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Summary of Transcript:
In this podcast episode, Andrew Huberman, a neurobiology and ophthalmology professor at Stanford School of Medicine, discusses the bi-directional communication between the gut and brain and how they influence each other. He explores the concept of a gut feeling in terms of psychology and biology and the impact of the gut microbiome, the trillions of bacteria that live in the digestive tract, on metabolism, the immune system, and brain function. Huberman also provides actionable tips for maintaining gut health and promotes his podcast’s upcoming guest episode with Dr. Justin Sonneburg, a gut microbiome expert at Stanford University. The episode is sponsored by Athletic Greens, LMNT, and InsideTracker, offering free samples or discounts.
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Summary of Description:
The Huberman Lab Podcast episode discusses the connection between the gut and the nervous system. It covers the gut-brain axis, the gut microbiome’s role in brain health and overall health, and how the heart influences the brain. The episode outlines the gut microbiome’s critical role in supporting physical and mental health and provides tools for enhancing gut microbiome health. The podcast also tackles factors that affect the gut microbiome, including stress, fasting, antibiotics, pets, environment, prebiotics, and probiotics. Emerging data shows that fermented foods can increase healthy gut microbiota diversity.
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The Profound Effect of the Gut on the Nervous System: Exploring Gut-Brain Axis and Microbiome
In this episode, Andrew Huberman delves into the gut-brain axis and explains how the microbiome in the gut has a profound effect on the nervous system. He covers the anatomy, structure, and function of the gut-brain axis and how it controls hunger or satiety by affecting neurons in the brain.
Understanding Gut-Brain Anatomy
The gut and the brain are connected through nerves and chemicals. These connections are called the gut-brain axis. The heart is linked to the brain through the nerves of the enteric nervous system, which can help control or influence our emotional responses. The seat also communicates with the brain through chemicals such as hormones, peptides, and neurotransmitters.
Microbiota vs. Gut Microbiome
There are trillions of microbes that live inside our gut. These tiny organisms are called the microbiota, which play a crucial role in our health. The microbiota, along with host cells, mucus, and secretions, make up the gut microbiome. The gut microbiome is essential in breaking down food, absorbing nutrients, and eliminating waste from our bodies.
Roles of Gut Microbiome
The gut microbiome affects physical processes within the body and plays a significant role in mental health. It affects mood, behavior, and cognitive functions such as memory, attention, and learning. Neuropod cells, also known as sub-conscious taste buds, are receptors in the gut that can detect nutrients, which ultimately influence our food choices and preferences.
Chemical and Mechanical Signaling
There are many pathways through which the gut communicates with the brain, including direct vs. indirect ways, chemical vs. mechanical, and fast vs. slow signaling. Hormones like ghrelin and glucagon-like peptide 1 (GLP-1) can influence hunger and satiety, while mechanical cues such as stretching and contracting of the gut can also affect signals to the brain.
Gut Microbiome and Mental Health
Recent studies have shown that the gut microbiome is linked to mental health. A healthy microbiome can promote positive emotions, while an unhealthy microbiome can lead to depression, anxiety, and poor mental health. Environmental factors such as stress, antibiotics, pets, and diet can impact the microbiome, affecting psychological and physical health.
Tools to Enhance Gut Microbiome
Andrew Huberman shares simple tools that anyone can use to enhance their gut microbiome health. These include consuming probiotics and prebiotics, maintaining a healthy diet, reducing stress, and avoiding antibiotics. He also highlights the emerging data that fermented foods can increase healthy gut microbiota diversity.
In conclusion, the gut microbiome profoundly affects the nervous system, and a healthy microbiome is vital for good mental and physical health. Understanding the gut-brain axis and how to enhance the microbiome through lifestyle changes can lead to improved overall health and well-being-.
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Source Description
In this episode, I discuss the gut’s profound effect 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 heart influences the brain: direct vs. indirect ways, 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, particularly 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; I outline simple tools anyone can use to enhance their gut microbiome health.
#HubermanLab #GutHealth #Microbiome
Thank you to our sponsors
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InsideTracker: https://insidetracker.com/huberman
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Article Links
“The Emerging Biology of Gut-Brain Sensory Transduction”: https://bit.ly/3HruBiE
“Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder”: https://bit.ly/3hmq5Y2
“Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study”: https://bit.ly/3spfYs2
“Emotional wellbeing and gut microbiome profiles by enterotype”: https://go.nature.com/3tcLKYp
“Brain fogginess, gas, and bloating: a link between SIBO, probiotics, and metabolic acidosis”: https://bit.ly/33YlsR9
“Gut-microbiota-targeted diets modulate human immune status”: https://bit.ly/3vlkQQD.
“The preference for sugar over sweetener depends on a gut sensor cell”: https://go.nature.com/33X9zuA
Book Links
“The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life”: https://amzn.to/3hqxkP0
Timestamps
00:00:00 Gut Microbiome
00:03:02 AG1 (Athletic Greens), LMNT, InsideTracker
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, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter
Please note that The Huberman Lab Podcast differs from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests, and affiliates assume no liability for using the information discussed.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
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