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The brain has its own team of hormones to “boost” us, naturally improving mood and energy.
The brain has its own team of hormones to “boost” us, naturally improving mood and energy.
The brain has its dream team of hormones to naturally boost mood and energy. You just need to know how to stimulate them. Here’s how.
Simona GOUCHAN
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 central to psychological well-being. Anxiety, depression, bipolar disorder, attention or memory problems… brain chemistry is built upon food choices. Providing essential nutrients, avoiding those that cause stress, and, metabolically, maintaining healthy blood sugar and insulin levels are all crucial. Between simple routines and balanced menus, these two complementary approaches help us get through the cold season with a clear mind and in good spirits.
Regain 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 and anything, the dopaminergic circuits become depleted. The result: we get bored easily, we procrastinate, we feel drained. Contrary to popular belief, dopamine is not the pleasure molecule, but 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 mini-dopamine rush, a fleeting pleasure that, in the long run, dulls the desire to act.
Neuroscientists call it an “evolutionary mismatch”: our brains, calibrated for sustained and tangible effort, find themselves trapped in a world where everything is at our fingertips, where rewards are instantaneous, an endless “dopamine land.” The remedy? A reset. A former notification addict, TJ Power suggests retraining your brain for genuine satisfaction through basic habits: taking a cold shower, tidying up your home, reading, or even watching TV… but without your phone within reach. These small actions, which require a bit of self-discipline, reactivate the natural dopamine cycle: effort followed by real pleasure.
“We need to allow ourselves moments without our mobile phones during the day.”
Avoiding your phone upon waking and structuring your morning is the first thing to do. Dive into notifications within minutes of waking up blocks the momentum 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: setting aside periods of time during the day without your phone and scheduling specific times to check social media. He himself only allows himself three time slots: 10 a.m., 3 p.m., and 8 p.m. – appointments he looks forward to.
Getting into the flow, that state of total concentration, is another effective tip. Sports, reading, gardening, writing… immersing yourself in a demanding task slowly raises dopamine levels, fueled by the effort. Often, fifteen minutes of sustained attention is enough to trigger the mechanism: once you reach that point, the brain is firing on all cylinders, concentration becomes fluid, and you are fully anchored in the present moment. The result: productivity, motivation, and genuine enjoyment are beautifully synchronized.
On your plate,
focus on quality protein. Dopamine is made from 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 nutrients in an easily absorbed form, even going so far as to call meat a “superfood.”
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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.
Boosting self-confidence and connection with others with oxytocin
Nicknamed the “love hormone,” it boosts self-confidence and strengthens attachment to those around us. It fosters tenderness and a sense of connection, from birth and throughout life. When its levels are healthy, it soothes stress, enhances empathy, and supports self-esteem. Conversely, a deficiency promotes anxiety and social withdrawal. Social interactions are its playground: sharing a meal, kissing, playing sports in a group, giving or receiving compliments, helping someone… every interaction stimulates the production of oxytocin.
“Our thoughts often focus on what is missing or going wrong.”
Touch is king: “Holding someone in your arms for three to five seconds is enough to trigger a surge of oxytocin,” reminds the British coach. The best part? You’re not the only one to benefit. Even remotely, our interactions circulate oxytocin: a simple text message isn’t enough, but hearing a voice, on the phone or via video call, immediately stimulates its production. But oxytocin doesn’t depend solely on others: being positive towards yourself is just as important, reminds TJPower. Praising yourself rather than 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. Our thoughts often dwell on what’s missing or going wrong. Cultivating appreciation, expressing gratitude—for example, by noting three positive things from your day before bed—calms the mind and helps you see life from a gentler, more optimistic perspective.
Also avoid refined vegetable oils (sunflower, corn, soy, rapeseed, etc.), which are rich in linoleic acid (omega-6) and easily oxidized. Consuming them in excess of 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 oilseed oil was virtually impossible without machines and chemists,” the psychiatrist points out. Finally, steer clear of ultra-processed foods, which are often packed with these ingredients, low in micronutrients, and loaded with additives that weaken your brain and disrupt your emotional balance.
Maintain a cheerful mood and peak energy with serotonin.
Discreet yet essential, serotonin, known as the “happiness hormone,” regulates mood, energy, and sleep. Its primary booster? Daylight. Upon waking, having coffee on the balcony, venturing into the garden, or taking a short walk, even in winter, sends a powerful signal to your 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.
“Deep, restorative sleep restores serotonin balance.”
During the day, accumulating at least an hour of natural light, even in short bursts, optimizes serotonin production. In the evening, 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.
Deep, restorative sleep completes this virtuous cycle: it restores serotonin balance and supports energy and mood the next day. Another highly effective lever is nature. Walking among the trees, without a phone or headphones, supports serotonin production, reduces stress, and regulates the nervous system. This is “shinrin-yoku,” the famous Japanese “forest bathing.” Bonus: conifers release phytoncides, which help boost the immune system. TJ Power recommends three outings a week, just you, your breathing, and the tranquility of the forest.
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Choose well-sourced proteins and fats. Serotonin has a key ally: tryptophan. As with dopamine, its conversion requires essential cofactors: vitamins B6 and B12, folate, zinc, and magnesium. Stress, inflammation, or an excess of refined carbohydrates and ultra-processed foods can divert tryptophan to kynurenine (a harmful metabolite), thus limiting the production of this “happiness hormone” and affecting mood.
To support serotonin, focus on quality protein and a diet that includes stable, minimally processed fats, such as unprocessed animal fats, extra virgin olive oil, unrefined avocado oil, or unrefined palm oil. These fats protect your neuronal membranes and limit oxidative stress, two essential factors for healthy neurons. By supporting the structure and proper function of nerve cells, they create an environment conducive to the synthesis and release of neurotransmitters.
Let go and feel energized with endorphins
True natural painkillers, they soothe stress, provide a gentle euphoria, and restore energy. Conversely, a deficiency can lead to fatigue and irritability, especially if cortisol, the stress hormone, blocks their action. The best way to boost them? Get moving! Running, swimming, cycling, or weightlifting… Two sessions a week are an excellent start, notes TJ Power: one focused on strength, the other on endurance.
On calmer days, yoga or stretching relaxes the body, soothes the mind, and lowers cortisol levels. And no excuses, even when laziness strikes, there are simple solutions: a sauna, a steam room, or a fifteen-minute hot bath also creates a little controlled stress, enough to trigger the release of endorphins. Music and hearty laughter are other powerful triggers: a few notes, a fit of giggles, a dance step, and your endorphins will soar.
On the plate
Try it! To naturally release these feel-good signals, the brain needs optimal energy metabolism. However, our modern diets, rich in refined carbohydrates and ultra-processed foods, can weaken mood and energy levels. Even the Mediterranean diet, despite being praised for its benefits, can contain too many carbohydrates (45 to 65% of calories) for some people, emphasizes Dr. Georgia Ede.
Paradoxically, the more carbohydrates you consume, the more insulin resistant your body becomes, and the harder it is for your brain to use glucose efficiently as fuel. Carbohydrates are actually the only optional (non-essential) macronutrient for the brain: the liver can produce all the glucose it needs from proteins and fats.
To regain stable energy, a clear mind, and a balanced mood, the clinician suggests trying, with the help of a healthcare professional, a low-carbohydrate diet based on whole foods: a paleo version (approximately 90g per day), a ketogenic version (20g per day), or a carnivore version (0g visible). The goal: to adjust the balance between carbohydrates, proteins, and fats according to individual needs, stabilize energy levels, and create an optimal metabolic environment for mental well-being—and, as a bonus, get those endorphins flowing!
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