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.”
As for eggs, and in particular the yolks, they constitute an almost perfect food, providing many essential nutrients, often insufficient in the modern diet, such as choline (a component of cell membranes and a precursor of acetylcholine, a neurotransmitter essential for learning and memory), omega-3 fatty acids, particularly if the hens are raised in pasture.
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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.
On your plate,
prioritize whole, minimally processed foods. Oxytocin isn’t produced directly from what we eat, but for it to circulate properly, the brain needs to stay healthy. Refined carbohydrates (sugar, white bread, pastries, sodas, processed cereals, fruit juices, etc.) cause sharp spikes in blood sugar, which increase inflammation, oxidative stress, and insulin resistance—the three enemies of the brain, reminds Dr. Georgia Ede.
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.
