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How to Optimize Your Brain-Body Function & 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.

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.
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) Your Sense of Self: Interoception
(00:01:25) Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation 
(00:03:45) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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
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