Essentials: Food & Supplements for Brain Health & Cognitive Performance

In this Huberman Lab Essentials episode, I discuss
science-supported nutrients that directly support brain structure,
function and long-term cognitive health. I highlight specific
nutrients, including omega-3 fatty acids, creatine,
phosphatidylserine, anthocyanins, choline and glutamine, and
discuss their recommended doses and dietary sources. I also
describe how taste perception, gut-brain signaling and learned
associations shape what foods we prefer and crave. Finally, I share
practical behavioral tools to help rewire your food preferences
toward healthier choices. Read the episode show notes at
hubermanlab.com. Thank you to our sponsors AGZ by AG1:
https://drinkagz.com/huberman David:
https://davidprotein.com/huberman LMNT:
https://drinklmnt.com/huberman Timestamps 00:00:00 Food & Brain
Health 00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA;
Phosphatidylserine 00:05:11 Acetylcholine & Focus, Tool:
Dietary Choline 00:06:48 Creatine & Brain Health, Tool:
Creatine Supplementation 00:08:26 Sponsor: David 00:09:41
Anthocyanins & Brain Function, Tool: Blueberries & Berries
00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar
Cravings 00:12:48 Brain-Boosting Nutrients, Foods & Supplements
00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste &
Palatability 00:19:30 Gut, Nutrients & Subconscious Signaling
00:21:56 Learned Food Preferences 00:23:36 Sponsors: AGZ by AG1
& LMNT 00:26:16 Food & Learned Associations, Tool: Unpair
Artificial Sweeteners 00:30:18 Belief Effects, Satiety, Tool:
Rewiring Food Preferences 00:35:48 Recap & Key Takeaways
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