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Nutrients for Brain Health & Performance

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Food & Brain Function Introduction
(00:02:08) Summary: Critical Aspects of Time Restricted Feeding/Fasting
(00:04:36) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Food & Brain Function Introduction  
00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting  
00:04:36 Sponsors: AG1, LMNT & Waking Up
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  
Disclaimer & Disclosures
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