Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

<p>In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.</p>
<p>Read the episode show notes at <a href="https://www.hubermanlab.com/episode/control-your-vagus-nerve-to-improve-mood-alertness-neuroplasticity">hubermanlab.com</a>.</p>
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<p><strong>Timestamps</strong></p>
<p>00:00:00 Vagus Nerve</p>
<p>00:02:43 Sponsors: LMNT &amp; Joovv</p>
<p>00:05:41 Cranial Nerves, Inputs (Afferents) &amp; Outputs (Efferents), Sensory &amp; Motor </p>
<p>00:12:40 Vagus Nerve &amp; Sensory Pathways, Body &amp; Brain</p>
<p>00:18:30 Sensory Information, Chemical &amp; Mechanical Information</p>
<p>00:23:49 Sympathetic &amp; Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming &amp; Auricular (Ear) Sensation</p>
<p>00:30:19 Sponsors: AG1 &amp; ROKA</p>
<p>00:33:38 Vagus Nerve Motor Outputs</p>
<p>00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration</p>
<p>00:49:46 Aging, Declining HRV, Health, Activity, Tool</p>
<p>00:52:31 Tool: Exercise, Increase Alertness for Cognitive &amp; Physical Activity, Motivation</p>
<p>01:04:26 Sponsor: Function</p>
<p>01:06:14 Adult Neuroplasticity &amp; Learning, Acetylcholine, Alpha GPC Nicotine </p>
<p>01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus &amp; Learning; Sleep</p>
<p>01:18:14 Serotonin, Gut, Brain &amp; Mood, Depression &amp; SSRIs</p>
<p>01:21:34 Serotonin, Improve Mood &amp; Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan</p>
<p>01:28:49 Mood, Depression, Gut Health &amp; Vagal Signaling, Probiotics</p>
<p>01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch</p>
<p>01:42:00 Tools: Calming Down, Humming, Extended Exhales</p>
<p>01:46:38 Recap</p>
<p>01:48:46 Zero-Cost Support, YouTube, Spotify &amp; Apple Follow &amp; Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter</p>
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