{"id":19177,"date":"2019-12-02T10:19:58","date_gmt":"2019-12-02T10:19:58","guid":{"rendered":"https:\/\/research.reading.ac.uk\/research-blog\/?p=19177"},"modified":"2021-11-03T13:42:15","modified_gmt":"2021-11-03T13:42:15","slug":"dopamine-fasting-an-expert-reviews-the-latest-craze-in-silicon-valley","status":"publish","type":"post","link":"https:\/\/research.reading.ac.uk\/research-blog\/2019\/12\/02\/dopamine-fasting-an-expert-reviews-the-latest-craze-in-silicon-valley\/","title":{"rendered":"Dopamine fasting: an expert reviews the latest craze in Silicon Valley"},"content":{"rendered":"

Dr Ciara McCabe, our specialist on the brain’s reward system, looks at the latest craze for ‘dopamine fasting’ and separates fact from fiction in a new post for The Conversation<\/a>.<\/strong><\/p>\n

\"\"<\/p>\n

<\/p>\n

It\u2019s the latest fad in Silicon Valley. By reducing the brain\u2019s feel-good chemical known as dopamine \u2013 cutting back on things like food, sex, alcohol, social media and technology \u2013\u00a0followers believe<\/a>\u00a0that they\u00a0can \u201creset\u201d the brain<\/a>\u00a0to be more effective and appreciate simple things more easily. Some even go so far as avoiding all social activities, and even eye contact.<\/p>\n

The exercise, dubbed \u201cdopamine fasting\u201d by San Francisco psychologist\u00a0Dr Cameron Sepah<\/a>, is now getting increasing international attention. But what exactly is it? And does it work? As someone who studies the brain\u2019s reward system, I\u2019d like to share my knowledge with you.<\/p>\n

Dopamine is a neurotransmitter \u2013 a chemical messenger\u00a0produced in the brain<\/a>. It is sent around the brain conveying signals related to functions such as motor control, memory, arousal and reward processing. For example, too little dopamine can result in disorders like\u00a0Parkinson\u2019s Disease<\/a>, involving symptoms of muscle rigidity, tremors and changes in speech and gait. One of the treatments for Parkinson\u2019s is\u00a0the drug L-DOPA<\/a>, which can cross the blood-brain barrier and be converted into dopamine to help ease the symptoms.<\/p>\n

Dopamine is also important in the reward system in the brain. It is activated by primary rewards like food, sex and drugs. Importantly, the brain\u2019s reward system can \u201clearn\u201d over time \u2013 cues in our environment that we associate with potential rewards can increase the activity of dopamine even in the absence of an actual reward. So just being in a sweet shop and thinking about sweets can activate our brain\u2019s dopamine.<\/p>\n

This expectation and anticipation of rewards is called the \u201cwanting\u201d in neuroscience language. As one of the main symptoms of depression is\u00a0\u201canhedonia\u201d<\/a>\u00a0\u2013 the lack of wanting, interest and pleasure in normally rewarding experiences \u2013 dysfunctional dopamine regulation has also\u00a0been linked to this disorder<\/a>. Some treatments for depression, such as\u00a0the drug bupropion<\/a>, are designed to increase dopamine levels in the brain.<\/p>\n

So, given the important role of dopamine in vital functions in the human brain, why would we want to fast from it? The idea of dopamine fasting is based on the knowledge that dopamine\u00a0is involved<\/a>\u00a0in unhealthy addictive behaviours.<\/p>\n

As described, dopamine underpins wanting. For instance, a drug addict may say they no longer want to take drugs. But when in certain places where drug-related cues are present, the brain\u2019s wanting system kicks in and addicts are overcome with strong urges to take the drug. Dopamine fasters believe that they can reduce desires and craving for unhealthy and even unwanted behaviours by reducing dopamine.<\/p>\n

Does it work?<\/strong><\/p>\n

First we need to be clear, it is certainly not advisable, even if we could, to reduce the amount of dopamine in the brain as\u00a0we need it for everyday normal functions<\/a>. Further, simply banning a particular reward, like social media, isn\u2019t going to reduce the levels of dopamine per se, but rather it can help reduce the stimulation of dopamine.<\/p>\n

Therefore it is possible to reduce the amount of dopamine activity. But the key to doing this is to reduce our exposure to the triggers associated with the rewards that initiate the wanting for the rewards in the first place. After all, it is these cues that initiate the craving and the desires to engage in behaviours that help us get the rewards. Thus just cutting out rewards doesn\u2019t necessarily stop the brain from making us crave them \u2013 activating dopamine.<\/p>\n

However, that this would \u201creset the brain\u201d is not really correct \u2013 there is no way of even knowing what the baseline is. So from a neuroscience perspective, this is nonsense for the time being.<\/p>\n

If you find that you want to cut down on what you feel are unhealthy behaviours, such as spending too much time on social media or overeating, then you could start by reducing your exposure to the environmental cues that trigger the desires to carry out the unhealthy behaviours.<\/p>\n

For example, if you go on your phone too much in the evenings when you are alone, try turning off the notifications sounds. This way dopamine is not being activated by the cues and therefore not signalling the urges to pick up the phone. And if you think you drink too much alcohol \u2013 ending up in bars with work colleagues most nights of the week \u2013 try to go somewhere else in the evenings, such as the cinema.<\/p>\n

The\u00a0symptoms of unhealthy behaviours<\/a>\u00a0are similar to the signs of substance abuse. These might include spending the majority of the time engaging in the behaviour, continuing the behaviour despite physical and\/or mental harm, having trouble cutting back despite wanting to stop and neglecting work, school or family. You may even experience symptoms of withdrawal (for example, depression, irritability) when trying to stop.<\/p>\n

In these instances, you may want to think about removing the cues that stimulate your dopamine neurons \u2013 a sort of dopamine fasting.<\/p>\n

This post first appeared on The Conversation, 29 November 2019. Dr Ciara McCabe is an Associate Professor of Neuroscience in the University of Reading’s Department of Psychology<\/a> and Director of the Neuroimaging of Reward Group<\/a>. Dr McCabe\u2019s main interests are in human reward dysfunction in both adult and adolescent depression. She also examines the effects of antidepressant treatments on the neural response to reward.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Dr Ciara McCabe, our specialist on the brain’s reward system, looks at the latest craze for ‘dopamine fasting’ and separates fact from fiction in a new post for The Conversation.<\/p>\n","protected":false},"author":127,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"__cvm_playback_settings":[],"__cvm_video_id":"","footnotes":""},"categories":[1785],"tags":[622,1298],"class_list":["post-19177","post","type-post","status-publish","format-standard","hentry","category-agriculture-food-and-health","tag-neuroscience","tag-psychology-and-clinical-language-sciences"],"acf":[],"yoast_head":"\nDopamine fasting: an expert reviews the latest craze in Silicon Valley - Connecting Research<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/research.reading.ac.uk\/research-blog\/2019\/12\/02\/dopamine-fasting-an-expert-reviews-the-latest-craze-in-silicon-valley\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dopamine fasting: an expert reviews the latest craze in Silicon Valley - 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