How Foods and Nutrients Control Our Moods

A phenomenon where the actual dopamine release from an event (like a meal) is compared to the expected dopamine release, influencing future desire for that event.

An inflammatory cytokine whose elevated levels can indicate inflammation and are reduced by a higher omega-3 to omega-6 ratio.

The variation in time between heartbeats, used as a marker for autonomic nervous system tone; increasing it through EPA supplementation has been shown to improve symptoms of depression.

A deep brain area that controls feeding but also inhibits it, activated by the locus coeruleus during the approach to food.

A theory popularized by Stephen Porges that suggests different branches of the vagus nerve are involved in various emotional and physiological states, though some psychological mappings are not aligned with physiology.

A chronic condition causing widespread pain, for which L-carnitine has been shown to reduce symptoms.

A common artificial sweetener (NutraSweet) mentioned as being distinct from saccharin regarding gut microbiome effects.

A mutation that can cause increased blood clotting, requiring caution when considering fish oil supplementation.

An area in the brainstem that releases norepinephrine (adrenaline), contributing to alertness and anxiety, particularly as one approaches food.

Severe headaches, the frequency of which L-carnitine has been shown to reduce in a randomized controlled trial.

A cranial nerve connecting the brain and body, regulating emotional states by transmitting sensory and motor information from organs like the gut, heart, lungs, and immune system.

An inflammatory cytokine whose elevated levels can indicate inflammation and are reduced by a higher omega-3 to omega-6 ratio.

A common artificial sweetener mentioned as being distinct from saccharin regarding gut microbiome effects.

A hormone involved in milk letdown, feelings of peace, and generally antagonistic to sexual desire in both men and women; reduced by things like Mucuna pruriens.

An area in the brain where neurons that make serotonin reside, controlling feelings of satiation, happiness, and calmness.

The community of microorganisms living in the gut, which can impact mood, digestion, and immune function by changing the gut environment and affecting neurotransmitter signaling to the brain.

A protective barrier around the brain that prevents certain molecules, especially large ones, from entering the brain tissue.

A selective serotonin re-uptake inhibitor (SSRI) released in the late eighties and early nineties, used to treat depression by increasing serotonin levels.

A precursor to dopamine, taken by people with Parkinson's to increase dopamine, and present in Mucuna pruriens.

An antidepressant that activates dopamine and epinephrine, developed to avoid lethargy associated with other antidepressants, but can cause anxiety and sweating.

An SSRI antidepressant (Prozac) that increases serotonin, compared to EPA in a study for reducing depressive symptoms.

A selective serotonin re-uptake inhibitor (SSRI) released in the late eighties and early nineties, used to treat depression by increasing serotonin levels.

A selective serotonin re-uptake inhibitor (SSRI) released in the late eighties and early nineties, used to treat depression by increasing serotonin levels.

A class of antidepressants that work by preventing the re-uptake of serotonin into neurons, leading to elevated serotonin levels.

A peptide hormone that increases with hunger, and whose levels can be blunted by subjective beliefs about food content (e.g., believing a milkshake is high calorie even if it's not).

A vitamin important for immune system and metabolic support, offered as a year's supply with Athletic Greens.

A velvet bean containing L-DOPA, a precursor to dopamine, available over-the-counter and known to increase dopamine, improve sperm quality, reduce prolactin, and enhance subjective well-being. Huberman experienced a severe crash from it.

A molecule found prevalently in meat (especially beef), acetylated into a form (acetylcarnitine) that crosses the blood-brain barrier. It has emerging impressive effects on depression, pregnancy rates, sperm quality, PCOS, migraine symptoms, and alcohol dependence.

An omega-3 fatty acid, a thousand milligrams per day of which was found as effective as Prozac in reducing depressive symptoms and can synergize with antidepressants.

A specific artificial sweetener shown in a Nature study to disrupt the gut microbiome negatively by promoting unfavorable bacteria, rather than killing the microbiome.

Foods rich in tryptophan, like white meat (e.g., turkey) and starchy carbohydrates, promote serotonin release and can be ingested for sleep support.

A natural sweetener chemically distinct from saccharin, likely with fewer negative effects on the gut microbiome.

Another source of omega-3s, which Huberman personally did not react well to.

An amino acid precursor to dopamine, found in meats, nuts, and some plant-based foods, and available as a supplement to increase dopamine levels.

Essential fatty acids, particularly EPA, that can profoundly affect depression and mood, found in fish oil, flax seeds, hemp seeds, and chia seeds.

A natural sweetener chemically distinct from saccharin, likely with fewer negative effects on the gut microbiome.

A supplement that can increase serotonin levels, but chronic use may disrupt endogenous serotonin production and can cause intense sleep disturbances.

Popularized the Polyvagal theory, which acknowledges the vagus nerve's many branches, though some aspects are not in agreement with modern anatomy.

Famous boxer who developed Parkinson's Disease later in his life, experiencing challenges in speaking.

A colleague at Stanford who conducts remarkable experiments on mindset and how beliefs impact physiology, demonstrating effects beyond placebo.

A colleague of Andrew Huberman at Stanford and an expert in the gut microbiome.

Actor known for having Parkinson's disease.

Host of the Huberman Lab Podcast and Professor of Neurobiology and Ophthalmology at Stanford School of Medicine.

A great boxing trainer who has Parkinson's disease.

A world expert in emotions at Northeastern University, known for her work on the psychology and subjectivity of emotions.

A supplement company partnered with the podcast, known for high stringency and rigor in product manufacturing, used by Mayo Clinic and major sports teams.

A free online resource with links to PubMed studies and health warnings about the effects of various compounds and supplements.

An all-in-one vitamin, mineral, and probiotic drink that Huberman has been using since 2012.

A platform mentioned for supporting the podcast at various levels.

A personalized nutrition platform that analyzes blood and DNA data to help individuals understand their body and health goals.

A book by Lisa Feldman Barrett offering insights into the psychology and biology of emotions.

A book recommended for learning more about dopamine, reward prediction error, and dopamine's role in emotional and motivational life.

An excellent scientific journal that published a paper showing processed foods lead to over-consumption and weight gain.

One of the top scientific journals where a study on saccharin's disruption of the gut microbiome was published.

A hormonal disorder in women, symptoms of which appear to be positively affected by L-carnitine supplementation.

A condition associated with deficits in movement, depression, blunting of motivation, and depletion of dopamine neurons in the brain.

A handheld percussive therapy device for muscle tension relief, which Huberman uses almost daily.