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How Foods & Nutrients Control Our Moods

Huberman Lab

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.

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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