How to Enhance Your Gut Microbiome for Brain & Overall Health

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Gut Microbiome 

(00:03:19) Sponsors: AG1, LMNT

(00:06:55) Your Gut-Brain Axis 

(00:09:44) Gut-Brain Anatomy

(00:15:32) Microbiota vs. Gut Microbiome 

(00:20:01) Roles of Gut Microbiome 

(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach 

(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger

(00:38:02) Glucagon Like Peptide 1; GLP-1 

(00:42:22) Tools: ‘Free Will’ & Food Cravings 

(00:44:46) Mechanical Cues from Gut to Brain

(00:49:05) Dopamines, Vomiting 

(00:52:06) Indirect Signals from Gut Microbiota

(00:59:30) Gut Microbiome “Critical Periods” 

(01:03:08) How Gut Health Controls Overall Health 

(01:12:25) What is a Healthy Gut Microbiome?

(01:15:00) Tools: Enhance Your Gut Microbiome

(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods 

(01:37:07) High-Fiber Diets & Inflammation

(01:40:58) Artificial & Non-Caloric Sweeteners 

(01:44:27) Structure & Function of Gut-Brain Axis 

(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

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