Protocols
Science-based tools and supplements that push the needle.
Source
We recommend using this distillation as a supplemental resource to the source material.
Full Notes
Emotions and the Brain-Body Relationship
- Emotions arise from both the brain and the body
- No agreement on what is a good or bad emotion
- Emotions involve biological and chemical events within the body
Food and Nutrition’s Impact on Emotions
- Ingesting certain nutrients (macronutrients and micronutrients) can impact the chemicals in our brain that give rise to emotions
- Scientific studies have explored how the brain and body interact to support certain neurochemicals that give us feelings of happiness, sadness, alertness, etc.
Darwin’s Theory on Emotions
- Emotions are universal, and some facial expressions are universal
- Two most robust examples:
- Attraction: leaning in, inhaling air, bringing in more of the chemical substance
- Aversion: leaning back, looking away, cringing face, avoiding inhaling chemicals
Push-Pull of Attraction and Aversion
- Foundation of any discussion about emotion
- Works for many different circumstances and brain circuits
- Go circuits: emphasize action
- No-go circuits: deemphasize action and prevent action
- Aversion and attraction are push-pull emotions
- Attraction: delight, happiness, excitement
- Aversion: disgust, avoidance
- Actions in the nervous system involve motor behaviors and muscle contractions
- Some attractions and aversions are innate or hardwired
- Bitter compounds associated with poisons, leading to aversion
- Sweet or savory tastes lead to attraction
The Vagus Nerve
- Connects the brain and body, regulating emotional states
- Polyvagal theory by Stephen Porges
- Acknowledges the many branches of the vagus nerve
- Dorsal vagus involved in alertness and activation
- Ventral pathway involved in empathic behaviors
- Sensory information from organs sent to the brain
- Gut, heart, lungs, and immune system
- Motor information from the brain sent to the body
- Vagus nerve can be activated in specific ways to improve mood and well-being
Understanding the Vagus Nerve
- Sensory information from various organs sent to the brain
- Gut: fullness, acidity
- Heart: heart rate
- Lungs: lung capacity
- Immune system: presence of bacteria or contaminants
- Motor information from the brain sent to the body
- Vagus nerve analyzes features within the body and informs the brain
Sugar and the Vagus Nerve
- Sweet foods generally taste good and are attractive
- Neurons in the stomach sense the presence of sugary foods independent of taste
- Sends information to the brain via the vagus nerve
- Releases dopamine, creating a craving for more sugar
- Experiments show that people crave sugar even when they can’t taste it
- Due to sensors in the gut that detect sugar
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Gut feelings can be chemical gut feelings driven by specific neurons detecting features in the body
Sugars, Food Cravings, and the Brain -
Attraction to certain foods comes from information sent to the brain from the body
- Hidden sugars in foods can cause cravings without knowing why
- Reframe the way we think about hidden sugars in foods
Anxiety and Alertness Around Food
- Anxiety associated with approaching food
- Continuum of alertness vs. calmness
- Lateral hypothalamus in the brain inhibits feeding
- Locus ceruleus releases norepinephrine, creating alertness
- Stress and anxiety around mealtime is normal
Digestion and Nutrient Sensing
- Digestion starts in the mouth
- Vagus nerve senses what’s in the gut and sends information to the brain
- People eat until the brain perceives adequate intake of amino acids
Amino Acids and Neurochemicals
- Amino acids are building blocks for muscle and neurochemicals in the brain
- Dopamine is a molecule that makes you feel good and is released within the brain
- Dopamine release is caused by surprise, excitement, and events that turn out well
- Reward prediction error: when expectations are not met, dopamine release is less
Dopamine and Desire
- Dopamine is the molecule of desire, wanting, and motivation
- Amino acid sensors in the gut detect how many and which amino acids are present
- L‑tyrosine is a precursor to dopamine and is found in various foods
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Misconception that most serotonin and dopamine are in the gut, affecting mood
Dopamine and the Brain-Body Connection -
Dopamine neurons reside in the brain
- Some people make too little dopamine
- Parkinson’s patients need prescription dopamine (LDPA)
- Parkinson’s is associated with deficits in movement, mood, and motivation
- Examples: Mohammed Ali, Michael J. Fox, Freddie Roach
- Dietary L‑tyrosine supports healthy production of dopamine
- Can be ingested through foods or supplementation
- Overconsumption can lead to a crash and brain fog
- People with preexisting hyperdopaminergic conditions should avoid L‑tyrosine
- Drugs that increase L‑tyrosine and dopamine can have addictive properties
- Examples: methamphetamine, cocaine
Dopaminergic Antidepressants
- Wellbutrin (generic name: bupropion) activates dopamine and epinephrine
- Involved in motivation, alertness, and effort
- Side effects: anxiety, sweating, pupil dilation, effects on epilepsy patients
- Used for smoking cessation
The Vagus Nerve and the Brain-Body Connection
- Vagus nerve collects information about breathing, heart rate, gut, etc.
- Sends information to the brain for decision making
- Foods rich in L‑tyrosine elevate mood and motivation
- Hidden sugars can disrupt dopamine systems
Serotonin and the Brain-Body Connection
- More than 90% of serotonin is in the gut
- Most serotonin that impacts mood is in the brain’s Raffe nucleus
- Serotonin makes us feel comfortable and content
- Antidepressants like Prozac, Zoloft, and Paxil are selective serotonin reuptake inhibitors (SSRIs)
- Prevent reuptake of serotonin, leading to elevated serotonin levels
- Can be useful for depression and other clinical disorders
- Side effects: blunting affect, reduced appetite, reduced sex drive
Serotonin in the Gut and Brain
- Serotonin in the gut impacts serotonin in the brain
- Carbohydrate-rich foods can increase serotonin levels
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No reliable at-home tests for serotonin and dopamine levels currently available
Foods, Dopamine, and Serotonin -
High protein, moderate fat, low carb meals promote dopamine, acetylcholine, and epinephrine production, leading to alertness
- Foods containing tryptophan promote serotonin release, helping with sleep and relaxation
- Examples: white meat, turkey, starchy carbohydrates
- 5‑HTP supplements can increase serotonin, but may disrupt natural production and sleep patterns
- Amino acids in food are precursors to neuromodulators, affecting alertness, calmness, happiness, and well-being
Supplements and Their Effects
- 5‑HTP: notable decrease in appetite, decrease in body weight, increase in cortisol (minor effect)
- Mucuna pruriens (velvet bean): contains L‑DOPA, precursor to dopamine
- Effects: increase in sperm quality, decrease in symptoms of Parkinson’s disease, increase in subjective well-being, increase in testosterone, reduction in prolactin
Emotions and Context
- Emotions can’t be labeled as good or bad without considering context and cultural factors
- Book recommendation: “How Emotions Are Made” by Lisa Feldman Barrett
Gut-Brain Connection
- Supplements and nutrients are ingested and metabolized, communicating with the brain through the vagus nerve
- Nerves in the gut sense nutrient content and influence mood and cravings
- Blood-brain barrier (BBB) prevents direct access to the brain, requiring ingestion and metabolism of substances to affect mood and emotions
Considerations for Mood Regulation
- Individuals who are anxious and wired may not want to lean on the dopamine-adrenaline pathway any further
- Experimenting with different foods and nutrients can help individuals find the right balance for their mood and well-being
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Always consult with a doctor before trying new supplements or making significant changes to diet
Increasing Dopamine Pathway for Motivation -
Behaviors and proper food choices can help increase dopamine
- Exercise and meditation can improve mood, but are subjective
- Ingesting more L‑tyrosine can increase dopamine production
- Can be ingested through food or supplementation
Omega‑3 and Omega‑6 Fatty Acids and Depression
- Omega‑3 to Omega‑6 fatty acid ratio has a profound effect on depression and mood
- Double-blind placebo-controlled study found:
- Adjusting Omega‑3 to Omega‑6 ratio led to less learned helplessness in animals
- 1000mg of EPA (high in Omega‑3) was as effective as 20mg of fluoxetine (Prozac) in reducing depressive symptoms in humans
- Combination of EPA and fluoxetine had a synergistic effect in lowering depressive symptoms
- EPA can be found in fish oil, flax seeds, hemp seeds, and chia seeds
- 1000mg per day of EPA can be hard to get from food alone
- Side effects of fish oil include fishy breath and potential blood clotting issues
- Consult a doctor before starting supplementation
Heart Rate Variability and Depression
- Heart rate variability (HRV) is important for overall health
- High Omega‑6 to Omega‑3 ratio can lead to elevated inflammatory markers and reduced response to antidepressants
- Increasing Omega‑3 to Omega‑6 ratio can:
- Lower inflammation markers
- Improve response to antidepressants, even at low doses
- Increase heart rate variability
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The gut and autonomic nervous system play a role in the connection between Omega‑3, heart rate variability, and depression
Study on Nutrition and Micronutrients in the Brain -
Our body is a whole system, and the brain is not working in isolation
- The things we ingest can have a profound effect on our mood, sleep, and overall well-being
- No single compound, nutrient, supplement, or drug can completely shift our experience of life without proper behaviors (sleep, exercise, social connection, food, etc.)
Omega‑3 and Omega‑6 Ratios
- Can have robust effects on our feelings of well-being
- 1000 mg per day threshold of fish oil is beneficial
- Alternative sources of Omega-3s: krill oil, chia seeds, flax seeds, grass-fed meats
- Concerns about mercury and other contaminants in fish oil; choose a trusted brand
L‑Carnitine
- Most prevalent in meat, especially beef; also available in non-meat sources
- Acetylated into a form that can cross the blood-brain barrier
- Involved in mitochondrial activation of long-chain fatty acids
- Effects on depression, autism, and alcohol dependence
- Can reduce symptoms of fibromyalgia and migraines
Gut Microbiome, Probiotics, and Prebiotics
- Emerging area of research on the gut-brain relationship
- Potential for discovering more about how the things we ingest impact the chemicals in our brain and the rest of our body
Importance of Personalized Approach
- Compounds and supplements can be powerful but carry risks for certain people
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It’s essential to find out what’s right for you and consult with a healthcare professional before making any changes to your diet or supplement regimen
Vagus Nerve and Gut-Brain Axis -
Vagus nerve connects sensory information from the body to the brain and sends motor information to control motility, gut, heart rate, and immune system
- Gut microbiome discussion often includes misconceptions
- Microorganisms in our gut are adaptive and exploit our bodies to proliferate
- Viruses hijack the genome to make more of themselves
- Microbiota vary along the length of our digestive tract
Body Plan and Digestive Tract
- Our body is a series of tubes, including the brain and digestive tract
- Digestive tract starts with our mouth and ends with our intestines
- Mucosal lining in the digestive tract sets the rate and quality of digestion and impacts the immune system
- Infections often start in the mucosal lining of the mouth
Gut Microbiome and Neurotransmitters
- Gut microbiome impacts neurotransmitters and neurons in the gut, which signal to the brain and affect dopamine and serotonin
- Research is focused on understanding the impact of food on the gut microbiome
- Supporting a healthy gut microbiome is good for mood, digestion, and immune system function
- Probiotics can be beneficial, but more is not always better; brain fog can result from excessive probiotic intake
- Fermented foods are a great source of probiotics
Psychiatric Illnesses and Autism Spectrum
- Healthy gut microbiota can improve symptoms of certain psychiatric illnesses and conditions along the autism spectrum
- Effects are likely due to improved immune system function and conditions in which neurons sense nutrients and convey information to the brain
Artificial Sweeteners and Gut Microbiome
- Study in Nature showed that saccharine can disrupt the gut microbiome, increasing inflammatory cytokines
- Negative effects of artificial sweeteners on the gut microbiome were restricted to saccharine; other sweeteners like aspartame, sucralose, stevia, and monk fruit may have lower or no negative effects
- Saccharine doesn’t kill the microbiome, but shifts it, making the environment more favorable to harmful bacteria
Ketogenic Diet and Gut Microbiome
- Switching to a ketogenic diet can cause a shift in the gut microbiome
- Some people feel better on a ketogenic diet, while others feel worse
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Individual responses to the ketogenic diet can vary
Positive Shifts in Mood and Affect with Diet Changes -
Transition to a more plant-based diet can improve mood and affect
- Enrichment of fiber in plant-based diets creates shifts in the gut microbiome
- Processed foods, whether animal or non-animal based, can lead to overconsumption of calories and weight gain
- Affects the nervous system and gut microbiome
Individual Differences in Diet and Microbiome
- Some people’s microbiome and mucosal lining improve with meat-based diets, while others do better on plant-based diets
- Likely influenced by genetic makeup and early life experiences
- Fermented foods support the microbiome
- Recommended to ingest at least two servings per day
- Supplementation at low levels can be beneficial, but high levels may cause brain fog
Fasting and the Gut Microbiome
- Fasting depletes the gut microbiome
- Longer periods of fasting (1–3 days) have more significant depletion
- Replenishing the microbiome after fasting may lead to higher levels than before
- Gradual transition back to consuming nutrients is recommended
Belief Effects on Physiology
- Study by Alia Crumb at Stanford:
- Two groups given the same milkshake, but one group was told it was low calorie, and the other was told it was high calorie
- High calorie group had a more robust effect on reducing grelin (hunger hormone) levels
- Belief about the content of the shake impacted their physiology
- Another study by Dr. Crumb:
- Hotel workers were divided into two groups and watched a short film
- One group was told their work was important and helped people feel comfortable
- The other group was told their work was good for their health
- Eight weeks later, the group that believed their work was good for their health had lower blood pressure, lost body fat, and reported enjoying their work more
- Beliefs and mindset can impact physiology and overall well-being
- Hotel workers were divided into two groups and watched a short film
Conclusion
- Find the diet that works best for you and supports your gut microbiome
- Consider the impact of fasting on the gut microbiome and transition back to consuming nutrients gradually
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Be aware of the power of belief and mindset on physiology and overall well-being
Belief Effects on Health and Weight Loss -
Belief effects are not about lying to yourself
- Subjects in experiments didn’t have prior knowledge about ghrelin or effects of daily routine on weight loss and blood pressure
- Must be naive to the information for belief effects to work
- Mind and body have a fascinating interplay
- How the body reacts to food and substances impacts the brain and how we feel
- How we feel impacts our body’s reactions at core physiological levels
- Beliefs about substances, foods, and nutrients can have a profound effect on their impact
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