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

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.

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