Top 5 hormones for self-mastery The purpose of this missive is to outline a simple set of basic tools to improve mental performance.
Without weeks and months of practice and feeling your way in the dark.
Control of your mind is control of your life.
If you lose control of one, you lose control of the other.
Meditation and philosophy aren’t everyone’s walk in the park. They often become just another crutch and distraction instead of a genuine path to liberation. And they take a lot of time and pain to do the job properly.
We can use the body as an interface to manipulate mind. Even when we lack the skilful means to manage mind directly.
Hormonal dynamics are the single most powerful determinant of mental performance. When your hormones are out of whack, managing mind becomes incredibly difficult even if you are adept.
Five key (groups of) hormones do most of the heavy lifting:
- Testosterone
Testosterone is associated with the cognitive function of Extroverted Sensing (motor control, physical action, short-term memory, aggression, anger, vanity and cruelty) – what the ancients called the Mars energy.
Body cannot overproduce testosterone without really bad genetics or drug interventions, so managing testosterone is mostly about producing enough of it consistently.
Testosterone is produced by the male testes and the adrenal glands.
To regulate testosterone:
Engage in regular anaerobic exercise. Follow a fat-rich diet. Consume plenty of cholesterol-rich foods such as eggs and butter. Engage in activities which stimulate competitiveness and a “fighting spirit” such as martial arts. Consume enough vitamins and minerals for proper testicular and adrenal function. Healthy testosterone levels are ESSENTIAL for women because testosterone helps preserve bone density and keep off stretchmarks and deformities of the skin.
- Oxytocin
Oxytocin is associated with the cognitive function of Extroverted Feeling (generosity, kindness, sociability, belonging, pride and group identity) – what the ancients called the Jupiter energy.
Oxytocin is produced by the hypothalamus and released by the pituitary.
It’s hard to produce and then release in the bloodstream too much oxytocin without genetic damage, so regulating oxytocin is mostly about releasing enough of it.
To regulate oxytocin:
Socialize with people who affect you positively. Help others and perform acts of kindness. Eat nuts and plenty of foods rich in omega-3 fatty acids, vitamin K and essential minerals. Perform acts of bonding such as hugging, shaking hands and petting animals. Have the secks. Oxytocin is a “satisfaction” hormone (as opposed to dopamine, which is a “pleasure” hormone). Target areas of your life that produce a sense of lacking to improve your oxytocin regulation.
- Serotonin
Serotonin is associated with the cognitive function of Introverted Feeling (self-worth, fertility, equanimity, good faith, authenticity, whim and narcissism) – what the ancients called the Venus energy.
To regulate serotonin:
Spend time in the sun. Meditate and be mindful. Make time to be quiet and alone. Eat plenty of protein, omega-3 fatty acids and tryptophan-rich foods such as eggs, milk, cheese, spinach, nuts and pineapples. Practice nonattachment and nonidentification with your emotions. Periodically supplement with vitamin B12, vitamin D and bioavailable zinc or emphasize foods rich in those biochemicals. Coffee inhibits tryptophan hydroxylase, which is essential for the synthesis of serotonin. It’s no accident that emotional instability is associated with coffee consumption.
I don’t recommend supplementing with tryptophan because it can lead to digestive issues, problems with blood clotting and even renal failure. Cut out coffee, alcohol and artificial sweeteners instead.
- Endorphins
Endorphins are associated with the cognitive function of Introverted Sensing (gravity, physical endurance, long-term memory, resistance to infectious disease, body-sense, laziness and habit) – what the ancients called the Saturn energy.
To regulate endorphins:
Engage in long-duration aerobic exercise. Fast regularly. Laugh or listen to music. Eat strawberries, oranges, spicy foods, grapes, ginger and nuts; drink wine. Don’t eat breakfast. Do some quick exercise as soon as you get out of bed and/or alternate cold and hot shower. Eat plenty of fat, cut out sugar and eat foods rich in Vitamin C such as tomatoes. Avoid addictive and habitual behaviors such as drinking coffee. Endorphins are analogues of morphine synthesized by the pituitary gland. Improving endorphin regulation increases your pain threshold and your ability to endure pain longer, which makes endorphins essential for men. Endorphins also seem related to the mindbody’s ability to maintain homeodynamics, including immune response.
- Dopamine
Dopamine is associated with the cognitive function of Extroverted Thinking (effectiveness, heuristics, practicality, accomplishment, pettiness, fickleness and efficiency) – what the ancients called the Hermes energy.
Dopamine insensitivity or insufficient synthesis can lead to apathy and addiction. It may even be associated with neurodegenerative disease. Dopamine participates when we experience pleasure, so its regulation is particularly tricky, physiologically and cognitively.
To regulate dopamine:
Do not master-bait and even withdraw from having the secks from time to time. Fast regularly and eat a protein-rich diet. Restrict time on social media and switch off your phone for several hours each day. Have enough sleep but don’t sleep too much; take naps when necessary. Eliminate or limit cheap thrills such as alcohol, television and spectator sports. Set aside sacred time for stress-free self-care activities such as getting a massage or making your favorite food. Practice independence of the outcome and don’t celebrate your successes (don’t take emotional victory laps). Supplement with vitamin B6, niacin, magnesium and folate from time to time. Sit alone in the darkness. Gut health is directly related to the synthesis of hormones and neurotransmitters. Eating probiotics such as sauerkraut, kimchi, pickles, and yogurt with live lactobacillus acidophilus, bulgaricus and casei is a plus always. Cheeses can also be beneficial as long as they contain live bacteria.
Notes
No one of these hormones operates in isolation, but each of them is most closely associated with a particular cognitive function.
Dopamin wird vor allem durch überraschende, positiv assoziierte Reize freigesetzt. Das treibt uns an, bestimmte Handlungen zu vollführen – darunter Essen, Trinken oder Sex. Endorphine führen zu einem entspannten Wohlgefühl, etwa nach dem Essen.