Tired of feeling foggy, flat, or like your spark’s gone missing?

You're not lazy. You’re likely dopamine-depleted—a state most women live in without realising it.

Welcome to the Dopamine Menu: a curated lifestyle guide to fuel your feel-good brain chemistry without needing to hack your entire life. This isn’t about a miracle green juice. It’s a full-spectrum mood menu—combining food, movement, environment, and micro-habits to boost dopamine, the neurotransmitter behind motivation, focus, and that “let’s GO” energy.

First: Why You Need More Dopamine

Dopamine is your brain’s drive chemical. It’s behind:

• Motivation
• Focus
• Memory & learning
• Mood stability
• Pleasure & reward

Low dopamine = low mojo. Think: procrastination, mood swings, emotional eating, fatigue, and that ‘meh’ feeling you can’t shake. Sound familiar?

The good news? You can fuel dopamine naturally—daily—with the right choices. Here's your go-to Dopamine Menu 🧾

🍳 Breakfast for the Brain: Tyrosine + B Vitamins

Start with food, because dopamine is made from amino acids and cofactors like B6, iron and magnesium.

Dopamine-Boosting Breakfast Ideas:

• Eggs on GF sourdough toast with avocado + sauerkraut
• Protein smoothie with banana, chia, cacao & spinach
• Rolled oats with almond butter, berries & pumpkin seeds

Ingredient to watch for? Tyrosine, found in eggs, dairy, tofu, chicken, and seeds—it’s the amino acid dopamine is made from.

Mid-Morning Micro Habits

This is where lifestyle kicks in. Dopamine responds to novelty and reward loops—so we want to create small, satisfying wins.

Try:

• Tick off one small, achievable task
• Get sunlight on your face (10–15 mins outdoors = dopamine spike)
• Take a 60-second dopamine break—put down your phone, breathe, reset
• Listen to music that gives you goosebumps (literally a dopamine hack)

Move to Make It

Exercise increases dopamine receptor sensitivity (aka you feel it more easily). You don’t need to smash out a HIIT sesh—just move your body.

Mood-moving options:

• Walking meeting or lunchtime stroll
• Pilates, yoga, or dance (rhythmic movement = dopamine gold)
• Short bursts of movement—10 air squats, 10 push-ups, 10 deep breaths

Bonus: stack this with your sunlight hit for double dopamine.

Protect the Dopamine Tank (Stop Leaking It)

Modern life is a dopamine drain. Constant notifications, sugar, binge-scrolling, doom news—all spike then crash dopamine, leaving you wired, tired, and empty.

Dopamine drainers to limit:

• Overstimulation (especially in the morning)
• Doomscrolling (swap TikTok with a podcast or playlist)
• Ultra-processed foods + energy drinks
• Hustle culture (dopamine is not produced through burnout)

Instead, create dopamine-safe boundaries:

• Start mornings tech-free for 30–60 mins
• Use app timers or greyscale your phone
• Create a 3-task max to-do list
• End your day with quiet, not chaos

Calm = Dopamine Stability

Chronic stress blunts dopamine. You might feel like you’re in control, but your nervous system says otherwise.

Dopamine-regulating rituals:

• Cadence breathing (inhale 4 / exhale 6)
• Nature time (even a 10-minute barefoot walk = nervous system reset)
• Journaling one win a day (reinforces reward circuitry)
• Take a warm shower in dim lighting before bed
• Use calming adaptogens like Ashwagandha to support cortisol balance

(Hint: Glowable’s Adapt blend was made for this exact vibe.)

Afternoon Pick-Me-Up (Without the Crash)

That 3 PM crash? Often your brain begging for dopamine. Instead of caffeine or sugar:

Try this instead:

• Protein-rich snack (boiled eggs, yoghurt, protein ball)
• Dark chocolate (cacao contains phenylethylamine = dopamine booster)
• 5-minute breathwork or vagus nerve stim
• Quick wins: folding one basket of washing, inbox zeroing, cleaning out your bag

This is called micro-dosing momentum.

Night: The Dopamine Wind-Down

Dopamine doesn’t just power your morning hustle. It’s essential for restful sleep and overnight brain repair.

Evening dopamine rituals:

• Magnesium-rich dinner (quinoa, salmon, leafy greens)
• Low-stim evening (no emails, no chaos, no caffeine)
• Blue-light blocking from 7 PM onwards (try these blue light blocking glasses from Best Cellf)
• Gratitude journalling practice (builds positive neural pathways)
• Gentle stretching, cadence breathing or journaling
• Supplement support: Magnesium glycinate + Adaptogenic blend = chef’s kiss

Your Daily Dopamine Menu (Recap Checklist)