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:
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:
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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:
Thank you for watching. Please click the subscribe tab and then the “bell” icon to subscribe to our channel here on YouTube and get notified when new content is posted… And thank you for your interest in science! — Andrew
Hi Dr Huberman……new to the channel but seems genuinly produced after watching a few videos I think your standpoint on the issue is unbiased from an experiienced based caring person.
Your field of study is an absolute revolutionaly important thing to have done with your life and i truley comend you on your xhannel and its videos.
I am not a specialist in anything related maybe apart from drug food and music therapy which i am a master.
Everybody has an individual requirement for nutritional intake which fluctuates over time constantly due to lifestyles, being missinformed.
I think that that a discusion needs to take place not just about the food, supplements, micro nutrients vits and mins.
We need to look at the medicinal tablets we are given from a young age all the way into senioship at an accelerated rate….the pills we eat and consume everyday they call prescriptions.
A dodtor prescribes you think its good for you……next thing yiu know your on 6 pills a day all multicoulour and you dont even question it.
Mosg medication is produced from a pefrochemical refining process only been around since the last 140 years or so before that kt was traditional hollistic natural remedies taken from a shamen or which doctors and old school nans remedys.
I would like to open a massive important diverse debate on this pist if at all possible…… on one side intelectual proffesionals scientists, nutritionists, doctors, health exercise, nutritionists etc…..with on the other side everyone such as traditional medicinal practioners, religeos fasting technique specialists, life long meat eaters vegetarians pescetarians the morbidley obese to the anemic or people with or have recovered serios gut problems, dieters and everyone inbetween to openly discuss debate with out restriction there experiences thoughts from a personal caring aspect to better educate the importance of what we consume is one of the most important things critical to all aspects of health.
Ill open with a personal story of my late Grandad Jack Edge an absolute gentlemen untill the day he died in an alciemers ward a few years ago. He was a keen outdoorsman with a wife who cooked him the same meals through out a 65 year marriage religeosly. Large meat based fatty meals mainley. He was not a drug taker or a drinker or a smoker. Mylate nan on the other side was a shut in who cooked and ate and consumed what she wanted cigaretes whiskey cake all on the menu……She controlled my grandads food intake because he knew which of her meals he liked fair enough.
Any way grandad started taking statins and verios other tablets from about the age of 50 or so more and more i just kept saying oh whats that blue one there do hes say for me blood or skin or what eber he had been told.
I beieve the medicines they give us make us more ill and dependant on that and more medicines for the point of money making in fhe pharmacutical industry. I think its also a form of populafion control.
And i believe that all pharmacuticals from paracemol to amti depressants to benzodiazepens to statins and tbe rest of the never ending list of tablets they make predominangly in India.
Im not saying all of them affect in a negative way but alot do.
Any way i believe the main cause an increase of new health conditions including Alzheimer’s and dementia and other mental health issues over the past 100 years or so can be correlated to the increase in doctor prescribed pharmaceuticals and drugs my reasoning for this is these are all new these are all new these were new health conditions whether it be mental or physical and they’ve all come from somewhere will there be spraying crops gmos the Organic debate the meat debate the the main debate everybody’s talking about at the moment anyway to finish my story my Grandad died in an Alzheimer’s ward and within days of being there he was lost when are the visited him free of the people around him fell over and I think two of them died most horrific experience of a place that I’ve ever visited in my life monan on the side I lived in both for a 4 years stage shrewd and stoic and on point until does she passed away at the age of 90 I’m getting a bit emotional as I write this back to my original point I think it’s important to open a debate coming from all angles professionals to the individualls.
I suppose this might already be going on ob some chanel maybe one of your threads but for the greater goodness well of invinate knowledge lets start one right now if you will.
Love is all we have in this world and its in everyhing.
Thanks fir listening
Jonafhan Coates
Wolverhampton .
England.
What about lions mane mushrooms for cognitive improvement? Also UCSF’s BrainHQ from Posit Science
Maqui berries are the berries highest in anthocyanadins
This guy has turned- full on Generic.
I pre-ordered his book that was due out in a few mos, TWO YRS AGO!! Nope, still not out.
You can’t leave comment on anything he vpn posts on social media, I wonder why.
I liked him, now I want my money back and they are just using his voice in these video, nothing he says means anything anymore