Vegetarian or vegan? Vary your sources of plant-based protein (nuts, tofu, quinoa, buckwheat, legumes, etc.) to cover all the essential amino acids and make sure to supplement your intake of vitamin B12, iron, zinc, copper, iodine and omega-3 (EPA/DHA), which are often deficient in exclusively plant-based diets.
Boost self-confidence and connection with others with oxytocin
Known as the “love hormone,” oxytocin boosts self-confidence and strengthens bonds with those around us. It fosters tenderness and connection from birth and throughout life. When levels are healthy, it relieves stress, promotes empathy, and reinforces self-esteem. Conversely, a deficiency promotes anxiety and social isolation. Social interactions are its playground: sharing a meal, kissing, playing team sports, giving or receiving compliments, helping someone—every interaction stimulates oxytocin production.
“Often our thoughts focus on what is missing or what is wrong.”
Touch is fundamental: “Hugging someone for three to five seconds is enough to trigger a surge of oxytocin,” reminds the British coach. And the best part? You’re not the only one who benefits. Even remotely, our interactions circulate oxytocin: a simple text message isn’t enough, but hearing a voice, whether on the phone or via video call, immediately stimulates its production. But oxytocin doesn’t depend solely on others: being positive with yourself is just as important, reminds TJPower. Praising yourself instead of criticizing yourself, acknowledging your successes, is like a small revolution for the brain.
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