Download "How to Enhance Your Gut Microbiome for Brain & Overall Health | Huberman Lab Podcast #61"

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://partners.drinklmnt.com/free-gift-with-purchase?rfsn=6327528.ecaabe8&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+HUBERMAN+LAB+COMMUNITY InsideTracker: https://info.insidetracker.com/huberman Our Patreon page https://www.patreon.com/andrewhuberman Supplements from Thorne https://www.thorne.com/u/huberman Social & Website Instagram - https://www.facebook.com/unsupportedbrowser Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/unsupportedbrowser Website - https://www.hubermanlab.com/ Newsletter - https://www.hubermanlab.com/newsletter Article Links "The Emerging Biology of Gut-Brain Sensory Transduction": https://www.annualreviews.org/doi/full/10.1146/annurev-neuro-091619-022657 "Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder": https://www.sciencedirect.com/science/article/pii/S0896627318310092 "Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study": https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2021.648475/full "Emotional well-being and gut microbiome profiles by enterotype": https://www.nature.com/articles/s41598-020-77673-z?error=cookies_not_supported&code=d755c45b-a089-4666-bf47-c62825f873f5 "Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis": https://journals.lww.com/ctg/Fulltext/2018/06000/Brain_fogginess,_gas_and_bloating__a_link_between.6.aspx "Gut-microbiota-targeted diets modulate human immune status": https://www.cell.com/cell/fulltext/S0092-8674(21)00754-6 "The preference for sugar over sweetener depends on a gut sensor cell": https://www.nature.com/articles/s41593-021-00982-7?error=cookies_not_supported&code=3aadd1e0-9785-416e-8318-4368b5e1bdf5 Book Links "The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life": https://www.amazon.com/4-Hour-Chef-Cooking-Learning-Anything/dp/0547884591 Timestamps 00:00:00 Gut Microbiome 00:03:02 AG1 (Athletic Greens), LMNT, InsideTracker 00:06:55 Your Gut-Brain Axis 00:09:44 Gut-Brain Anatomy 00:15:32 Microbiota vs. Gut Microbiome 00:20:01 Roles of Gut Microbiome 00:23:03 Neuropod Cells: (Subconscious) Tasting with Your Stomach 00:34:13 Ghrelin: Slow Modulation of Your Brain in Hunger 00:38:02 Glucagon Like Peptide 1; GLP-1 00:42:22 Tools: ‘Free Will’ & Food Cravings 00:44:46 Mechanical Cues from Gut to Brain 00:49:05 Dopamines, Vomiting 00:52:06 Indirect Signals from Gut Microbiota 00:59:30 Gut Microbiome “Critical Periods” 01:03:08 How Gut Health Controls Overall Health 01:12:25 What is a Healthy Gut Microbiome? 01:15:00 Tools: Enhance Your Gut Microbiome 01:23:49 Foods to Enhance Microbiota Diversity; Fermented Foods 01:37:07 High-Fiber Diets & Inflammation 01:40:58 Artificial & Non-Caloric Sweeteners 01:44:27 Structure & Function of Gut-Brain Axis 01:49:47 Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com/