying baseline levels of dopamine, and genetics play a significant role in determining these differences. However, dopamine doesn't operate in isolation and has close counterparts, such as epinephrine (adrenaline), which serves as the primary chemical driver of energy and acts as a wake-up signal. Epinephrine is manufactured from dopamine and is associated with increased energy levels, while dopamine is more closely tied to pleasure. When combined, the two can create a state of excitement.

What increases Dopamine and by how much?

Chocolate – increase your baseline level 1.5 times, goes away after a few minutes or a few seconds

Sex – both pursuit of sex and act of sex increases it by 2 times, so double above baseline

Nicatine (smoked) – 2.5 times above baseline, very short lived

Cocaine – 2.5 times above baseline

Amphetamine (Aderall) – 10 times above baseline

Exercise – depending on your enjoyment 2.5 above baseline (Yoga, swimming etc.)

When you reinforce your appreciation and enjoyment of an activity, the amount of dopamine it evokes tends to increase. This effect is most pronounced when you genuinely enjoy the act of doing something in the present moment, rather than merely liking the end result it provides.

Layering multiple activities to increase dopamine can lead to issues with motivation and energy, both immediately after these experiences and even a couple of days later. If this pattern is repeated too frequently, it can seriously affect your capacity to release dopamine, impacting your energy and motivation levels.

Pursuit, excitement & your “Dopamine Setpoint”

From an evolutionary perspective, engaging in activities necessary for survival or those that provide pleasure tends to raise your dopamine levels above baseline. However, once the activity is over, your dopamine levels can drop below baseline, and the extent of this drop is proportional to how high the peak level was during the activity.

Your pleasure-pain balance & defining “pain”

In the brain, there exists a readily releasable pool of synthesized dopamine available for use. It becomes clear that when you increase dopamine levels, your baseline drops because there is less available to use at that moment. To prevent your baseline from declining, it's advisable to gradually reduce or completely abstain from the activities or substances that elevate your dopamine.

Ensure your best (healthy) Dopamine release

When engaging in activities like enjoying chocolate, drinking coffee, or participating in intimate experiences, it's beneficial to aim for an intermittent release of dopamine. This means not expecting or constantly pursuing the highest levels of dopamine release every time you partake in these activities. Embracing intermittent schedules can help maintain motivation and keep you actively pursuing these experiences.

The key lies in ensuring that the peak in dopamine, especially if it's very high, doesn't occur too frequently. If something does become a regular part of your routine, varying the intensity of dopamine release with each engagement in that activity can be helpful. For instance, alternating between high-dopamine and low-dopamine experiences can help maintain a healthy baseline.However, layering too many of these activities together will increase the number of conditions required to achieve pleasure from that activity again.

Smart Phones: How they alter our Dopamine circuits

Smartphones, with their constant notifications and endless scrolling, have a notable impact on our dopamine circuits. Excessive use of smartphones can lead to disruptions in dopamine regulation, which may contribute to feelings of depression and a reduced motivation to engage in other activities. It's essential to strike a balance in smartphone usage to prevent these negative effects on our dopamine circuits and maintain a healthy baseline of motivation and emotional well-being.

Stimulants & Spiking Dopamine: Counterproductive for work, exercise & attention

To maintain healthy dopamine levels, it's advisable to avoid most stimulants, except for caffeine, which upregulates D2/D3 receptors. This makes the dopamine released by various activities more accessible and functional in your brain and body's biochemistry. However, over time, energy drinks and certain drugs can deplete your dopamine levels. The optimal approach involves intermittent spiking of dopamine, if pursued at all, to support your overall well-being and biochemical balance.

Yerba Mate is a favored source of caffeine due to its ability to upregulate dopamine receptors, enhancing the impact of dopamine release. Moreover, some studies suggest that Yerba Mate may possess protective properties for dopamine neurons, potentially safeguarding this crucial neurotransmitter system. This makes Yerba Mate a promising option for those looking to enjoy the benefits of caffeine while supporting dopamine-related functions in the brain.

However, caffeine has been shown to increase the toxicity of MDMA receptors.

Amphetamine and Cocaine are known to significantly increase dopamine levels in the brain, which can lead to both short-term euphoric effects and long-term issues with the dopaminergic pathways. Prolonged and excessive use of these substances can disrupt the delicate balance of dopamine regulation, potentially resulting in long-term problems such as addiction, altered reward pathways, and reduced natural dopamine production. It's essential to be aware of the potential risks associated with these substances and seek help if facing addiction or related issues.

Stimulating long-lasting increases in baseline Dopamine

Engaging in specific activities can promote healthy and sustained increases in dopamine levels, benefiting both peak experiences and baseline levels. One notable practice is cold exposure, a trend that has gained popularity, partially thanks to figures like Wim Hof. Cold exposure not only increases dopamine but also the neuromodulator norepinephrine. This is not a new concept; back in the 1920s, Vincent Priessnitz was a pioneer of cold water therapies, advocating cold water exposure to boost the immune system and enhance well-being. Research has shown that at water temperatures around 14 degrees Celsius (57 degrees Fahrenheit), dopamine levels gradually increase, reaching levels up to 2.5 times above baseline during an hour-long exposure. The sustained rise in dopamine can last for a significant period, taking about 3 hours to return to baseline without a crash. Although stress hormones initially increase, they subsequently subside. This practice appears to elevate the baseline of dopamine for extended periods, with many individuals reporting increased calmness and focus after cold water exposure. After becoming accustomed to this practice, it no longer triggers the same dopamine release, making it a sustainable part of one's routine when practiced with care and adaptation.

Tuning your Dopamine for ongoing motivation

Tuning up your dopamine system for discipline, hard work, and motivation involves understanding the intricacies of how dopamine functions in relation to rewards and effort. Studies have shown that if we experience a dopamine peak solely after receiving a reward for our work, it can lower our baseline dopamine levels, signaling that we did the task solely for the reward and not because we enjoyed the process. This concept aligns with the idea of a "growth mindset," which can be cultivated by learning to derive rewards from the effort and the act of doing itself.

The neural mechanism behind this process involves training yourself to appreciate the rewards embedded within the effort, rather than just focusing on the ultimate goal. By attaching positive feelings to the friction and effort, you can tap into an internally generated reward system that has been part of our brains for hundreds of thousands of years. This system enables you to see the effort as the valuable and rewarding part of the journey. By finding small rewards within the larger goal and repeating this process, you can apply this approach to various types of effort, ultimately boosting your efficiency and motivation. In contrast, when we fixate solely on the end reward, we risk undermining the entire process and the benefits of dopamine release during the work itself.

The takeaway from this is:

1. Don’t spike dopamine prior to engaging in effort

2. Don’t spike dopamine after engaging in effort

3. Learn to spike dopamine from effort itself

Intermittent Fasting: Effects on Dopamine

An excellent example of attaching dopamine to effort and strain, rather than a natural process or reward that typically triggers dopamine release, is through the practice of Intermittent Fasting. When we eat, our brain often rewards us with dopamine release, particularly when we've experienced hunger. Dopaminergic circuits heighten our perception of dopamine when the receptors haven't recently bound much dopamine. Therefore, when you fast for an extended period, it leads to an increased release of dopamine. The longer you restrain yourself from the activity, the more significant the dopamine experience when it's finally released, thanks to the upregulation of the receptors.

Moreover, the knowledge of the benefits associated with fasting can shape the neural circuits responsible for generating a reward that might otherwise be hardwired behavior. This showcases the versatility of dopamine, as it's not limited to behaviors but also extends to the things we consciously decide are beneficial and significant to us.


It isn't hard to see now how pornography use can present challenges with real-life sexual relationships, especially when considering the negative impact on dopamine. Frequent exposure to explicit content can lead to desensitization and tolerance, requiring individuals to seek more extreme or novel material to achieve the same level of arousal. This continuous pursuit of heightened stimulation in the digital realm can create a stark contrast with the more nuanced and intimate experiences of real-life sexual relationships, potentially leading to difficulties in achieving satisfaction and connection with a partner. It underscores the importance of maintaining a balanced approach to sexual stimuli and fostering open communication within relationships to mitigate these potential negative effects on dopamine and overall intimacy.

Mucuna Pruriens, Prolactin, sperm, crash warning

Of course, keeping in mind to always consult with professionals in the field, some individuals aim to boost their baseline dopamine levels without resorting to prescription pharmaceutical compounds, and today, various supplements are available for this purpose. Among the most common options directly related to the dopamine pathway are Macuna Pruriens, which serves as a precursor to dopamine (essentially L-DOPA), and L-tyrosine, known for its potent influence on dopamine production. However, it's important to note that, similar to other substances that significantly elevate dopamine, these supplements can lead to subsequent drops in dopamine levels, potentially resulting in a "crash" in mood or motivation.

Avoiding Melatonin supplementation, & avoiding light between 10pm-4am

Certain factors can indeed decrease dopamine levels, and one of them is melatonin. It's often advisable to avoid taking melatonin, as studies have shown that exposure to light between 10 PM and 4 AM can reduce dopamine levels for several days even after that exposure. To mitigate this effect, it's recommended to dim the lights at night, creating a more conducive environment for maintaining healthy dopamine levels and overall well-being.

Phenylethylamine (with Alpha-GPC) for Dopamine focus/energy

A compound known as Phenylethylamine (PEA or Beta-Phenylethylamine) can effectively boost dopamine levels and is naturally found in various foods, including chocolate. This substance can be taken to enhance dopamine levels, particularly for the purpose of improving focus. PEA leads to a sharp but relatively short-lived increase in dopamine, typically lasting around 30 to 45 minutes. It generally offers a milder intensity in comparison to substances like Mucuna Pruriens, making it a potential choice for those seeking a moderate and short-term dopamine boost without the intensity associated with other compounds.

Social connections, Oxytocin & Dopamine release

Findings have revealed a direct link between oxytocin and social connection, demonstrating that social bonds and relationships stimulate the dopamine pathway. It becomes clear that fostering close social connections that induce the release of oxytocin is crucial for stimulating the dopamine pathways. So, the key takeaway is the importance of actively pursuing high-quality, healthy social interactions to support overall well-being and dopamine regulation.

Indirect ways of inducing Dopamine

Substances like Maca have been shown to reduce cortisol levels, and indirectly through pathways related to cortisol, they can potentially increase dopamine. Similarly, cold water exposure can have an impact on cortisol levels and, through these indirect pathways, may contribute to an increase in dopamine. These approaches highlight the intricate interplay between stress hormones, dopamine regulation, and various interventions that can influence both aspects of neurochemistry.


The most critical realization is that these dopamine pathways are within your control, and your past dopamine levels influence your current state. Equally important is that your current dopamine levels and the choices you make will impact your dopamine in the days and weeks ahead. Armed with this knowledge and a set of tools to access and manage the dopaminergic system, you can gain a sense of control and understanding of your dopamine system. This empowers you to modulate and fine-tune your dopamine levels in ways that best serve your well-being and overall quality of life.

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