No. 06 Gut x Mood

How Your Gut Shapes Your Mood

What is ‘Mood’ Anyway? Your mood can impact everything… The way your day is going. The way you perceive things. The way you treat people. Which in turn impacts how people treat you. Moods do change and are supposed to change but maybe it would be nice to have those changes be not so… extreme. Too extreme and you're getting into bipolar territory. But too stable and you are kind of entering robotic. There's a happy healthy medium and I think that is what your gut can help you regulate. Moods are good, it's life to experience healthy highs and healthy lows. But the key word there is healthy. Moods are different from emotions. Emotions are often triggered by specific events and are more intense but short-lived. Moods are more diffused, lasting for hours or even days sometimes without a clear cause.

Is It Something in the Air?

Moods can be positive (e.g., happiness, contentment, excitement) or negative (e.g., sadness, irritability, anxiety). Moods are influenced by a mix of biological, physiological and environmental factors. Biological factors include things like sleep, gut health, neurotransmitters and hormones. The main difference between neurotransmitters and hormones is where and how they work in the body.Neurotransmitters work in the brain and nervous system, traveling across tiny gaps (synapses) between neurons. They act very quickly (milliseconds) to send chemical messengers that transmit signals between nerve cells (neurons) in the brain and nervous system. Horomones act more slowly (minutes to hours) but have longer-lasting effects. Can affect the brain, but also work throughout the entire body (muscles, organs, etc.) sending chemical messengers that travel through the bloodstream to regulate various body functions, including mood, metabolism, growth, and stress response.

Key neurotransmitters and hormones to understand better how they impact mood

Neurotransmitters (Brain Chemicals) That Affect Mood

1. Serotonin – The "Feel-Good" Chemical

- Promotes happiness, relaxation, and emotional stability

- Low levels linked to depression, anxiety, and irritability

- 90% produced in the gut!

2. Dopamine – The "Motivation & Reward" Chemical

- Boosts motivation, pleasure, and focus

- High levels can create excitement, while low levels contribute to apathy, depression, and addiction-seeking behavior

3. GABA (Gamma-Aminobutyric Acid) – The "Calming" Chemical

- Reduces stress and anxiety by inhibiting overactive brain signals

- Low levels linked to anxiety disorders, panic attacks, and insomnia

4. Glutamate – The "Excitatory" Chemical

- Supports learning, memory, and cognitive function

- Too much can lead to anxiety, restlessness, and even neurotoxicity

5. Norepinephrine (Noradrenaline) – The "Fight-or-Flight" Chemical

- Increases alertness, focus, and energy

- Too much leads to anxiety and stress, while too little can cause depression and lack of motivation

6. Endorphins – The "Pain Reliever" Chemicals

- Released during exercise, laughter, and pleasurable activities

- Reduce pain and increase feelings of euphoria

7. Acetylcholine – The "Memory & Focus" Chemical

- Supports learning, concentration, and cognitive function

- Imbalances can contribute to brain fog and mood disturbances

Hormones That Impact Mood

1. Cortisol – The "Stress" Hormone

- Helps manage stress, but chronic high levels lead to anxiety, irritability, and fatigue

2. Oxytocin – The "Love & Bonding" Hormone

- Released during social bonding, hugging, and intimacy

- Increases feelings of trust and emotional connection

3. Estrogen – The "Mood Stabilizer" Hormone (for Women)

- Helps regulate serotonin and dopamine

- Fluctuations (like during PMS, pregnancy, or menopause) can cause mood swings, anxiety, and depression

4. Testosterone – The "Confidence & Drive" Hormone

- Boosts motivation, confidence, and energy in both men and women

- Low levels linked to fatigue, low motivation, and depression

5. Progesterone – The "Calming" Hormone (for Women)

- Supports relaxation and sleep by increasing GABA

- Low levels can cause irritability, anxiety, and sleep disturbances

6. Thyroid Hormones (T3 & T4) – The "Metabolism & Energy" Hormones

- Regulate energy, mood, and focus

- Hypothyroidism (low levels) is linked to depression, fatigue, and brain fog

7. Insulin – The "Blood Sugar Regulator" Hormone

- Balances blood sugar levels to maintain steady energy and mood

- Fluctuations can cause mood swings, fatigue, and irritability

These are just the biological impacts on mood. Moods are influenced by a mix of biological, psychological, andenvironmental factors. Here’s a breakdown of the key contributors:

Psychological Factors

- Thought Patterns: Negative thinking, self-doubt, or rumination can lower mood, while positive thinking and gratitude can boost it.

- Past Experiences & Trauma: Unresolved emotions or past trauma can create underlying mood patterns like chronic anxiety or sadness.

Environmental Factors

- Social Interactions: Positive connections boost oxytocin and serotonin, making you feel good, while isolation or conflict can lead to low moods.

- Weather & Seasons: Sunlight increases vitamin D and serotonin, which is why Seasonal Affective Disorder (SAD) occurs in darker months.

- Diet & Nutrition: Processed foods and sugar can lead to mood crashes, while nutrient-dense foods (omega-3s, probiotics, B vitamins) support stable moods.

Lifestyle Factors

- Exercise: Physical activity boosts endorphins and dopamine, helping regulate mood.

- Routine & Purpose: Having structure and meaningful activities provides a sense of stability and fulfillment, preventing emotional stagnation.

Moods aren’t random—they’re a reflection of what’s happening inside and around you. And the gut plays a huge role in mood regulation because it directly influences neurotransmitters, hormones, and inflammation—three of the biggest factors in mental health. This connection is often called the gut-brain axis, a communication highway between your digestive system and your brain.

The Gut Produces Neurotransmitters

• Serotonin (The "Happiness" Chemical): About 90% of your body's serotonin is made in the gut. If your gut is imbalanced, serotonin production can drop, leading to depression and anxiety.

• Dopamine (The "Motivation & Reward" Chemical): Your gut bacteria help regulate dopamine, which affects motivation and pleasure. Poor gut health is linked to low dopamine levels, causing apathy and fatigue.

• GABA (The "Calming" Chemical): Certain gut bacteria produce GABA, which helps reduce
  stress and anxiety. If your microbiome is unhealthy, you may feel more anxious and
  restless.

The Gut Affects Hormone Balance

• Cortisol (The "Stress" Hormone): A healthy gut helps regulate cortisol levels, reducing chronic stress. Poor gut health leads to high cortisol, causing mood swings, anxiety, and brain fog.

• Estrogen & Progesterone (Mood & Relaxation Hormones): Your gut helps metabolize estrogen. If the gut is unhealthy, estrogen levels can become imbalanced, contributing to mood swings, PMS, and even depression.

The Gut Regulates Inflammation (Which Affects Mood)

• Chronic inflammation in the gut = Chronic inflammation in the brain. This can disrupt neurotransmitter function and lead to depression, anxiety, and even neurodegenerative diseases.

• A diet high in processed foods, sugar, and artificial additives can damage gut bacteria, increasing brain inflammation and worsening mood.

The Gut Communicates with the Brain via the Vagus Nerve

• The vagus nerve is like a superhighway between your gut and brain, sending signals that affect mood, stress, and emotions.

• If your gut is inflamed or imbalanced, it can send "danger" signals to your brain, increasing anxiety and stress responses.

But What Should We Do?

The gut is foundational in mood regulation and mental health. It's kind of always there in the background either aiding or making things harder. What can we do to make sure things are working optimally and that reflects in ourmood?

1. Prioritize Gut Health (Since Mood Starts in the Gut)

• Eat Probiotic-Rich Foods: Kombucha, sauerkraut, kimchi, kefir, and yogurt to boost beneficial gut bacteria.

• Increase Prebiotics: Fiber-rich foods (bananas, onions, garlic, asparagus) feed good bacteria.

• Limit Processed Foods & Sugar: These fuel bad bacteria, cause inflammation, and disrupt serotonin production.

• Support Digestion: Drink plenty of water, chew food thoroughly, and consider digestive enzymes if needed.

2. Eat for Neurotransmitter & Hormone Balance

• Protein at Every Meal: Amino acids from protein help produce serotonin, dopamine, and GABA. (Good sources: eggs, lean meats, fish, nuts, beans)

• Healthy Fats: Omega-3s (salmon, walnuts, flaxseeds) reduce inflammation and support brain function.

• Magnesium-Rich Foods: (Leafy greens, nuts, dark chocolate) help regulate serotonin and GABA.

• Vitamin B6 & B12: (Found in eggs, beef, and nutritional yeast) are crucial for dopamine and serotonin production.

3. Get Quality Sleep (Essential for Mood & Hormone Regulation)

• Stick to a Sleep Schedule: Going to bed and waking up at the same time regulates your circadian rhythm.

• Limit Blue Light Before Bed: Avoid screens 1-2 hours before sleep to maintain melatonin production.

• Optimize Your Sleep Environment: Keep your room cool, dark, and quiet.

• Magnesium & Herbal Teas: Magnesium glycinate and teas like chamomile or valerian root can improve sleep quality.

4. Reduce Stress & Balance Cortisol

• Daily Movement: Even a 10-minute walk boosts endorphins and lowers cortisol.

• Breathwork & Meditation: Practices like deep belly breathing (4-7-8 method) calm the nervous system.

• Journaling or Gratitude Practice: Shifts focus from stress to positive emotions.

• Adaptogens: Herbs like ashwagandha and rhodiola help regulate stress hormones.

5. Support Dopamine & Motivation Naturally

• Sunlight First Thing in the Morning: Exposure to natural light helps regulate dopamine and serotonin.

• Cold Showers or Ice Baths: Can boost dopamine levels significantly.

• Set & Achieve Small Goals: Completing tasks releases dopamine, keeping you motivated.

6. Strengthen the Gut-Brain Connection

• Vagus Nerve Stimulation: Singing, humming, gargling, and deep breathing activate the vagus nerve to calm stress and improve digestion.

• Regular Physical Activity: Movement supports brain-derived neurotrophic factor (BDNF), which helps brain health.

7. Stay Hydrated & Avoid Stimulant Overload

• Drink Enough Water: Dehydration can cause fatigue, brain fog, and low mood.

• Limit Caffeine & Alcohol: Too much caffeine can spike cortisol, and alcohol disrupts neurotransmitters.

This is a pretty comprehensive strategy and it may be increasing your cortisol just thinking about how to fit it all in. Knowing how things affect you is half the battle. Really nothing listed requires a huge investment of time or money. And with a little intention and planning accomplishing most of these recommendations is very achievable and from what it seems, very worth it. And so if I see you out there cussing out the diver in front of you at a stop light. We’ll know why.