How Foods and Nutrients Control Our Moods | Huberman Lab Podcast #11

Summary

• The Huberman Lab Podcast is a free science and science-based tools resource for the general public
• Sponsors of the podcast include Theragun and InsideTracker
• Theragun is a handheld percussive therapy device that helps with muscle soreness and tension
• InsideTracker is a personalized nutrition platform that analyzes blood and DNA samples to help individuals understand and improve their health
• InsideTracker can be accessed at a discounted rate by using the code "Huberman" at checkout
• Emotions are universal and facial expressions around emotions are universal
• There are pathways in the brain and body that support certain neurochemicals that give us certain emotions
• The discussion of emotions has a long history, including the idea that emotions are universal and facial expressions around emotions are universal
• The push and pull of attraction and aversion is a fundamental aspect of emotions
• There are primitive and higher order emotional systems in the brain
• The primitive emotional system is involved in rapid emotional responses and operates outside of conscious awareness
• The higher order emotional system is involved in more complex emotional responses and operates within conscious awareness
• The primitive emotional system can be influenced by the higher order emotional system
• There are several tools that can be used to control emotions, including relaxation techniques, cognitive reframing, and mindfulness
• These tools are grounded in scientific data and can be used to shift from negative to positive emotions or from anxiety to calmness.
• The vagus nerve is important for the brain-body connection and can affect mood and wellbeing
• "Stimulating the vagus" is a poor way to think about the vagus, as it can sense contaminants in the body and respond accordingly
• The polyvagal theory acknowledges that the vagus has many branches, but its relationship to psychology is not well understood
• The vagus senses many things, including the fullness and acidity of the gut, and can move organs such as the heart and lungs
• The sympathetic and parasympathetic nervous systems can both affect the vagus, and they have opposing effects on the body
• The sympathetic nervous system activates the "fight or flight" response, while the parasympathetic nervous system promotes relaxation and rest
• Activating the parasympathetic nervous system can have positive effects on the body, such as lowering blood pressure and heart rate.
• Dopamine is the molecule of desire and motivation
• L-tyrosine is an amino acid that can help with dopamine synthesis
• Dopamine neurons in the brain are involved in motivation and decision making
• Some people have too little dopamine, leading to conditions like Parkinson's disease which affects movement, motivation, and mood
• L-DOPA is a prescription drug used to increase dopamine levels in people with Parkinson's disease
• High expectations can lead to disappointment if the event does not exceed or match the expectation
• Amino acid sensors in the gut detect the presence and types of amino acids present in food
• Serotonin is involved in mood and has receptors in the gut, but is produced in the brain.
• Sugar can impact the body and brain's dopamine system at a subconscious level
• Serotonin is a neuromodulator that helps regulate mood and emotions
• The majority of serotonin that impacts mood is produced in the brain, not the gut
• Selective serotonin reuptake inhibitors (SSRIs) can be effective in treating depression and other disorders, but may have side effects
• The vagus nerve plays a role in regulating serotonin and has an impact on the immune system, heart rate, and digestion
• The gut microbiome can influence the production and regulation of serotonin
• Gut bacteria can produce neurotransmitters and other substances that impact the brain and body
• Exercise and other physical activities can influence the production of neurotransmitters and benefit mental health.
• The speaker discusses the effects of serotonin and how it can be obtained through foods or supplements
• The website examine.com is a helpful resource for information on compounds and their effects
• Mucuna pruriens is a bean with serotonin on its surface and L-DOPA inside, which can promote dopamine release
• 5-HTP is a supplement that may decrease appetite and increase cortisol, but should not be taken chronically without consulting a doctor
• GABA is a neurotransmitter that promotes relaxation and can be taken as a supplement, but its effects may be short-lived and it should not be taken with alcohol or other sedatives
• The speaker advises caution when taking supplements and emphasizes the importance of consulting a doctor before starting any new regimen.
• EPA is a fatty acid found in fish oil that may improve mood and reduce inflammation
• EPA has been shown to be at least as effective as certain SSRI antidepressants in relieving depression and anxiety
• Heart rate variability, which is regulated by the autonomic nervous system, may be improved by EPA intake and can have positive effects on mood and depression
• The gut-brain axis, or the communication between the gut and the brain, may be improved by EPA intake
• There is some controversy around the cardiovascular effects of EPA, with some studies suggesting positive effects and others suggesting no effect or negative effects
• It is important to discuss the use of EPA or other supplements with a doctor or healthcare professional before starting use.
• Omega-3s can be found in fish oil, krill oil, chia seeds, and flax seeds
• Omega-3s can also be found in meats from animals that have grazed on grasses with high levels of omega-3s
• Fish oil brands should be checked for contamination such as mercury
• L-carnitine is found in meat, particularly beef, and can also be found in non-meat sources
• L-carnitine has been shown to be effective in treating depression and improving sperm and ovary quality, as well as possibly helping with autism, fibromyalgia, and migraines
• SAM-e is a naturally occurring compound in the body and has been shown to be effective in treating depression
• 5-HTP is a precursor to serotonin and can be effective in treating depression and anxiety
• Inositol is a carbohydrate and has been shown to be effective in treating anxiety and depression
• Theanine is an amino acid found in tea and has been shown to be effective in reducing anxiety and improving sleep.
• Acetylcarnitine may reduce the symptoms of migraines, according to a randomized controlled trial with 133 participants
• The gut microbiome and gut-brain axis are interconnected and there are many misconceptions about their relationship
• The gut microbiome is made up of microorganisms that live in the digestive tract and exploit the host to proliferate
• The gut microbiome can impact digestion, immune system, and mental health
• The gut microbiome can be influenced by diet and other factors
• The gut microbiome may have a role in various health conditions, but more research is needed to understand the mechanisms and determine the best interventions.
• Fermented foods can improve symptoms of certain psychiatric illnesses and conditions on the autism spectrum
• Artificial sweeteners can disrupt the gut microbiome, with negative effects being more pronounced with saccharin
• Different diets can affect the gut microbiome, with processed foods and a high sugar diet having negative effects
• Individual differences in the gut microbiome can affect how someone responds to a particular diet
• Probiotics and prebiotics can improve the gut microbiome
• Fecal microbiota transplantation is a treatment for certain gastrointestinal disorders
• The gut microbiome can be influenced by the types of foods ingested
• The gut microbiome is highly individual
• Fermented foods support the gut microbiome and should be consumed at least two servings per day
• Supplementation at high levels can lead to brain fog
• Other factors such as exercise, social well-being, and connection also impact the gut microbiome
• Fasting depletes the gut microbiome, which can lead to a decrease in ability to digest and assimilate nutrients
• Mindset can affect how the body responds to food, with positive thoughts leading to improved physical responses
• The gut microbiome can affect mental health and cognition
• The gut microbiome can be influenced by the mother's diet during pregnancy and breastfeeding
• The gut microbiome can be influenced by antibiotics and other medications
• The gut microbiome can be influenced by environmental factors such as pollution and stress.
• The mind and body are interconnected and have a profound effect on each other
• Beliefs about substances, foods, and nutrients can impact the effects they have on the body
• It is important to be informed about the effects of substances and practices on the body, rather than simply believing what one wants to believe
• The podcast has received a positive response and listeners are encouraged to subscribe and leave a review
• Patreon account and sponsors can be used to support the podcast
• Thorne is a recommended supplement brand due to their high levels of product purity and accuracy in labeling