How to Optimize Your Brain-Body Function & Health
from Huberman Lab
by Scicomm Media
Published: Mon Jul 26 2021
Show Notes
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.
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Timestamps
(00:00:00)Your Sense of Self: Interoception
()Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation
()Sponsors: AG1, LMNT
()Main Drivers of Feelings & Performance
()Brain-Body: A Mechanical & Chemical Dialogue
()LDB (Lung-Diaphragm-Brain) Dialogue
()Protocols 2, 3, 4: Control Heart Rate With Breathing
()Sensing Lung Pressure: Piezo Receptors
()Carbon Dioxide, From Air to Blood
()Protocol 5: Alert While Calm
()Baroreceptors: Hering-Breuer Reflex
()Gut Volume & The Desire to Open Your Mouth
()Protocol 6: Enhancing Gut-To-Brain Communication, Fasting
()Intestines, Fatty Acids, Amino Acids & Sugar
()Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients
()Gut Acidity (Is Good)
()Improving Nasal Microbiome
()Inflammation & Microbiome: Fiber vs. Fermented
()Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods
()Leaking Guts, Auto-Immune function & Glutamine
()Gut Acidity: HCl (hydrochloric acid), Pepsin
()Probiotics & Brain Fog
()Nausea: Happens in Your Brain; Area Postrema
()Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.
()Fever: Triggers and Control Knobs: OVLT
()Protocol 10: Cooling the Blood Properly
()Sensing Feelings, Vagus Nerve, Stress
()Mental Emotions Reflect Bodily Conditions
()Sensing Other People’s Emotions via the Body
()Protocol 11: Increasing Interoception, Sensing Heartbeat
()Conclusions & Resources
Title Card Photo Credit: Mike Blabac