Episode
How to Optimize Your Brain-Body Function & Health
1:51:59
Published: Mon Jul 26 2021
Description
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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Your Sense of Self: Interoception (00:01:25) Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation (00:03:45) Sponsors: AG1, LMNT, Thesis, Momentous (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 Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
In this podcast, the host discusses the importance of interoception, our ability to sense our internal landscape, and how it affects our bodily and brain health as well as our performance in life.
00:00 - 01:47 (01:47)
Summary
In this podcast, the host discusses the importance of interoception, our ability to sense our internal landscape, and how it affects our bodily and brain health as well as our performance in life. The discussion includes actionable protocols for improving interoception.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Learn about how understanding self-sensing and one's internal milieu can positively impact sleep, body composition, mental focus, mood, and stress regulation.
01:47 - 10:43 (08:56)
Summary
Learn about how understanding self-sensing and one's internal milieu can positively impact sleep, body composition, mental focus, mood, and stress regulation. Nutritional practices, exercise routines, and even certain supplementations can aid in optimizing self-awareness and improving overall health.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Your brain has no sensation of its own, whereas organs in your body need to communicate with your brain to tell what's going on.
10:43 - 19:31 (08:48)
Summary
Your brain has no sensation of its own, whereas organs in your body need to communicate with your brain to tell what's going on. By properly regulating the mechanical and chemical environment of your body, you can make your brain function better.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Breathing and heart rate are intrinsically linked via the mechanical pressure changes in the lungs, diaphragm, and heart, with the brain sending signals to adjust heart rate based on the speed of blood flow.
19:31 - 29:19 (09:47)
Summary
Breathing and heart rate are intrinsically linked via the mechanical pressure changes in the lungs, diaphragm, and heart, with the brain sending signals to adjust heart rate based on the speed of blood flow.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
When you inhale air, the oxygen molecules in that air move from your lungs into the bloodstream through a network of capillaries.
29:19 - 33:53 (04:34)
Summary
When you inhale air, the oxygen molecules in that air move from your lungs into the bloodstream through a network of capillaries. The health of different tissues in the body depends on the balance between carbon dioxide and oxygen that fills the lungs, which sends signals to the brain to regulate breathing.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
The speaker explains how breathing techniques can help improve focus and relaxation, and how a simple exercise of exhaling all air and holding your breath can lead to feeling alert and calm.
33:53 - 42:51 (08:57)
Summary
The speaker explains how breathing techniques can help improve focus and relaxation, and how a simple exercise of exhaling all air and holding your breath can lead to feeling alert and calm. This technique can be especially useful for those who struggle to focus without the use of stimulants or extreme measures.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
The neurons in our gut signal the brain when our stomachs are empty, which can drive our desire to eat, while neurons in the gut can also inform the brain about how to control the digestive tract.
42:51 - 51:25 (08:33)
Summary
The neurons in our gut signal the brain when our stomachs are empty, which can drive our desire to eat, while neurons in the gut can also inform the brain about how to control the digestive tract. Intermittent fasting has also been shown to have positive effects on various aspects of health according to recent studies.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Omega-3 fatty acids found in fatty fish, fish oil, krill, and certain plant substances activate GPR65 neurons that send information from the digestive tract to the brain about the presence of certain nutrients.
51:25 - 56:46 (05:20)
Summary
Omega-3 fatty acids found in fatty fish, fish oil, krill, and certain plant substances activate GPR65 neurons that send information from the digestive tract to the brain about the presence of certain nutrients. This communication between the gut and brain can occur even if food is delivered directly to the gut through tube feeding.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
The podcast discusses the importance of maintaining the acidity level of the gut for improving autoimmune function and enhancing brain and body health based on peer-reviewed data from high-quality journals.
56:46 - 1:04:29 (07:43)
Summary
The podcast discusses the importance of maintaining the acidity level of the gut for improving autoimmune function and enhancing brain and body health based on peer-reviewed data from high-quality journals. It also highlights the significance of consuming foods rich in omega-3 and amino acids to reduce sugar cravings.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
A study conducted over several weeks found that an increased intake of fiber or fermented foods can have a positive impact on gut microbiome, immune and autoimmune function, and inflammatory markers.
1:04:29 - 1:11:10 (06:40)
Summary
A study conducted over several weeks found that an increased intake of fiber or fermented foods can have a positive impact on gut microbiome, immune and autoimmune function, and inflammatory markers. This suggests that a high carbohydrate, high fiber diet can make individuals better at digesting carbohydrates.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Learn about the connection between the gut and the brain, and how adjusting the gut microbiome can improve symptoms of irritable bowel syndrome, Crohn's disease, Hashimoto's, eczema, and skin conditions.
1:11:10 - 1:23:46 (12:36)
Summary
Learn about the connection between the gut and the brain, and how adjusting the gut microbiome can improve symptoms of irritable bowel syndrome, Crohn's disease, Hashimoto's, eczema, and skin conditions. Betaine HCL pepsin tablets or capsules during meals have been shown to benefit individuals with a hard time adjusting the pH and microbiota of their gut.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Neurons in the area post-stremat and the chemoreceptor trigger zone are responsible for triggering motor reflexes in the abdominal wall, leading to nausea and vomiting, which could be beneficial in an adaptive circumstance, but certain people can experience it for other reasons as well.
1:23:46 - 1:30:54 (07:07)
Summary
Neurons in the area post-stremat and the chemoreceptor trigger zone are responsible for triggering motor reflexes in the abdominal wall, leading to nausea and vomiting, which could be beneficial in an adaptive circumstance, but certain people can experience it for other reasons as well. Interestingly, the neurons also respond to our consciousness, things we believe, and specific memories.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
The neurons in our brain that are responsible for sensing the chemistry of our cerebral spinal fluid and have access to the chemistry of our body can trigger an increase in body temperature to fight off an infection.
1:30:54 - 1:38:25 (07:30)
Summary
The neurons in our brain that are responsible for sensing the chemistry of our cerebral spinal fluid and have access to the chemistry of our body can trigger an increase in body temperature to fight off an infection. When activated, these neurons communicate with the preoptic area of the hypothalamus and trigger local effects such as inflammation and macrophages to fight off an infection.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
The vagus nerve is responsible for pooling the conditions of your gut, heart, and breathing, and sending it as a collection of information to the brain to control emotions.
1:38:25 - 1:45:54 (07:29)
Summary
The vagus nerve is responsible for pooling the conditions of your gut, heart, and breathing, and sending it as a collection of information to the brain to control emotions. Stress can alter the chemistry of your gut by shutting down the vagus nerve and disrupting gut activity.
EpisodeHow to Optimize Your Brain-Body Function & Health
PodcastHuberman Lab
Tuning up one's interoceptive awareness by focusing on their breath and heart rate can have real and positive effects on mood, focus, and overall experience of life, according to studies.
1:45:54 - 1:51:54 (05:59)
Summary
Tuning up one's interoceptive awareness by focusing on their breath and heart rate can have real and positive effects on mood, focus, and overall experience of life, according to studies. It can be done easily for a minute or two during activities such as meditation or breath work.