Just sharing my notes. I posted this on Medium as well for your convenience (easier to read) Gut-Brain Axis -The gut communicates with the brain and the brain communicates with the gut all the time. They represent a biological circuit. It is bi-directional. -Gut is not just the stomach. It includes the entire digestive tract. -The nervous system includes the brain and the spinal cord, which together make up the central nervous system. The neural retinas are also part of the Central Nervous System. The eyes are the only part of the brain that are outside the cranial vault. -Peripheral nervous system: everything that’s outside the brain, spinal cord and eyes. Digestive system -Begins at mouth and ends in anus. -It’s a tube, and the hollow of the tube is called the lumen. -The microbiota resides all along the lumen. There are little niches where particular things can grow best. -Along the digestive tube there is a lot variation of acidity, which gives rise to different microenvironments in which microbiota can thrive or fail to thrive. -Our own behaviors will adjust the microenvironments in which the microbiota will be more likely to thrive or not. Microbiota -Microbiota: Is the wide variety of microorganisms that live in a certain environment. So the “human microbiota” includes all bacteria, viruses, fungi, and other single-celled organisms living in the human body -They contribute to digestion. They make genes involved with digestion. -What we eat change the enzymes that these bacteria make. -They change the way that our brain functions by metabolizing some neurotransmitters. It is converted into chemicals such as GABA (suppress the action of other neurons. Its principal role is reducing neuronal excitability throughout the nervous system.). -The microbiota highly influences our immune system, brain function and digestion. Microbiome -Microbiome: The collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body. -What we eat strongly influences our microbiome. -But the Microbiome is also made up by things that come inside our body through breathing, thru skin contact, and also thru thoughts and social interactions. -What is a Healthy microbiome? One that includes a lot of diversity. -Probiotics and prebiotics can enhance microbiota diversity… excessive probiotics can lead to brain fog states. Neurons in the Gut -These neurons pay attention to the components of the gut (nutrients and microbiota) and send signals to the brain so that it seeks out more of a particular food. -When we eat something we like, these neurons are activated because certain nutrients in those foods are present (sugar, fatty acids and amino acids). -Neuropod cells: These are gut sensory cells. They provide the foundation for the gut to transduce sensory signals from the intestinal milieu to the brain through fast neurotransmission onto neurons. -They have strong activation to sugars. They communicate via the pathway of the vagus nerve (responsible for the regulation of internal organ functions). When they sense sugar they send signals that trigger activation that cause us to seek more of this particular food. How? It adjusts the release of some neuromodulators (like dopamine). -What we consider the taste of a sweet food has to do with a gut sensation that is below a conscious detection (taste of food and texture are also components that determine this). -Free will & food cravings: Events in our brain are determined by biological events that are below our conscious detection. Ghrelin -Ghrelin is famously known as the “hunger hormone”. It increases with fasting. -When fasting, ghrelin goes up and we tend to be more alert (the body is alert seeking out food). Epinephrine goes up. Glucagon like peptide 1 -GLP1 is made by neurons in the gut and in the brain. Is a hormone produced in the gut and released in response to food. It causes reduced appetite and the release of insulin. -Used to treat type 2 diabetes and to reduce obesity. -Foods that increase GLP1: yerba mate, nuts, avocados, eggs, high fiber complex grains. The ketogenic diet increases GLP1. -GLP1 is another gut-to-brain mechanism that is dependent on diet. Mechanical signaling -When you eat a lot you might get distension of the gut. This distention is signaled and communicated to the brain to suppress the feeding. Also even vomit. Activates the area “vomit center”. -Signals are both to seek more food and also to stop eating. Direct and indirect signaling -Direct signals: neurons in the gut communicating with neurons in the brain. -Dopamine is involved with vomiting. When dopamine is too high it makes us stop eating and even vomiting. -Indirect signals -Neurotransmitters cause the activation of other neurons. The gut microbiota are capable of influencing metabolic events and also of synthesizing neurotransmitters themselves. They make neurochemicals that can impact the body indirectly. The foods you eat, the environment of the gut microbiome can create the substrates that allow the brain to feel one way or the other. -Dopamine can be synthesized by some particular microbiota, which can raise our baselines levels of dopamine (baseline levels act as a level of the tide). -Other microbiota support the production of serotonin. Baseline levels of serotonin set our average mood. 90-95% of serotonin is produced in the gut! -Other microbiota raises GABA levels. -Studies show that creating the correct environment for these microbiota to thrive it enhances mood and wellbeing. Early establishment of gut microbiome. -The environment that we are exposed to (contact with any mucosal lining) in the first three years of life have a profound impact on the overall menu of microbiota that we will be able to carry within our body. Building a diverse microbiome in the first three years is critical. -Cesarean delivered babies have less diverse microbiome. -The more diversity of microbiota that one can create earlier in life is essential. (Breastfed, Exposure to pets, different adults, different rooms and outside play). -If children are exposed to a lot of antibiotic treatment can be very detrimental to develop a healthy gut microbiome. And not even in children. We should be wary of antibiotics. Gut health benefits -Particular types of microbiota (l-reuteri) can offset symptoms of autism (studies in mice) by activating the vagus nerve that stimulates dopamine and oxytocin. -Gut health also reduces obesity and diabetes. -One study showed that microbiota diversity lowers loneliness. Tools and behaviors: DO’s and DON’ts -Stress impacts negatively the gut microbiome. -Fasting: during prolonged fasting there’s thinning of the mucosal lining and a lot of microbiota species can start to die off. So fasting can cause a disruption to certain healthy elements of the gut microbiome. Caveat: When people eat after a period of fast, there is a compensatory proliferation (increase in healthy gut microbiota). -Probiotics: ingestion of probiotics can be useful to increase microbiota diversity (at a fairly low-to-moderate level, we don’t need excessive amounts). But… after using anti biotics or being ill or super stressed, ingesting higher doses of probiotics and prebiotics can be helpful. The bacteria that are present in most probiotics don’t actually replenish the microbiota that we need most. But they make the environment better. Foods to Ingest -Types of food we need to ingest that enhance mood and wellbeing. -Study: they measured the impact of the microbiome health in two groups. One with a high fiber diet, and other with a high fermented foods diet. -Results: High fiber diet did not lead to increased microbiota diversity. But increased number of digestive enzymes. However, a fair amount of fiber is a good idea, don’t neglect it. High fermented food diet increased microbiota diversity and decrease inflammatory signals and activity. -Amount: 4 to 6 servings of fermented foods per day. Serving size: 4-6oz. -What kind of fermented foods? Low-sugar fermented foods. They have to contain live active cultures (microbiota that are alive). -When to eat them? Its going to work best if you spread the servings throughout the day. Not all in one meal. -Examples of low-sugar fermented foods: • Plain yogurt • Kimchi • Sauerkraut • Kefir • Natto • Brine: richness of live cultures -You can make fermented foods yourself to reduce the high costs. Takeaway: Fermented foods are excellent for microbiome health. We should all be trying to incorporate more of these. Artificial sweeteners -Disruption in gut microbiome (Studies only in animals). -Neurons in the gut are capable of distinguishing real sugar and artificial sweeteners. Twitter @Juampiaranovich you can find the article
This was SO valuable to me!! Thank You 🙏🏾🙏🏾🙏🏾 Do you have a website with your notes on these podcasts? I don't have Twitter. I am from Australia so some of these ads are irrelevant to me. These notes were very useful as a summary so I can skip to the relevant parts. 🙏🏾🥂
Fantastically informative, thank you. Quick Kefir Recipe - 1 litre milk (I use goats milk) 110 grams plain yoghurt (provides bacterial culture) 1 teaspoon sugar (provides a little food for bacteria). Warm milk in large saucepan over low heat to 35-40C. Cool slightly then mix in yoghurt and sugar. Transfer to a sterilised jar and cover with clean tea towel. Keep mixture at room temperature (about 24C) for 5-6 hours then transfer to fridge for further 10-12 hours. Keep 110 grams of this mixture as your new starter, instead of the yoghurt.
@@hubermanlab I was wondering what the literature says about UV light exposure in terms of longevity or any other heath concerns. I'm a welder and eventhough I use PPE I'm often exposed to the arch light from welders. Do I have valid concerns? And dose light from my welder give me d3 and should I stop taking d3 because of the abundance of UV I get?
Seriously, Benzos had fucked me up. I'm feeling better ever since I incorporated what David Sinclair talked about in his conversation with Andrew and I'm sure going to be doing everything that he's going to recommend today. This is really great.
Thank you so much Dr. Huberman, I can't sufficiently express how grateful I am to be able to learn from you. I know it may not interest half of your audience, but an episode about women's health-- PCOS, endometriosis, fertility, birth control, menstrual cycles, etc -- would be so amazing!
Hello ! Even as a man I am interested in these subjects, mostly for curiosity's sake, but also because I figured out that if I want to live with a woman as I do, I might as well not be obtuse about goes on for her. Have a good day
Yes!!!! Pleaseeeeee…. As a Gynecologist and a woman , I would love to hear Dr Huberman interview an expert in the field !! Dr. Huberman I will be more than happy to volunteer my clinical expertise , to research for you in preparing the podcast!!!
I find it cute that he mentions "The more diverse your gut microbiome is, the less lonely you are" cuz it's like your micro bacteria is keeping you company !
This podcast is an absolute godsend. Baffling that this information is readily available for anyone willing to seek it. the most amazing channel I’ve ever come across
Just the fact that I can 'look' at someone who's giving me information is so helpful, physically and mentally. Here in the UK our (in)famous NHS system has failed us, and human contact is pretty much zero except in an emergency. I may not have the brain to take in all the information, but at least I feel someone cares enough to try and help.
I have been fermenting foods for years. I am 61-years-old and in outstanding good health. Very active lifestyle with a horse and dog. Mountain biking, paddle boarding, hiking, riding horses, running road races with my daughter and eating healthy Whole Foods. Staying out of the rat race as much as possible reduced anxiety on a monumental scale. I live in a tiny home and have a minimalist lifestyle, focused on engagement with like-minded souls that has created my most fulfilling life thus far. I have preached for years the importance of a healthy gut and lifestyle, way back when it wasn’t so cool to do so and was met with disbelief from the folks who relied solely on big Pharma to cure their ills. Thank you for bringing this information to many.
Vet student here. It's interesting that you mention how early life plays such a role in determining the gut microbiota of an individual later in life. For cows and sheep, the intake of a mother's colostrum within the first twenty four hours of life, is imperative in determining a calf/lamb's immune status. Any delay, decrease in quality, or failure to receive the IgG antibodies from the colostrum, will render the offspring immunocompromised, termed failure of passive transfer. It would be incredibly interesting to see studies in the future that evaluate the gut microbiota between groups of animals that did/did not receive adequate amounts of colostrum!
Colostrum does get used often for GI health but does not have that high of an IgG concentration and gets broken down and digested in the stomach and intestines. Using serum derived bovine immunoglobulins (SBI) instead is much more effective. It has 2-3x as much IgG conentration and is non-systemic making it much more effective at binding to pathogens in the GI tract.
@@RickCokerthere are cultures(including mine) that use the colostrum in special foods. This is made from colostrum that is taken after the calf is fed. Let me tell you, I have never had anything that tasty ever. I have not gone looking for it in the last few years since I don’t feel good about ethically. So all of this to say it’s nothing new.
As someone who struggles with bulimia this is extra fascinating! One of the things that makes it so difficult to get overcome the condition/habit (when you’ve had it for a long time) is how horrible it feels to digest food. I think this is partially due to imbalances in the gut microbiome, low stomach acid, etc. this episode is giving me another lens to understand why I don’t always feel in control of my behavior.
There are also studies that show significant improvement in mental health and depressive symptoms when supplementing with probiotics. It might help in your case too.
Aside from method of birth and who handles the infant the most in the early days, the biggest influence on the seeding of the human micribiome is whether they are fed with human milk or not. Human milk, unlike formula, contains oligosaccharides which feed the gut microbes. It also seals the 'open' gut, preventing large particles from being absorbed and setting off allergic reactions.
Andrew, you are exactly what society needs, I have worked hard for years to help people understand their health and good resources are rare. Your natural ability at this is spectacular, and will have far reaching benefits.
Most of the more severe illnesses happen to people by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death. While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes. Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way. It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......
Most of the more severe illnesses happen to people by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death. While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes. Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way. It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......
Never waited for Monday morning like this 🙂Setting up my schedule to listen & take notes. Blissful Monday Morning to Andrew and everyone. stay healthy & Happy
Topic request: How to rest your brain. (Outside of sleeping) Do you need brain rest days? How do you differentiate true brain exhaustion from giving up? And as always thank you for being interested in teaching science. 😁
I use yoga nidra per my doctors order to enable sleep. But the amazing thing is the absolute calmness and depth of these modalities. Try it at least once and you will be amazed at the delta waves go through!
I would recommend the book Rest, by Alex Soo-Jung Kim. It’s a little light on actual neuroscience (though there is some) but it’s incredibly useful for answering your question.
I suspect that a good night sleep counts very high. Good night as in: the way other episodes explains all the factors involved in ensuring a good night
When you describe the structure and anatomy of the gut around the beginning of the video, like around 14:00, it would make this already amazing podcast episode even more awesome for the people watching it on UA-cam if you included diagrams or visuals of the anatomy you are describing. Thank you for this awesome podcast!
I will never think of “gut feeling” the same way. Great episode on so many levels. Thank you. Not to be dramatic, but we are truly an incredible, complex, and beautiful biological system. I can’t get over it. 💗✨
I’m obsessed with these episodes. I can’t stop listening and will probably listen multiple times lol. I found you off the Rogan podcasts and am so thankful. Thank you for all you do!
Andrew, you have no idea how perfect the timing of this podcast episode is. Good lord. I haven't even started listening yet and I am as excited as can be. I've battled with my gut microbiome for a while now. Starting a new job tomorrow which has me worried about my ever-going stomach issues, mental fog, and bad nutritional uptake. I know a fair bit about the gut microbiome but I'm sure I'm gonna learn so many new things here that will help me. Thank you Andrew for an amazing and comprehensive podcast, and all the scientists who keep doing what they do.
I’m doing a super restrictive diet because i have sibo (small intestine bacterial overgrowth) , i’m also taking several natural supplements and after 3 months of doing it i’m feeling like another person. Not only my digestive symptoms got better, but also my state of mind got better. I’m less anxious, more positive, relaxed and got a better self-esteem. Thank you for this content. I think most people still don’t know about the importance of a healthy microbiome and i hope that changes soon!
Was recently diagnosed adhd and GAD, would love to see Dr Russell Barkley on your show. Both of you have changed my life all for the better. Your forces are sure to bring lots of great information.
I misjudged your podcast once quite awhile ago, and clicked away immediately after all the commercials.. thinking I may have stumbled onto another Dr. Oz. Having forgotten that, I tuned in again and fairmindedness prevailed ("hear people out," as Mom always said). Sooo glad I did: you give WAAAY more complete, thorough, usable and cutting-edge information than is usually available. Well worth any amount of time spent listening to your ads (which are ALSO helpful and informative, actually). Thanks for your time and generosity in sharing your knowledge and research.
For the last 3 weeks i had horrid brain fog and lost my mental clarity but after learning how the gut and brain are connected i managed to fix my brain fog and get back to my usual self. This kind of knowledge on the human body needs to be taught by default at schools from an early age
I’m so glad to hear that fermented foods are more helpful than fiber for gut health because kombucha and yogurt actually do settle my stomach when I feel icky. I feel like fiber increases my bloating which is the last thing I need when I am already bloated and constipated.
As a person who is undiagnosed, but suspects myself to have ASD-1 as well as ADHD, I am completely happily surprised to have been able to sit through this entire presentation completely undistracted. And now I feel like I have thorough understanding as to how to provide self-aid in a cost effective way to reduce my symptoms. This is golden information. Thanks again, Dr Huberman!
After the first few months of the pandemic I started feeling really anxious and self medicated with lots of junk food and alcohol. I’ve been working on healing my gut for the past few months, cutting back on drinking and switching to half or quarter-caffeinated coffee. The difference is night and day.
Have you heard anything about pesticides and organic food. I don't know what to believe anymore when it comes to this anymore. Thanks for all your scientifically informed podcast!!!
Hello, Huberman Lab! I just listened to the podcast and thought I'd add another (easier, in my opinion) RECIPE FOR SAUERKRAUT as it is something that has always been consumed and made at home here in Estonia. Here goes: You only need CABBAGE and SALT. The amount of salt depends on the weight of the cabbage, it has to be 2% of the weight of cabbage. So for example if you have 1 kilo of cabbage the amount of salt is 20grams. (Personally I just taste the cabbage to understand if it is salty enough) - Chop or grate the cabbage into small pieces. - Add salt, mix and wait for the water/liquid to come out from the cabbage - Squeeze/crush the cabbage with your hands to make more water come out of it - Put everything into an open jar with a wide neck/opening - Place a small plate or another smaller jar etc on top of the cabbage and if needed add some weight to press the cabbage down (use some force to press the cabbage well together). The cabbage must be completely in the brine. - Place into a somewhat warm place and wait :) the amount of time depends on the room temperature, amount and size of cabbage etc That way you only need 2 ingredients and for the brine will use the water that is inside the cabbage already. The added weight on top of the cabbage also means that the cabbage is completely submerged in brine and you don't have to check or scrape off anything during the fermentation process. VERY IMPORTANT IS NOT TO USE ANYTHING THAT CONTAINS ALUMINIUM DURING THE FERMENTATION!! Good luck!! :)
An amazing professor as always, and another important medical topic to learn about! After following Dr. Huberman since he started his podcasts , finally there is not a single patient visit in my office during which I prescribe my patients what professor Huberman PROFESSES at ZERO COST :) Thank you Dr. Huberman … 🙏🏽
Hi, this episode was fantastic - so informative! I also listened to you talk with Dr Sonnenburg but this one was more concise - like you took the gist of the entire topic and gave it to us in this episode. I am from Poland where fermented food is very popular and cheap (sauerkraut, yogurth, kefir, naturally fermented pickled cucumbers in brine,etc.) I'd like to give you and the listeners a recipe for sauerkraut pancakes as a delicious variation to sauerkraut eaten "saute" or raw. Bieszczadzkie fuczki (fuchki). Fantastic pancakes from sauerkraut eaten by highlanders from southeastern Poland, the taste of which I just got to know in the Bieszczady Mountains. They are simple and quick to make, fry them up as a must! Ingredients: 200g of sauerkraut 1 egg 200ml of milk 150g oat or wheat flour salt and pepper to taste optional: cumin, savory, marjoram ghee/oil for frying Drain and squeeze the sauerkraut and chop it. Make pancake batter from egg, milk and flour, season with salt and freshly ground pepper, add chopped sauerkraut and optional spices. Fry in in ghee/oil for 2-3 minutes on each side. Serve hot with sour cream, as main course or side dish. Optionally add strong yogurt-based garlic sauce. Garlic sauce 2 cloves of garlic 1/3 teaspoon salt freshly ground pepper spoonful of parsley spoonful of dill 200g thick greek yogurt Blend in a blender or chop together garlic, parsley and dill, grind with salt and freshly ground pepper, mix with thick yogurt and serve with hot pancakes.
I would love it if you included information about specific gut bacteria like Akkermansia Mucinophilum etc., which have been shown to modulate immune response against cancer. Im pretty sure there are other microbes as well and the specific interventions we can take towards increasing specific populations would also be helpful. Thank You for your wonderful work sir. Looking forward to the inclusions
I am ABSOLUTELY in love with listening to your podcast Dr.Andrew! As a new nurse and an aspiring woman who wants to be better overall, your videos just make things click! Thank you!
Dr. Huberman, thanks a lot for your fascinating topics and episodes. Could you maybe do an episode that will focus on IBS? This condition is too prominent today (it's the main reason people visit gastroenterologists) , and is currently being approached from different angles, probiotics, diets, and hypnosis being some of them. I thought you could be the one to scientifically address this issue in all its complexity. Thanks again for sharing your knowledge with people around the world.
I would also be interested in this topic of IBS additionally GERD FODMAP SIBO my husband is only 30 has been clinically diagnosed with all of these things and celiac disease as well he is relatively healthy not over weight .. would love video about gastrointestinal health upper lower and all the things ! :)
Love your podcast. As a new mom and someone trying to get to a more optimal life style, I find this podcast to be an incredible source of trusted information I might not otherwise have access to. So thank you. I’m kind of a all things health enthusiast. TOPIC that I would LOVE for you to break down is toxicity and how we can avoid it, detox, or limit it. How it has impacted our body, and optimal health over time. I have listened to several resources, but most of which are personal stories and some science. I would love the pure science aspect of it, and how to combat it in such a toxic world.
Long story short - should iron supplement be soaked overnight for better absorption? Taking it with warm water and citrus (C-vitamin), first thing in the morning (empty stomach), but do not see increase in my iron and ferritin levels with blood tests. Not having tea and coffee (e.g., polyphenols, phytates) and calcium for several hours after taking my iron supplement. As I was not sufficiently consulted in any phase of my being, Huberman lab is the second best thing, thank you!
My notes on this episode: ------------------- Do not consume alcohol. Do not consume stimulants, adderall, vivance, amphetamines. Do not mouth breathe. Do not smoke cigarettes, cannabis, or vape. Do not dip. Avoid sugar and carbs in excess. Avoid tea and coffee. Drink it quickly. Rinse after. Rinse mouth after consuming sugar. Rinse mouth after every meal. Try to use a straw when drinking acidic drinks. Keep the mouth shut and moist as much as possible. Practice intermittent fasting or long gaps between meals. Brush in the morning and at night. Floss in the morning and at night. Use a soft toothbrush. Use an electric toothbrush. Do not use too much pressure when brushing. Brush gums very lightly. Like a gentle massage. Use a waterpik or floss correctly. To floss correctly, don't just ram the floss down into the gums. Gently glide the floss down the tooth and then go under the gum on each side and then do a circular motion and then pull floss back off of the tooth. Chew Xyletol gum immediately after meals. Avoid fluoride. Find toothpaste with hydroxyapatite and xyletol. And some sort of mild abbrasive. Do not use mouth wash. Never put hydrogen peroxide in your mouth. Brush the tongue with a separate toothbrush. Rinse and dry off toothbrush after each use. Low Budget: Baking soda toothpaste is low on abbrasive scale, good for toothpaste. Salt water rinse. Put enough salt in water to where it no longer dissolves. Swish and spit. Promotes good bacteria growth ------------------- These are my notes and they are tailored towards me. Andrew gave a couple of options pertaining to 'personal choice'. These personal choices are reflected in MY notes.
Thank you, I am in my early 60s. I haven't finished college, despite the love I have for science. Listening to you always makes me be more fascinated by science. you're amazing!!!
@@vansipo The video we are watching. your immune system is heavily impacted by your gut. Also long covid may be cause from a vitamin deficiency that is a side effect of the infection. If you your blood work ran you should be able to see what my brain causing your symptoms.
I always listen to your podcasts in the morning at my shop; I have to confess that sometimes I listen to the same episode several times to truly understand and process all the information and every time a customer walks in and listens a little bit they ask me for the name of the program/show that I’m listening to; I tell them with a smile on my face: -“oh, it’s the Huberman Lab” After explaining how interesting your podcasts content is for physical and mental health, I show them on their phones where to find it, they subscribe to it and later call the shop to thank me for the recommendation 🥰
On Sundays, I liked to listen to Alan Watts. Since I've listened to almost all of his works I feel enlightened enough ;-) Now I found another side of self-understanding and my listening goes to Andrew Huberman. Thank you, Dojo of biological self-awareness.
Fantastic episode Dr. Huberman! As an osteopathic practitioner I find your podcast to be extremely informative and thought provoking. It expands my knowledge and curiosity, and motivates me to pursue relevant topics that come up in the clinic setting. I always try to listen and view the information you provide through an osteopathic lens. This involves understanding the viscero-somatic and psycho-somatic reflexes, how they interact and manifest as physical and musculoskeletal symptoms; and how I can affect physiology through treatment of anatomy. Thank you for your continued effort and education in science!
Amazing episode, yet again - THANK YOU!!! Our microbiome diversity - or lack of - is correlated to our soil microbiome diversity. The interconnectedness is real. And our diversity is half similar to others, generally speaking, although numbers and communities are unique, overall, to each individual, like a fingerprint . We also have to have healthy epithelial tissue for the probiotics to live on! And sleep/circadian rhythms/SCN and peripheral clocks and microbiome genetic regulation are interrelated! And an important consideration re fermented foods is the histamine content, and mast cell activation. Soo fascinating!
Free will vs determinism - the way to effect free will is through planning and adjusting. I think it’s more like programming the computer to do the work, rather than it just running on Its own, or us telling or what to do. In other words, it’s something in between. We can change it with careful and intentional practice, but it’s more like steering a boat as opposed to steering a car - the waves and the wind will always have an impact on the direction.
I am currently studying the digestive system and it’s anatomy for uni (Herbal medicine/Naturopathy) so the timing of this podcast is sensational! thanks Huberman!
Thank you for this information! I watched this because I’ve had terrible brain fog from talking strong probiotics. However, the probiotics have completely cleared my acne. So now I need to search “how to make fermented foods palatable for the picky eater” and hope it keeps my acne at bay.
Dr Huberman Do you offer Chinese language captions of your podcasts ? In mainland China and for Chinese speakers everywhere including in US your podcast would be immensely popular and beneficial
Grateful for putting the effort & time to teach science and put it out to the world for free. The topics you are choosing are extraordinary!!!! God bless
I've Loved EVERY episode of your podcast I've ever listened to. But as a person diagnosed with a neurological disorder and dealt with chronic pain and stress -- i've employed the use of fermented foods for years and swear by them. Thus this was my favorite episode yet. Great to learn some of the scientific backing to this. Can't wait for the next epsidode!
Dear Dr Huberman, I am a visual learner (at least in large part). I would find some slides - with bullet points and diagrams (they don’t need to be particularly beautiful, but I have a difficulty maintaining my concentration in complex topics without some basic visual aids. Also I recently saw a video which mentioned that there is also a microvirome (I think that the correct word) and they are also involved in a kind of symbiotic relationship with our biology- a relatively new area of research. I expect that will be in the next video.
Just five of us? Darn . Guess that wont happen. Without visuals my attention wanders. Would also be fun if he did some for grad students more in depth.
Listening and learning and taking notes! Thanks for sharing the things you know. I am using my God given " right to choose " to add this info to my cache and changing me for the better! I'm 60+ and recently been able to get my A1C down to 5.6 and blood pressure to 128/60. I'm now weaning myself off Metformin and my depression meds. Loving my new healthy diet and getting to know my body better. Thank you !
This is the episode I needed for awhile, since I have a bad stomach health as a kid. Hopefully, the many information and advice from the episode can help me to improve my gut health. Thank you for the educational information Dr. Huberman.
Physicians got me WRECKED more than I already was. I would listen to you and myself more than the 3 gastroenterologists that don't read up on the latest research and studies but prescribe what they were taught to in MED school
I recently listened to your interview with Lex Fridman, how did you know to give Costello testosterone, or how much to give him, etc? Please consider doing an episode on protocols to optimize the health and extend the lives of our animal companions. 😽
My Mom always made Vinegar, Milk, small amounts of sugar, and Cucumbers peal and cut up into chunks, and fresh onions cut in slices. We kept it in the fridge and ate it all summer long loved it. Nice to know we were being healthy.
Excellent podcast! You continue with fill my brain with what I consider to be some of the most relevant information available. One thing I would like to add is that some of the fermented food (and kombucha) sold in the refrigerated section of grocery stores are still pasteurized, therefore void of probiotic benefits. Be sure the label says something like raw, fresh, un-pasteurized, contains live cultures, ect. Try to support local venders, and try not to support pesticide use. The best option is to make it yourself though. It's easy!
Today I decided that - I’m going to go back to all the videos I’ve watched of yours, & start taking notes because wow!!! Thank you for all of this free info on all these topics. I too enjoy the people you interview. Again , thank you Andrew.
Great episode, thanks:) Dear Mr.Huberman, I'm Anna, I'm from Ukraine even that I not there now, I trying to help in all possible for me ways. This last days were harsh and we don't know how many more days ahead are still be like that. I listen your podcast for some time already and it's really cool thanks for sharing. One thing that right now for Ukrainians (or it can be more generic) will be helpful is knowledge on how to stay healthy (to extend it's possible) when people are experience constant stress and anxiety. How make yourself falling asleep when it quite difficult? What should be cosider for nutrition when resources are limited? And so on. It would be great if you can share your knowledge on how to survive and live when it hard. Thank you in advance. Best regards, Anna
Dr Huberman your education platform has been a lifeline as I navigate out of mold toxicity and brain inflammation. So many doctors don’t understand the concepts you speak about. Being informed on the direction I’m taking my health is so valuable. Please keep making content and I would love some help on detoxing my brain from toxins. Or any information on the use of methylene blue. I don’t know enough to test it on myself yet but I’ve heard so much promise from others who have taken the risk.
You can make your own pickles --or any kind of fermented vegetables, using the same basic process as for sauerkraut I took a workshop from an ayurvedic-trained nutritionist in 2020 and have enjoyed experimenting ever since. A combo of carrots and beets is my favorite!
Good morning class!!! Can’t wait for to hear about this……. awesome. Such an important topic . Can’t wait to watch your upcoming conversation with Lex Fridman.
Literalmente he escuchado este podcast 4 veces hasta llegar a entenderlo todo. Increíblemente interesante y he tomado nota. Precisamente a mi padre lo han operado de un tumor en el intestino delgado y muy probablemente asociado a celiaquía, por supuesto jamás se ha cuidado ni había oído hablar de microbiota. Gracias Andreu por amenizarme mis largas tiradas de runner.❤
Wow! Explains so much. Was hoping for a little more on the sweet taste issue as it relates to diabetes. All but one of my siblings have diabetes, my dad has it and my mother passed away from diabetes complications. Seems like I'm always running from this monster. Thanks again!
Hi Andrew I was diagnosed with Parkinson’s disease in 2019 and I have been seeing a neurologist of course and I was on levadopa-carbidopa 100 mg 2 pills 4 times daily for 800 mg/ day. About five months ago I asked my neurologist why I don’t really have any symptoms, except for my eyes, and my vision is blurry at times and I take natural tears to help with the condition. Other than that I don’t have any of the regular symptoms of Parkinson’s disease. No constipation, sore joints or muscles, no real balance problems I do use a cane and I do feel light headed at times when I am in my apartment, but I am fine otherwise. I don’t have any tremors pain in moving around. I was at my family doctor for a consultation and he had a doctor who was getting some training with him. I was in the examination room and the assisting doctor came in and we talked briefly and I asked him also why don’t I exhibit any of the symptoms of the disease. He said that right at that moment my fingers were moving and I looked at my hands and I didn’t see any signs of movement or feel it. He said that I didn’t notice it, I asked him to use my camera to take a video to show me the fingers moving that I didn’t notice. He became very nervous and got up very quickly and asked if there was anything else I wanted, and I said no and he left. He was lying to me about my fingers moving, and I wonder what kind of doctor would do that to anyone? I stopped taking the levodopa-carbidopa about five months ago and I see no difference in my health, and I know that when I was taking it I would buy things that I couldn’t really afford to buy. I also notice that my vision is not as blurred as frequently as when I was taking it. I do not know if I do have Parkinson’s disease, I am not sure of course but I wonder why I don’t have the regular symptoms. You have a great show and it is very interesting and informative, thanks for the work you do.
Thank you for your amazing work, I teach high school health and physed, and I have been using your podcast episodes to create much of my health content.
Thank you very much for this podcast! I have gastrointestinal problems for years after strong course of antibiotics and I am struggling to improve my health, restoring gut microbiome. Everytime my gut is worse, I have feelings I cannot explain, like anxiety, fear etc. I tried different probotics, even fungal (Saccharomyces) , they seem to help but only temporarily. From time to time I have like a food poisoning (I think bad bacteria dominance) and only antibiotics seem to help. I developed lactose fructose intolerance. I will try the fermented foods you've mentioned, I think I have nothing to lose. I forgot to mention: lately I have skin problems that coincide with periods when intestine feels worse...Hands becomes very cracked, even bleeding.
I've been waiting for Dr. Huberman to tackle this topic. And I'm even more excited to hear there'll be another video on the gut brain connection with an expert next week. Thank you so much Dr. Huberman. You're awesome!!
Brilliant as always! We really need more of this species of extraordinary science communicators! One suggestion would be to tod an episode or interview and expert on skin microbiota or oropharynx/Nasopharynx microbiota, it’s a much less researched subject seems interesting for diseases like skin cancer.
Great podcast. FYI, Really great kimchee is available at Trader Joes. It's much crunchier and more appealing than other store brands. You can also make your own yogurt using a yogurt maker or instant pot and ferment it longer to allow for the multiplication of good bacteria.
Thanks Professor! This is one of my favorite subjects to learn about! Like they said; your GUT is your second 🧠 BRAIN! Can’t wait for the next episode! Be well!🙏🏾
Thank you Mr. Huberman for another informative video. I wish you would prod Your colleagues into the study of the gut brain connection and autism. I grew up in the realm of handicapped children. Eight years at a school for handicapped children seven years of going to summer camp with handicapped children. I had many long stents in the hospital. There were no autistic children in my circle. In 1988 I was working at the school for handicapped children in the capacity of a secretary that I attended as a child. I met a little girl named Betsy. Betsy had full blown Autism. I had never seen anyone with the mannerisms that Betsy displayed. I’ve done my own research and read several books on the topic. I even snuck into a doctors conference in the late 90s that showed x-rays of the intestines of an autistic child compared to the healthy intestines of a normal child. It is a VERY clear to me that autism is a medically induced disability. As you mentioned in your talk babies delivered via C-section have a weaker Microbiome. In the same manner medical community a few decades ago began a protocol of testing A mother’s birth canal for strep B. If she showed positive for the strep B they would give intravenous antibiotics. Everything that the mother consumes in whatever manner goes to the baby. Also, The medical community will give antibiotics to a mother that had a C-section because of the incision to try to prevent infection. This is all detrimental to the mother and the baby. Here in Illinois the hepatitis B vaccine is mandatory in the first 24 hours of life. Consider this... A mother presents at the hospital in labor, they test her birth canal for strep B and she is positive. Immediately put antibiotics in her IV and then she ends up having a C-section. Then she chooses not to nurse, Then the hospital insists on injecting the baby with the hepatitis B vaccine. It takes several weeks for a normal babies immune system to develop. At the two month marker the pediatrician starts injecting more vaccines into the baby. What chance does that infant have for a normal healthy Microbiome???? When I was a child the incidence of supposed autism was one in 10,000. It is currently one in 38!!! Please persuade your colleagues to investigate what is CAUSING the tremendous rise in autism. An interesting fact that I have come across in my research is that you will not find childhood ailments that plague American children in the Amish community. For the most part, they don’t do C-sections, they don’t do antibiotics and they don’t do vaccines. Don’t you find it interesting?🤷🏻♀️
This has come at perfect timing! Thank you Dr. Huberman! You are saving my life! 👨🏫👨🔬 I have some sort of rare disease - 23 specialists - attacks of hypothalamic abnormalities. I have followed your tips closely and have been able to create a semblance circadian balance after a lifetime of tremendous daily struggle. Thank you for offering your wisdom to all of us. As you know, your information is top notch; I have shared your research with some of my physicians and they enjoy it too. Wishing you continued success in all of your endeavors. 🌟
Andrew, love the way you make important information accessible. Share your podcasts with many friends and family. My 21 year-old daughter turned me on to you.
For next weeks podcast with the person, whom had lead this study at Stanford about fermented food and fibers, I would suggest asking why they didn't have a 3rd group of people eating both fermented foods and fiber rich foods (= Synbiotic food) and also if that combination would not probably be supreme in relation to the two other groups?
I've literally today ordered whey protein isolate with probiotics and was able to cancel the order after hearing now about possibilities of brain fogs. You're my hero.
Fermented shreeded green papaya is easier to make than sauerkraut. Only take a few days of fermenting. You can also add Korean red and hot peppers to make it an easy kimchi-like ferment.
Will you ever discuss psoriasis & similar autoimmune diseases? I'm curious if there is any new science on how to resolve this kind of health issues.. A lot of dermatologist or MD's usually say there is no cure, and that individuals just have to learn to live with this. They also prescribe topical corticosteroids and that's it. I have a GUT feeling there's more answers & solutions.. Please help 🙏
Soak white rice in mud clay pot along with water overnight. In the morning after brushing eat the rice and drink this fermented water on empty stomach. This is your probiotic. After 30 minutes eat an apple or any Fibre rich food. This is ur prebiotic which is the food for probiotic. Try this for a week. I can promise u ur psoriasis will vanish for good. Come back and let me know ur progress here. Sending healing vibes your way all the way from India.
Diet. I reversed the orticaria eating raw vegan for a month. Then reintroduced whole vegan cooked food. Never had any health problem since, no even a fever. It's been 10 years. Fasting is also great. I highly reccomend the book by Prof. Arnord Ehret "Mucusless Diet Healing System".
Fantastic podcast as usual! I would love to hear a deeper dive into the gut microbiome and it's link to crohns disease. In addition, perhaps alternative methods (helminthic therapy, hyperbaric chamber, targeted vitamins and gfdf, candida diet and fasting (or not) for support). Thank you for your varied podcasts!
Topic request for Dr. Sonnenberg episode; Can you please discuss autoimmune conditions and the connections to gut health. Would love to hear about the latest science, treatment and theories. Especially for skin conditions like eczema and psoriasis. Thank you for all your good work.
As a Korean, I am glad when you say "Kim chi" as one of fermented food. It is a really great traditional Korean food. And also I hope you would hold a live event in Korea. Thank you for sharing these invaluable information.
Hello Dr. Huberman! I was wondering if you could Maybe cover an episode on migraine auras and why they happen? How the eyes end up going temporarily blind until the migraine goes away. Scary stuff. Don't quite understand why they happen. Thanks in advance! -Josh
I love this podcast. This was really interesting to dive into. I'm really curious about how this would affect or relate to the fungal diseases. Im referring to the book "The Fungus Link, An Introduction to Fungal Disease" by Doug A. Kaufmann, which collects a variety of testomonies and cases by different doctors in different areas, asserting the impacto of fungi in our health, primarly through nutrition and it even suggests a diet that could promote healthier results. Thanks!
Just sharing my notes. I posted this on Medium as well for your convenience (easier to read)
Gut-Brain Axis
-The gut communicates with the brain and the brain communicates with the gut all the time. They represent a biological circuit. It is bi-directional.
-Gut is not just the stomach. It includes the entire digestive tract.
-The nervous system includes the brain and the spinal cord, which together make up the central nervous system. The neural retinas are also part of the Central Nervous System. The eyes are the only part of the brain that are outside the cranial vault.
-Peripheral nervous system: everything that’s outside the brain, spinal cord and eyes.
Digestive system
-Begins at mouth and ends in anus.
-It’s a tube, and the hollow of the tube is called the lumen.
-The microbiota resides all along the lumen. There are little niches where particular things can grow best.
-Along the digestive tube there is a lot variation of acidity, which gives rise to different microenvironments in which microbiota can thrive or fail to thrive.
-Our own behaviors will adjust the microenvironments in which the microbiota will be more likely to thrive or not.
Microbiota
-Microbiota: Is the wide variety of microorganisms that live in a certain environment. So the “human microbiota” includes all bacteria, viruses, fungi, and other single-celled organisms living in the human body
-They contribute to digestion. They make genes involved with digestion.
-What we eat change the enzymes that these bacteria make.
-They change the way that our brain functions by metabolizing some neurotransmitters. It is converted into chemicals such as GABA (suppress the action of other neurons. Its principal role is reducing neuronal excitability throughout the nervous system.).
-The microbiota highly influences our immune system, brain function and digestion.
Microbiome
-Microbiome: The collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body.
-What we eat strongly influences our microbiome.
-But the Microbiome is also made up by things that come inside our body through breathing, thru skin contact, and also thru thoughts and social interactions.
-What is a Healthy microbiome? One that includes a lot of diversity.
-Probiotics and prebiotics can enhance microbiota diversity… excessive probiotics can lead to brain fog states.
Neurons in the Gut
-These neurons pay attention to the components of the gut (nutrients and microbiota) and send signals to the brain so that it seeks out more of a particular food.
-When we eat something we like, these neurons are activated because certain nutrients in those foods are present (sugar, fatty acids and amino acids).
-Neuropod cells: These are gut sensory cells. They provide the foundation for the gut to transduce sensory signals from the intestinal milieu to the brain through fast neurotransmission onto neurons.
-They have strong activation to sugars. They communicate via the pathway of the vagus nerve (responsible for the regulation of internal organ functions). When they sense sugar they send signals that trigger activation that cause us to seek more of this particular food. How? It adjusts the release of some neuromodulators (like dopamine).
-What we consider the taste of a sweet food has to do with a gut sensation that is below a conscious detection (taste of food and texture are also components that determine this).
-Free will & food cravings: Events in our brain are determined by biological events that are below our conscious detection.
Ghrelin
-Ghrelin is famously known as the “hunger hormone”. It increases with fasting.
-When fasting, ghrelin goes up and we tend to be more alert (the body is alert seeking out food). Epinephrine goes up.
Glucagon like peptide 1
-GLP1 is made by neurons in the gut and in the brain. Is a hormone produced in the gut and released in response to food. It causes reduced appetite and the release of insulin.
-Used to treat type 2 diabetes and to reduce obesity.
-Foods that increase GLP1: yerba mate, nuts, avocados, eggs, high fiber complex grains. The ketogenic diet increases GLP1.
-GLP1 is another gut-to-brain mechanism that is dependent on diet.
Mechanical signaling
-When you eat a lot you might get distension of the gut. This distention is signaled and communicated to the brain to suppress the feeding. Also even vomit. Activates the area “vomit center”.
-Signals are both to seek more food and also to stop eating.
Direct and indirect signaling
-Direct signals: neurons in the gut communicating with neurons in the brain.
-Dopamine is involved with vomiting. When dopamine is too high it makes us stop eating and even vomiting.
-Indirect signals
-Neurotransmitters cause the activation of other neurons. The gut microbiota are capable of influencing metabolic events and also of synthesizing neurotransmitters themselves. They make neurochemicals that can impact the body indirectly. The foods you eat, the environment of the gut microbiome can create the substrates that allow the brain to feel one way or the other.
-Dopamine can be synthesized by some particular microbiota, which can raise our baselines levels of dopamine (baseline levels act as a level of the tide).
-Other microbiota support the production of serotonin. Baseline levels of serotonin set our average mood. 90-95% of serotonin is produced in the gut!
-Other microbiota raises GABA levels.
-Studies show that creating the correct environment for these microbiota to thrive it enhances mood and wellbeing.
Early establishment of gut microbiome.
-The environment that we are exposed to (contact with any mucosal lining) in the first three years of life have a profound impact on the overall menu of microbiota that we will be able to carry within our body. Building a diverse microbiome in the first three years is critical.
-Cesarean delivered babies have less diverse microbiome.
-The more diversity of microbiota that one can create earlier in life is essential. (Breastfed, Exposure to pets, different adults, different rooms and outside play).
-If children are exposed to a lot of antibiotic treatment can be very detrimental to develop a healthy gut microbiome. And not even in children. We should be wary of antibiotics.
Gut health benefits
-Particular types of microbiota (l-reuteri) can offset symptoms of autism (studies in mice) by activating the vagus nerve that stimulates dopamine and oxytocin.
-Gut health also reduces obesity and diabetes.
-One study showed that microbiota diversity lowers loneliness.
Tools and behaviors: DO’s and DON’ts
-Stress impacts negatively the gut microbiome.
-Fasting: during prolonged fasting there’s thinning of the mucosal lining and a lot of microbiota species can start to die off. So fasting can cause a disruption to certain healthy elements of the gut microbiome. Caveat: When people eat after a period of fast, there is a compensatory proliferation (increase in healthy gut microbiota).
-Probiotics: ingestion of probiotics can be useful to increase microbiota diversity (at a fairly low-to-moderate level, we don’t need excessive amounts). But… after using anti biotics or being ill or super stressed, ingesting higher doses of probiotics and prebiotics can be helpful.
The bacteria that are present in most probiotics don’t actually replenish the microbiota that we need most. But they make the environment better.
Foods to Ingest
-Types of food we need to ingest that enhance mood and wellbeing.
-Study: they measured the impact of the microbiome health in two groups. One with a high fiber diet, and other with a high fermented foods diet.
-Results: High fiber diet did not lead to increased microbiota diversity. But increased number of digestive enzymes.
However, a fair amount of fiber is a good idea, don’t neglect it.
High fermented food diet increased microbiota diversity and decrease inflammatory signals and activity.
-Amount: 4 to 6 servings of fermented foods per day. Serving size: 4-6oz.
-What kind of fermented foods? Low-sugar fermented foods. They have to contain live active cultures (microbiota that are alive).
-When to eat them? Its going to work best if you spread the servings throughout the day. Not all in one meal.
-Examples of low-sugar fermented foods:
• Plain yogurt
• Kimchi
• Sauerkraut
• Kefir
• Natto
• Brine: richness of live cultures
-You can make fermented foods yourself to reduce the high costs.
Takeaway: Fermented foods are excellent for microbiome health. We should all be trying to incorporate more of these.
Artificial sweeteners
-Disruption in gut microbiome (Studies only in animals).
-Neurons in the gut are capable of distinguishing real sugar and artificial sweeteners.
Twitter @Juampiaranovich you can find the article
Thank you!
This was SO valuable to me!! Thank You 🙏🏾🙏🏾🙏🏾
Do you have a website with your notes on these podcasts? I don't have Twitter.
I am from Australia so some of these ads are irrelevant to me.
These notes were very useful as a summary so I can skip to the relevant parts.
🙏🏾🥂
@@carnarte You are welcome :)
@@juanpabloaranovich5619 Done 🙏🏾🥂
@RennieV :)
Fantastically informative, thank you.
Quick Kefir Recipe -
1 litre milk (I use goats milk)
110 grams plain yoghurt (provides bacterial culture)
1 teaspoon sugar (provides a little food for bacteria).
Warm milk in large saucepan over low heat to 35-40C. Cool slightly then mix in yoghurt and sugar. Transfer to a sterilised jar and cover with clean tea towel. Keep mixture at room temperature (about 24C) for 5-6 hours then transfer to fridge for further 10-12 hours. Keep 110 grams of this mixture as your new starter, instead of the yoghurt.
Thank you will definitely give this a go
Awesome thank you so much for the kefir recipe Rebeccamanning4454
Thanks very much!
Would this work lactose free? Lactose free milk and coconut yoghurt, or a plain lactose free yoghurt?
This is a lot of information to digest.
Extra credit for science pun.
😂🙌
Yes, my stomach hurts from information overload.
@@hubermanlab I was wondering what the literature says about UV light exposure in terms of longevity or any other heath concerns. I'm a welder and eventhough I use PPE I'm often exposed to the arch light from welders. Do I have valid concerns? And dose light from my welder give me d3 and should I stop taking d3 because of the abundance of UV I get?
Thank you for this.
54:25 Bacillus & Serratia (Dopamine)
55:45 Candida, Streptococcus, Enterococcus (Serotonin)
58:15 Lactobacillus (Dopamine) & Bifidobacterium (GABA)
1:04:14 L. Reuteri (Dopamine & Oxytocin)
Sometimes the timing of these podcasts is simply heroic.
Yes Indeed!
I agree
Seriously, Benzos had fucked me up. I'm feeling better ever since I incorporated what David Sinclair talked about in his conversation with Andrew and I'm sure going to be doing everything that he's going to recommend today.
This is really great.
I know right? I guess a lot of this stuff is pretty much always useful, but it seems like it comes in handy right when you need it.
That's so true!!
Thank you so much Dr. Huberman, I can't sufficiently express how grateful I am to be able to learn from you.
I know it may not interest half of your audience, but an episode about women's health-- PCOS, endometriosis, fertility, birth control, menstrual cycles, etc -- would be so amazing!
this would be sooo useful
Hello ! Even as a man I am interested in these subjects, mostly for curiosity's sake, but also because I figured out that if I want to live with a woman as I do, I might as well not be obtuse about goes on for her.
Have a good day
This would be great, even though I doubt if there's enough research about the neurobiology behind them
Yes!!!! Pleaseeeeee…. As a Gynecologist and a woman , I would love to hear Dr Huberman interview an expert in the field !!
Dr. Huberman I will be more than happy to volunteer my clinical expertise , to research for you in preparing the podcast!!!
@@Mathilde_Moksha_333 thank you for your interest in women’s health. 🙏
You are changing and saving my health and day to day life. Anyone else fall asleep listening and then watch 2-3 times more to take notes?
That's me.
That is me as well
Whatever works as long as in the end they get it that's all that matters
I find it cute that he mentions "The more diverse your gut microbiome is, the less lonely you are" cuz it's like your micro bacteria is keeping you company !
My gut instinct says The Huberman podcast is helping humanity improve. Truly appreciate all your endless efforts Andrew.
Nice haha
@@senseofmindshow Appreciate it
You definitely have a healthy gut microbiome
@@Django0324 chuckles 😃 thanks
@@memastarful Also look up Mr. Jacque Fresco
This podcast is an absolute godsend. Baffling that this information is readily available for anyone willing to seek it. the most amazing channel I’ve ever come across
This lecture is impressive even without sketches or other visuals. Dr. Huberman is an expert in hand gestures in verbal communication.
easy listening while excercising ?
mastication rate needs modulo 2 modification. Even the odd ones get even !!
Just the fact that I can 'look' at someone who's giving me information is so helpful, physically and mentally. Here in the UK our (in)famous NHS system has failed us, and human contact is pretty much zero except in an emergency. I may not have the brain to take in all the information, but at least I feel someone cares enough to try and help.
I have been fermenting foods for years. I am 61-years-old and in outstanding good health. Very active lifestyle with a horse and dog. Mountain biking, paddle boarding, hiking, riding horses, running road races with my daughter and eating healthy Whole Foods. Staying out of the rat race as much as possible reduced anxiety on a monumental scale. I live in a tiny home and have a minimalist lifestyle, focused on engagement with like-minded souls that has created my most fulfilling life thus far. I have preached for years the importance of a healthy gut and lifestyle, way back when it wasn’t so cool to do so and was met with disbelief from the folks who relied solely on big Pharma to cure their ills. Thank you for bringing this information to many.
Vet student here. It's interesting that you mention how early life plays such a role in determining the gut microbiota of an individual later in life. For cows and sheep, the intake of a mother's colostrum within the first twenty four hours of life, is imperative in determining a calf/lamb's immune status. Any delay, decrease in quality, or failure to receive the IgG antibodies from the colostrum, will render the offspring immunocompromised, termed failure of passive transfer. It would be incredibly interesting to see studies in the future that evaluate the gut microbiota between groups of animals that did/did not receive adequate amounts of colostrum!
Lots of functional docs are recommending colostrum for human immune improvement.....Not sure about that...
@@RickCoker
We're not cows or sheep.
@@jamesallan1883 humans also produce colostrum and so it maybe essential to human newborns as well
Colostrum does get used often for GI health but does not have that high of an IgG concentration and gets broken down and digested in the stomach and intestines. Using serum derived bovine immunoglobulins (SBI) instead is much more effective. It has 2-3x as much IgG conentration and is non-systemic making it much more effective at binding to pathogens in the GI tract.
@@RickCokerthere are cultures(including mine) that use the colostrum in special foods. This is made from colostrum that is taken after the calf is fed. Let me tell you, I have never had anything that tasty ever. I have not gone looking for it in the last few years since I don’t feel good about ethically. So all of this to say it’s nothing new.
As someone who struggles with bulimia this is extra fascinating! One of the things that makes it so difficult to get overcome the condition/habit (when you’ve had it for a long time) is how horrible it feels to digest food. I think this is partially due to imbalances in the gut microbiome, low stomach acid, etc. this episode is giving me another lens to understand why I don’t always feel in control of my behavior.
There are also studies that show significant improvement in mental health and depressive symptoms when supplementing with probiotics. It might help in your case too.
@@ArtelisStudio Thanks 😊 👍
You should be proud of yourself for putting in all the effort to understand what you're going through and working on healing, you got this!!❤
@@Mich291 Thanks so much for your kind words 🙏❤️
Aside from method of birth and who handles the infant the most in the early days, the biggest influence on the seeding of the human micribiome is whether they are fed with human milk or not. Human milk, unlike formula, contains oligosaccharides which feed the gut microbes. It also seals the 'open' gut, preventing large particles from being absorbed and setting off allergic reactions.
Excellent!
Intermittent fasting is like miracle grow for your body- and brain; thus connecting one’s gut, and brain. Our gut is our second brain.
Andrew, you are exactly what society needs, I have worked hard for years to help people understand their health and good resources are rare. Your natural ability at this is spectacular, and will have far reaching benefits.
Most of the more severe illnesses happen to people by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death.
While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes.
Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way.
It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......
Most of the more severe illnesses happen to people by surprise, unexpectantly, impacting first in the brain, then in the corresponding organ which that part of the brain controls. The end of WWI had absolutely everything to do with the Flu and lung TB outbreak that occurred killing millions. In nature, the biological conflict linked with a territorial fear (just what it means-a fear in your territory, your home, your community, etc.) is a widening of the bronchia (tissue loss). Your body attempts to widen your bronchia in order to allow more air into your lungs to give you more strength and energy to fight to keep your territory safe. Stay with me.......The biological conflict linked with a death fright impacts the lungs. The lungs attempt to grow larger in order to allow more air in because breath equals life, as we all know. No breath equals death.
While you are in the fear or death fright conflict, you notice no symptoms of “disease”, except you have cold hands, cold feet, you can’t sleep, you awaken at 3 AM every night, you have little appetite. During the war, millions of people were in fear of the bombing of their homes and cities where the war was most active. Fearing for their lives, their loved ones in the war, their ability to survive. The food in the stores was sparse due to shortages. This lasted for 4 long years! The longer the conflict, the worse the healing phase. Within 2 weeks of the German Chancellor announcing the end of WWI, these millions of people ALL went into the healing phase all at the same time. It is during the healing phase that you experience symptoms of illness! What is the healing phase of the bronchia widening? Severe bronchitis, pneumonia. The body attempts to refill this lost tissue and you experience inflammation, fever, coughing, body aches, fatigue, etc. What is the healing phase of the extra lung tissue that grew? Decomposing of the tissue by TB bacteria and fungi. The symptoms of this healing phase are: severe coughing up of blood and tissue, fever, inflammation, severe mucous, body aches, fatigue. During this decomposing of the extra tissue (tumor), the body expels a lot of protein, and without replenishment, severe protein loss can result in death. Antibiotics did not exist yet. If TB bacteria does not exist in a person or they have been vaccinated against TB (big mistake), then the tumor will simply encapsulate and become dormant and not harm you. Who died during the Spanish Flu? Mainly the poor who could not afford to buy meat and proper nourishment, and the people who were directly impacted by the bombings and destruction of their homes.
Millions of people suffered fear and death frights during the fighting of WWI, and millions of people all went into healing at the end of it. Not everyone was affected because not everyone suffered the same way.
It’s not a “flu”, it’s not something you “catch”. It’s biological, meaningful, and unavoidable. One hundred years later, a Fear Campaign begins, using the media to spread it......
Never waited for Monday morning like this 🙂Setting up my schedule to listen & take notes. Blissful Monday Morning to Andrew and everyone. stay healthy & Happy
Topic request: How to rest your brain. (Outside of sleeping) Do you need brain rest days? How do you differentiate true brain exhaustion from giving up? And as always thank you for being interested in teaching science. 😁
He often talks about non sleep deep rest. Things such as yoga nidra, meditation, or self/guided hypnosis.
I use yoga nidra per my doctors order to enable sleep. But the amazing thing is the absolute calmness and depth of these modalities. Try it at least once and you will be amazed at the delta waves go through!
I would recommend the book Rest, by Alex Soo-Jung Kim. It’s a little light on actual neuroscience (though there is some) but it’s incredibly useful for answering your question.
get a massage. it is way better than sleep.
I suspect that a good night sleep counts very high. Good night as in: the way other episodes explains all the factors involved in ensuring a good night
When you describe the structure and anatomy of the gut around the beginning of the video, like around 14:00, it would make this already amazing podcast episode even more awesome for the people watching it on UA-cam if you included diagrams or visuals of the anatomy you are describing.
Thank you for this awesome podcast!
I wish only one single trip to the gastroenterologist would be like this, things would change really!
Dr. Huberman, your content is gonna create superhumans! Thanks for everything that you're sharing with us.
Maybe it sounds nuts but this podcast literally changed my life. And probably added 15 years to it lol
@@Josh-rr5lj I second this notion
@@mitchelsnodgrass7028 love this guy man
@@Josh-rr5lj fuken hell me too started light exposure, exercising properly, sleeping more, nsdr, meditation. He's helped me soo much
@@Django0324 right bro. I feel like I should’ve been taught all this way earlier in life 😂😂😂
I will never think of “gut feeling” the same way. Great episode on so many levels. Thank you. Not to be dramatic, but we are truly an incredible, complex, and beautiful biological system. I can’t get over it. 💗✨
I’m obsessed with these episodes. I can’t stop listening and will probably listen multiple times lol. I found you off the Rogan podcasts and am so thankful. Thank you for all you do!
Andrew, you have no idea how perfect the timing of this podcast episode is. Good lord. I haven't even started listening yet and I am as excited as can be. I've battled with my gut microbiome for a while now. Starting a new job tomorrow which has me worried about my ever-going stomach issues, mental fog, and bad nutritional uptake. I know a fair bit about the gut microbiome but I'm sure I'm gonna learn so many new things here that will help me. Thank you Andrew for an amazing and comprehensive podcast, and all the scientists who keep doing what they do.
Hit it with a small dose of pure turpentine for a reset. Stuff is magic..
I’m doing a super restrictive diet because i have sibo (small intestine bacterial overgrowth) , i’m also taking several natural supplements and after 3 months of doing it i’m feeling like another person. Not only my digestive symptoms got better, but also my state of mind got better. I’m less anxious, more positive, relaxed and got a better self-esteem. Thank you for this content. I think most people still don’t know about the importance of a healthy microbiome and i hope that changes soon!
Can you share your diet plan please
I trust this guy more than any doctor Ive ever been to
Was recently diagnosed adhd and GAD, would love to see Dr Russell Barkley on your show. Both of you have changed my life all for the better. Your forces are sure to bring lots of great information.
Starting a 3 day fast this morning. This is perfectly timed food for thought. Thank you!
I'm joining you today.
No pun intended ? Andrew is always too serious with his teachings but I still find humor as a very well-rounded professor
Leslie Campbell, this brings a lot to the podcast "food for thought", hilarious when you're about to fast in the morning.
I misjudged your podcast once quite awhile ago, and clicked away immediately after all the commercials.. thinking I may have stumbled onto another Dr. Oz.
Having forgotten that, I tuned in again and fairmindedness prevailed ("hear people out," as Mom always said).
Sooo glad I did: you give WAAAY more complete, thorough, usable and cutting-edge information than is usually available. Well worth any amount of time spent listening to your ads (which are ALSO helpful and informative, actually).
Thanks for your time and generosity in sharing your knowledge and research.
For the last 3 weeks i had horrid brain fog and lost my mental clarity but after learning how the gut and brain are connected i managed to fix my brain fog and get back to my usual self. This kind of knowledge on the human body needs to be taught by default at schools from an early age
What is the treatment please 🙏🏻 ?
What did you eat and do?
@mooseloose123moose3 eat nothing but beef and chicken cooked in animal fat...and drink water and english breakfast tea
@mooseloose123moose3 and don't cheat on the diet or you may aswell not do it it only works if your sticking to it strictly
I’m so glad to hear that fermented foods are more helpful than fiber for gut health because kombucha and yogurt actually do settle my stomach when I feel icky. I feel like fiber increases my bloating which is the last thing I need when I am already bloated and constipated.
How long did u use kombucha? I used it fr 1 month and saw no result or improvement in my gut health 😕
As a person who is undiagnosed, but suspects myself to have ASD-1 as well as ADHD, I am completely happily surprised to have been able to sit through this entire presentation completely undistracted. And now I feel like I have thorough understanding as to how to provide self-aid in a cost effective way to reduce my symptoms. This is golden information. Thanks again, Dr Huberman!
After the first few months of the pandemic I started feeling really anxious and self medicated with lots of junk food and alcohol. I’ve been working on healing my gut for the past few months, cutting back on drinking and switching to half or quarter-caffeinated coffee. The difference is night and day.
Have you heard anything about pesticides and organic food. I don't know what to believe anymore when it comes to this anymore. Thanks for all your scientifically informed podcast!!!
Hello, Huberman Lab!
I just listened to the podcast and thought I'd add another (easier, in my opinion) RECIPE FOR SAUERKRAUT as it is something that has always been consumed and made at home here in Estonia. Here goes:
You only need CABBAGE and SALT. The amount of salt depends on the weight of the cabbage, it has to be 2% of the weight of cabbage. So for example if you have 1 kilo of cabbage the amount of salt is 20grams. (Personally I just taste the cabbage to understand if it is salty enough)
- Chop or grate the cabbage into small pieces.
- Add salt, mix and wait for the water/liquid to come out from the cabbage
- Squeeze/crush the cabbage with your hands to make more water come out of it
- Put everything into an open jar with a wide neck/opening
- Place a small plate or another smaller jar etc on top of the cabbage and if needed add some weight to press the cabbage down (use some force to press the cabbage well together). The cabbage must be completely in the brine.
- Place into a somewhat warm place and wait :) the amount of time depends on the room temperature, amount and size of cabbage etc
That way you only need 2 ingredients and for the brine will use the water that is inside the cabbage already. The added weight on top of the cabbage also means that the cabbage is completely submerged in brine and you don't have to check or scrape off anything during the fermentation process. VERY IMPORTANT IS NOT TO USE ANYTHING THAT CONTAINS ALUMINIUM DURING THE FERMENTATION!! Good luck!! :)
This was so informative and I learned so much. You have such a great way of teaching that is very effective. Thanks!
An amazing professor as always, and another important medical topic to learn about!
After following Dr. Huberman since he started his podcasts , finally there is not a single patient visit in my office during which I prescribe my patients what professor Huberman PROFESSES at ZERO COST :)
Thank you Dr. Huberman … 🙏🏽
Hi, this episode was fantastic - so informative! I also listened to you talk with Dr Sonnenburg but this one was more concise - like you took the gist of the entire topic and gave it to us in this episode. I am from Poland where fermented food is very popular and cheap (sauerkraut, yogurth, kefir, naturally fermented pickled cucumbers in brine,etc.) I'd like to give you and the listeners a recipe for sauerkraut pancakes as a delicious variation to sauerkraut eaten "saute" or raw.
Bieszczadzkie fuczki (fuchki). Fantastic pancakes from sauerkraut eaten by highlanders from southeastern Poland, the taste of which I just got to know in the Bieszczady Mountains. They are simple and quick to make, fry them up as a must!
Ingredients:
200g of sauerkraut
1 egg
200ml of milk
150g oat or wheat flour
salt and pepper to taste
optional: cumin, savory, marjoram
ghee/oil for frying
Drain and squeeze the sauerkraut and chop it. Make pancake batter from egg, milk and flour, season with salt and freshly ground pepper, add chopped sauerkraut and optional spices. Fry in in ghee/oil for 2-3 minutes on each side. Serve hot with sour cream, as main course or side dish. Optionally add strong yogurt-based garlic sauce.
Garlic sauce
2 cloves of garlic
1/3 teaspoon salt
freshly ground pepper
spoonful of parsley
spoonful of dill
200g thick greek yogurt
Blend in a blender or chop together garlic, parsley and dill, grind with salt and freshly ground pepper, mix with thick yogurt and serve with hot pancakes.
THIS is the class I have been waiting for. Thanks Doc!
I been researching dog health for years after loosing dogs to cancer,and I always try to give my dogs fermented foods .Glad to hear this .
I would love it if you included information about specific gut bacteria like Akkermansia Mucinophilum etc., which have been shown to modulate immune response against cancer. Im pretty sure there are other microbes as well and the specific interventions we can take towards increasing specific populations would also be helpful.
Thank You for your wonderful work sir. Looking forward to the inclusions
I am ABSOLUTELY in love with listening to your podcast Dr.Andrew! As a new nurse and an aspiring woman who wants to be better overall, your videos just make things click! Thank you!
Dr. Huberman, thanks a lot for your fascinating topics and episodes. Could you maybe do an episode that will focus on IBS? This condition is too prominent today (it's the main reason people visit gastroenterologists) , and is currently being approached from different angles, probiotics, diets, and hypnosis being some of them. I thought you could be the one to scientifically address this issue in all its complexity. Thanks again for sharing your knowledge with people around the world.
I would also be interested in this topic of IBS additionally GERD FODMAP SIBO my husband is only 30 has been clinically diagnosed with all of these things and celiac disease as well he is relatively healthy not over weight .. would love video about gastrointestinal health upper lower and all the things ! :)
Yes, yes, yes. I would love to find a solution to my IBS. I would also love to find a doctor that does not just throw pills at me to fix it
Me too! I was directed to follow a low fodmap diet and that includes a lot of fermented foods! Sadly!
Same here! SIBO is destroying many of us 😢
@@mafka000what is SIBO
Love your podcast. As a new mom and someone trying to get to a more optimal life style, I find this podcast to be an incredible source of trusted information I might not otherwise have access to. So thank you. I’m kind of a all things health enthusiast.
TOPIC that I would LOVE for you to break down is toxicity and how we can avoid it, detox, or limit it. How it has impacted our body, and optimal health over time. I have listened to several resources, but most of which are personal stories and some science. I would love the pure science aspect of it, and how to combat it in such a toxic world.
That was amazing! I would love a podcast about women aging and hormones.
Seconded
third
Me fifth!
Another please - including how the hormones interact with neurotransmitters.
Long story short - should iron supplement be soaked overnight for better absorption? Taking it with warm water and citrus (C-vitamin), first thing in the morning (empty stomach), but do not see increase in my iron and ferritin levels with blood tests. Not having tea and coffee (e.g., polyphenols, phytates) and calcium for several hours after taking my iron supplement. As I was not sufficiently consulted in any phase of my being, Huberman lab is the second best thing, thank you!
My notes on this episode:
-------------------
Do not consume alcohol.
Do not consume stimulants, adderall, vivance, amphetamines.
Do not mouth breathe.
Do not smoke cigarettes, cannabis, or vape.
Do not dip.
Avoid sugar and carbs in excess.
Avoid tea and coffee. Drink it quickly. Rinse after.
Rinse mouth after consuming sugar.
Rinse mouth after every meal.
Try to use a straw when drinking acidic drinks.
Keep the mouth shut and moist as much as possible.
Practice intermittent fasting or long gaps between meals.
Brush in the morning and at night.
Floss in the morning and at night.
Use a soft toothbrush.
Use an electric toothbrush.
Do not use too much pressure when brushing.
Brush gums very lightly. Like a gentle massage.
Use a waterpik or floss correctly.
To floss correctly, don't just ram the floss down into the gums. Gently glide the floss down the tooth and then go under the gum on each side and then do a circular motion and then pull floss back off of the tooth.
Chew Xyletol gum immediately after meals.
Avoid fluoride. Find toothpaste with hydroxyapatite and xyletol. And some sort of mild abbrasive.
Do not use mouth wash.
Never put hydrogen peroxide in your mouth.
Brush the tongue with a separate toothbrush.
Rinse and dry off toothbrush after each use.
Low Budget:
Baking soda toothpaste is low on abbrasive scale, good for toothpaste.
Salt water rinse. Put enough salt in water to where it no longer dissolves. Swish and spit. Promotes good bacteria growth
-------------------
These are my notes and they are tailored towards me. Andrew gave a couple of options pertaining to 'personal choice'. These personal choices are reflected in MY notes.
Thank you❤
Thank you, I am in my early 60s. I haven't finished college, despite the love I have for science. Listening to you always makes me be more fascinated by science. you're amazing!!!
Can you please do an episode with long term covid side effects (including vaccine, if possible) on cardiac, lung and general health. Love your work
I think this will help your long Covid. Also get some blood work done it really helps figure out how clear up some issues
@@Flavor190 didn't get you. what will help my long covid?
@@vansipo The video we are watching. your immune system is heavily impacted by your gut. Also long covid may be cause from a vitamin deficiency that is a side effect of the infection. If you your blood work ran you should be able to see what my brain causing your symptoms.
@@Flavor190 thanks for the info
Long covid is BS it’s the jab
I always listen to your podcasts in the morning at my shop; I have to confess that sometimes I listen to the same episode several times to truly understand and process all the information and every time a customer walks in and listens a little bit they ask me for the name of the program/show that I’m listening to; I tell them with a smile on my face: -“oh, it’s the Huberman Lab”
After explaining how interesting your podcasts content is for physical and mental health, I show them on their phones where to find it, they subscribe to it and later call the shop to thank me for the recommendation 🥰
Wow, that's awesome that you're helping others become more aware. Props to you!
On Sundays, I liked to listen to Alan Watts. Since I've listened to almost all of his works I feel enlightened enough ;-) Now I found another side of self-understanding and my listening goes to Andrew Huberman. Thank you, Dojo of biological self-awareness.
Fantastic episode Dr. Huberman! As an osteopathic practitioner I find your podcast to be extremely informative and thought provoking. It expands my knowledge and curiosity, and motivates me to pursue relevant topics that come up in the clinic setting. I always try to listen and view the information you provide through an osteopathic lens. This involves understanding the viscero-somatic and psycho-somatic reflexes, how they interact and manifest as physical and musculoskeletal symptoms; and how I can affect physiology through treatment of anatomy. Thank you for your continued effort and education in science!
Amazing episode, yet again - THANK YOU!!!
Our microbiome diversity - or lack of - is correlated to our soil microbiome diversity. The interconnectedness is real.
And our diversity is half similar to others, generally speaking, although numbers and communities are unique, overall, to each individual, like a fingerprint .
We also have to have healthy epithelial tissue for the probiotics to live on!
And sleep/circadian rhythms/SCN and peripheral clocks and microbiome genetic regulation are interrelated!
And an important consideration re fermented foods is the histamine content, and mast cell activation.
Soo fascinating!
Free will vs determinism - the way to effect free will is through planning and adjusting. I think it’s more like programming the computer to do the work, rather than it just running on Its own, or us telling or what to do. In other words, it’s something in between. We can change it with careful and intentional practice, but it’s more like steering a boat as opposed to steering a car - the waves and the wind will always have an impact on the direction.
I am currently studying the digestive system and it’s anatomy for uni (Herbal medicine/Naturopathy) so the timing of this podcast is sensational! thanks Huberman!
Thank you for this information! I watched this because I’ve had terrible brain fog from talking strong probiotics. However, the probiotics have completely cleared my acne. So now I need to search “how to make fermented foods palatable for the picky eater” and hope it keeps my acne at bay.
Going to stanford in the fall, cant wait to take our neurobiology class!!
Dr Huberman
Do you offer Chinese language captions of your podcasts ?
In mainland China and for Chinese speakers everywhere including in US your podcast would be immensely popular and beneficial
Grateful for putting the effort & time to teach science and put it out to the world for free. The topics you are choosing are extraordinary!!!! God bless
True🙏🏼
I've Loved EVERY episode of your podcast I've ever listened to. But as a person diagnosed with a neurological disorder and dealt with chronic pain and stress -- i've employed the use of fermented foods for years and swear by them. Thus this was my favorite episode yet. Great to learn some of the scientific backing to this. Can't wait for the next epsidode!
☝️☝️
Dear Dr Huberman, I am a visual learner (at least in large part). I would find some slides - with bullet points and diagrams (they don’t need to be particularly beautiful, but I have a difficulty maintaining my concentration in complex topics without some basic visual aids.
Also I recently saw a video which mentioned that there is also a microvirome (I think that the correct word) and they are also involved in a kind of symbiotic relationship with our biology- a relatively new area of research. I expect that will be in the next video.
Just five of us? Darn . Guess that wont happen. Without visuals my attention wanders. Would also be fun if he did some for grad students more in depth.
Listening and learning and taking notes! Thanks for sharing the things you know. I am using my God given " right to choose " to add this info to my cache and changing me for the better! I'm 60+ and recently been able to get my A1C down to 5.6 and blood pressure to 128/60. I'm now weaning myself off Metformin and my depression meds. Loving my new healthy diet and getting to know my body better. Thank you !
This is the episode I needed for awhile, since I have a bad stomach health as a kid. Hopefully, the many information and advice from the episode can help me to improve my gut health. Thank you for the educational information Dr. Huberman.
Best of luck! This is definitely a useful episode in my opinion.
Physicians got me WRECKED more than I already was. I would listen to you and myself more than the 3 gastroenterologists that don't read up on the latest research and studies but prescribe what they were taught to in MED school
I recently listened to your interview with Lex Fridman, how did you know to give Costello testosterone, or how much to give him, etc? Please consider doing an episode on protocols to optimize the health and extend the lives of our animal companions. 😽
My Mom always made Vinegar, Milk, small amounts of sugar, and Cucumbers peal and cut up into chunks, and fresh onions cut in slices. We kept it in the fridge and ate it all summer long loved it. Nice to know we were being healthy.
Excellent podcast! You continue with fill my brain with what I consider to be some of the most relevant information available.
One thing I would like to add is that some of the fermented food (and kombucha) sold in the refrigerated section of grocery stores are still pasteurized, therefore void of probiotic benefits. Be sure the label says something like raw, fresh, un-pasteurized, contains live cultures, ect. Try to support local venders, and try not to support pesticide use. The best option is to make it yourself though. It's easy!
Today I decided that - I’m going to go back to all the videos I’ve watched of yours, & start taking notes because wow!!!
Thank you for all of this free info on all these topics. I too enjoy the people you interview.
Again , thank you Andrew.
Great episode, thanks:)
Dear Mr.Huberman, I'm Anna, I'm from Ukraine even that I not there now, I trying to help in all possible for me ways.
This last days were harsh and we don't know how many more days ahead are still be like that.
I listen your podcast for some time already and it's really cool thanks for sharing.
One thing that right now for Ukrainians (or it can be more generic) will be helpful is knowledge on how to stay healthy (to extend it's possible) when people are experience constant stress and anxiety.
How make yourself falling asleep when it quite difficult?
What should be cosider for nutrition when resources are limited?
And so on.
It would be great if you can share your knowledge on how to survive and live when it hard.
Thank you in advance.
Best regards,
Anna
Dr Huberman your education platform has been a lifeline as I navigate out of mold toxicity and brain inflammation. So many doctors don’t understand the concepts you speak about. Being informed on the direction I’m taking my health is so valuable. Please keep making content and I would love some help on detoxing my brain from toxins. Or any information on the use of methylene blue. I don’t know enough to test it on myself yet but I’ve heard so much promise from others who have taken the risk.
You can make your own pickles --or any kind of fermented vegetables, using the same basic process as for sauerkraut I took a workshop from an ayurvedic-trained nutritionist in 2020 and have enjoyed experimenting ever since. A combo of carrots and beets is my favorite!
Good morning class!!! Can’t wait for to hear about this……. awesome. Such an important topic . Can’t wait to watch your upcoming conversation with Lex Fridman.
i always get so excited when i see he is hanging out with lex! makes me feel better about the world 💚
I’m looking forward to that one too! Hopefully he goes on Sam Harris’ soon too
The talk with Lex last time was one of the best imo. Also the one with Dr Anna Lembke.
Literalmente he escuchado este podcast 4 veces hasta llegar a entenderlo todo. Increíblemente interesante y he tomado nota. Precisamente a mi padre lo han operado de un tumor en el intestino delgado y muy probablemente asociado a celiaquía, por supuesto jamás se ha cuidado ni había oído hablar de microbiota. Gracias Andreu por amenizarme mis largas tiradas de runner.❤
Wow! Explains so much. Was hoping for a little more on the sweet taste issue as it relates to diabetes. All but one of my siblings have diabetes, my dad has it and my mother passed away from diabetes complications. Seems like I'm always running from this monster. Thanks again!
Hi Andrew I was diagnosed with Parkinson’s disease in 2019 and I have been seeing a neurologist of course and I was on levadopa-carbidopa 100 mg 2 pills 4 times daily for 800 mg/ day. About five months ago I asked my neurologist why I don’t really have any symptoms, except for my eyes, and my vision is blurry at times and I take natural tears to help with the condition. Other than that I don’t have any of the regular symptoms of Parkinson’s disease. No constipation, sore joints or muscles, no real balance problems I do use a cane and I do feel light headed at times when I am in my apartment, but I am fine otherwise.
I don’t have any tremors pain in moving around. I was at my family doctor for a consultation and he had a doctor who was getting some training with him. I was in the examination room and the assisting doctor came in and we talked briefly and I asked him also why don’t I exhibit any of the symptoms of the disease. He said that right at that moment my fingers were moving and I looked at my hands and I didn’t see any signs of movement or feel it. He said that I didn’t notice it, I asked him to use my camera to take a video to show me the fingers moving that I didn’t notice. He became very nervous and got up very quickly and asked if there was anything else I wanted, and I said no and he left. He was lying to me about my fingers moving, and I wonder what kind of doctor would do that to anyone?
I stopped taking the levodopa-carbidopa about five months ago and I see no difference in my health, and I know that when I was taking it I would buy things that I couldn’t really afford to buy. I also notice that my vision is not as blurred as frequently as when I was taking it.
I do not know if I do have Parkinson’s disease, I am not sure of course but I wonder why I don’t have the regular symptoms. You have a great show and it is very interesting and informative, thanks for the work you do.
Thank you for your amazing work, I teach high school health and physed, and I have been using your podcast episodes to create much of my health content.
Me too (until this year when I retired), kids respond much more to real data and food discussion than they do to abstract talk about molecules.
Thank you very much for this podcast! I have gastrointestinal problems for years after strong course of antibiotics and I am struggling to improve my health, restoring gut microbiome. Everytime my gut is worse, I have feelings I cannot explain, like anxiety, fear etc. I tried different probotics, even fungal (Saccharomyces) , they seem to help but only temporarily. From time to time I have like a food poisoning (I think bad bacteria dominance) and only antibiotics seem to help. I developed lactose fructose intolerance. I will try the fermented foods you've mentioned, I think I have nothing to lose.
I forgot to mention: lately I have skin problems that coincide with periods when intestine feels worse...Hands becomes very cracked, even bleeding.
Elimination diet fixed my persistent candida and then i bombarded VSL3 and L.Reuteri.
Definetely helped me.
time for priceless education again from excellent Stanford professor people better listen up . this is gold as always and FREE ❤
I've been waiting for Dr. Huberman to tackle this topic. And I'm even more excited to hear there'll be another video on the gut brain connection with an expert next week. Thank you so much Dr. Huberman. You're awesome!!
Brilliant as always! We really need more of this species of extraordinary science communicators!
One suggestion would be to tod an episode or interview and expert on skin microbiota or oropharynx/Nasopharynx microbiota, it’s a much less researched subject seems interesting for diseases like skin cancer.
I like that idea… go deeper into these areas of research and their offshoots.
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Great podcast. FYI, Really great kimchee is available at Trader Joes. It's much crunchier and more appealing than other store brands. You can also make your own yogurt using a yogurt maker or instant pot and ferment it longer to allow for the multiplication of good bacteria.
Thanks Professor! This is one of my favorite subjects to learn about! Like they said; your GUT is your second 🧠 BRAIN!
Can’t wait for the next episode!
Be well!🙏🏾
Thank you Mr. Huberman for another informative video. I wish you would prod Your colleagues into the study of the gut brain connection and autism. I grew up in the realm of handicapped children. Eight years at a school for handicapped children seven years of going to summer camp with handicapped children. I had many long stents in the hospital. There were no autistic children in my circle. In 1988 I was working at the school for handicapped children in the capacity of a secretary that I attended as a child. I met a little girl named Betsy. Betsy had full blown Autism. I had never seen anyone with the mannerisms that Betsy displayed. I’ve done my own research and read several books on the topic. I even snuck into a doctors conference in the late 90s that showed x-rays of the intestines of an autistic child compared to the healthy intestines of a normal child. It is a VERY clear to me that autism is a medically induced disability. As you mentioned in your talk babies delivered via C-section have a weaker Microbiome. In the same manner medical community a few decades ago began a protocol of testing A mother’s birth canal for strep B. If she showed positive for the strep B they would give intravenous antibiotics. Everything that the mother consumes in whatever manner goes to the baby. Also, The medical community will give antibiotics to a mother that had a C-section because of the incision to try to prevent infection. This is all detrimental to the mother and the baby. Here in Illinois the hepatitis B vaccine is mandatory in the first 24 hours of life. Consider this... A mother presents at the hospital in labor, they test her birth canal for strep B and she is positive. Immediately put antibiotics in her IV and then she ends up having a C-section. Then she chooses not to nurse, Then the hospital insists on injecting the baby with the hepatitis B vaccine. It takes several weeks for a normal babies immune system to develop. At the two month marker the pediatrician starts injecting more vaccines into the baby. What chance does that infant have for a normal healthy Microbiome???? When I was a child the incidence of supposed autism was one in 10,000. It is currently one in 38!!! Please persuade your colleagues to investigate what is CAUSING the tremendous rise in autism. An interesting fact that I have come across in my research is that you will not find childhood ailments that plague American children in the Amish community. For the most part, they don’t do C-sections, they don’t do antibiotics and they don’t do vaccines. Don’t you find it interesting?🤷🏻♀️
This has come at perfect timing! Thank you Dr. Huberman! You are saving my life! 👨🏫👨🔬
I have some sort of rare disease - 23 specialists - attacks of hypothalamic abnormalities.
I have followed your tips closely and have been able to create a semblance circadian balance after a lifetime of tremendous daily struggle.
Thank you for offering your wisdom to all of us.
As you know, your information is top notch; I have shared your research with some of my physicians and they enjoy it too.
Wishing you continued success in all of your endeavors. 🌟
That’s so inspiring. Congratulations on getting some control over your struggle.
@@senseofmindshow Thank you so much for your sweet comment and kind support.
Andrew, love the way you make important information accessible. Share your podcasts with many friends and family. My 21 year-old daughter turned me on to you.
For next weeks podcast with the person, whom had lead this study at Stanford about fermented food and fibers, I would suggest asking why they didn't have a 3rd group of people eating both fermented foods and fiber rich foods (= Synbiotic food) and also if that combination would not probably be supreme in relation to the two other groups?
I've literally today ordered whey protein isolate with probiotics and was able to cancel the order after hearing now about possibilities of brain fogs. You're my hero.
Awesome information, thanks for this Dr. Huberman!
Fermented shreeded green papaya is easier to make than sauerkraut. Only take a few days of fermenting. You can also add Korean red and hot peppers to make it an easy kimchi-like ferment.
Will you ever discuss psoriasis & similar autoimmune diseases? I'm curious if there is any new science on how to resolve this kind of health issues.. A lot of dermatologist or MD's usually say there is no cure, and that individuals just have to learn to live with this. They also prescribe topical corticosteroids and that's it. I have a GUT feeling there's more answers & solutions.. Please help 🙏
Agree. Would like to learn more about this topic.
Long term fasting, has the scientific potential to improve all this diseases. 😊
Are you aware of the diet strategy Autoimmune Protocol? It's helped me significantly.
Soak white rice in mud clay pot along with water overnight. In the morning after brushing eat the rice and drink this fermented water on empty stomach. This is your probiotic. After 30 minutes eat an apple or any Fibre rich food. This is ur prebiotic which is the food for probiotic. Try this for a week. I can promise u ur psoriasis will vanish for good. Come back and let me know ur progress here. Sending healing vibes your way all the way from India.
Diet. I reversed the orticaria eating raw vegan for a month. Then reintroduced whole vegan cooked food. Never had any health problem since, no even a fever. It's been 10 years.
Fasting is also great.
I highly reccomend the book by Prof. Arnord Ehret "Mucusless Diet Healing System".
Thank you Dr. Huberman, team, sponsors and supporters ☀️
Fantastic podcast as usual! I would love to hear a deeper dive into the gut microbiome and it's link to crohns disease. In addition, perhaps alternative methods (helminthic therapy, hyperbaric chamber, targeted vitamins and gfdf, candida diet and fasting (or not) for support). Thank you for your varied podcasts!
Topic request for Dr. Sonnenberg episode; Can you please discuss autoimmune conditions and the connections to gut health. Would love to hear about the latest science, treatment and theories. Especially for skin conditions like eczema and psoriasis. Thank you for all your good work.
Thank you for sharing this fantastic knowledge for free. Your ability to concentrate/focus and remembering is admirable Professor 🙌
Thanks!
Can I please go to school again and have professor Andrew as a teacher?
Yes.
Apply to Stanford then
As a Korean, I am glad when you say "Kim chi" as one of fermented food. It is a really great traditional Korean food. And also I hope you would hold a live event in Korea. Thank you for sharing these invaluable information.
Hello Dr. Huberman! I was wondering if you could
Maybe cover an episode on migraine auras and why they happen?
How the eyes end up going temporarily blind until the migraine goes away. Scary stuff. Don't quite understand why they happen.
Thanks in advance! -Josh
Thanks again man. These are truly a gift to society that liberates us from sales pitches and bullshit.
I love this podcast. This was really interesting to dive into. I'm really curious about how this would affect or relate to the fungal diseases. Im referring to the book "The Fungus Link, An Introduction to Fungal Disease" by Doug A. Kaufmann, which collects a variety of testomonies and cases by different doctors in different areas, asserting the impacto of fungi in our health, primarly through nutrition and it even suggests a diet that could promote healthier results. Thanks!