How food can improve your mood | Professor Felice Jacka

We’ve all felt the effects of food on our mood, so it would stand to reason that dietary intervention for mental health would be well studied and a regularly deployed treatment.

But this is far from reality, as historically, psychiatry was only concerned with what happened from the neck up.

In today’s episode, Jonathan is joined by Felice Jacka, Professor of Nutritional Psychiatry and Director of the Food & Mood Centre at Deakin University. Felice was the driving force behind the landmark study to determine if dietary intervention could help treat the symptoms of moderate to severe depression.

With her help, we dive into what the science suggests regarding the relationship between food and our mental health and what foods we can eat to improve it.

Timecodes:
00:00 - Intro
00:09 - Jonathan’s introduction
01:29 - Quick-fire questions
02:14 - What do we mean when we talk about 'mood'?
03:54 - Is it true that we're much more focused on mental health?
05:46 - How do we think about the relationship between our bodies and our mind today?
08:05 - Felice’s journey into psychiatry
09:28 - The SMILE’s Trial and the relationship between diet and mental health
15:46 - How much did diet affect the participants in the study?
17:39 - How long did it take for participants to see changes?
19:26 - What role does body weight have in this debate?
20:05 - How important is it that we focus on the quality of our diet over calories?
21:16 - What is the gut-brain axis and the microbiota gut-brain axis
22:06 - Gut disorders and mental health issues closely related
24:33 - The effects of gut bacteria on the brain the brain
26:18 - What is orthorexia and how is that linked to anxiety?
26:37 - Is there a risk with using diet to treat mental illness?
28:18 - What do healthy diets from across the world have in common?
29:41 - Foods to eat more of or less of to improve mood
31:45 - Diversity in diet
32:30 - Effects of diet on the menopause
37:03 - How does our mental health affect how we eat?
38:26 - What part does the industrialized food system have to play on a social level?
40:07 - How ultra-processed foods impact us
41:52 - Summary
46:39 - Goodbyes
47:10 - Outro

This podcast was produced by Fascinate Productions.

[PotBellyPygmy]

I've been on the Zoe program for almost two months now and I can honestly say it is life changing. I come from a large family who was raised on Hamburger Helper and boxed macaroni and cheese. Most of us are morbidly obese and several are dealing with mental health issues as well as typical health challenges such as diabetes, blood pressure, and thyroid issues. I have spent a lifetime on fad diets, yet remained overweight and unhealthy. As I've watched myself becoming that 50 yr old who can't reach their feet and struggle to walk long distances, I keep thinking there has to be a better answer. I want to continue working, yet I've had to take painkillers every night to sleep, due to hip and shoulder pain. Zoe was kind of a last ditch effort. So far I have lost some weight and inches, but the most profound thing is the decrease in inflammation and increased energy. I realize I've spent a lifetime being obese and malnourished at the same time. I now walk on my treadmill 30 min a day, I can reach down and put my socks and shoes on, I can work a 10 hour day but still come home and be up and about instead of crashing. I am sleeping without painkillers. I've quit taking the PPI's I've been on for 25 years. But best of all, I find my mindset tends to be positive instead of constant mental grumbling about this, that, and the other. I think most of it is from food choices, but can't discount the effect of hope. The knowledge Zoe has given me gives me hope for a better future instead of the bleak one I felt I was facing before.

[hilarydowling]

Love, love, love. Great news for anyone with issues with their mental health. Having worked as an OT in mental health for many years I never felt medication was the answer for many of the folks I worked with. Trouble is the medics didn't agree with me. Good to see that some doctors are finally waking up!!!

[tomb]

Great to hear it was based on low-cost options like frozen and tinned veg/fish etc

[daviddjerassi]

Yet another excellent podcast from Zoe thank both D.

[lvinen]

I loved this episode. I’m a former psychiatric nurse and now an intergrative health practitioner who supports women in positions of leadership to understand the root causes to their perimenopausal symptoms. I use functional lab testing to determine the root causes to their changing mood, weight gain, brain fog and anxiety. It’s so good to know that theres this type of research happening. Thank you 🙏🏻

[LauritaMoo]

Would love to see Zoe expand beyond English speaking countries. There are so many exciting foods in Mexico such as cactus (nopal) and corn fungus (huitlacoche). I was able to turn my diabetes around. I lost 20 lbs and no longer need statins or metformin. Intermittent fasting made all the difference for me.

[mickwful]

Since I have been finding out all the things that diet affects, it has lead me to think would the political landscape be different if people has a better diet.

[sherrygaley]

So happy to hear about the randomized trial on fermented dairy. Hope you will publicize the results widely. I’m a big fan of kefir and sauerkraut among other things — and I’m convinced they have done great things for my physical and mental health.

[christinejames]

Thank you for yet another fascinating interview . I am totally hooked on everything that Zoe produces and particularly as I fast ready for my first lot of muffins on your most interesting Zoe trial. Thank you so much for all you do. Christine

[kirstierhodes]

I've been saying this for years. You get out of life what you put in, and that includes your diet

[bringitbex]

Love this channel amazing interviews ! I recently bought The glucose revolution because I watch the Jessie interview here, thankyou !

[susydyson]

such an important message here !! thank you Felice and Jonathan Fascinating info!

[gregsimons]

One of your best podcasts EVER. Brilliant thanks

[caroldoyle]

Very interesting. Thank you. MAOI antidepressants can be hugely effective for treatment-resistant depression, but have dietary restrictions linked to tyramine in some foods and drinks…unfortunately those where ageing and fermentation, and consequently pro-biopics, are involved. Do you have any specific advice for people with these dietary restrictions? Thanks.

[redjacc]

when they did these food trials, were these people still taking their anti-depressant medication?

[deannej.g.]

Very informative, something I knew but the more I hear it the more it sinks in

[adrianhepton]

Having watched the whole video I was impressed that Jonathan tried to gently challenge Felice about her apparent lack of interest in one of the most common mental health disorders, anxiety, and he did try to get some more specific advice on these topics but nothing substantial was forthcoming

[aniljoshi]

As always, another fascinating episode, Thank You!

[lindaj]

What’s the view of psyllium husk as a source of fibre? Can it help the gut microbiome?

[anitasmith]

Let food be thy medicine, and medicine be thy food - Hippocrates, father of medicine, circa 440bc - such foresight 🙏