#348 - BOOK REVIEW: The Dose Effect, by TJ Power

Welcome back to another episode. Today, I’m sharing something a little different – a book review! And oh my goodness, this one is so worth your time.

The book is called The Dose Effect by Dr. TJ Power – and it’s one of the most relevant, practical, and powerful books I’ve read in a long time.

It was actually recommended by Anna from our GROW Book Club (thank you, Anna!), and it honestly feels like one of those rare books that lands in your hands just when you need it.

In this episode, I walk you through the key idea of the book – how our feelings, motivation, energy and even our sense of joy are directly influenced by four brain chemicals: Dopamine, Oxytocin, Serotonin and Endorphins.

Together they spell D.O.S.E. — and understanding them might just be the missing piece if you’ve been feeling flat, anxious, or off balance lately.

Here’s what you’ll take away from listening:

✨ What “The Dose Effect” is and why it’s such a game-changer

✨ How modern habits are hijacking our brain chemistry without us realising

✨ Simple, science-backed ways to restore your natural balance

It’s not about being perfect – it’s about small shifts that help us feel more like ourselves again. I’ll also share how you can read along with me and the Dream Life community inside our GROW Book Club this May!

So if you’re ready for a reset, or just want to understand your beautiful brain a bit better — tune in. This could be a turning point 💛

As always, I’d LOVE to hear what resonates with you from this episode and what you plan to implement after listening in. So please share and let’s keep the conversation going in the Dream Life Podcast Facebook Group here.    

Have a wonderful weekend …and remember, it all starts with a dream 💛

Dream Life & kikki.K Founder

SHOW NOTES:

• Join my Platinum Coaching Program (NEW Member Trial offer - save $200!) - where in April our focus is on Unlocking Peak Productivity. Optimising your time and energy for maximum impact on your dreams and goals. Monthly Habit: Daily Breathwork! Practice daily to improve focus, reduce stress, and energise your. Learn more here.
• Join my virtual book club GROW for April where we meet weekly on Zoom to discuss and squeeze the learnings from great books. This April we're reading The Wonder Mindset: Innovate from Within, by Sarah Pirie-Nally. A transformative book. Sarah is on a mission to inspire transformational change and help individuals design better lives for themselves and future generations. NEW Member trial offer - just $9! Learn more here.
• Dream Life Community Facebook Group: Connect with like-minded dreamers.

RESOURCES:

• Sign up to our email list here to hear about upcoming workshops.
• Take your first step to getting clarity on what you want from life with this free bonus dreaming exercise here 101 Dreams Audio Guide 
• Buy Kristina's book, Your Dream Life Starts Here
• Discover how close you are to living your Dream Life. Take our 5min Quiz here and get personalised insights emailed to you...

TRANSCRIPT:

Welcome back to another episode of Your Dream Life podcast. I’m Kristina Karlsson, and I’m super excited to do a book review today — because I just love books!

Recently, I read one that was recommended by Anna, who’s in our GROW Book Club. And you know when a book comes along that feels incredibly relevant, practical, and powerful — one that you just want to shout about from the rooftops? Well, The Dose Effect by Dr. TJ Power is one of those books.

Honestly, I believe it’s a book everyone should read. Yes — everyone. And I’ll tell you why.

But first, let’s pause.

Take a deep breath.

In through the nose… and out through the mouth.

Let’s just check in with ourselves for a moment.

How are you really feeling today?

Are you focused and inspired?

A little scattered? Maybe tired or anxious? Or even just flat?

If any of those resonate — or if you’ve just felt off lately and can’t quite figure out why — you’re going to love what this book reveals. Because The Dose Effect explains something that’s impacting all of us in today’s modern world: the chemistry of our minds.

What is "The Dose Effect"?

The core idea of the book is that our mental health, energy, motivation — even our sense of joy — are deeply influenced by four brain chemicals. And together, they spell out D.O.S.E.:

• Dopamine – the motivation molecule. It fuels our drive, energy, and excitement.

• Oxytocin – the connection chemical. It helps us feel loved and bonded.

• Serotonin – the calm chemical. It brings confidence, peace, and self-esteem.

• Endorphins – the feel-good chemical. These reduce pain and help us feel pleasure.

What’s so empowering is that these chemicals are naturally produced by our bodies — and we can influence them through our habits and choices.

But here’s the thing: in today’s world, many of our daily habits are throwing these chemicals out of balance. We’re constantly scrolling, getting dopamine hits from notifications, sleeping poorly, and becoming disconnected from real people. And all of this is quietly impacting our mental health — often without us even realising.

Why This Book Matters Now

Dr. TJ Power is both a psychologist and neuroscientist. He wrote this book to empower us — to help us reclaim our mental wellbeing in a world that’s constantly hijacking our attention.

He explains neuroscience in a way that’s easy to understand and, more importantly, practical. He doesn’t just tell us what the problem is — he shows us what to do about it.

What I really loved is that he shares simple, doable strategies for restoring our natural D.O.S.E. balance. Things like:

• Creating “dopamine discipline” so we’re not constantly overstimulated

• Building oxytocin by having real conversations and making eye contact

• Cultivating serotonin by practicing gratitude and confidence rituals

• Activating endorphins through movement, laughter, or music

And don’t worry — it’s not about being perfect or giving up your phone forever. It’s about small, intentional shifts that help you feel more like you again.

Who This Book Is For

Honestly? Everyone.

Especially if you’ve been feeling flat, anxious, or unmotivated and can’t figure out why.

Or if you’re working hard but not feeling fulfilled.

If you want to feel more present, more joyful, more you.

Or if you’re simply curious about your brain and want to take better care of it — this book is for you.

It’s the kind of book you’ll want to highlight, dog-ear, and talk about with friends.

Join Us in GROW This May

Which brings me to something I’m really excited about! This May in the GROW Book Club, we’re reading The Dose Effect together. I’m so looking forward to unpacking this with our beautiful community.

Because it’s not just about reading — it’s about applying what we learn. When we learn together, share stories, and support one another, that’s when the real transformation happens.

You don’t need to have read anything before joining. We’ll read it together — just a few pages a day in May. And every Monday we’ll meet on Zoom to dive into the ideas and how to apply them in a Dream Life kind of way — full of purpose, intention, and heart.

Imagine starting each day with more clarity, calm, and energy — just by understanding your brain better and creating rituals that support you.

That’s the gift this book offers.

Final Thoughts

I truly believe The Dose Effect should be required reading in every school, workplace, and home. It gives us something so many of us are missing: a user manual for our minds.

And as someone who’s passionate about dreaming big and living well — I see this as one of the most powerful tools we can use on our journey to a life we love.

So go grab a copy. Read a few pages. Join us in GROW. I’ll link to it in the show notes, or just head over to yourdreamlifestartshere.com.

Let’s reset our minds, take back our power, and feel good again.

Because you, my beautiful friend — you deserve that. And so much more.

Your dream life is waiting. And it starts with the smallest, most meaningful steps you take today. This book could be one of them.

Thanks so much for being here with me today. And as always, I’ll be back on Monday with a brand new episode 💛