​My 2025 Book Of The Year:​

The best mental health book I read this year was Dopamine Nation. It breaks down why we chase pleasure, how addictions/vices form, and how balancing pain and reward can reset our brains. It’s practical and actually a page turner. I'm not a good reader & I read it twice bc it was so interesting.

2 Takeaways from the book:

This book is the most practical, honest, and biologically grounded book I’ve read on why we chase certain behaviors and why stopping feels so impossible. It busts all the dumb myths around dopamine circulating social media as well.

Below are two principles I think everyone needs to have an understanding on:

1. The Pain–Pleasure Seesaw

Dr. Lembke uses a simple image to explain a very complex neurobiological processes: Your brain has a homeostatic dopamine system. Simply, your brain is always pursuing a form of "balance".

Imagine a seesaw. Pleasure sits on one side. Pain sits on the other. Under normal conditions, the seesaw stays balanced through tiny, moment-to-moment dopamine adjustments.

But when you engage in high-dopamine behaviors (porn, alcohol, shopping, binge eating, social media), the brain receives a rapid spike in dopamine. Thus making pleasure side "of the see-saw" slam downward (Interestingly enough, this is what scientifically is happening during a craving).

For your brain to restore homeostasis, the brain compensates by:

• Downregulating dopamine receptors
• Decreasing baseline dopamine levels
• Increasing pain-signaling pathways

This is called opponent-process functioning, and it is the foundation of EVERY compulsive behavior (i.e. Every vice).

What it means practically: After the dopamine surge, the seesaw rebounds sharply in the opposite direction. You feel:

• Irritable
• Tired/Tense
• Anxious
• Restless
• Numb
• Unmotivated

So you reach back for the same behavior to feel better… which throws the seesaw again… which deepens the rebound… and over time your brain requires more stimulation simply to feel normal.

This is why addictions are not weakness, they are forms of neuroadaptation.

Reflection question from Principle #1: Ask yourself: Where in my life have I unintentionally trained my brain to depend on artificial dopamine to regulate my emotions?

Even becoming aware of the "seesaw" is was empowering for me.

2. Dopamine Fasting (Letting the Seesaw Rebalance)

Call it what you want to call it but giving your brain the scientific process of giving your reward system enough time without stimulation for dopamine receptors to regenerate and for baseline pleasure-pain equilibrium to restore is something we should incorporate on a weekly, monthly, yearly basis.

When you step back from a bad habbit here's what happens:

• Neuroreceptor upregulation
• Increased sensitivity to natural rewards
• Decreased compulsive drive
• Reduced anxiety and irritability
• Clearer emotional signaling

The discomfort you feel at first is exactly how you know your brain is healing.

Potential Application: Pick ONE habit. Remove it for 24 hours. Notice your internal response. The craving you might feel is a signal on dopamine dependence.

3-Journal Prompts:

Prompt 1:

Where in my life have I been relying on dopamine spikes to cope with stress, boredom, loneliness, or overwhelm?

Prompt 2:

What behavior would I choose to fast from for 24 hours if I were being fully honest with myself?

Prompt 3:

How would my relationships, work, and mental health change if my brain operated from balance instead of craving?

Why This Matters for you...

When your dopamine system is dysregulated, it impacts everything: Productivity. Patience. Motivation. Confidence. Emotional stability. Relationships.

Most men are not struggling because they lack discipline. They’re struggling because their nervous system is overstimulated and under-recovered.

Have a great thanksgiving break,

Zach

Mental Health 4 Men Marathon Begins in:

​

In 20 Days My buddy Blake and I are running a marathon to raise awareness for men's mental health -- and inviting you to participate! If you complete the challenge we will mail you a free t-shirt (potential design below).

How to Compete:

1. Run 6+ miles between Dec 19-21 (upload to strave or send us the run)
2. Be a subscriber of the MH4M newsletter
3. Share a link of the newsletter on your Social Media

(Send me an email after you do all 3 with your t-shirt size and we'll get them mailed to you!)