How to Optimize Your Brain-Body Function & Health

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 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 Your Sense
of Self: Interoception   00:01:25 Protocol 1: Fermented
Foods, Not Fiber, to Reduce Inflammation   00:03:45
Sponsors: AG1, LMNT & Waking Up 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   Disclaimer & Disclosures Learn more
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