How to do Dopamine Detox the Right Way

That little red dot on the top right corner.

That tiny vibration in your pocket.

That fattening burger.

That, my friend, is a temptation that you cannot resist.

Let’s be honest, we’ve all had our moments – just one episode, just one bite, just one game… Even though we know we shouldn’t be doing it — that it’s unhealthy — we get too carried away by the urge and regret our decisions later.

That is an unhealthy lifestyle and you could have dopamine levels too high.

There is hope if you are struggling with an addiction to dopamine-producing activities. There are steps you can take to detox from dopamine and regain control of your life, I will take a look at how to do a dopamine detox the right way.

What is Dopamine?

If you’ve been unhappy about your lifestyle, having realized that you are either too addicted or just spending leisure time doing things you don’t really enjoy; chances are, you’ve come across our dear friend – dopamine.

Dopamine is widely known as the “pleasure chemical” in our brain that rewards us with, well, pleasure. It’s not, however, entirely true.

The like and want are two things, and dopamine has to do with the former (1).

For example, you might want to scroll through Facebook, thinking it’ll de-stress you. Sadly, it’s totally possible (and often the case) that you end up bored after hours of unproductive resting.

Well, dopamine, the motivation chemical, urged you to open Facebook. But it doesn’t necessarily promise to reward you for doing so.

In the end, you end up wasting time and asking yourself the question:

How can resting and de-stressing be so hard?

What is a Dopamine Detox?

If anything I’ve mentioned thus far sounds like you, or you are asking yourself the same question, then it’s due time for a dopamine detox.

Now, what is a dopamine detox?

A dopamine detox is when you unplug yourself from the “urges” for a while (2). The “urges” could be anything that stimulates dopamine production: the red dot on the app, a vibration in the pocket, or the sight of a Burger King poster…

The goal is to tone down the dopamine production in your body to achieve or restore a healthy balance.

Detox can range from putting your phone away for a few hours per week to shutting notifications off for days or even months. Your choice.

Some argue that a true detox involves avoiding any kind of activity that triggers dopamine production; and therefore, halts all dopamine activities in the brain. This, sadly, is unachievable as discussed in the fasting (insert link) section.

Why do a Dopamine Detox?

If this is entirely new to you, you might be hesitant to try it. It does require some self-discipline and sacrifice.

The list goes on. Generally, it helps you regain a healthy, productive lifestyle.

Besides the practical benefits it brings to your life, there’s another reason why you need to do it: the damaged dopamine receptors.

Sustained unhealthy dopamine production damages the receptors. As a result, the receptors are less sensitive and decrease in number.

Think of it as an overused knife. The blade is no longer sharp – it takes more time and effort to slice meat.

Similarly, damaged receptors build up a tolerance to the stimulus, meaning you will need more of the stimulus to feel the same degree of excitement you felt before. One mug of coffee means a lot to a Middle Schooler, but not so much to a Graduate student.

To heal those receptors, you need a dopamine detox.

How Long Does it Take for Dopamine Receptors to Heal?

Great, now I know my receptors are damaged. How long does it take for it to heal?

There is not a definite number of days, but experts agree that it takes time. General lengths range from two to twelve weeks (3).

It is important to remember that the brain is a complex organ, and re-wiring it is a gradual process. Rapid, radical changes tend to be unsustainable and don’t last very long. Persistence is key.

When to Stop a Dopamine Detox

There's no one-size-fits-all answer to the question of when to stop a dopamine detox, as the decision will depend on a variety of individual factors. However, some general guidelines can help you make the decision.

If you're experiencing intense cravings and overwhelming urges to use dopamine drugs, it may be time to stop the detox. Likewise, if you're feeling extremely anxious or depressed or your mental or physical health is starting to suffer, it may be time to call it quits.

It's also important to listen to your body and pay attention to any warning signs that may suggest you're not ready to stop detoxing yet. If you experience extreme fatigue, dizziness, nausea, or other physical symptoms, it may be wise to take a break from the detox and resume later when you feel stronger.

Can We Alter Our Dopamine Levels by Fasting?

Alright, dopamine detox sounds logical and beneficial. The goal is to regulate dopamine production via avoiding triggers.

I can do it. I've done intermittent fasting before, and even fasted for 2-days straight. I’ll just do the same thing and abstain from all (guilty) pleasures.

Behold, do not fall for the #dopaminefasting fad.

Dopamine fasting is not a good idea, and we have very limited control over dopamine production in our bodies.

First of all, the body produces dopamine all the time. It is an organic thing for the body to do. Even during a detox, it’s a bad idea to try to have no dopamine at all. In fact, too little dopamine results in depression, anxiety, and fatigue, etc. (4).

Secondly, it is practically impossible to abstain from all stimuli. The body regulates its dopamine level all the time. It is dynamic. Even the blue sky can be a stimulus.

Thirdly, there is no scientific research to prove the effectiveness of dopamine fasting (5). In fact, the “tolerance break” people tend to give themselves, analogous to a cheat day in dieting, does not feel any more intense or vivid just because of the fasting.

Tips on How to do Dopamine Detox

Ok. What should I do then?

Again, persistence is key. A rule of thumb for dopamine detox is that it does not drastically affect your normal daily life.

Take baby steps and stick to them. Progress is slow but steady.

Again, no extremes, just simple, doable tasks over a long period of time.

Another option when doing a dopamine detox is by using supplements such as L-theanine or Rhodiola Rosea.

These supplements help increase serotonin and GABA levels, which can help reduce cravings for dopamine.

Related: Supplements to fight fatigue and stress

Summary

Dopamine detox is a great way to heal the damaged dopamine receptors and regain a healthy lifestyle. However, this gradual process is often mistaken for something completely different.

The answer; delay instant gratification.

Instead of expecting instant results and imposing strict, unsustainable discipline upon ourselves, we should be patient and start with easy tasks.

Whether you’ve heard about Wim Hof because of his Guinness World Records, his insightful breathwork techniques, or his strict and intense intermittent fasting diet, he’s a popular man, and for some very interesting reasons.

Wim Hof is an incredible person with impressive accolades to back his beliefs up – there’s no doubt that it’s justifiable why this man has such a huge following and rapport in the health industry.

If you want to know more about who Wim Hof is, learn about the specific details of his workout, or find out what his intense diet regime is made up of, this article is for you – we’re going to be talking about all things Wim Hof!

Who Is Wim Hof?

Wim Hof was born in Sittard, Holland, on April 20th, 1959. When Hof was 17, he felt the urge to jump into the cold water of the Beatrixpark canal in Amsterdam, and since then, he’s been addicted to plunging himself into cold water and facing low-temperature environments.

When Hof’s wife died by suicide in 1995, he was encompassed by sadness, and this intense sadness made him push his body and mind further.

He felt even more compelled to push his physical and mental boundaries and create techniques to survive in low temperatures. He created the “Wim Hof Method.”

On March 16th, 2000, Hof set his first Guinness World Record by swimming under the ice for 57.5 meters. After setting this world record, he didn’t stop! In 2007, he set another record of being the fastest runner in a half marathon, running barefoot on ice and snow.

Then, Hof attempted to climb Mount Everest wearing just shorts and shoes to an altitude of 23,600 ft. He only came down after suffering from a flare-up of a reoccurring foot injury.

Since then, Hof set 16 other world records, including the world record for longest-time in full-body contact with ice and the fastest summit of Mount Kilimanjaro wearing just a pair of shorts and shoes.

Additionally, one of the most impressive records set by Hof was running a marathon in the Namib Desert without water.

Wim Hof continues to promote his method for pushing mental and physical boundaries today whilst also being candid, real and speaking out about his struggles with issues such as depression.

Hof claims that anyone can do extraordinary things by following the techniques he has created.

Wim Hof’s Workout Routine

Now you know all about Wim Hof, it’s time to take a look at his workout routine and later on, in more detail, what the “Wim Hof Method” really looks like.

Wake Up and Stretch

The first part of Wim Hof’s workout routine starts as soon as he gets out of bed in the morning. Wim wakes up and stretches immediately upon waking.

He stretches his back, touches his toes, and then reaches up towards the sky whilst standing on tip-toes. Each position is held for three seconds to get the most out of this movement, and the sequence is repeated twice.

In addition to these simple movements, Wim also practices certain yoga poses to stretch his body in the morning. In particular, child’s pose, forward and backbends, planks, and bicycle crunches.

Hof claims that by stretching upon waking, the mind-body connection is strengthened.

Power Breathing

Breathwork is an important part of the Wim Hof Method, which we will take a much closer look at later in this article. However, power breathing is a crucial part of Hof’s workout routine.

Hof inhales deeply and steadily through the nose, holding a count of 10 seconds. He then exhales deeply through the mouth to a count of 10 again. He then repeats this process 30-40 times without stopping.

This type of breathing activates the parasympathetic nervous system, calming the body and reducing stress and anxiety levels.

Cold Shower

Although exposing himself to the cold is a regular and essential part of the Wim Hof Method, which we will take a closer look at later on, Hof ensures that he has a cold shower every day. Hof spends 2-3 minutes in a cold shower daily.

Related: Cold Plunge Benefits

The Wim Hof Method

Although aspects of Wim Hof’s workout that we’ve mentioned above are, of course, held within the Wim Hof Method, let’s take a closer look at what the Wim Hof Method is and how you can incorporate it into your life to improve your overall health and wellbeing.

There are three pillars to the Wim Hof Method – Breathing, Cold Therapy, and Commitment.

Breathing

Breathing is one of the most important aspects of the Wim Hof Method, with Hof claiming that this breathing technique will boost energy levels, reduce stress levels, and improve the immune system.

The entire method can be practiced like this:

Step 1Do Power Breathing

As mentioned above, power breathing is done by inhaling deeply and steadily through the nose, holding a count of 10 seconds, then exhaling deeply through the mouth to a count of 10. You should then repeat this process 30-40 times with no break.

You may experience light-headedness or feel your body go tingly whilst you power breathes – this is normal.

Step 2Completely Hold Your Breath

Once you’ve done power breathing, you will hold your breath. Breathe deeply, empty your lungs, and hold your breath for as long as you can.

Try to relax into it and find a peaceful space in your mind – this will make it easier for you to hold your breath.

If you want to, you can time yourself to see how long you can hold your breath for and measure your change over time. However, ensure you’re not focusing on the time because if you do, you’re not likely to hold your breath as long.

Step 3Take A Deep Breath and Hold

Once you need to gasp and after you're holding your breath, inhale deeply for 10 seconds, hold your breath for 10 seconds, and then release.

Step 4Repeat For 4 Rounds

To truly benefit from this breathing technique, you must repeat these three steps four times.

Step 5Meditate

The final step to the breathing part of the Wim Hof method is meditation. Once you have completed the steps above, you should meditate for five minutes, minimum.

Focus on the breath, but breathe slowly and calmly, and try to block out any sounds and remove thoughts from your mind.

Cold Therapy

The other main aspect of Wim Hof’s Method is cold therapy, which can be done by practicing cold exposure.

Wim Hof claims that cold exposure reduces inflammation in the body, helps to balance hormone levels, improves sleep, promotes the production of endorphins and supports fat loss.

You can practice cold exposure in 2 main ways.

Cold Showers

If you’re new to taking cold showers, you might not want to dive right into it and take prolonged cold showers – you might not be ready for it!

So, start cold exposure slowly.

When you’re trying to cold shower, for the first week, you may want to start as normal by having a warm shower.

Then, turn the heat off for the last 10-30 seconds of your shower so that the water is fully cold. If you can’t hack that, you can emerge your legs or feet into the cold water.

After this first week of slowly exposing yourself to cold water, take it up a notch and start exposing yourself to longer and longer cold showers.

After some time, you should be able to handle getting into a cold shower from the outset.

Once you can do this, try to spend longer periods of time under the water. 2-3 minutes in a cold shower is great and can provide benefits, but if you can last longer, that’s even better!

Ice Baths

If you want to take cold exposure a step further, practice using ice baths.

You can either head to a wellness center and use their ice bath, or you can create your own ice bath at home simply by filling up your bath halfway with cold water and then adding 2-3 bags of crushed ice into it.

You can start by sitting in an ice bath for 1-2 minutes and then work your way up to 15 minutes or longer.

Related: Best ice bathes

Commitment

The final aspect of the Wim Hof Method is commitment.

You must commit to it to fully benefit from the Wim Hof breathing technique and the cold exposure method. To ensure your commitment to the method is strong, you may want to try the Wim Hof 30-Day Challenge to start with!

Wim Hof’s Diet

Wim Hof has a fully vegetarian diet and only eats one proper meal daily, scheduled after 6 pm.

The meal Wim Hof eats after 6 pm is either vegetable soup or pasta, and throughout the day, he eats nuts and fruit. He also only drinks water, green tea, coffee, and the occasional beer in the evening.

The estimated macros of Wim Hof’s Diet are 10% protein, 20% low-medium fat, and 70% high carb.

We Can All Learn From Wim Hof

Wim Hof is clearly a very talented man that has biohacked his way to success, pushing physical and mental boundaries.

Whether you want to get involved in the Wim Hof Method or you implement aspects of it into your daily life, we can all learn something from this impressive man!

Maybe you drink coffee throughout the day to keep your energy levels up and make sure you don’t suffer from the dreaded mid-day slump?

Every single day, throughout the world, 2.25 billion cups of coffee are consumed, so if you’re someone that’s keen on the coffee, you’re not alone!

Coffee is one of the most popular drinks out there, and it’s only becoming more popular, with the abundance of quirky coffee shops popping up all over the world – there are so many ways to have coffee now it’s hard to keep track.

However, although coffee might give you an instant hit of caffeine, there’s a long list of negative benefits associated with it. It produces jitters, it increases anxiety, it lowers the quality of sleep, and it increases blood pressure, and that’s just to name a few of its not-so-brilliant side effects!

So, if you’re someone that’s wanting to make a change and come off the coffee, or at least lower your consumption of it, there are a few, many healthier replacements that you might want to know about.

Super Greens Powder

Choosing to replace coffee with a super greens powder is not only the easiest choice, but it’s the healthiest too. Greens powders are the easiest choice because you will barely notice that you’ve stopped drinking coffee. After all, a greens formula will provide you with increased energy levels, mental clarity, and focus.

As well as providing similar benefits to coffee in terms of energy, greens powders also provide a wide range of health benefits. Most formulas provide consumers with essential vitamins and minerals for optimum health. They will contain ingredients that support the immune system, aid the digestive process, and push toxins from the body.

If you choose the right greens powder (one that contains potent ingredients that are sufficiently dosed), it will also provide more specific health benefits, such as increased muscle strength, increased heart health, better sleep, and reduced anxiety.

Green Tea

Replacing coffee with green tea is common because green tea is not only a hot beverage that mimics the feeling of having a coffee but because it also contains a small amount of caffeine, so people consume it in the hopes that it will provide them with the same energy rush as coffee does.

Although green tea does have a small amount of caffeine in it, it creates a long-lasting energy boost which is obviously much better than the short and intense energy rush that coffee provides.

However, it’s not only energy levels that increase when you consume green tea – it has a wide list of benefits associated with it!

Green tea contains natural antioxidants that protect the cells from radical damage, boosts metabolism (aiding with fat loss), it may prevent type 2 diabetes, lower cholesterol, and reduce signs of aging.

Maca Latte

Firstly, when I say latte in this article, I’m not talking about adding coffee to create a latte, I’m simply talking about mixing an ingredient with milk to create a latte. Obviously, if you normally have a latte with coffee, then this will be a great replacement because it’ll taste so similar.

Maca is a powerful root found in Peru, and you can find it in powdered form both online and in health stores. It not only increases energy levels, but also fights free radicals, reduces blood pressure, improves mood, increases fertility, and increases libido.

Maca root is suitable for and provides impressive benefits for both men and women. Bonus: it tastes great!

Golden Latte

Once again, don’t panic, a golden latte doesn’t contain coffee like you might expect a latte to!

Instead, a golden latte is simply turmeric added to hot milk. Turmeric originates from Vedic culture in India and has been used for over 4000 years – it’s said to be one of the most powerful ingredients on the planet.

It’s a powerful anti-inflammatory, it boosts the mood and reduces anxiety, boosts energy levels, protects cells from radical damage, lowers the risk of heart disease, and helps to reduce signs of aging.

Hot Cacao

Firstly, cacao and cocoa, although similar, are different. Cocoa is produced by the cacao bean being processed at a high temperature, with additives added to it.

cacao raw powder from the cacao bean, so it contains all the nutrients of the bean and the cacao seed.

Cacao powder is a great replacement for coffee because it provides a wide range of benefits, but at the same time still tastes similar to coffee, although it can be slightly bitter.

Cacao increases energy levels in a steady and healthy way, it reduces inflammation, supports the digestive system, protects the body from radical damage, and lowers blood pressure.

Ready To Replace The Jitters With Something Better?

Now that you know about some of the best coffee replacements, it’s time to ask yourself – are you ready to get rid of the jitters and anxiety and make way for a beneficial go-to beverage?

If you’re tempted to go down the super greens route (the best replacement in my opinion!), be sure to check out my super greens reviews and make sure that you choose a powder wisely.

Good luck reducing the cups of coffee and increasing your health and wellbeing!

I have never struggled with alcohol in my life.

Going without alcohol for a month is really easy for me. So, anybody who knows me would probably wonder why I am stopping drinking alcohol altogether.

Actually, I have never been a great drinker.

During my late teens and university years, I was nicknamed the “chunder king” (short for Chunder Loo rhyming slang for spew) by one of my best mates from home.

Nights out partying would end up with me being violently sick, not just once but normally three to four times within an hour. Not a pleasant feeling even though friends found it amusing.

After a few evenings out with expat friends in Malaysia and feeling really groggy the next day, I decided I would quit drinking alcohol. I will explain in much more detail why but first let me talk about my relationship with alcohol.

Photo by Lifehacker Guy

Early Years Experimenting With Alcohol

I have never been a beer drinker, I still sort of blaming my Dad as he used to make his own beer when I was a kid.

Now we're not talking about the fancy home craft brewing kits you see these days (check out Amazon for some examples). In those days it was a very basic, 40-pint metal bowl and wooden stirring spoon over the kitchen hob.

We would always know when he was making a 40-pint tub of beer as the kitchen floor would be completely sticky from the hops spilled on the floor.

I would joke that I could do a Michael Jackson impression from beat it as it was really that sticky!

So whenever I went out for drinks with mates knowing what to drink was never straightforward. I mostly went for sweet-tasting drinks that really didn’t taste alcohol – I really enjoyed the alcopops period. You remember them, Two Dogs and Hooch.

A few of these and you soon couldn’t feel your teeth!

During my teenage years when most kids are experimenting with alcohol, I was very rarely drunk. This was mostly because I was a dedicated runner and triathlete until Chronic Fatigue Syndrome knocked me for six and affected my health.

Later in my working life, I tended to stick to spirits with soft drinks, it could be vodka or Jack Daniels. JD coke eventually becomes my alcoholic beverage of choice. Although I was also partial to Mojito and the odd Pina Colada (I know!).

Benefits of quitting alcohol

There are some really compelling reasons for giving up alcohol. Deep down we probably know most of the reasons why it makes sense to stop, or at least significantly reduce drinking.

I found the seven most effective reasons why I should stop.

When looking at this list of benefits it’s really easy to see why everyone should consider quitting for at least one month, if not longer.

Quitting Social Drinking Easy?

One thing is for sure if you quit drinking your social life does change.

I am not going to deny that it's easy, in some cases as it really depends on your social circle of friends.

It’s easier living in Malaysia to quit drinking that’s for sure. Okay so Malaysia is a Muslim country and alcohol is not cheap like its neighbor Thailand, but it’s not as simple as that.

Let me explain.

I am a British guy and we are known around the world for our drinking culture (or lack of in some cases). Since being old enough to drink I have never been a fan of feeling pressured to drink alcohol.

In my experience, when in the UK a lot of times this is mostly the case.

You just have to go to one of the big British towns in the UK to see it.

I am from Bournemouth and the town looks a mess late at night at the weekend. Most of my friends who still live in Bournemouth rarely go into town during the evening mainly for this reason.

[This scene is from New Year in Manchester, which made the news and was turned into many memes]

You would very unlikely see this in Malaysia.

In Malaysia, it’s really easy to go out in the evening and just enjoy great food and non-alcoholic drinks. And so this makes it way easier to quit drinking.

The only caveat is that the lad's night out with fellow expats in Malaysia I have unfortunately had to stop going to. Not drinking alcohol on these nights would be too much hard work as the focal point of the evening is drinking.

Why did I use to drink?

I thought this was an interesting question to ask. On the surface seems like an obvious answer, to enjoy the effects of being a bit or quite drunk.

But, I believe there is more to it than this.

Often drinking is to fit in with your peers, to feel comfortable, and to give Dutch courage. (I will have to ask my Dutch friends why this is the case!).

I have never been that bothered about being in the gang, the cool gang who drink or smoke behind the bike sheds. So, I don’t believe I drank alcohol because of this.

Sometimes though I drink for confidence which may surprise some people as I don’t appear to be shy or introverted. Actually I believe I am an ambivert, which is a mixture of extrovert and introvert.

For years I never enjoyed the taste of alcohol but since I had discovered Jack Daniels and Coke that’s changed.

I have to admit I enjoy the taste, even the newer flavors Jack Daniels honey and even Fire.

Of course, there is the feeling of being merry, a little drunk. The funny thing is that rarely did I find that alcohol relaxed me.

Yes, I did feel a little merry but it could soon progress to the drunk stage if I got carried away. Then I would be back to square one, the next day feeling regret and unhappy about another unproductive, wasted day.

Feedback from Family and Friends

It’s been over 6 weeks now since I stopped drinking alcohol and everyone has been supportive.

I think most friends know about my blog and my attempts to make improvements in my life, to try different things and see what works for me.

Anyone who finds it unusual and doesn’t get why I am not drinking, then I believe won’t understand the why of what I am trying to do. Either that or likes their alcohol and couldn’t ever imagine giving it up!

Unfortunately, some “friends” may not necessarily like the new you. I do think that if drinking alcohol was the only binding part of the friendship that it's a fairly weak bond, eh?

When arranging to meet in the evening with friends I do point out in advance that I have stopped drinking. This heads-up means that the venue can be changed if need be and that there is no need to have the conversation of why I am likely drinking tea or water.

Bottom line: Will I stop forever?

To be honest I am not sure at this stage.

I really like the fact I never wake up with a hangover. I feel more alert and have no excuses as to why I shouldn’t be productive – other than being tired from possibly the kids waking me up during the night.

So, whilst I am on my 90-day fat-belly challenge I won’t be drinking as I really want to get in shape and lose fat.

I feel much, much better since quitting alcohol and so will continue the tea and odd soft drink for the time being.