Nutrients for Brain Health & Performance

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Oct 18, 2021

Discover the science behind nutrients that enhance brain health and performance. Learn about essential compounds like Omega-3s, creatine, and choline, and how they support cognitive function. Explore the fascinating interplay between gut signals, taste preferences, and food choices. Uncover the potential pitfalls of non-caloric sweeteners when combined with glucose-rich foods. This insightful discussion offers actionable strategies to boost brain power and maintain cognitive longevity through targeted nutrition.

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ADVICE

Essential Fatty Acids

Consume omega-3 fatty acids, especially EPA, for brain structure and function.
Aim for 1.5-3 grams of EPA daily from fish, krill oil, algae, or plant-based sources.

ADVICE

Phosphatidylserine

Consider phosphatidylserine for cognitive support, found in meats, fish, and cabbage.
Supplement with 300mg daily if dietary intake is insufficient.

ADVICE

Choline

Consume choline for acetylcholine production, vital for focus and alertness.
Aim for 500mg-1g daily, primarily from eggs or plant-based sources like potatoes and nuts.

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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

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