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.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
Your Sense of Self: Interoception
Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation
Sponsors: AG1, LMNT & Waking Up
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