You know those days when you’re feeling on top of the world, motivated, focused, and just… float through the day? And then there are those other days when you’re dragging yourself through life, feeling like you’re swimming upstream or walking through a river of molasses. Well, your brain chemicals called neurotransmitters could be more at play here than we fully understand.
Today, we’re getting into the juicy science of two particular neurotransmitters that could be called “happy hormones”—dopamine and serotonin. Before your eyes glaze over and you think this could be reminiscent of a boring chemistry lesson, let me tell you—understanding these two chemical messengers is like having the cheat codes to your mood, motivation, and maybe even your midnight snacking habits!
While you might not have heard of dopamine or serotonin, let alone a dopamine diet that seems to be all over social media, today on EAT THIS with Lianne, we have our lovely loyal listener favorite, Dr. Davis Brockenshire, with us to do his usual deep dive on this. So buckle up and get ready to hit rewind or download this episode because all he says is worth a second listen!
Dr. Davis Brockenshire, DC, is a Functional Medicine Expert at Innovative Health Solutions in Plymouth, Michigan. Many of our LLLs have reached out to him, and while it might take some time to get even a virtual appointment, his fresh perspective often takes you not just the next step forward, but sometimes 20 steps at once! For more details on his clinic, check out innovativehealthdrs.com
Serotonin regulates mood, sleep, and appetite. It promotes feelings of well-being and happiness and helps control emotional balance.
Dopamine is a neurotransmitter produced in the brain that’s often referred to as the “‘feel-good’ hormone.” It’s the chemical messenger that gives you a sense of pleasure and helps you stay happy, motivated, and focused. When we experience low dopamine, we often feel a lack of motivation, difficulty concentrating, insomnia, GI issues, anxiety, depression, and much more. If this is something you’re experiencing, trying a few of these could be helpful.
Did you know that 95% of your serotonin is actually produced in your gut? That’s right – your belly is basically a mood-making factory! And dopamine? It’s not just about pleasure – it’s the reason you can’t stop scrolling on social media and possibly why that tub of ice cream seems irresistible after a stressful day.
Here’s a little teaser that might blow your mind: that sugar craving isn’t just about the sweet taste – it’s your brain playing a dopamine-fueled con game with your willpower. And those carbs you crave when you’re feeling down? They’re not just comfort food – they’re your body’s sneaky way of trying to make more serotonin.
Dopamine is a neurotransmitter that plays a vital role in our brain’s reward system, controlling pleasure, motivation, and focus. It encourages replete bahaviours that bring joy or satisfaction. True dopamine is released from activities with lasting value, such as learning or achieving goals. Cheap or instant gratification sources like social media, and refined and ultra-processed foods give a quick fix but no long-lasting fulfillment.
Addiction occurs when the brain craves more of these short bursts of cheap dopamine, leading to repetitive, often harmful behaviours. The cycle can reinforce unhealthy habits and make breaking away difficult.
The Food-Mood Connection
You know, folks, we’ve all heard the phrase “you are what you eat,” but it turns out you actually “feel what you eat” too! Dr. Thompson, I have to share something that happened in my kitchen last week. I caught myself doing what I call the “stressed chef shuffle” – you know, bouncing between the fridge and pantry, craving… well, everything! Can you explain what’s actually happening in our brains when we do this?
This is where it gets juicy, listeners! Let’s break down some everyday foods and their sneaky effects on our happy hormones:
The Protein Puzzle
You might be surprised to learn that protein isn’t just for muscles! Two amino acids: tryptophan and tyrosine? These amino acids are like the construction workers of our happy hormones.
Proteins are essentially the building blocks of our neurotransmitters, and it’s just amazing how this works. When we eat protein-rich foods – let’s say chicken, fish, or even legumes for our plant-based friends – our body breaks them down into individual amino acids. It’s like disassembling a giant Lego structure into individual blocks.
Two of these ‘blocks’ are absolutely crucial for our happy hormones. First, there’s tryptophan, which you might know as the amino acid in turkey that everyone blames for their Thanksgiving food coma! [chuckles] But it’s so much more than that. Our bodies use tryptophan to create serotonin, our feel-good, calming neurotransmitter.
Then we have tyrosine, which is the precursor to dopamine. Think of tyrosine as the raw material your brain needs to make dopamine, which drives motivation and pleasure. Without enough tyrosine, your brain can’t produce adequate dopamine, and that’s when you might start feeling flat, unmotivated, or even depressed.
But here’s the really interesting part that most people don’t realize – your body can’t store these amino acids long-term. That’s why it’s crucial to include protein in every meal. I always tell my patients to think of it like keeping a steady supply of raw materials for your brain’s neurotransmitter factory.
And timing matters too! Let me give you a practical example. If you start your day with just coffee and a pastry, you’re not giving your brain the amino acids it needs to produce these crucial neurotransmitters. That’s why a protein-rich breakfast can make such a difference in how you feel throughout the day.
If you’re struggling with mood or energy dips, try adding a protein-rich snack mid-afternoon. Something like a hard-boiled egg or a handful of pumpkin seeds. These are rich in both tryptophan and tyrosine. It’s like giving your brain’s neurotransmitter factory a second shift! [laughs]
The key thing to remember is that protein isn’t just for muscles – it’s brain food too!
1. First up is what I call the ‘Bliss Bowl’ – wild-caught salmon with roasted sweet potato. The omega-3s in salmon actually help your brain cells communicate better, while the complex carbs in sweet potato provide steady energy. But here’s the kicker – add a handful of pumpkin seeds, and you’ve got a zinc powerhouse that helps your body utilize omega-3s more effectively. It’s like giving your brain a biochemical hug!
2. Next is my favorite breakfast combo – eggs with sautéed spinach and mushrooms on whole grain toast. Eggs contain choline, which your brain uses to make acetylcholine – a neurotransmitter crucial for mood and memory. But the real magic happens when you add mushrooms. They’re one of the few natural sources of vitamin D, and recent research shows vitamin D receptors in the same brain areas that regulate mood. The spinach adds folate, which helps your body produce SAM-e, nature’s own antidepressant!
3. My third combination might surprise you – dark chocolate and fermented foods, like a square of 70% dark chocolate with a small cup of kefir. The probiotics in fermented foods enhance the production of neurotransmitters in your gut – remember, that’s where 95% of serotonin is made! Meanwhile, compounds in dark chocolate increase blood flow to your brain and actually mimic the feeling of falling in love.
Top three happiness hijackers:
1. First, artificial sweeteners. Most people think they’re doing themselves a favor by choosing sugar-free options, but artificial sweeteners can actually disrupt the gut microbiome, affecting the gut-brain axis and potentially leading to anxiety and mood disturbances.
2. This second one is what usually shocks people – vegetable oils high in omega-6 fatty acids, like soybean or corn oil. These are in practically everything processed! While we need some omega-6s, too much can promote inflammation in the brain, potentially affecting our mood regulation. What’s really surprising is that many ‘health foods’ are loaded with these oils.
3. The third one is something I call ‘naked carbs’ – things like pretzels, rice cakes, or even some gluten-free products. These aren’t just about sugar spikes; they can actually deplete your body of mood-regulating B vitamins as it works to process these nutrient-poor carbs.
It’s not just about avoiding these foods. It’s about what’s missing when we eat them instead of nutrient-dense alternatives. Every time we choose a ‘naked carb’ over a complex, nutrient-rich option, we’re missing an opportunity to support our brain’s happiness chemistry.
What should our listeners do if they realize they’ve been eating many mood-sabotaging foods?”
Start by crowding out the less supportive foods with the mood-boosting combinations we discussed. Focus on adding rather than restricting – add a serving of fatty fish weekly, experiment with fermented foods, and try a new leafy green.
The Carb Controversy
Now, this is where things get interesting. We’ve all experienced that carb coma, right? But there’s more to it than just feeling sleepy. Simple carbs are like taking out a happiness loan – you feel great in the moment, but eventually, that loan comes due, and the crash hits hard.
What’s the difference between how our brains react to a donut versus, say, a sweet potato? The bottom line is that our brains are incredibly sensitive to these blood sugar fluctuations. When we choose complex carbs more often, we’re not just making a better nutritional choice—we’re actually supporting more stable moods and better cognitive function throughout the day.
The Fats – Here’s something that might surprise you, lovely loyal listeners – healthy fats are crucial for hormone production and brain health – omega-3s are like premium fuel for our neurotransmitters.
The Breakfast Boost: Instead of reaching for that sugary cereal that’ll send your dopamine on a roller coaster, try my protein-rich breakfast bowl. I combine:
– Greek yogurt (protein!)
– Handful of walnuts (omega-3s!)
– Sliced banana (complex carbs!)
– Sprinkle of cacao nibs (natural mood boosters!)
The 3 PM Slump Buster: Instead of hitting the vending machine, I keep a stash of what I call my Serotonin Soldiers:
– Turkey roll-ups with avocado
– Dark chocolate-covered almonds
– Roasted chickpeas
The trick is combining protein, healthy fats, and complex carbs. It’s like a symphony for your neurotransmitters!
And don’t forget that fermented foods might be secret mood boosters! I’m talking kimchi, kombucha, kefir, greek yogurt, natto and sauerkraut … eat them daily. The gut needs help and support every single day.
All of these things, including all that Dr. B mentioned, are important to know in order to take action to support yourself or a loved one.
Share this with family and friends even if you don’t know if it will help because it could truthfully save them in ways you’ll never know.