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

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00:00:00 - 01:00:00

In this podcast, the Huberman Lab discusses how foods and nutrients can affect our moods by regulating hormones, neurotransmitters, and other bodily systems. They mention specific nutrients like omega-3 fatty acids and L-tyrosine that can have positive effects on mood, and 5-HTP which can have negative effects. They emphasize the importance of mindfulness around meals and choosing foods that will promote positive feelings.

00:00:00 The Huberman Lab Podcast is a weekly podcast about science and how it can be used to improve everyday life. Today's podcast is sponsored by Theragun and InsideTracker, both of which provide personalized nutrition information. The Huberman Lab Podcast also sponsors Athletic Greens, an all-in-one vitamin mineral probiotic drink. Athletic Greens is especially beneficial because it provides probiotics, vitamins, and minerals all in one drink.
00:05:00 Today's podcast discusses how foods and nutrients control our moods, with a particular focus on the brain-body relationship and how certain nutrients can impact emotions. There is a lot of scientific data to support this, with links to several studies. The goal of the podcast is to provide listeners with understanding of how moods and emotions arise, the different pathways in the brain and body that contribute to them, and tools they can use to improve their moods.
00:10:00 The vagus nerve is a nerve pathway that sends sensory and motor information to the brain, and it is incredibly important for controlling emotions. Polyvagal theory, which was popularized by Stephen Porges, is an interesting theory that holds up to some science, while other aspects of it do not. I am going to discuss all of this today.
00:15:00 The vagus nerve helps control mood by sensing how full and empty the stomach is, how acidic the stomach is, how fast the heart is beating, and the status of the immune system. The polyvagal theory of the vagus is that it has many branches, but it is not always accurate in mapping to real physiology. Today, Huberman Lab researchers are working to clean up the way the polyvagal theory is discussed by providing a simplified explanation of how it works.
00:20:00 The Huberman Lab discusses how foods and nutrients control our moods by activating neurons in the brain that send signals to the hypothalamus. These signals activate the locus coeruleus, which in turn releases norepinephrine and adrenaline. This heightened state of alertness can be anxiety-producing for some, but it is also an essential part of the digestive process.
00:25:00 The hypothalamus is responsible for regulating hunger and sugar cravings. When we approach food, the locus coeruleus activates the lateral hypothalamus, which inhibits feeding and makes us feel anxious. This heightened stress leads to difficulty accessing satisfying meals, and the calming and satiating mechanisms that should kick in are inhibited. Mindfulness around meals can help reduce anxiety and improve digestion. People who eat based on gut feeling instead of conscious perception of taste or nutrients often struggle with reward prediction error, or the expectation of negative events leading to negative feelings. By anticipating and preparing for positive experiences, people can better manage their emotions and enjoy a meal.
00:30:00 In this podcast, Huberman discusses how foods and nutrients control mood by regulating dopamine levels. He also mentions that some people may have a deficiency of dopamine and need to take L-DOPA to increase dopamine levels.
00:35:00 L-tyrosine is found in foods and can increase dopamine levels, leading to feelings of happiness and well-being. However, chronic ingestion of L-tyrosine can disrupt dopamine pathways, leading to addictive behavior. Wellbutrin is a dopamine and epinephrin-based antidepressant that has a side effect profile of increased mood and alertness.
00:40:00 The Huberman Lab discusses the role of serotonin in mood and mental state, including the important distinction between serotonin in the gut and in the brain. They note that although there are no good at-home tests for serotonin levels, some people adjust serotonin levels by eating carbohydrate-rich foods. 5-HTP supplements can increase serotonin levels, but taking them too close to the time when the serotonin is being produced can have negative consequences.
00:45:00 This video discusses the effects of foods and nutrients on mood, with particular focus on serotonin. 5-HTP is a supplement that has been shown to have appetite-suppressing and cortisol-increasing effects, and L-tyrosine is another supplement that has been shown to increase dopamine levels. Foods are not just food, and they can also have chemical effects on mood.
00:50:00 The Huberman Lab discusses how foods and nutrients control our moods by affecting hormones, sperm motility, testosterone, and subjective wellbeing. The book "How Emotions Are Made" by Lisa Feldman Barrett discusses the psychology and biology of emotions.
00:55:00 The Huberman Lab discusses how foods and nutrients control our moods, with particular emphasis on the omega-3 to omega-6 fatty acid ratio and the effects of EPA on depression. They provide a study linking EPA supplementation to an antidepressant effect in humans.

01:00:00 - 01:40:00

The Huberman Lab's podcast discusses how foods and nutrients control our moods, with a particular focus on omega-3s and omega-6s. It is recommended to consume fish oil to get a high omega-3 to omega-6 ratio, and L-carnitine is a molecule found in meat that has been shown to reduce the symptoms of depression. The gut microbiome plays an important role in mood and nutrition, and processed foods can damage this microbiome. Some people experience positive shifts in mood and affect after transitioning to a vegan or keto diet, while others feel worse.

01:00:00 This video discusses the effects of omega-3s on mood and depression, and the benefits of consuming a high omega-6 to omega-3 ratio. It mentions that people who eat a diet low in omega-3s are more likely to be non-responders to antidepressants, and that increasing the amount of EPA in the diet shifts the omega-3 to omega-6 ratio and reduces inflammation. The heart effects of omega-3s are also discussed.
01:05:00 The Huberman Lab's podcast discusses how foods and nutrients control our moods, with particular attention to omega-3s and omega-6s. Fish oil is a particularly important source of these nutrients, and while it is possible to get omega-3s from meats, it is recommended to purchase the oil first to make sure it is not contaminated. There are many other compounds that are also potentially helpful for mood elevation, including psychedelics and supplements like chia and flax seeds. While not everyone may want to take fish oil, those that do should make sure to purchase a quality brand and to be mindful of mercury contamination.
01:10:00 L-carnitine is a molecule found in meat and in beef in particular, and it has a number of effects on depression, including reducing symptoms in people who are already experiencing depressive symptoms. It has also been shown to increase the quality of sperm and to reduce symptoms in people with autism.
01:15:00 The gut-brain axis refers to the relationship between the gut microbiota and the vagus nerve. The gut microbiome has been linked to mood disorders, including anxiety and depression, and L-carnitine has been shown to be effective in reducing the symptoms of migraine.
01:20:00 The gut microbiome has been shown to impact mood in a number of ways, with some effects being good and some being bad. Probiotics are not always necessary and increasing the amount of probiotics beyond a certain point can lead to brain fog. Foods that are fermented are a good source of gut microbiota, and there are many ways to consume fermented foods.
01:25:00 The gut microbiome plays an important role in mood and nutrition, and processed foods can damage this microbiome. Some people experience positive shifts in mood and affect after transitioning to a vegan or keto diet, while others feel worse.
01:30:00 The Huberman Lab's podcast discussed the role of food and nutrients in controlling moods and the impact of fasting on the gut microbiome. There are pros and cons to fasting, and it's important to talk with a doctor before beginning any fasting regimen.
01:35:00 This research demonstrates that our beliefs about food and nutrients can impact our mood and physical health. This is referred to as the "placebo effect," which goes beyond just belief. These effects are based on subjective feelings, not on what we know objectively.
01:40:00 The mind and body are in a fascinating interplay, and today's podcast discussed how things we eat and take into our bodies (such as supplements) can impact our moods. Some of the mechanisms at work include the impact on our microbiota, our serotonin levels, and our core physiology. If you're finding benefits from the information in this podcast and from the tools mentioned, please share it with others. You can also support the podcast by subscribing to the YouTube channel, listening to the podcast on Apple Music and Spotify, and leaving a review on YouTube. Lastly, if you're interested in learning more about supplements I take, you can go to thorne.com/u/huberman and see which ones I'm taking.