Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

In this episode I explain how your vagus nerve—an extensive neural
pathway linking your brain and body in both directions—powerfully
regulates your mood, digestion, alertness and even certain food
cravings, and I explain how you can activate certain vagus nerve
pathways to improve your heart rate variability (HRV), a key marker
of health and longevity. I also explain how to control vagal
pathways to enhance your focus and alertness to improve learning
and neuroplasticity. And I explain how your vagus nerve controls
levels of serotonin in both your gut and brain, impacting your mood
and emotional resilience and how to keep that pathway robust. Read
the episode show notes at hubermanlab.com. Thank you to our
sponsors AG1: https://drinkag1.com/huberman LMNT:
https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman
ROKA: https://roka.com/huberman Function:
https://functionhealth.com/huberman Timestamps 00:00:00 Vagus Nerve
00:02:43 Sponsors: LMNT & Joovv 00:05:41 Cranial Nerves, Inputs
(Afferents) & Outputs (Efferents), Sensory & Motor 00:12:40
Vagus Nerve & Sensory Pathways, Body & Brain 00:18:30
Sensory Information, Chemical & Mechanical Information 00:23:49
Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve,
Tool: Calming & Auricular (Ear) Sensation 00:30:19 Sponsors:
AG1 & ROKA 00:33:38 Vagus Nerve Motor Outputs 00:36:00
Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR
Deceleration 00:49:46 Aging, Declining HRV, Health, Activity, Tool
00:52:31 Tool: Exercise, Increase Alertness for Cognitive &
Physical Activity, Motivation 01:04:26 Sponsor: Function 01:06:14
Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC
Nicotine 01:11:48 Tools: High-Intensity Exercise, Increase
Alertness, Focus & Learning; Sleep 01:18:14 Serotonin, Gut,
Brain & Mood, Depression & SSRIs 01:21:34 Serotonin,
Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS),
Tools: Low-Sugar Fermented Foods, Tryptophan 01:28:49 Mood,
Depression, Gut Health & Vagal Signaling, Probiotics 01:32:12
Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus
Stretch 01:42:00 Tools: Calming Down, Humming, Extended Exhales
01:46:38 Recap 01:48:46 Zero-Cost Support, YouTube, Spotify &
Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols
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