Deep Dive
Shownotes Transcript
Hey everyone, ready for another deep dive? Absolutely can't wait. Today we're diving into TJ Power's new book, The Dose Effect. Oh yeah, just came out last week, right? On the 16th. Yep, January 16th. So fresh, the ink's barely dry, but it's already making waves and we wanted to break down the key ideas. Definitely give our listeners a taste of what it's all about. Exactly, so they can walk away with, hopefully,
you know, some actual tools and strategies. Yeah. Some tricks to level up their mental game. Yeah. That you can use right away. Right now, starting today. Exactly. And what's so cool about this book. Yeah. It's not just like,
positive thinking fluff. Right. It's like a real formula. It's based on neuroscience. Okay. So there's actual science behind it. Oh, yeah, totally. So tell me more about this formula then. What is it? It's called the DOSE formula. DOSE. DOSE. Yeah. D-O-S-E. Okay. I like it already. It stands for dopamine, oxytocin, serotonin, and endorphins.
Interesting. Okay, so those are like the brain chemicals. That are the keys to feeling good and, you know, performing well. Absolutely. They affect everything from your mood, your motivation, how you connect with people, how you handle stress. Wow, that's a pretty powerful cocktail. It is. And TJ does a brilliant job of explaining how they all work together.
Now, when you say brain chemicals, I know some people might be thinking, like, uh-oh, this is getting a bit too technical for me. Right. But what makes this book so unique is that it's rooted in TJ's own struggles, you know? Totally. His personal story is really woven throughout the book. Yeah. And that's what makes it so relatable, right? Absolutely. It's not just some, like, distant expert story.
lecturing you. Right. It's someone who's actually been through some tough times. Yeah. He opens up about his struggles in school, feeling lost. And then, you know, in his late teens and early 20s, losing five people really close to him. Wow. Five people. Yeah. By the age of 21, he had carried four coffins. Oh, my gosh. I can't even imagine. It's heavy stuff. Yeah. The weight of that grief. He talks about turning to partying.
and what he calls addictive dopamine behaviors to cope. So basically chasing those highs to avoid facing those really difficult emotions. Exactly. You know, that part really resonated with me. Maybe not to that extent, but I think we've all reached for distractions when things get tough. Oh, absolutely. It's almost like a reflex. Right. Like our brains are wired to seek pleasure and avoid pain. Cold air. But I find it so inspiring how TJ turned things around, you know? Yeah.
he realized he needed a complete reset, mentally, physically. And he made this big decision to move to the countryside. Wow, that's a big change. Yeah. He started tuning into his instincts, like what his body and mind really needed. He was like he was rediscovering himself. And ultimately, that's what led him to create the dose formula.
It's amazing how our struggles can lead us to our purpose, isn't it? It really is. It's like those difficult experiences become the fuel for something greater. And in this case, it's helping others find their own path to well-being. Exactly. His personal story makes those scientific concepts just like hit home. Totally. It makes you feel like, OK, if he can go through all of that and come out stronger on the other side.
then maybe I can too, you know? It's that sense of hope and empowerment that's so powerful. Absolutely. It's like, okay, I can take control of my brain chemistry. You have more agency than you think. Exactly. And steer it in a positive direction. Right. Instead of letting those quick hits control you. All right. I'm ready to get into the specifics of this dose formula. Me too. Let's break it down. Okay. So I've got
Dopamine, oxytocin, serotonin, and endorphins. Those are the four key players. Let's start with dopamine. I'm curious to hear more about what it does in our brains. All right, imagine this. Yeah. You're one of our hunter-gatherer ancestors. Okay, I'm picturing it. Facing a harsh, unpredictable world. Yeah, survival of the fittest. Exactly.
So dopamine was the chemical that motivated you to hunt. Even when it was like freezing cold or exhausting. Even when it was risky, yeah. So it's that drive that pushes us to persevere. Precisely. And then when you finally made that kill, bam. Dopamine surge. A surge of dopamine rewarding you with a feeling of accomplishment. Okay, so it's not just about pleasure. It's about achieving something. Exactly.
Exactly. And that same rush is what you experience today. Yeah. When you finish a challenging project, nail a tough workout. Or finally clean my whole house. Exactly. It's that yes, I did it. Yeah. Feeling. Okay. But here's where things get a little tricky. Yeah. Our modern world is like a 247 dopamine dispenser, wouldn't you say? It is. We're bombarded with it.
Social media, junk food, all those notifications. All those things designed to give us those quick hits of dopamine. And the problem is we're getting those rewards without actually putting in the work. It's like getting a trophy just for showing up. Right. It feels good for a moment, but it doesn't last. It's empty. There's no real satisfaction. What happens in our brains when we get caught in the cycle of easy dopamine? You know, your brain operates on this balance of pleasure and pain. Okay. When you do something difficult, something that requires effort,
your brain rewards you with that dopamine hit. Makes sense. But when you're constantly flooding your system with the easy stuff, it throws off that balance. Then what happens? You end up feeling less motivated, easily distracted. Oh, I know that feeling. And even prone to low moods. So it's like,
We're training our brains to expect instant gratification. Without any effort, yeah. And then we wonder why we can't focus. Or stick to our goals. It's like a vicious cycle. So how do we break free from this easy dopamine trap? TJ talks about this idea of slow dopamine. What does he mean by that? Slow dopamine is about earning those rewards through effort.
Okay. Working towards something meaningful. So it's about the journey, not just the destination. Exactly. It could be learning a new skill, building a business. You might not get that immediate high, but the satisfaction is deeper. And it lasts longer. Exactly. It's about building that sense of mastery and accomplishment. I like that. Slow dopamine. It's a game changer. So how do we actually shift from that instant gratification mindset to cultivating slow dopamine? That's the million dollar question. Right.
TJ mentions willpower and something called the anterior mid cingulate cortex. The AMCC. Yeah. What is that exactly? Well, it's this part of your brain. Okay.
And it lights up every time you resist a temptation. Interesting. Or push yourself to do something you don't feel like doing. It's like our willpower muscle. Exactly. And just like any muscle, the more you use it, the stronger it gets. So every time I choose a healthy snack instead of that bag of chips, I'm basically doing a brand workout. You got it. And TJ argues that the more you strengthen this muscle, the easier it becomes to delay gratification. And resist those quick dopamine hits. Precisely.
It's about paving the way for a life driven by more meaningful pursuits. This is fascinating. It's like we have this incredible power to rewire our brains. We really do. Yeah. And it all starts with understanding these chemicals and how they work. And making those conscious choices. Exactly. Now, TJ also dedicates a whole chapter to flow state. Oh, yeah. That's a good one. And he ties it directly to dopamine. It's like the ultimate dopamine reward. Flow state. I've heard about that. Yeah. But I've always wondered how to actually access it, you know? Yeah.
It seems kind of mystical, right? Yeah, it's that mental zone where you're so engrossed in something. And everything else fades away. Time disappears. You're totally in the zone. Exactly. And it's not just about work. You can experience flow in sports, music. Even conversations. Absolutely. Think about a time you were so absorbed in something that you completely lost track of time. Okay. Yeah, I can think of a few times. That's flow. That's a great feeling.
So how do we get into that zone more often? Does TJ offer any strategies? He does. He has this four-step strategy he calls the stopwatch challenge. Okay, I like a good challenge. Tell me more.
It's about choosing a challenging task, eliminating distractions, setting a timer, and seeing how long you can focus. Okay, so like a focus sprint? Yeah, and the goal is to push past that initial 15-minute hurdle. Why 15 minutes? Because that's where the magic starts to happen. Interesting. It's like training your attention span to go the distance. Exactly. But, you know, what about...
People with ADHD, they often struggle with focus. That's a great point. How does TJ's approach apply to them? Well, he actually talks about the challenges of focus for people with ADHD. Okay. He explains that it's often rooted in dopamine dysregulation.
Meaning what? Meaning their baseline dopamine levels are lower. So they might be more drawn to those quick dopamine hits. Exactly. Yeah. But he also emphasizes that people with ADHD can experience hyperfocus. Oh, right. When they find something they're truly passionate about. Yes. And that taps into that slow dopamine system we were talking about. It's like
Everyone has the potential to tap into flow state. Absolutely. Yeah. It's just about understanding your individual needs and finding the strategies that work best for you. I love that. So we've covered dopamine, the drive and reward chemical. Now let's move on to oxytocin, the love hormone. What exactly does oxytocin do in the brain and how does it impact our relationships and our well-being? Well, that's where things get really interesting. Oxytocin is all about
fostering those bonds, that sense of trust and belonging that we all crave. Okay, so like the connection chemical. Exactly. This is where I get really excited because, you know, I'm all about building strong relationships. Yes, and oxytocin is key to that. Both with others and with myself. Absolutely. It's about cultivating that sense of love and connection on all levels. This is going to be good. Let's dive in. So we were talking about oxytocin, the connection chemical. Yeah, the love hormone, right. I'm excited to dive deeper into this one. All right, let's do it.
So oxytocin is all about those warm, fuzzy feelings. Okay. Give me all the warm fuzzies. It's that feeling of safety and connection you get when you hug someone you care about, when you have a deep conversation with a friend. Or like when you cuddle with your dog. Yes, exactly. That's oxytocin at work. It's powerful stuff. It really is. And it plays such a crucial role in our relationships. I know oxytocin is often called the love hormone, but TJ emphasizes that it's not just about relationships.
romantic love or even just relationships with others. He talks about self-compassion? Yeah, like cultivating a loving relationship with yourself. Exactly. It's about silencing that inner critic we all have. Oh, tell me about it. Mine's pretty loud sometimes. Uh-huh.
I know the feeling. But it's about treating yourself with kindness, just as you would a close friend. I love that. It's like self-love is the foundation for all those other loving relationships. It all starts with you. So true. But here's the thing, though. Yeah. Our modern lifestyle with all the hustle and the digital distractions. Oh, yeah, for sure. It really throws a wrench in our ability to connect, wouldn't you say? Absolutely. TJ talks about these four main things that sabotage our oxytocin levels. Okay, what are they? One, self-love.
Lack of social connection. Okay, that makes sense. Two, phone use during interactions. Oof, yeah, guilty as charged. Three, online comparison. Ugh, the comparison trap. And four, self-criticism. So basically, all the things we tend to do on a daily basis. It's tough out there. But you know what? TJ even highlights this statistic. What's that?
Loneliness can be as harmful to your health as smoking 15 cigarettes a day. Wow. Okay, that's a serious wake-up call. It really puts things into perspective. So how do we counteract these negative influences? Well, TJ offers some really practical solutions. Okay, I'm all ears. He stresses prioritizing face-to-face interactions. Okay, so putting down the phone and actually connecting with people. Exactly.
limiting social media use. That's a big one. And practicing gratitude and self-compassion. Those are good ones. He even suggests incorporating more physical touch into our lives. Like hugging friends and loved ones. Yes. Or even cuddling with a pet. It's about remembering that we're wired for connection. And sometimes we just need a good hug. Okay, now I want to get into some of those specific topics
dosy actions that he outlines me too there are some really good ones one that really stood out to me is phone fasting oh yeah that's a big one now he's not saying ditch your phone completely but to create those intentional breaks right it's about finding a healthier balance so what's the science behind why phone fasting is so beneficial well when we're constantly glued to our phones
we're missing out on those real-life moments of connection. Right. It's like we're physically present but mentally checked out. Exactly. And that can really impact our oxytocin levels. So phone fasting allows us to be more present in our interactions. It does. It creates space for those deeper conversations. And it allows us to, like,
Tune into our own emotions. Exactly. He highlights two crucial times for phone fasting, mornings and evenings. Oh, yeah, those are key. Why are those times so important? Well, think about it. Starting your day without immediately diving into that dopamine rollercoaster of social media. Oh, I know that feeling. The endless scroll. It allows you to set the tone for a calmer, more focused day. And then...
Creating that phone-free window in the evening helps you wind down, connect with loved ones, or just enjoy some quiet time. Exactly. Okay. That makes a lot of sense. It's about giving your brain a break from the constant stimulation. And creating space for those oxytocin-boosting activities. Like quality time with your family. Reading a book, taking a bath. It's all about self-care.
What other strategies does he recommend for creating a healthier relationship with our phones? He talks about creating a more mindful phone setup. Okay, how do we do that? Turning off most notifications. Ooh, that's a good one. Moving social media apps off your home screen. So they're not right there tempting you. Exactly. And he has a strategy he calls social media moments. Social media moments? What's that? It's basically...
Choosing three specific times during the day. Okay. When you allow yourself to check social media guilt-free. So you're not just mindlessly scrolling all day long. Exactly. The rest of the time, your phone is for calls, messages, and essential apps only. I love that. It's like setting boundaries with technology. Yes. It's about reclaiming control over your attention. Okay. Another dosy action that caught my attention was cold water.
Oh, the cold water. I'll admit, I'm not a huge fan of cold showers. I hear you. But TJ makes such a compelling case for it. Okay.
OK. What are the benefits? So he explains that cold water exposure triggers this mild stress response in your body and your brain releases dopamine to counteract that discomfort. Interesting. So it's like a shock to the system. It is. And it leads to these feelings of alertness and motivation. So it's like a natural energy boost. Exactly. And he's not talking about ice baths. He suggests starting small. OK. Like just a few seconds of cold water at the end of your shower. Exactly.
You can gradually increase the duration as you get more comfortable. I guess I can handle that. But besides the dopamine boost, are there other benefits? There are. He talks about the mental toughness aspect. Like building resilience. Exactly. Each time you push through that initial discomfort, you're proving to yourself that you can handle challenges. I can see how that could translate to other areas of your life. It's like a mental workout for your willpower muscle. I'm starting to see the appeal.
So we've covered dopamine and oxytocin. We've got two to go. Let's move on to serotonin, which TJ describes as the bridge between the body and mind. Yes.
And he highlights the fact that 90% of it is produced in the gut. That's fascinating. So gut health is really important for our mental well-being. It's crucial. He talks about this superhighway connecting the gut and brain. What's it called? The vagus nerve. Okay, the vagus nerve. And it thrives when we take care of our gut health. Makes sense. When we eat healthy foods, get enough sleep. It all works together.
But what's interesting is that TJ emphasizes that serotonin isn't just about happiness. Right. It's more than that. It's about overall well-being. Exactly. Feeling good in your own skin, a sense of inner peace. Okay. So it's about being in sync with yourself. Exactly.
But, you know, there are things that can deplete our serotonin levels. What are those? Well, he identifies four main culprits. Okay, hit me with them. Unhealthy food, lack of sleep. Those are the usual suspects. Lack of nature and lack of sunlight. So basically, a lot of things that are common in our modern lives. Unfortunately, yes. But the good news is that even small changes can make a big difference.
That's what I love about TJ's approach. It's all about those small, consistent actions. Let's talk about some of those dosey actions that can help us boost our serotonin. Okay. Which one do you want to start with? Nature is a big one that TJ emphasizes. Oh, yeah. He's a big advocate for spending time in nature. He shares the story about his own transformation during COVID.
Where he was surrounded by nature but still felt disconnected. Right, because he was constantly on his phone. He decided to go for a one-hour walk every morning without his phone. And it changed everything for him. Those walks became his sacred space. A time to connect with nature and disconnect from the digital world. He talks about this Japanese concept called forest bathing. Forest bathing, I've heard of that. It's about immersing yourself in the forest and allowing it to work its magic on you.
Sounds amazing. But you don't need to go on a retreat to get those benefits. Right. Even short walks in nature can have a profound impact. On your mental clarity, your stress levels, just your overall well-being. It's incredible. And, you know, there's science behind it, too. Really?
How does being in nature actually impact our brain chemistry? So trees release these chemicals called phytoncides. Phytoncides, okay. And they've been shown to boost our immune system and reduce stress hormones. Wow, so nature really is medicine. It's like nature's own aromatherapy.
and being in nature helps regulate our circadian rhythm. - So it improves our sleep. - It does, and it can even boost creativity. - So many benefits, and it's so accessible. - Exactly. You don't need fancy equipment or gym membership. - You can just step outside your door and get a dose of nature. - And it's free. - Another powerful serotonin booster is sunlight. - Oh yeah, the sunshine.
TJ talks about the importance of starting your day with sunlight. It helps to reset your internal clock and triggers the production of serotonin. It's like nature's own antidepressant. He even suggests using a sunrise alarm clock. Those are pretty cool. They mimic natural sunlight. So you wake up feeling more refreshed. Exactly.
Why is morning sunlight so important? How does it actually impact our serotonin levels? Well, sunlight helps to regulate our circadian rhythm. Which controls our sleep-wake cycle. And our hormone production. Okay, so it's all connected. It is. Exposure to sunlight in the morning suppresses the production of melatonin. The sleep hormone. Exactly.
and triggers the release of serotonin, which boosts our mood and energy levels. It explains why I always feel so much better after a sunny morning walk. It's amazing how powerful nature can be. It really is. But let's not forget about the 90% of serotonin that's produced in our gut. Right. Gut health is key. What are some practical tips for improving our gut health?
Well, TJ dedicates a whole chapter to the gut-brain connection. Okay, I'm intrigued. He explains how the bacteria in our gut actually communicate with our brain. What? The bacteria in our gut talk to our brains? It sounds crazy, but it's true.
And they impact our mood, our energy, even how we think. That's incredible. It's like we have this whole ecosystem living inside of us. We do. And it's playing a huge role in our well-being. So how do we take care of this ecosystem? He talks about eating a balanced diet.
Rich in fiber, protein, and healthy fats. Okay, so the usual healthy eating advice. But he also stresses minimizing processed foods, sugar, and alcohol. Those can disrupt the balance of our gut microbiome. Exactly. Does he give any specific dietary recommendations? He mentions the 80-20 rule. 80% whole foods, 20% treats. Exactly. It's about finding a way to eat that feels good and sustainable.
He also touches on intermittent fasting. Yeah, as a way to improve gut health. Intermittent fasting seems to be really popular these days. It is, but it's not for everyone. Right, it's important to listen to your body. And talk to your doctor. Okay, so we've covered dopamine, oxytocin, and serotonin. Now let's move on to the final piece of the dosis puzzle.
Endorphins. Alright, endorphins. Our body's natural painkillers and mood elevators. What role do they play in our sense of well-being and how do we boost them?
Welcome back. We're talking about endorphins today, our natural painkillers, right? Yeah, they're fascinating. Our body's own mood boosters. What's the deal with endorphins? Why are they so important? Well, they evolved as this, like, survival mechanism way back when. Okay, back in the caveman days. Exactly. To help our ancestors push through pain, fatigue, when they were in danger. So they could outrun those saber-toothed tigers? Exactly. Exactly.
If you're running from a predator, you don't want to stop for a little pain. Right. You got to keep going. Endorphins help you power through. But we're not exactly facing down prehistoric predators these days. True. So how do endorphins work in our modern lives then? I mean, we're not running for our lives every day. Right. But our modern lives are full of stressors, you know? Oh, yeah, for sure. Deadlines, traffic, relationship issues. It all adds up. That constant pressure to do more, be more. It's like we're
Always on edge. And all that stress, it triggers our endorphin system. Okay, but how does stress actually deplete
deplete endorphins. Well, when we're chronically stressed, our bodies go into that fight or flight mode. Mm-hmm. I've heard of that. Releasing hormones like cortisol. Cortisol, right. And over time, that constant state of high alert, it depletes those endorphin reserves. So we end up feeling drained and overwhelmed. Exactly. And even more sensitive to pain. That explains why I crave chocolate when I'm stressed. I'm looking for that endorphin rush. It makes sense.
But there are healthier ways to boost those endorphins. Okay, I'm all ears. So besides chocolate, what can we do? Tons of things. Exercise is a big one, obviously. Think of that runner's high. Oh yeah, that feeling after a good workout. Exactly.
But it's important to find activities you enjoy. It shouldn't feel like a chore. Exactly. Whether it's dancing, swimming, hiking, or whatever gets you moving. He also talks about heat as an endorphin booster. Yeah. Saunas are great for that. I've heard about the benefits of saunas. What's actually happening in our bodies when we're in that heat. So when you're in a sauna, your body's exposed to that heat stress. Mm-hmm.
And it activates all sorts of physiological responses. Like what? Including the release of endorphins. Okay, so that's where the good feelings come in. Exactly. It also releases dynorphins, which contribute to that feeling of relaxation afterwards.
Interesting. So it's not just the heat. It's the after effects, too. Right. He even mentions that regular sauna use is linked to a lower risk of dementia. Yeah. There's growing evidence for that. That's pretty incredible. So it's not just about relaxation and pain relief. It's about long term brain health. It seems like it. The heat might stimulate something called brain derived neurotrophic factor or BDNF. BDNF. OK. What does that do? It's like fertilizer for brain cells.
helps protect them from damage, and promotes new growth. Wow. Okay, next up. I think this one's a favorite for everyone. Music. Oh, for sure. Who doesn't love music? We all know how music makes us feel. But what's going on in our brains when we listen to something we love? So music...
It has this amazing ability to tap directly into our emotional centers. When we listen to music we enjoy, our brains release dopamine and endorphins. Okay, so that explains the good vibes. It's like a sonic massage for our souls. And he also talks about the power of singing. Singing! So it's not enough to just listen. We've got to belt it out ourselves. He says it's one of the best ways to boost those endorphins. Even if you're not a good singer. Even if you sound like a dying cat. Ha ha.
I love that. It's about letting go and experiencing the joy of music. Exactly. He even encourages joining choirs or singing with friends. So it's a social activity, too. Absolutely. Okay, this next one is sure to bring a smile to your face. Laughter. Oh, yeah. Laughter is the best medicine, right? It feels good, but why? Why?
What's happening in our bodies when we laugh? Laughter is like this internal workout for your happy muscles. Oh, okay. I like that. It triggers that endorphin release and reduces those pesky stress hormones like cortisol. So it's an instant mood booster and stress reliever. Exactly. I've definitely noticed that after a good laugh, I feel lighter, more relaxed. And more optimistic. So how do we incorporate more laughter into our lives? Do I need to like watch stand-up all day? Uh-huh. You could.
But there are simpler ways. OK, like what? Watching a funny movie, listening to a funny podcast, spending time with kids. They're always good for a laugh. So true. Or just reminiscing about funny memories with friends. It's all about finding those moments of joy and lightness. Making a conscious effort to seek them out. Exactly. Don't take yourself too seriously. This last one might seem surprising. Stretching. Stretching. Interesting. I wouldn't have thought of that as an endorphin booster. Me neither at first.
But TJ explains how important it is to incorporate more movement and flexibility into our routines. Okay. Why is stretching so important? Well, think about how our bodies have evolved. We were designed to move. We were.
But nowadays we spend hours sitting. Yeah. Hunched over computers on the couch. And that can lead to tension, stiffness, even pain. Right. So stretching helps to counteract that. Exactly. It increases flexibility, improves circulation. And releases endorphins. Like a tune up for your body.
He provides a really simple stretching routine. Oh yeah, what's that? Reaching up high, bending down to touch your toes, twisting your torso. Okay, I could do that. Easy, right? No excuses not to stretch. He also mentions hanging from a bar to decompress the spine. I used to love doing that as a kid. Maybe it's time to bring back the monkey bars. Uh-huh, why not? It's about finding those playful ways to move your body. And remembering that movement can be enjoyable.
Exactly. So we've talked about a lot of different dose actions for all four happiness chemicals. Dopamine, oxytocin, serotonin, and endorphins. It's like a whole toolkit for happiness. It is. But one of the coolest concepts in the book is this idea of dose stacking. Dose stacking. Yeah. I wanted to ask you about that. It's all about combining multiple dose actions. Okay. So like layering them. Exactly. To create a synergistic effect...
really amplifying those benefits. So it's like a happiness multiplier. It is. You're hacking your brain chemistry for optimal well-being. I like the sound of that. So give me an example of a dose stack.
Okay, imagine a social hike. Okay, I like it already. You're getting exercise, being in nature, sunlight, and connecting with friends. All at the same time. That's a powerful combo. It is. Or picture a productive work session. Okay, walk me through that one. You're doing deep work, but you're phone fasting.
You have healthy snacks on hand and you're planning a celebratory call with a friend afterwards. So you're boosting dopamine with the focused work, serotonin with the healthy snacks and oxytocin with the social connection. Exactly. It's brilliant. He even talks about transforming everyday activities into dose stack. Oh, yeah. Like doing chores while listening to music and being mindful. Turning those mundane tasks into activities.
opportunities for self-care i love this idea of dose stacking it's so creative and empowering as we wrap up our deep dive into the dose effect it's clear that this book is more than just a self-help book
It's a practical guide to understanding the science of happiness and putting it into action. I totally agree. It's full of actionable tips and strategies that you can start using right away. And it's all grounded in science, which I really appreciate. It takes the guesswork out of it. It does. It's like TJ's giving us the cheat codes to happiness. Uh-huh. I like that. The happiness cheat codes.
What I also appreciate is how he acknowledges that change doesn't happen overnight. Right. It's a journey. It's about starting small, being consistent and being kind to yourself along the way. It's about progress, not perfection. Exactly. We're all going to have setbacks. We're human. But it's about viewing those setbacks as opportunities to learn and grow. It's all part of the process. And just keep moving forward one dose action at a time. One step at a time.
Before we sign off completely, I want to leave our listeners with a question to ponder. Ooh, I like this. What's the question? What small change can you make today to boost one of your dose chemicals? It could be anything. A walk in nature, a phone-free evening, a good laugh with friends. It's about being intentional and making choices that nourish your brain and body. You have the power to create a happier, healthier life. And remember, this was just a taste of what's in the dose effect.
If you're ready to dive deeper into this journey, we highly recommend checking out the book. It's a game changer. We'd love to hear about your dose journey, so feel free to share your experiences with us on social media. Use the hashtag, hashtag the dose effect. We can't wait to see how you transform your life, one dose action at a time. Thanks for joining us for another deep dive. See you next time.