October 18, 2021 • 1hr 37min
Nutrients For Brain Health & Performance
Huberman Lab
Key Takeaways
- Essential fatty acids, particularly omega-3s like EPA, are crucial for brain health and function. Aim for 1-3g of EPA per day from fish or supplements.
- Phosphatidylserine (300mg/day) and choline (1-2g/day) support neuron structure and function. Egg yolks are an excellent source of choline.
- Creatine supplementation (5g/day) can enhance cognitive function, especially for those not consuming meat.
- Anthocyanins from dark berries (1-2 cups/day or 10mg extract) may improve memory and reduce cognitive decline.
- L-glutamine (1-10g/day) may offset cognitive deficits from sleep apnea and reduce sugar cravings.
- Fermented foods (2-4 servings/day) support a healthy gut microbiome, which influences food preferences and brain health.
- Artificial sweeteners should not be consumed with glucose-elevating foods, as this can disrupt insulin sensitivity.
- Food preferences can be reshaped by pairing less-liked healthy foods with foods that increase brain metabolism.
- Our beliefs and thoughts about foods can influence physiological responses like blood sugar and insulin levels.
- Regularly consuming certain foods reinforces our preference for them through dopamine signaling, allowing us to learn to enjoy healthier options over time.
Introduction
In this episode, Dr. Andrew Huberman explores the intricate relationship between food and brain function. He discusses specific nutrients that support brain health, the mechanisms behind food preferences, and strategies for improving our diet to enhance cognitive performance. The episode covers both the immediate and long-term effects of nutrition on brain health, as well as the fascinating neuroscience underlying our food choices and cravings.
Topics Discussed
Essential Fatty Acids for Brain Health (13:00)
Dr. Huberman emphasizes the importance of essential fatty acids, particularly omega-3s, for brain health. These fats make up the structural components of neurons and are crucial for their function.
- EPA (eicosapentaenoic acid) is especially beneficial, with 1-3g per day recommended
- Sources include fish like mackerel, salmon, sardines, and plant sources like chia seeds and walnuts
- Supplementation with fish oil or algae-based omega-3s can help reach optimal levels
"Unless one considers the water content of the brain, which is very high, a lot of our brain and a lot of the integrity of the nerve cells, the so-called neurons in our brain and the other types of cells comes from fat."
Phosphatidylserine and Choline (20:35)
Two other compounds crucial for brain health are phosphatidylserine and choline.
- Phosphatidylserine (300mg/day) has been shown to improve cognition and reduce cognitive decline
- Choline is vital for the production of acetylcholine, a neurotransmitter important for focus and memory
- Egg yolks are an excellent source of choline; aim for 1-2g of choline per day
Creatine for Cognition (32:22)
Creatine, often associated with muscle building, also plays a role in brain function.
- Supplementation of 5g per day has been shown to improve cognition
- Especially beneficial for those not consuming meat
- May help with mild depression by enhancing frontal cortex function
Anthocyanins from Dark Berries (36:28)
Anthocyanins, found in dark-skinned berries, have been linked to improved brain function and reduced cognitive decline.
- Aim for 1-2 cups of berries per day or 10mg of anthocyanin extract
- Studies show improvements in verbal learning and memory, especially in older adults
L-Glutamine and Brain Health (41:19)
L-glutamine, an amino acid, may have benefits for brain health and metabolism.
- Supplementation of 1-10g per day may be beneficial
- Can help offset cognitive deficits from sleep apnea
- May reduce sugar cravings by signaling satiety to the brain
The Neural Basis of Food Preference (49:23)
Dr. Huberman explains the three main channels that influence our food preferences:
- Taste sensations in the mouth
- Subconscious signaling from gut neurons
- Learned associations and beliefs about foods
"Your perception of what you like is a central meaning deep within the brain phenomenon. It's not about how things taste on your mouth."
Gut Neurons and Food Preference (59:50)
Neurons in the gut play a crucial role in food preference by sensing nutrient content and signaling to the brain.
- Neuropod cells in the gut detect amino acids, sugars, and fatty acids
- These cells signal to the brain, triggering dopamine release and influencing food-seeking behavior
- A healthy gut microbiome supports proper functioning of these neurons
"Tool 7: Consume 2-4 servings of fermented foods daily to support a healthy gut microbiome."
Learning to Like Specific Tastes (1:07:16)
Our preferences for certain foods can be shaped by experience and conditioning.
- The brain seeks foods that increase metabolism and dopamine release
- Pairing less-liked healthy foods with metabolism-boosting foods can reshape preferences
- This process can take as little as 7-14 days
Artificial Sweeteners: Safe or Harmful? (1:13:25)
Dr. Huberman discusses recent research on artificial sweeteners and their effects on metabolism.
- Artificial sweeteners alone are not necessarily harmful
- However, consuming them with glucose-elevating foods can disrupt insulin sensitivity
- Tool 8: Avoid consuming artificial sweeteners with glucose-elevating foods
"If you're going to consume artificial sweeteners, it's very likely best to consume those away from any food that raises blood glucose levels."
Beliefs and Thoughts Influence Physiological Responses (1:22:17)
Our beliefs and thoughts about foods can significantly impact our physiological responses to them.
- The insula integrates information about our internal state and food perceptions
- Studies show that beliefs about a food's nutritional content can influence insulin and blood sugar responses
- Tool 9: Use pairing-based reshaping of food preferences to enjoy healthier foods
Reshaping Food Preferences for Better Brain Health (1:30:42)
Dr. Huberman provides strategies for reshaping food preferences to support brain health.
- Pair less-liked healthy foods with foods that increase brain metabolism
- Consistently consuming certain foods reinforces preference through dopamine signaling
- This approach can help overcome initial aversions to healthier food options
- Tool 10: Leverage the brain's reward system to develop a preference for brain-healthy foods
"What we consume on a regular basis and what leads to increases in brain metabolism leads to increases in dopamine, and thereby our motivation to eat them."
Conclusion
This episode provides a comprehensive overview of the intricate relationship between food and brain function. Dr. Huberman emphasizes the importance of specific nutrients for brain health, including omega-3 fatty acids, phosphatidylserine, choline, creatine, and anthocyanins. He also delves into the fascinating neuroscience behind food preferences, explaining how our gut neurons, taste perceptions, and learned associations all contribute to our food choices.
Perhaps most importantly, Dr. Huberman offers practical strategies for reshaping our food preferences to support better brain health. By understanding the mechanisms behind our food choices, we can leverage this knowledge to develop healthier eating habits. This includes pairing less-liked healthy foods with those that boost brain metabolism, being mindful of artificial sweetener consumption, and recognizing the power of our beliefs in influencing physiological responses to food.
Ultimately, this episode underscores the plasticity of our food preferences and the potential for positive change. With consistent effort and the application of these science-based strategies, we can train our brains to not only tolerate but genuinely enjoy foods that support optimal cognitive function and long-term brain health.
