Let go and feel great with endorphins.
True natural painkillers, they soothe stress, provide a gentle euphoria, and restore energy. Conversely, a deficiency can lead to fatigue and irritability, especially if cortisol, the stress hormone, blocks their action. The best way to stimulate them? Get moving! Running, swimming, cycling, or weightlifting… Two sessions a week are an excellent start, notes TJ Power: one focused on strength, the other on endurance.
On calmer days, yoga or stretching relaxes the body, soothes the mind, and lowers cortisol levels. And no excuses, even when laziness strikes, there are simple solutions: a sauna, a steam room, or a fifteen-minute hot bath also creates a little controlled stress, enough to trigger the release of endorphins. Music and hearty laughter are other powerful triggers: a few notes, a fit of giggles, a dance step, and your endorphins will soar.
Experiment on your plate
! To naturally release these feel-good hormones, the brain needs optimal energy metabolism. However, our modern diets, rich in refined carbohydrates and ultra-processed foods, can weaken mood and energy levels. Even the Mediterranean diet, despite being praised for its benefits, can contain too many carbohydrates (45 to 65% of calories) for some people, emphasizes Dr. Georgia Ede.
Paradoxically, the more carbohydrates you consume, the more insulin resistant your body becomes, and the harder it is for your brain to use glucose efficiently as fuel. Carbohydrates are actually the only optional (non-essential) macronutrient for the brain: the liver can produce all the glucose it needs from proteins and fats.
To regain stable energy, a clear mind, and a balanced mood, the clinician suggests trying, with the help of a healthcare professional, a low-carbohydrate diet based on whole foods: a paleo version (approximately 90g per day), a ketogenic version (20g per day), or a carnivore version (0g visible). The goal: to adjust the balance between carbohydrates, proteins, and fats according to individual needs, stabilize energy levels, and create an optimal metabolic environment for mental well-being—and, as a bonus, get those endorphins flowing!
