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hey
everyonereadyforanotherdeepdive
absotheycantwait
todayweredivingintoTJpowersnewbook
thedoseeffect
oh yeah
justcameoutlastweek
rightonthesixteen
yepsomejanuarysixtetegiessofresh
theinkstorelylydry
butitsalreadymakingwaves
andwewantedtobreakdownthekeyideas
definitelygiveourlistenersatasteofwhatitsallabout
exactly
sotheycanwalkawaywithhopefully
youknowsomenacualtoolsandstrategies
yeah
sometrickstoleveluptheirmentalallgame
yeah
ahyoucanuserightaway
rightnowstartingtoday
exactly
andwhatssocoolaboutthisbook
yeah
itsnotjustlikepositivethinkingflove
itslikearealformula
itsbasedonneuroscience
okaysotheresactualsciencebeindind
oh yeah
totally
sotellmemoreaboutthisformula
thatwhatisit
itscalledthedoseformulaokay
DOSEokay
ilikeitalreadyandsandsfordopamine
oxycen
sarotoninandendorphins
是的 对的
interesting
okay
sothosearelikethebrainchemicals
thatarethekeystofeelinggood
andyouknowperformingwellabsolutely
theyccteverythingfromyourmood
yourmotivation
howconconnectwithpeople
howyouhandlestress
wow
thatsapowerfulcocktail
itisandTJDhasabrilliantjobexplaininghowtheyallworktogether
nowwhenyousaybrainchemicals
iknowsomepeoplemightbethinking
yeah
likeuhthisisgettingabittootechnicalforme
yeah
butwhatmakesthisbooksounique
yeah
isthatitrootedintjsownstruggles
youknowtotally
hispersonalstoriesreallywooventhroughthebook
yeah
andthatsmakeskesitsrerelaable
rightabsolutely
itsnotjustsomelikedistantexpertlecturingyouright
itssomeone
whosactuallybeenthroughsometoughtimes
yeah
heopensupabouthisstrugglesinschool
feelinglost
andthenyouknowhislateteensinearlytweneth
losingfivepeoplereallyclosetohim
wow
fivepeople
yeah
bytheageoftwentyone
hehadcarriedfourcofens
oh mygod
icanyouimaginesefvystuff
yeah
theweightofthatgrief
hetalksaboutturningtoparty
不 我不有
andwhathecallsaddictivedopamybehaviorstocopesobasicallychasingthosehighstoavoidfacingthosereallydifficultemotionsexacyouknowthatpartreallyresonatedwithme
maybenottothatextent
butithinkweveallreachfordistractions
whenthingsgettough
oh
absolutely
almostlikeyourreflex
rightlikeourbrainsarewiredseekpleasureandavoidpaincolder
butifinditsoinspiring
howTJturnthingsaround
youknow
yeah 好的
好的
herealized
heneededacompletereset
mentally
physically
andhemadethisbigdecisiontomovetothecountryside
wow
thatsbigbigchange
ahhestartedtuningintohisinstincts
likewhathisbodyinmindreallyneededislikehewasreallydefferinghimself
andultimately
thatswhatledhimtocreatethethoseformula
itsamazinghowourstrugglescanleadustoourpurposes
andit
itreallyisitslikethosedifficultexperiencesbecomethefuelforsomethinggreater
andinthiscase
itshelpingothersfindtheirownpathtowellbeingactlyhispersonalstorymakessoscientificconceptsjustlikehithome
totally
itmakesyoufeellikeok
ifhecangothroughallofthat
andcomeoutstrongerontheotherside
then
maybeicantooyouknowitsthatsenseofhopeandempowerment
thatssopowerful
absolutely
itslikeokayicantakecontrolofmybrainchemistry
youhavemoreagencythanyouthingexactlyandsteeritinpopositivedirection
insteadinthosequickkdscontrolyoualright
imreadytogetintothespecificsofthisdosemetoo
letsbreakitdownokay
soivegot
gotdopamine
oxytocen
serotoninandendorphinsthosearethefourkeyplayers
letsstartwithdopapamine
imcurioustohearmoreaboutwhatitdoesntourbrainsaretimaginethisyes
youreoneofourhuntergatherrancestorsokay
impicturingitfacingaharshunpredictableworldyes
survivalofthefitshexactly
有没有
sodopaminewasthechemicalthatmotivatedyoutohunt
evenwhenitwaslikefreezingcoldorexhaustedevenwhenitwasriskyyeah
soitsthatdrivethatpushesustopersevereprecisely
andthenwhenyoufinallymadethatkillbamdopamine
searchasurgeofdopaminerewardingyouwithafeelingofaccomplishmentokay
soitsnotjustaboutpleasure
itsaboutachievingsomethingexactly
andthatsamerushisthatyouexperiencetodayyeah
whenyoufinishachallengingpromjacknailatoughworkoutorfinallycleanmywholehouse
itsaexactly
itsthatyesdidityeah
feelingokay
buthereswherewhereget
getlittlelittletrickyyeah
ourmodernworldislikeatwohundredandsevendopaminedispenser
woudntyousayitiswerebombardedwithitsocialmedia
junk food
allthosenotification
allthosethingsdesignedtogiveusthosequickkitstodopamine
andthepromiseweregettingthoserewardswithoutactuallyputtinginthework
itslikegettingatrophyjustforshowinguprightifyouwasgoodforamoment
butitdoesntlastitsemptytheresnorealsatisfaction
whathappensinourbrains
whenwegetcaughtinthecycleofeasydopamine
youknowyourbrainoperatesonthisbalanceofpleasureandpainokay
whenyoudosomethingdifficult
somethingthatrequireseffortyourbrainrewardsyouwiththatdopaminehitmakesense
butwhenyoureconstantlyfloodingyoursystemwiththeeasystuff
yeah
itthrowsoffthatsystem
andwhathappensyouendupfeelinglessmotivated
easilydistractedifwhyknowthatfeelingandevenproontalowmds
soitslikeweretrainingourbrainstoexpectinstinctgratificationwithoutanyeffort
yeah
andthenwewonderwhywecantfocusorsticktoourgoals
itslikeaviciouscycle
sohowdowebreakfreefromthiseasydopamine
trapTJtalksaboutthisideaofslowdopamine
whatdoesitmeanbythatslowdocuamineisaboutearningthoserewardsthrougheffortokworkingtowarardsomethingmeaningful
soitsaboutthejourneynotjustthedestinationexactlytobelearninganewskbuildingabusinessyoumightnotnotgetthatimmediahigh
butthesatisfactionisdeeper
anditlastlonger
exactlyitsaboutbuildingthatsenseofmasteryandaccomplishment
ilikelikeslowdopmethatsagamechanger
sohowdoacactuallyftftfromthatinstantgratificationmindsettoculvvatingtion
tionthatsathatdetiontionisthatmentionsedwillpowerwersomethingcalledledeniialcortexAMCC
yeah
whatisthatexactlywellitsthispartyyourbrainokay
anditlightsupeverytimeyouresistatemptationinterestingorpushyourselftodosomethingyoudontfeellikedoing
itslikeourwheelpowermuscle
exactly
andjustlikeanymuscle
themoreyouuseitthestronger
itgetssoeverytimeichooseahealthysnack
insteadofthatbagchipsandbasicallydoingabrainworkoutyougotit
andTJarguesthatthemoreyoustrengtheninthismuscle
theeasierbecomestodelaygratificationandresistthosequickdopeninheitforsciselyitsaboutpavingtheforforlifedrivenbymoremeaningfulpursuit
thisisfascinating
itslikewehavethisincrediblepowertorequireour
ourinsdswereallydoyeah
andallstartswithunderstandingthesechemicals
andhowtheyworkandmakingthoseconsciouschoices
exactly
nowTJalsodedicateswholechachaterredtheloststohyeah
thatsagoodone
andhetiesadirectlytodopineitsliketheultimatedopaminerewardflowstateiveheardaboutthatyeah
butialwayswonderedhowtoactuallyaccessve
youknowitseemskindofmysicalrightahthatmentalzoneyereresoenengrosedinsomethingandeverythingelsefadesawaytimedisappearisyoutotoallyinthezone
exactly
anditsnotjustaboutwork
youcanexperienceflowinsportsmusic
evenconversationsabsolutelythinkaboutatime
youaresoabsorbedinsomethingthatyoucompletelylosttrackoftime
okay yeah
icanthinkofafewtimes
thatsflow
thatsagreatfeeling
sohowdowegetintothatzone
moreoftendoesteadherofferanystrategies
hedoes
hehasthisfourstepstrategycallsthestopwatchchallenge
okayilikeagoodchallenge
tellmemoreitsaboutchoosingachallengingtask
eliminatingdistractions
settingatimerandseeinghowlongyoucanfocus
okay
solikeafocussprintyeah
andthegoalistopushpassthatinitialfifteenminutes
hurdlewhyfifteenminutes
becausethatswherethemagicstartstohappeninteresting
itsliketrainingyourattentionspantogothedistanceexactly
butyouknowwhataboutpeoplewithADHD
theyoftenstrugglewithfocusthatsagreatpoint
howdoesTJapproachtoapplytothem
wellheactuallytalksaboutthechallengesoffocusforpeoplewithADHD
okayheexplainsthatitsoftenrootedindopaminedisregulationmeaning
whatmeaningtheirbaselinedopaminelevesarelower
sotheymightbemoredrawntothosequickdopinhits
exactly
yeah
buthealsoemphasizesthatpeoplewithADHDcanexperiencehyperfocus
oh right
whentheyfindsomethingtheyretrulypassionateaboutyesandthattapsintothatslowdopamininesystem
weweretalkingaboutitslikeeveryonehasthepotentialtotapintoflowstate
absolutely
yeah
itsjustaboutunderstandingyourindividualneedsandfindingthestrategiesthatworkbestforyou
ilovethatwevecovereddopamine
thedrivevingrewardchemical
um哼leletsmoveontooxytocinthelovehormonwhatexactlydoesoxytotocdodoinbrain
andhowdoesitimpactourrelationships
andarewellbeingwellthatswherethingsgetreallyinteresting
oxytocinisallaboutfosteringthosebonds
thatsenseoftrustandbelongingthatweallcrave
okay
soliketheconnectionchemicalexactly
thisiswhereigetreallyexcited
becauseyouknowimallaboutbuildingstrongrelationships
yesandoxytociniskeytothatbothwithothersandwithmyself
absolutely
itsaboutcultivatingthatsenseofloveandconnectiononalllevels
thisgoingtobegoodletsdivein
soweweretalkingaboutoxytocintheconnection
catcabblelovehormonright
exactlyimexcitedtodivedeeperertothisonerightletsdoit
sooxytocenisallaboutthosewarmfuzzyfeelingsokay
givemeallthewarmfuzzes
itsthatfeelingofsafetyandconnection
yougetumwhenyouhugsomeone
youcareaboutwhenyouhaveadeconversationwithafriend
forlikewhenyoucutlewithyourdog
yes
exactlythatsoxytocenatworkitspowerfulstuffitreallyis
anditplacesuchacrucialroleinourrelationships
iknowoxytosenisoftencalallthelovehormonon
butTJemphasizesthatitsnotjustaboutromanticloveorevenjustrelationshipswithothers
hetalksaboutselfcompassion
yeahlikecultivatingalovingrelationshipwithyourself
exactlyitsaboutsilencingthatintercriticweallhaveIHtellmeaboutitmindsprettyloud
sometimesahiknowthefeeling
butitsabouttreatingyourselfwithkindness
justasyouwouldaclosefriend
ilovethat
itslikeselfloveisthefoundationforallthose
thoselolorelarelationship
itallsortswithyousotrue
butheresthethingthoughyeahourmodernlifestylewithallthehussleinthedigitaldistraction
oh yeah
forsureifreallythreadwsarangeinourabilitytoconnect
whenyousayabsolutelyTJtalksaboutthesefourmainthings
thatsabotageouroxytoslelolokay
whatareonelackofsocialconnectionokaydontmakesense
twophonenewsduringinteractions
oofyeahguiltyischarge
threeonlinecomparison
uhthecomparisontrapandforselfcriticismsobasicallyallthethingswetendtodoonadailybasis
itstoughoutthere
butyouknowwhatTJevenhighlightsthisstatisticwasthat是的
对的
lonelinesscanbeasharmfultoyourhealth
nowayasmokingfifteencigarettes
today wow
okay
thatsaseriouswakeupcallitreallyputthingsintoperspective
sohowdowecounteractthesenegativeinfluences
wellTJoffersomereallypracticalsolutions
okay
thatsabigone
hehestressesprioritisingfacetofaceinteractions
okay
soputtingdownthephoneinactuallyconnectingwithpeopleexactlyimmitingsocialmediause
okay
thatsabigone
andpractisinggratidedemselfcompassion
thosearegoodones
esevensuggesingcooperatingmorephysicaltouchchtoourlives
huhuggfriendsandlovedones
yesorevencuddlingwithapet
itsaboutrememberingthatwerewiredforconnection
andsometimeswejustneedagoodhug
okay
nowiwanttogetintosomeofthosespecificdocaactions
thatheoutlinesmetoothereressomereallygoodones
onethatreallystoodoutmeasphonefasting
ohyeah
thatsabigone
nowhesnotsayingditchyourphonecompletely
buttocreatethoseintentionalbrakes
rightitsaboutfindingahealthierbalance
sowhatsthesciencebehindthe
andwhyphonefastingissobeneficial
wellwhenwereconstantlygluetoourphones
weremissingoutonthosereallifemomentsofconnection
rightitslikewerephysicallypresentbutmentallycheckedout
exactly
andthatcanreallyimpactouroxytosonlevels
sophonefastingallowsustobemorepresentinourinteractions
itdoesitcreatesspaceforthosedeeperconversations
itallowsustoliketuneintoourownemotions
exactly
hehighlightstwocrucialtimesforphonefasting
morningsandevening
oh yeah
thosearekeywhyarethosetimessoimportant
wellthinkthinkaboutaboutstartingyourdaywithoutimmediatelydivingintothatdopaminerullercoasttoasocialmedia
oh
iknowthatfeelingtheendlessrawl
itallowsyoutosetthetoneforacommermorefocusday
andthencreatingthatphonefreewindowintheevening
yeahhelpsyouwinedownconnectwithlovedonesorjustenjoysomequiettimeexactly
是的 对的
okay
thatmakeslotofsense
itsaboutgivingyourbrainabreakfromtheconstantstimulationandcreatingspspaceforooxytosenboostingactivitieslikequalitytimewithyourfamilyreadingabook
takingabath
itsallaboutselfcare
whatotherstrategiesdoesherecommendforcreatingahealthyerrelationshipwiththeirphoneestaltalaboutaboutcreatingamoremindfulphonesetup
okay
howdowedothatturningoffmostnotifications
oh
thatsagoodonemovingsocialmediaappsoffyourhomescreen
sotheyrenotwritetheirattemptingyouexactly
andhehasastrategy
hecallssocialmediamoments
socialmediamomentswiththatitsbasicallychoosingthreespecifictimesduringtheday
okay
whenyouallowyourselftochecksocialmediaguiltfree
soyourenotjustmindlesslyscrolingalldayalongextlytlytherestoftimetimephphoneisforcallsmessagesandessentialapps
onlyilovethat
itslikesettingboundarieswithtechnology
yes
itsaboutreclaimingcontroloveryourattention
kayanotherdoseyactionthatcaughtmyattentionwascoldwater
oh
thecoldwateriadmitimnotahugefanofcoldshowersihearyou
butTJmakessuchacompellingcaseforit
okay
whatarethebenefits
soheexplainsthatcoldwater
expovtriggersthismildstresssponsponseinyouruh
andyourbrainreleasesdopaminetocounteractthatdiscomfort
exactly
soitslikeashocktothesystem
itisanditleadstothesefeelingsofalertness
nessdiscomforationit
itslikeanaturalenergyyouboost
exactly
andhesaturkingabouticepashejuststartingsmallokaylikejustafewsecondsofcoldwater
attheendofyourshower
exactly
youcangraduallyincreasethedurationasyougetmorecomfortableimasecondhandlethatbutbesidesthedopaineanboostotherotherbenefits
therearehetalksaboutthementaltoughnessaspectlikebuildingresilience
exactly
eachtimeyoupushthroughthatinitialdisscenforandyoureprovingtoyourself
thatyoucanhandlechallenges
icanseehowthatcouldtranslatetootherareasofyourlife
itslikeamentalworkoutforyourwellpowermuscleimstartingseetheappeal
sowevecocoredreddopaminandoxyosodowntoagoletsmoveontoserotonan
which
whichTJdescribesasthebridgebetweenthebodyandmind
yes
andhehighlightsthefact
thatninetypercentofitisproducedinthegutthatsfascinsogothealthisreallyhealthofourmentalwellbeingitscrucial
hetalksaboutthissuperhighwayconnectingthegutenbrainmeticicaltheveggeousnerveoktheveaguousnerveanditsthriveswhenwetakecareofourguthealthrightcents
whenweehehealthyfoodsgetenoughsleepitallworkstogether
butitsinterestingisthatTJemphasizesthatserotonnanisntjustabouthappinessrightitsmorethanthat
itsaboutoverallwellexexactlyfeelinggoodinyourownskcanasenseofinnerpeook
soitsaboutbeinginsinkwithyourself
exactly
butyouknowtherearethingsthatcandepleteourserotonanlevel
whatarethosewellheidentifiesfourmainculpritsokayhitmewiththemunhealthyfoodlikeasleep
oh
thosearetheusualallackofnatureandlackofsunlight
sobasicallyalotofthings
thatarecommoninourunmodernlives
unfortunately
yes
butthegoodnewsisthatevensmallchangescanmakeabigdifference
thats
whereiliveaboutTJapproachitsall
hesabigconsistentactions
letstalkaboutsomeofthoseduyactionsthatcanhelpusboostoursartononookay
whichoneyouwanttostartwithnatureisabigonethatTJemphasiis
oh yeah
hesabigadvocateforspendingtimeinnature
hesharesthestoryabouthisowntransformationduringcovd
嗯
wherehewassurroundedbynature
butstillfeltdisconnectedrightbecausehewasconstantlyonhisphone
hedecidedtogoforaonehourwalkeverymorningumwithouthisphone
anditchangedeverythingforhim
thosewalksbecamehissacredonyouatimetoconnectwithnatureanddisconnectfromthedigitalworld
hetalksaboutthisjapaneseconceptcalledforestbathing
forestpaething
iheardofthat
itsaboutimmercingyourselfintheforest
andallowingittoworkitsmagiconyousoundsamazing
butyoudontneedtogoonatreattogetthosebenefitrightevenshwalwalinnaturecanhavehaveprofoundinbacksonyourmentalclarity
yourstresslevelsjustyoureoverallwellbeingitsincredible
andyouknowtherearesciencebehindittooreally
howdoesbeinginnatureactuallyimpactourbrainchemistry
sotreesreleasedthesechemicalscalledfightingsides
fightingsidesokay
andtheyvebeenshowntoboostourimmunesystemandreducestresshormones
wow
sonaturereallyismedicine
itslikeinnatresownarolemotherapy
andbeinginnaturehelpsregulateourcircandianrhythm
soitimprovesoursleep
itdoes
anditcanevenboostcreativitysomanybenefits
anditssoaccessible
exactlyyoudontneedfancyequipmentorgymmembership
youcantostepoutsideyourdoorandgetadoseofnature
itisfree
anotherpowerfulserotonandboosterissunlight
oh yeah
thesunshine
TJtalksabouttheimportanceofstartingyourdaywithsunlight
ithelpstoresetyourinternalclockandtriggerstheproductionsootonum
itslikenaturesownanydepression
heitssusugstusingasunrisealarmclock
those
thosearepretcoooolmimicnaturalsunlight
soyouwakeupfeelingmorerefreshed
exactlywhyismorningsunlight
so
soimportant
howdoesacactuallyactareserceratetononlevelsssunlighthelpstoregulateourcircaddianhythm
whichcontrolsoursleep
weikecycleandourhormoneproductionokay
soitsallconnected
itisexposuretosunlightinthemorningsuppressestheproductionofmilittonathesleephormonexexactlytriggersthereleaseofsreotonawhichboostsourmoodandenergylevels
itexplainswhyialwaysfeelsomuchbetterafterasunnymorningwalkitsamazing
howpowerfulnaturecanbeitreallyis
butletsnotforgetabouttheninetypercentofootonenthatsproducedinourgoodrightguthealthiskey
whataresomepracticaltipsforimprovingourguthealth
well
TJdedicatesawholechaptertothegutbrainconnectionokay
imintrigued
heexplainshowthebacteriainourgutactuallycommunicatewithourbrain
whatthebacteriainourguttalktoourbrains
itsoundscrazy
butitstrue
是的 对的
andtheimpact
ourmood
ourenergy
evenhowwethinkthatsincredible
itslikewehavethiswholeecosystemlivinginsideofuswedo
andisplayingahugeroleinourwellbeing
sohowdowetakecareofthisecosystem
hetalksabouteatingabalanceddiet
richandfibrerprotein
healthyfansokaysotheusualhealthyeatingadvice
buthealsostresressesminimizprocess
foods
sugarandalcohol
thosecandisruptthebalanceofourgutmicrobione
exactlydoeshegivenanyspecificdietaryrecommendationsintheeightytwentyrole
eightypercenthallfoods
twentypercenttreats
exactlyitsaboutfindingawaytoeatthatfeelsgoodandsustainable
healsotouchesoninnomentfasting
yeahasawaytoimprovegothealthintermentinvestingseemstobereallypopular
thesedaysitis
butitsnotnoteveryeveryright
itsimpimportantlistennyouryour
butitstalkedyourdoctorokaysowevecovereddocument
oxytocinandserotony
nowletsmoveontothefinalpieceofthedoseaspuzzle
endorphins
alrightendorphinsbodies
nnaturalpainkillersinmoodelevators
whatroledotheyplayinoursenseofwellmeing
andhowdoweboostthemwellcomeback
weretalkingaboutthedlphins
todayournaturalpainkillers
rightyeahtheyreccatingatingbodysownmoodboosters
whatsadealwithdorphins
whyaretheysosoimportant
welltheyevolveisthislikesurvivalmechanism
waybackwhenokaybackinthecaveandday
exactlytohelpourancestorspushthroughpainfatee
whentheywereindanger
sotheycouldoutrunthosesabortoothtigers
exactly
sotheygotrunnfromapredator
youdontwanttostopforalittlepain
rightyougottokeepgoindorphins
helpyoupowerthrough
butwerenotexactlyfacingdownpriestorypredators
theseteststoosohowdoendorphinsworkinourmodernlives
thenimeanwerenotrunningforourliveseverydayright
butourmodernlivesarefullstressers
youknow
oh yeah
forsure
deadlinestrafficrelationshipissues
italladdsupthatconstantpressuretodomorebemoresick
alwaysalwaysedge
andallthatstressittriggersourendorphinsystemsokay
buthowdoesstressactuallydepleteendorphins
wellwhenwerechronicpleasestressedourbodies
gointothatfighterflightmode
wehedofthatreleasinghormoneslikecorasallcorcorisisallrightandovertimeconstantstateofhigh
alertitdepleplethosethoseenorphphresreserves
soweendupfeelingdrainedandoverwhelmed
exactly
andevenmoresensitivetopainthatexplainswhyacravechocolate
whenimstressed
imlookingforthatendorphinrush
itmakessese
buttherearehealthierwaystoboostthoseendorphinsokay
imallyears
sobesideschocolate
whatcanwedotonsofthingsexerciseisabigone
obviouslythinkofthatruunershigh
oh yeah
thatfeelingafteragoodworkoutexactly
butitsimportanttofindactivities
youenjoyitshouldntfeellikeitsureexactly
whetheritsdancingswimminghikingorwhatevergetsyoumoving
healsotalksaboutheatasanendorphinbooster
yeah
sonasagreatforthativeheardaboutthebenefitsofsonas
whatsactuallyhappeninginourbodies
whenwereinthatheat
sowhenyoureinesona
yourbodysexpopotothatheheatstress是的
对的
anditactivatesallsortsofphysiologicalresponses
likewhatincludingthereaseaseendorphinokaysothatswherethegoodgoodfeelingscomein
exactlyitalsoreleasesdiorphphwhich
whichcontributethatfeelingingofrelaxationafterwardsinteresting
soitsnotjusttheheat
itstheafterafffectstooright
heevenmentionedthatregularsonauseislinkedtoalowerriskofdementia
yeah
theresgrowingevidenceforthatthatsprettyincredible
soitsnotjustaboutrelaxationinpainrelief
itsaboutlongtermbrainhealthseemslikeittheheatmightstimulatesomethingcalledbrainderriveneurorophicfactororbdNFDDNF
ok
whatdoesthatdoitslikefertilizerforbraincells
helpsprotectthemfromdamageandpromotesnewgrowth
wow
okaynextup
ithinkthiswceafavoriteforeveryonemusicoffersure
whodoesntlovemusic
weallknowhowmusicmakesusfeel
butwhatsgoingoninourbrains
whenwelistentosomethingwelovesomusic
ithasitsamazingabilitytotapdirectlyintoouremotionalcentres
whenwelistentomusic
weenjoyourbrainsreleasedopamineandindoorphins
okay
sothatexplainstogoodvipesitslikealikemassageforoursouls
andhealsotalksaboutthepowerofsinging
singing
soitsnotenoughtojustlistenwegotabeltoutourselves
hesaysitsoneofthebestwaystoboostthoseindoor
evenifyourenotagoodsinger
evenifyouselllikeadyingcatha
ilovethatitsaboutlettinggoandexperiencingthejoyofmusic
exactlyheevenencouragesjojoiningquiresorsingingwithfriends
theresasocialactivitytooabsolutelyok
thisnextoneissuretobringasmiletoyourface
laughter
oh yeah
laughteristhebestmedicine
itfeelsgood
butwhywhatshappeninginourbodies
whenwelaugh
laughterislikethisinternalworkoutforyourhappymuscles
okaylikethatittriggerthatendorphinreleaseandreducesthosepeskystresshormoneslikecordusall
sotheinstantmoodboosterandstressrelieverexactlyivedefinitelynoticedthataftergoodlaugh
ifeellighter
morerelaxedandmoreoptimistic
sohowdoweincorporatemorelaughterandtoourlivesdoineedtolikewatchstandupallday
hahayoucould
buttherearesimplerwaysokaylikewatchingafunnymovie
listeningtoafunnypodcast
spendingtimewithkidstheyrealwaysgoodforalaughsotrue
orarejustreminisingaboutfunnymemorieswithfriends
itsallaboutfindingthosemomentsofjoy
enlightness
makingaconsciousefforttoseekthemout
exactlydonttakeyourselftooseriouslythislastonemightseemsurprisingstretching
stretchinginteresting
iwouldntthoughtofthatisanendorphinboosterneitheratfirst
butTJexplains
howimportant
itistoincorporatecreatemoremovementandflexibilityintoourroutines
okay
whystretchingsoimportant
wellthinkabouthowourdidieshavevolvedvedweweredesignedtomovewewere
butnowadayswespendhsinceyeah
hunchedovercomputersonthecouch
andtheycanleadtotension
stiffness
evenpainrightsostretchinghelpstocounteractthatexactlyincreasesflexibility
improvecirculationandreleasesindoorphinslikegettotunupforyourbodylikereleasingsimplestretchingroutine
oh yeah
whatsthatreachinguphighbendingdownatouchyourtoes
twistingyourtorsosookay
icoulddothateasyright
excucuisnottostretch
alsoalsotiontionshangingfromabartodecompresssthisspine
iusedtolovedoingthatasakid
maybeitstimetobringbackthemonkeybars
ahhawhynotitsaboutfindingthoseplayfulwaystomoveyourbodyandrememberingthatmovementcanbeenjoyable
exactlysoyouvevetalaboutalotlotdifferentdoseactionsforallfourforhappsssschemicaldopamine
ooxyosandserotoninandendorphins
itslikeawholetoolkitforhappiness
itis
butoneofthecoolsconceptsinthebookisthisideaofdosestackingthosestacking
yeahiwantedtoaskyouaboutitsallaboutcombiningmultipledoseactions
okaysolikelaaringthem
exactlytocreateasynergiticeffect
reallyammplifyingthosebenefits
itislikeahappinessmultiplieritisyourehackingyourbrainchemistryforoptimalwellbeing
ilikethissoundofthatsogivemeanexampleofadosestackokayimagineasocialhikeokaylikeitalreadyyouregettingexercisebeinginnaturesunlightandconnectingwithfriendsallatthesametimethatsapowerfulcombo
itisorpictureaproductiveworksessionokaywalkmethroughthatoneyouredoingdeepwork
butyourphonefastinggivehealthysnacksonhand
andyoureplanningasoilatarycallwithafriend
afterwardssoyoureboostingdopaminewiththefocusedwork
sarotoninwiththehealthysnacksandoxytosenwiththesocialconnection
exactlyitsbrillianthetaltalkstransformingeverydaydaytivviandintodostacall
yeahlikedoingchoreswhilelisteningthemusicandbeingmindfulturningthosemandantasksintoopportunitiesforselfcare
ilovethisideaofdosestacking
itssocreativeandempoweringaswewrapupourdeepdiveintothedoseeffect
itsclearthatthisbookismorethanjustaselfhelpbook
itsapracticalguidetounderstandingthescienceofhappinessandputtingitintoaction
itotallyagreeitsfullofactionabletipsandstrategiesthatyoucanstartusingrightaway
anditsallgroundinscience
whichireallyappreciateittakestheguessssworkitit
itdoesitslikeTJisgivingusthecheekcodestohappiness
ssilikethatthehappinesscheapcodes
whatialsoappreciateishowheacknowledgesthatireallyesesnthappenrightright
itsajourney
itsaboutstartingsmallbeingconsistentandbeingkindtoyourselfalongthewayaboutprogressnotperfecction
exactlywereallgoingtohavesetbacksforhuman
butitsaboutviewingthosesetbacksasopportunitiestolearnandgrowsopertheprocessandjustkeepmovingforward
onethoseactionatatime
onestepatatimebeforewesignoff
completelyiwanttoleaveourlistenerswithaquestiontoponder
oh
ilikethis
whatsthequestion
whatwingcanstentodaytoboostoneoneofyourdosechemicals
itcouldbeanything
awalkinnature
aphoneforeveningagoodlaughwithfriends
itsaboutbeingintentionalandmakingchoicesthatnurseyourbrainandbody
youhavethepowertocreateahappierhealthierlifeandrememberthiswasjustatasteofwhatsinthedoseeffect
ifyourereadytodivedeepintothisjourney
wehighlyrecommendcheckingoutthebook
itsagamechangewedlovetohearaboutyourdosejourney
sofeelfreetoshareyourexperienceswithusonsocialmedia
usethehashtag
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wecantwaittoseehowyoutransformyourlife
onethoseactionatatime
thanksforjoiningus
foranotherdeepdiveseeinnexttime
