A friend recently recommended a book to me called The DOSE Effect by TJ Power. She said it completely changed the way she looked at her daily routine and how she could work with her body instead of against it — tapping into its natural chemistry to have more energy, feel better, and enjoy life more fully.
When I picked it up, I immediately resonated with some of the simple, practical suggestions — like making your bed first thing in the morning or putting your phone down while eating. These small, intentional choices felt doable and surprisingly powerful.
But as I read further, something unexpected clicked. It reminded me of how I felt when I first started Brazilian Jiu Jitsu. From the beginning, I was surprised at how quickly I got hooked — almost to the point of obsession. I remember thinking, What is happening to me? Am I too old for this? Why does this feel so good even though I’m terrible at it?
Something about the difficulty, the intricacies, and the way it challenged every part of me made me want to keep coming back. Even when I left class bruised, tired, and a little overwhelmed, I couldn’t wait to go again.
And as I dove deeper into The DOSE Effect, I started to understand why. It turns out that BJJ fits so many of our natural human needs — it fires up the very brain chemicals the book teaches us to intentionally cultivate for a happier, more balanced life. While the author lists countless ways to boost your “DOSE”—Dopamine, Oxytocin, Serotonin, and Endorphins — I realized that Jiu Jitsu checks every single box.
Here’s how:
Dopamine: motivation & achievement
Dopamine fuels motivation, drive, and the satisfaction of progress. The DOSE Effect talks about creating “dopamine discipline” through small wins — making your bed, finishing a task, or sticking to a new habit.
Jiu Jitsu gives you that same hit of dopamine over and over. Every class, every technique learned, every small improvement is a reward in itself. The belt system offers tangible milestones, but even beyond that, the daily effort to get just a little better keeps your brain craving more. The challenge never ends, and that’s exactly what makes it so motivating.
[The Physical and Mental Benefits of Jiu Jitsu]
Oxytocin: connection & trust
Oxytocin is the chemical of connection and belonging. The book emphasizes the importance of face-to-face interaction, physical touch, and shared experiences.
In BJJ, oxytocin is unavoidable — in the best way. You build deep trust with your training partners. You rely on each other to push, to learn, and to stay safe. There’s an unspoken bond that forms when you train this closely with others, and the community that grows from it is one of the most powerful parts of the journey. Even on tough days, being surrounded by that tribe gives you an incredible sense of belonging.
Serotonin: balance & calm
Serotonin helps stabilize mood, promotes calm, and keeps you grounded. The book suggests daily routines, sunlight, movement, and gratitude to strengthen it.
BJJ provides all of that and more. The structure of regular training, the discipline it demands, and the focus it requires naturally regulate your mood and energy. It becomes a rhythm for your life. On the mat, you can’t think about your to-do list or stress from the day — you’re fully present. That mindfulness alone brings a sense of peace and perspective that carries far beyond the gym.
Endorphins: stress relief & joy
Endorphins are the body’s natural painkillers and mood boosters. The book recommends exercise, laughter, music, or play to activate them.
Anyone who’s trained Jiu Jitsu knows this feeling well. After a hard roll, when your heart’s pounding and your muscles are burning, there’s this surge of euphoria that floods your body. You’re exhausted — but you feel amazing. Add in the laughter, the high-fives, and the inside jokes that happen on the mats, and you’ve got a steady supply of endorphins keeping you coming back for more.
What struck me most after reading The DOSE Effect was realizing how naturally Jiu Jitsu fulfills what our brains and bodies crave to feel alive and balanced.
BJJ isn’t just about self-defense or fitness — it’s about aligning with your biology. It challenges you, connects you, centers you, and fills you with joy. It’s a living, breathing version of The DOSE Effect in motion.
So if you’ve ever wondered why this sport feels so addictive, so fulfilling, and so necessary — it’s because it literally is. Your body and brain are wired to love it.
