Introduction

In this section, Andrew Huberman introduces the topic of food and the brain. He discusses what will be covered in the podcast, including foods that are good for your brain, why you prefer certain foods to others, and the three major signals that drive your food choices.

Food and the Brain

• Foods that are good for your brain include those that improve focus, brain health generally, and longevity of your brain.

• The three major signals that combine to drive your food choices are:

• A subconscious signal from neurons in your gut about nutrient contents of foods you eat.

• How metabolically accessible a given food is.

• The signal of belief or perception about what you think a food can do for you health-wise and energy-wise.

Time Restricted Feeding

• Time restricted feeding (intermittent fasting) benefits weight loss or maintenance, fat loss, organ health, quality sleep, and cognition.

• To maximize benefits:

• Begin feeding window at least one hour after waking.

• End feeding window at least two hours before going to sleep.

• Keep feeding window more or less at the same phase each day.

Sponsorship Message

• ROKA is a sponsor of today's podcast. They make eyeglasses and sunglasses.

Food Choices: Nutrient Density vs Palatability

In this section, Andrew Huberman discusses how nutrient density affects our food choices versus palatability.

Nutrient Density vs Palatability

• Nutrient-dense foods provide more nutrients per calorie than less nutrient-dense foods.

• Palatable foods activate reward centers in our brains which can lead us to overeat them.

• Nutrient-dense foods can also be palatable, but it may take time to adjust to their taste.

The Role of the Gut Microbiome

In this section, Andrew Huberman discusses the role of the gut microbiome in food choices.

The Gut Microbiome

• The gut microbiome is a collection of microorganisms that live in our digestive tract.

• It plays a role in digestion and absorption of nutrients from food.

• It can also influence our food choices by sending signals to our brain about what nutrients it needs.

How Belief Shapes Our Food Choices

In this section, Andrew Huberman discusses how belief shapes our food choices.

Belief and Perception

• Our beliefs and perceptions about a food's health benefits or energy-giving properties can shape our desire for that food.

• Studies have shown that people who believe they are eating healthy foods experience greater satisfaction from those foods than people who do not believe they are eating healthy foods.

Mechanisms Behind Food Cravings

In this section, Andrew Huberman discusses the mechanisms behind food cravings.

Dopamine and Reward Centers

• Dopamine is a neurotransmitter associated with reward centers in the brain.

• Palatable foods activate these reward centers and release dopamine, leading to cravings for those foods.

• Overeating palatable foods can lead to desensitization of dopamine receptors, requiring more palatable foods to achieve the same level of reward response.

Changing Your Food Preferences

In this section, Andrew Huberman discusses how you can change your food preferences over time.

Habituation and Exposure Therapy

• Habituation is the process of becoming accustomed to a stimulus over time.

• Exposure therapy involves gradually increasing exposure to a stimulus to reduce fear or aversion to it.

• These techniques can be used to change food preferences and increase desire for healthier foods.

Conclusion

In this section, Andrew Huberman summarizes the main points discussed in the podcast.

Key Takeaways

• Nutrient-dense foods are better for brain health than less nutrient-dense, palatable foods.

• The gut microbiome plays a role in food choices by sending signals about nutrient needs.

• Beliefs and perceptions about food can shape our desire for certain foods.

• Dopamine and reward centers in the brain play a role in food cravings.

• Habituation and exposure therapy can be used to change food preferences.

ROKA Eyeglasses and Sunglasses

In this section, the speaker talks about the features of ROKA eyeglasses and sunglasses.

Features of ROKA Eyeglasses and Sunglasses

• Designed to provide crystal clarity in both shade and bright sunlight.

• Lightweight and comfortable to wear during exercise or work.

• Aesthetically pleasing design suitable for various occasions.

• Discount code "Huberman" available at ROKA.com for 20% off first order.

Athletic Greens

In this section, the speaker discusses Athletic Greens, a vitamin mineral probiotic drink that covers foundational supplementation and health needs.

Benefits of Athletic Greens

• Covers all basic vitamin mineral needs.

• Contains probiotics that support a healthy gut microbiome, which is important for keeping inflammation low, supporting the immune system, and brain health through the gut-brain axis.

• Special offer available at Athleticgreens.com/Huberman: five free travel packs and a year supply of vitamin D3/K2.

Headspace Meditation App

In this section, the speaker introduces Headspace, a meditation app backed by 25 peer-reviewed published studies.

Benefits of Headspace Meditation App

• Reduces stress, improves sleep quality, enhances cognition.

• Offers meditations of different duration and type to suit individual preferences.

• Provides consistent positive benefits with regular use.

• Free one-month trial with all of Headspace's full library of meditations available at headspace.com/specialoffer.

Neuroplasticity Super Protocol

In this section, the speaker introduces a valuable zero-cost resource online called Rethink Education and describes the neuroplasticity super protocol for teaching any sort of information.

The Neuroplasticity Super Protocol

• Describes classic and modern neuroplasticity literature in both animal models and humans.

• Outlines nine-plus steps that teachers can apply in the classroom to teach any sort of information, including music, math, sports, etc.

Nutrition and Brain Health

In this section, the speaker discusses how certain foods can enhance brain function and maintain brain health over time. The speaker also touches on the importance of modulatory components such as quality sleep and cardiovascular exercise.

Modulatory Components for Brain Health

• Getting quality sleep on a regular basis is crucial for mental and physical health.

• Cardiovascular exercise for at least 150 to 180 minutes per week is important for heart health, which directly relates to brain health.

Directly Controlling Neuron Function

• Certain foods have been shown to be vitally important for directly controlling neuron function.

• Glia cells play an active role in metabolism neurons in brain function and cognition.

Foods that Enhance Brain Function

• Omega-3 fatty acids found in fish are important for maintaining healthy brain function.

• Antioxidants found in fruits and vegetables help protect against oxidative stress that can damage neurons.

• Polyphenols found in tea, coffee, and dark chocolate have been shown to improve cognitive performance.

• Curcumin found in turmeric has anti-inflammatory properties that may benefit brain health.

The Importance of Fat for Brain Function

In this section, the speaker discusses how fat is an essential food element for brain function and how it makes up the nerve cells in our brain.

The Role of Fat in Nerve Cells

• Nerve cells have a double-layered membrane made up of fats that serve as a boundary between those cells.

• Maintaining the health of those neurons comes from the foods we eat, specifically essential fatty acids and phospholipids.

• Essential fatty acids include EPA and DHA varieties, with omega-3s being particularly important for healthy brain function.

• Most people are not getting enough omega-3s in their diet to support healthy brain function.

Sources of Essential Fatty Acids

• Fish such as mackerel, salmon, herring, oysters, sardines, anchovies are high in omega-3s.

• Caviar is the heavyweight champion of EPAs per unit volume but may not be accessible to everyone.

Overall, this section emphasizes the importance of fat for maintaining healthy nerve cells and highlights sources of essential fatty acids that can support healthy brain function.

Importance of Omega-3 Fatty Acids and Phosphatidylserine for Brain Health

In this section, the speaker discusses the importance of omega-3 fatty acids and phosphatidylserine for brain health.

Omega-3 Fatty Acids

• Eating foods that are rich in omega-3s or supplementing with omega-3s can be very beneficial for cognitive function in the short and long-term.

• It is recommended to consume a minimum threshold of at least 1.5 grams of EPA per day to support brain health.

• Omega-3s are also thought to be beneficial for cardiovascular health.

Phosphatidylserine

• Phosphatidylserine is abundant in meats and fish and has been shown to improve cognition and reduce cognitive decline.

• Fermented foods like sauerkraut can also provide some amount of phosphatidylserine.

• Supplementing with phosphatidylserine at 300 milligrams per day can have modest but real effects on brain function.

Overall, consuming foods rich in omega-3 fatty acids and phosphatidylserine or supplementing with them can have significant benefits for brain health.

Acetylcholine and Focus

In this section, the speaker discusses acetylcholine as a neuromodulator that enhances the activity of certain sets of neurons involved in focus and alertness. The speaker also explains how dietary choline is vital for the production of acetylcholine.

Acetylcholine as a Neuromodulator

• A neuromodulator modulates the function of many brain circuits and circuits within the body.

• Acetylcholine enhances the activity of certain sets of neurons involved in focus and alertness while downplaying the activity of other neurons.

• Brain areas involved in focus and alertness are highlighted when acetylcholine is released from specific clusters of neurons, such as the nucleus basalis.

Importance of Dietary Choline

• Ample choline is necessary for producing acetylcholine, which allows for focus through many intervening steps.

• The amount of acetylcholine we have affects our ability to focus or be alert.

• Eggs, particularly egg yolks, are an incredibly rich source of nutrients for the brain and contain choline.

Enhancing Neuron Function with Omega-3 Fatty Acids, Phosphatidylserine, and Choline

In this section, the speaker discusses three things that can support nerve cells and enhance neuron function in the short and long-term. These include EPA (omega-3 fatty acids), phosphatidylserine, and choline. The speaker also emphasizes the importance of hydration and electrolytes for proper neuron function.

Supporting Nerve Cells

• EPA (omega-3 fatty acids), phosphatidylserine, and choline are the top three things for enhancing neuron function.

• Hydration is important for proper neuron function because a lot of the brain is water. Sodium, potassium, and magnesium are also important for nerve cells to function as they pass across lipid membranes that allow neurons to generate electrical activity and communicate with one another.

Recommended Daily Intake

• Most people should strive to get somewhere between 500 milligrams and a gram of choline per day. Some people rely on supplementation in order to hit those levels because they're not eating enough foods containing choline such as egg yolks or certain fish.

• The effectiveness of these compounds varies depending on how well your brain was working previously. Many studies have looked at their effectiveness in people suffering from mild or severe cognitive decline. However, these are quality healthy foods that we should all be ingesting anyways as they can support brain function to some degree or another.

Personal Experience

• The speaker ingests fish oil mainly in liquid form because it's the easiest way and most economically affordable way to do it for most people. He takes about two to three grams per day of EPA.

• The speaker does not supplement with phosphatidylserine but knows several colleagues who do. He supplements with alpha-GPC, which is in the acetylcholine pathway or biosynthesis pathway, and takes 300 milligrams from time to time.

Alpha-GPC and Creatine for Cognitive Function

In this section, the speaker discusses two compounds that have been shown to improve neuronal and brain function: alpha-GPC and creatine.

Alpha-GPC

• Studies of offsetting cognitive decline using alpha-GPC used high dosages of 600 to 900 or even 1200 milligrams per day.

• The speaker supplements with 300 milligrams every now and again.

Creatine

• Creatine can be derived from meat sources or supplemented.

• Creatine can be used as a fuel source in the brain and enhance the function of certain frontal cortical circuits that connect to areas of the brain involved in mood regulation and motivation.

• Supplementation with at least five grams per day has been shown to improve cognition in people not getting creatine from animal sources.

• The most typical form of creatine is creatine monohydrate, which has been shown to enhance cognition in people eating animal products as well.

• The speaker personally takes five grams per day as a baseline insurance policy but hasn't noticed a tremendous benefit.

Meat and Blueberries for Brain Health

In this section, the speaker discusses the benefits of meat and blueberries for brain health.

Meat Consumption and Creatine Supplementation

• The speaker eats a limited amount of meat but does not actively seek out creatine in their diet.

Benefits of Blueberries for Brain Health

• Blueberries contain anthocyanins that have been shown to improve brain function by reducing inflammation or through other modulatory effects.

• Eating a cup or two of blueberries every day can enhance overall wellbeing at different levels.

• Anthocyanins in blueberries have been shown to reduce DNA damage, cognitive decline, and positively affect bodily organs and blood glucose regulation.

• A range of 400 to 600 milligrams per day seems to be the minimum threshold for getting a cognitive effect in elderly patients.

Supplementation with Blueberry Extract

• If one is going to supplement with blueberry extract to get the anthocyanin effect on cognition, it is recommended to take between 428 and 598 milligrams of anthocyanins daily for 12 weeks.

Food-Derived Things That Can Enhance Brain Function

In this section, the speaker discusses food-derived things that can enhance brain function.

Key Points:

• Glutamine is an interesting amino acid that can enhance immune system function and offset sugar cravings. It is found in protein-rich foods like beef, chicken, fish, dairy products, eggs, as well as vegetables like beans, cabbage, spinach and parsley.

• People generally supplement with glutamine by taking anywhere from a gram to 10 grams per day. Glutamine supplementation can offset some of the negative effects on cognition caused by altitude and oxygen deprivation of other sorts.

• Apnea is associated with cognitive decline and cognitive dysfunction even in young people. Glutamine supplementation can offset some of the cognitive deficits that are associated with reduced oxygenation of the brain.

Obstructive Sleep Apnea Severity Affects Amyloid Burden In Cognitively Normal Elderly

In this section, the speaker talks about how obstructive sleep apnea affects amyloid burden in cognitively normal elderly individuals.

Key Points:

• Obstructive sleep apnea severity affects amyloid burden in cognitively normal elderly individuals. Amyloid burden is a correlate of Alzheimer's and other forms of neurodegeneration and cognitive decline associated with memory deficits.

• Glutamine appears to be able to offset some of the negative symptomatology associated with obstructive sleep apnea.

The Benefits of Glutamine Supplementation

In this section, the speaker discusses a paper on the possible importance of glutamine supplementation to mood and cognition in hypoxia from high altitude. He shares his personal experience with taking glutamine as a supplement and how it may have immune-enhancing effects.

Glutamine Supplementation

• Last author Quaresma's review paper on "The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude" is discussed.

• The speaker has been taking glutamine as a supplement since college due to its purported immune-enhancing effects.

• Glutamine may also have cognitive-enhancing effects, making it a supplement that the speaker continues to take.

• While these immune-enhancing and cognitive-enhancing effects have some data to support them, they are not conclusive.

Micronutrients for Brain Health

In this section, the speaker emphasizes that all of the micronutrients he lists can be extracted from food. He explains that these compounds support the structure of neurons and other cells in the brain important for focus, memory, and cognition.

Micronutrients for Brain Health

• All micronutrients listed can be extracted from food.

• Supplements can help achieve higher levels if desired but should be taken with caution after consulting with a doctor.

• The list supports neuron structure and other cells important for focus, memory, cognition, sleep modulation, inflammation reduction throughout the body, cardiovascular function.

Why We Like the Foods We Like

In this section, the speaker discusses the three channels in our body and nervous system that determine what foods we pursue, how much to eat, and whether or not we find a particular food attractive.

Mechanisms of Food Preference

• There are three channels in our body and nervous system that determine what foods we pursue, how much to eat, and whether or not we find a particular food attractive.

• The nervous system is constantly analyzing food as yum (want more), yuck (avoid), or meh (so-so).

The Science of Taste

In this section, the speaker discusses the sensation of taste and how it relates to the consistency of food. He also explains the five basic tastes and how they are detected by sensors in our mouth.

The Five Basic Tastes

• Bitter, sweet, umami, salty, and sour are the five basic tastes.

• Bitterness comes from raw radish while sweetness comes from sugars like fructose and glucose.

• Umami is present in both plant and animal foods and gives us a sensation of savoriness.

• Braising meats or vegetables activates the umami receptor.

How Taste Works

• Chemical sensors on our tongue transduce chemicals in food into electrical signals that travel along the gustatory nerve to synapse in our brainstem.

• Information is then sent up to the insular cortex which is concerned with interoception or our perception of what's going on inside our body.

• Neurons within the insula pay attention to how stressed we are, how alert we are or how tired we are.

• Neurons in areas of our cortex respond to particular tastes providing an internal representation of an external sense.

Electrical Signals in Our Brain

In this section, the speaker explains how electrical signals work in our brain.

Electrical Signals

• Electrical signals sent into our brain have no unique signature for salty or sweet but rather it's a relative activation traveling into the brain as electrical signals.

• Electrical signals are sent into the brain and we can identify whether it's sweet, bitter or umami flavored.

How Perception of Taste Works

In this section, the speaker discusses how studies have shown that neurons in the brain respond to sweet or bitter tastes and how manipulating these neurons can affect perception of taste.

Neurons Responding to Sweet and Bitter Tastes

• Studies by the Zuker Lab have identified neurons in the cortex deep in the brain that respond to sweet or bitter tastes.

• Using molecular tricks, they were able to silence or activate these neurons.

• Silencing neurons that represent sweet eliminates preference for sweet taste.

• Activating sweet neurons while drinking bitter water leads to preferring bitter water over sweet.

Perception of Taste is a Central Phenomenon

• Perception of what we like is a central phenomenon deep within the brain, not just about how things taste on our tongue.

• Our sense of taste is related to particular things occurring in our brain and body that are likely to give us what we need.

Rewiring Sense of Taste

• It's possible to rewire one's sense of taste and preference for particular foods through circuitries linking up with one another.

• Preference for a particular taste can be uncoupled from reward systems in the brain.

Coordination Between Brain and Body

• Your sense of what tastes good is related to particular things that are occurring in your brain and body, and that are likely to give your brain and body the things it needs.

Neurons in the Gut

In this section, Dr. Rhonda Patrick discusses how neurons in the gut respond to different aspects of food and digestion.

Neurons Responding to Food Mechanics

• Neurons in the digestive tract respond to the mechanical size of food portions.

• They also respond to whether the gut is full or empty, as well as temperature, spiciness, and texture of food.

• These neurons are not taking in food but rather surveying its qualities.

Neuropod Cells

• Neuropod cells are a type of neuron that responds to amino acids, sugars, and fatty acids present in digested food.

• These cells send electrical signals up into the brain through a cluster of neurons called nodose ganglion.

• The nodose ganglion then sends its own process into the brain and triggers dopamine release.

Impact on Food Cravings

• Dopamine inspires motivation, reward, and more seeking for whatever led to its activation.

• Hidden sugars placed into processed foods activate these subconscious mechanisms that drive people to pursue more of these foods.

• However, these neurons also signal when eating foods rich in omega-3 fatty acids.

The Role of Fermented Foods in Gut Health

In this section, the speaker discusses how fermented foods can enhance the quality of the mucosal lining of the gut and promote healthy food seeking.

Fermented Foods for a Healthy Gut Microbiome

• Ingesting two to four servings of fermented foods that are low in sugar each day is the best way to ensure a healthy gut microbiome.

• A recent study published in Cell showed that consuming fermented foods can enhance the quality of the mucosal lining of the gut, allowing certain gut microbiota to flourish while preventing harmful ones from doing so.

• Researchers have found that getting probiotics from fermented foods is probably the simplest and most straightforward way to supplement one's diet with beneficial bacteria.

Three Pathways for Food Preference

This section covers three pathways by which we prefer certain foods: taste familiarity, subconscious signaling from the gut based on nutrient content, and learned association between taste and food value.

Taste Familiarity

• Our preference for certain foods is influenced by their taste on our tongue and in our mouth.

• We have yum, yuk, meh responses to different tastes.

Subconscious Signaling from Nutrient Content

• Correct gut microbiome conditions allow neurons that signal to the brain to promote healthy food seeking.

• Separate studies have shown that ingesting fermented foods can create these correct conditions.

Learned Association Between Taste and Food Value

• The third pathway involves learned associations between particular tastes and their nutritional value or quality.

• This pathway provides an opportunity for individuals to rewire what they find tasty and want more of.

How Taste Drives Our Food Choices

This section discusses experiments involving ingestion of substances containing sugar or not, varying taste associated with sugar ingestion, and how taste and food value drive our food choices.

Experiments on Taste and Food Value

• Ivan de Araujo and Dana Small have conducted experiments involving ingestion of substances containing sugar or not, varying taste associated with sugar ingestion.

• Mice and humans prefer to consume sweet beverages over non-sweetened water or bitter water.

• Humans will prefer a fatty sweet drink like a milkshake.

The Neuroscience of Taste and Food Preferences

In this section, the speaker discusses how taste and nutrient content are aligned, and how sugar in the gut triggers neurons to signal the brain to pursue more of that thing. The speaker also explains that we are motivated to eat sweet things not just because they taste good but because they change our blood sugar level.

Taste and Nutrient Content

• The taste and nutrient content of what we ingest are aligned.

Sugar Triggers Neurons

• Sugar in the gut triggers the activation of neurons which signals to the brain to pursue more of that thing.

Motivation for Eating Sweet Things

• We are motivated to eat sweet things not just because they taste good but also because they change our blood sugar level.

• We are wired to pursue things that increase our blood glucose so much so that when glucose is prevented from being metabolized by neurons, the reinforcing or rewarding properties of a food or taste are eliminated.

• What we're seeking when we eat is not just taste, dopamine, or even a rise in blood glucose; it's things that allow our neurons to be metabolically active.

Hard-wired vs Soft-wired Systems

In this section, the speaker explains hard-wiring versus soft-wiring in biology and neuroscience.

Hard-Wiring vs Soft-Wiring

• Hard-wiring refers to mechanisms that are immutable and unchangeable while soft-wiring allows for changes in systems.

• There is some hard-wiring preference for certain types of nutrients such as sweet things but there's also some soft-wiring in the system that allows it to change.

Artificial Sweeteners

In this section, the speaker discusses how artificial sweeteners interact with the actual sweet sensing system and whether they are good or bad for us.

Rewiring Our Taste System

• We can rewire our taste system in ways that serve us for better or for worse.

Interaction of Artificial Sweeteners with Sweet Sensing System

• Experiments have been done on how artificial sweeteners interact with the actual sweet sensing system.

• As of just last year, we know that whether artificial sweeteners are good or bad for us depends on various factors.

Artificial Sweeteners and Dopamine

In this section, the speaker discusses how artificial sweeteners can affect our dopamine levels and lead to increased consumption of these sweeteners.

The Experiment

• One group is given a sweet substance that raises blood glucose levels and dopamine.

• Another group consumes an artificial or non-caloric sweetener that does not raise blood glucose levels or dopamine.

• Continued ingestion of artificial sweeteners leads to increased dopamine levels and reinforcement of the preference for these sweeteners.

Pairing with Blood Sugar Increase

• Pairing an artificial sweetener with a substance that increases blood sugar taps into the dopamine system and reinforces the preference for the non-caloric sweet taste.

• Consuming diet soda with foods that increase blood glucose leads to increased insulin secretion in response to later consumption of just the diet soda.

Overall, consuming more artificial sweeteners over time can lead to increased dopamine levels and reinforcement of their preference. Pairing them with substances that increase blood sugar can further reinforce this preference.

Artificial Sweeteners and Insulin Management

In this section, the speaker discusses the impact of artificial sweeteners on insulin management. They explain that consuming non-caloric beverages in combination with food can lead to increases in insulin that make individuals pre-diabetic. The speaker provides recommendations for consuming artificial sweeteners and highlights the importance of matching perceived taste with the effect of what is being consumed on blood sugar and metabolism.

Impact of Artificial Sweeteners on Insulin Management

• Consuming non-caloric beverages in combination with food can lead to increases in insulin that make individuals pre-diabetic.

• Whether or not you ingest artificial sweeteners alone or in combination with food is vitally important for your insulin management.

• It's best to consume artificial sweeteners away from any food that raises blood glucose levels.

• Artificial sweeteners are not bad for you, but it's important to be mindful of how they impact your insulin management.

Recommendations for Consuming Artificial Sweeteners

• Consume artificial sweeteners away from any food that raises blood glucose levels.

• If you're going to enjoy diet soda, do it not while consuming food, especially foods that raise blood glucose levels.

Matching Perceived Taste with Effect on Blood Sugar and Metabolism

• The preference for certain foods and activation of the dopamine system through conscious taste is mutable and can be changed by targeting the insula structure in the brain involved in interoception.

• The impact of whether there is a match or mismatch between perceived taste and effect on blood sugar and metabolism is independent of the form of artificial or non-caloric sweetener consumed.

Dopamine and Food

In this section, Dr. Huberman discusses the role of dopamine in our response to food.

The Role of Dopamine

• Sweet taste and/or blood glucose elevating foods and drinks cause activation of the nucleus accumbens.

• Hypothalamus and arcuate nuclei are involved in motivating us to eat or stop eating.

• Nucleus accumbens and dopamine release can be thought of as a nitro boost that increases how much we want more of something.

• When dopamine is present, it's a generic signal to go seek out more of whatever caused that release.

The Insula and Prefrontal Cortex

• The insula integrates information about how we feel about what we're eating.

• The prefrontal cortex informs us about why we might want to eat certain foods.

Perception and Taste

• Subjective signals about the foods we're eating can impact how those foods will taste eventually.

• Consuming neutral foods with other foods that increase blood glucose can change their value based on the activation of the dopamine system.

Overall, Dr. Huberman explains how dopamine plays a role in our response to food, including sweet tastes and blood glucose elevating foods. He also discusses how different brain areas like the hypothalamus, nucleus accumbens, insula, and prefrontal cortex are involved in regulating our desire for food. Finally, he talks about how subjective signals about food perception can impact taste over time.

The Impact of Food on Brain Health

In this section, the speaker discusses how food affects brain health and how we can use this knowledge to consume healthy foods that serve our brain health in the immediate and long-term.

The Dopamine Pathway

• Studies have shown that sucralose, when paired with glucose-elevating substances, activates the dopamine pathway.

• Similar studies have been conducted by Alia Crum at Stanford University exploring bodily responses such as insulin release and other eating-related hormones.

Belief Effect

• People's physiological response to food is heavily influenced by what they believe is in it.

• This belief effect has a direct impact on physiological measures like blood sugar and blood glucose.

Incorporating Healthy Foods into Your Diet

• To incorporate healthy foods into your diet, pair them with something else in the same meal that provides a shift in brain metabolism.

• According to data on sucralose conditioning, even within 14 days of ingesting healthy foods regularly, they will take on a subjective experience.

The Impact of Food on Our Brain

In this section, the speaker discusses how what we consume regularly impacts our brain and its health. He explains that certain foods lead to increases in dopamine, which reinforces our tendency to eat them.

Different Diets

• There are different diets that people argue are best for us, such as a pure carnivore diet or a purely plant-based diet.

• Most people fall into the omnivore category.

• Certain people heavily subscribe to the nutrient and health beneficial effects of a given diet.

Impact of Foods on Our Brain

• Foods impact our brain and its health, but they also impact how our brain functions and responds to food.

• Consuming progressively sweeter and highly palatable foods shifts our dopamine system, making us believe that those foods are the only ones that can trigger this reward system.

• We can adjust our sense of what we perceive as an attractive and rewarding food by consuming less sweet or savory foods.

Importance of Learning Associated Food Reward

• Learning associated food reward is important for understanding why we like the foods we eat and how to eat more healthy foods while enjoying them.

• We don't just like sweet foods because they taste good; we like them because they predict a certain kind of metabolic response.

Impact on People with Metabolic Disorders

• Food preference and the ability to reshape circuits is not disrupted in people with type 2 diabetes or other metabolic disorders to the point where it can't be rewired.

Food and Brain Health

In this section, the speaker discusses how pairing certain foods with others can shift metabolism in the brain and rewire what we consider palatable. They also recommend a review article for those interested in learning more about food reward and reinforcement.

Rewiring Palatability

• Pairing foods appropriately can shift metabolism of the brain

• This rewires what we consider palatable and attractive as foods

• Ivan de Araujo's "Rethinking Food Reward" is a great review article on food reward and reinforcement

• Written by Ivan de Araujo, Mark Schachter, and Dana Small

• Published in the "Annual Reviews of Psychology" in 2019

• Accessible online

Superfoods for Brain Health

• Certain foods have ample data to support their role in enhancing short-term and long-term cognition

• These are referred to as superfoods

• The speaker recommends focusing on these superfoods for optimal brain health

Leveraging Pathways for Healthy Eating

• Different tastes, events within the gut, and events within the brain combine to lead us to pursue particular foods

• We can leverage these pathways to pursue more of the foods that are good for our overall body health

• Enjoyment of healthy foods is possible through reshaping our preferences

Supplements and Quality Standards

In this section, the speaker talks about supplement quality standards. He mentions that supplement companies don't always have high-quality standards or accurate labeling. He then introduces Thorne as a partner with high levels of stringency regarding supplement quality.

Issues with Supplement Companies

• Supplement companies don't always have high-quality standards or accurate labeling

• Amounts listed on bottles may not match actual contents

Thorne Partnership

• Thorne has the highest levels of stringency with respect to supplement quality

• They partner with major sports teams and the Mayo Clinic

• The speaker has tremendous confidence in the quality of their supplements

Thorne Supplements

• The speaker takes supplements from Thorne

• To see the supplements he takes, visit thorne.com/u/huberman

Supporting the Podcast

In this section, the speaker talks about ways to support the podcast. He mentions subscribing to their YouTube channel and leaving suggestions for future topics and guests. He also introduces their Patreon page as another way to support them.

YouTube Channel

• Subscribing to their YouTube channel is a zero-cost way to support them

• Leaving suggestions for future topics and guests in the comment section on YouTube is appreciated

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