Fatigue, irritability, lack of motivation… what if your hormones held the solution?

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.

continued on the next pageContinue reading…