The DOSE Effect: Optimize Your Brain and Body by Boosting Your Dopamine, Oxytocin, Serotonin, and Endorphins

Readers can rebalance their brain chemistry by maximizing the production of chemicals that today’s sedentary and tech-based lifestyles have suppressed, according to this sensible debut guide. Neuroscientist Power explains that for most of human history, people have spent 85% of their lives outside, hunting and gathering in small, tight-knit communities—a lifestyle that promoted the production of oxytocin (which aids social connection), serotonin (which bolsters mood), dopamine (which controls motivation), and endorphins (which reduce stress). In order to help readers improve their mental well-being, Powers explains how to diagnose chemical deficiencies (feelings of isolation and loneliness can indicate low oxytocin levels) and offers concrete strategies for relief (giving more hugs and strengthening friendships can boost oxytocin levels; going on three headphone-free walks per week can raise serotonin levels). While the author’s reliance on rating scales, bullet points, and checklists sometimes lends the book the feel of a PowerPoint presentation, the commonsense tips and refreshingly middle-of-the-road approach to technology—he recommends small tweaks to prevent tech overuse rather than major life overhauls—are smart and manageable. For those seeking an action-oriented guide to boosting their mental health, this delivers. Illus. (Jan.)