Nutrients for Brain Health & Performance

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
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