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.

#HubermanLab #GutHealth #Microbiome

Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://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.instagram.com/hubermanlab
Twitter – https://twitter.com/hubermanlab
Facebook – https://www.facebook.com/hubermanlab
Website – https://hubermanlab.com
Newsletter – https://hubermanlab.com/neural-network

Article Links
“The Emerging Biology of Gut-Brain Sensory Transduction”: https://bit.ly/3HruBiE
“Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder”: https://bit.ly/3hmq5Y2
“Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study”: https://bit.ly/3spfYs2
“Emotional well-being and gut microbiome profiles by enterotype”: https://go.nature.com/3tcLKYp
“Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis”: https://bit.ly/33YlsR9
“Gut-microbiota-targeted diets modulate human immune status”: https://bit.ly/3vlkQQD
“The preference for sugar over sweetener depends on a gut sensor cell”: https://go.nature.com/33X9zuA

Book Links
“The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life”: https://amzn.to/3hqxkP0

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

source