Nutrients For Brain Health & Performance | Huberman Lab Podcast #42

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.

I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.

Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.

#HubermanLab #Diet #Brain

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Timestamps:
00:00:00 Food & Brain Function Introduction
00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting
00:04:19 Sponsors: Roka, Athletic Greens, Headspace
00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online
00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health
00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)
00:20:35 Phosphatidylserine (Tool 2: 300mg/day)
00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)
00:28:26 Hydration & Electrolytes (Tool 4)
00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)
00:32:22 Creatine for Cognition (Tool 5: 5g/day)
00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)
00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation
00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs
00:55:25 Taste is 100% In your Head
00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)
01:06:14 Capsule Probiotics, Brain Fog
01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism
01:12:11 Hard-Wiring & Soft-Wiring
01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context
01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)
01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)
01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars
01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)
01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[lumandicino]

When Dr. Huberman is like, "... and thank you for your interest in science." hold up dude. THANK YOU FOR PROVIDING ZERO COST TO CONSUMER INFORMATION ABOUT SCIENCE AND SCIENCE-RELATED TOOLS TO THE GENERAL PUBLIC!! My interest is sparked and fulfilled by your podcast. Keep it up and I will do the same!! Can't wait for the episode on concussions!! Hope you have a croissant in the near future ;)

[JuicyLeek]

Didn’t get any morning sunlight for over 20 YEARS and struggled with depression and poor sleep for most of my adult life. Discovered this podcast and decided to try getting morning sunlight for 10 minutes every day because why the hell not, it can’t hurt. One month later, I’m noticeably happier and more cheerful, and I’m sleeping better. Andrew, that one piece of advice had a more profound effect on my mental health than my therapist did. I hope you know that you’re literally saving the lives of people around the world!

[Ciskuss]

1. EPA: Fish, omega-3 plants, supplements
2. phosphatydilserine
3. Choline: egg yolks
4. Water, Magnesium, Potassium
5. Blueberries

[thaisplouvier]

2:00 Feeding window : >1h after waking up / 2h < sleep
Regular feeding window
12:00 150-180min cardiovascular exercices per week
14:00 1. Essential fatty acid & phospholipids
16:30 eat 1-3g EPA / day -> enhanced mood
18:00 eat fish
20:00 Phosphatidylserine 300mg/day
- meat
- fish
- cabbage
- fermented food like sauerkraut
22:45 Choline (neuromodulator : modulates functions of brain and body circuits) 500-1000mg /day
influences ability to focus / concentrate
28:00 water, sodium, potassium, magnesium
32:00 creatine 5g/day -> draws water into organs
37:00 Anthocyanes (400-600mg /day) : purple berries
- reduce DNA damage
- reduce cognitive decline
41:30 glutamine (amoni acid) 1-10g / day
- cottage cheese
- animal products
- beans, cabbage, spinach
1:12 you are seeking what allows your neurons to be metabolically active, not what tastes good.

[learninghistory]

I just love how concise you are in your podcasts, it's an hour and a half of one relevant piece of info after another.
I quit most podcasts because they waste so much time going off topic, joking and what not.

[RickJames-qzvt]

The most influential person i follow. No bs podcast, just pure knowledge.

[PeanutGramma]

I have been taking phosphatidylserine for about a year. I am 72. I had noticed problems finding words and forgetting odd things. It only took a short amount of time I truly noticed a huge difference!

[jeremywebster]

Thanks for being you Andrew. I can't imagine what you've endured to be this person. What a blessing!

[linaluiginadimitri]

I am officially hooked : I can’t recall what life was like before I discovered the Huberman Lab. Thank you so much for sharing the knowledge, experiments and findings . So fascinating & I love your sense of humour . You are a phenomenal speaker . Let’s clone you … thank you so much . Amazing . Grateful follower … taking the info on board . Thanks 🙏🏻. Lina

[henrikuusisto]

Greetings from Finland! This podcast has been such an eye opener. I've got so many new tools to manage my circadian rythm for example. Andrew you are true rockstar of science. And a good humour too. I find myself rather often chuckling which is rare.

[adamcohen]

This is one of the best and most applicable talks I’ve heard so far with direct implications on health coaching. The concept of the role of the insula connects directly to current concepts about enteroception and chronic pain. This may be a good topic for future discussion. A study just released on pain reprocessing therapy and neuroplastic pain speaks to this.

[vikrantsdogra]

Feel like I'm back in College but the difference is I love these classes delivered with such simplicity. Thanks Sparta!!!! Love your work.

[Kuksan]

Just here to mention that the suggestion of pinch of salt with a glass of water in the morning from last week's episode has paid huge dividends for me already.
I had struggled with what seemed like some kind of neural fatigue for a while now, sodium seems to have immediately fixed that!
Also, it greatly impacted my REM sleep according to my Oura ring - I get the same amounts of REM in 7 hours of sleep that I used to need 9 hours for! And this directly results in better cognitive performance during the day, as I had a day where I slept less than 7 hours (and REM was also less according to my Oura that day), so I was immediately brain fogged again.

[Matieu]

The last 20 minutes or so tie together a mechanism for conditioning nearly any association with dopamine reward — BRILLIANT!!! The ability to intentionally wire behaviors/associations with neurological reward, or rewire maladaptive habits/behaviors, is priceless. Thank you for connecting the dots.

[scootknows]

You sir, are a fine example of what one person can do to make the world a better place. Thank you.

[Kevin-rrnm]

You have a phenomenal understanding of the brain, the ability to convey such complexities in such a simple form is a true gift. I had one doctor who unfortunately passed away with similar understanding, and I always thought it a shame for humanity when most of his research ended, without much exposure to the outer world. Thank you for sharing these not only for now, but for those who may need it later.

[eloy]

I think my life has changed a lot for the better after discovering this podcast. Thank you Dr. Huberman for putting this great work together for the general public. 👍👍

[yaselhas]

Your podcasts are perhaps the only ones with actual useful information. I’ve never learned so much in just one podcast. Thank you

[anirbandas]

After I got acquainted with these excellent Huberman Podcasts, I hv been wondering what can I learn from nuroscience about the biggest problem of my life, Stutterering. I can't talk fluently. My speech consists of unintentional blocks, prolongations and repetitions. It's super frustrating being a teenager and not being able to raise my voice. Definitely there's something wrong in my brain's left hemisphere. Some people say it's just a bad habit of talking which I have practiced for a long time. May be that's true. May be I have developed some new neural circuits which is only allowing me to speak this broken way. May be a part of my brain has been changed its shape and now I am a stutterer.
However, being optimistic, I'm hoping to be able to adopt some new ways to talk properly. I'm only 20 so I believe my brain is highly plastic and I can make some positive changes in it regarding my speech.

[Musiclvr]

Phosphphatidylserine - I supplement with it. Started after my doc had me start using it. Did not know the benefits of it on brain function until this video. I noticed immediately after I started it, I had less aches and pains and stiffness in the body. I read it should be taken with turmeric and omega 3, so I also do that. Glad to hear that I’m also benefitting my brain! I loved this supplement after feeling the immediate effects on my body and now love it even more!