The Dose Effect by TJ Power: An Honest Review

Here I am five weeks later and I’ve finished the book. As with some of my earlier work, such as Key Takeaways from “Unf*ck Yourself” by Gary John Bishop and the same for “Atomic Habits” by James Clear, I decided organise my thoughts, notes, and takeaways from my latest read in the form of this here blog post. You’ll find this a bit of a summary of what to expect from the book with my thoughts and opinions weaved in like a wicker basket. Buckle up.

What is “The DOSE Effect”?

The concept of the DOSE framework revolves around the regulation of four essential hormones. Each hormone plays a unique role in our mental and physical health:

• Dopamine: Often referred to as the “motivation molecule,” dopamine is crucial for reward-driven behaviour and goal achievement
• Oxytocin: Sometimes considered the “love hormone”, oxytocin fosters social bonding and emotional connections with oneself and others
• Serotonin: Dubbed the “confidence chemical”, serotonin is vital for mood regulation and overall happiness
• Endorphins: These “natural painkillers” help reduce stress and enhance feelings of pleasure

Practical techniques for hormonal balance

In each section of the book, TJ Power provides a number of practical strategies to help optimise the levels of these hormones. From engaging in activities that take physical or mental effort to boost dopamine production to fostering social connections for increased oxytocin, the book is a treasure trove of genuinely actionable advice.

Not all of the strategies will be appropriate for everyone, and many people will already be doing a number of them in daily life. Still, the chance is high that any reader will find one or more techniques within each section which they could try and potentially discover significant value in.

Backed by science and studies

Grounded in cutting-edge neuroscience, “The Dose Effect” explains the scientific basis for each technique. Power’s insights into the brain’s plasticity and its ability to adapt and change are both enlightening and empowering.

Now, it’s important to highlight that I haven’t read through all of the very many studies and sources that are referenced in this book (or rather accessed via a website, how very 2025). However, the ones I have read and the strategies themselves seem sound to layman and simply make good and obvious sense. You’ll be hard-pushed to challenge the recommendations in this book as unfounded. But, hey, if you do want to, let me know in the comments 😉

Inspiring and accessible

One of the standout features of “The Dose Effect” for me is its accessibility. Power’s writing is engaging and easy to understand, making complex and scientific concepts approachable for readers of all backgrounds. The chapters follow a consistent structure and get you involved along the way. There’s a single question self-assessments at the start of each section and tasks to takeaway at the end. You’re regularly reminded that the author is a real person with real experiences which triggered the journey to this book. Inspiring stuff.

Key Takeaways… or maybe spoilers!

Here are some of the key takeaways I noted down from the brilliant summary pages of each section of “The Dose Effect”.

• Dopamine makes hard work feel good and controls the pleasure-pain balance
• Low dopamine causes demotivation, distraction, and depression
• Causes of low dopamine include sugary foods, alcohol, and social media
• Boost dopamine with techniques such as phone fasting or cold water showers to improve motivation and concentration
• Oxytocin is all about social connection and your relationship with yourself and others
• Low oxytocin causes loneliness and a lack of confidence
• Causes of low oxytocin include isolation, using phones when socialising, and critical self-talk
• Boost oxytocin with social interaction, physical connection, and gratitude
• Serotonin improves mood and happiness, and 90-95% is created in the gut
• Low serotonin causes anxiety and tiredness
• Causes of low serotonin include unhealthy food, poor sleep, and lack of sunlight
• Boost serotonin with deep sleep, sunlight, nature, and gut health
• Endorphins reduce stress and improve happiness
• Low endorphins cause stress and anger
• Causes of low endorphins include a sedentary lifestyle, chronic stress, and a lack of laughter
• Boost endorphins with exercise, heat such as baths and saunas, laughter, and stretching

Pros and Cons

Even with books I loved, and this is one of them, I like to consider the things I didn’t love as much. Life is all about balance after all. (That’s from me, not TJ)

Pros

• Actionable strategies with something for everyone
• Makes the science and logic universally easy to understand
• An unsaturated subject matter in the world of wellbeing books
• Consistent structure that’s easy to follow and engaging
• Genuinely energising and inspirational

Cons

• Occasionally doesn’t go into the scientific detail as much as some readers might like
• No references included in the printed book – need to cross-reference citations on a website

The DOSE Effect in summary…

As you’ll have ascertained, I really enjoyed this book and took a lot out of it. It’s certainly not the most advanced or revolutionary wellness or self-improvement book I’ve ever read, but it was certainly inspirational and gave me food for thought that I have already turned into action.

If you’re looking for an easy read to help provide some meaningful boosts to your quality of life and happiness, give this one a spin. Here it is on Amazon, or go and have rummage at your local Costco!