How to Enhance Your Gut Microbiome for Brain & Overall Health
Huberman Lab
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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
- (00:00:00) Gut Microbiome
- (00:03:19) Sponsors: AG1, LMNT
- (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, Supplements, Instagram, Twitter, Neural Network Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>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.</p><p>For the full show notes, visit <a href="https://hubermanlab.com/how-to-enhance-your-gut-microbiome-for-brain-and-overall-health/">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>(00:00:00) Gut Microbiome </p><p>(00:03:19) Sponsors: AG1, LMNT</p><p>(00:06:55) Your Gut-Brain Axis </p><p>(00:09:44) Gut-Brain Anatomy</p><p>(00:15:32) Microbiota vs. Gut Microbiome </p><p>(00:20:01) Roles of Gut Microbiome </p><p>(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach </p><p>(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger</p><p>(00:38:02) Glucagon Like Peptide 1; GLP-1 </p><p>(00:42:22) Tools: ‘Free Will’ & Food Cravings </p><p>(00:44:46) Mechanical Cues from Gut to Brain</p><p>(00:49:05) Dopamines, Vomiting </p><p>(00:52:06) Indirect Signals from Gut Microbiota</p><p>(00:59:30) Gut Microbiome “Critical Periods” </p><p>(01:03:08) How Gut Health Controls Overall Health </p><p>(01:12:25) What is a Healthy Gut Microbiome?</p><p>(01:15:00) Tools: Enhance Your Gut Microbiome</p><p>(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods </p><p>(01:37:07) High-Fiber Diets & Inflammation</p><p>(01:40:58) Artificial & Non-Caloric Sweeteners </p><p>(01:44:27) Structure & Function of Gut-Brain Axis </p><p>(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter</p><p><a href="https://hubermanlab.com/disclaimer/">Disclaimer</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/22)
Show Notes
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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
- (00:00:00) Gut Microbiome
- (00:03:19) Sponsors: AG1, LMNT
- (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, Supplements, Instagram, Twitter, Neural Network Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>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.</p><p>For the full show notes, visit <a href="https://hubermanlab.com/how-to-enhance-your-gut-microbiome-for-brain-and-overall-health/">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>(00:00:00) Gut Microbiome </p><p>(00:03:19) Sponsors: AG1, LMNT</p><p>(00:06:55) Your Gut-Brain Axis </p><p>(00:09:44) Gut-Brain Anatomy</p><p>(00:15:32) Microbiota vs. Gut Microbiome </p><p>(00:20:01) Roles of Gut Microbiome </p><p>(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach </p><p>(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger</p><p>(00:38:02) Glucagon Like Peptide 1; GLP-1 </p><p>(00:42:22) Tools: ‘Free Will’ & Food Cravings </p><p>(00:44:46) Mechanical Cues from Gut to Brain</p><p>(00:49:05) Dopamines, Vomiting </p><p>(00:52:06) Indirect Signals from Gut Microbiota</p><p>(00:59:30) Gut Microbiome “Critical Periods” </p><p>(01:03:08) How Gut Health Controls Overall Health </p><p>(01:12:25) What is a Healthy Gut Microbiome?</p><p>(01:15:00) Tools: Enhance Your Gut Microbiome</p><p>(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods </p><p>(01:37:07) High-Fiber Diets & Inflammation</p><p>(01:40:58) Artificial & Non-Caloric Sweeteners </p><p>(01:44:27) Structure & Function of Gut-Brain Axis </p><p>(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter</p><p><a href="https://hubermanlab.com/disclaimer/">Disclaimer</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>