I Love What I Do. But Let’s Talk About Why It’s Not Always Easy for You OR Me.
(But oh so worth it!)
I’m a dietitian (and quantum consultant), and I absolutely love my work. Every day, I get to help people feel better... more energized, more confident, more in control of their health. I’m honored to be part of their journey. But if I’m honest, there’s one part of this job that’s consistently challenging.
It’s this:
People want to feel different but they often don’t want to do different.
And I get it. The things they’re turning to sugar, alcohol, and comfort food. These aren’t just food. They’re part of how people cope. How they soothe. How they celebrate (I, myself, am not immune to this).
So when I ask them to make changes, it can feel like I’m taking something away like their best friend(s).
But here’s the truth:
I’m not here to take joy away—I’m here to bring it back, in a better form.
You Don’t Have to Give Up Joy to Get Healthy
The foods and habits that got you here may have comforted you at one point. But they aren’t helping anymore. That doesn’t mean you’ve failed—it means your body is calling for a new kind of support.
That’s where I come in. Not as the “food police.”
Not as someone who will shame or scold you.
But as someone who understands how deeply personal this all is. As someone who sees how your cravings, fatigue, weight, inflammation, and mood are all part of a bigger story.
And as someone who will walk with you, step by step, as we rewrite that story together. I help you realize who your real “friends” are.
Why We Reach for Sugar and Alcohol: It’s Not Just Willpower
When life feels overwhelming, exhausting, or even just dull, we instinctively reach for things that give us a quick hit of relief. Sugar and alcohol are two of the most common go-tos—and there's a real reason for that: Both spike dopamine, your brain’s “feel-good” and motivation chemical. That rush of pleasure? That sense of ahh, I needed that? That’s dopamine kicking in. Granted, there are other issues that might make us feel the need for a bit more energy but that’s for another article. :)
But the problem is… it doesn’t last.
These quick-fix dopamine sources come with a crash. And over time, your brain starts demanding more to feel the same relief. It becomes a loop: stress → craving → sugar/alcohol → brief relief → crash → more craving.
The good news? We can work with that biology by giving your brain healthier, more sustainable ways to feel better.
That’s where Dopamine Snacks come in.
You’re Not Broken. Your System Just Needs Better Tools (Better “Friends”).
We often use food, alcohol, or scrolling to fill a gap our biology is trying to fix: low dopamine, poor sleep, disconnection, or stress.
But the good news is:
We can rebuild those systems—naturally and gently—without relying on things that harm us over time. I teach my clients to start using what I call Dopamine Snacks (a lot of professionals do these days)—small, nourishing actions that support your brain, mood, and energy without sabotaging your health.
Let’s look at a few together…
Joyful habits that help you feel better, for real.
SUNSHINE
😊 Wakes up your brain and balances your hormones
😊 Boosts vitamin D and supports your immune system
😊 Helps you sleep better by resetting your internal clock
😊 Reminds your body it’s safe and connected to the world
AND, SOOOO MUCH MORE!
NATURE & GREENERY
😊 Being around plants lowers stress and lifts mood
😊 Green spaces help with focus, healing, and peace
😊 Even short walks in nature create measurable brain benefits
GARDENING
😊 Digging in the dirt builds your gut-brain connection
😊 Growing something builds confidence and calm
😊 Being outside, moving, and nurturing all support dopamine
SOCIALIZING (IN PERSON & EVEN ON THE PHONE!)
😊 Real connection boosts dopamine, oxytocin, and energy
😊 Laughing, talking, or even just sitting together reduces stress
😊 Community is powerful medicine—food tastes better when shared
GROUNDING (BAREFOOT ON EARTH)
😊 Calms your nervous system
😊 Balances your body’s electrical charge
😊 Helps reduce inflammation and restore rhythm
LAUGHING (MINDFULLY, EVEN ONLINE)
😊 Laughing triggers dopamine and eases tension
😊 Curated humor (not doomscrolling) can reset your mood
😊 Sharing joy builds resilience and emotional safety
COLD WATER THERAPY
😊 Boosts dopamine by up to 250%
😊 Increases clarity, focus, and mood
😊 Builds mental and emotional strength gently over time
JOURNALING
😊 Clears mental clutter
😊 Helps you reflect and reconnect to what matters
😊 Gratitude writing rewires your brain for positivity
GAMES & PUZZLES
😊 Give your brain a healthy dopamine challenge
😊 Fun without food = a huge win
😊 Teaches reward from process, not just consumption
And, at first, if you still feel the need for a dopamine hit, safer foods and beverages can be opted for! Overtime, you’ll need less and less pseudo-dopamine hits.
Let’s Make This Easier—And More Rewarding
Healing doesn’t mean losing everything you love. It means gaining clarity, vitality, and confidence. You don’t have to be perfect. You don’t have to give up joy. You just have to be open. I’ll meet you right where you are with compassion, education, and encouragement. I’ll help you swap old habits for better ones that actually support your brain, hormones, and mood.
You’ll start to notice the difference not just on the scale or blood labs but in your sleep, your skin, your emotions, your energy, and how you show up in the world.
And you’ll finally feel like food/life is working for you, not against you.
With encouragement and clarity,
Diane Kopelakis, MS, RD
The Evolved Dietitian | Wellness Clarified™
