Using Your Nervous System to Enhance Your Immune System

This episode teaches you a lot about the immune system,
immune-brain interactions and offers 12 potential tools for
enhancing immune system function. I discuss how our immune system
works and science-supported tools we can use to enhance our immune
system. I discuss the innate and adaptive immune systems and our
various microbiomes-- not just in our gut but also in our nose,
eyes and mouth and how to keep them healthy. And I review how
specific patterns of breathing and foods maintain a healthy mucosal
barrier that is crucial for fighting infections. I discuss how
certain neurochemicals called catecholamines enhance our immune
system function and how to use specific breathing protocols, types
and timing of heat and cold exposure, and, if appropriate,
supplementation to activate catecholamines. I also discuss the role
and use of serotonin for the sake of accessing the specific types
of sleep for recovering from illness, and I discuss how to increase
glymphatic "washout" of brain debris during sleep. I also review
fever, the vagus nerve and the use of atypical yet highly effective
compounds for rhinitis (nasal inflammation). Read the full show
notes for this episode at 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 The Mind
& Immune System, New Findings: Acupuncture &
Fascia   00:03:16 Sponsors: AG1, LMNT & Waking
Up 00:07:41 Foundational Tools & Practices for a Healthy Immune
System   00:11:20 Immune System Basics: Skin/Mucous,
Innate & Adaptive Immune System   00:17:08 Killer
Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help
Me!” Signals)   00:21:06 The Adaptive Immune System:
Antibodies   00:28:00 Tool 1: Nasal Microbiome and
“Scrubbing” Bacteria & Viruses; Nasal Breathing  
00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome
& Fermented Foods   00:34:20 Some Interleukins Are
Anti-Inflammatory   00:34:56 Sickness
Behavior   00:39:08 Some People Seek Care When Sick,
Others Want to be Alone   00:42:00 Sickness Behavior
& Depression: Cytokines   00:43:40 Reduced Appetites
When Sick: Protein, Iron, Libido   00:46:45 Vagus-Nerve
Stimulation: Fever, Photophobia, Sleepiness   00:53:03
Humoral (Blood-Borne) Factors, & Choroid Change Your Brain
State   00:55:04 Tools 4, 5: Reducing Sickness:
Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP  
01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol,
Heat-Cold Contrast   01:10:53 Feed a Fever & Starve a
Cold (?), Adrenaline   01:12:36 Tool 7: Activating Your
Immune System w/Cyclic-Hyperventilation, Alkalinity  
01:29:10 Brain Chemicals & Cyclic-Hyperventilation;
Catecholamines, Dopamine   01:32:10 Mindsets & Immune
Function; Yes, You Can Worry Yourself Sick   01:37:00
Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool
10: Cold Exposure   01:42:05 Once You’re Already Sick:
Accelerating Recovery; Tool 11: Spirulina, Rhinitis  
01:46:09 Histamines, Mast Cells   01:49:22 Tool 12:
Acupuncture: Mechanism for How It Reduces Inflammation; Fascia,
Rolfing   01:53:40 Mechanistic Science & Ancient
Practices   01:58:00 Synthesis, Ways to Support Us
(Zero-Cost), Sponsors, Supplements, Social Media  
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