Sophrosyne newsletter

The Optimal Dopamine Framework

The framework itself

The optimal dopamine framework looks something like this:

a high dopamine baseline with sustainable spikes, and manageable troughs.

This framework is relatively simple to adopt, and the ROI is incalculable.

Dopamine is a precious resource, which controls your attention, drive, and motivation.

It will enable you to plan ahead and resist impulses to achieve your goals.

Whatever your goals may be - it's essential for the completion of them.

So here's how you can implement this framework.

Baseline dopamine

Your baseline level is the minimal amount of dopamine available to maintain basic function.

The higher your dopamine baseline, the less likely you are to seek 'dopamine-spiking' activities, behaviors, or substances.

Because you're operating at a higher dopamine clip.

You also don't require as much stimulation to receive a dopamine high from a natural reward like food or socializing.

You can conceptualize this with the below graph.

The opposite is also true.

A lower dopamine baseline will force you to seek dopamine-spiking activities, behaviors, or substances.

Your brain is trying to make itself feel better.

So how do you keep your baseline high?

Keeping your dopamine baseline high requires the fundamentals of health.

Proper sleep: dopamine replenishes during sleep.

Training: increases dopamine receptor expression.

Diet: by consuming tyrosine-rich foods you provide the building blocks for dopamine (tyrosine eventually gets converted into dopamine).

Light manipulation: leverage early AM natural sunlight, and mitigate nighttime PM artificial light.

Caffeine consumption: caffeine increases dopamine receptor density (DRD), which means it increases the number of dopamine receptors.

Nailing the fundamentals is so important for you.

Get these right.

Sustainable spikes

The next step is incorporating sustainable and healthy spikes of dopamine.

Sustainable spikes are not seen from pixels on a screen, drugs, video games, or various other vices.

These things aren't inherently bad, but binging them will burn out your dopamine system.

There is no point trying to raise your dopamine baseline, only to bring it back down by slaughtering it with the above vices.

Sustainable spikes are received from real-world activities and behaviors.

Meaningful relationships: boost D2/D3 dopamine receptor density.

Goal setting: setting goals will prime your dopamine system to chase something.

Cold water exposure: can increase your dopamine by 200-300%.

Celebrating your wins: the key is to celebrate some of your wins, but not all of them. This is called Random Intermittent Reward Timing (RIRT). This will help you stay primed to pursue your goals. It's also how casinos keep people hooked.

Furthermore, natural supplements can assist with sustainable spikes, so long as you're in absolute control of your consumption.

Personally, I consume nicotine occasionally and methylene blue.

Both provide a sustainable spike but don't jackhammer my dopamine system.

(I will do another newsletter on dopamine supplements at a later date)

Managing troughs

The nature of dopamine is peak, trough, peak, trough.

What goes up must come down.

You'll be able to feel when you're in a dopamine trough.

Everything is harder.

Concentration, motivation, satisfaction, and regular drive are all slaughtered.

Troughs tend to occur when you've overworked your dopamine system.

I can attest to this after coming back from Thailand about a month ago.

For three days I was in a dopamine trough due to the overuse of nicotine, alcohol, girls, and late nights.

Was it fun? Yes.

Is it sustainable? No sir.

The best way to manage troughs is to avoid dopamine-spiking activities, behaviors, and substances for a few days.

Because you're in a trough, you're more likely to be seeking these things to get you back up to baseline.

This will only further deplete your dopamine.

Also, understand that it's a temporary state.

You'll feel healthy again within a few days.

Synopsis

Optimizing your dopamine system for a high baseline, sustainable spikes, and manageable troughs will provide you with the framework for modern-day success.

You will have drive.

You will feel motivated.

You will have solid impulse control.

All the things required for satisfaction and success.

Dopamine is a very precious resource - treat it as such.

Good luck on your journey brother.

P.S I offer a lifestyle audit coaching package where I spend three months working with an ambitious individual who wants to optimize his dopamine and testosterone.