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Using Your Nervous System to Enhance Your Immune System

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 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).
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) The Mind & Immune System, New Findings: Acupuncture & Fascia
(00:03:16) Sponsors: AG1, LMNT
(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, Heath-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
Title Card Photo Credit: Mike Blabac
Disclaimer

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  
Disclaimer & Disclosures
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