Great post on X about dopamine resetting. 10 days into no faping so it came (no pun intended haha) at a great time.
Problem I have is I’m self-employed, work from a laptop, and have to do a lot of dopaminergic tasks. Here is my typical day:
- Fasted AM cardio (75% time with podcast)
- Around 6hrs working on projects and consuming course content online to improve skillset. This can involve a fair bit of tab switching but I try and keep it to a min.
- 1hr spent on socials trying to network.
- 2hr finding prospects on Instagram, a lot of time spent going through accounts and qualifying people.
I know that's a lot of screen time but I’m at a point in my career where I can’t really do less.
I try and have regular breaks throughout the day and AM, Midday, and PM sun. I use flux in the evenings. Minimalist phone app, greyscale, all that shit.
I’ve cut out cheap dopamine a lot in the past month when i take breaks and cooking etc (can still do much more though) and then even just 10 days into the no fap I feel like I’m feeling the benefits, I can better manage complex projects and don't get overwhelmed as easily.
I hate doing the socials and scrolling but it needs to be done. I will try and outsource as much as I can to a VA when I’m in a position to do so but until then do you have any advice for me?
If I still implement everything that i realistically can from your post but still do the above, how effective will this reset be? Am I best trying to do an intense 2-3 days fast and basically staring at a wall the whole time?
I have a lot of ADHD like symptoms and I'm hoping they're all caused by some bad dopaminergic habits and they can all be reversed.
If you block bluelight that'll be a huge win for your dopamine reset.
If you can do a 2-3 day fast, i wouldn't stare at a wall. I'd be outside most of the day soaking up as much healing sun as possible.
Like Abud, Grimhood, and Dr Jack Kruse mention, LIGHT is one of the most important factors when it comes to dopaminergic function.
You should also look into 9-me-bc. It requires doctor supervision because you cannot combine it with stimulants, must use a safe dose, and it also makes you more sensitive to UV rays from the sun. But my god does it work like MAGIC for restoring dopaminergic neurons/upregulating receptors.
This one's trickier. It will depend a lot on your current neurochemistry.
The most advanced biohackers use potent, reversible MAOIs, but this is of course very risky and requires doctor supervision + impeccable discipline and knowledge.
Generally, something like polygala, kanna, sabroxy, tribugen, & NA semax or adamax is an ok starting point. How much of ea depends on you. Some people are more low dopamine, some are more low NE, some are more low serotonin. Or too high of each. So really, this requires personal consultation and lots of experimentation to dial. Could take months/years. GABA/glutamate is A LOT more straight forward because they are yin/yang. Directly oppositional neurotransmitters and 99% of imbalances are too high glutamate, too low gaba.
Family member dealing with Post-SSRI Gut Dysbiosis (withdrawal) manifesting as daily diarrhea. Few weeks off of medication. BSO has provided some relief as well as digestive enzymes at meals. Already using Apple Cider Vinegar, high fiber, and recommended them to add in the Tri-Butyrin. Protocol BPC caps deliver this week.
I understand this is complex and may take some time to resolve but was looking for your recommendation on other supplements I could suggest and the upper limit of how high someone can push the BSO without concern. Any worthy supps and/or guidance on upper limit with BSO? Thank you!
Would be similar to the protocol for any adult looking to live a healthy/anti-aging lifestyle:
1) Morning/Mid Day/Evening sun exposure (10/20/10 mins MINIMUM, more=better)
2) Zone 2 cardio min 30 minutes 5x weekly
3) Blue light blockers on phone, tv & computer. Smart/circadian bulbs to switch to warm light in evening, red light at night. Optional:blue block glasses.
4) Micronutrients covered through diet, high omega 3s
5) black seed oil, gingko, bacopa, lion's mane supplementation. perhaps some 7,8-dhf as well for more neurogenesis
6) healthy body composition, insulin sensitivity and bloodwork
Fwiw I got mine to lift 3x weekly with a set of adjustable dumbbells and bench doing whole body basic stuff.
My dad lost 30lbs and has no idea what a macro even is.
I would assume BTB will suggest cardio, weights, eating a nutrient dense diet, proper sleep hygiene, no alcohol/smoking before getting into supplements/HRT
They’ve accepted weights as part of their life now which I’m ecstatic about. I want to get them to do a proper blood panel and get on HRT, one step at a time
I’m following your ppl protocol w the 30 mins of zone 2. My question was for compounds do you strictly do 8-12 reps and isolations 15-20? So for example on incline db 8-12 reps and lateral raises 15-20?
Generally yes, but I'm also for throwing in some heavier isolations too. For example, when I hit a lateral raise plateu, I might bump the weight up to where I can only get 8 reps. Then I will make it my goal to be able to do 15-20 reps of that weight by adding 1-2 reps to it every week.
3 days per week, never back to back, I’ve been mixing a Ramp B4 in with some preworkout for my zone 2. Really brings my mood/motivation up. Ok to use it this way?
I’m currently fasting through the weekends. First weekend was a 20 hr, next weekend a 28 hr, now trying for a 60 hr. Are weekly fasts sustainable? If so, what length? And how to preserve muscle mass?
If I will do 300 cals/day surplus for lets say 2 months how much of those extra 18k calories will be converted to fat, aproximately, while obviously working out hard, 1-1,5g of protein, metabolicly healthy person, do cardio etc?
I actually plan to do this slight surplus bulk (200-300/day) for about 9 months after cutting 3 months, now 9,5% BF (visible 6pack)
Do you think its a good idea or how would you approach long term bulking while minimazing the fat gain as low as possible during the bulk?
Would you recommend discussing exogenous DHT with their doctor to someone who is about to start TRT under doctor supervision? I think there is a good way for me to take this. You mentioned that exogenous DHT has its pros and cons. I would be very grateful if you could also inform us about the drawbacks of raising DHT to high levels :).
Drawbacks are so minor. You'll have maybe slightly worse lipid parameters, slightly more oxidation (aging). Not aware of any other drawbacks. I personally feel the benefits outweigh the minor drawbacks by 100fold
I am 21 days into no PMO. Been back and forth with trying to quit the P for a couple years now and have had success but seem to always eventually find myself back to it. Any thoughts on anything that will help this process ? Not looking for a short cut, I understand the only way out is through and putting in the time. Just figured if there is way why not optimize. I have experienced some Anhedonia and related side effects so far. Mostly feeling dull, low energy, brain fog, low libido. I didn’t realize this was a thing until I read into others experiencing the same. Side note I have been doing oral bpc for about a month and started agmatine about a week ago. Saw some back and forth online that these could cause the symptoms I am experiencing but I am inclined to think it’s the no PMO journey. Also curious your thoughts on sex during this process. Seems like the internet is split on it.
Doing a decent job on the lifestyle side. Hitting morning runs 5 days a week which gives me sun and 30min cardio. Lifting/cross fit 3/4 days a week as well. Eat pretty clean (beef/chicken/seafood, rice/potatoes/broccoli, fruit/honey, raw dairy/greek yogurt).
Regularly taking the following:
- magnesium glycinate and taurate for sleep.
- glycine and taurine 3/4 times a week for sleep as well.
If you look into the dopaminergic studies, BPC is likely one of the best thing for repairing addiction brain and resolving anhedonia. I'm pretty sure all people who claim BPC gave them anhedonia are addicts. BPC regulates dopamine in a way that works both ways: if it's too low, it brings it up, if it's too high it brings it down. This is why people can't get a buzz from their adderall on BPC and their other addictions aren't as enjoyable either.
Sex is great while recovering IMO. If you can have it do it. however, if you think about porn at all during the sex then you're basically doing the same thing as watching porn and masturbating so you might want to avoid if you aren't ready to have sex normally yet.
Everything you are experiencing is part of the process. It could last for 3 months. Possibly 4. With everything you're taking it or doing, I expect you to get better sooner than that though.
The week prior that I had a question about my body breaking down protein probably because it can't deal with the deficit and not enough carbs. I calculated that I lost on average 0.8 kg per week, so I suspect I'm correct with not being in a much bigger deficit than planned. Anyways, adding more carb helped this issue, only had that bad small on 1 training since. Thanks for that.
The problem I face now with more carbs (only rice (broth) and potatoes really) is that I started to fart again and smell from my armpits. That was not the case during paleo/keto, so wondering if that's more of a transition period or anything I can do? It's not the end of the world, I can start using deodorant more.. but lots of farting may mean something is off?
I take bpc orally daily and need less wipers so something improved regarding my gut health but not sure how would be it at 'supreme gut health' as you mentioned in your day of a life article.
Ah - didn't see it because it was a comment on someone else's question
Zinc oxide based sunscreens are definitely useful if you're going to be out in the sun longer than your skin can handle. More tan = more exposure without getting burned. It's only getting burned that damages/ages the skin. Sunrises and sunsets are literally anti-aging btw (redlight & infrared)
I'd just use a natural deodorant and not worry about it too much. The gas is from the potatoes I'd imagine. Give it a few weeks and if you still get gas then you need to probably take them out for a little bit. You may have a gut bacteria imbalance. Usually a 2 day fast, reintroduction of some probiotics in reasonable amounts and some sodium butyrate supplementation will fix that.
I think I’m starting to have slight hair recession. No one else has noticed, I’ve been on mirror skin for about 4 months along with micro needling. Any down side to starting minoxidil if I’m not 100% sure my hair is actually receding?
Yeah, minoxidil can have some ugly side effects. Minoxidil also usually causes hair shedding for the first few months. Oral castor oil, topical GHK and even oral bpc (to amplify microneedling effects) are much better options
Great post on X about dopamine resetting. 10 days into no faping so it came (no pun intended haha) at a great time.
Problem I have is I’m self-employed, work from a laptop, and have to do a lot of dopaminergic tasks. Here is my typical day:
- Fasted AM cardio (75% time with podcast)
- Around 6hrs working on projects and consuming course content online to improve skillset. This can involve a fair bit of tab switching but I try and keep it to a min.
- 1hr spent on socials trying to network.
- 2hr finding prospects on Instagram, a lot of time spent going through accounts and qualifying people.
I know that's a lot of screen time but I’m at a point in my career where I can’t really do less.
I try and have regular breaks throughout the day and AM, Midday, and PM sun. I use flux in the evenings. Minimalist phone app, greyscale, all that shit.
I’ve cut out cheap dopamine a lot in the past month when i take breaks and cooking etc (can still do much more though) and then even just 10 days into the no fap I feel like I’m feeling the benefits, I can better manage complex projects and don't get overwhelmed as easily.
I hate doing the socials and scrolling but it needs to be done. I will try and outsource as much as I can to a VA when I’m in a position to do so but until then do you have any advice for me?
If I still implement everything that i realistically can from your post but still do the above, how effective will this reset be? Am I best trying to do an intense 2-3 days fast and basically staring at a wall the whole time?
I have a lot of ADHD like symptoms and I'm hoping they're all caused by some bad dopaminergic habits and they can all be reversed.
What's your thoughts?
If you block bluelight that'll be a huge win for your dopamine reset.
If you can do a 2-3 day fast, i wouldn't stare at a wall. I'd be outside most of the day soaking up as much healing sun as possible.
Like Abud, Grimhood, and Dr Jack Kruse mention, LIGHT is one of the most important factors when it comes to dopaminergic function.
You should also look into 9-me-bc. It requires doctor supervision because you cannot combine it with stimulants, must use a safe dose, and it also makes you more sensitive to UV rays from the sun. But my god does it work like MAGIC for restoring dopaminergic neurons/upregulating receptors.
Implemented your comment from last weeks Q&A on verbal fluency on GABA/glutamate balance. Definite improvements!
How to achieve high but balanced serotonin/dopamine/NE?
This one's trickier. It will depend a lot on your current neurochemistry.
The most advanced biohackers use potent, reversible MAOIs, but this is of course very risky and requires doctor supervision + impeccable discipline and knowledge.
Generally, something like polygala, kanna, sabroxy, tribugen, & NA semax or adamax is an ok starting point. How much of ea depends on you. Some people are more low dopamine, some are more low NE, some are more low serotonin. Or too high of each. So really, this requires personal consultation and lots of experimentation to dial. Could take months/years. GABA/glutamate is A LOT more straight forward because they are yin/yang. Directly oppositional neurotransmitters and 99% of imbalances are too high glutamate, too low gaba.
Family member dealing with Post-SSRI Gut Dysbiosis (withdrawal) manifesting as daily diarrhea. Few weeks off of medication. BSO has provided some relief as well as digestive enzymes at meals. Already using Apple Cider Vinegar, high fiber, and recommended them to add in the Tri-Butyrin. Protocol BPC caps deliver this week.
I understand this is complex and may take some time to resolve but was looking for your recommendation on other supplements I could suggest and the upper limit of how high someone can push the BSO without concern. Any worthy supps and/or guidance on upper limit with BSO? Thank you!
BSO you cannot really overdue, but there really aren't benefits past 3 tbsp a day in my experience
Is a 2 or 3 day fast possible? This is really good for resetting the balance of bacteria.
I also think that there is probably regular intake of trigger foods, so it would be a good idea to elimination diet.
Curious what you think would be a good basic protocol for parents in their 60’s to reduce cognitive decline and improve overall health. Thanks!
Would be similar to the protocol for any adult looking to live a healthy/anti-aging lifestyle:
1) Morning/Mid Day/Evening sun exposure (10/20/10 mins MINIMUM, more=better)
2) Zone 2 cardio min 30 minutes 5x weekly
3) Blue light blockers on phone, tv & computer. Smart/circadian bulbs to switch to warm light in evening, red light at night. Optional:blue block glasses.
4) Micronutrients covered through diet, high omega 3s
5) black seed oil, gingko, bacopa, lion's mane supplementation. perhaps some 7,8-dhf as well for more neurogenesis
6) healthy body composition, insulin sensitivity and bloodwork
Can you suggest some circadian bulbs, amazon has overwhelming number of lights, not sure which one is preferred by those community
Commenting to follow
Fwiw I got mine to lift 3x weekly with a set of adjustable dumbbells and bench doing whole body basic stuff.
My dad lost 30lbs and has no idea what a macro even is.
I would assume BTB will suggest cardio, weights, eating a nutrient dense diet, proper sleep hygiene, no alcohol/smoking before getting into supplements/HRT
Yeah, I bet cardio is a big one. I would love to see how things change as they get into their 70s and 80s if anything.
They’ve accepted weights as part of their life now which I’m ecstatic about. I want to get them to do a proper blood panel and get on HRT, one step at a time
Fighting hair loss.
Added this GHK-cu product recently (https://maneup.us/products/scalpjuce%E2%84%A2-copper-peptide-hair-growth-formula) and have been noticing a massive increase in hair shed.
Should I give up on GHK, or is it more likely the product’s other ingredients?
No, GHK is so good for hair growth. The shed is from the other products, probably the alcohol. Injectable ghk is the best btw
I’m following your ppl protocol w the 30 mins of zone 2. My question was for compounds do you strictly do 8-12 reps and isolations 15-20? So for example on incline db 8-12 reps and lateral raises 15-20?
Generally yes, but I'm also for throwing in some heavier isolations too. For example, when I hit a lateral raise plateu, I might bump the weight up to where I can only get 8 reps. Then I will make it my goal to be able to do 15-20 reps of that weight by adding 1-2 reps to it every week.
whats your thoughts on this product helping against heavy/toxic metals
https://thegoodinside.com/shop/product/zeolite-detox-pack
Gimmicky IMO, wouldn't waste the money
3 days per week, never back to back, I’ve been mixing a Ramp B4 in with some preworkout for my zone 2. Really brings my mood/motivation up. Ok to use it this way?
A lot of people love using it as a pre. We had to take one marketing angle (social anxiety), but it's a powerful nootropic blend with many uses.
I’m currently fasting through the weekends. First weekend was a 20 hr, next weekend a 28 hr, now trying for a 60 hr. Are weekly fasts sustainable? If so, what length? And how to preserve muscle mass?
Thank you
Is transdermal BPC 157 going to he effective and worth researching?
No, it's too big of a molecule to be absorbed transdermally.
If I will do 300 cals/day surplus for lets say 2 months how much of those extra 18k calories will be converted to fat, aproximately, while obviously working out hard, 1-1,5g of protein, metabolicly healthy person, do cardio etc?
I actually plan to do this slight surplus bulk (200-300/day) for about 9 months after cutting 3 months, now 9,5% BF (visible 6pack)
Do you think its a good idea or how would you approach long term bulking while minimazing the fat gain as low as possible during the bulk?
Would you recommend discussing exogenous DHT with their doctor to someone who is about to start TRT under doctor supervision? I think there is a good way for me to take this. You mentioned that exogenous DHT has its pros and cons. I would be very grateful if you could also inform us about the drawbacks of raising DHT to high levels :).
Drawbacks are so minor. You'll have maybe slightly worse lipid parameters, slightly more oxidation (aging). Not aware of any other drawbacks. I personally feel the benefits outweigh the minor drawbacks by 100fold
Thanks for the insight as always.
I am 21 days into no PMO. Been back and forth with trying to quit the P for a couple years now and have had success but seem to always eventually find myself back to it. Any thoughts on anything that will help this process ? Not looking for a short cut, I understand the only way out is through and putting in the time. Just figured if there is way why not optimize. I have experienced some Anhedonia and related side effects so far. Mostly feeling dull, low energy, brain fog, low libido. I didn’t realize this was a thing until I read into others experiencing the same. Side note I have been doing oral bpc for about a month and started agmatine about a week ago. Saw some back and forth online that these could cause the symptoms I am experiencing but I am inclined to think it’s the no PMO journey. Also curious your thoughts on sex during this process. Seems like the internet is split on it.
Doing a decent job on the lifestyle side. Hitting morning runs 5 days a week which gives me sun and 30min cardio. Lifting/cross fit 3/4 days a week as well. Eat pretty clean (beef/chicken/seafood, rice/potatoes/broccoli, fruit/honey, raw dairy/greek yogurt).
Regularly taking the following:
- magnesium glycinate and taurate for sleep.
- glycine and taurine 3/4 times a week for sleep as well.
- fish oil daily (cod liver + regular carlsons).
- creatine daily.
- infi B complex
If you look into the dopaminergic studies, BPC is likely one of the best thing for repairing addiction brain and resolving anhedonia. I'm pretty sure all people who claim BPC gave them anhedonia are addicts. BPC regulates dopamine in a way that works both ways: if it's too low, it brings it up, if it's too high it brings it down. This is why people can't get a buzz from their adderall on BPC and their other addictions aren't as enjoyable either.
Sex is great while recovering IMO. If you can have it do it. however, if you think about porn at all during the sex then you're basically doing the same thing as watching porn and masturbating so you might want to avoid if you aren't ready to have sex normally yet.
Everything you are experiencing is part of the process. It could last for 3 months. Possibly 4. With everything you're taking it or doing, I expect you to get better sooner than that though.
Just copy pasting these 2 questions I had for #21 and #22 if that's cool.
Would it be possible to get an answer to last week's q? https://open.substack.com/pub/thebowtiedbiohacker/p/weekly-q-and-a-21?r=eclg2&utm_campaign=comment-list-share-cta&utm_medium=web&comments=true&commentId=57153592
The week prior that I had a question about my body breaking down protein probably because it can't deal with the deficit and not enough carbs. I calculated that I lost on average 0.8 kg per week, so I suspect I'm correct with not being in a much bigger deficit than planned. Anyways, adding more carb helped this issue, only had that bad small on 1 training since. Thanks for that.
The problem I face now with more carbs (only rice (broth) and potatoes really) is that I started to fart again and smell from my armpits. That was not the case during paleo/keto, so wondering if that's more of a transition period or anything I can do? It's not the end of the world, I can start using deodorant more.. but lots of farting may mean something is off?
I take bpc orally daily and need less wipers so something improved regarding my gut health but not sure how would be it at 'supreme gut health' as you mentioned in your day of a life article.
Thanks!
Ah - didn't see it because it was a comment on someone else's question
Zinc oxide based sunscreens are definitely useful if you're going to be out in the sun longer than your skin can handle. More tan = more exposure without getting burned. It's only getting burned that damages/ages the skin. Sunrises and sunsets are literally anti-aging btw (redlight & infrared)
I'd just use a natural deodorant and not worry about it too much. The gas is from the potatoes I'd imagine. Give it a few weeks and if you still get gas then you need to probably take them out for a little bit. You may have a gut bacteria imbalance. Usually a 2 day fast, reintroduction of some probiotics in reasonable amounts and some sodium butyrate supplementation will fix that.
I think I’m starting to have slight hair recession. No one else has noticed, I’ve been on mirror skin for about 4 months along with micro needling. Any down side to starting minoxidil if I’m not 100% sure my hair is actually receding?
Yeah, minoxidil can have some ugly side effects. Minoxidil also usually causes hair shedding for the first few months. Oral castor oil, topical GHK and even oral bpc (to amplify microneedling effects) are much better options
Have an event this weekend and I want to look as lean as possible, specifically get rid of bloating and any excess water weight. Any tips?
Do 30-60 minutes of cardio today. Either fast or only eat protein. Drink lots of water and keep sodium low.
Thank you. Planned on fasting but wasn’t sure if there would be rebound effect. Will do what you listed.