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

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 26 July 2021

⏱️ 112 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Maui Nui: https://mauinuivenison.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com 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 Title Card Photo Credit: Mike Blabac Disclaimer

Transcript

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0:00.0	Welcome to the Huberman Lab podcast where we discuss science and science-based tools for everyday life.
0:09.0	I'm Andrew Huberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:15.0	Today we continue in our discussion about sensation or how we sense things.
0:20.0	On previous episodes we talked about sensing light and sound waves for things like vision and hearing.
0:26.0	Today we are going to talk about our sense of self or what's called interoception.
0:31.0	Interoception is our sensing of our internal landscape, things like our heartbeat, our breathing, and our gut.
0:39.0	How full our gut might happen to be or how empty our gut might happen to be, but also our inner landscape with respect to chemistry,
0:47.0	how acidic or how good or bad we feel on the inside.
0:52.0	This discussion about sense of self and interoception has many important actionable items that relate to bodily health and brain health.
1:00.0	And believe it or not, our ability to perform well or perform poorly in life.
1:06.0	Indeed, it has profound influence on our rates of healing.
1:11.0	So today we are going to talk about all the aspects of our inner landscape and how our brain and body communicate,
1:17.0	and there will be many actionable protocols as we go along that discussion.
1:22.0	I'm pleased to announce that the Hubertman Lab podcast is now partnered with Momentus Supplements.
1:26.0	We partnered with Momentus for several important reasons.
1:28.0	First of all, they ship internationally because we know that many of you are located outside of the United States.
1:33.0	Second of all, and perhaps most important, the quality of their supplements is second to none, both in terms of purity and precision of the amounts of the ingredients.
1:41.0	Third, we've really emphasized supplements that are single ingredient supplements, and that are supplied in dosages that allow you to build a supplementation protocol that's optimized for cost, that's optimized for effectiveness, and that you can add things and remove things from your protocol in a way that's really systematic and scientific.
2:00.0	If you'd like to see the supplements that we partner with Momentus on, you can go to livemomentus.com slash Hubertman.
2:06.0	There you'll see those supplements, and just keep in mind that we are constantly expanding the library of supplements available through Momentus on a regular basis.
2:13.0	Again, that's livemomentus.com slash Hubertman.
2:16.0	Before we begin our discussion about Sense of Self, I want to highlight some very recently published research findings that I believe are immediately actionable and that everybody should be aware of.
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