Nutrients For Brain Health Performance Huberman Lab Podcast 42

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 HubermanLab Diet Brain Thank you to our sponsors ROKA - a https 3A 2F 2Fwww roka com a -- code huberman InsideTracker - a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Headspace - a https 3A 2F 2Fwww headspace com 2Fspecialoffer a RETHINK EDUCATION The Biology of Learning Featuring Dr Andrew Huberman a https 3A 2F 2Fyoutu be 2FOo7hQapFe3M a Our Patreon page a https 3A 2F 2Fwww patreon com 2Fandrewhuberman a Supplements from Thorne a http 3A 2F 2Fwww thorne com 2Fu 2Fhuberman a Social Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Links Review on Anthocyanins Cognition - a https 3A 2F 2Fwww mdpi com 2F1420-3049 2F24 2F23 2F4255 a Review on Creatine Brain Health Studies - a https 3A 2F 2Fwww mdpi com 2F2072-6643 2F13 2F2 2F586 a Review on Rethinking Food Reward - a www annualreviews org 2Fdoi 2F10 1146 2Fannurev-psych-122216-011643 a 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 is distinct 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 the application of the information discussed Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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