Hello, happiness seekers. Welcome back. My name is Klaudia and this is our last letter of the 26 day Alphabet of happiness Boost. I just don't believe this. I was just preparing letter A. And here we are. We have arrived at the final letter of the Alphabet. Tomorrow I'm going to release a quick recap episode, so please join me. Then I'll be announcing winners of the competition of winning a signed copy of my book. And of course I'm going to see some of you in the evening at my book launch at the science museum. Just incredible. Thank you so much for all your support. You people are just incredible. Thank you, thank you, thank you. So the last letter of the Alphabet of happiness is Z for zest, which is all about kickstarting your feel good chemicals and resting well. And I have a question for you. Do you know how happiness is created in your brain? And it's surprising to know that. Many of us know that. We expect to be happy, we want to feel happy, but we don't actually understand how happiness happens. To feel this joy and enjoyment, our brain needs to produce dopamine, a feel good chemical that in turn has to travel smoothly via the brain reward circuit responsible for motivation and reward. And that circuit connects in important brain part so that you feel happy and joyful and you are able to remember those positive experiences. And some aspects of our lifestyle absolutely can influence how well your reward circuit functions. For example, a lack of sleep interrupts dopamine release into the reward system. So having a good night's sleep is absolutely essential to feeling happy and zestful. Also, eating foods high in sugar and preservatives can lead to inflammation in your gut and that results in a reduction in the number of gut bacteria that are crucial in the production of feel good chemicals. Yes, we all should remember that. Happy gut happy life. And in the Alphabet of happiness, I dive into different methods, natural methods of kickstarting your zest by influencing your dopamine levels and also recharging your zest by influencing your nervous system so that you can unwind and relax. So today, action is about anticipation, which is absolutely integral to zest. Dopamine is also a chemical of seeking. It's produced when you anticipate that something good is going to happen in your life. To kickstart the feel good chemical of dopamine, introduce moments of anticipation back into your life. We live in a fast culture of everything on demand and that's actually cutting our dopamine levels. Take breaks between the episodes of the shows you are watching. Buy something nice for yourself. But don't choose next day delivery. Have a countdown to your next holiday trip Date night. By getting excited that something positive is on the horizon, you are kickstarting your feel good chemicals goals in a natural way. And you're prolonging the feeling of zest. So what one joyful experience can you plan for the future? What reminders could you schedule to build that anticipation? Okay, thank you everyone. That is it. We have traveled through the Alphabet of Happiness. A to Z. From acceptance to zest. Please join me tomorrow for a final wrap up episode and to find out the winner of the competition of winning some signed copies of the Alphabet of Happiness. But for now, have a wonderful the rest of the day. Bye.