If there is one thing I’m sure of, it is that exercise is one of the most powerful tools for mental health.
Now, I must admit that I am still yet to finish the books I’m about to discuss here. Yet as we transition from the warm, high-energy summer months into the gloomier days of winter, TJ Power’s DOSE (the audiobook I’m currently listening to) and Christine Rosen’s The Extinction of Experience (the book I’m actually reading) messages have been weighing on my mind a lot, and there are some very valuable insights around exercise in a facility like VSC and its effect on our mental health that are worth sharing at this time of year.
Power’s DOSE breaks down the four key neurochemicals that drive our mood—Dopamine, Oxytocin, Serotonin, and Endorphins—and how exercise plays a crucial role in regulating them. That’s why I think it’s vital to teach you how each of these chemicals responds to movement and why, as the colder months creep in, staying active isn’t just about looking good but about feeling good, too.
Dopamine: The Motivation & Focus Booster
Dopamine is our reward chemical, the one that keeps us coming back for more. In a world of endless scrolling, quick-hit entertainment, and ultra-processed dopamine triggers, it’s no wonder many people feel unmotivated and stuck all the time.
Exercise, however, provides a natural dopamine reset. When we push ourselves in a workout—whether lifting heavy, hitting a sprint, or finding our groove in a long conditioning session—we enter what’s known as a flow state. That deep focus and presence allow our brains to produce dopamine sustainably, reinforcing motivation rather than depleting it.
If you’ve ever walked into the gym feeling sluggish but left feeling wired and dialled in, you’ve felt this effect firsthand. The key is choosing to move, even when you don’t feel like it. If you learn nothing from me, let it be that action fuels motivation, not the other way around.
Oxytocin: The Connection Chemical
You may not be super familiar with all the brain chemicals we discuss today, but just in case you are, we often associate oxytocin with hugs and social bonding. Exercise—especially in a familiar, shared environment—can also help release this powerful feel-good hormone. This is why working out with friends, training partners, or a supportive gym community can be so transformative.
In The Extinction of Experience, Christine Rosen discusses how modern life has stripped us of real, embodied experiences—replacing them with digital interactions that fail to fulfil us. Exercise counteracts this by providing a physical, tangible, shared experience. Whether suffering through a brutal workout together, celebrating a PR, or just moving in sync with others, it fosters genuine human connection. Plus, let us not forget the banter or social community created with people you like because of a shared cause and experience. Plus, if we can be completely honest, on dark, rainy mornings when your bed seems way more appealing than a barbell, knowing someone is expecting you at the gym makes all the difference.
Serotonin: The Mood Stabilizer
Serotonin is often called the happiness hormone or chemical, but it’s more than that—it helps regulate our overall mood, stress levels, and sense of well-being. Low serotonin is linked to depression, anxiety, and seasonal affective disorder (SAD), which I only just learnt is a real thing! Which is why so many people struggle mentally as the days get shorter.
One of the best ways to naturally boost serotonin, funnily enough, and I would say it isn’t discussed enough, is movement—especially outdoor exercise. Sunlight exposure and cardiovascular activity both contribute to serotonin production, which is why getting out for a morning walk, run, or workout (even when the weather sucks) can make a huge difference in your mental state.
This is where discipline comes in, and understanding that you can’t rely on willpower to get you through. In the summer, movement feels natural when the sun shines, and the energy is high. You are like the ants, ready for anything. But in winter, it has to be intentional. Build the habit before the season shifts, and your future self will thank you for it 100%. Before you know it, it’ll be January 2026, and you are still waiting for the ‘Motivation’ to kick in.
Endorphins: The Ultimate Mood Lifters
Endorphins are the body’s natural painkillers and mood boosters—that is why pushing through a challenging workout leaves you feeling euphoric rather than exhausted. The ‘runner’s high’ isn’t just for runners; any form of intense exercise triggers this effect; for me personally, it’s some bullshit that leaves me on the floor in a pool of sweat; id rather not have to run to get this high, but that’s just me.
And let’s be clear: winter is brutal. The days are shorter, the air is much colder, and everything in you tells you to stay inside and do less. But endorphins don’t just make you feel better temporarily—they build resilience. Training in less-than-ideal conditions reinforces the mindset that you do hard things no matter what, making every other challenge in life a little bit easier to handle. And, if you read last week’s blog post, training when everything inside of you helps develop your AMC (Anterior midcingulate cortex), so go back and check that out again to refresh your memory.
Bringing It All Together
Let us be clear! The science is precise—exercise isn’t just about looking better; it’s about feeling better. By moving our bodies, we naturally regulate the very chemicals that dictate our mental health. But the key takeaway here? This doesn’t happen by accident. It happens by choosing to move, even when you don’t feel like it. Especially when you don’t feel like it.
As we transition into the colder months, this is the time to double down on your training, build the habits now, and get amongst a community that keeps you accountable. Make movement non-negotiable.
Your brain—and your future self—will thank you for it.