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Summary of Transcript:
In this episode of the Huberman Lab Podcast, host Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, discusses the relationship between food and the brain. He delves into the three major signals that drive food choices, including subconscious signals from neurons in the gut, the metabolic accessibility of food, and the impact of belief and perception on food choices. He also provides tips on time-restricted feeding, emphasizing that the feeding window should be consistent throughout the 24-hour day to maximize its benefits. Huberman also highlights the podcast’s sponsors: ROKA, Athletic Greens, and Headspace.
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Summary of Description:
In this episode of The Huberman Lab Podcast, Dr. Andrew Huberman discusses 10 science-supported nutrients for brain and performance, including Omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline, and glutamine. He reviews specific amounts and sources for each nutrient, both through food-based and supplement-based sources, and their effective dose ranges based on peer-reviewed literature. Dr. Huberman then explores the neural circuits of learned food preferences and how we can leverage them toward seeking and enjoying the right foods for brain health and performance. He also reviews data on non-caloric sweeteners and their potentially detrimental effects when consumed with glucose-elevating foods. The episode covers actionable tools for those seeking to improve and maintain brain function and modern neuroscience underlying our sense of Taste and food-seeking preferences.
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Unlocking The Power of Science-Supported Nutrients for Your Brain
Dr. Andrew Huberman comprehensively reviews the science-supported nutrients that enhance brain function and performance. He focuses on the critical nutrients essential for nervous system health and cognition. If you want to boost your brainpower, this video is a must-watch.
Structural Fats for Neurons
Dr. Huberman describes how Omega-3 fatty acids make up the “structural fat” of neurons, which allows them to function across our lifespan. He recommends specific amounts and sources for these fatty acids and explains the benefits of supplement-based seeds.
Other Nutrients for Improved Brain Function
The video reviews data on creatine, phosphatidylserine, anthocyanins, choline, and glutamine and explores how these nutrients impact brain function in healthy individuals seeking to reinforce and improve their cognition. Dr. Huberman suggests food- and supplement-based sources for these compounds and indicates their effective dosage ranges based on peer-reviewed literature.
Factors Affecting Our Food Preferences
Dr. Huberman then delves into the three factors influencing the foods we seek and prefer gut-brain and perceived Taste. Learn how the neural circuits of learned food preference can be leveraged towards seeking and enjoying the right foods for brain health and performance.
Insights into Non-Caloric Sweeteners
The video provides the latest information on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, leading to insulin dysregulation. Dr. Huberman suggests that individuals seeking to improve or maintain their brain function should avoid non-caloric sweeteners.
Take Action for Better Brain Health
The video concludes with over ten actionable tools for boosting their brainpower. Dr. Huberman explains modern neuroscience underlying their sense of Taste, food preferences, and brain metabolism.
Overall, this video is an informative, fact-based primer on improving brain function and promoting lifelong nervous system health. So, whether you want to enhance your cognitive abilities, combat cognitive decline, or maintain a healthy brain over time, this video should be on your watchlist!
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Source Description
In tI, describe science-supported nutrients for brain and performance (cognition) and nervous system health in this episode.
I describe 10 tools for this purpose, including specific amounts and sources of Omega-3 fatty acids, which make up the “structural fat” of neurons (nerve cells) and allow them to function across our lifespan. Based on peer-reviewed literature, I describe both food-based and supplement-based sources for these compounds and their effective dose ranges. I also review data on creatine, phosphatidylserine, anthocyanins, choline, and glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline.
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 improving and maintaining brain function. It explains modern neuroscience underlying our sense of Taste, food-seeking preferences, and brain metabolism.
#HubermanLab #Diet #Brain
Thank you to our sponsors:
ROKA – https://www.roka.com — code: “huberman”
InsideTracker – https://www.insidetracker.com/huberman
Headspace – https://www.headspace.com/specialoffer
RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman:
https://youtu.be/Oo7hQapFe3M
Our Patreon page:
https://www.patreon.com/andrewhuberman
Supplements from Thorne:
http://www.thorne.com/u/huberman
Social:
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Twitter – https://twitter.com/hubermanlab
Facebook – https://www.facebook.com/hubermanlab
Website – https://hubermanlab.com
Newsletter – https://hubermanlab.com/neural-network
Links:
Review on Anthocyanins & Cognition – https://www.mdpi.com/1420-3049/24/23/4255
Review on Creatine & Brain Health Studies – https://www.mdpi.com/2072-6643/13/2/586
Review on “Rethinking Food Reward” – www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643
Timestamps:
00:00:00 Food & Brain Function Introduction
00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting
00:04:19 Sponsors: Roka, Athletic Greens, Headspace
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
Please note that The Huberman Lab Podcast differs from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests, and affiliates assume no liability for using the information discussed.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
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