Dr. Andrew Huberman, Ph.D. is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His lab focuses on neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance.
In this episode of Huberman Lab, Dr. Huberman discusses nutrients for brain and cognitive performance. He reviews tools to improve health using nutrients, sources of omega-3 fatty acids, how to train your body to crave nutrient-dense foods, and much more!
Host: Andrew Huberman (@hubermanlab)
Two categories of things that will help the brain function: (1) mediators and (2) modulators
Unless you are sleeping well on a regular basis, your brain will suffer – you won’t be able to focus well, learn quickly and there is data linking poor sleep to Alzheimer’s and dementia
Cardiovascular health & exercise: get 150-180 minutes per week of cardiovascular exercise which supports heart health and brain health
Nerve cells and other cells in the brain are made up of structural fats which come in large part from the foods that we eat (i.e., essential fatty acids & phospholipids)
Fat is the most important element for brain function
Most people are getting enough omega-6s in the diet but not enough omega 3s
Foods high in omega 3s to consume daily: mackerel, salmon, herring, oysters, caviar
You can get EPA and omega-3s from plant-based sources like chia seeds, but literature is mixed on the ideal source (i.e., seafood vs plant-based)
Supplementing with EPA & omega-3 if you don’t consume enough fish (1.5-2g EPA) is a good idea
Phosphatidylserine (300mg per day) has also been shown to improve cognition and reduce cognitive decline
Food sources of phosphatidylserine: fish, cabbage
Choline (500mg-1g per day) also supports brain health and focus by ensuring substrate that creates acetylcholine
The best food source of choline is eggs
There is some new literature supporting the consumption of creatine (5g/day) for brain health & cognition for people not consuming meat
The goal is to get proper nutrients via food, then use supplements as a backup as needed
Blueberries: consuming 1-2 cups (or 400-600mg per day) of blueberries per day has been shown to cognition and potentially offsets cognitive decline, reduced oxidation of LDL
Glutamine offsets negative effects of cognition caused by altitude and other oxygen deprivation states (e.g., apnea) – and can reduce sugar cravings
Food sources of glutamine: cottage cheese, meat, chicken, fish, dairy, eggs, cabbage, spinach
Our nervous system is trying to figure out whether we like, dislike, or feel neutral about foods we eat
The brain receives electrical signals in response to foods, but there’s no distinction between sweet or savory – but the perception of what you like is deeply rooted in the brain
Hidden sugars: sugars placed into processed foods that are designed to trigger activation, driving you to pursue more of these foods
Why we choose certain foods: taste, subconscious signaling from gut-based on the nutrient content of foods, learned association between taste and perceived food value
We are hardwired in the brain to pursue more of what brings a taste of sweetness and increase in blood glucose levels
Though subconscious, we are seeking foods that allow neurons to be metabolically active
You can rewire sense of taste and preference for particular foods
The best way to enhance the microbiome is to consume 2-4 servings of low sugar fermented foods per day
Artificial sweetener: consuming something with a non-caloric artificial sweetener (no initial effect on blood glucose) does make you crave sugary foods which will increase blood glucose
If you get into a pattern where you consume non-caloric artificial sweeteners then follow with sugary food, eventually, you will impact insulin regulation even when you consume non-caloric artificial sweeteners alone
The best way to consume non-caloric artificial sweeteners is by drinking beverages without food that can raise blood glucose levels
The insular cortex is responsible for interoception, relaying what’s going on inside our body: fatigue, fullness, acidity
Rewiring for foods that taste neutral to you: subjective signals about what you tell yourself about the food you’re eating can impact how food tastes and how the body utilizes food
Tip – condition healthy food preferences: if you want to eat more of something that’s good for you, pair it with something that will increase blood sugar (not spike, but elevate slightly) for 7-10 days to rewire the dopamine reward system
Food impacts our brain and health but there’s also a learned response to how our brain functions in response to foods