How Foods & Nutrients Control Our Moods

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 Learn more
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