The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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
Learn more about your ad choices. Visit megaphone.fm/adchoices