The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
How to Enhance Your Gut Microbiome for Brain & Overall Health | Episode 61
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.
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AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://insidetracker.com/huberman
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Social & Website
Article Links
- "The Emerging Biology of Gut-Brain Sensory Transduction"
- "Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder"
- "Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study"
- "Emotional well-being and gut microbiome profiles by enterotype"
- "Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis"
- "Gut-microbiota-targeted diets modulate human immune status"
- "The preference for sugar over sweetener depends on a gut sensor cell"
Book Links
- "The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life"
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
Title Card Photo Credit: Mike Blabac