1 hr 52 min

How to Optimize Your Brain-Body Function & Health | Episode 30 Huberman Lab

    • Health & Fitness

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.  
Thank you to our sponsors:
ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer  
Our Patreon page:
https://www.patreon.com/andrewhuberman  
Supplements from Thorne:
http://www.thorne.com/u/huberman  
Social:
Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network  
Links:
Sonnenburg, Cell Press Study - https://bit.ly/SonnenburgCellPress  
Timestamps:
00:00:00 Your Sense of Self: Interoception 00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation  00:03:30 Attributions 00:08:22 Main Drivers of Feelings & Performance 00:11:45 Brain-Body: A Mechanical & Chemical Dialogue  00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue   00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing 00:29:08 Sensing Lung Pressure: Piezo Receptors 00:30:54 Carbon Dioxide, From Air to Blood 00:34:02 Protocol 5: Alert While Calm 00:40:50 Baroreceptors: Hering-Breuer Reflex 00:42:47 Gut Volume & The Desire to Open Your Mouth  00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting  00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar 00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients  00:58:58 Gut Acidity (Is Good) 01:02:20: Improving Nasal Microbiome  01:04:13 Inflammation & Microbiome: Fiber vs. Fermented  01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods 01:13:10 Leaking Guts, Auto-Immune function & Glutamine 01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin 01:18:30 Probiotics & Brain Fog 01:21:45 Nausea: Happens in Your Brain; Area Postrema 01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc. 01:30:40 Fever: Triggers and Control Knobs: OVLT 01:37:00 Protocol 10: Cooling the Blood Properly 01:38:53 Sensing Feelings, Vagus Nerve, Stress 01:41:50 Mental Emotions Reflect Bodily Conditions 01:45:00 Sensing Other People’s Emotions via the Body 01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat  01:50:40 Conclusions & Resources  
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 - https://www.blabacphoto.com 

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.  
Thank you to our sponsors:
ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer  
Our Patreon page:
https://www.patreon.com/andrewhuberman  
Supplements from Thorne:
http://www.thorne.com/u/huberman  
Social:
Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network  
Links:
Sonnenburg, Cell Press Study - https://bit.ly/SonnenburgCellPress  
Timestamps:
00:00:00 Your Sense of Self: Interoception 00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation  00:03:30 Attributions 00:08:22 Main Drivers of Feelings & Performance 00:11:45 Brain-Body: A Mechanical & Chemical Dialogue  00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue   00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing 00:29:08 Sensing Lung Pressure: Piezo Receptors 00:30:54 Carbon Dioxide, From Air to Blood 00:34:02 Protocol 5: Alert While Calm 00:40:50 Baroreceptors: Hering-Breuer Reflex 00:42:47 Gut Volume & The Desire to Open Your Mouth  00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting  00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar 00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients  00:58:58 Gut Acidity (Is Good) 01:02:20: Improving Nasal Microbiome  01:04:13 Inflammation & Microbiome: Fiber vs. Fermented  01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods 01:13:10 Leaking Guts, Auto-Immune function & Glutamine 01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin 01:18:30 Probiotics & Brain Fog 01:21:45 Nausea: Happens in Your Brain; Area Postrema 01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc. 01:30:40 Fever: Triggers and Control Knobs: OVLT 01:37:00 Protocol 10: Cooling the Blood Properly 01:38:53 Sensing Feelings, Vagus Nerve, Stress 01:41:50 Mental Emotions Reflect Bodily Conditions 01:45:00 Sensing Other People’s Emotions via the Body 01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat  01:50:40 Conclusions & Resources  
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 - https://www.blabacphoto.com 

1 hr 52 min

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