The brain has its own team of hormones to “stimulate” us, naturally improving mood and energy.
The brain has its own
ideal team of hormones to naturally improve mood and energy. You just need to know how to stimulate them. Here’s how.
Simona Gouchan
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With the arrival of winter, it can sometimes be hard to keep up. Luckily, a few simple steps are all it takes to regain vitality and joy. British neuroscientist TJ Power, a prominent figure on social media (with nearly 900,000 Instagram followers), shows in his book “The Right Dose” (a clever acronym for dopamine, oxytocin, serotonin, and endorphins), published by Marabout, how to stimulate the happiness hormones.
American psychiatrist Georgia Ede, a Harvard-trained specialist in nutrition and metabolism, reminds us in “Nourish Your Brain, Heal Your Mind” (published by Thierry Souccar) that food remains fundamental to psychological well-being. Anxiety, depression, bipolar disorder, attention or memory problems… brain chemistry is based on food choices. Providing essential nutrients, avoiding those that cause stress, and, metabolically, maintaining healthy blood sugar and insulin levels are crucial. Between simple routines and balanced menus, these two complementary
Regain your motivation and energy with dopamine.
Notifications, likes, endless videos… the brain runs on dopamine, the molecule of vitality and motivation. But, constantly bombarded with stimuli for everything, the dopaminergic circuits become depleted. The result: we get bored easily, procrastinate, and feel exhausted. Contrary to popular belief, dopamine is not the pleasure molecule, but rather the one that drives us to act, learn, and create. For our ancestors, every effort (hunting, lighting a fire, building a shelter…) brought a slow but lasting reward, emphasizes TJ Power. Today, a simple click or a like is enough to trigger a small dopamine surge, a fleeting pleasure that, in the long run, diminishes the desire to act.
Neuroscientists call it “evolutionary mismatch”: our brains, calibrated for sustained, tangible effort, are trapped in a world where everything is at our fingertips, where rewards are instant, an endless “dopamine land.” The remedy? A reboot. TJ Power, a former notification addict, suggests retraining the brain to achieve genuine satisfaction through basic habits: taking a cold shower, tidying the house, reading, or even watching TV… but without your phone. These small actions, which require a bit of self-discipline, reactivate the natural dopamine cycle: effort followed by true pleasure.
“We need to allow ourselves moments without our mobile phones during the day.”
Avoiding your phone upon waking and organizing your morning is the first thing you should do. Diving into notifications within minutes of waking blocks the energy boost built up overnight, when the brain regenerates its resources. Then, making your bed, brushing your teeth, or taking a cold shower sends a clear signal to your brain: “I’m taking control of my day.” And, to limit unnecessary dopamine rushes, TJ Power recommends intermittent phone-free time: reserving periods throughout the day without your phone and scheduling specific times to check social media. He only allows himself three time slots: 10:00 a.m., 3:00 p.m., and 8:00 p.m., appointments he looks forward to.
Entering that state of flow, that state of total concentration, is another effective tip. Sports, reading, gardening, writing… immersing yourself in a demanding task slowly increases dopamine levels, fueled by the effort. Often, fifteen minutes of sustained attention is enough to activate the mechanism: once that point is reached, the brain works at full speed, concentration becomes fluid, and you are fully anchored in the present moment. The result: productivity, motivation, and genuine enjoyment are perfectly synchronized.
On your plate,
focus on quality protein. Dopamine is made up of amino acids like tyrosine and phenylalanine, but it also needs cofactors: iron, zinc, copper, magnesium, and vitamins B6, B12, and folate. Dr. Georgia Ede emphasizes that animal proteins (meat, fish, eggs, seafood) are the most effective at providing these easily absorbed nutrients, even going so far as to call meat a “superfood.”
As for eggs, and in particular the yolks, they constitute an almost perfect food, providing numerous essential nutrients, often insufficient in the modern diet, such as choline (a component of cell membranes and a precursor of acetylcholine, a neurotransmitter essential for learning and memory), and omega-3 fatty acids, especially if the hens are raised on pastures.Vegetarian or vegan? Vary your sources of plant-based protein (nuts, tofu, quinoa, buckwheat, legumes, etc.) to cover all the essential amino acids and make sure to supplement your intake of vitamin B12, iron, zinc, copper, iodine and omega-3 (EPA/DHA), which are often deficient in exclusively plant-based diets.
Boost self-confidence and connection with others with oxytocin
Known as the “love hormone,” oxytocin boosts self-confidence and strengthens bonds with those around us. It fosters tenderness and connection from birth and throughout life. When levels are healthy, it relieves stress, promotes empathy, and reinforces self-esteem. Conversely, a deficiency promotes anxiety and social isolation. Social interactions are its playground: sharing a meal, kissing, playing team sports, giving or receiving compliments, helping someone—every interaction stimulates oxytocin production.
“Often our thoughts focus on what is missing or what is wrong.”
Touch is fundamental: “Hugging someone for three to five seconds is enough to trigger a surge of oxytocin,” reminds the British coach. And the best part? You’re not the only one who benefits. Even remotely, our interactions circulate oxytocin: a simple text message isn’t enough, but hearing a voice, whether on the phone or via video call, immediately stimulates its production. But oxytocin doesn’t depend solely on others: being positive with yourself is just as important, reminds TJPower. Praising yourself instead of criticizing yourself, acknowledging your successes, is like a small revolution for the brain.Conversely, constant comparison on social media erodes confidence and inhibits the natural production of oxytocin. Another ally of well-being is gratitude. Often, our thoughts focus on what’s missing or what’s wrong. Cultivating appreciation and expressing gratitude—for example, by recalling three positive things from your day before bed—calms the mind and helps you see life from a kinder, more optimistic perspective.
On your plate,
prioritize whole and minimally processed foods. Oxytocin isn’t produced directly from what we eat, but for it to circulate properly, the brain needs to be healthy. Refined carbohydrates (sugar, white bread, pastries, sodas, processed cereals, fruit juices, etc.) cause sharp spikes in blood sugar, which increases inflammation, oxidative stress, and insulin resistance: the three enemies of the brain, reminds Dr. Georgia Ede.
Also avoid refined vegetable oils (sunflower, corn, soybean, rapeseed, etc.), which are rich in linoleic acid (omega-6) and easily oxidized. Consuming them in excess, along with omega-3 fatty acids, increases brain inflammation. “Most of these oils wouldn’t have existed before the Industrial Revolution: extracting and refining corn oil, grapeseed oil, or other oilseeds was virtually impossible without machines and chemicals,” the psychiatrist points out. Finally, avoid ultra-processed foods, which are often packed with these ingredients, low in micronutrients, and full of additives that weaken the brain and disrupt emotional balance.
Maintain a positive mood and high energy levels with serotonin.
Discreet yet essential, serotonin, known as the “happiness hormone,” regulates mood, energy, and sleep. Its main trigger? Daylight. Upon waking, enjoying a coffee on the balcony, stepping into the garden, or taking a short walk, even in winter, sends a powerful signal to the brain. TJ Power recommends five to ten minutes under a clear sky, fifteen minutes on cloudy days, and up to thirty minutes when the sky is heavily overcast. Spending time outdoors around lunchtime prolongs this revitalizing effect.
“A deep and restorative sleep restores serotonin balance.”
During the day, accumulating at least an hour of natural light, even in short bursts, optimizes serotonin production. At night, dim the lights: a soft ambiance, like that of sunset, prepares the body for relaxation. This transition signals the brain to gradually convert serotonin into melatonin, the sleep hormone.
A deep, restorative sleep completes this virtuous cycle: it restores serotonin balance and improves energy and mood the next day. Another highly effective tool is nature. Walking among the trees, without a phone or headphones, promotes serotonin production, reduces stress, and regulates the nervous system. This is “shinrin-yoku,” the famous Japanese “forest bathing.” Furthermore, conifers release phytoncides, which help strengthen the immune system. TJ Power recommends three outings a week—just you, your breath, and the tranquility of the forest.
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