How to Enhance Your Gut Microbiome for Brain & Overall Health

In this episode, I discuss the profound effect the gut has on the
nervous system. I cover the structure and function of the gut-brain
axis and the role of the gut microbiome in the brain and overall
health. I describe how the gut controls hunger or satiety by
affecting neurons in our brain. I also contrast the many pathways
by which the gut influences the brain: direct vs. indirect
pathways, chemical vs. mechanical, and fast vs. slow signaling.
Additionally, I discuss what defines a healthy microbiome and how
your lifestyle impacts the gut microbiome, including the effects of
stress, fasting, antibiotics, pets, environment, prebiotics and
probiotics. I address how different foods shape the gut microbiome,
in particular, the emerging data that fermented foods can increase
the diversity of healthy gut microbiota. Throughout the
episode, I explain peer-reviewed and textbook findings that reveal
the critical role of the gut microbiome in supporting mental and
physical health and I outline simple tools that anyone can use in
order to enhance their gut microbiome health. For the full show
notes, visit hubermanlab.com. Thank you to our sponsors AG1:
https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Gut
Microbiome  (00:03:19) Sponsors: AG1, LMNT (00:06:55) Your
Gut-Brain Axis  (00:09:44) Gut-Brain Anatomy (00:15:32)
Microbiota vs. Gut Microbiome  (00:20:01) Roles of Gut
Microbiome  (00:23:03) Neuropod Cells: (Subconscious) Tasting
with Your Stomach  (00:34:13) Ghrelin: Slow Modulation of Your
Brain in Hunger (00:38:02) Glucagon Like Peptide 1; GLP-1 
(00:42:22) Tools: ‘Free Will’ & Food Cravings  (00:44:46)
Mechanical Cues from Gut to Brain (00:49:05) Dopamines,
Vomiting  (00:52:06) Indirect Signals from Gut Microbiota
(00:59:30) Gut Microbiome “Critical Periods”  (01:03:08) How
Gut Health Controls Overall Health  (01:12:25) What is a
Healthy Gut Microbiome? (01:15:00) Tools: Enhance Your Gut
Microbiome (01:23:49) Foods to Enhance Microbiota Diversity;
Fermented Foods  (01:37:07) High-Fiber Diets &
Inflammation (01:40:58) Artificial & Non-Caloric
Sweeteners  (01:44:27) Structure & Function of Gut-Brain
Axis  (01:49:47) Zero-Cost Support, YouTube, Spotify, Apple
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