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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we are talking all about food and the brain.
We are going to talk about foods that are good for your brain in terms of focus, in terms of brain health generally, and the longevity of your brain, your ability to maintain cognition and clear thinking over time. We are also going to talk about why and how you prefer certain foods to others. and I'm going to talk about the three major signals that combine to drive your food choices.
One of those signals comes from your gut and is completely subconscious. These are neurons in your gut that are sending signals to your brain that you are unaware of about the nutrient contents of the foods that you're eating.
The second signal is how metabolically accessible a given food is, meaning how readily that food can be converted into energy that your brain, not your body, but that your brain can use. And the third signal is perhaps the most interesting one. It's the signal of belief.
It's the signal of what you perceive and believe the food that you're eating to contain and what you think it can do for you health-wise and energy-wise. What are the things that directly impact brain health? And what are the foods that we can eat that will support brain health?
Generally, when we think about neuron function and brain function, we default to a discussion about fuel, the fact that neurons use glucose, which is blood sugar, and that they require a lot of it. But before we can even consider the fuels that neurons use in order to function,
we have to talk about the elements that actually allow those neurons to be there and to stay healthy, what actually makes up those neurons. And that brings us to what I would argue is the most important food element for brain function, and that is fat. And that might come as a surprise, but 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. And that's because nerve cells and other cells in the brain have a external layer. It's what's sometimes called a double layered membrane. It's essentially two thin layers that serve as a boundary between those cells.
And that boundary is very important because how things pass across that boundary actually regulates the electrical activity, which is the way that neurons fire and communicate and keep you thinking and acting and doing all the good things that those neurons allow us to do.
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