Angela talks to TJ Power, the author of "The Dose Effect," who shares his personal journey through mental health challenges and the insights he gained from studying psychology and neuroscience.

They discuss the importance of understanding the four key brain chemicals—dopamine, oxytocin, serotonin, and endorphins—and how they influence our motivation, relationships, mood, and stress levels. TJ emphasises the significance of managing expectations to enhance happiness and explores practical strategies for improving mental well-being, such as spending time in nature, breaking down goals into manageable steps, and addressing the inner critic.

KEY TAKEAWAYS

• The Power of D.O.S.E.: Understanding dopamine (motivation), oxytocin (connection), serotonin (mood), and endorphins (stress relief) is essential for improving mental health and performance.
• Avoid Overstimulation: Overuse of phones, social media, and sugar can overstimulate dopamine pathways, leading to crashes and low mood. Start your day with action, not distractions, to reset your brain.
• Nature for Mental Clarity: Spending time in nature without distractions helps process thoughts, calm the mind, and increase serotonin for balanced mood and focus.
• Oxytocin Builds Confidence: Connection and contribution elevate oxytocin levels, boosting confidence and improving social interactions.
• Break Goals into Small Steps: Avoid feeling overwhelmed by long-term goals by breaking them into manageable chunks with attainable short-term deadlines.
• Balance Technology: While helpful, tools like fitness trackers can trigger dopamine spikes. Regular detoxes or mindful use improve mental health.
• Quiet Moments Matter: Take time to reflect without distractions. Regularly spending time in silence or with minimal stimulation helps clear mental clutter.

TIMESTAMPS

• 0:05 - Flow states and single-tasking
• 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

VALUABLE RESOURCES

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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. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

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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