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Summary of Transcript:
I was introduced to Headspace. Headspace is a meditation app that makes it very easy to stick to a meditation practice. It has a very simple interface and it has a number of different types of meditation, from guided meditations to mindfulness meditations, to meditations that are specifically designed for the workplace or for sleep. And it’s very easy to use. You can use it on your phone, your tablet, your computer or your Apple watch. And it’s also very affordable, you can get a subscription for just a few dollars a month. If you’d like to try Headspace, you can go to headspace.com/huberman. And if you do that, you’ll get a free one-month trial of Headspace plus 25% off an annual subscription, that’s headspace.com/huberman.
This podcast discusses science and science-based tools for everyday life. The topic of today’s episode is interoception, which is the sensing of our internal landscape, such as our heartbeat, breathing, and gut. It can have an influence on our rates of healing and performance in life. The podcast also discusses recent research findings published by Justin Sonnenberg’s laboratory at Stanford University School of Medicine in the Journal Cell, which showed that individuals given a high fiber diet experienced less diversity of the gut microbiome, while those who ate one or two servings of fermented food each day experienced beneficial increases in anti-inflammatory markers. The podcast also highlights sponsors such as Roka, Inside Tracker, and Headspace, who offer discounts for their products.
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Summary of Description:
In this episode of the Huberman Lab Podcast, Dr. Andrew Huberman discusses how the organs of the body influence the function and health of our brain, and how our brain controls our bodily organs. He explains two factors- mechanical forces and chemical factors- that combine to influence our moods, control inflammation, immune system, recovery from injury and more. He also describes 11 science-supported protocols for enhancing brain-body health and the logic behind them.
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## Unlocking the Brain-Body Dialogue: How The Organs of The Body Influence the Function and Health of Our Brain
The brain-body dialogue is a conscious awareness of how the organs of the body interact with and influence the health and function of our brain. The two main factors that play a role in this dialogue are mechanical forces, such as pressure, pain, and volume, as well as chemical factors, such as gut acidity and microbiome diversity. In this episode of the Huberman Lab Podcast, I will discuss how these factors combine to influence our moods, control inflammation, immune system, recovery from injury, and more. I will also explain how specific actions of our lungs, heart, spleen, and diaphragm control our brain via the vagus nerve and other neural pathways. Finally, I will provide 11 science-supported protocols for enhancing brain-body health and the logic behind them.
### Mechanical Forces
The mechanical forces that influence the brain-body dialogue are pressure, pain, and volume. Pressure is the force of one object pushing against another object. It can be used to control inflammation and immune system. Pain is the sensation of discomfort or distress caused by an injury or illness. It can be used to control inflammation and recovery from injury. Volume is the amount of space occupied by an object. It can be used to control inflammation and immune system.
### Chemical Factors
The chemical factors that influence the brain-body dialogue are gut acidity and microbiome diversity. Gut acidity is the amount of acid present in the stomach and intestines. It can be used to control inflammation and immune system. Microbiome diversity is the variety of bacteria, fungi, and other microbes that live in the gut. It can be used to control inflammation and immune system.
### Protocols for Enhancing Brain-Body Health
There are 11 science-supported protocols for enhancing brain-body health. The first protocol is to use fermented foods, not fiber, to reduce inflammation. The second protocol is to control heart rate with breathing. The third protocol is to alert while calm. The fourth protocol is to enhance gut-to-brain communication by fasting. The fifth protocol is to reduce sugar cravings with specific amino acid nutrients. The sixth protocol is to improve the nasal microbiome. The seventh protocol is to reduce inflammation and enhance brain function with fermented foods. The eighth protocol is to reduce nausea with ginger, peppermint, CBD, and other remedies. The ninth protocol is to control fever triggers with the OVLT. The tenth protocol is to cool the blood properly. The eleventh protocol is to increase interoception by sensing the heartbeat.
By understanding the brain-body dialogue and implementing the protocols for enhancing brain-body health, we can improve our overall health and wellbeing.
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Source Description
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.
#HubermanLab #Brain #Health
Thank you to our sponsors:
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Links:
Sonnenburg, Cell Press Study – https://bit.ly/SonnenburgCellPress
Timestamps:
00:00:00 Your Sense of Self: Interoception
00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation
00:03:30 Attributions
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
Please note that The Huberman Lab Podcast is distinct 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 the application of the information discussed.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
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