Boost Your D.O.S.E. of Happy Chemicals
Biohack your way to a happier, healthier you with simple, science-backed habits
Dear C-Athlete,
Welcome back from the holidays! Whether you’re ready to dive into 2025 or still easing into the rhythm, let’s make this the year we elevate the amazing version of you who already exists.
With a healthy D.O.S.E—dopamine, oxytocin, serotonin, and endorphins—you can fuel your motivation, resilience, and joy in every part of your life.
D.O.S.E: Your Brain’s Happiness Hack
Stress is unavoidable—whether it’s a looming deadline, family commitments, or life’s curveballs. But too much cortisol, our stress hormone, can leave us drained. That’s where our D.O.S.E chemicals step in. These natural mood boosters keep us motivated, connected, and grounded.
Dopamine fuels motivation and the thrill of achievement.
Oxytocin deepens trust and strengthens connections.
Serotonin stabilises mood and keeps you calm
Endorphins ease stress and bring moments of euphoria.
When these chemicals are in sync, they help us thrive at work and in life. And the best part? Simple, intentional actions can keep them in harmony for a happier, healthier you.
For me, understanding the roles of these chemicals was a game-changer during one of the hardest chapters of my life.
My Personal Journey to Balance
During the COVID-19 pandemic, I experienced the devastating loss of a loved one. Grief, coupled with what felt like PTSD, led to months of sleepless nights, and exhaustion. My fight-or-flight response was stuck on overdrive, and I found myself at a breaking point. Something had to change.
“The journey of a thousand miles begins with a single step.” Lao Tzu
I started small—strolling along the beach. The sun’s warmth, the soothing rhythm of waves, and birdsong brought a sense of calm. Inspired, I delved into mindfulness, positive psychology, and neuroscience to rewire my brain and activate my D.O.S.E of happy chemicals.
My walks, meditation, a conscious diet and a strong, loving support system became my daily anchors. My friends played a pivotal role: one introduced me to Yoga with Adriene, another gifted me a personalised journal that sparked reflection and gratitude. Late-night calls from a U.S.-based friend and kind prayers from many others reminded me of the healing power of connection.
Slowly, my mind quieted, my sleep improved, and I began to heal—all without medical intervention.
This journey taught me that big changes often start with small, intentional steps. If you’re feeling overwhelmed, remember—balance and joy are within reach, one action at a time.
Food for Your D.O.S.E of Happiness
One of the most transformative steps I took was adopting a conscious diet. As an avid home cook and baker, I’d seen how homemade, whole-food-based meals nurtured my family’s well-being—and it was my turn to tap into Mother Nature’s healing remedies.
A colourful, nutrient-rich diet became an essential part of my daily self-care.
Here’s how food can activate our D.O.S.E chemicals:
Dopamine: Protein-rich foods like lean meats (fish and poultry), eggs, and legumes provide tyrosine, a building block for dopamine.
Oxytocin: While food itself doesn’t directly influence oxytocin, cooking for loved ones and sharing meals are my favourite ways to deepen bonds.
Did you know?
"Microbes in the gut are thought to be responsible for producing 95 percent of our body’s serotonin." Sean Spencer, MD, PhD, Gastroenterologist and Physician Scientist at Stanford University.
Serotonin: With most serotonin produced in the gut, gut-friendly foods like yogurt and whole grains help maintain a healthy microbiome. Tryptophan-rich foods such as tofu, salmon, and dairy act as building blocks for serotonin. Fruits like kiwi, bananas, and pineapples are also great mood boosters—two kiwis at night worked wonders for my sleep.
Endorphins: Spicy foods like chili peppers and dark chocolate deliver that "feel-good" kick. Ever tried chili chocolate? It’s divine!
Small Steps to Activate Your D.O.S.E
"Happiness is not something ready-made. It comes from your own actions.” Dalai Lama
Activating our D.O.S.E chemicals doesn’t happen by chance—it’s the result of small, intentional actions woven into our daily lives.
Dr. Loretta Breuning, author of Habits of a Happy Brain, reminds us that we can rewire our brains to activate more D.O.S.E chemicals with consistency. It takes 21 days to form a habit and 45 days to rewire neural pathways—a truth I’ve experienced firsthand.
Here’s how I incorporate D.O.S.E into my routine:
Dopamine: I break big goals into smaller wins and celebrate each milestone. Each year, I commit to learning something new—often through a short course.
Oxytocin: I prioritise meaningful connections, whether it’s hugging loved ones, performing random acts of kindness, or catching up with a friend over coffee.
Serotonin: I find joy in quiet moments—soaking up sunshine, practicing mindfulness and gratitude, or simply curling up with a good book.
Endorphins: I make movement and laughter non-negotiable parts of my day, whether it’s exercising or swapping punny jokes with friends.
And when stress strikes, I take a movement break like a walk. It gives my body the space to metabolise cortisol, helping me reset with clarity and calm.
D.O.S.E at Work
Work takes up a significant part of our lives, so why not infuse it with D.O.S.E?
Dopamine: Recognise progress and celebrate wins, no matter how small.
Oxytocin: Foster trust through empathy and shared experiences, whether virtual or in-person.
Serotonin: Start meetings with meaningful check-ins or uplifting stories to lift morale.
Endorphins: Infuse humour, wellness challenges, or movement breaks to energise your day.
By weaving D.O.S.E into your work culture, you’ll create a fulfilling and productive work experience for yourself and your team.
The Downsides
"The relentless pursuit of dopamine triggers is a modern epidemic, but the balance between pleasure and pain is the key to sustainable happiness." Dr. Anna Lembke, author of Dopamine Nation
While D.O.S.E chemicals are incredible, they’re not without pitfalls. Dopamine, for example, can lure us into the trap of instant gratification, like endless social scrolling or that extra glass of wine. Oxytocin, while fostering trust, can leave us vulnerable when placed in toxic relationships.
Repetition can dull joy, too. This habituation makes once-thrilling activities feel flat.
The solution? Variety. I try to keep my D.O.S.E fresh by exploring new hobbies, welcoming new opportunities, experiences and connections, as well as setting fresh goals and staying grounded in the present moment.
My 2025 Resolutions
This year, I’m committing to habits that nurture my D.O.S.E chemicals while avoiding their pitfalls:
Exercise & Movement: Nature walks, yoga, strength training, or dancing to keep endorphins flowing.
Learning & Reading: 10 minutes on Duolingo and 10 pages of reading daily to fuel dopamine-driven motivation.
Mindful Eating: Reducing alcohol and processed foods, focusing on a gut-friendly, superfood-rich diet.
Connections: Quality time with loved ones through meaningful conversations, shared meals and laughter
Mindfulness: Daily meditation or quiet reflection—even 10 minutes can make a difference.
What About You?
What will you try this year to boost your D.O.S.E? Whether it’s a new hobby, a daily walk, or simply sharing a laugh, small changes can have a huge impact. Let’s make 2025 a year of intentional, joyful growth—together.
Stay well,
Serina