Nutrients For Brain Health & Performance | Huberman Lab Podcast #42

The video explores the relationship between food and brain health, discussing the foods that benefit focus and overall brain health. Factors influencing food preferences, such as signals from the gut and metabolic accessibility, are discussed. The importance of starting the feeding window at least one hour after waking and ending it at least two hours before going to sleep is highlighted. The neuroplasticity super protocol, a set of steps for enhancing learning in the classroom, is introduced. The importance of fats, specifically essential fatty acids and phospholipids, for brain function is emphasized. Other nutrients that support brain health, such as phosphatidylserine and choline, are also discussed. Proper hydration and electrolyte intake are crucial for brain health. The speaker prefers liquid fish oil and aims for a daily intake of 2-3 grams of EPA. The benefits of creatine, anthocyanins, L-glutamine, and artificial sweeteners are explored. The neural basis of food preference, the role of beliefs and thoughts, and the impact of pairing certain foods are discussed. The importance of consuming neuro-healthy foods for brain health and performance is emphasized. The concept of food reward and its connection to brain health and performance is explored. The impact of different foods on the brain and body is discussed in a recommended review article. The video concludes with a discussion on sponsors, supplements, and future topic suggestions.

Food & Brain Function Introduction

The relationship between food and brain health is explored, including the foods that benefit focus and overall brain health. Factors influencing food preferences are discussed, such as signals from the gut, metabolic accessibility, and belief. Changing our diet can lead to cravings for brain-healthy foods, supported by scientific evidence from animal and human studies.

Summary: Critical Aspects of Time Restricted Feeding/Fasting

The most profound aspect of time restricted feeding/fasting is the importance of starting the feeding window at least one hour after waking and ending it at least two hours before going to sleep.

Key points:

Consistency in the feeding window time each day is crucial for regulating clock genes that control bodily processes.
Keeping the feeding window relatively stable yields maximum benefits.
Time restricted feeding, also known as intermittent fasting, has several key elements that can improve overall health.

Neuroplasticity Super Protocol (Zero-Cost Tools) Online

The neuroplasticity super protocol is a set of nine-plus steps that teachers can use to enhance learning in the classroom. These steps can be applied by students of any age and can improve learning in subjects like music, math, and sports. The protocol is based on the neuroplasticity literature, which explains how to rewire the brain for learning. A 20-minute lecture on this topic can be found on YouTube.

Key points:

The neuroplasticity super protocol is a set of steps for enhancing learning in the classroom.
The protocol can be used by students of any age and in various subjects.
It is based on the neuroplasticity literature, which explains how to rewire the brain for learning.
A 20-minute lecture on this topic is available on YouTube.

Eating to Enhance Brain Function & Foundational Aspects of Brain Health

The relationship between food and brain health is discussed, emphasizing the importance of certain foods and behaviors.
Factors that indirectly impact brain function, such as sleep and social connections, are distinguished from factors that directly mediate brain health, such as specific foods.
Changing our relationship with food and prioritizing healthier options is necessary.
Quality sleep is highlighted as the foundation for both mental and physical health.
Poor sleep quality can negatively impact focus, learning, and may contribute to dementia.
Maintaining cardiovascular health through exercise is recommended, as it directly affects brain health.
Adequate blood flow to the brain is crucial for delivering oxygen and glucose.
Once foundational aspects are addressed, other factors that enhance brain function can be explored.

Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)

The most important food element for brain function is fat, specifically the fats that make up the double-layered membrane of nerve cells in the brain. These fats play a crucial role in regulating the electrical activity of neurons, allowing them to fire and communicate effectively.

Neurons primarily use glucose as fuel, but they can also use ketones in low carbohydrate or ketogenic diets.
The fat that makes up the neurons in our brain is called essential fatty acids and phospholipids.
Most people are not getting enough omega-3s in their diet to support healthy brain function.
Ingesting one to three grams per day of EPA essential fatty acid can have positive effects on mood and wellbeing, similar to some antidepressant treatments but without the side effects.
Eating foods high in omega-3s, specifically EPA, or supplementing with EPA, can be beneficial for brain health and cognitive function.
Fish, such as mackerel, salmon, herring, oysters, sardines, and anchovies, are excellent sources of EPA.
Other sources of EPA include caviar, chia seeds, walnuts, soybeans, and other plant-based foods.
Consuming at least 1.5 grams, and ideally up to two or three grams, of EPA per day can have positive effects on cognitive function in both the short and long term.
Omega-3s are also beneficial for cardiovascular health.
Ingesting omega-3s supports the brain cells responsible for cognition, movement, memory, and other brain functions.

Phosphatidylserine (Tool 2: 300mg/day)

Phosphatidylserine is a compound that supports neuronal function and can be found in meats, fish, and cabbage. Supplementing with 300mg of phosphatidylserine has been shown to improve cognition and reduce cognitive decline. However, it is not necessary to supplement if one consumes enough fish and meat. Fermented foods like sauerkraut can also provide phosphatidylserine. The effects of supplementation are promising, but there is no definitive evidence of its significant impact on cognitive decline or brain function.

Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)

Choline, primarily found in egg yolks, is a vital nutrient for brain health and performance. It plays a crucial role in the production of acetylcholine, a neurotransmitter involved in alertness, focus, memory, and learning. Adequate choline intake is necessary for optimal brain function. Here are the key points:

Choline is involved in the biosynthesis pathway for acetylcholine, which enhances the activity of specific brain circuits and promotes focus and alertness.
Ample choline intake is necessary for optimal brain health and performance.
Eggs are a rich source of choline and have been consumed throughout evolution for brain development and growth.
Choline is essential for building the nervous system and maintaining the integrity of neurons.
Non-animal-based foods also contain choline, but not as much as eggs.
Most people should aim for 500 milligrams to 1 gram of choline per day.
Supplementation can be used if necessary to reach optimal choline levels.
Other nutrients that support nerve cells include EPA (omega-3 fatty acids), phosphatidylserine, and choline.

Hydration & Electrolytes (Tool 4)

Proper hydration and electrolyte intake are crucial for brain health and function. Key points include:

Sodium, magnesium, and potassium are essential electrolytes for nerve cell activity and communication.
Omega-3s, EPAs, phosphatidylserine, and choline improve brain function, particularly in those with cognitive decline.
Consuming these nutrients through quality healthy foods is important since we do not produce new neurons throughout our lives.

Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)

The most profound aspect of the text is that the speaker prefers liquid fish oil but uses capsules when traveling, aiming for a daily intake of 2-3 grams of EPA.

The speaker consumes fish oil in liquid form, typically taking a tablespoon or two per day.
When traveling, they use capsules instead of liquid fish oil.
The speaker aims for a daily intake of 2-3 grams of EPA, not just fish oil.
They do not currently supplement with phosphatidylserine but are open to hearing others' experiences.
To obtain choline, they pay attention to choline-rich foods and occasionally supplement with 300 milligrams of alpha-GPC, 2-3 times per week.
They take alpha-GPC early in the day for its mild stimulant effect.
Supplements containing alpha-GPC are commonly used, with some people taking high dosages of up to 900 milligrams per day.
Studies have shown that higher concentrations of alpha-GPC, ranging from 600 to 1200 milligrams per day, can offset cognitive decline.
However, since the speaker does not currently experience cognitive decline, they personally supplement with 300 milligrams of alpha-GPC occasionally.

Creatine for Cognition (Tool 5: 5g/day)

Creatine is a nutrient that can improve brain function and has been shown to have a role in depression. It can be derived from meat sources or supplemented. Creatine supplementation has been found to enhance brain function, especially in individuals who do not consume meat. The recommended threshold for cognitive benefits is at least five grams per day. The most common form of creatine is creatine monohydrate, but there are other forms available as well.

Key points:

Creatine supplementation of 5 grams per day, specifically creatine monohydrate, improves cognition in individuals who do not consume creatine from animal sources.
Creatine supplementation can also enhance cognition in individuals who consume animal products.
The response to creatine varies among individuals, with some experiencing water retention and potential impacts on hormonal pathways.
There are theories that creatine may cause hair loss in individuals who are DHT sensitive, but the extent of this effect varies.
The speaker personally takes creatine for brain support, but has not noticed a significant benefit without a control experiment.
Other compounds like EPAs and alpha-GPC are also consumed for neuron support, without actively increasing meat consumption for creatine intake.

Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)

Anthocyanins, found in dark-skinned berries like blueberries, blackberries, and black currants, have been shown to improve brain function and offset cognitive decline. The recommended dosage for cognitive effects is between 6-10mg/day of anthocyanin extract or 1-2 cups of berries. Consuming 60 to 120 grams of fresh blueberries daily provides enough anthocyanins to enhance cognitive function. EPA fatty acids are also beneficial for brain health.

L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation

Glutamine is an amino acid that can enhance brain and immune system function. It can be obtained from various foods or through supplementation. Key points include:

Glutamine can offset sugar cravings and improve cognition.
It can help mitigate the negative effects of apnea on cognition.
Glutamine supplementation can counteract the hypoxic effects caused by sleep apnea.
L-Glutamine may have cognitive-enhancing effects and reduce inflammation.
It supports the structure of neurons and other brain cells, enhancing cognition, focus, and memory.
Supplements are an option for those who do not obtain enough glutamine from food.
It is important to take these compounds at reasonable levels to avoid harm to other body systems.

Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs

The neural basis of food preference is determined by three channels: taste, gut sensations, and beliefs. Taste refers to the sensations experienced while chewing food, such as palatability and consistency. The tongue and mouth have sensors that detect chemicals in food, leading to the perception of taste. There are five basic tastes: sweet, sour, salty, bitter, and umami. These tastes are detected by receptors on the tongue, which send electrical signals to the brain. The insular cortex plays a role in monitoring factors such as gut pressure, acidity, stress levels, alertness, and fatigue. Neurons in the cortex provide an internal representation of external tastes, influencing our preferences and desires for certain foods.

Taste is 100% In your Head

Taste preferences are determined by specific neurons in the brain, which can be manipulated to change preferences for sweet or bitter tastes. This suggests that taste is a central phenomenon in the brain, not solely based on how things taste in our mouths. Taste is an internal representation that serves specific goals for the brain and body, related to providing necessary nutrients.

Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)

Neurons in the digestive tract, known as neuropod cells, respond to the qualities of food and digestion. They send signals to the brain through the nodose ganglion, triggering the release of dopamine and driving food-seeking behavior. Hidden sugars in processed foods can activate these neurons without being tasted, leading to increased consumption. However, these neurons also signal the brain when consuming foods rich in omega-3 fatty acids. The taste of food also influences cravings. A healthy gut microbiome is crucial for the proper functioning of these neurons. Consuming low-sugar fermented foods can enhance the gut's mucosal lining and promote the growth of beneficial gut microbiota, allowing the neurons to signal the brain effectively. Supplementing with probiotics may not be as effective as consuming fermented foods.

Capsule Probiotics, Brain Fog

Capsule probiotics may not always contain the correct prebiotics and probiotics for optimal gut microbiota conditions. Getting probiotics from fermented foods is a simple and effective way to improve gut health. Our food preferences are influenced by both the taste on our tongue and subconscious signaling from the gut based on nutrient content.

Learning to Like Specific Tastes: Sweetness & Brain Metabolism

The taste and nutrient content of food align with our preferences, as shown by experiments on mice and humans. Consuming sweet beverages or food increases dopamine levels in the brain, indicating a preference for these items. Sugar infusion directly into the gut leads to a pursuit of more sugar-infused substances. Our brain is driven to seek out foods that activate specific neurons and signals. The rewarding properties of food or taste are reinforced when blood glucose levels increase and neurons can utilize glucose. Understanding this can help us change our relationship with food.

Hard-Wiring & Soft-Wiring

Hard-wiring and soft-wiring in the brain:

Hard-wiring is immutable and unchangeable, while soft-wiring allows for flexibility.
Speech and language areas are hard-wired but not to a specific language.
The taste system is hard-wired to seek certain nutrients, but preferences can change.

Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context

Artificial sweeteners can rewire our taste system and have varying effects on our health. Experiments have shown that when artificial sweeteners are consumed without an increase in blood glucose levels, dopamine levels do not rise initially. However, continued ingestion of artificial sweeteners eventually leads to a preference for and increased consumption of these sweeteners. The effects of artificial sweeteners depend on the individual and the context in which they are consumed.

Key points:

Artificial sweeteners can rewire our taste system and lead to a preference for and increased consumption of these sweeteners.
Dopamine levels do not initially rise when artificial sweeteners are consumed without an increase in blood glucose levels.
Continued ingestion of artificial sweeteners eventually leads to an increase in dopamine levels.
The effects of artificial sweeteners depend on the individual and the context in which they are consumed.
Consuming artificial sweeteners can tap into the dopamine system and lead to increased consumption.
Artificial sweeteners paired with substances that increase blood sugar can alter blood sugar management and create a Pavlovian conditioning situation.
Blood sugar cannot increase without ingesting something that raises blood sugar levels.
Artificial and non-caloric sweeteners, such as those found in diet soda, can lead to increased insulin secretion even without consuming glucose.

Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)

Consuming non-caloric beverages, such as diet soda, with food can lead to a significant increase in insulin release, potentially leading to insulin sensitivity and type 2 diabetes. To maintain proper insulin management, it is important to consume artificial sweeteners away from any food that raises blood glucose levels.

Key points:

Consuming artificial sweeteners with glucose-elevating foods can impair neural and metabolic sensitivity to sugar.
Different artificial sweeteners may have varying effects on the gut microbiome.
The preference for certain foods and the activation of the dopamine system can be changed.

Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)

The insula is a brain structure involved in interoception and can respond to changes in anxiety, respiration, and heart rate. Dopamine increase leads to activation of the nucleus accumbens, part of the mesolimbic reward pathway. Sweet taste and blood glucose-elevating foods activate the nucleus accumbens and the arcuate nuclei in the hypothalamus, driving us to eat more or stop eating. The hypothalamus acts as the accelerator and brake for eating, while dopamine release is associated with the nucleus accumbens.

The insula is involved in interoception and can respond to changes in anxiety, respiration, and heart rate.
Dopamine increase activates the nucleus accumbens, part of the mesolimbic reward pathway.
Sweet taste and blood glucose-elevating foods activate the nucleus accumbens and the arcuate nuclei in the hypothalamus.
The hypothalamus acts as the accelerator and brake for eating.
Dopamine release is associated with the nucleus accumbens.

Beliefs and thoughts play a role in reshaping food preferences. The brain areas involved are dopamine, the insula, and the prefrontal cortex. By adopting the belief that certain foods are good for brain health and desiring to be healthy, individuals can impact how those foods taste and how the body utilizes them. However, strong aversions to certain foods cannot be overridden.

Beliefs and thoughts can reshape food preferences.
Dopamine, the insula, and the prefrontal cortex are involved in this process.
Adopting the belief that certain foods are good for brain health can impact taste and utilization.
Strong aversions to certain foods cannot be overridden.

Pairing certain foods with others that increase blood glucose and brain metabolism can reshape food preferences. By activating the brain's reward system, specifically the dopamine pathway, preferences for certain foods can be reinforced. This concept has been studied using sucralose and glucose, as well as in the context of a ketogenic diet and pairing foods with ketones. The influence of beliefs and thoughts on physiological responses, such as insulin release and blood sugar levels, has also been observed.

Pairing foods that raise blood glucose with desired foods can reshape preferences.
Activation of the dopamine pathway reinforces preferences.
Sucralose and glucose have been studied in this context.
Ketogenic diet and pairing foods with ketones can also reinforce preferences.
Beliefs and thoughts influence physiological responses, such as insulin release and blood sugar levels.

Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars

The most profound aspect of the topic is the importance of consuming neuro-healthy foods for brain health and performance.

Key points:

It is important to consume foods that promote brain health, even if they may not be the most palatable.
Pair neuro-healthy foods with other foods that support your specific fuel system.
Optimizing brain metabolism can be achieved by consuming neuro-healthy foods.
Neuro-healthy foods can start to taste better or even good within a short period of time.
Different diets can impact brain health and metabolism, leading to "food wars" and controversy.
Regular consumption of certain foods can increase brain metabolism and dopamine, influencing our preference for them.
The focus should be on how food affects the brain and its response, which is largely a learned behavior.
Consuming less sweet and savory foods can adjust our perception of attractive and rewarding foods.

Food Reward & Diabetes, Obesity; Important Review Article (See Caption)

The concept of food reward and its connection to brain health and performance is explored in this video. Our brain is a perceptual device that makes estimations about the metabolic response of certain foods. Researchers have studied whether individuals with metabolic disorders, such as type 2 diabetes, have permanently disrupted food reward systems. However, studies have shown that these circuits can be rewired through dietary choices and can reshape food preferences. A recommended review article titled "Rethinking Food Reward" by Ivan de Araujo, Mark Schachter, and Dana Small delves into the impact of different foods on our brain and body.

Key points:

Our brain is a perceptual device that estimates the metabolic response of foods.
Individuals with metabolic disorders may have disrupted food reward systems.
Dietary choices can rewire these circuits and reshape food preferences.
The review article "Rethinking Food Reward" explores the impact of different foods on the brain and body.

Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

The impact of certain foods and compounds on brain health is discussed, including a list of "super foods" that enhance cognition and neuronal health. The connection between food preference, gut events, and brain activity is explored. Viewers are encouraged to support the channel and leave suggestions for future topics and guests. Thorne is recommended for high-quality supplements. Andrew Huberman expresses confidence in their partnership with major sports teams and the Mayo Clinic. Viewers can get 20% off the supplements he takes through Thorne's website.