How Foods & Nutrients Control Our Moods
O epizodě podcastu
This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://www.wakingup.com/huberman
Momentous: https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:31) Sponsors: AG1, LMNT, Waking Up
(00:05:00) Emotions: Aligning Mind & Body
(00:06:41) Nutrients, Neurochemicals and Mood
(00:08:39) Primitive Expressions and Actions
(00:12:30) The Vagus Nerve: Truth, Fiction, Function
(00:15:45) “Vagus Stimulation”: A Terrible Concept
(00:16:35) Polyvagal Theory
(00:18:27) Vagus Senses Many Things, & Moves Our Organs
(00:19:35) Sugar Sensing Without Perception of Sweetness
(00:23:00) Eating-Induced Anxiety
(00:27:30) We Eat Until Our Brain Perceives “Amino Acid Threshold”
(00:29:45) Reward Prediction Error: Buildup, Letdown and Wanting More
(00:32:01) L-Tyrosine, Dopamine, Motivation, Mood, & Movement
(00:34:04) Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin
(00:38:29) Serotonin: Gut, Brain, Satiety and Prozac
(00:43:38) Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)
(00:44:30) Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions
(00:46:40) Examine.com An Amazing Cost-Free Resource with Links to Science Papers
(00:48:05) Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell
(00:51:00) Emotional Context and Book Recommendation: “How Emotions Are Made”
(00:54:55) Exercise: Powerful Mood Enhancer, But Lacks Specificity
(00:56:45) Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression
(01:01:00) Fish Oil as Antidepressant
(01:02:40) EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain
(01:07:24) Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs
(01:09:05) L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine
(01:16:29) Gut-Microbiome: Myths, Truths & the Tubes Within Us
(01:21:55) Probiotics, Brain Fog, Autism, Fermentation
(01:25:20) Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!
(01:28:00) Ketogenic, Vegan, & Processed Food Effects, Individual Differences
(01:33:20) Fasting-Based Depletion of Our Microbiome
(01:35:20) How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!
(01:38:30) How Mindset Controls Our Metabolism
(01:41:03) Closing Comments, Thanks, Support & Resources
Title Card Photo Credit: Mike Blabac
Disclaimer
This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction
00:00:31 Sponsors: AG1, LMNT & Waking Up
00:05:00 Emotions: Aligning Mind & Body
00:06:41 Nutrients, Neurochemicals and Mood
00:08:39 Primitive Expressions and Actions
00:12:30 The Vagus Nerve: Truth, Fiction, Function
00:15:45 “Vagus Stimulation”: A Terrible Concept
00:16:35 Polyvagal Theory
00:18:27 Vagus Senses Many Things, & Moves Our Organs
00:19:35 Sugar Sensing Without Perception of Sweetness
00:23:00 Eating-Induced Anxiety
00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”
00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More
00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement
00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin
00:38:29 Serotonin: Gut, Brain, Satiety and Prozac
00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)
00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions
00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers
00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell
00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”
00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity
00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression
01:01:00 Fish Oil as Antidepressant
01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain
01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs
01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine
01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us
01:21:55 Probiotics, Brain Fog, Autism, Fermentation
01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!
01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences
01:33:20 Fasting-Based Depletion of Our Microbiome
01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!
01:38:30 How Mindset Controls Our Metabolism
01:41:03 Closing Comments, Thanks, Support & Resources
Disclaimer & Disclosures
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Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.