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How to Enhance Your Gut Microbiome for Brain & Overall Health

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.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 Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
Disclaimer

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 Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter
Disclaimer
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