Nutrients For Brain Health & Performance | Huberman Lab Podcast #42

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.
I describe 10 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. I also review 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. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.
Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.
#HubermanLab #Diet #Brain
Thank you to our sponsors:
ROKA - www.roka.com -- code: "huberman"
InsideTracker - www.insidetracker.com/huberman
Headspace - www.headspace.com/specialoffer
RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman:
• Video
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Links:
Review on Anthocyanins & Cognition - www.mdpi.com/1420-3049/24/23/...
Review on Creatine & Brain Health Studies - www.mdpi.com/2072-6643/13/2/586
Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643
Timestamps:
00:00:00 Food & Brain Function Introduction
00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting
00:04:19 Sponsors: Roka, Athletic Greens, Headspace
00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online
00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health
00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)
00:20:35 Phosphatidylserine (Tool 2: 300mg/day)
00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)
00:28:26 Hydration & Electrolytes (Tool 4)
00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)
00:32:22 Creatine for Cognition (Tool 5: 5g/day)
00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries)
00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation
00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs
00:55:25 Taste is 100% In your Head
00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)
01:06:14 Capsule Probiotics, Brain Fog
01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism
01:12:11 Hard-Wiring & Soft-Wiring
01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context
01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)
01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)
01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars
01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)
01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com

[@JuicyLeek]

Didn’t get any morning sunlight for over 20 YEARS and struggled with depression and poor sleep for most of my adult life. Discovered this podcast and decided to try getting morning sunlight for 10 minutes every day because why the hell not, it can’t hurt. One month later, I’m noticeably happier and more cheerful, and I’m sleeping better. Andrew, that one piece of advice had a more profound effect on my mental health than my therapist did. I hope you know that you’re literally saving the lives of people around the world!

[@jamesevans2507]

It's called placebo effect

[@marijkepeereboom6442]

Wonderful! 🤩☀️

[@DrewSowersby]

@@jamesevans2507 Placebo effects are powerful and real. Sometimes better than real medicine even!

[@desolatemoon7377]

20 years idk about that

[@RoscoeDaMule]

@@jamesevans2507 its called you dont know how the brain works m0ron

[@lumandicino]

When Dr. Huberman is like, "... and thank you for your interest in science." Ummmmm hold up dude. THANK YOU FOR PROVIDING ZERO COST TO CONSUMER INFORMATION ABOUT SCIENCE AND SCIENCE-RELATED TOOLS TO THE GENERAL PUBLIC!! My interest is sparked and fulfilled by your podcast. Keep it up and I will do the same!! Can't wait for the episode on concussions!! Hope you have a croissant in the near future ;)

[@niurkarosa]

Haha 😂 he makes me want to have a chocolate croissant! Concussions and traumatic brain injuries (tbi) would be awesome and personal for me. I hope to see some content on that also.

[@zeynand4039]

Right. Thank God for Dr. Huberman. I have a neurological issue called cluster headaches and my neurologist says it can't be good for the brain to keep having these extreme pains and we don't know the effects long term. So I'm trying to take care of my body and brain hoping it will heal. I also try to stay active mentally. Learn something everyday. I have background in finance and banking supervision so I do need help when it comes to understanding medical science and Dr Huberman makes it so easy by linking all the good research. I can't express how thankful I am.

[@wiGoGale]

I think we can participate in optimizing his capacity- by learning in 10-20” gaps over time= exponential gain over time. I Love learning when it comes yo this podcast

[@thorodinson4876]

@@niurkarosa Just wrote the same before seeing this... I get the feeling people w/ TBI (like myself) have different brain function as far as processing food/supplements... Sometimes I get the feeling I am forging paths to "work around" the injury which is located in the temporal lobe area... It's almost like trying to reach a destination and the "bridge has been washed out" requiring me to find an alternate route to accomplish simple decision making processes.

[@thorodinson4876]

@@zeynand4039 There was a guy I call the Niacin Guru on Twitter that had documented cases indicating that a protocol of 500 mg - 1G of FULL FLUSH NIACIN + 500mg Niacinamide coupled w/ 10-20MG OF MELATONIN obliterates cluster headaches... The "Burn" takes some getting used to, but the optimal dosage can be reached incrementally which will help you to adjust to the flush...

[@Ciskuss]

1. EPA: Fish, omega-3 plants, supplements 2. phosphatydilserine 3. Choline: egg yolks 4. Water, Magnesium, Potassium 5. Blueberries

[@sebaslopez549]

1.EPA (fish omega3) 2. Phosphatydilserine 3.choline 4.mineraler (magnesium, potasium, vatten) 5.mörka bär (blåbär)

[@iPOCK3TS]

6. Whiskey 🥃

[@akrilla5929]

Also creatine, glutamine and aerobic exercise like running or jogging atleast 150 to 180 minutes a week.

[@akrilla5929]

Oh and Red wine. Healthy brands like Malbec, Pinet Noir and Merlot are recommended.

[@akrilla5929]

@@GoblinUrNuts All I can say is due to the rigidity of the nature of those studies you'd better off following the general advice for healthy drinking to maximise the most benefits I.e.: Drink it in moderation (a glass a day), never after exercise, drink with food, you *can* drink in the morning (Google the morning benefits), make sure It is a good healthy brand (

[@thaisplouvier5403]

2:00 Feeding window : >1h after waking up / 2h < sleep Regular feeding window 12:00 150-180min cardiovascular exercices per week 14:00 1. Essential fatty acid & phospholipids 16:30 eat 1-3g EPA / day -> enhanced mood 18:00 eat fish 20:00 Phosphatidylserine 300mg/day - meat - fish - cabbage - fermented food like sauerkraut 22:45 Choline (neuromodulator : modulates functions of brain and body circuits) 500-1000mg /day influences ability to focus / concentrate 28:00 water, sodium, potassium, magnesium 32:00 creatine 5g/day -> draws water into organs 37:00 Anthocyanes (400-600mg /day) : purple berries - reduce DNA damage - reduce cognitive decline 41:30 glutamine (amoni acid) 1-10g / day - cottage cheese - animal products - beans, cabbage, spinach 1:12 you are seeking what allows your neurons to be metabolically active, not what tastes good.

[@learninghistory4397]

I just love how concise you are in your podcasts, it's an hour and a half of one relevant piece of info after another. I quit most podcasts because they waste so much time going off topic, joking and what not.

[@Vineeth..v]

That's true. Mostly at end it's just some stories, narration and no ideas to remember or apply. We have enought narration going within the mind.. This one stand out.

[@suze1958wilde]

He is funny tho. Very brief asides make me laugh.

[@fionanicolson7642]

I absolutely agree, I gave up all other health, science podcasts because I want to be able to learn & absorb all the wealth of knowledge that Andrew Huberman teaches with such ease . What a find! I'm so grateful for this really helpful data.

[@quantumpotential7639]

I so sorry for your lost time. Now let us pray 🙏 . Thanks

[@Bebolife12345]

@@quantumpotential7639 idk why this made me laugh. thanks.

[@RickJames-qz8vt]

The most influential person i follow. No bs podcast, just pure knowledge.

[@markwallinger5801]

Pretty much...I am 68 and all you young people out there have the time element on your side to gain pretty cool knowledge about physiology and how to implement and try out what he recommends...Cool Shit for certain....use it people.

[@freshtoast3879]

​@@markwallinger5801indeed it is.

[@PeanutGramma]

I have been taking phosphatidylserine for about a year. I am 72. I had noticed problems finding words and forgetting odd things. It only took a short amount of time I truly noticed a huge difference!

[@SuperFlashing]

Any recommendations on where tu buy or brand?

[@jeremywebster8815]

Thanks for being you Andrew. I can't imagine what you've endured to be this person. What a blessing!

[@flaviadepaula9383]

Amazing information Andrew!! Thanks for sharing.

[@funtimes8296]

He's probably endured a lot but I imagine he was raised right. I could be wrong though but that's just the sense I get.

[@agarwalsapna95]

@@funtimes8296 please check out rich rolls episode with him to know for first 30 mins of the podcast about what he has been through to be what he is. It gives hope ..and also i love him so much

[@funtimes8296]

@@agarwalsapna95 Will do, thanks for informing me.

[@funtimes8296]

@@agarwalsapna95 I'm 5 minutes in and I remember now I've seen it before, but I'm watchign the first 30 minutes again to refresh my memory.

[@adamcohen6719]

This is one of the best and most applicable talks I’ve heard so far with direct implications on health coaching. The concept of the role of the insula connects directly to current concepts about enteroception and chronic pain. This may be a good topic for future discussion. A study just released on pain reprocessing therapy and neuroplastic pain speaks to this.

[@roksana.zinchenko]

I have been binge-watching all the podcasts. Many thanks Professor Huberman, you are transforming people's lives !!!

[@linaluiginadimitri]

I am officially hooked : I can’t recall what life was like before I discovered the Huberman Lab. Thank you so much for sharing the knowledge, experiments and findings . So fascinating & I love your sense of humour . You are a phenomenal speaker . Let’s clone you … thank you so much . Amazing . Grateful follower … taking the info on board . Thanks 🙏🏻. Lina

[@Matieu1972]

The last 20 minutes or so tie together a mechanism for conditioning nearly any association with dopamine reward - BRILLIANT!!! The ability to intentionally wire behaviors/associations with neurological reward, or rewire maladaptive habits/behaviors, is priceless. Thank you for connecting the dots.

[@henrikuusisto7114]

Greetings from Finland! This podcast has been such an eye opener. I've got so many new tools to manage my circadian rythm for example. Andrew you are true rockstar of science. And a good humour too. I find myself rather often chuckling which is rare.

[@panthersprung5161]

Huberman: First thing in the morning: Get some sunlight in your face. Finland: 🌫

[@Byrzzaa]

Samaa mieltä. Torille!! 😂

[@wazapapu]

Yup, totally agree with you. Greetings from Finland Dr. Huberman.

[@vikrantsdogra]

Feel like I'm back in College but the difference is I love these classes delivered with such simplicity. Thanks Sparta!!!! Love your work.

[@eloy001]

I think my life has changed a lot for the better after discovering this podcast. Thank you Dr. Huberman for putting this great work together for the general public. 👍👍

[@Kevin-rr1nm]

You have a phenomenal understanding of the brain, the ability to convey such complexities in such a simple form is a true gift. I had one doctor who unfortunately passed away with similar understanding, and I always thought it a shame for humanity when most of his research ended, without much exposure to the outer world. Thank you for sharing these not only for now, but for those who may need it later.

[@alethealim4379]

Loved this episode and every episode before. Thank you for sharing illuminating science-based facts that are directly applicable to everyday life. Although I am not at all well-versed in biology I appreciate how you make your episodes easy to follow. I have learned so much from your podcast and also debunked some myths I previously believed. Every episode reminds me that I should really question whether the facts people or media are dispersing are really supported by scientific studies. Also I find your voice extremely calming, it's really been helpful in managing my anxiety. Thanks so much!

[@scootknows]

You sir, are a fine example of what one person can do to make the world a better place. Thank you.

[@loveshoonya388]

Dr Huberman , you have no idea how much I appreciate the fact you given us all needed information and all the possible options for obtaining them Without trying to sell us some products you make , your service to humanity is much appreciated and you have our love and blessings for being a great human being ❤️🙏🏽

[@shirintobie-paul3501]

Thank you Dr. Huberman, team, sponsors and supporters. I love reading through the comments where my questions are answered. ☀️ EPISODE 48-1 MILLION SUBSCRIBERS!!!

[@YH_LAB]

Your podcasts are perhaps the only ones with actual useful information. I’ve never learned so much in just one podcast. Thank you

[@sleeplessdev7204]

Just want to let you know Andrew, that I'm so grateful to be able to enjoy your podcast. It's clear you put a lot of work into these, and it does not go unnoticed! I learn so much from every episode. The detailed explanations you give about how various facets of the brain and body work really scratch that itch I have to understand more about myself and the world. Also, the actionable steps you outline give me the capability to put my new found knowledge to practical use immediately. I really appreciate everything you do, and I look forward to what you'll create next!

[@HanzoGonzo]

All these episodes are amazing! Thank you for taking the time to translate important science for the masses :)

[@raypanton5958]

Very well presented and well spoken - you can see Dr.Huberman practices what he preaches!

[@iamarishi]

Andrew has become like a father figure to me. I've learned so much from his videos and I come back to them again if I feel like I should know more regarding what I'm learning, how I'm learning, or if I'm confused about what's going on in my mind. I have no idea how I stumbled upon his content, but it's one of the best things that has ever happened to me. Life would have been seriously different and cluttered without him. I hope you never stop making these videos. To people like us, it gives us a new perspective, and it's one of the best things that can ever happen to anyone. We all need guidance, and you help us to provide it in the best way possible. Once again, thank you, Mr Huberman.

[@buntu8827]

Nothing can be exchanged for the knowledge Andrew brought us, priceless.

[@amaagyepong2673]

P

[@sebastians.8991]

KZbin delivers a huge quantity of value with these channels from differents fields, built by smart and talented people like Andrew Huberman. It is like an expensive University without paying. Thank you for great work!

[@helentoledo846]

I listen to your podcast all the time. I cut down on listening so much news and rather enjoy listening to your podcast instead. Thank you for sharing all the wonderful topics you bring to us. It has helped me a lot.

[@TroubledLoner]

Thank you, sir. Can't believe your videos are not suggested more by YT's system. Glad I found you. Now subscribed. As a short-attention-span ADDer, I really appreciate the time and effort put into the episode synopses and time stamping; the video titles are appealing but the lengths of 2 and 3 hours are intimidating to someone like me. The outlines immediately remove that feeling and make the videos even more appealing than the titles alone. Thank you.

[@cecipalacios1007]

Fascinating! Thanks Dr Huberman for sharing your knowledge in such a way that makes a complex subject easy to understand. Priceless! A gift by itself. Starting with the setting which is so relaxing to watch, each of your talks are fascinating as it incorporates many important elements to help your audience discover the wonders of how the brain functions in relation with the body! Brilliant!

[@corim.dejong4173]

Although I have been working from home, I allow myself to be tethered to my computer without putting nutrition or rather eating in general on my to do list. I recently started crashing around 2pm on the daily, but this topic reminded me of the importance of nutrition which I need to be more mindful of especially as I age. Since listening to this particular subject I've put the nutrients first and no longer crashing. The nutrient tools you provide here are quite simple but TOO easily neglected. Thank you for all you do, Andrew Huberman!

[@lenkafussiova1099]

I wish podcasts transforming people's health and well-being were accessible in as many languages as possible. Understanding our brain is a fantastic opportunity for change in so many directions. Thank you for showing me this opportunity.

[@winbalingit8502]

Thank you so much for all your kindness Dr. Huberman!! Have a Costello weekend!!!🙏🏽❤️🤙🏽

[@robsonrogan4839]

Dr Huberman, thank you for sharing health science in such a dynamic and concise platform. I would (and many others) would appreciate greatly if one subject you could tackle is the gut microbiome and autoimmune diseases which plagues our world insidiously. 😎

[@nickb2297]

An exceptional educator, I have been listening to him for several years. Thank You!!

[@vekebg]

I swear, these episodes just get better & better. Thank you Andrew! Very interesting information and very good presentation.

[@Kid_ofthefuture]

It is amazing to me how Andrew can elaborate and explain all this Neuroscience complexity out of his mind for almost 2 hours, Good Stuff !

[@kongkongball1]

Thank you doctor! I've turned around my life with your podcasts

[@beatmydrum]

I just discovered you about 2 weeks ago and am LOVING your content, which is filling in so many gaps for me as a certified fitness trainer. Thank you for offering this valuable info and I look forward to learning so much more!🙌🏽

[@fastforward1millionyears166]

It broke my heart to see family member suffering from depression. Why can’t doctors formulate a cocktail to give to patients through IV periodically.

[@inzaghiii]

Thank you Dr. Huberman for this amazing episode! I never knew that we like certain foods not only because they taste good, but also because they make our neurons in our gut metabolically active! Such an interesting mechanism that we can leverage in order to promote healthy eating in our lives. I'm looking forward to future episodes!

[@revain2383]

Thank you Andrew for the effort you have put in to this podcast. Your episode on dopamine control is perhaps the single most useful piece of 2 hour information I have ever come across. Some months ago I stopped snusing (Swedish nicotine products) and I have managed to regulate the time I spend on social media, KZbin, movies and other fun but somewhat procrastinaty activities. Stuff still draws me in of course but I now feel like I have a tool to counter it. When I find myself get sucked in I stop and do a mental check. Do I really need this dopamine-release right now? Or should I refrain from doing the activity and instead put my mind to something else? It has really helped me man. I have loads more energy to distribute on the activities and pursuits that mean a lot to me! So thank you and I hope you keep up or even improve the quality of this awesome podcast! From 🇸🇪 with ❤️ Btw, I have a few questions regarding dopamine and dopamine control. If you would be interested in taking a stab at them I’ll send them to you.

[@ConnahJay]

Can you please link the episode to me?!

[@drewmoon3000]

Thank you so much to you and your team. Your pure passion and effort to educating the world! I wish there were Japanese subtitles to share the love and knowledge.

[@felicisimomalinao698]

I am amazed of the lectures of Dr. Huberman, even without illustrative video or photos - simply by gestures - he can animate his lessons.

[@keithmitchelljr8307]

This is seriously the most informative channel I've ever came across, and I just want to say thank you 🙏🏾

[@FlemetAeton]

WOO!!! I'm all caught up! catching up on 52+ hours of dense lecture-like content while taking notes takes much longer than expected. Love these videos. I share your channel with all of my motivated friends. They all love the information you present.

[@zebbserrano5240]

Hands down, best informative podcast to date! Thank you so much.

[@karinak9465]

Can’t get enough of your podcasts 🙏🏻🙏🏻🙏🏻thanks so much for your contribution to science. Hugs from Johannesburg, South Africa 🇿🇦

[@karlkajomomoritz2816]

Thank you Dr Huberman, I'm a s-TBI Survivor and was in a coma for 5 months, GC scale of 5 ~ I try to be Natrulpathic in my recovery and will share this with my TBI support group.

[@gracefitzgerald2227]

Your interviews have helped me so much. Thank you for all the amazing information

[@physicianskitchen]

I am so thankful for this and the free public education you are providing.

[@Musiclvr22]

Phosphphatidylserine - I supplement with it. Started after my doc had me start using it. Did not know the benefits of it on brain function until this video. I noticed immediately after I started it, I had less aches and pains and stiffness in the body. I read it should be taken with turmeric and omega 3, so I also do that. Glad to hear that I’m also benefitting my brain! I loved this supplement after feeling the immediate effects on my body and now love it even more!

[@rekhapatel7739]

If dr.hubermann can explain more on thiese related to. Theiese pphotdsne.,ad about choline, ad Alpha Gpc. Related to (ratio in acetylcholine. Ad levels of Maintaining tht TMAO,choline arginine ad carnitine affects this TMAO.levels? sme e.g.s studied thru some article mentioned in podcast.). In normal Stressed ad in anxietylevel in adult of 50,speople. Will it be helpful.

[@triciamedora9274]

I can not get enough of this information. I'm so grateful for this man's work and what he is sharing with us. 🙏

[@wendywoo7031]

Hey Andrew, wanted to say a big thank you for mentioning the Zero app on one of your podcasts, (may have been last week, but can't say for sure as I've been watching them out of synch, depending on what I want to learn at that moment) anyway, the app is brilliant, I've been doing 16 or 18 hours fasts ever since, seeing the progress really helps keep a person motivated. I've also gone low carb and all sweets, chocolate etc are now out of my diet as from the last 6 days. That's a huge thing for me, I have a raging sweet tooth 😆 Not saying the app made me do the fasts or kick my sugar habit, that would be an insane statement, but having something that makes it simple to track has been a game changer. I've lost 6lbs already, water weight, sure, but suddenly I look in the mirror and I have cheekbones! So thank you again for your superb podcast, it has helped put me on the right track in so many areas. 😊 ❤🇬🇧 quick edit: glutamine wasn't my thing, made me feel quite unwell actually. I'm better without it. I think this is due to me having allergies - if glutamine does stimulate the immune system, that can make me feel a bit poo

[@monique1235]

I've been loving the Zero app too! Downloaded it last week & it's a great support tool for tracking fasting.

[@marissabell8048]

Notification Gang Here 💪🏾 🙋🏾‍♀️ Thank you for another incredible podcast filled with tid bits of useful information. Listening on my commute. You are a gem 💎

[@petrawhitmore4751]

I love how simply you put forth the information. Everyday people can easily understand this. Great segment🙏

[@jehadalrefaie4048]

No words can pay you justice. Dr. Huberman; Thank for all your science sharing. Every Video of yours has contributed to make my life better (and the people around me), especially your video about Dopamine, it made all the sense and me understand my cravings in a better way, on the long run, understanding Dopamine will improve my business significantly. Thank you.

[@elcucuy5290]

This Channel is an academy 😇😍 We're blessed to be here and gather informations ! Thanks Andrew 😘

[@greentea6394]

Right for free.. real education mate..

[@elcucuy5290]

@@greentea6394 ❤️

[@leslifralia]

You are one of my favest faves ever, Dr Huberman! Thank you for your greatness 😀

[@emergentform1188]

This is absolutely brilliant. The extreme intelligence and deep insightfulness of Andrew is so readily apparent. I nominate him for supreme ruler of the galaxy.

[@krameohotman]

I just want to say thank you from the bottom of my heart. The information you constantly just give out is changing my life in so many ways. I did not expext this topic to be so enlightening. So thank you

[@Texastentialist-ls9kz]

As a person with Parkinson’s (PWP) I’d really love a video on PD and unconventional methods of addressing the symptoms and the only current typical end point of deep brain brain stimulation (a kind of pacemaker for the brain.) thanks for you videos!

[@simonallen4752]

Thanks to you I started taking an Omega 3 EPA supplement about a month ago. While not entirely resolved, it has minimized my depression symptoms significantly. Thanks for sharing your expertise and this small tip is life changing.

[@michaelpond813]

B complex. D. 3. Litium oratatein small doses.

[@booshank2327]

Nothing but a placebo. I've eaten oily fish all my life, almost daily, and have been depressed for 20 years.

[@annakozoriz]

Love listening to you Dr. Huberman, sir…. Very easy to understand and you have such a clear language. Thank you. Very informative. Great content. I have heard your story… amazing how you turned your life around. I admire you. Incredibly interesting to hear all those scientific research and it really helps to understand how we wired. I will listen more as I absolutely need to harness my nervous system and learn how to deal with nowadays stress. Thank you once again, sir.

[@markrobinson1967]

I had a hemageratic stroke in December I don't currently have use of my left arm and leg. I'm making progress. And I wanted to let you know how helpful a lot of your content has been to me. Thank you very much

[@victorias104]

Aha! You've helped me finally answer what I've often wondered.. why the things we like to eat as adults are so different from what we found rewarding as kids. I'm sure that is not my only takeaway, but once again so much interesting info! Thank you.

[@nikolaisedov2295]

I've hated fish my whole life, had a terrible diet and been addicted to soda. But a few months ago I changed my diet, cut all sugar and started eating salmon 1-2 times a week. I did my research and came to a conclusion that something approximating Mediterranean diet is the best choice. This includes regular consumption of fish, which is full of that precious omega-3... Thinking of omega-3 alone changed my perception of fish and I actually enjoy it now. Even though a year ago I might have puked if i tried to eat it. And, as a matter of fact, as a child i did once puke from fish 😅

[@ANDY-xs4ym]

Watching it while I am lunching!! Learning a lot everyday with your knowledge!! I shared you videos with my family Thanks! From Perú...

[@gk8369]

If only all teachers were as good as Dr. Huberman ! Thank you sir !

[@mp38111]

Dr. Huberman you are a real LEGEND!!! thank you for all of your hard work.

[@c0rvidae]

Finally got through this! Thanks for touching on the microbiome! I’d love to see you interview Dr. Will Bulsiewicz (author of Fiber Fueled) or the founders of Seed synbiotic (Ara Katz and Raja Dhir). They are so knowledgeable and it would be epic to see your neuro angle with their microbio focus! Would be sweet. Or plantbased experts Dr. Esselstyn, Dr. Neal Barnard, Dr. Michael Greger, or starchivore doc Dr. John McDougall, among many others! I know I’m leaning plantbased here, but the topic is fascinating regardless of your own practices and these are all non-judgemental, science-based researchers with plenty of super cool nerdy factoids and tips! Love your podcasts! 🤘🏻

[@artemykorolev5079]

Thank you for the time stamps brother, you save me a LOT of time

[@upsurgestudio8588]

Professor Huberman firstly thank you for creating this free resource, I know many people including myself that are benefiting from the knowledge of both you and your guests. Future topics I would love to see covered would be, headaches, migraines, migraines with aura and recovery following brain injury or trauma such as strokes.

[@813garcia92]

Thank you so much Dr. Huberman. I think many would be interested in an episode on nutrition for optimal human development. Foods to eat or feed our children as well as foods for women for a healthy pregnancy and healthy fetus development.

[@silkeglaab3214]

Thank you very much again for your great insights Prof Andrew Huberman. I'm very much interested in knowing more about the aging brain, consciousness, memory, and hormones and menopause...

[@marshabonet]

Excellent as usual. An episode for hydration would be awesome 🤞☺

[@haleiwachick]

Your podcast has become one of the daily tools i use to optimize my life.......thank you!!!

[@AD-zs3ey]

Superb Andrew, I love this subject. I studied Astrophysics/Physics at University. When I met my career's advisor and said "I want to study the brain and how it responds to different things, like environment, emotions, chemicals etc." She looked at me like I was crazy and said she had no advice to give. It was 1997, UK. Neuroscience is fantastic. I'd love to help faciltitate getting more of the benefits of this knowledge to the general public" at scale" Loving what you do. 👍

[@pranavvashistha7]

Thanks professor for these podcasts

[@priscillabergeron7648]

Awesome content like always. Really interesting. When are you going to do a series of podcast on TBI, post-tbi, concussion? Could you please include post concussion visual syndrome? And solutions to fix it? Im 2.5years into my 4th mild TBI and still having post concussion visual syndrome despite doing neuro-rehab exercices for 1.5years. Dr don’t really know what to do with me now… but I’m positive there are solutions and I’m still working hard to improve.

[@gwonder6549]

Thank you so much for these podcasts!! You have made this so interesting and comprehensible to everyone!! I love how you say, "beautiful data"!

[@emotionalignition]

Thank you Andrew. The level of detail and insight here is off the charts. So many things here have helped me join the dots and points about artificial sweeteners combined with blood glucose stimulating foods has completely changed my perspective on diet strategy. Amazing

[@AECommonThread2137]

Yes! I can relate to so much of this episode but, particularly around 56:00 in about the rewiring preference of taste and the reward system. I have been fat and then in really good shape 2x in my life. Both times I was able to rewire my pleasure responses from bad foods to healthier foods because of how I relate the positivity in the end result. Now I really don't care for sweet unless it's mild and natural, but I highly prefer healthy foods, and yes it takes time, but like you said in previous episodes on dopamine, once you delay gratification and rethink the reward system, foods that are healthy taste amazing. I have been preaching this to my loved ones for years, and another bonus perk, when you said things that further establish your belief system make you stimulate dopamine, that is true! All this gets me pumped and not only for me, but I was able to convince my GF who did the diet and exercise w me. She has seen through the hard work and from my word that things have changed in her brain!

[@tammygammon6313]

Thank you for this lecture. It was very interesting and beneficial.

[@heathermckinnon01]

Thank you so much Dr. Huberman. I've been enjoying your podcasts since you started. My Dad recently had surgery which removed a tiny part of his brain involved with language. I think he is having some trouble with words. He'll have therapy but he also loves blueberries and sardines, so I think I'll encourage him to eat those too :)

[@groundedinfirstprinciples383]

I've been looking for that information on sugar for years. It's the first time that I heard about the underlying need to feed the neurons which is why we're attracted to the taste of sugar in the first place. Recent subscriber. I'm going to binge everything you've made between now and Christmas. Keep up the great work.

[@memastarful]

Hello Dr. Huberman, hope you're doing amazing. Be blessed sweet professor 🙏🤍🕊✝️

[@kt-sf3ot]

Thank you Dr. Huberman! You are helping me and undoubtedly countless others with this podcast. I have been searching for the most recent information to help my parents fight cognitive decline during the constant lockdowns. Any further recommended sources greatly appreciated!

[@andrewconnor4429]

Any kind of social interaction and music included was the biggest for my GPs. Consider l-methylfolate / 5-mthf, (most active form of folate) good for depression and folic acid deficiencies are common in the elderly, not to mention 60% of people have genes that lead to struggles with converting folate into usable form, hence why you need the expensive kind and not the folic acid from Jamieson,

[@kt-sf3ot]

@@andrewconnor4429 thanks! I will look into it

[@witwitkowski2930]

Thanks, professor Huberman. This is amazing stuff and you are an amazing person. We all should be grateful and support wonderful human beings like you

[@monokind5815]

1:18 🙏🏽🙏🏽 Thank you for bringing this science to this accessible platform. This explains so much! It's knowledge we all need to know. Amazing work 👏🏾👏🏾👏🏾👏🏾

[@Kuk0san]

Just here to mention that the suggestion of pinch of salt with a glass of water in the morning from last week's episode has paid huge dividends for me already. I had struggled with what seemed like some kind of neural fatigue for a while now, sodium seems to have immediately fixed that! Also, it greatly impacted my REM sleep according to my Oura ring - I get the same amounts of REM in 7 hours of sleep that I used to need 9 hours for! And this directly results in better cognitive performance during the day, as I had a day where I slept less than 7 hours (and REM was also less according to my Oura that day), so I was immediately brain fogged again.

[@akshaynarwadkar5264]

I missed that episode Can you pls clarify a bit more About salt + water thing , since I feel fatigued in the morning as well Shall one take it in the morning right after one wakes up ? The water must be hot or cold or lukewarm ? Appreciate if you could elaborate a bit

[@user-ls9lx5gy1w]

in what podcast did he talk about this?

[@JD..........]

@@akshaynarwadkar5264 There's a lot of information out there on salt helping the adrenal glands. No difference on water temperature, though warmer water can help raise body temperature which helps wakefulness. Add as much salt as you can tolerate. I add potassium citrate as well. Some people like lemon juice as well. I use mineral water or seltzer personally. Cheers. Been doing this for about 6 years now.

[@AboodCohen]

Always exciting topics , thanks Dr Andrew

[@RealziesCuts]

Simply the greatest channel in the history of KZbin 💫🏆🥇 Thank You Andrew! ❤️

[@fredsmit3481]

Thank you so much for this video and all of your other videos! I have learned a lot and improved my life thanks to you. I also like your production and attention to detail like making chapters in the videos and making links to the chapters.

[@hitensharma5694]

Thank you for these value add and super informative science-based podcasts.

[@Followgod73]

ya

[@ginabasham52]

I am addicted to your podcasts, thank you so much for the free education!!

[@keithlaborde2858]

Thank you Andrew for all the information you share on brain health. It does help with my overall health and diet. You are the best! 🙏

[@celesteschacht8996]

You take us to higher and higher levels of knowledge!!!

[@giraffecolor5681]

mind blown on the fact that artificial sweetener + blood glucose increasing food lead to later insulin secretion in response to artificial sweetener alone. biology!

[@perad1895]

bruh its common sense....natural food gives you best result...unless you're a GMO Humane.

[@darlene231000]

Thank you for providing such relevant information for us clinicians trying to help our patients- I use your teachings all the time when working with people trying to improve their health 😉 it’s incredible how people respond to Frank scientific information

[@caseyj1144]

I read the study it’s interesting but the blood response graphs appear to improve insulin sensitivity post glucose but also increase fasting insulin. I don’t understand how a more acute response is supposed to be worse (as this usually signals better insulin sensitivity so my only thought is the graph is mislabeled? There aren’t tables included to confirm or deny what’s shown.). Further if you look at the box plots there is least variability in the combined group but different people had really different responses both above and below the mean so this might be one to self-study if you use artificial sweeteners…

[@giraffecolor5681]

@@caseyj1144 Not sure if I understand you correctly. I believe you are talking about the graphs that show increased insulin in the combo group? Increased insulin level (production) in response to the same amount of sugar consumption, which means insulin is not doing the job (decreasing blood glucose) properly, thus decreased insulin sensitivity.

[@caseyj1144]

@@giraffecolor5681 yes that’s what I was referring to- did you look at it? That would be the case if it remained high, but it still decreased quickly which is what you want for insulin sensitivity. If you have more thoughts on it definitely lmk I’m here to learn but I also think a lot of great scientists don’t look super thoroughly at the math to see if the discussions match what the numbers show, so I always read them myself

[@miaash3870]

A great podcast! A great teacher! I learn most when you are the only speaker on your programme!

[@quarantees8736]

Absolutely fascinating! Explains why when eating for a personally important goal, that food starts to feel great despite being bland

[@reeserichardson]

Would love an episode on Red Light therapy!