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The DOSE Effect: An Inspiring Self-Healing Guide About the Mind-Body-Hormonal Connection, Achieve Wellness and Happiness with Practical Techniques!
A neuroscientist’s powerful framework for enhancing quality of life through the regulation of four key Dopamine, Oxytocin, Serotonin, and Endorphins (DOSE).
The brain’s ability to change and adapt is one of the most powerful tools we can harness to improve our lives. Renowned neuroscientist and co-founder of Neurify, Tj Power, believes in the human ability to optimize and rewire brain chemistry to unlock one’s full potential. However, to do so, one must first implement a series of practical, life-changing strategies.
The DOSE Effect reveals the secrets of our brain chemistry, offering simple and accessible ways to make modifications to your lifestyle that can transform your brain. Drawing on cutting-edge science, Power explores how biohacking your brain can not only enhance cognitive performance but also improve the aspects of your life that ultimately control a happier, healthier, and more productive lifestyle.
The DOSE Effect proves the intrinsic connection between lifestyle factors and mental and physical well-being. Split into four sections, this essential guidebook provides the most effective techniques for understanding the key hormones that rule our thinking and our
your motivation and attention your relationships and confidence your mood and energy levels your stress reduction chemicalResearch-driven and deeply inspiring, Power’s revolutionary strategies allow readers to harness behaviors and practices to improve mental health, manage stress, elevate mood, and promote overall wellness. His key findings include the influence of effortful activity on Dopamine production, the significance of social connection in Oxytocin levels, the value of connecting with nature and maintaining gut health for optimal Serotonin levels, and the beneficial effects of physical exertion and laughter on Endorphins release. You have everything you need to optimize your brain chemistry—this groundbreaking book shows you how.
The brain’s ability to change and adapt is one of the most powerful tools we can harness to improve our lives. Renowned neuroscientist and co-founder of Neurify, Tj Power, believes in the human ability to optimize and rewire brain chemistry to unlock one’s full potential. However, to do so, one must first implement a series of practical, life-changing strategies.
The DOSE Effect reveals the secrets of our brain chemistry, offering simple and accessible ways to make modifications to your lifestyle that can transform your brain. Drawing on cutting-edge science, Power explores how biohacking your brain can not only enhance cognitive performance but also improve the aspects of your life that ultimately control a happier, healthier, and more productive lifestyle.
The DOSE Effect proves the intrinsic connection between lifestyle factors and mental and physical well-being. Split into four sections, this essential guidebook provides the most effective techniques for understanding the key hormones that rule our thinking and our
your motivation and attention your relationships and confidence your mood and energy levels your stress reduction chemicalResearch-driven and deeply inspiring, Power’s revolutionary strategies allow readers to harness behaviors and practices to improve mental health, manage stress, elevate mood, and promote overall wellness. His key findings include the influence of effortful activity on Dopamine production, the significance of social connection in Oxytocin levels, the value of connecting with nature and maintaining gut health for optimal Serotonin levels, and the beneficial effects of physical exertion and laughter on Endorphins release. You have everything you need to optimize your brain chemistry—this groundbreaking book shows you how.
304 pages, Kindle Edition
Published January 21, 2025
1743 people are currently reading
8544 people want to read
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Displaying 1 - 30 of 281 reviews
January 23, 2025
I hated the layout and typeface used in this book so much that it may have coloured my judgement on the rest of it. I expected a lot more science in this book. I wanted to hear about the experiments, I wanted to read the footnotes - except they're not even in the book, you've got to go to his website for them - instead it's a summary of self-help strategies, none of which will come as a surprise to anyone. Eat whole foods, exercise, prioritise sleep, switch your phone off. Disappointing.
December 4, 2025
I read this as an audiobook, narrated by the author.
I’ll break this review down by each section.
Dopamine - by far the most engaging chapter. Not only the neuroscience being the most interesting but also the advice seemed best thought out. I feel that the inception of this book was a premise that was all about dopamine, but that would have lacked a catchy anagram. That isn’t to say all his suggestions hit the mark. Power suggests a good way to build dopamine is this modern concept of ‘flow state’ - the magical engagement ‘zone’ that lies between enjoyment and challenge. While I’m sure it builds dopamine, building a scenario that will put you in a flow state (at work, while exercising, while hobbying) is immensely difficult. Slow days at work, hard days at the gym, or a book you just cannot get lost in (naming no names), would make this, at best, an unreliable dopamine building activity. However some of his advice, such as “phone fasting” (if you can look past the needless new-age terminology) is quite worthwhile.
Oxytocin - this, for me, is where the wheels started falling off. Oxytocin is the “love” hormone. This means it’s generated by us doing loving acts. It seems painfully tone deaf to consider that this is a hormone which should be “boosted” by hugging your family more, or engaging intimately with a partner. Surely, if this is something you’re not doing enough because of not having loved ones nearby or simply being single, it’s not like you can go out and fix it by hugging (or engaging intimately with) a stranger. I also felt the neuroscience started to fall down here. Power recommends displays of gratitude for boosting your Oxy levels. Why? With so much explained about how dopamine works - with our ancestors needing a hormone that makes hard work attractive to repeat - we are told oxytocin drives relationship development and procreation. Okay, so why would having an attitude of gratitude help that? I’m not saying it’s wrong, I’m saying it’s not clear. For an audiobook purporting to explain hormones and how to improve their balance, knowing exactly how it works and why it rises or falls would have been good content.
Serotonin - in an age where more people than ever are turning to pharmacology to bat away the darkness, and using things like SSRIs, will Power be able to provide novel and insightful ways in which might improve our mood and boost our “happiness hormone”? Yes: get outside, preferably in the sun, eat well, sleep deeply and don’t overthink. Well, it’s a wonder pharmacies aren’t already boarding up their windows. The serotonin section of this book reaches a peak of ignorance. Those who suffer from a lack of, or clinically low levels of happiness hormone are not going to feel supported by being told all the things in which is rammed down our throats by Instagram Influencers and Health Mags. I don’t know anyone who is unaware of the benefits of getting outside on a sunny day, reducing processed sugar and alcohol from their diet or getting the clinically recommended eight hours per night.
Endorphins - an ugly problem now rears its head by the time we roll around to part 4. The very first suggestion to improve your endorphin levels is exercise. Exercise which overlaps with methods to boost serotonin and dopamine. So maybe a better approach would have been to pick some novel and typical recommendations at improving well being (like exercise) and like the ways in which this neurochemically affects us. For example “exercise is good. You may not like it because of ‘x’, but when you do it, you experience ‘y’, the long term benefit of exercise being ‘z’.” Obviously then you would just be writing a boring thesis paper on the benefits of exercise and diet and getting outdoors. But the neuro chemistry would be more engaging. There is one 5-minute section at the end of the book, “DOSE Stacking” which deals with the intersectionality of these chemicals, but it is astoundingly basic and feels like a natural place for this book to have culminated in, but like, an hour, not five minutes.
The parts of the chapter which refer to challenges and strategies are interesting, adding a practical layer to what would otherwise be a fairly by-the-numbers read. However, the separation of the paragraphs into segments which can be referred to and looked back at when you need a method to increase hormones seems more like a handbook / cheat sheet than an actual learning process. I feel like I’m in a lesson in school. Instead of learning what builds my hormones, what tanks my hormones, why my hormones work that way, and ideas to go away with that work with my life, I’m given 5 strategies ranging from things I already do, to things that are wildly incongruent with my current lifestyle. I already sing in the car, so that section is useless, and my gym doesn’t have a sauna, and I’m not going to change my membership anytime soon.
The audio bonus section genuinely made me think why is this a book (and wonder how it was put to page). In the interests of full disclosure, I did not read this through all the way through - there are 20 and 30 minute sections at the end of the book which is sleep sounds and body scans which I do not feel motivated to engage with. I cannot comment on whether they are effective but I would instead seek out an application that is focused on those things (Headspace), similarly with the exercises or stretches, I don’t consider the ones in this book to be definitive - speak to a personal trainer or at least look into what stretches work for you on instagram. It’s a last ditch attempt at adding value in a book which so desperately does not want to be a book.
This is so podcast-coded, trying to throw out a plethora of ideas so I feel like I’m getting use out of it but on reflection the science is shallow, I’m being overly sold on “what my life can be like”.
I was ultimately disappointed with this book. The premise was very interesting but it just fell foul of the usual pitfalls of someone with 750k Instagram followers thinking that even more people need to hear about things you learned on your Masters degree.
One star for the suggestion of getting off my phone, the aMCC stuff and for the fact that serotonin is produced in the gut; so, if you eat crap you feel like crap. Go figure. But at least that’s some reasoning.
I’ll break this review down by each section.
Dopamine - by far the most engaging chapter. Not only the neuroscience being the most interesting but also the advice seemed best thought out. I feel that the inception of this book was a premise that was all about dopamine, but that would have lacked a catchy anagram. That isn’t to say all his suggestions hit the mark. Power suggests a good way to build dopamine is this modern concept of ‘flow state’ - the magical engagement ‘zone’ that lies between enjoyment and challenge. While I’m sure it builds dopamine, building a scenario that will put you in a flow state (at work, while exercising, while hobbying) is immensely difficult. Slow days at work, hard days at the gym, or a book you just cannot get lost in (naming no names), would make this, at best, an unreliable dopamine building activity. However some of his advice, such as “phone fasting” (if you can look past the needless new-age terminology) is quite worthwhile.
Oxytocin - this, for me, is where the wheels started falling off. Oxytocin is the “love” hormone. This means it’s generated by us doing loving acts. It seems painfully tone deaf to consider that this is a hormone which should be “boosted” by hugging your family more, or engaging intimately with a partner. Surely, if this is something you’re not doing enough because of not having loved ones nearby or simply being single, it’s not like you can go out and fix it by hugging (or engaging intimately with) a stranger. I also felt the neuroscience started to fall down here. Power recommends displays of gratitude for boosting your Oxy levels. Why? With so much explained about how dopamine works - with our ancestors needing a hormone that makes hard work attractive to repeat - we are told oxytocin drives relationship development and procreation. Okay, so why would having an attitude of gratitude help that? I’m not saying it’s wrong, I’m saying it’s not clear. For an audiobook purporting to explain hormones and how to improve their balance, knowing exactly how it works and why it rises or falls would have been good content.
Serotonin - in an age where more people than ever are turning to pharmacology to bat away the darkness, and using things like SSRIs, will Power be able to provide novel and insightful ways in which might improve our mood and boost our “happiness hormone”? Yes: get outside, preferably in the sun, eat well, sleep deeply and don’t overthink. Well, it’s a wonder pharmacies aren’t already boarding up their windows. The serotonin section of this book reaches a peak of ignorance. Those who suffer from a lack of, or clinically low levels of happiness hormone are not going to feel supported by being told all the things in which is rammed down our throats by Instagram Influencers and Health Mags. I don’t know anyone who is unaware of the benefits of getting outside on a sunny day, reducing processed sugar and alcohol from their diet or getting the clinically recommended eight hours per night.
Endorphins - an ugly problem now rears its head by the time we roll around to part 4. The very first suggestion to improve your endorphin levels is exercise. Exercise which overlaps with methods to boost serotonin and dopamine. So maybe a better approach would have been to pick some novel and typical recommendations at improving well being (like exercise) and like the ways in which this neurochemically affects us. For example “exercise is good. You may not like it because of ‘x’, but when you do it, you experience ‘y’, the long term benefit of exercise being ‘z’.” Obviously then you would just be writing a boring thesis paper on the benefits of exercise and diet and getting outdoors. But the neuro chemistry would be more engaging. There is one 5-minute section at the end of the book, “DOSE Stacking” which deals with the intersectionality of these chemicals, but it is astoundingly basic and feels like a natural place for this book to have culminated in, but like, an hour, not five minutes.
The parts of the chapter which refer to challenges and strategies are interesting, adding a practical layer to what would otherwise be a fairly by-the-numbers read. However, the separation of the paragraphs into segments which can be referred to and looked back at when you need a method to increase hormones seems more like a handbook / cheat sheet than an actual learning process. I feel like I’m in a lesson in school. Instead of learning what builds my hormones, what tanks my hormones, why my hormones work that way, and ideas to go away with that work with my life, I’m given 5 strategies ranging from things I already do, to things that are wildly incongruent with my current lifestyle. I already sing in the car, so that section is useless, and my gym doesn’t have a sauna, and I’m not going to change my membership anytime soon.
The audio bonus section genuinely made me think why is this a book (and wonder how it was put to page). In the interests of full disclosure, I did not read this through all the way through - there are 20 and 30 minute sections at the end of the book which is sleep sounds and body scans which I do not feel motivated to engage with. I cannot comment on whether they are effective but I would instead seek out an application that is focused on those things (Headspace), similarly with the exercises or stretches, I don’t consider the ones in this book to be definitive - speak to a personal trainer or at least look into what stretches work for you on instagram. It’s a last ditch attempt at adding value in a book which so desperately does not want to be a book.
This is so podcast-coded, trying to throw out a plethora of ideas so I feel like I’m getting use out of it but on reflection the science is shallow, I’m being overly sold on “what my life can be like”.
I was ultimately disappointed with this book. The premise was very interesting but it just fell foul of the usual pitfalls of someone with 750k Instagram followers thinking that even more people need to hear about things you learned on your Masters degree.
One star for the suggestion of getting off my phone, the aMCC stuff and for the fact that serotonin is produced in the gut; so, if you eat crap you feel like crap. Go figure. But at least that’s some reasoning.
This entire review has been hidden because of spoilers.
February 19, 2025
Feels wrong to immediately get on my phone (at night) to log this on goodreads, TJ don't yell @ me.
But this book was a good, easy, wholesome, insightful read. If you at times feel called out, honestly good, that means you know which area to focus on. But the authors tone is never as harsh as mine and is very understanding of everyone's different positions in life and offers great tasks and tricks to help boost our lovely brain chemical friends to create/ maintain healthy habits.
Did I do all the challenges the book had?
...no
Did I already kind of do some of them already?
...no
Jk yes I do lmao
But fr- personally- my main take away is the phone fasting for sure and I knew this was gonna be my issue, dopamine is something I'm all too familiar with and am cognizant is a prevalent presence in my life. Just reading about it and learning new strategies is such a helpful step in accomplishing this goal (as well as really any other DOSE suggestion/challenge).
Some of this material I was familiar with already but it was nice to get further insight into it nonetheless! I particularly learned more about endorphins as this is the chemical I probably knew the least about going into the book so it was fun learning more about how it works and to increase its levels!
Don't know why anyone wouldn't suggest this book to a friend, it's literally just giving you very achievable lifestyle changes to better your current and future health for the better without being preachy or anti...anything really, he just wants you to be healthy and happy, y'all.
But this book was a good, easy, wholesome, insightful read. If you at times feel called out, honestly good, that means you know which area to focus on. But the authors tone is never as harsh as mine and is very understanding of everyone's different positions in life and offers great tasks and tricks to help boost our lovely brain chemical friends to create/ maintain healthy habits.
Did I do all the challenges the book had?
...no
Did I already kind of do some of them already?
...no
Jk yes I do lmao
But fr- personally- my main take away is the phone fasting for sure and I knew this was gonna be my issue, dopamine is something I'm all too familiar with and am cognizant is a prevalent presence in my life. Just reading about it and learning new strategies is such a helpful step in accomplishing this goal (as well as really any other DOSE suggestion/challenge).
Some of this material I was familiar with already but it was nice to get further insight into it nonetheless! I particularly learned more about endorphins as this is the chemical I probably knew the least about going into the book so it was fun learning more about how it works and to increase its levels!
Don't know why anyone wouldn't suggest this book to a friend, it's literally just giving you very achievable lifestyle changes to better your current and future health for the better without being preachy or anti...anything really, he just wants you to be healthy and happy, y'all.
January 25, 2025
I wanted to like this so much, and there's a lot of elements and content I liked. But as a book, in this format, I'm not sure I'd recommend it to friends.
The book tries hard to give you summary sections and physical structure, but it still feels like rambling paragraphs are most of the content. The summary sections can be in such large font and take up the whole page that the design feels overwhelming. The activity sections are probably the right activities as far as content, but there's no space to do them, making them feel empty/skimmable. I would love just a little bit of space to rate the things he asks to rate and make a short plan to do the challenges.
This is so different than the presentation I saw T.J. give, where there was quick, impactful learning and I came away inspired. I was hopeful it would be closer to that experience.
The book tries hard to give you summary sections and physical structure, but it still feels like rambling paragraphs are most of the content. The summary sections can be in such large font and take up the whole page that the design feels overwhelming. The activity sections are probably the right activities as far as content, but there's no space to do them, making them feel empty/skimmable. I would love just a little bit of space to rate the things he asks to rate and make a short plan to do the challenges.
This is so different than the presentation I saw T.J. give, where there was quick, impactful learning and I came away inspired. I was hopeful it would be closer to that experience.
March 11, 2025
This book covers fairly standard self-help and well-being concepts that you’ve probably seen before, but through a unique lens—your brain chemistry—adding a scientific flare!
It’s designed as a practical guide that you can dip in and out of when needed. The chapters are short, with useful diagrams, reflections, and challenges to try out. I appreciate that the author emphasizes focusing on just one challenge at a time, rather than trying to do everything at once—otherwise, it could easily feel a bit overwhelming. Each chapter also includes a handy cheat sheet for the brain chemical discussed, which I found myself flipping back to frequently.
At the end of the book, you’re encouraged to “pick your own dose” by committing to one small action for each of the four brain chemicals covered. My main takeaways were:
• Dopamine: Improve discipline—clean three rooms and keep your space (and mind!) clear.
• Oxytocin: Celebrate achievements—write down what you’ve accomplished each day.
• Serotonin: Get more sunlight—spend 10 minutes outside in the morning.
• Endorphins: Laugh more—engage with humorous content (for me, that means funny cat videos!).
This book is probably best suited for someone who finds long, dense reads difficult and prefers something snappy and to the point. I’d recommend checking out the author’s social media videos to get a sense of his style, as the book mirrors that approach.
Overall, it was an enjoyable read that inspired me to make some small but meaningful changes. I think it’s one I’ll come back to whenever I’m feeling a bit stuck in my life!
It’s designed as a practical guide that you can dip in and out of when needed. The chapters are short, with useful diagrams, reflections, and challenges to try out. I appreciate that the author emphasizes focusing on just one challenge at a time, rather than trying to do everything at once—otherwise, it could easily feel a bit overwhelming. Each chapter also includes a handy cheat sheet for the brain chemical discussed, which I found myself flipping back to frequently.
At the end of the book, you’re encouraged to “pick your own dose” by committing to one small action for each of the four brain chemicals covered. My main takeaways were:
• Dopamine: Improve discipline—clean three rooms and keep your space (and mind!) clear.
• Oxytocin: Celebrate achievements—write down what you’ve accomplished each day.
• Serotonin: Get more sunlight—spend 10 minutes outside in the morning.
• Endorphins: Laugh more—engage with humorous content (for me, that means funny cat videos!).
This book is probably best suited for someone who finds long, dense reads difficult and prefers something snappy and to the point. I’d recommend checking out the author’s social media videos to get a sense of his style, as the book mirrors that approach.
Overall, it was an enjoyable read that inspired me to make some small but meaningful changes. I think it’s one I’ll come back to whenever I’m feeling a bit stuck in my life!
February 12, 2025
GAME CHANGER.
So simple, so easy to understand and implement in your life. I will forever be recommending this one.
So simple, so easy to understand and implement in your life. I will forever be recommending this one.
April 18, 2025
4.5 stars: great reminders of all the little things you can do to live a healthy lifestyle! Just what I needed right now - thank you Ashraf!!!
April 17, 2025
I was really looking forward to The DOSE Effect after seeing so much hype and positive publicity around it. Unfortunately, it just didn’t land for me. I found the content really repetitive, and most of the advice felt like common sense rather than anything new or insightful.
December 23, 2025
Even though I already knew a lot of the information in this book, it was a very useful reminder. It is a self-help book that is more physiologically oriented, and I truly believe that the ideas it presents can genuinely change your life for the better. I would recommend this book to a friend. I plan to create a discipline plan to put into action some of the concepts I learned from it.
June 24, 2025
My favourite parts of this book are when the author provides scientific proof to backup statements. I wish there was a bit more of it in the book. I also wish he actually went into detail about some of the studies he has done instead of just mentioning them off hand.
I feel that a lot of this has been dumbed down to appeal to a mass audience, which isn't a bad thing. it's a book that I think everybody can take something beneficial away from. I felt I got a lot of motivation from it and easy steps to implement every day.
I feel that a lot of this has been dumbed down to appeal to a mass audience, which isn't a bad thing. it's a book that I think everybody can take something beneficial away from. I felt I got a lot of motivation from it and easy steps to implement every day.
February 7, 2025
Well written, simple and actionable
December 2, 2025
I quite like what this book has attempted. I admit that broadly designed as a self help motivational book, but it’s truly quite helpful and drawn from science. The science of hacking your brain chemicals.
DOSE stands for Dopamine, Oxytocin, Serotonin and Endorphins. The author identifies the use of each of these chemicals in our brain, what causes their depletion and replenishment and what you can do easily in your daily life that boosts them for optimal brain chemistry. That has significant effects on your motivation, purpose, energy and stress.
The format is very structured. Each chemical is discussed and action points are broken down and you’re guided through understanding the DOSE effect as well as your own behaviours.
The simple takeaway from the book is that we were designed to be hunter gatherers, which kept these brain chemicals in their optimal compositions for us to thrive. We’re not doing that anymore. But the chemicals are what they are. The author doesn’t want us to be hunter gatherers again, nor does he rue about how society has changed. He just acknowledges the shift and asks us to adapt properly to this modern life.
Adaptation is essential and often overlooked. Modern society is truly not something our mind accepts as it is, which is why these brain chemicals often need supplemental medication to stabilise. Can we fix that by adapting consciously? The author believes we can. It’s worth understanding how that’s so.
DOSE stands for Dopamine, Oxytocin, Serotonin and Endorphins. The author identifies the use of each of these chemicals in our brain, what causes their depletion and replenishment and what you can do easily in your daily life that boosts them for optimal brain chemistry. That has significant effects on your motivation, purpose, energy and stress.
The format is very structured. Each chemical is discussed and action points are broken down and you’re guided through understanding the DOSE effect as well as your own behaviours.
The simple takeaway from the book is that we were designed to be hunter gatherers, which kept these brain chemicals in their optimal compositions for us to thrive. We’re not doing that anymore. But the chemicals are what they are. The author doesn’t want us to be hunter gatherers again, nor does he rue about how society has changed. He just acknowledges the shift and asks us to adapt properly to this modern life.
Adaptation is essential and often overlooked. Modern society is truly not something our mind accepts as it is, which is why these brain chemicals often need supplemental medication to stabilise. Can we fix that by adapting consciously? The author believes we can. It’s worth understanding how that’s so.
December 15, 2025
Exactly what I wanted in a non-fiction self-help read: easy to understand, backed by science, and loaded with realistic and effective tips and takeaways. So glad I purchased this one, as I will definitely be reading again. Highly recommend!
March 11, 2025
If you know next to nothing about neurotransmitters and the neurobiological impact of utilizing them to create satisfaction/meaning, this is a very beginner friendly place to start.
I do think this information could be greatly condensed, I phased out often while listening to the audiobook because I predicted a lot of the “takeaways” and the meaning intended.
I do think this information could be greatly condensed, I phased out often while listening to the audiobook because I predicted a lot of the “takeaways” and the meaning intended.
October 30, 2025
Wow I absolutely loved this book and have been yapping on about it to anyone that will listen. It’s certainly not groundbreaking stuff, I feel like we all know we need to move more, come off our phones and get outside more but being able to understand the neuroscience behind the why makes it 1000x more compelling.
I also really appreciate how TJ makes it really simple to follow and throughout the book normalised how difficult it is to apply the actions he encourages in our modern world. I started applying some of the principles while listening and they’ve already made a massive difference. Will be re-reading and taking extensive notes to apply the rest through the following months and hopefully the rest of my life!
Up there with Atomic Habits with my favourite self help book, and I’ve read a lot 🤪
I also really appreciate how TJ makes it really simple to follow and throughout the book normalised how difficult it is to apply the actions he encourages in our modern world. I started applying some of the principles while listening and they’ve already made a massive difference. Will be re-reading and taking extensive notes to apply the rest through the following months and hopefully the rest of my life!
Up there with Atomic Habits with my favourite self help book, and I’ve read a lot 🤪
Read
March 7, 2025Packed with great recommendations, along with explanations that will make them stick. Writing is a bit clunky (eg search for "incredib" and see how many hits you get) but that's not why you picked up this book.
January 11, 2026
A really interesting read with useful tips and challenges. Well paced but at times a tiny bit overwhelming.
January 25, 2025
There’s nothing new in this book, but it is really interesting to see the latest neuroscience laid out in such an easily accessible format. Would recommend for those who are new to the subject.
November 18, 2025
3.75⭐️ The first half was a lot stronger than the second. Learned quite a few useful actions that I'm going to try to help reduce phone use / quick dopamine addiction
December 5, 2025
The diagrams and illustrations in this book made reading enjoyable, and the information about four hormones—dopamine, oxytocin, serotonin, and endorphins—along with their functions and ways to boost their production, was informative.
July 10, 2025
This book was so good I finished it on Kindle and then bought 2x physical copies to share with people at work.
It is SIMPLE and CLEAR which is exactly what I want when neuro science is being explained to me.
Did I already know that vegetables are good for me? Yes. Did I understand why, and what they actually do to my body and brain when I eat them? Absolutely not.
This is definitely not an academic or complex book - & that's what I need to make the suggested strategies achievable and comprehendible.
As someone who was diagnosed with ADHD at 28 years old & who had very little understanding of the way dopamine levels and fluctuations impact my symptoms and WHY - I found this book SOOOO interesting and applicable to MY life and routine and situation. It truly helped me have that 'ahh haaaa!!' lightbulb moment!
This book is life changing.
For everyone? Probably not. But for me, absolutely.
Highly recommend :)
It is SIMPLE and CLEAR which is exactly what I want when neuro science is being explained to me.
Did I already know that vegetables are good for me? Yes. Did I understand why, and what they actually do to my body and brain when I eat them? Absolutely not.
This is definitely not an academic or complex book - & that's what I need to make the suggested strategies achievable and comprehendible.
As someone who was diagnosed with ADHD at 28 years old & who had very little understanding of the way dopamine levels and fluctuations impact my symptoms and WHY - I found this book SOOOO interesting and applicable to MY life and routine and situation. It truly helped me have that 'ahh haaaa!!' lightbulb moment!
This book is life changing.
For everyone? Probably not. But for me, absolutely.
Highly recommend :)
October 4, 2025
I wanted to enjoy this book, but I think it was slightly too entry level for me
The advice was nothing surprising, at times it was almost glib
Did you know: You'll be happier if you put the phone down, exercise, socialize, eat and sleep well?!?
I was hoping it was going to be more research driven I hated how often it said 'research shows' with no further elaboration, I would have loved hearing how they went about testing and finding this information; this is something Haidt does so well happiness hypothesis is a hard read at times because it's so research driven
This is very very consumable though, I think as a book to pick up for someone in a rut is brilliant because it is so based within praxis
I may honestly be the wrong target audience though as someone who has already read academic paper on flow state, and planned whole schemes of work on positive mental health
I would love for Power to follow this up with a book twice the length where he shows the proof
The advice was nothing surprising, at times it was almost glib
Did you know: You'll be happier if you put the phone down, exercise, socialize, eat and sleep well?!?
I was hoping it was going to be more research driven I hated how often it said 'research shows' with no further elaboration, I would have loved hearing how they went about testing and finding this information; this is something Haidt does so well happiness hypothesis is a hard read at times because it's so research driven
This is very very consumable though, I think as a book to pick up for someone in a rut is brilliant because it is so based within praxis
I may honestly be the wrong target audience though as someone who has already read academic paper on flow state, and planned whole schemes of work on positive mental health
I would love for Power to follow this up with a book twice the length where he shows the proof
March 28, 2025
**Listened to the audiobook**
I was so excited to read this. This book has had loads of publicity and has been everywhere! It's one of 2025's most hyped books i feel.
I really hated this book - and I know that's a strong comment to make, but I honestly think everything in this book was just waffle and quite frankly, common sense!
The narrator was good as the TJ Power, the author, narrates the audio.
I found this book to be going around in circles, and I had to check whether or not there was a glitch with the audio book. Nope! It was just super repetitive.
Not for me, and cannot recommend.
I was so excited to read this. This book has had loads of publicity and has been everywhere! It's one of 2025's most hyped books i feel.
I really hated this book - and I know that's a strong comment to make, but I honestly think everything in this book was just waffle and quite frankly, common sense!
The narrator was good as the TJ Power, the author, narrates the audio.
I found this book to be going around in circles, and I had to check whether or not there was a glitch with the audio book. Nope! It was just super repetitive.
Not for me, and cannot recommend.
February 9, 2025
Tj voice is very easy to listen to, he narrated well, i found some of the information repetitive so the book could have been condensed, but it's a good book for those new to these concepts and they get reinforced. Rather listen to a lecture which would cover everything. 3.5 🌟
February 17, 2025
Maybe 2.5 ⭐ The dopamine section was the most interesting and there were some useful tips, but it felt very repetitive by the end. (Audiobook).
June 1, 2025
I think that everything that he writes about is pretty basic and I’ve already read elsewhere. I guess it’s good for people who perhaps have not read these things before and need help in these areas.
March 15, 2025
TJ Power's "The DOSE Effect" presents a compelling and research-driven guide to enhancing well-being by optimizing the function of four key neurochemicals: Dopamine, Oxytocin, Serotonin, and Endorphins. Power effectively connects these neurochemicals to practical, actionable strategies for cultivating healthier habits. What I found particularly engaging was the book's integration of scientific research with tangible challenges, allowing readers to immediately apply the concepts to their daily lives.
The book offers valuable insights into how simple lifestyle adjustments can significantly impact mental and emotional health. Power's recommendations, such as phone fasting, mindful eating, regular exercise, and fostering meaningful connections with friends and family, are grounded in solid research and presented in an accessible manner. His emphasis on the positive influence of spending time in nature resonated deeply with me, reinforcing the importance of reconnecting with the natural world for overall well-being.
While the book offers a wealth of valuable information, a few sections felt slightly self-centered, with a "I did it, so can you" tone that occasionally veered into self-help territory. This stylistic choice might not appeal to all readers. However, the overall strength of the book's content and its practical approach more than compensate for this minor drawback.
Readers who appreciate "The DOSE Effect" and its focus on optimizing physiological well-being may also find Peter Attia's "Outlive" to be a worthwhile read. Both books emphasize the importance of proactive health management and offer actionable strategies for improving overall quality of life.
In conclusion, "The DOSE Effect" is a worthwhile read that provides a clear and actionable path to improving mental and emotional well-being. Despite a few minor stylistic quirks, the book's research-backed guidance and practical challenges make it a valuable resource for anyone seeking to enhance their overall quality of life. I found it to be a good book, and I overall enjoyed it.
The book offers valuable insights into how simple lifestyle adjustments can significantly impact mental and emotional health. Power's recommendations, such as phone fasting, mindful eating, regular exercise, and fostering meaningful connections with friends and family, are grounded in solid research and presented in an accessible manner. His emphasis on the positive influence of spending time in nature resonated deeply with me, reinforcing the importance of reconnecting with the natural world for overall well-being.
While the book offers a wealth of valuable information, a few sections felt slightly self-centered, with a "I did it, so can you" tone that occasionally veered into self-help territory. This stylistic choice might not appeal to all readers. However, the overall strength of the book's content and its practical approach more than compensate for this minor drawback.
Readers who appreciate "The DOSE Effect" and its focus on optimizing physiological well-being may also find Peter Attia's "Outlive" to be a worthwhile read. Both books emphasize the importance of proactive health management and offer actionable strategies for improving overall quality of life.
In conclusion, "The DOSE Effect" is a worthwhile read that provides a clear and actionable path to improving mental and emotional well-being. Despite a few minor stylistic quirks, the book's research-backed guidance and practical challenges make it a valuable resource for anyone seeking to enhance their overall quality of life. I found it to be a good book, and I overall enjoyed it.
September 5, 2025
Life can feel overwhelming, but it doesn’t have to be. Neuroscientist TJ Power shares how you can reset and balance your brain chemistry with simple, everyday habits to lead a happier, healthier, and more productive life. Unlock your brain’s four key chemicals and discover the powers of: DOPAMINE to get motivated and stay driven, OXYTOCIN to build deeper connections with others, SEROTONIN to boost your energy and mood, ENDORPHINS to destress and find calm
I’d read many articles about dopamine, oxytocin and serotonin over the years, but this was my first time reading them all covered comprehensively in a book. This really helped my holistic understanding of the chemicals and how they worked.
Not gonna lie, the examples mentioned in the book are not enticing for me because they’re very extrovert-tilted but I understand the concept. TJ mentioned in the book that he used to lead a more extroverted lifestyle but reverted to be more introverted as he grew older, implying extroversion could be a choice. I’m not sure if this is correct, as it’s not what I understand.
The bonus materials of Q&As, nutrition recommendations, audio files, guided meditation and nature walk were interesting and useful to people who might not have had access to these via other avenues. This was the main advantage of listening to the audiobook - to get all the guide and resources in one place.
I’d highly recommend checking this out if you’d like to know more about the chemicals that make us the way we are!
(Thanks to NetGalley and HarperCollins UK for a gifted review copy)
See my bookstagram review.
I’d read many articles about dopamine, oxytocin and serotonin over the years, but this was my first time reading them all covered comprehensively in a book. This really helped my holistic understanding of the chemicals and how they worked.
Not gonna lie, the examples mentioned in the book are not enticing for me because they’re very extrovert-tilted but I understand the concept. TJ mentioned in the book that he used to lead a more extroverted lifestyle but reverted to be more introverted as he grew older, implying extroversion could be a choice. I’m not sure if this is correct, as it’s not what I understand.
The bonus materials of Q&As, nutrition recommendations, audio files, guided meditation and nature walk were interesting and useful to people who might not have had access to these via other avenues. This was the main advantage of listening to the audiobook - to get all the guide and resources in one place.
I’d highly recommend checking this out if you’d like to know more about the chemicals that make us the way we are!
(Thanks to NetGalley and HarperCollins UK for a gifted review copy)
See my bookstagram review.
February 9, 2025
Received a free ARC of this book.
It's a decent book for people who don't have the time/money/will to upend their entire life to start a program, and I love that aspect of it. It has bite-sized, accomplishable tasks in order to improve well-being. There are sections that are more relevant to some than others, but that's not a problem, just skip it. It's nice to read just for the insight though. A lot of the information is common-sense things that you may have heard before, but it's integrated nicely with the science. The science itself is basic, so those who may be disinterested with that aspect, can still enjoy it. While it's based on science, the science presented is pretty superficial.
This isn't a "change your lifestyle," "buy a program," "buy our stuff" type of program, so that was a bonus. I thought this might be one of those cult-y type programs that's like, "one of us, one of us or you will never be happy" kind of programs. It isn't all or nothing.
What did I absolutely hate about this book and almost made me not read it? The reference section, or the complete lack of it in the book itself. You have to go to the website to see the references. If you're going to include reference numbers, INCLUDE THE REFERENCES IN THE BOOK. No, I haven't check the reference site yet. One of the biggest lessons in the book is to put your phone away. So I can't look at the references! It's almost like you're trying to hide the references! For all I know, they could be referencing articles from Breitbart or your cousin's boyfriend's mom's blog. So that was really annoying and made me reconsider the validity of the advice.
I still think it's a good book to to pick up to start your wellness journey, it's practical and has realistic expectations. But it's not perfect for the Winter. I'm not going to walk every morning outside when it's 0 degrees outside.
It's a decent book for people who don't have the time/money/will to upend their entire life to start a program, and I love that aspect of it. It has bite-sized, accomplishable tasks in order to improve well-being. There are sections that are more relevant to some than others, but that's not a problem, just skip it. It's nice to read just for the insight though. A lot of the information is common-sense things that you may have heard before, but it's integrated nicely with the science. The science itself is basic, so those who may be disinterested with that aspect, can still enjoy it. While it's based on science, the science presented is pretty superficial.
This isn't a "change your lifestyle," "buy a program," "buy our stuff" type of program, so that was a bonus. I thought this might be one of those cult-y type programs that's like, "one of us, one of us or you will never be happy" kind of programs. It isn't all or nothing.
What did I absolutely hate about this book and almost made me not read it? The reference section, or the complete lack of it in the book itself. You have to go to the website to see the references. If you're going to include reference numbers, INCLUDE THE REFERENCES IN THE BOOK. No, I haven't check the reference site yet. One of the biggest lessons in the book is to put your phone away. So I can't look at the references! It's almost like you're trying to hide the references! For all I know, they could be referencing articles from Breitbart or your cousin's boyfriend's mom's blog. So that was really annoying and made me reconsider the validity of the advice.
I still think it's a good book to to pick up to start your wellness journey, it's practical and has realistic expectations. But it's not perfect for the Winter. I'm not going to walk every morning outside when it's 0 degrees outside.
May 25, 2025
This took me soo long to listen to as an audiobook. I found some parts really interesting.. thinking how fast paced our digital world is, and the effects this can have on mental health/the brain, opened my eyes to changes I would benefit making.
It is repetitive at times, but I still think there are some really useful things to take away from it. Phone fasting, more walks outdoors/engaging with nature, exercise.. basically getting off your phone as much will improve your mental health and I 1000000% agree
It is repetitive at times, but I still think there are some really useful things to take away from it. Phone fasting, more walks outdoors/engaging with nature, exercise.. basically getting off your phone as much will improve your mental health and I 1000000% agree
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