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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Links:
Review on Anthocyanins & Cognition – https://www.mdpi.com/1420-3049/24/23/4255
Review on Creatine & Brain Health Studies – https://www.mdpi.com/2072-6643/13/2/586
Review on “Rethinking Food Reward” – www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643
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.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
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22 Comments
TheNamelessCritic
Do you consume more EPA then DHA?
M Devorah
Hi Doctor. I would love to hear how the foods we eat, grow today, how they changed. Meaning are we using old table information on them. Where the depleted soil, the organic, genetic altered, non- heritage seeds, etc may be affecting our foods. Are we really getting these nutrients.
ada
1:08
MamaBear
I just recently stopped taking lorazepam in the last 2 1/2 months and I have had severe insomnia as a result which is creating an upheaval in my life. What do you suggest to help me return to normal sleep or at least sleep I was getting before I started it
Arthur Pons
It is crazy how we have access to the latest science discoveries in a university level quality with youtube ??
Flowers ?
Timestamp 14:00 ish Hence the reason you can only give your baby a great start to life when you give them God’s liquid Gold aka breast milk( way too many really good pumps out there today!!! Breast milk is 52% fat. There is NO FAT in baby formula and the number one or two ingredient (unless it’s an organic brand) is high fructose corn syrup. You might as well just shoot them up with cocaine at every feeding! Just the facts Ladies, I Breast fed 5 babies the oldest is 29 and was his college graduating class’s Valedictorian ??
All 5 were and are straight A students! What are the odds that all 5 would be good students??? Obviously not all Valedictorians lol but graduated the top of their class. Point is BREAST FEED YOUR BABIES!!! It’s the one and only time you n your child’s life that you have direct control over, to give them the BEST start to a healthy brain life!!!
Matt Graves
What about almonds and pecans? I add a lot of them to my green smoothies…fell in love with the hint of spinach flavor.
Also I eat 6-8 hard boiled eggs a day because of my teeth . The only true meal is top sirloin or fish or both as I did today.
I'm 100# lighter than I was few years ago, exercise a lot, ride my mountain bike a lot …love the channel and the advice
NatashaB
Love your podcast!! Been listening for about 3 years now. Regarding Glutamine, Is it safe to take it if you are prone to any cancers? As I have heard that Cancer likes Glutamine despite its health and sugar suppressing benefits. Thanks, Andrew!!
Kate S
After the third commercial in 20 minutes I have to step away for a little while and when I return I’m hoping that he will explain why he even mentioned soy as a source of omega-3 when it’s so inflammatory and bad for your brain it was my impression at least from everything that I’ve read for the past couple of years-Unless you’re talking about the fermented Japanese product
DrIronMom
Way back in the back in the 1980’s I read about choline and managed to secure some, hoping to help me with organic chemistry. Had no idea of dose, just took some one night and didn’t make it to the library’s restroom before throwing up and abandoned the trial. I’ll give it another try Already on most of the others
Justi Dieh
I used to take phosphatyle serine. Drs best. It really helped with school but it also made me more sensitive to caffeine if taking more than 200mg. It took 20mins to feed it kicking in and lasted most of the day a sense of improved ability. Out of school now I have it but dot take it very often. When I do I find it super helpful. The down side is that it make my thoughts a little racey, speeds up my cognitive process and I’m trying to slow it down to not be too intense around sensitive people. Overall it’s a mild to moderate positive affect with on hangover.
Kramornot
I just want to say thank you from the bottom of my heart. The information you constantly just give out is changing my life in so many ways. I did not expext this topic to be so enlightening. So thank you
Sus' World
Thank you, Dr. Huberman.❤
Kris Rehfuss
Could I describe neuroplasticity as 'a system's adaptation to the environment?'
João Tomás
Your thoughts on essential tremor? It should be discussed so much more than it is.
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Where can i get reliable information regarding the side effects of Alpha-GPC?
Dunja Petrovic
@1.25.45 I was trying to explain this to people and they don't believe me 😀 Thank you Dr. Huberman for all your videos, so detailed, science based and helpful! Love listening and learning new stuff from you!
Karl 'Kajomo' Moritz
Thank you Dr Huberman, I'm a s-TBI Survivor and was in a coma for 5 months, GC scale of 5 ~ I try to be Natrulpathic in my recovery and will share this with my TBI support group.
Janet Marmaro
Are you hacking my
Phone? That’s really unkind.
I don’t know what to do.
Daniel McCarthy
What brand of creatine does Dr. H like?
Oliver
i've been taking the omega 3 fish oil supplements, it's 250mg so less than < 1.5g though it generally says on the label we shouldn't have more than 1 a day. Is there any negative effects from taking too much?
Alistair Balistair
I'm so confused… are omega 3's from capsule for good or not? Every video I watch has a different take. What I hear is the fat molecule oxygenates or something like that rendering them ineffective. Also… my understanding is that we shouldnt be eating seeds like walnuts and chia seeds since they have defensive compounds and molecules in them. Whats the deal?