Raw-Dogging Reality – Recovering Your Dopamine, Pt. 2

Meditation

Meditation is a great way to see firsthand your mind’s addiction to empty stimulation. You sit down, close your eyes, and attempt to keep your mind focused on just one thing, such as the breath. Sounds boring right? It certainly was for me at first and it is for most newcomers, who find that their mind will do anything in its power to find something more interesting. 

Daydreams and distractions abound! 

Stick with it though, and slowly but surely the mind will begin to settle, and peace, even bliss can begin to arise. Further, it strengthens your mind’s ability to focus and stay on task, “sharpening the saw” so to speak, so that you can accomplish your goals that much more easily.

In short, meditation is the exact opposite of our attention-scattered, distracted, empty stimulation-seeking habits, and is a big part of the antidote. Our minds drive us from distraction to distraction; meditation says “no” to all of these distractions and teaches the mind to settle on just one thing.

The things we’re giving up this month are a prime example of how the mind craves distraction and stimulation. We aren’t content to just be, but instead run from distraction to distraction, from empty dopamine hit to dopamine hit, hoping to achieve some lasting satisfaction. 

But these things never bring lasting satisfaction, do they? If they did, we wouldn’t get bored so fast and look for something else to fill that hole within us. If they did, that Christmas gift we wanted so badly when we were 10 would still be bringing us great satisfaction, but the satisfaction faded pretty quickly. Come to think of it, the satisfaction we get from anything fades pretty quickly, doesn’t it?

Meditation is the antithesis to our mind constantly running around seeking stimulation – you bring it back, again and again and again, to the object of meditation. And as the mind settles and lets go of its craving, peace and bliss may start to arise. 

What might cause these good feelings? The joy you experience when you get something that you really wanted isn’t actually coming from that object – it’s coming from the craving for that object going away. Think about it, there is nothing inherently joy-producing from a nice juicy steak – if there was, you’d be fine eating it for every meal of the day for the rest of eternity, but anyone would get sick of that pretty quick.

The joy you experience when you get something you were really craving comes from the craving going away – and the amount of joy is proportional to the amount of craving that has ceased.

When the mind lets go of craving, it experiences peace and bliss. This is what meditation can provide, a temporary reprieve from craving, on demand. Meditation teaches you to find contentment and peace in the present moment, so that you aren’t reliant upon outer sources of happiness.

But it takes practice and commitment.

If you aren’t meditating yet, try it out this month. 5 minutes in the evening the first week, 10 the next week, 15 on week three, and 20 mins each night on week four.

Basic Meditation on the Breath

1. Sit in a comfortable position in a quiet room, and take 3-5 deep belly breaths to settle down. Set a timer for 5-20 mins.
2. Focus on the sensations of the breath at the tip of the nostrils – this will be your object of meditation. Don’t alter your breath in any way, just passively notice the sensations.
3. Begin to count your breaths, with one in-breath and one out-breath being one breath. So breathe in, feeling the sensations at the tip of the nose, breathe out feeling those same sensations, and mentally note “one”. Count up to five or ten, then repeat.
4. Conversely, you can note “in” on the in-breath, and “out” on the out-breath.
5. When your mind wanders, and it will, gently bring your attention back to the sensations of the breath at the tip of the nose. Do this for the entire length of the session, and each time the mind wanders and you bring it back, think of it as “reps” for your mind muscles.
6. If after a while, when mind wandering has been significantly reduced, drop the mental noting and try to stay with just the sensations of the breath. Try to be aware of every moment of sensation on the in-breath, be aware of the lack of sensation in between breaths, and then be aware of every sensation of the out-breath. This is more subtle and thus more difficult.
7. When the timer goes off, congratulate yourself. Generate positive feelings, because you just did something Kingly – you took control and overcame the urge to distract yourself. 
8. Your mind needs to be balanced between the gentle effort of concentrating on the breath with a relaxed “letting go” of other thoughts and sensations. Just as a guitar string that is too tight or too loose won’t sound right, so too must your mind be balanced between gentle effort and relaxation.

Supplements to Enhance Dopamine

There are supplements/drugs that release dopamine on their own, called agonists, that you mainly want to avoid right now. They cause your brain to release large amounts of dopamine all at once, which feels great, but basically ruins your inherent dopamine sensitivity and production over time, leading to depression, the blahs, anhedonia, lethargy, etc etc. So for the purpose of this month-long experiment, avoid dopamine agonists like nicotine, beer, Mary Jane and drugs like (do I even need to say this?) cocaine, adderall and other ADHD meds, MDMA, opiates, kratom, etc. If you are prescribed any of these, it’s best to stick with your prescription and discuss it with your doctor if you want to get off of them.

Coffee, tea and caffeine get a pass as they actually help keep dopamine receptors sensitive, but keep the intake on the lower side – aim for reducing down to 50 to 200 mg per day tops, over a week or two.

Then there are supplements that enhance your body’s own production of dopamine, called precursors. These supply your brain with the raw material to synthesize dopamine, but almost all of them have a “rate-limiting factor”, which means the brain won’t get overloaded with dopamine and you won’t deal with decreases in natural production and loss of sensitivity. 

Certain compounds are great at protecting dopaminergic neurons from toxicity from too much dopamine, aka our usual quick fixes, be it lighter things like gaming/social media or harder things like occasional drug use. These are great options to have on hand or take daily.

Finally, there are supplements that can help resensitize your neurons to dopamine – meaning however much dopamine your brain naturally releases will be better utilized. In other words, you go further with less. 

All of these options are fantastic for us because once we give up our crutches, our quick fixes, our brains will be without their usual sources of quick dopamine hits, meaning we will likely be feeling pretty “blah”. Dopamine precursors will give us an immediate boost in energy and motivation, and dopamine re-sensitization agents will help us over the long term to go further with the dopamine our brains are naturally releasing from everyday life.

Dopamine precursors – must be taken on an empty stomach for full effectiveness. Pick one or two to try out, and use 1-2 times daily or keep them for when you’re really dragging ass. Don’t use a bunch at the same time! We’re just looking for a little dopaminergic boost if we need it.

• L-Tyrosine – converts to L-DOPA which converts to dopamine. This and NALT are probably the strongest in terms of acute effects.
• N-Acetyl L-Tyrosine (NALT) – This is more potent than plain L-Tyrosine, but I actually prefer plain Tyrosine. Many prefer NALT, so take your pick. Lots of discussion on comparisons of the two on r/nootropics.
• L-Phenylalanine – converts to L-Tyrosine, then L-DOPA, then dopamine. It’s a bit less effective than L-Tyrosine
• DL-Phenylalanine (DLPA) – L-Phenyl converts to L-Tyrosine like before, but the D-Phenyl blocks the enzyme in the body that breaks down endorphins, giving you a nice pain-killing, warm fuzzy feeling – you won’t get high, but it really softens the edges of going without your dopaminergic crutches. This is what I’ve been using, as it provides a very nice but subtle glow while my brain readjusts to giving up its dopamine depletors. A bit “softer” than L-Ty or NALT, but has the endorphin glow.
• Cordyceps – another great pick that works in a different manner. This is an amazing jing- and qi-boosting mushroom from the orient that increases tyrosine-hydroxylase, the enzyme that converts L-Tyrosine to L-DOPA. From the linked study, “These results suggest that CME (a cordyceps extract) can upregulate the dopaminergic (DArgic) system, and may contribute to neuroprotection in neurodegenerative diseases.” I have been using Nootropic Depot’s 10:1 Cordyceps extract, and I love it.

Dopamine neuroprotectants – these won’t do much for our little month long experiment, and you likely won’t notice any “boost” when you take them, but they’re great to get in the habit of using daily to protect your dopamine neurons, or especially to use before you’re going to do anything that hammers the dopamine system – drinking, taking prescription ADHD meds, etc.

• PQQ – Similar to CoQ10, PQQ is neuroprotective to dopaminergic neurons, is a powerful antioxidant and not only energizes existing mitochondria (the engines of your cells), but even creates new mitochondria, giving you more day to day energy- in other words, it boosts qi/prana. No need to cycle but it can be on the pricier side, and oftentimes you’ll find it paired with CoQ10. I’d do a 2-3 month cycles of it to get the mitochondrial benefits, or simply keep it on hand if you know you’re going to be indulging in anything that overloads the dopamine system. Here it is with CoQ10, here it is by itself.
• Gynostemma – a classic adaptogen hailing from Traditional Chinese Medicine, this qi-boosting herb is also neuroprotective and “neuro-restorative” to dopaminergic neurons. Also delays fatigue, improves insulin sensitivity and a whole lot more. It’s pretty affordable – I have 1-2 cups per day of this tea, which also has extracts of schisandra, goji berry, astragalus and siberian ginseng. This combo is also available in tincture form, or you can try loose gynostemma by itself. Here is an organic source but it will cost a bit more. Also I have not tried these specific loose teas so feel free to source your own.

Dopamine resensitizing agents – these are the real gold here, as they help our neurons to actually recuperate and repair, making them more sensitive to the dopamine our brains naturally produce. While some do gently increase the amount of dopamine in the brain, the big benefit is that they make what dopamine is released more effective – but you need to take them consistently over a longer period of time to get these effects. Try one out for a few months at least, or better yet, use one for 2-3 months, then use a different one, etc, keeping those dopamine receptors fresh.

• Sulbutiamine – a fat-soluble form of vitamin B1 that modulates dopaminergic systems in the brain. It actually decreases dopamine in D2 receptors, which, over the long haul, increases their expression and sensitivity. For most, it provides a pretty palpable energy boost the first 5-10 times using it, then seems to not do much for energy, but it still is working in the background on those D2 receptors. My top pick if you regularly consume alcohol, as alcohol massively depletes vitamin B1. 
• Uridine – a dopamine neuromodulator, uridine can increase dopamines effectiveness. Use uridine monophosphate or its more bioavailable form, triacetyluridine. It has even more potent restorative effects when combined with the omega-3 fatty acid, DHA, which you can buy in an already combined form here – highly recommended.
• Forskolin – robustly upregulates dopamine D2 receptors and “receptor supersensitivity” via increasing cAMP, which has other benefits, possibly increasing testosterone as well. 
• Acetyl-l-carnitine – also known as ALCAR, this acetylated amino acid increases expression of dopamine D1 receptors – all the others affect D2. It’s also neuroprotective, boosts energy and helps shuttle fat into mitochondria to be burned as fuel. You’ll probably feel it’s energy boosting effects, and can get powder here (it’s sour but manageable), or pills here.

Just Be

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” – Blaise Pascal

I write about this practice in the book I’ve been working on (just need to format it at this point), that of practicing just being. It isn’t a cutting-edge tool or technique, but rather a test of sorts to see how far we’ve come in terms of giving up our pointless dopamine depletors. 

Just sit down on a park bench, your front porch, the end of your bed or on your couch. Put your phone on airplane mode and set a timer for 10 minutes. Don’t drink coffee, tea or a beer, don’t smoke a cigarette or a joint. 

Just sit there and be. 

Don’t meditate, don’t try to problem solve, don’t pray, don’t repeat a mantra, don’t do anything at all. Thoughts will come up, but try to remain a passive observer of them.

How antsy are you? How badly do you want to check your phone? How excruciating is it to just sit there calmly? 

Isn’t it ironic we call ourselves human beings when 99% of us find it painful to just sit and be?

What you’re experiencing first hand is craving and aversion in the mind. Craving to do something else, something more stimulating. Aversion to just being, aversion to plain old reality as it is.

Do this once or twice a week this month. You should find that by the end of the month, it’s not so bad to just sit there. Hell, it may even be pleasant. It’s a great litmus test to see how far you’ve come in terms of seeking empty stimulation.

“When we scratch the wound and give into our addictions, we do not allow the wound to heal. But when we instead experience the raw quality of the itch or pain of the wound and do not scratch it, we actually allow the wound to heal.” – Pema Chodron

Putting it all Together

So how do we put this all together? The first part is cutting out dopamine depletors, or at least greatly reducing them. I recommend taking an inventory and seeing what activities you regularly engage in that are sources of empty pleasure, and then systematically give them up.

You should cut out drugs and alcohol entirely this month. If you’re addicted to anything beyond caffeine, that goes beyond the scope of this little experiment, so get help with that first. I’m not getting into the debate on whether caffeine should be used or not while practicing semen retention – it works fine for some and causes relapses for others. I will say that if you’re a heavy caffeine user, try tapering down by 50 mg or so each week. 

Embrace boredom – you may find it leads to creativity. Don’t whip your phone out while you’re waiting in line at the store or while going to the bathroom. Don’t start texting your boys when the book you’re reading bores you. Try driving, lifting and running sometimes without music.

I want you to be raw-dogging reality! Yes, it will be boring at first. Be a man, suck it up, and persevere. It will get better as time goes on.

At the same time as you cut out your dopamine wasters, actively embrace discomfort, both the small things like chores, homework, reading, journaling, meditating, and the big things, like exercise, fasting, sauna use and/or cold showers. Create nightly lists, accomplish what’s on them first thing in the morning.

Remember, exercise, fasting, sauna use and cold showers not only toughen up the mind, but give you a big boost in terms of neurotransmitters, such as dopamine, epinephrine, serotonin and endorphins. These hormetic stressors will provide an immediate and sustainable release of dopamine, as well as speed up the recovery process. They will make your life much less “blah” and much more rewarding.

Recall that meditation is the antithesis to the constant stimulation-seeking, craving aspect of the mind. It would do you well to make it a daily habit, even if it’s just 5 to 10 minutes each day.

Get yourself a supplement that naturally increases dopamine in a natural, controlled manner, as your brain will be in a dopamine deficit after cutting out those timewasters. Bonus points if you get a supplement that helps resensitize your dopamine receptors.

As your brain resensitizes and your hedonic setpoint gets raised, the small things will gradually become more and more interesting and pleasurable. 

What you do after this experiment is, of course, your choice. If you choose to keep going, realize you’ll need to constantly be putting effort into this. Remember, we’re drowning in a world of hyperstimulating things – to push away or limit phone time, screen time, game time, drugs, junk food, and especially porn requires constant effort and vigilance. 

Entropy is always working against us, boys.

You will be greatly rewarded, however, as you will no longer be a slave to your mind’s craving for constant stimulation. You will be in control. You will be a King amongst the peasants. You will tell your mind what to focus on, and it will listen. And after a few days to weeks to months, you will find accomplishing tasks and goals rewarding. You will look down sympathetically at everyone else, watching as they run towards the next empty dopamine hit, leaving behind their real dreams and goals.

You’ll need to figure out to what degree you let these vices back into your life. Some things you may want to cut out entirely, such as endless scrolling on social media, drinking alcohol, or smoking cigarettes or weed.

Or you may decide that if you had a good, productive week, a couple beers with the boys on the weekend is no big deal, or enjoying a well-rolled spliff as you game for a few hours Sunday night is no big deal. 

Whatever you decide, be sure to keep constant vigilance and to push on the pain side of the balance. Make sure that you are the one in control, not the constant craving for empty stimulation. 

“It matters not how strait the gate,

      How charged with punishments the scroll,

I am the master of my fate,

      I am the captain of my soul.” Invictus, William Ernest Henley

Further Resources 

Dr. Anna Lembke’s book Dopamine Nation, and the Huberman Lab Podcast episode with Lembke titled Understanding and Treating Addiction, for understanding dopamine more and leveraging the “pleasure/pain balance”

James Clear’s Atomic Habits to learn best practices for creating new habits that stick and breaking old counter-productive habits

A Mind Without Craving – An excellent book by Delson Armstrong

The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits – By Judson Brewer

David Goggins on the Joe Rogan Experience, episode 1080 and episode 1906, for toughening up and general bad-assery

Jocko Willink on the JRE – “Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable – and when you are counting on motivation to get your goals accomplished, you will likely fall short. Don’t count on motivation; count on discipline.” – Jocko Willink 

Conquering Flatlines/PAWS, a previous post – similar info but not necessary reading