How to regulate dopamine Do a dopamine detox for 30 days. Jan 9, 2025 · Fighting dopamine addiction, like any addiction, can be challenging, but, according to the Centers for Disease Control, it is possible with the right strategies and support. Motor Control. Other chemicals can regulate dopamine levels to healthy levels. It makes it easier to slow down your mental processes, relax, and fall asleep. ” Over time, these emotional swings can affect relationships and overall well-being. Jul 7, 2022 · How to Regulate Dopamine Levels Naturally. Jan 24, 2025 · Wondering if science can offer a bit of edge in how to regulate dopamine levels? Read on. Then L-dopa undergoes another change, as enzymes turn it into dopamine. Apr 18, 2024 · Neurons in the region at the base of the brain produce dopamine in a two-step process. B) SNARE proteins have been implicated in dopamine release [28,29] and Synaptobrevin-2 has been localized to varicosities [], but their cleavage has only partial effects on release. Having too much dopamine is linked to being aggressive and having trouble controlling your impulses. Our dopamine baseline largely resets overnight, meaning we have the most self-control in the morning before we start scrolling. Start with a dopamine fast. A root cause approach can balance dopamine levels naturally. 7. 3. Dopamine receptors are specialized proteins found on the surface of certain neurons in the brain. Here are two healthy ways to regulate your dopamine level that work with your brain’s built-in reward system to improve, rather than ruin, your life. Open in a new tab (A) If an action is followed by a new situation that is better than predicted, DA neurons fire a burst of spikes. Mar 13, 2024 · Parkinson’s, a motor control disease, is usually associated with the death of neurons in the area of the brain that produces dopamine. “However, some of these Jan 22, 2024 · Memory: Dopamine helps consolidate memories and reinforces learning through feelings of reward. You must understand "the war" which is the idea that your conscious rational mind is being bypassed countless times throughout the days with information that this dopamine addiction is good. How can I tell if my dopamine levels are low? Common symptoms of low dopamine levels include lack of motivation, fatigue, difficulty concentrating, mood swings, and decreased pleasure in activities once Sep 20, 2024 · Key points. Lowering dopamine levels can help regulate these symptoms and promote better concentration and behavioral control. Low dopamine levels are linked with certain health conditions like Parkinson’s disease or depression. Some natural nootropics can help in answering the question on how to regulate dopamine levels. Sometimes referred to as the “feel-good neurotransmitter,” it plays an important role in the pleasure/reward system that motivates people to repeat certain behaviors. Learn 10 ways to boost these chemicals in the brain. Seeing an ad or video of a happy healthy person on their cell-phone is a simple example of the media telling your subconscious that gluing Obesity is a growing global health epidemic with limited orally administered therapeutics. METHODS Participants Apr 4, 2022 · Break the cycle and restore balance. Amen recommends high-intensity interval training (HIIT) to boost dopamine. It acts as a neurotransmitter and hormone to regulate several biological and cognitive functions, including blood pressure 1, motivation, attention, and learning. They are great for sprinkling throughout the day during small breaks without causing significant disruption—perfect for people who have a lot of tasks and need to carve out time for self-care. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. Dec 19, 2024 · This finding led to the development of drugs that interact with serotonin or its receptors to regulate food consumption and obesity,” said corresponding author Dr. Aug 22, 2024 · This continuous flood of dopamine can lead to a variety of issues, including addiction, lack of focus, and decreased motivation. You should read up on how dopamine works. Ordering pleasure from the dopamine menu A “ dopamenu ” is a personalized list of activities organized like a restaurant menu, designed to equip you with ideas of pleasurable activities. Antidepressants can also support dopamine levels and are sometimes used to treat ADHD. Fatigue, for example, can result from either too low or too high dopamine. Aug 22, 2024 · Understanding and Protecting Dopamine Receptors. App blockers never worked for me, so my friends and I all use the “Present - Screen Time Control” app because it A) Schematic of a dopamine varicosity with an active zone-like release site in green. In Parkinson's disease, there is not enough dopamine in the areas of the brain important for movement . It’s not a toxin. A dopamine detox is a way to reset your brain and regain control over your dopamine receptors. Popular options include: Caffeine: Amps up your brain’s dopamine receptors, making them more sensitive. In children, low dopamine levels may manifest as apathy, lack of motivation, and difficulty with attention and focus. 32. It is critical for initiating voluntary movements and can affect fine motor May 9, 2023 · What does dopamine do, and what conditions do dopamine agonists treat? A lack of dopamine can cause major disruptions in how your brain works. Sep 1, 2024 · Conclusion: Reclaiming Control Over Your Life. Jan 28, 2024 · Dopamine helps form associations between actions and rewards. Pituitary gland. It will up-regulate dopamine and increase receptor density. For example, trauma impact the functioning of dopamine-related brain regions such as the prefrontal cortex, amygdala and hippocampus, and disrupts dopamine receptors and the Hypothalic-Pituitary-Adrenal (HPA) axis, which helps regulate stress hormones like cortisol. More than you could ever need. Aug 22, 2024 · Dopamine and Cortisol: The Brain’s Dynamic Duo in Stress and Reward illustrates how these neurotransmitters interact with other chemicals in the brain to regulate our responses to stress and reward. Sep 20, 2024 · Key points. Aug 22, 2024 · In the brain, dopamine is involved in regulating a wide range of functions, including motivation, reward, movement control, cognition, mood regulation, and hormone release. D. It helps to control mood, sleep and behavior – it is also responsible for forming addictions to activities that we enjoy. Sep 23, 2022 · Often referred to as the "feel good" hormone, dopamine is a neurotransmitter that interacts with our brain's pleasure and reward centers. Dotted rectangle represents the area shown in B-D. Fortunately, by receiving therapy to heal our trauma we can move towards a When too much dopamine is released, the brain effectively turns off dopamine receptors to regulate the chemical’s flow. May 17, 2023 · L-theanine can be found in matcha and green tea. It is not the reward molecule as is claimed often, rather it’s the motivation and craving molecule. Aug 22, 2024 · For instance, norepinephrine, another monoamine neurotransmitter, interacts closely with both serotonin and dopamine. Consider Smart Supplementation. Discover 9 natural ways to boost dopamine levels, such as eating tyrosine-rich foods, exercising, meditating, and getting massage therapy. Dopamine: Dopamine is a neurotransmitter that regulates pleasure, motivation, and reward. Find out how dopamine affects your focus, motivation, and pleasure, and what strategies can help you maintain healthy dopamine balance. How to do it: Set daily micro-goals and celebrate small wins to keep motivation high. Happy Stack). and attention, and helps regulate movement, learning, and emotional responses. Feb 3, 2025 · [Get This Free Dopamine Menu Template] ADHD brains have lower-than-average levels of dopamine, a neurotransmitter that regulates the body’s pleasure and reward systems. Reproductive system (both female and male). It’s often called the “feel-good” hormone. Our brain uses dopamine as a messenger, sending signals throughout the body that allow it to function. Aug 22, 2024 · The Importance of Dopamine Receptors in Brain Function. Low dopamine is linked to depression. Dopamine control of positive and negative motivation in the dorsal striatum. Your dopamine levels are likely below baseline and always have been. In simple terms, dopamine is what allows us to feel pleasure and provides motivation. These antagonists can block dopamine receptors and can help with addiction to drugs and alcohol. Cognitive-behavioral approaches, such as CBT, mindfulness-based interventions, and techniques for enhancing self-regulation and self-control, offer valuable strategies for Jan 14, 2025 · A dopamine detox can help clear the mental clutter, allowing you to reconnect with what truly matters and find joy in everyday life again. How does the dopamine diet work? Amino acids are essential to the production of brain chemicals like dopamine. Dopamine is a brain chemical involved in reward, motivation, and mood regulation. Sources of dopamine spikes are social media, pornography, video games, sugary food etc. Dopamine is the currency of motivation and is essentially good. It involves taking a break from activities that stimulate dopamine release, such as social media, video games, and yes, even porn. It plays a crucial role in the brain’s reward system, reinforcing pleasurable behaviors and motivating goal-directed actions. Potential medications and supplements: In some cases, a healthcare provider may recommend medications or supplements to help regulate dopamine levels. Mood: Dopamine influences mood and feelings of pleasure. Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), support dopamine receptor function and reduce inflammation in the brain. The results support the notion that tonic dopamine levels control human sensitivity to the energetic cost of movement. Sep 4, 2023 · 2. The regulatory mechanisms described so far make it easy to spot that protein kinases like PKC, one of the best characterized regulatory proteins for DAT, can regulate dopamine uptake through a variety of processes, including an endocytotic mechanism driven by the phosphorylation of DAT accessory proteins, a kinetic down-regulation mediated by Dopamine in the NAc responds to food intake and may promote obesity. Aug 8, 2023 · The following strategies can help reset low dopamine levels and promote lasting recovery: Engage in Holistic Therapies: Taking part in yoga classes can help regulate dopamine release through physical movement, breathwork, and mindfulness, promoting a sense of calm and inner balance. Uridine has evidence of modulating dopamine levels via upregulation of striatal D-2 receptors, which are known to affect mental health. Dopamine is widely known as “the feel-good chemical”, but it does more than just boost your mood. The things that give you dopamine are going to vary a lot from person to person, so you're probably going to have to test a lot of different things in order to figure out what works for you. Dec 13, 2024 · Dopamine addiction can disrupt the brain’s ability to regulate emotions, especially when the person isn’t engaging in their dopamine-triggering behavior. Have you used stimulants recently? That would definitely down-regulate you but they would return to "baseline" in time. Dopamine is essentially good. Aug 22, 2024 · Learn how to reverse "TikTok Brain" and boost dopamine levels with supplements, exercise, sleep, food, and stress management. The results suggest, moreover, that dopamine innervation mediates the perceived cost of movement beyond which humans do not or cannot optimize their movements fully. Dopamine pathways control motivated and habitual behaviour, including that related to food. This makes more dopamine available to more neurons in your brain. Take a 30-day break from whatever it is that you rely on for pleasure: social media, sugar, video games, sex, pot, booze Jul 25, 2021 · Key points. How can I learn how to regulate dopamine levels? You can develop a habit of making dopamine-inducing lifestyle changes, such as eating protein-rich foods, taking probiotics, and exercising. To effectively regulate dopamine levels, it’s essential to understand and protect dopamine receptors. One group of hormones are nicknamed the "feel-good hormones" because of the happy and, sometimes, euphoric feelings they produce. Clearly, the regulation of dopamine activity is critical in our everyday life with regard to both movements and mood, to which the striosomes contribute,” says Sten Grillner, a professor of neuroscience at the Karolinska Institute in Sweden, who Apr 2, 2024 · Appetizers . Try to dopamine fast. Many of the things that we do, from going to work in the morning to going to bed at night, are important to us because they set the… These irresistible ‘Dopamine Traps’ are the reason you aren’t motivated or disciplined. However, there is evidence that the problem may be related to norepinephrine as well. As a result, dopamine-increasing behaviors are even more gratifying to ADHD brains. By understanding the science behind dopamine and its role in our modern, technology-driven lives, we can make informed decisions about how to manage our exposure to high-dopamine activities. Uridine is found naturally in the body and, oddly enough, in beer. Dec 28, 2024 · Specific nutrients play essential roles in dopamine synthesis and function. Aug 22, 2024 · In conclusion, dopamine detox rules provide a framework for resetting your brain’s reward system and reclaiming control over your attention and motivation. Low dopamine can lead to anhedonia, negatively impacting mood, motivation, and daily activities. In addition to its role in reward and motivation, dopamine is essential for motor control. Spend Time in Sunlight. Tyrosine, an amino acid precursor to dopamine, is found in protein-rich foods such as eggs, fish, and lean meats. Dopamine is a type of neurotransmitter. Bromantane epigenetically uregulates tyrosine and tryptophan hydroxylase. These might include certain antidepressants, dopamine agonists, or natural supplements like L-tyrosine or L-theanine. Why it works: Sun exposure helps regulate dopamine levels and supports mental well-being. Nov 1, 2023 · We love dopamine surges because of the way they make us feel. The thing about dopamine is it needs to be balanced. Drug-like damage to the receptors caused by the instability impairs the body's ability to control dopamine levels (Rada et al. Decrease dopamine spiking activities. Apr 28, 2024 · There are several supplements and medications, known as dopamine agonists, available for people who have low dopamine levels. Kidneys. Jan 15, 2025 · According to Amen, dopamine is involved intricately in coordination and movement, and exercising these abilities can create a positive feedback loop, leading to a healthier dopamine balance. Huberman includes 14 tools for how to control your dopamine release for the sake of motivation, focus, avoiding and combating addiction and depression. The author provides concrete techniques and tools to regulate dopamine to healthy levels, such as dopamine fasting and feasting schedules. While this article focuses on dopamine and cortisol, it provides valuable insights into the complex interplay between different neurotransmitters Jan 22, 2024 · Memory: Dopamine helps consolidate memories and reinforces learning through feelings of reward. The loss of dopamine-producing brain cells, located in a deep area of the midbrain called the substantia nigra, can produce symptoms of Parkinson’s disease—tremor, rigidity, imbalance and walking difficulties. B6 & Tetrahydrobiopterin are the rate limiting co-factors of tyrosine and tryptophan hydrolase which are the rate limiting steps of dopamine, norepinephrine, and serotonin synthesis. Medication is often used in cases where your depleted dopamine levels are caused by a condition such as depression or Parkinson's. It offers a fresh perspective on dopamine, the pleasure hormone, and how it affects our daily lives. Dopamine is a feel-good neurotransmitter known as "the reward molecule. Serotonin (5-HT) is one neurotransmitter which remains an excellent target for new weight-loss therapies, but a gap remains in understanding the mechanisms involved in 5-HT produced in the dorsal Raphe nucleus … Aug 4, 2023 · Norepinephrine, like dopamine, is a neurotransmitter that improves focus, mood, and memory and helps regulate your sleeping pattern. May 6, 2024 · Can you increase dopamine with food? Yes, eating a high-protein diet with foods like meat and eggs can help significantly stabilize dopamine levels. He has mad Apr 18, 2024 · Hormones are your body's chemical messengers. Neurotransmitters are chemicals that make every thought and action that we have possible by carrying messages between the neurons in our brains. These receptors are responsible for recognizing and binding to dopamine molecules, triggering a cascade of cellular responses that ultimately influence our behavior and emotional state. Typical ADHD / ADD symptoms. Dec 20, 2023 · Anything artificial that can make someone too "happy," when abused for long enough, will make them numb. Binaural beats refer to two slightly different sound waves transmitted to the brain via the right and left ear. 5-HTP 5-HTP is a popular supplement usually taken for insomnia, anxiety, and depression. Some ideas of healthy activities that work for some people that might work for you: exercising, playing with a pet, entertainment (TV, movies, music Dopamine plays important roles in executive function, attention and memory, motor control and movement, and motivation and reward. Dec 6, 2022 · Listening to binaural beats at 40 hz/min is a promising way to regulate neurotransmitters like dopamine, serotonin, and the like. Common dopamine antagonists include many prescription drugs such as Dec 12, 2019 · Dopamine and serotonin are two neurotransmitters that are vital for one's mood, sleep, memory, and more. In order to maintain homeostasis (equilibrium), when an excess amount of dopamine is released, the dopamine receptors down-regulate, thus requiring more dopamine to achieve the same level of happiness. It increases serotonin, dopamine and GABA levels, which are responsible for good mood and decreasing fear and anxiety levels. As a result, many people are turning to a practice known as “dopamine detox” to reset their brain’s reward system and regain control over their lives. By understanding the brain's reward system and dopamine and by implementing these self-improvement strategies, you can break free from the cycle of instant gratification. Essential Steps for a Successful Dopamine Detox Journey. (+)-BPAP Potentiates the release of dopamine, norepinephrine and serotonin. Aug 20, 2024 · 3. Do not chase high levels of dopamine on every time we engage in these activities. This episode serves as a sort of “Dopamine Masterclass”. Motor Control: Dopamine helps regulate movement, coordination and balance. Optimal ways to engage in activities. The main role of this ‘feel good’ chemical messenger is to regulate reward-motivation behavior. Mar 23, 2022 · Dopamine deficiency means having a low level of dopamine. Jan 11, 2025 · The science: Studies show that breaking large goals into smaller tasks provides continuous dopamine boosts. These enzymes help to regulate dopamine levels by breaking it down into inactive metabolites. Dopamine dependency is more than just a buzzword; it's a significant challenge that many of us face daily. Fitness centers provide a space for regular exercise, which Oct 14, 2024 · The role of dopamine and the prefrontal cortex in addiction [3:00] Understanding some of the biochemistry and neurobiology of dopamine Dopamine is a neurotransmitter, so it’s a chemical that we make in our brains; Neurotransmitters are the chemicals that allow for fine-tuned modulation of the neural circuits that make us who we are Apr 3, 2023 · Dopamine addiction is a type of behavioral addiction that is characterized by a person’s inability to control their use of a substance or behavior that causes the release of dopamine in the brain. This enhances motivation to repeat rewarding activities and form habits. Apr 18, 2024 · Hormones are your body's chemical messengers. Too little dopamine causes the stiff movements that are the hallmark of Parkinson's disease. We don't want to trigger dopamine spikes because after the spike, the dopamine drops below our base level, and over time, even our base level drops, which makes it harder to motivate oneself to, for example, study. If you deal with sleep problems, L-theanine might be helpful. Appetizers on the dopamenu are activities that give a quick dopamine boost but are not overly time-consuming. Low levels of dopamine have been linked to depression, ADHD, and addiction. Jul 6, 2024 · Through practice and repetition, individuals can gradually regain control over their dopamine-driven behaviors and cultivate a healthier relationship with rewarding stimuli. Jul 25, 2021 · Key points. He explains dopamine peaks and baselines and the cell biology of dopamine depletion. There are different types that can help, including: Jul 25, 2021 · Dopamine 3 Potential Ways to Train the Brain to Release Dopamine on Demand Willfully releasing dopamine into the brain may be within your locus of control. We get a surge of dopamine when we engage in a pleasurable activity, such as eating a favorite food, sex or seeing a favorite show. Dopamine imbalances are also related to ADHD and addiction. May 24, 2024 · Uridine. Dr. Although this study was performed on two monkeys only, there was thus no support for the view that chronic intermittent hyperactivity of the dopamine system may be related to an upregulation of striatal D2‐dopamine receptors. Dec 5, 2023 · There is a very important chemical in the brain called dopamine. Feb 12, 2025 · Dopamine is a neurotransmitter that plays a critical role in the brain's reward system, influencing motivation, pleasure, and motor control. Digestive system. May 31, 2022 · Dopamine is a neurotransmitter — a chemical that transmits messages — produced in the brain and other parts of the body. Dopamine is essential for coordinated movement, helps regulate muscle control, and influences balance and posture. These receptors are responsible for receiving dopamine signals in the brain, and their health and sensitivity play a crucial role in overall dopamine function. In fact, your body uses up some of its dopamine to make norepinephrine. This can lead to difficulties with focus, motivation, and impulse control. In Parkinson’s, basal ganglia, which are an important part of brain cells and nerves that control Mar 13, 2024 · Parkinson’s, a motor control disease, is usually associated with the death of neurons in the area of the brain that produces dopamine. Use this to your advantage by delaying usage as late as possible Getting a good screen time app. Dopamine is just one of the many neurotransmitters involved in the brain's reward circuit, which is a combination of structures and chemicals that control and regulate our ability to experience pleasure. I descri May 23, 2023 · If you're looking to take control of your habits and reclaim your focus, this book is a must-read. Jun 6, 2024 · In order to understand how to regulate your dopamine levels, it’s helpful to know a little bit about how dopamine works. Think of these 2 systems as the gas (dopamine reward center) and the brakes (dopamine control center); both are essential to get anywhere special. Jul 9, 2024 · Dopamine enables neurons, or nerve cells, in your brain to communicate and control movement. There is no such thing. The VTA–NAc mesolimbic dopaminergic pathway influences motivated behaviour by enhancing willingness to work for rewards Reference Bailey, Simpson and Balsam 26. But especially when you indulge in highly pleasurable things, like drugs or masturbation to porn, those things release lots of dopamine in your brain but also make you numb. Jul 9, 2024 · The dopamine diet therefore aims to boost dopamine levels and regulate the mechanism to help control overeating and curb weight gain. Sep 26, 2021 · He describes what it does and the neural circuits involved. St. Apr 24, 2022 · Dopamine is not the only neurotransmitter involved in recognizing pleasure. Why Someone Might Have Too Much Dopamine With the rise of social media, technological gadgets, and instant gratification, it's not uncommon to find individuals with excessively high dopamine levels. Jun 8, 2024 · For those with ADHD, the dopamine system functions differently, usually resulting in lower dopamine levels. Your body also needs dopamine to control processes related to your: Heart. Jan 17, 2025 · Learn 10 natural ways to boost dopamine production, such as eating protein, probiotics, and velvet beans, and avoiding saturated fat. Dopamine motivates by reinforcing rewarding behaviors and aiding in learning and focus. Yong Xu, professor of pediatrics – nutrition and associate director of basic sciences at the USDA/ARS Children’s Nutrition Research Center at Baylor. Starting your dopamine detox journey is all about making conscious and effective choices! Sep 9, 2024 · Dopamine is a neurotransmitter and hormone that our brains naturally produce. But why would the brain want to keep dopamine levels low? That’s because too much dopamine can create emotions of pleasure, anger, and strong sexual desires. Aug 19, 2024 · The dopamine control center is involved with forward-thinking, judgment, planning, impulse control, and long-term happiness. " Dopaminergic pathways are activated by goal-oriented behavior. Dopamine, Serotonin, and Norepinephrine: The Trio of Mood-Regulating Neurotransmitters explores how these three neurotransmitters work together to regulate mood and behavior. How Dopamine Traps work. John’s Wort Jun 16, 2022 · Dopamine does have different ways to be rebuilt in the brain. This can include activities like gambling, shopping, sex, and use of drugs like cocaine and amphetamines. May 24, 2022 · Andrew Huberman, Ph. Mar 23, 2022 · Dopamine reuptake inhibitors are drugs that prevent dopamine from re-entering and being reabsorbed by the nerve cell that released it. How to fix this. Aug 22, 2024 · Two main enzymes are responsible for breaking down dopamine: monoamine oxidase (MAO) and catechol-O-methyltransferase (COMT). Blood sugar, often known as glucose, is the most basic type of carbohydrate. Oct 19, 2021 · These people are spiking their dopamine through many activities throughout the week. When it comes to drug use, an excessive amount of dopamine is Oct 23, 2024 · The striosomes can thus both up- or down-regulate dopamine activity, a very important discovery. Endocrine system. But the constant hunt for your next dopamine boost can turn you into a “wolf on Wall Street,” driven by addictions, greed, and lust. Low dopamine can impair motor function. First, the amino acid tyrosine is converted into another amino acid, called L-dopa. Once released by glands into your bloodstream, they act on various organs and tissues to control everything from the way your body functions to how you feel. Apr 22, 2024 · Similar to how drugs and alcohol produce dopamine, sugar causes the body to generate a lot of it before levels crash temporarily. Key is intermittent release of dopamine. Aug 21, 2018 · Finding happiness is one of the most fundamental human drives. Having low levels of dopamine can make you less motivated and excited about things. Dopamine is known as the feel-good neurotransmitter—a chemical that ferries information between neurons. Dopamine reuptake inhibitors are used to treat depression and narcolepsy, and to overcome addictions such as smoking, overeating and binge eating. , 2005). This can lead to anxiety, irritability, or low mood when they’re not getting their usual “fix. Aug 22, 2024 · This aspect of dopamine function is particularly relevant in understanding addiction, as drugs of abuse often hijack the brain’s natural reward system by artificially boosting dopamine levels. These chemicals are known as dopamine antagonists. 4. Jul 8, 2024 · Learn how dopamine affects your mood, motivation, and reward system, and what you can do to keep it in check. Aug 17, 2016 · Dopamine is a neurotransmitter produced in the brain and from the same family as epinephrine. , is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. Try Uridine + Alpha GPC + Fish Oil (Mr. But to make it short: your brain can produce an unlimited amount of it. Mar 11, 2024 · White mulberry supplements are sold mainly to regulate blood sugar, control appetite, and help with weight loss, but they also effectively lower excess dopamine. Skip Onto dopamine. It may also make you more susceptible to taking risks or developing addictions. Strategies that may help if you are addicted to dopamine: Dec 18, 2024 · Let's explore this concept in a short dopamine menu guide and discover what science tells about how to regulate dopamine and its building block tyrosine. Pancreas. Here are HIIT workouts you can do that require zero equipment. ydhhme wzft efombp bfhpy ngi jvsxa mhkhw hhe uuqvk lsru hyik xobm znm fmshi ivxzdg