Improve Your Lymphatic System for Overall Health & Appearance

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 27 October 2025

⏱️ 100 minutes

🔗️ Recording | iTunes | RSS

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Summary

Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lymphatic System (00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer (00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog (00:14:52) Sponsor: LMNT & David Protein (00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement (00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming (00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing (00:32:05) Swimming & Lymphatic Flow; Tai Chi (00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha (00:37:28) Sponsor: AGZ by AG1 (00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage (00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes (00:54:24) Cancer Treatment, Lymph Nodes & Lymphedema (00:57:02) Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots (01:00:09) Sponsors: Eight Sleep (01:01:43) Glymphatic System, Brain & Sleep (01:05:56) Sleep & Brain Waste Recycling; Discovery of the Glymphatic System (01:12:24) Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position (01:15:54) Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow (01:17:29) Puffy Face, Tool: Lymphatic & Facial Massage (01:21:23) Sponsor: Function (01:23:11) Tool: Hydration & Lymphatic Support (01:24:48) Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging (01:31:06) Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance (01:36:08) Key Takeaways (01:37:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the Huberman Lab podcast,
0:02.2	where we discuss science and science-based tools
0:04.9	for everyday life.
0:09.1	I'm Andrew Huberman, and I'm a professor
0:11.0	of neurobiology and ophthalmology
0:13.4	at Stanford School of Medicine.
0:15.2	Today we are discussing the lymphatic system.
0:18.1	For many of you, the lymphatic system
0:20.1	probably sounds a little bit esoteric. And for many of you, the lymphatic system probably sounds a little bit esoteric.
0:22.4	And for many of you, the lymphatic system
0:24.1	may even drop notions of people talking about lymphatic clearance
0:28.7	or doing bizarre seeming types of very light massage
0:32.6	or jade rollers or bouncing on trampolines.
0:36.5	And I must say in researching this episode,
0:38.3	I came to three general conclusions
0:41.3	that I think are important to point out right now.
0:43.3	First of all, your lymphatic system is absolutely essential
0:46.3	to your immediate and long-term health.
0:48.3	It's an incredible system that is serving you right now
0:51.3	as you listen to this, and it's a system that you need to support.
0:54.8	The second conclusion is that the lymphatic system
0:57.8	is somewhat cryptic,
	...

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