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Huberman Lab
Dr. Chris Palmer: Diet & Nutrition for Mental Health
Nov 21, 2022
03:00:12
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Quick takeaways
- Ketogenic diet shows promise in treating mental illnesses like depression and schizophrenia.
- Mitochondria play diverse roles influencing brain health, neurotransmitters, and gene expression.
- Dietary interventions promote mitochondrial processes crucial for brain function and mental health improvement.
- Nutrition integration revolutionizes mental health treatments by enhancing mitochondrial function.
- Understanding mitochondria’s involvement in stress response, inflammation, and cellular repair advances mental wellness strategies.
- Ketosis induced by ketogenic diets or fasting benefits brain health and weight management.
Deep dives
The Evolution of Dietary Treatments in Psychiatry
The ketogenic diet, initially developed in 1921 to treat epilepsy, is being explored to treat various mental health disorders such as chronic depression, bipolar disorder, and schizophrenia. While early results were positive, the diet has been rediscovered in the 1970s for treatment-resistant cases, showing promise in providing relief for patients with chronic mental disorders.
The Impact of Mitochondria and Nutrition on Mental Health
Mitochondria, often perceived as mere energy producers, play a crucial role in regulating neurotransmitter levels, influencing brain inflammation, gut microbiome changes, and improving insulin resistance. Mitochondria are likened to the 'motherboard' of the cell, directing and allocating resources throughout, affecting neurotransmitter production, release, and regulation, and even regulating epigenetics with a significant impact on gene expression.
Role of Mitophagy and Mitochondrial Biogenesis in Mental Disorders
The ketogenic diet induces processes like mitophagy, eliminating dysfunctional mitochondria, and mitochondrial biogenesis, promoting the generation of new and healthy mitochondria. These processes, critical for brain function, influence the balance of neurotransmitters, energy production, and even regulate epigenetic factors, advancing our understanding of how dietary interventions can positively impact mental health.
Expanding Treatment Approaches with Nutritional Changes
By leveraging the knowledge from epilepsy treatments and the enhancement of mitochondrial function through dietary interventions like the ketogenic diet, researchers and clinicians are exploring avenues to redefine psychiatric treatments. With ongoing trials and case studies showcasing substantial symptom improvement, there is a growing recognition of nutrition as a valuable tool in addressing mental health challenges.
Shifting Perspectives on Mental Health Treatment
The podcast episode delves into the transformative potential of dietary modifications in mental health treatment, highlighting the shift from conventional pharmacological approaches to incorporating nutrition as a pivotal component. Discussions around the intricate roles of mitochondria, neurotransmitter regulation, and gene expression underscore the innovative strides in understanding the mind-body connection for improved mental well-being.
Mitochondria's Role in the Human Stress Response
Mitochondria play a crucial role in the human stress response, impacting cortisol, adrenaline levels, inflammation, and gene expression. Studies have shown that genetically modified mitochondria can affect the body's stress response, particularly with cortisol production.
Mitochondria's Link to Inflammation and Immune Response
Mitochondria directly influence inflammation in the body, toggling the inflammatory system on or off. Research has identified mitochondria as key regulators of inflammatory cell behavior, including the healing process involving immune cells like macrophages.
Mitophagy and Its Implications for Cellular Repair
Mitophagy, a process of removing old or damaged mitochondria, plays a critical role in cellular repair and renewal. Studies have shown that stimulating mitophagy through methods like calorie restriction or fasting can enhance longevity and overall health by optimizing cellular resource allocation.
Mitochondria, Glucose Metabolism, and Potential Therapeutic Applications
Mitochondria's impact on glucose metabolism and energy production has significant implications for various health conditions, including Alzheimer's and age-related cognitive decline. While clinical trials on the ketogenic diet's effects on Alzheimer's are limited, preliminary research suggests promising outcomes in cognitive function and activities of daily living improvement.
Ketogenic Diet for Brain Health
Inducing a state of ketosis through a ketogenic diet or fasting can benefit brain health. For obese individuals, carbohydrate restriction is crucial to tap into existing fat stores for weight loss. Avoiding sugars and opting for natural sweeteners may aid in maintaining the diet's sustainability. Dietary recommendations include high-fat sources like olive oil and avocados.
Impact of Ketosis on Sleep and Mental Health
Ketogenic diets can trigger hypomania in some individuals, leading to sleep disturbances and cognitive changes. Sleep disruptions due to diet-induced hormonal shifts can result in hypomanic episodes. Addressing sleep quality through behavioral measures and potential supplements like inositol or magnesium is crucial. Prescription medications for sleep may be necessary for severe cases, following a short-term strategy to restore sleep patterns.
23.
Is Mitochondrial Dysfunction the Unifying Link of All of the Diseases of Aging?
3min
32.
I've Tried the Ketogenic Diet, I Probably Did It Wrong, and Then the Cyclic Ketogenic Diet
2min
My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
Athletic Greens: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders
(00:03:42) Sponsor: LMNT
(00:07:18) Nutrition & Mental Health
(00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis
(00:27:52) Schizophrenia, Depression & Ketogenic Diet
(00:33:58) Sponsor: AG1
(00:35:38) Psychiatric Mediations, Diet Adherence
(00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits
(00:46:51) Ketogenic Diet & Epilepsy Treatment
(00:56:10) Ketogenic Diet & Mitochondria Health
(00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders
(01:05:44) Mitochondrial Function & Mental Health
(01:15:12) InsideTracker
(01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet
(01:25:09) Neurons, Mitochondria & Blood Glucose
(01:31:54) Obesity, Ketogenic Diet & Mitochondria
(01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana
(01:46:34) Alcohol & Ketogenic Diet
(01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones
(02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet
(02:06:27) Neuronal Damage, Ketones & Glucose
(02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet
(02:23:45) Ketogenic Diet & Weight Loss
(02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep
(02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility
(02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications
(03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media
Title Card Photo Credit: Mike Blabac
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