Episode
Nutrients For Brain Health & Performance
1:40:20
Published: Mon Oct 18 2021
Description
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 Thesis: https://takethesis.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, Thesis, Momentous (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
Chapters
Time-restricted feeding can lead to weight loss/maintenance, fat loss, organ health, better sleep, and cognition.
00:00 - 04:18 (04:18)
Summary
Time-restricted feeding can lead to weight loss/maintenance, fat loss, organ health, better sleep, and cognition. It is important to begin the feeding window at least one hour after waking, end it at least two hours before going to sleep, and maintain consistency in the timing of the feeding window every day.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
This podcast discusses the impact of nutrition on brain health, as the majority of brain and nerve cell integrity comes from fat.
04:18 - 15:37 (11:18)
Summary
This podcast discusses the impact of nutrition on brain health, as the majority of brain and nerve cell integrity comes from fat. The speakers delve into the foods that can support and maintain brain and nerve cell function, as this affects not only the neurons in the head but the spinal cord and neurons connecting to organs, too.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
Getting sufficient omega-3s in the diet is crucial for supporting cardiovascular and brain health, particularly cognitive function in the short and long term.
15:37 - 23:27 (07:50)
Summary
Getting sufficient omega-3s in the diet is crucial for supporting cardiovascular and brain health, particularly cognitive function in the short and long term. Consuming foods that are rich in omega-3s or supplementing with omega-3s can be very beneficial for cognitive function.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
Choline, commonly found in eggs, is important for many processes in the body.
23:27 - 32:13 (08:45)
Summary
Choline, commonly found in eggs, is important for many processes in the body. If someone does not eat eggs, they can consume choline through foods such as potatoes, nuts, and seeds to reach the recommended daily amount of 500 milligrams to 1 gram.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
This podcast episode talks about food items that can help in enhancing brain function such as creatine, anthocyanins, EPA fatty acids, phosphatidylserine, choline, and glutamine.
32:13 - 41:39 (09:25)
Summary
This podcast episode talks about food items that can help in enhancing brain function such as creatine, anthocyanins, EPA fatty acids, phosphatidylserine, choline, and glutamine.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
Glutamine-rich foods, such as beef, chicken, fish, dairy, eggs, and vegetables like beans, cabbage, spinach, and parsley have been found to offset the hypoxic effects of sleep apnea and reduce inflammation, which helps to support neuron structure in the brain and prevent cognitive decline.
41:39 - 49:40 (08:01)
Summary
Glutamine-rich foods, such as beef, chicken, fish, dairy, eggs, and vegetables like beans, cabbage, spinach, and parsley have been found to offset the hypoxic effects of sleep apnea and reduce inflammation, which helps to support neuron structure in the brain and prevent cognitive decline.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
Researchers have identified the neurons in our brain that respond to sweet and bitter tastes, and studies have shown that our preference for sweet tastes is stronger than other tastes.
49:40 - 1:03:18 (13:38)
Summary
Researchers have identified the neurons in our brain that respond to sweet and bitter tastes, and studies have shown that our preference for sweet tastes is stronger than other tastes. Neurons in our gut environment also play a role in sensing the types of food we eat.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
Consuming two to four servings of fermented foods a day can significantly improve the gut microbiome, create correct gut microbiome conditions that encourage healthy food seeking, and activate neurons to signal to the brain for more of the same food.
1:03:18 - 1:12:49 (09:30)
Summary
Consuming two to four servings of fermented foods a day can significantly improve the gut microbiome, create correct gut microbiome conditions that encourage healthy food seeking, and activate neurons to signal to the brain for more of the same food. Food choices are driven by sugar in the gut that triggers the activation of subconscious mechanisms leading individuals to seek and pursue more of these foods.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
Consuming artificial sweeteners while also consuming foods that raise blood glucose can disrupt blood sugar management by way of the insulin glucose system, leading to an increase in insulin release.
1:12:49 - 1:22:11 (09:22)
Summary
Consuming artificial sweeteners while also consuming foods that raise blood glucose can disrupt blood sugar management by way of the insulin glucose system, leading to an increase in insulin release. Additionally, long-term ingestion of artificial sweeteners can cause a rise in dopamine levels.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
The subjective signals of what one tells themselves about the foods they're eating can actually impact how those foods will taste and the way in which the body utilizes those foods, especially when it comes to promoting brain health.
1:22:11 - 1:37:55 (15:44)
Summary
The subjective signals of what one tells themselves about the foods they're eating can actually impact how those foods will taste and the way in which the body utilizes those foods, especially when it comes to promoting brain health. Additionally, eating progressively sweeter and highly palatable foods can shift the dopamine system, making those foods the only ones that trigger the reward system and taste good.
EpisodeNutrients For Brain Health & Performance
PodcastHuberman Lab
The podcast discusses how different foods and compounds within them can impact immediate and long-term brain health, and how food preferences are influenced by events in the gut and brain.
1:37:55 - 1:40:13 (02:18)
Summary
The podcast discusses how different foods and compounds within them can impact immediate and long-term brain health, and how food preferences are influenced by events in the gut and brain. It also provides a shortlist of "superfoods" to promote neuronal and cognitive health.