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