Podcast notes : Nutrients for Brain Health & Performance — Episode 42 by Huberman Lab
Introduction
In this episode, Dr. Huberman describes science-supported nutrients for brain and performance (cognition) and general nervous system health.
This article relates all the pieces of content I’ve liked from this podcast’s episode. I hope you’ll like it.
He describes ten tools for this purpose, including specific amounts and sources for Omega-3 fatty acids, which make up the “structural fat” of neurons (nerve cells) and allow them to function across our lifespan. He also reviews data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. Dr. Huberman describes both food-based and supplement-based sources for these compounds and their effective dose ranges based on peer-reviewed literature.
In addition, Dr. Huberman describes the neuroscience behind taste and liking certain food. He gives tools to better understand this process and keys to change it.
Link
CRITICAL ASPECTS OF TIME RESTRICTED FEEDING/FASTING
[00:03:09] Eating window recommendation: At least 1 hour after waking and at least 2 hours before going to sleep + regular schedules every 24 hours.
EATING TO ENHANCE BRAIN FUNCTION & FOUNDATIONAL ASPECTS OF BRAIN HEALTH
[00:10:15] 2 categories of things that improve brain health from a nutritional perspective.
- Essential and vital things like quality sleep regularly, being socially connected, not depressed, etc.
- Other mild changes, but one that cannot be effective without the first recommendation.
[00:11:47] Not sleeping well regularly will make your brain suffer. You’ll not be able to focus and learn very well.
In the same way, between 150 and 180 minutes of cardiovascular exercise per week is crucial for your brain health. The heart is directly related to the brain because oxygen, glucose, and other factors your brain love are delivered by blood
[00:27:31] Top 3 of nutrients that enhance neurons function and the integrity of neurons in the short and long term :
- EPA in omega 3 fatty acids (1–3g EPA Omega-3/day),
- Choline, Egg Yolks (1–2g/day),
- Phosphatidylserine (300mg/day).
EATING FATS FOR BRAIN HEALTH, EFAS PHOSPHOLIPIDS
“People are not getting enough omega 3 in their diet to support healthy brain function in the short and long term.”
Omega 3 seems to enhance mood so offset depression.
2g or 3g of E.P.A form of essential fatty acid have positive effects on mood and well-being. It also improves short and long-term brain functions.
[00:28:05] Omega 3 ingestion can be in the form of pills, or liquid fish oil (with some lemon flavoring).
CHOLINE, EGG YOLKS
[00:25:05] Enough substrates to create acétylcholine are vital to be able to focus. To this end, Choline is vital for our brain health. Choline is found in egg yolks.
“Eggs are an incredibly rich source of nutrients for the brain.”
When you think about it, it’s logical. They contain all the nutrients required for an organism to grow. They are the building blocks to create a little bird’s nervous system.
[00:27:31] Most people should get somewhere between 500mg and 1g of Choline per day.
[00:31:09] Choline can be ingested by selecting various foods that contain it. Alpha GPC is another option out there. M.Huberman takes 300mg 2 to 3 times per week early in the day (because of its little stimulant effect).
CREATINE FOR COGNITION
[00:32:54] Creatine also has a paramount role in brain function. Evidences show that it enhances the function of certain frontal cortical circuits involved in mood regulation and motivation.
ANTHOCYANINS, DARK SKIN BERRIES
“Anthocyanin have data support the fact that they improve brain function.”
Eating a cup or two of blueberries, blackberries every day is good for us. It enhances overall well-being at several different levels.
[00:41:04] 60 to 120 grams of fresh blueberries each day is the way to get sufficient anthocyanins to shift your system towards enhancing cognitive effects.
L-GLUTAMINE
[00:46:31] L-Glutamine appears to have some immune-enhancing effects as well as cognitive-enhancing effects.
TASTE IS 100% IN YOUR HEAD
“Your perception of what you like is a central meaning with it deep within the brain phenomenon.”
[00:58:20] What you like or not isn’t hard-wired in the brain. It’s possible to uncouple the preference for particular tastes with the reward system.
LEARNING TO LIKE SPECIFIC TASTES: SWEETNESS & BRAIN METABOLISM
“We have a mechanism in our brain that makes us motivated to pursue more of what brings both a taste of sweetness but also that brings actual changes in blood glucose levels up.”
Tasting isn’t the only thing we seek, things that change our blood sugar level (increase in blood sugar level) is also part of the equation.
[01:10:47] However, if glucose isn’t utilized by neurons, the reward system isn’t happy, and therefore, the properties of food or taste are eliminated.
“It is not sufficient for a food to taste good consciously, it is not sufficient for a food to increase blood sugar. You need blood sugar to go up and that blood sugar glucose has to be utilized by the neurons”
[01:11:43] When eating, you’re seeking things that allow your neurons to be metabolically active. It’s crucial to know it to know why to eat particular foods and how you can change your relationship with those foods.
NON-CALORIC SWEETENER & INSULIN
[01:19:46] Enjoy diet soda is ok, but don’t do it while consuming food that raises blood glucose.
LIKING NEURO-HEALTHY FOODS & BETTERING BRAIN METABOLISM
[01:31:50] If you want to eat more of a particular food, pair it with something you in the same meal that shifts your brain metabolism.
[01:33:50] Daily consumption of certain foods that increase brain metabolism leads to an increase in dopamine and thus our motivation to eat them.
Further reading :
On my blog, there is a section with all my podcasts notes : https://www.julfi.me/podcasts
