The appropriate “dose” of motivation
Picture this: On a chilly Monday morning, my 5:00 alarm draws me from the cozy embrace of my slumber. As you might imagine, there’s a tiny temptation to linger despite the buzzer. But something stirs within me, a spark of motivation that nudges me out of bed to initiate my morning routine.
The momentum around my morning routine is magnetic. It imparts the same impulsive draw as flossing and brushing my teeth at night or making my breakfast matcha. And yet recently, some other pursuits have left me questioning my motivation, wondering where motivation sits in our bodies and how it (or the lack of it) impacts us. There are projects I’d like to pursue that have been eluding me for far too long. It’s frustrating. And I know I’m not alone. Who likes a rut?
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What motivates you is different than what motivates me
Motivation is a psychological state or force that drives our behavior towards a particular goal or outcome. It's not merely defined by the presence of external rewards or pressures, but how we internalize and interpret those factors. In fact, as we delve deeper into the topic of motivation, we find that people with similar external incentives often exhibit vastly different levels of achievement. This disparity (or bioindividuality) stems from the nuances of their internal framing—the values, aspirations, and personal significance they attach to those external factors. From the pursuit of achievement to the pull of social expectations, the impetus of fear to the allure of growth, motivation emerges as an intricate dance between these external and internal forces, compelling us each to take action, sustain our efforts, and steadfastly work toward our objectives for different reasons.
Since motivation has long been a central topic in psychology and neuroscience, you may wonder why I, a Functional Medicine Nutritionist, have a fascination with the topic beyond climbing out of my own rut or stagnation. Here’s what’s motivating me to explore motivation and share that exploration with you:
One of the main challenges relayed by the practitioners I train at Functional Nutrition Alliance involves what they often call client or patient “compliance.” While I regularly challenge their notions of client compliance from a clinical perspective, (hint: it’s not your fault!), their concerns make me wonder about the common disconnect between what we want and what we do.
The inertia that signifies a lack of motivation has a tangible impact on our body, much like any stress state. When we find ourselves stagnating, we may inadvertently add to our stress burden. This interplay between motivation and stress is pivotal, as a lack of motivation can perpetuate the cycle that not only contributes to our stress load, but sabotages our health outcomes. Ugh.
In keeping with my central Functional Nutrition premise that everything is connected, we are all unique, and all things matter, motivation is tied to our psychological and physical health. Motivation matters.
In the context of this discussion, let's cast aside any idea of “compliance,” self-blame, or what some might label as “extrinsic motivation” (where actions are driven by those external pressures, protocols, or prescriptions). We’ll steer clear of the shoulds, coulds, and the need to do things. Instead, I’d like to direct our attention towards the pursuits that genuinely resonate with you. I encourage you to center your attention on your own skills and abilities, and the journey of progressing step by step. This will be essential as we acknowledge the significance of what we'll refer to as “a dose of motivation.”
Start low, go slow
As a nutritionist, dosing is important to me. I often remind clients to “start low and go slow.” Yes, this might be key in clinical interventions like adding probiotic-rich foods or supplements, starting on bioidentical hormone therapies, or even consuming more fiber, so as not to introduce signs or symptoms by making too big of a dietary or lifestyle change at once. But “start low, go slow” is wise in relation to adopting any new practice.
You may have experienced how tempting it can be to dive headfirst into radical changes, expecting immediate results. But what I’ve witnessed time and again is that such drastic shifts can overwhelm the body and mind, leading to infeasible goals, untenable practices, frustrations, or even setbacks. Instead, I advocate for a measured approach that respects the body’s and mind's natural pace of adaptation. In a recent podcast interview, I was asked if I consider myself to be a “moderate” in relation to dietary and lifestyle changes because of this approach. My answer was a definitive “no.” I’m not a moderate. I understand the physiological need for specific changes to support health outcomes, but I’m also honest about building sustainable practices for long-term happiness and success. Not moderate, just realistic (with a realism that’s grounded in years of practice and witnessing clients who have tried to achieve results in every way possible).
When we “start low,” we allow the body to acclimate to changes more comfortably, reducing the risk of digestive disturbances, mood swings, discomfort, or feelings of overwhelm. And while I appreciate that we don’t always have the privilege of starting low, when we do, I suggest we take it. Starting low not only supports lasting transformation, but allows us to pay close attention to our body’s signals and responses and our mind’s challenges and objections. This self-awareness is like a homecoming—it enables us to gauge our tolerance levels and make informed decisions for ourselves. It supports empowered self-health care.
“The journey of a thousand miles begins with one step.”
Ultimately, the philosophy of “start low and go slow” is a reminder that sustainable change is a journey, not a race. Trite but true. It's about making conscious choices, being kind to ourselves, and embracing the shift from our current state to our desired state. It’s this philosophy that brings me to the two ways I want to suggest we “dose” motivation itself.
Motivation is like a Mountain
My boyfriend, Dave, is a mountain climber. His passion for mountains runs deep, with a unique ability that never fails to amaze me—he can effortlessly identify any mountain he encounters in a photograph. Like a sommelier deciphering the intricate flavors of a fine wine, or an herbalist discerning edible plants in the wild, Dave possesses the uncanny skill of visually grasping the essence of a mountain's structure. This slope or saddle, that gully or glacier.
Although he’s moved beyond the more challenging climbs of his earlier years, and has never had the opportunity to summit some of the world’s highest peaks, his fascination with mountains remains steadfast. He regularly immerses himself in tales of daring ascents. His passion has prompted me, much to my surprise, to become well versed in the realm of mountain climbing narratives, from movies and documentaries to the vast expanse of YouTube video journals.
Initially, I expected these stories to be less engaging for me. I don’t share the same profound connection to the alpine environment or the unwavering desire to conquer those peaks that Dave does. But I ultimately found myself as drawn to these stories as he was, albeit for different reasons.
As I delved into the narratives of human pursuit against towering obstacles, some common threads emerged that I’ve see reflected in the journeys of my most successful clients, patients and students over the years:
the careful preparation required to even attempt a summit
the idea of establishing base camps as temporary havens for rest, acclimatization, and strategizing
It's an approach that parallels the wisdom of taking small, measured steps towards an ultimate goal—a philosophy I've always admired because of its efficacy. It’s no surprise that the legends that reflect this approach attract us most. Anecdotes of luck are far less interesting than those of resilience, determination, and the strategic weaving of effort into achievement. These narratives resonate because they remind us that the path to triumph is paved not only with aspirations but with deliberate and persistent strides.
Another notable aspect of these tales is divergence in outcomes, even among those who share a deep-seated personal desire. Not every individual attains the summit.
This variance isn't solely determined by willpower or exertion. Instead, as with Dave's experiences, individual physical realities can dictate a distinct course, requiring an acceptance of personal limitations. And yet amidst this acceptance, there's an inherent appreciation for the accomplishments that remain feasible. So while I do not share Dave's zeal for summiting the highest peaks, I realized that the pursuit itself—the dedication, perseverance, and the growth that accompanies these endeavors—is a universal theme that inspires me in my own efforts and which I invite you to adopt, no matter what your desired pursuit might be.
Just as climbers ascend, face challenges, and strive for the peak, so do we traverse our individual landscapes, surmount obstacles, and strive for our aspirations.
Dosing Motivation with Base Camps
One of the best ways to embrace inspiration from these summiters is to adopt the idea of base camps. In mountain climbing, a base camp refers to a temporary and strategically-located site established at various altitudes along the ascent of a mountain. These camps serve as resting points, logistical hubs, and acclimatization stations for climbers.
The process known as “acclimatization” involves gradually exposing the body to higher elevations, allowing it to adapt to lower oxygen levels and reduced air pressure. Climbers follow a pattern of ascending to higher altitudes during the day before descending back to their base camp to sleep. This temporary, routine exposure to higher elevations reduces the risk of altitude-related illnesses and triggers physiological adaptations that aid in oxygen utilization and overall performance. Acclimatization may involve multiple cycles of ascending and descending over several days or weeks, depending on the altitude of the mountain and the climber’s individual response. The road from A to B is never a straight line.
Here’s how the concept of “base camps” (and a nice acronym) can support our own motivations:
B: Break Down Goals: Divide a larger goal into smaller (and smaller and smaller), more manageable milestones. These tasks should be achievable within a reasonable and narrow timeframe.
A: Achievable Actions: If you can do it today, that’s perfect. If you can’t, break it down further. Think of a pie that you’re dividing into smaller and smaller slices. Ultimately, the slices add up to the whole pie, but we want a slice we can digest.
As an example, I’ve worked with some clients who are so disenchanted with unsuccessful dietary recommendations prescribed to them in the past that they’ve, understandably, abandoned any effort to support their autoimmune or other chronic condition with changes or modifications to the food they consume. Recognizing that the dietary changes that could be supportive of their health are as far out of reach as the summit of Mount Everest, I dispel dietary theories and food rules and make one of the following types of recommendations depending on the individual:
Eat one food that came from the earth today. You choose.
Pick one meal for us to alter and trial some different options, tracking how each one feels on your energy or digestion. You choose which meal.
Change the environment in which you eat your lunch and see if that shift feels any different. Where are you eating your lunch? Where can we move this lunchtime operation?
S: Start Low, Go Slow, Build Momentum: Instead of fixating solely on the end result—whether that’s addressing your constipation, tackling brain fog, or reducing a medication; or, getting a new job, reading a book a month, or launching a podcast—direct your attention to the completion of each base camp. This cultivates a sense of accomplishment and helps to maintain motivation.
(Note: I’m doing that right now as I write this article! I don’t write in one sitting because I have to allow the ideas to germinate and “acclimatize.” Sitting with the idea may be the first “base camp.” Getting some initial words on the page may be the next. And just like going back down to the previous base camp to get acclimated, I’ll likely go back and read my initial words again and again as I work my way toward my summit, or the publication of the article on my blog).
E: Embrace Adaptability: Just as climbers adjust their plans based on weather and conditions, remain flexible in adapting your approach to changing circumstances. If you travel or make exceptions one day, it’s not the end of the journey, just a part of it.
C: Celebrate Milestones: Acknowledge the completion of each base camp with a sense of achievement. Celebrate your progress and recognize what you’ve learned.
A: Amplify Momentum: Consistent progress generates momentum, making it easier to tackle subsequent tasks and challenges. I notice if I walk each day for a week, I’m likely to do it more regularly the next week. The same goes with my writing or my tracking or any other ambition. I love momentum! It does some of the work for us.
M: Mitigate Overwhelm: The "base camps” approach reduces the risk of feeling overwhelmed by the magnitude of a larger goal.
P: Perpetuate Motivation: Each completed base camp provides a boost of motivation to keep moving forward.
So BASECAMP it. Learning to summit requires developing a new skill set that trains you to walk, breath, eat and sleep in new ways. Your personal summits are the same.
Dosing Motivation with Neurohormones
But I promised you not one but two ways to “dose” your motivation. That means I have another acronym for you to consider: DOSE. This acronym represents the neurohormones that propel our motivation: dopamine, oxytocin, serotonin, and endorphins. These signaling molecules unlock a treasure trove of insights into how our brain chemistry influences our motivation and, consequently, our journey toward our aspirations.
Neurohormones play a crucial role in transmitting information between our nerve cells and other cells in our body. Unlike typical neurotransmitters that primarily function within the confines of the nervous system, neurohormones are released into the central bloodstream, allowing them to affect distant target cells throughout the body—like our ovaries or mammary glands, if we have them.
In the context of motivation, the neurohormones dopamine, oxytocin, serotonin, and endorphins play significant roles:
Dopamine: Often referred to as the “feel-good” neurochemical, dopamine is associated with reward and pleasure. It’s released in response to rewarding experiences and contributes to feelings of motivation, satisfaction, and reinforcement(stay tuned for more on dopamine).
Oxytocin: You may know it as the “love hormone.” Oxytocin is involved in social bonding, trust, and attachment. It plays a role in fostering connections and cooperation with others, which can enhance motivation through a sense of belonging. Some of us are more likely to achieve our goals when we do it together, in partnership or community. If that’s you, embrace a hand to help you out of a rut!
Serotonin: Serotonin is linked to mood regulation and overall well-being. It can impact mood stability, anxiety, and depression. Balanced serotonin levels can maintain motivation as you move through the ups and downs of reaching each base camp.
Endorphins: These are nature’s painkillers produced by the body in response to stress or discomfort. They contribute to feelings of euphoria and relief, and can be released during exercise or moments of achievement, providing a motivation-enhancing boost.
While this may leave you stumped about how you’re actually supposed to dose this DOSE, I want to assure you that it’s easier than you might think. Let's start by exploring dopamine, one of the key components of the DOSE acronym. As noted, dopamine plays a pivotal role in motivation, pleasure, and reward. It helps with focus and attention as well as goal-directed behavior. The realm of dopamine itself might seem vast, and it is!
There's a growing wealth of knowledge, from books to research papers, on the intricacies of dopamine's influence over our behaviors and emotions. Researchers and authors have explored its role not just in motivation, but also addiction. They've unearthed fascinating insights about its impact on focus, attention, and even goal-oriented behaviors. These studies often highlight key lifestyle changes that contribute to optimizing dopamine levels. From sex to social connections, these steps have become staples in the discourse around harnessing the power of dopamine. So, while the literature might seem vast and complex, the underlying principles often converge on actionable techniques that can pave the way for greater motivation and fulfillment.
Increasing dopamine levels naturally, in ways you can influence in your every day, doesn’t have to be difficult or even divergent from what you are already doing. And it can have a significant impact on boosting your motivation and overall results. In fact, bolstering your dopamine levels naturally may be the “training” you need to even attempt that first base camp!
Below are just a handful of natural ways to enhance your dopamine production and pathways. I’ve broken these down into three different areas that can support your Functional Nutrition self-health mastery. They include lifestyle, foods and nutrients. The goal here, in keeping with our “start low, go slow” philosophy, is not to expect that you will tackle all of the items I’ve listed. I’m merely providing you with options to choose your own adventure. As you do, remember to celebrate your milestones as you perpetuate your motivation.
Lifestyle: The factors outlined below encompass broader areas of focus. If you're currently making strides in any of these aspects of self-care, you're already setting yourself up for that all-important first basecamp achievement and dosing your dopamine. If there's a particular area you're looking to amplify, consider dissecting your goal into smaller, more manageable segments to pave the way forward.
Exercise: Engaging in regular physical activity, such as aerobic exercises, strength training, and yoga, can elevate dopamine levels.
Sleep: Prioritize quality sleep to support optimal brain function and maintain balanced dopamine levels.
Sunlight: Spend time outside to get natural sunlight. This helps regulate dopamine receptors throughout the body.
Meditation: Meditation and deep breathing techniques can reduce stress and increase dopamine receptor sensitivity.
As a reminder, one of my primary reasons for exploring motivation in the first place was how a lack of motivation, or those feelings that we get when we’re stuck in a rut, can contribute to our stress load. Motivation and stress are intimately intertwined, each influencing the other in ways that reverberate throughout our bodies. When we find ourselves mired in the quicksand of demotivation, stress can seize the opportunity to tighten its grip, weaving a complex web that can impact our mental, emotional, and physical health.
Stress is not an abstract concept—it's a formidable physiological response with real consequences on our health. The pressure to perform, meet expectations, excel in various domains of life, and get to the top of that mountain as quickly as possible can activate our body's stress response, flooding it with hormones like cortisol and adrenaline. This acute stress response is an evolutionary adaptation designed to help us survive immediate threats. But when this response is triggered repeatedly by the many challenges of modern life, it can create a chronic state of heightened stress, impacting our digestive and immune systems, as well as our hormones. The broader lifestyle factors to support dopamine metabolism that are outlined above, not only help with your dopamine dose, but are also key in supporting your overall resilience to life’s stressors. But they’re big areas of life and self-care, so don’t forget to “start low and go slow” if embarking on any of those summits.
Foods: Here's where the fun begins—each of these options, savored daily, adds a dash of dopamine and fuels your motivation. If you're feeling adventurous, why not aim for a trifecta of three out of four (or go all out with four out of four!) in a smoothie?
Blueberries: Packed with antioxidants, blueberries can enhance brain function and dopamine signaling.
Cacao: Dark chocolate and raw cacao are rich in compounds that can increase dopamine release.
Green Leafy Vegetables: These are high in folate, which helps produce dopamine.
Turmeric: The active compound curcumin in turmeric can boost dopamine levels and support brain health.
Nutrients: Certain elemental building blocks play a crucial role in supporting your body's delicate dance of dopamine production and regulation. These nutrients craft the framework for your brain's motivational pathways.
Omega-3 Fatty Acids: Found in fatty fish like salmon, as well as flaxseeds and walnuts, omega-3s support your brain health and dopamine production.
Tyrosine and Phenylalanine: These amino acids (protein building blocks) are dopamine precursors. Foods like lean meats, eggs, dairy, soy products, and legumes are good sources. Choose which ones are right for you.
Magnesium: Leafy greens, nuts, seeds, and whole grains are magnesium-rich foods that support dopamine receptors.
Zinc: Foods like oysters, red meat, poultry, and beans provide zinc, which supports dopamine function.
So there you have it… two ways to “start low and go slow” to activate your motivation mojo. Remember:
BASECAMP it
DOSE it
And I assure you, you'll make your way there, or at least ascend some distance up the slopes of your personal summits, gaining a fresh perspective along the way. With this revitalized outlook on motivation, coupled with the practical tools, insights, and strategies we've delved into, approach your challenges, pursuits, and aspirations with a newfound confidence in your ability to nurture and sustain your motivations. As you navigate the rugged paths of progress, take comfort in the knowledge that you're not alone. Everyone around you (including me!) is finding our own way to advance towards our own peaks. Embrace every stride, recognize the significance of each milestone accomplished. Let even the smallest victories infuse you with a motivating surge of dopamine. The philosophy of “start low and go slow” will guide you, illuminating your path to the summit of success, whatever that success is to you.
