In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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 <a href="https://www.hubermanlab.com/episode/essentials-food-supplements-brain-health-cognitive-performance">hubermanlab.com</a>.
Thank you to our sponsors
AGZ by AG1: <a href="https://drinkagz.com/huberman">https://drinkagz.com/huberman</a>
David: <a href="https://davidprotein.com/huberman">https://davidprotein.com/huberman</a>
LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a>
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
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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