EP 455- Bitesize Biohack: Dopamine, Focus &#038; Flow &#8211; How to Feel and Perform At Your Best

High Performance Health Podcasts -455

Bitesize Biohack: Dopamine, Focus & Flow - How to Feel and Perform At Your Best

In this powerful conversation, Angela is joined by psychologist and speaker TJ Power for a deep dive into the hidden drivers of mental well-being and high performance—your brain chemicals.

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Description

In this powerful conversation, Angela is joined by psychologist and speaker TJ Power for a deep dive into the hidden drivers of mental well-being and high performance—your brain chemicals. From dopamine to serotonin, oxytocin to endorphins, TJ unpacks how these natural neurotransmitters shape your focus, energy, mood, and motivation—and more importantly, how to harness them for better mental clarity and productivity.

They explore practical, science-backed strategies to help you reset your brain and thrive in a world full of distractions. You’ll discover how to boost dopamine naturally (without the crash), why your morning routine is more powerful than you think, how to stay in flow longer, and what it really takes to beat burnout. If you’re feeling foggy, overstimulated, or just not like yourself lately—this episode is your brain’s wake-up call.

Key Takeaways

Flow State Foundations: You need at least 15 minutes of uninterrupted focus to enter a true flow state. Distractions like your phone can easily break this.

Broad vs. Narrow Attention: Breaks should involve "broad attention" activities like walking or talking, not phones or sugar, to help the brain reset.

Brain Chemicals 101: Dopamine drives motivation, oxytocin supports connection, serotonin regulates mood and energy, and endorphins help reduce stress.

Boost Without the Crash: Cold exposure can naturally boost dopamine. Heat (like saunas) helps increase endorphins and support recovery.

Dopamine Overload: Constant stimulation (social media, sugar, alcohol) overstimulates dopamine pathways, leading to a low, flat mood.

Morning Reset: The best fix for low dopamine and motivation? Change how you start your day—simple shifts can improve your mental health dramatically.

Timestamps and Key Topics

00:00 - How to get into flow

01:45 - 60–75 mins max focus

02:32 - Dopamine crash after rewards

03:01 - Broad attention during breaks

03:44 - Functions of 4 brain chemicals

04:35 - Cold vs heat effect on brain

05:41 - Endorphins and stress relief

06:57 - Sauna helps flow recovery

08:18 - Behaviour affects brain chemistry

08:49 - Overstimulation breaks dopamine

09:42 - Start your day right

High
Performance
Health

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance.

Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

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About the Guest

TJ Power is the lead neuroscientist at The DOSE Lab, author of The DOSE Effect and the co-founder of Neurify. Tj investigates how our social media-driven lifestyles are impacting our brain chemistry.
After completing his degrees and lecturing at the University of Exeter, he developed DOSE, a framework that elevates Dopamine, Oxytocin, Serotonin, and Endorphins. Tj then began sharing his DOSE strategies on Instagram leading to the formation of an amazing community of over 600,000 people.

Throughout the last two years, Tj has delivered over 500 live experiences at institutions
such as Oxford University, Amazon, and the NHS. With over 50,000 people now trained in DOSE, Tj is an internationally respected neuroscience educator and a go-to authority for unlocking human potential in the age of social media.

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About Angela

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Keynote Speaker and Host of The High Performance Health Podcast.

A former corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela regularly gives keynotes to large fitness, health and wellness events including the Health Optimisation summit, The Biohacker summit, Dragonfly live, Elevate Fitness conference and Gaia TV. She also delivers Health Optimisation and Performance Workshops to large multinational corporations and senior leaders with a strong focus on women’s health and burnout prevention.

Angela is also the creator of BioSyncing® a blueprint for high performing women who want to ditch burnout, harmonise their hormones and elevate their life.