Low dopamine levels can lead to a lack of motivation, fatigue, addictive behavior, mood swings, and memory loss. Learn how to increase dopamine naturally.

Dopamine is a major neurotransmitter that’s a key factor in motivation, productivity, and focus. It provides your zest for life.

Unfortunately, lifestyle habits, diet, and illness can deplete dopamine levels, draining the joy out of life. If you feel that you aren’t living your life to its fullest, a low dopamine level may be the reason.

Fortunately, there are many ways you can increase dopamine naturally.

Often called the “motivation molecule,” dopamine provides the drive and focus you need to be productive. It is involved with attention span, focus, follow-through, motivation, and the ability to experience pleasure.

Dopamine: The Motivation Molecule
Dopamine boosts our drive, focus, and concentration. It enables us to plan ahead and resist impulses so we can achieve our goals. It gives us that “I did it!” lift when we accomplish what we set out to do. It makes us competitive and provides the thrill of the chase in all aspects of life — business, sports, and love. Dopamine oversees our pleasure-reward system. It allows us to have feelings of enjoyment, bliss, and even euphoria. Low levels of dopamine- unfocused, unmotivated, lethargic, and depressed.

Dopamine Deficiency Symptoms
People low in dopamine lack a zest for life. They exhibit low energy and motivation, and symptoms are similar to those of depression, and often rely on caffeine, sugar, or stimulants to get through the day. They can also boost their levels with drugs, shopping, video games, online porn, sex, power, or gambling.

Nicotine increases it by 200%, cocaine 400%, and amphetamines a jaw-dropping 1,000%.

Few people realize that they are “self-medicating” to get a dopamine boost when they engage in potentially addictive and self-destructive behaviours.
Fortunately, you don’t have to resort to “sex, drugs, and rock ‘n’ roll” to boost your dopamine levels.

Dopamine deficiency symptoms:
Lack of motivation, fatigue, apathy, procrastination, inability to feel pleasure, low libido, sleep problems, mood swings, hopelessness, memory loss, and inability to concentrate.

How to Increase Dopamine Naturally
Make the changes within the brain so that:
•    more dopamine is being made
•    dopamine breakdown is slowing down
•    more dopamine is being recirculated
•    more dopamine receptors are being created
•    existing dopamine receptors are working better

Foods That Increase Dopamine
Dopamine is made from the amino acid tyrosine. Eating a diet high in tyrosine will ensure you’ve have the basic building blocks needed for dopamine production. Here’s a list of tyrosine-rich foods:

•    all animal products, almonds, apples, avocado, bananas, beetroot, chocolate, coffee, fava beans, green leafy vegetables, green tea, lima beans, oatmeal, sea vegetables, sesame and pumpkin seeds, turmeric, watermelon, wheat germ.

Foods high in natural probiotics such as yogurt, kefir, and raw sauerkraut can also increase natural dopamine production. The health of your intestinal flora impacts your production of neurotransmitters. An overabundance of bad bacteria leaves toxic by -products called lipopolysaccharides which lower levels of dopamine. Sugar has been found to boost dopamine but this is a temporary boost.

Dopamine Supplements
•    Curcumin is the active ingredient in the spice turmeric. Curcumin has also been found to alleviate obsessive actions and improve memory loss because of its ability to increase dopamine levels.

•    Ginkgo biloba is traditionally used for a variety of brain-related problems such as poor concentration, forgetfulness, headaches, fatigue, mental confusion, depression, and anxiety.

•    L-theanine is a found in green tea which increases levels of dopamine, and improves recall, learning, and positive mood. Boost dopamine with theanine supplements or by drinking 3 cups of green tea per day.

•    L-tyrosine, the precursor to dopamine, taking acetyl-l-tyrosine which is a more absorbable form that readily crosses the blood-brain barrier.

•    Phosphatidylserine acts as your brain’s “gatekeeper,” regulating nutrients and waste, in and out of your brain. It can increase dopamine levels and improve memory, concentration, learning, and ADHD.

Boost Dopamine with Exercise
Physical exercise is one of the best things you can do for your brain. It boosts the production of new brain cells, slows down brain cell ageing, and improves the flow of nutrients to the brain. It can also increase your levels of dopamine and the other “feel good” neurotransmitters serotonin and norepinephrine.

Running, taking walks, or doing gentle, no-impact exercises like yoga, tai chi, or qi gong all provide powerful mind-body benefits.

Enjoy Music to Get Dopamine Flowing
Listening to music can cause release of dopamine. Brain scans show that the brain’s pleasure centre lights up when listening to music similarly to when we eat, make love, or take drugs.

Boost Dopamine with Touch
All kinds of pleasurable touch increase dopamine. A therapeutic massage increases dopamine and serotonin and reduces the stress hormone cortisol. Stroking your dog can give both you and your pet a boost of dopamine and a slew of other feel-good brain chemicals.

Increase Dopamine with Meditation
Regular meditators experience an enhanced ability to learn, increased creativity, and deep relaxation. It’s been shown that meditation increases dopamine, improving focus and concentration.

Crafting hobbies of all kinds — knitting, quilting, sewing, drawing, photography, woodworking, and home repair — focus the brain similarly to meditation. These activities increase dopamine, ward off depression, and protect against brain ageing.

The Role of Dopamine and Sleep
Research has found that dopamine plays a bigger role in sleep regulation than previously believed. It controls the production of the sleep hormone melatonin. Research suggests that lack of sleep may reduce the number of dopamine receptors.

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