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Confidence: The science behind it & How to boost it with a healthy lifestyle

This is probably one of my favorite topics. Don’t ask me why. If you know me you probably think I am confident. If you know me well you then know that it was not always like that. This was a muscle I had to build.

Inspired by my online workshop for ONLINE MINDSET GYM yesterday, and the great interaction we had as a group. I decided to postpone my bedtime and get into writing this guide for boosting your confidence through a healthy lifestyle.

After all, I am committed to seeing you rock!

Confidence is the belief in oneself and one's abilities. It's the feeling of self-assurance and the ability to trust oneself to make good decisions and take action. Confidence is an important trait to have in all areas of life, from personal relationships to professional success.

But science first…

Scientific Information about Confidence

Confidence is not just a feeling, but also a physiological state. According to research, confidence is associated with the hormone cortisol. Cortisol is produced in response to stress, and high levels of cortisol are linked to feelings of confidence and competence. On the other hand, low levels of cortisol are linked to feelings of anxiety and self-doubt.

There is also evidence that confidence can be learned and developed. According to psychologist Albert Bandura's theory of self-efficacy, individuals who have a strong sense of self-efficacy, or the belief in their ability to perform specific tasks, are more likely to take on challenges and persevere through difficulties. Self-efficacy is influenced by a variety of factors, including past experiences, social support, and one's own interpretation of feedback.

Boosting Confidence with Healthy Living

One GREAT way (that often people ignore) to boost confidence is through healthy living. Taking care of your body and mind can help you feel better about yourself and your abilities. Here are some tips for healthy living:

  1. Exercise regularly: Exercise has been shown to reduce stress, improve mood, and increase self-esteem. Find an activity that you enjoy, whether it's jogging, dancing, or yoga, and make it a regular part of your routine.

  2. Get enough sleep: Lack of sleep can negatively affect mood and cognitive performance, which can impact confidence. Aim for 7-9 hours of sleep per night.

  3. Eat a balanced diet: Eating a balanced diet with plenty of fruits, fresh products, and proteins can provide the nutrients needed for optimal physical and mental health.

  4. Practice self-care: Taking time for self-care activities, such as meditation, journaling, or a relaxing bath, can help reduce stress and improve overall well-being.

Foods and Herbs for Boosting Confidence

Certain foods and herbs may also be helpful for boosting confidence. Here are some examples:

  1. Turmeric: Turmeric contains curcumin, a compound that has been shown to have anti-inflammatory and mood-boosting effects.

  2. Fatty fish: Fatty fish such as salmon and tuna are rich in omega-3 fatty acids, which have been linked to improved mood and cognitive function.

  3. Magnesium rich foods: Magnesium is important for the regulation of cortisol levels.

  4. Dark chocolate: Dark chocolate contains flavonoids, which have been shown to have mood-boosting effects.

  5. Ashwagandha: Ashwagandha is a medicinal herb that has been shown to bump up testosterone levels, present in both males and females, directly linked to confidence.

The more I research the more I find and I love how FitMommyInHeels gathered all this herbal wisdom for boosting confidence.

(I would love to hear from you if you know some herbal secrets!)

Coaching Exercises for Boosting Confidence

In addition to healthy living and nutrition, coaching exercises are going to help you boost confidence. Here are some examples:

  1. Visualization: Visualize yourself succeeding at a particular task or goal. Imagine the details of the situation, such as how you feel and what you're saying to yourself.

  2. Positive self-talk: Use positive affirmations and self-talk to counter negative thoughts and beliefs. For example, instead of thinking "I'm not good enough," say "I am capable and confident."Goal-setting: Set achievable goals for yourself and celebrate your progress along the way. This can help build a sense of self-efficacy and confidence.

  3. Practice gratitude: Take time to reflect on what you're grateful for in your life. This can help shift your focus from negative thoughts to positive ones.


I highly recommend that you add your affirmations to day-to-day conversations!


In conclusion, confidence is important and yes you should feel confident at all times. Don’t let your mind trick you into focusing on external data & validation that do not add value to your being.

You are here to shine. Tell your mind already. It is time to claim it.

Are you curious to discover more and participate in these conversations, join the Online Mindset Gym community to discover and share more about self-development and success.

PS: If you haven't already, join today the free discord community - introduce yourself and interact with the topics of your interest.


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