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.
Episode show notes: https://go.hubermanlab.com/Nyby76Z
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/E7W4OQfJWdw
Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
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*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 Anthocyanins & Brain Function, Tool: Blueberries & Berries
00:09:37 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings
00:11:33 Brain-Boosting Nutrients, Foods & Supplements
00:13:48 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability
00:18:15 Gut, Nutrients & Subconscious Signaling
00:20:41 Learned Food Preferences, Tool: Unpair Artificial Sweeteners
00:26:34 Belief Effects, Satiety, Tool: Rewiring Food Preferences
00:31:53 Recap & Key Takeaways
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
