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Weekly · Sunday Morning

Five longevity claims.
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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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How Foods and Nutrients Control Our Moods — Whalespan

Content›Video›How Foods and Nutrients Cont…

How Foods and Nutrients Control Our Moods

Andrew Huberman1h 44m · 2021-03-15

Claims Made

187

Claims Supported

139

Support Rate

74%

Support rate

139 of 187 claims supported

139 supported48 partial / not

Claims from this content

152

✓Well SupportedInside Tracker's platform helps users understand blood test data and provides protocols to adjust numbers into ideal ranges.✓Well SupportedProbiotics in Athletic Greens are vital for microbiotic health, which communicates with the brain and immune system to impact immediate and long-term health.✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedInside Tracker analyzes blood and DNA data to provide personalized nutrition, supplementation, and lifestyle recommendations for optimizing health markers.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Ag One (formerly Athletic Greens) is a vitamin, mineral, and probiotic drink that provides foundational nutritional needs.

✓Well SupportedAthletic Greens supports the gut microbiome, which is vital for the immune system, endocrine system, and gut-brain axis, influencing mood and neurotransmitter production.

✓Well SupportedSupplementing with 1,000 milligrams of EPA daily can allow individuals requiring prescription antidepressants to use lower doses of those medications.

✓Well SupportedBeliefs about the caloric content and nature of food can alter hormonal responses, specifically ghrelin levels, after consumption.

◐Partially SupportedPrevious studies on artificial sweeteners and the human microbiome showed little to no effect, possibly due to shorter duration or measurement of only specific bacteria.

✓Well SupportedAndrew Huberman takes Athletic Greens twice a day.

✓Well SupportedIngesting a small amount of glutamine, potentially mixed with full-fat cream, can reduce or eliminate sugar cravings by signaling satiety to gut neurons.

✓Well SupportedL-tyrosine taken at 500-1000mg can increase focus without causing jitteriness or overstimulation.

✓Well SupportedAndrew Huberman takes one to two tablespoons of liquid fish oil daily, aiming for 2 to 3 grams of EPA.

✓Well SupportedL-tyrosine is an amino acid that serves as a precursor for dopamine synthesis.

◐Partially SupportedALA is found in plant sources like chia and flaxseed, while EPA and DHA are found in fatty fish, seafood, and microalgae.

✓Well SupportedIncreasing intake of EPA can reduce inflammation and alleviate symptoms of major depression, with some studies showing relief comparable to SSRIs.

✓Well SupportedThe belief that a milkshake is high-calorie is associated with greater satiety compared to the belief that it is low-calorie, even when the milkshake is identical.

✕Not SupportedExcessive intake of certain probiotics, such as Lactobacillus, can lead to negative effects like brain fog and general malaise.

✓Well SupportedAndrew Huberman partners with Thorne supplements due to their high standards for ingredient quality and precise amounts.

✓Well SupportedPost-ingestive events in the stomach and below conscious detection drive the seeking of sweet-tasting things and foods that increase blood glucose, independent of taste.

✓Well SupportedExamine.com provides links to studies, discusses specific compounds, their magnitude of effect, and human study data.

✓Well SupportedHeightened stress and anxiety upon approaching food can inhibit feeding and prevent a 'rest and digest' state.

✓Well SupportedThe vagus nerve aggregates information from the gut, heart, and breathing to control emotions and send it to the brain.

✓Well SupportedRegular daily ingestion of various fermented foods is recommended to reduce inflammatory markers, improve autoimmune function, and adjust gut chemistry.

✓Well SupportedL-tyrosine is a supplement that can help replenish dopamine and acts as a milder alternative to Mucuna pruriens.

✕Not SupportedConsuming substances that increase dopamine, like Macuna Pruriens, can lead to a subsequent 'crash' or reduction in baseline dopamine levels.

✕Not SupportedThe artificial sweetener saccharin can disrupt the gut microbiome in detrimental ways, increasing inflammatory cytokines.

◐Partially SupportedSSRIs can be effective for treating depression and some other clinical disorders, but they do not work for everyone and can cause side effects like blunted affect.

◐Partially SupportedFasting may disrupt certain gut microbiota, but a compensatory proliferation of healthy gut microbiota may occur after eating post-fast.

✓Well SupportedOmega-3 fatty acids can be obtained from food sources such as fatty fish, salmon roe, and fatty meats from grass-fed animals.

✓Well SupportedDopamine's primary role is motivation and desire to pursue more in order to reduce future pain, rather than solely about pleasure.

✓Well SupportedMaintaining a correct omega-3 to omega-6 ratio is beneficial for mood, gut microbiome health, and appetite regulation.

✓Well SupportedAndrew Huberman consumes a high-protein, moderate-fat, low-carb meal at lunch to favor dopamine, acetylcholine, and epinephrine production for alertness.

✓Well SupportedCarbohydrate-rich foods can induce a 'blissed out' state.

✓Well SupportedThe vagus nerve senses sugars, fats, and contaminants in the gut, sending information to the brain that regulates appetite and desire to eat more.

✕Not SupportedSupplementing with serotonin precursors like 5-HTP or tryptophan in the evening can disrupt sleep architecture.

◐Partially SupportedL-carnitine shows promising data for improving egg and sperm quality and fertility in both women and men.

◐Partially SupportedSSRIs prevent serotonin reuptake from the synapse, increasing its availability between neurons.

✓Well SupportedL-carnitine is most prevalent in meat, particularly beef, but is also available from non-meat sources.

◐Partially SupportedDietary L-tyrosine supports healthy dopamine production.

◐Partially SupportedThe vagus nerve carries specific information about bodily states like heart condition, gut status, and nutritional state to the brain.

✓Well SupportedAdequate gut serotonin production is necessary to maintain brain serotonin levels, impacting mood.

◐Partially SupportedHidden sugars in savory foods can trigger cravings for those foods.

◐Partially SupportedFoods rich in L-tyrosine can cause a significant dopamine release, leading to cravings for that food.

◐Partially SupportedMucuna pruriens, containing nearly 99% L-DOPA, can increase dopamine, alertness, mood, and potentially libido and motivation.

◐Partially SupportedSubconscious circuits can powerfully drive the seeking of sugar, even overriding taste preferences, as demonstrated in animal models and humans.

◐Partially SupportedIngesting fermented foods is a way to support healthy gut microbiota levels without exceeding a threshold that could cause brain fog.

◐Partially SupportedSugar detection in the stomach can drive cravings even without taste or mouth sensation.

◐Partially SupportedWellbutrin (bupropion) is a dopaminergic antidepressant that activates dopamine and epinephrine involved in motivation and alertness.

◐Partially SupportedParkinson's disease involves degeneration of dopamine-containing neurons in the substantia nigra, leading to deficits in smooth movement, motivation, and reward pathways.

✕Not SupportedCocaine and amphetamine cause massive dopamine release and create cravings for the drug.

◐Partially SupportedSerotonin increases activity in neural circuits that promote relaxation and happiness while decreasing activity in circuits driven by motivation, desire, and hunger.

◐Partially SupportedBeliefs about substances and nutrients can profoundly affect their impact.

◐Partially SupportedSerotonin predominantly creates states of contentment, happiness, relaxation, soothing, and relief from pain.

◐Partially SupportedEmotions involve both brain and body biological events and are central to the human experience of life.

◐Partially SupportedTherapeutic interventions like psychedelics require concurrent engagement in foundational healthy behaviors to be effective.

◐Partially SupportedIncreasing EPA intake shifts the omega-3 to omega-6 ratio, lowers inflammation markers, and can enable antidepressants to be effective, even at low doses, by increasing heart rate variability.

◐Partially SupportedThe vagus nerve is a bidirectional pathway between the brain and body, generally associated with calming effects.

◐Partially SupportedSome people following low-fiber diets, such as ketogenic diets, can have anti-inflammatory effects and improve certain microbiota species.

◐Partially SupportedHeart rate variability (HRV) is a key indicator of autonomic nervous system tone and is beneficial for health.

◐Partially SupportedNerves in the gut sense nutrient content of food and signal the brain to influence appetite and taste preferences.

◐Partially SupportedStarchy carbohydrates can inhibit cortisol, potentially through the tryptophan-serotonin pathway.

◐Partially SupportedSubstances metabolized in specific ways can communicate with the brain or cross the blood-brain barrier to influence mood.

◐Partially SupportedL-carnitine has been shown to reduce symptoms of fibromyalgia.

◐Partially SupportedAndrew Huberman uses InsideTracker to adjust his diet and exercise based on biomarker levels.

◐Partially SupportedAcetylated L-carnitine can cross the blood-brain barrier and has effects on the nervous system.

◐Partially SupportedPromoting a gut microbiome that is right for an individual can be influenced by specific food categories.

◐Partially SupportedBeliefs about the health benefits of an activity can positively impact health outcomes.

◐Partially SupportedMucuna pruriens may have a minor effect on sperm quality, potentially related to motility.

◐Partially SupportedReward prediction error occurs when an event's outcome does not meet expectation, leading to reduced dopamine release.

◐Partially SupportedMacuna Pruriens has demonstrated efficacy in reducing Parkinson's disease symptoms due to its l-DOPA content.

✕Not SupportedProcessed foods are detrimental to health.

◐Partially SupportedSome individuals report improved mood from consuming small amounts of fermented foods.

✓Well SupportedFasting increases the alpha diversity of the gut microbiome in the short term.

◐Partially SupportedMacuna Pruriens can reduce prolactin levels.

✕Not SupportedChronic L-tyrosine ingestion can disrupt dopamine pathways.

✓Well SupportedChewing food more can improve digestion.

◐Partially SupportedThe healthfulness of emotions depends on context.

◐Partially SupportedThere are no reliable at-home blood tests for serotonin and dopamine levels that are as rigorous as hormone or metabolic factor measurements.

◐Partially SupportedSome gut microorganisms promote mucosal linings that improve alertness, bolster the immune system, and make individuals feel better.

✕Not SupportedExcessive sugar consumption disrupts dopamine systems, contributing to the obesity crisis and potentially impacting mood and behavior.

◐Partially SupportedIn animal models of learned helplessness, increasing the omega-3 to omega-6 ratio led to less learned helplessness.

◐Partially SupportedThe mucosal lining of the digestive tract influences digestion rate and quality, as well as immune system function.

◐Partially SupportedIndividuals with bleeding disorders, Factor V Leiden mutations, or those taking birth control should consult a doctor before taking fish oil.

◐Partially SupportedHealthy gut microbiota can improve symptoms of certain psychiatric illnesses and conditions on the autism spectrum.

◐Partially SupportedAlleviating depression, improving mood, or enhancing sleep is a result of a combination of factors, not a single intervention.

◐Partially SupportedThe vagus nerve is crucial for governing the brain-body connection and steering mood and wellbeing.

◐Partially SupportedEmotion regulation tools can shift feelings from depressed to happier or anxious to calmer.

◐Partially SupportedCertain bodily events influence brain function and the release of chemicals that contribute to emotions.

◐Partially SupportedSerotonin levels in the brain are impacted by events occurring in the gut.

◐Partially SupportedL-carnitine has demonstrated effects on depression and was previously promoted for weight loss.

◐Partially SupportedThe microbiome contains both beneficial and harmful microbes that affect immunity and well-being.

◐Partially SupportedSome gut bacteria bias the gut environment to be more acidic or basic to facilitate their replication.

◐Partially SupportedThe enteric nervous system contributes to individual food preferences and reactions based on early-life nervous system wiring.

◐Partially SupportedA healthy gut microbiome benefits mood, digestion, and immune function.

◐Partially SupportedThe blood-brain barrier and blood-gonadal barrier protect the brain, neurons, ovaries, and testes due to their critical importance and limited regenerative capacity.

◐Partially SupportedWellbutrin's side effect profile includes increased anxiety, sweating, and pupil dilation.

◐Partially SupportedInfections can start in the mouth and throat and migrate to the head or gut.

◐Partially SupportedTheragun is a handheld percussive therapy device that releases deep muscle tension.

◐Partially SupportedL-carnitine appears to have notable effects in reducing depressive symptoms.

◐Partially SupportedThe omega-3 to omega-6 fatty acid ratio has a profound effect on depression and mood.

◐Partially SupportedBehaviors such as rubbing one's face, specific breathing patterns, or warm baths can stimulate the vagus nerve.

◐Partially SupportedGut microorganisms are adaptive and create environments that facilitate their proliferation, rather than existing to help humans.

◐Partially SupportedThe digestive tract and airways are essentially one long tube, starting from the mouth/nose and ending at the other end.

◐Partially SupportedLearning mechanisms, even if heard multiple times, can embed into one's understanding of a topic.

◐Partially SupportedPolyvagal theory acknowledges that the vagus nerve has multiple branches.

◐Partially SupportedThe vagus nerve is a pathway for sensory information from organs to the brain and motor information from the brain to the body.

◐Partially SupportedGut microbes impact neurotransmitters and gut neurons, which signal to the brain and can affect dopamine and serotonin levels.

◐Partially SupportedThe heart and immune system communicate their status to the brain.

◐Partially SupportedSensors in the gut can detect the presence and acidity of food, and this information is communicated to the brain.

◐Partially SupportedIngesting macronutrients and micronutrients can impact brain chemicals influencing mood and alertness.

◐Partially SupportedExpectations of a food's quality can influence dopamine release and satisfaction.

✕Not SupportedProcessed foods promote over-consumption of calories and weight gain, potentially beyond what can be explained by calorie intake alone.

◐Partially SupportedTransitioning to a more plant-based diet with increased fiber can cause significant shifts in the gut microbiome with variable effects on how individuals feel.

◐Partially SupportedIndividual responses to diets are highly individual and likely influenced by genetic makeup and early-life nervous system adaptation.

◐Partially SupportedThe ketogenic diet can have positive effects for some individuals.

◐Partially SupportedAndrew Huberman has used Theragun almost daily since 2017 to release muscle tension and improve tissue quality.

◐Partially SupportedDopamine is synthesized from dietary amino acids, and the neurons responsible for motivation and desire reside in the brain.

◐Partially SupportedAmino acids are building blocks for muscle and bodily repair and are precursors for neurochemicals in the brain.

◐Partially SupportedHumans tend to eat until their brain perceives adequate amino acid intake, rather than just until their stomach is full.

◐Partially SupportedThe omega-3 to omega-6 ratio is profoundly important.

◐Partially SupportedRegulating food intake dosages, amounts, and timing can quantitatively manage mood.

◐Partially SupportedSugar, fats, and amino acids act as accelerators for appetite, signaling nutrient density and supporting survival.

◐Partially SupportedDiet significantly impacts neurochemical production, influencing the gut-brain-body relationship.

◐Partially SupportedConsuming excessive fluids during meals can negatively impact digestion.

◐Partially SupportedWhen choosing fish oil, select brands that emphasize decontamination processes to minimize mercury and other contaminants.

◐Partially SupportedFish oil (EPA) is supposed to reduce inflammation and has effects on mood that are profound.

◐Partially SupportedA taste test of chewing a fish oil gel tablet can indicate if the product is rancid.

◐Partially SupportedA daily intake of 1000mg of fish oil is beneficial for well-being.

◐Partially SupportedDepletion of the gut microbiome during long fasts can impair digestion and nutrient assimilation upon refeeding.

◐Partially SupportedCompounds like L-carnitine are powerful and carry risks for certain individuals, requiring personal assessment.

◐Partially SupportedMindfulness around meals and avoiding eating when stressed are recommended for managing pre-meal anxiety and improving digestion.

◐Partially SupportedAcetyl-L-carnitine, taken at 500mg daily for 12 weeks, significantly reduced the number of migraine attacks per month in participants with frequent migraines.

◐Partially SupportedL-carnitine has been used to treat alcohol dependence and may help ease cravings and withdrawal for drugs of abuse.

◐Partially Supported5-HTP appears to increase cortisol, though reported as a minor effect.

◐Partially SupportedExercise and social well-being can impact the gut microbiome.

◐Partially SupportedThe microbiota in the digestive tract vary along its length.

◐Partially SupportedThe nervous system adapts early in life to environmental conditions to guide behavior towards beneficial stimuli and away from harmful ones.

◐Partially SupportedDopamine release is triggered by surprise and positive anticipation, and is inhibited by unmet expectations.

◐Partially SupportedThe brain's function is influenced by bodily processes like gut health and heart rate variability.

◐Partially SupportedElevated serotonin levels promote feelings of comfort and contentment, contrasting with dopamine and epinephrine.

◐Partially SupportedOptimal mental health and mood require a combination of sleep, exercise, social connection, and nutrition.

◐Partially SupportedAcute increases in dopamine can lead to motivation and positive feelings.

◐Partially SupportedKrill oil is an alternative source of omega-3s, but can cause adverse effects like skin itching.

◐Partially SupportedHigh-level supplementation can cause brain fog.

✕Not SupportedMost of the current discussion surrounding the gut microbiome is either false or partially false.

✕Not SupportedStimulating the vagus nerve broadly can signal contaminants to the brain, leading to fever.

◐Partially SupportedA high omega-6 to omega-3 ratio is associated with elevated inflammatory cytokines and non-response to antidepressants.

◐Partially Supported5-HTP can cause a notable decrease in appetite, which is associated with a decrease in body weight.

◐Partially SupportedBelief effects require the subject to be naive to specific mechanistic information to work.

◐Partially SupportedAttraction to stimuli involves a postural leaning in and increased inhalation, while aversion involves leaning back or cringing.

◐Partially SupportedIncreasing dopamine signaling through behaviors and proper food choices is recommended for individuals experiencing passivity and lack of motivation.