Replay: The DOSE Effect and The Truth About Dopamine, Focus & How to Reset Your Brain Without Quitting Social Media | TJ Power
High Performance Health
Navigating Expectations and Mental Health
This chapter chronicles the speaker's journey from battling attention and addiction to embracing a healthier mindset through the upcoming book, The Dose Effect. It explores the connection between mental health and expectations in relationships, work, and social media, emphasizing that happiness stems from the difference between reality and expectations. The speaker shares strategies for managing expectations, maintaining motivation through achievable goals, and transforming self-criticism into a more positive internal narrative.
What if you could naturally rewire your brain to feel more motivated, focused, and emotionally balanced—without needing to escape life, go off-grid, or take a two-week digital detox?
In this powerful re-release, Angela sits down with neuroscientist and author TJ Power to explore The Dose Effect—his revolutionary framework for recalibrating your brain’s chemistry using four key neurochemicals: dopamine, oxytocin, serotonin, and endorphins (aka DOSE). This conversation feels more relevant than ever, especially in light of new research showing that just two weeks offline can reverse a decade of age-related cognitive decline.
TJ opens up about his personal journey through grief, addiction, and distraction—and how rebalancing his brain chemistry transformed his life. You’ll walk away with tangible, science-backed tools to regulate your mind, reset your focus, build confidence, and deepen your connection to yourself and others… starting with how you spend the first 5 minutes of your day.
KEY TAKEAWAYS
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The Dopamine Trap: Why modern life overstimulates your brain—and how that leads to burnout, procrastination, and low mood.
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Quiet = Clarity: Learn how "cleaning the filing cabinet" of your thoughts helps reset your nervous system and sleep better.
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Oxytocin & Confidence: The surprising link between love, connection, and the kind of inner confidence that lasts.
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Flow, Focus & Fatigue: How to train your brain for high performance without crashing your motivation.
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From Addicted to Aligned: TJ’s personal story of healing from grief and distraction by mastering the DOSE effect.
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Morning Momentum: Why the first 5 minutes of your day shape your entire brain chemistry—and what to do instead of reaching for your phone.
TIMESTAMPS AND KEY TOPICS
0:00 - Introduction
0:29 - Introduction to D.O.S.E. and mental health strategies
2:56 - TJ’s personal story and journey to neuroscience
5:15 - Balancing happiness with realistic expectations
10:05 - Breaking long-term goals into achievable steps
22:44 - The importance of quiet walks in nature
36:29 - Dopamine and serotonin impacts of cold and heat exposure
54:58 - Managing dopamine addiction with tech and alcohol
57:19 - Building confidence through oxytocin and self-connection
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ABOUT THE GUEST
TJ Power is the lead neuroscientist at The DOSE Lab, author of The DOSE Effect and the co-founder of Neurify. Tj investigates how our social media-driven lifestyles are impacting our brain chemistry.
After completing his degrees and lecturing at the University of Exeter, he developed DOSE, a framework that elevates Dopamine, Oxytocin, Serotonin, and Endorphins. Tj then began sharing his DOSE strategies on Instagram leading to the formation of an amazing community of over 600,000 people.
Throughout the last two years, Tj has delivered over 500 live experiences at institutions
such as Oxford University, Amazon, and the NHS. With over 50,000 people now trained in DOSE, Tj is an internationally respected neuroscience educator and a go-to authority for unlocking human potential in the age of social media.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
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