Ep. 13: Bite Back at Stress: Your 9-Nutrient Toolkit for Navigating Stressful Times

Links mentioned in Episode

www.betterwithcarbo.com/2 - The Smart Approach: 5 Questions to ask yourself Before Trying Supplements

  1. Stress, Neurotransmitters, and Inflammation:
    • Overview of the relationship between stress, neurotransmitters (adrenaline, norepinephrine, cortisol), and inflammation.
    • Explanation of how prolonged stress leads to elevated levels of inflammatory cytokines and cortisol, potentially causing health problems
  2. HPA Axis and Cortisol Tolerance:
    • Detailed explanation of the Hypothalamus-Pituitary-Adrenal (HPA) axis and how chronic stress can lead to cortisol tolerance.
    • Emphasis on the role of cortisol in controlling sleep, breaking down glucose, and suppressing the immune system.
  3. CRH and Gut-Brain Axis:
    • Introduction to corticotropin-releasing hormone (CRH) triggered by stress and its impact on gut health.
    • Discussion of how chronic stress can lead to leaky gut and inflammation through CRH.

Main Points: Nutrients to Combat Stress and Inflammation

  1. L-Theanine:
    • Explanation of L-theanine as an amino acid found in tea leaves.
    • Detailing L-theanine's ability to enhance GABA, serotonin, and dopamine production for relaxation.
    • Suggested tea sources and timing for optimal benefits.
  2. Tyrosine:
    • Overview of Tyrosine as an amino acid essential for neurotransmitter production.
    • Emphasis on its significance during periods of high stress.
    • Tyrosine-rich food sources and their incorporation into the diet.
  3. Magnesium:
    • Explanation of magnesium's role in stress management at the cellular level.
    • Highlighting its involvement in regulating the HPA axis and potential depletion during high stress.
    • Magnesium-rich food sources and creative ways to include them in the diet.
  4. Probiotics:
    • Introduction to the gut-brain axis and the bidirectional communication between gut and brain during stress.
    • Importance of probiotics in supporting gut health, reducing inflammation, and improving mood.
    • Probiotic-rich food sources and their incorporation into the diet.
  5. B Vitamins:
    • Overview of the significance of B6, B9, and B12 in neurotransmitter production and myelin maintenance.
    • Importance for individuals with conditions like MS.
    • B vitamin-rich food sources and practical ways to include them in the diet.
  6. Vitamin C:
    • Detailing Vitamin C's role as a cofactor for neurotransmitter synthesis during stress.
    • Encouragement to consume Vitamin C-rich foods to support mood improvement.
    • Vitamin C-rich food sources and delicious ways to incorporate them.
  7. Choline:
    • Explanation of Choline's role in brain health, neurotransmitter function, and cell wall integrity.
    • Importance of Choline-rich foods in supporting cognitive and emotional balance.
    • Choline-rich food sources and creative ways to include them in the diet.
  8. Omega-3 Fatty Acids:
    • Introduction to the anti-inflammatory effects of Omega-3 fatty acids.
    • Connection between Omega-3s and reducing the production of inflammatory cytokines.
    • Omega-3-rich food sources and simple ways to include them in the diet.
  9. Vitamin D:
    • Emphasizing the role of Vitamin D in making the brain more efficient at managing stress.
    • Importance of maintaining adequate Vitamin D levels.
    • Vitamin D-rich food sources and the role of sun exposure.

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