<p>In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.</p><h2>Thank you to our sponsors</h2><p>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a></p><p>InsideTracker: <a href="https://insidetracker.com/huberman">https://insidetracker.com/huberman</a></p><h2>Our Patreon page</h2><p><a href="https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a></p><h2>Supplements from Thorne</h2><p><a href="https://www.thorne.com/u/huberman">https://www.thorne.com/u/huberman</a></p><h2>Social & Website</h2><ul>
<li><a href="https://www.youtube.com/andrewhubermanlab">YouTube</a></li>
<li><a href="https://www.instagram.com/hubermanlab">Instagram</a></li>
<li><a href="https://twitter.com/hubermanlab">Twitter</a></li>
<li><a href="https://www.facebook.com/hubermanlab">Facebook</a></li>
<li><a href="https://hubermanlab.com/">Website</a></li>
<li><a href="https://hubermanlab.com/neural-network">Newsletter</a></li>
</ul><h2>Article Links</h2><ul>
<li>"<a href="https://bit.ly/3HruBiE">The Emerging Biology of Gut-Brain Sensory Transduction</a>"</li>
<li>"<a href="https://bit.ly/3hmq5Y2">Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder</a>"</li>
<li>"<a href="https://bit.ly/3spfYs2">Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study</a>"</li>
<li>"<a href="https://go.nature.com/3tcLKYp">Emotional well-being and gut microbiome profiles by enterotype</a>"</li>
<li>"<a href="https://bit.ly/33YlsR9">Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis</a>"</li>
<li>"<a href="https://bit.ly/3vlkQQD">Gut-microbiota-targeted diets modulate human immune status</a>"</li>
<li>"<a href="https://go.nature.com/33X9zuA">The preference for sugar over sweetener depends on a gut sensor cell</a>"</li>
</ul><h2>Book Links</h2><ul><li>"<a href="https://amzn.to/3hqxkP0">The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life</a>"</li></ul><h2>Timestamps</h2><p>(00:00:00) Gut Microbiome </p><p>(00:03:02) AG1 (Athletic Greens), LMNT, InsideTracker </p><p>(00:06:55) Your Gut-Brain Axis </p><p>(00:09:44) Gut-Brain Anatomy</p><p>(00:15:32) Microbiota vs. Gut Microbiome </p><p>(00:20:01) Roles of Gut Microbiome </p><p>(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach </p><p>(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger</p><p>(00:38:02) Glucagon Like Peptide 1; GLP-1 </p><p>(00:42:22) Tools: ‘Free Will’ & Food Cravings </p><p>(00:44:46) Mechanical Cues from Gut to Brain</p><p>(00:49:05) Dopamines, Vomiting </p><p>(00:52:06) Indirect Signals from Gut Microbiota</p><p>(00:59:30) Gut Microbiome “Critical Periods” </p><p>(01:03:08) How Gut Health Controls Overall Health </p><p>(01:12:25) What is a Healthy Gut Microbiome?</p><p>(01:15:00) Tools: Enhance Your Gut Microbiome</p><p>(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods </p><p>(01:37:07) High-Fiber Diets & Inflammation</p><p>(01:40:58) Artificial & Non-Caloric Sweeteners </p><p>(01:44:27) Structure & Function of Gut-Brain Axis </p><p>(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter</p><p>Title Card Photo Credit: <a href="https://www.blabacphoto.com/">Mike Blabac</a></p><p><a href="https://hubermanlab.com/disclaimer/">Disclaimer</a></p>

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How to Enhance Your Gut Microbiome for Brain & Overall Health | Episode 61

Huberman Lab