Social media is hijacking your brain. Dopamine overload is killing your focus. Ultra-processed foods (UPFs) are wrecking your body. The modern world is designed to keep you addicted, distracted, and exhausted. So how do you take back control?

In this episode, neuroscientist TJ Power explains the science behind dopamine, addiction, and productivity. The author of DOSE: The Brain Chemistry That Drives Happiness & How to Optimize It, TJ has trained over 80,000 people in brain chemistry optimisation, helping them rewire their habits, overcome distractions, and regain control of their minds.

We also dive into dopamine fasting, the ideal morning routine for peak productivity, and why your phone might be the biggest obstacle to deep focus.

If you’re feeling stuck, unmotivated, or overwhelmed, this conversation will give you strategies for resetting your brain and reclaiming your focus.

Chapters:
0:00 Introduction
2:00 TJ’s Upbringing
5:00 Family Friendship with Jay Shetty
6:00 Growing Up with OCD
8:40 TJ’s Party Phase
11:00 Hitting Rock Bottom
14:00 TJ’s Teachings Begin
15:30 The DOSE Framework Explained
23:00 The Power of Slowing Down in Nature
24:30 Chris Sells His Company
29:00 A Smarter Way to Set Goals
32:00 Why Entrepreneurs Often Struggle with Addiction
39:00 What Alcohol Really Does to Your Dopamine
43:00 TJ’s Dad Quits Drinking
48:00 Understanding Serotonin
51:00 Why Mental Health Issues Are on the Rise
53:00 Boosting Motivation by 48% (Yes, Really)
58:00 The Surprising Benefits of Watching More TV
1:03:30 Is Cold Water Therapy Actually Effective?
1:06:00 How to Enter a Flow State
1:12:30 How Your Diet Impacts Brain Function
1:18:00 How to Boost Melatonin and Sleep Better
1:22:30 Does WHOOP Accurately Track Sleep & Fitness?
1:24:00 What Is Oxytocin (and Why It Matters)
1:27:00 Single vs. Relationship Oxytocin – What’s the Difference?
1:31:00 How Oxytocin Relates to Sex and Intimacy
1:35:00 The Science of Stopping Overthinking

Follow Chris: https://www.instagram.com/chrisdonnellyofficial/?hl=en
Follow TJ Power: https://www.instagram.com/tjpower/?hl=en
Link to Book: https://thedoseeffect.co.uk/

Peter Hitchens

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