Dr. Cameron Sepah is a clinical psychologist, executive coach, and professor at UCSF Medical School, known for his work with high-performing executives, entrepreneurs, and investors. He integrates Acceptance and Commitment Therapy (ACT), evolutionary psychology, and evidence-based practices to address modern challenges in performance, health, and masculinity. His concept of "Dopamine Fasting" has gained significant media attention.

On Acceptance and Commitment Therapy (ACT) & The Mind

  1. "Psychological flexibility is the ability to feel and think with openness, and attend voluntarily to your experience of the present moment, in the service of your chosen values."
    • Source: His general definition of ACT's core goal.
    • Learning: The aim isn't to eliminate negative thoughts or feelings, but to develop the flexibility to move toward what matters even when they are present.
  2. "You are not your thoughts, you are the sky, and your thoughts are the weather."
    • Source: A common ACT metaphor he uses.
    • Learning: This illustrates cognitive defusion—the practice of observing your thoughts without getting swept away by them. You are the context, not the content.
  3. "Motivation follows action. Don't wait to feel like it."
    • Source: Twitter/X Post
    • Learning: This is a core principle of behavioral activation. Instead of waiting for motivation to strike, taking a small, value-driven action is often the catalyst for generating it.
  4. "Values are not goals. Values are a direction, a verb. Goals are a destination, a noun."
    • Source: Standard ACT teaching, heavily used by Dr. Sepah in coaching.
    • Learning: You can never "achieve" a value like "being a loving partner," you can only act in ways consistent with it. This makes a rich life accessible in any moment, regardless of goal attainment.
  5. "The goal is not to control your thoughts and feelings, but to stop letting them control you."
    • Source: A fundamental principle of ACT.
    • Learning: The struggle to suppress unwanted internal experiences often amplifies them. Acceptance allows you to move forward without them being an obstacle.
  6. "Willingness is opening yourself up to the full range of human experience, even the painful parts, in order to live a life aligned with your values."
    • Source: His explanation of the "Acceptance" pillar in ACT.
  7. "Your mind is a sense organ, not a truth detector."
    • Source: Twitter/X Post
    • Learning: Thoughts are simply internal events, not necessarily accurate reflections of reality. Don't automatically believe everything you think.
  8. "Commitment is doing what it takes to live your values, even when it's hard."
    • Source: The "Commitment" part of ACT.

On "Dopamine Fasting" and Behavioral Health

  1. "Dopamine Fasting is not about reducing dopamine, but about reducing the impulsive behaviors that are stimulated by it."
    • Source: Dopamine Fasting 2.0: The Complete Guide
    • Link: LinkedIn Article
    • Learning: This is the most misunderstood aspect. It's a behavioral therapy technique (stimulus control) to manage problematic, pleasure-seeking behaviors, not a literal fast from a neurotransmitter.
  2. "We are conditioned to seek pleasure to avoid pain, but modern pleasures are often unhealthy coping mechanisms."
  3. Learning: The Six Compulsive Behaviors. Dopamine Fasting specifically targets: emotional eating, excessive internet/gaming, gambling/shopping, porn/masturbation, thrill/novelty seeking, and recreational drugs.
    • Source: Dopamine Fasting 2.0: The Complete Guide
  4. "The point of Dopamine Fasting is to create a space for boredom and loneliness to arise, so you can learn to deal with them more skillfully."
    • Source: Explanations in various podcast interviews.
    • Learning: By removing easy distractions, you are forced to confront the underlying discomfort that drives impulsive behaviors.
  5. "Fasting is a form of exposure therapy to the feeling of missing out (FOMO)."
    • Source: Paraphrased from his guide.
  6. "By taking a break from our vices, they become less powerful and we regain control over our choices."
    • Source: Dopamine Fasting 2.0: The Complete Guide
  7. "You can 'fast' from a behavior for a few hours, a day, or a weekend. The goal is to create intentional abstinence to reset your habits."
    • Source: Dopamine Fasting 2.0: The Complete Guide

On Healthy Masculinity

  1. "Healthy masculinity is not about being a 'real man,' but about being a good man."
  2. "The antidote to toxic masculinity is not no masculinity, but healthy masculinity."
    • Source: Twitter/X Post
    • Learning: He argues against the idea that masculinity is inherently toxic, instead promoting a model based on virtues and positive contribution.
  3. Learning: The 5 Virtues of Healthy Masculinity. His model includes: Agency (proactivity, accountability), Strength (physical, mental, emotional), Honor (integrity, loyalty), Mastery (competence, discipline), and Legacy (generativity, protecting/providing for others).
  4. "Emotional stoicism is not emotional suppression. It's the ability to regulate your emotions so you can act effectively, especially under pressure."
    • Source: His article on Medium
    • Learning: He distinguishes between suppressing feelings (unhealthy) and mastering them to serve a higher purpose (healthy).
  5. "A man's primary duty is to his chosen purpose and the people he has committed to protect and provide for."
    • Source: Reflects his views on the "Legacy" virtue.
  6. "Stop apologizing for being a man. Start aspiring to be a good one."
    • Source: A recurring sentiment in his social media posts.
  7. "True strength is not the absence of vulnerability, but the courage to act in spite of it."
    • Source: His interpretation of the "Strength" virtue.
  8. "Hold yourself and other men to a higher standard. That's what honor means."
    • Source: His interpretation of the "Honor" virtue.

On Performance, Entrepreneurship, and Executive Health

  1. "The highest performers are not grinders, they are strategists. They manage their energy, not just their time."
    • Source: A core part of his executive coaching.
    • Learning: Sustainable high performance comes from strategic rest and recovery, not just working more hours.
  2. "Burnout is not a badge of honor. It's a sign of a poorly designed system."
    • Source: His coaching philosophy.
  3. "Your body is the foundation of your performance. Sleep, nutrition, and exercise are non-negotiable."
  4. "Anxiety is a feature, not a bug, of high performance. It means you care. The key is to harness it, not eliminate it."
    • Source: Common coaching advice.
  5. "Imposter syndrome is a sign that you are pushing yourself to the edge of your competence. Reframe it as a signal of growth."
    • Source: A common reframing he uses in therapy and coaching.
  6. "Get a coach. The best athletes in the world have coaches. Why do you think you don't need one?"
    • Source: Advocating for his own profession as a key performance tool.
  7. "Success is not about avoiding failure, but about becoming more resilient to it."
    • Source: Standard ACT/CBT principle applied to performance.
  8. "Saying 'no' is a superpower for productive people. It's about protecting your focus and energy for what truly matters."
    • Source: Productivity advice for executives.

On Health, Diet, and Fitness

  1. "The best diet is the one you can stick to. The best exercise is the one you actually do."
    • Source: A pragmatic approach to health.
    • Learning: Adherence and consistency trump theoretical perfection.
  2. Learning: The 3 Pillars of Health. Dr. Sepah consistently emphasizes Sleep, Nutrition, and Exercise as the foundational pillars that support mental and physical health.
    • Source: The Executive Health Playbook
  3. "Fasting is a hormetic stressor. It makes your body more resilient by exposing it to a mild, temporary challenge."
    • Source: His writing on intermittent fasting.
  4. "Prioritize protein. It is the most satiating macronutrient and essential for building and maintaining muscle, which is critical for metabolic health."
  5. "Lift heavy things. Resistance training is the single most important form of exercise for longevity and healthspan."
    • Source: A strong and consistent message in his health advice.
  6. "Sleep is not a luxury; it is a biological necessity. Skimping on sleep is like taking out a high-interest loan on your health."
    • Source: The Executive Health Playbook
  7. "Your environment dictates your behavior. If you want to change your habits, change your environment first."
    • Source: Behavioral principle applied to health (e.g., don't keep junk food in the house).
  8. "Walk more. It's the most underrated form of exercise."
    • Source: The Executive Health Playbook
  9. "Sunlight is a nutrient. Get it on your skin and in your eyes, especially in the morning, to anchor your circadian rhythm."
    • Source: Health advice from his playbook.

Additional Quotes and Learnings

  1. "Get off Twitter and into the gym." - A blunt call to action over intellectualization.
  2. "Discipline is a muscle. The more you use it, the stronger it gets."
  3. "True confidence is quiet. Insecurity is loud."
  4. "You can't pour from an empty cup. Self-care is a prerequisite for caring for others."
  5. "Boredom is the crucible of creativity."
  6. "The obstacle is the way." - Quoting Stoicism, which aligns closely with ACT.
  7. "Don't just track your metrics, track your values. Are you living the life you want to live?"
  8. "Your attention is your most valuable currency. Spend it wisely."
  9. "Instead of work-life balance, aim for work-life integration. Your work should be an expression of your values, not a departure from them."
  10. "Ultimately, it's all about behavior. What are you going to do?" - The final, action-oriented question that underpins his entire philosophy.