Huberman Lab

Podcast Notes Key Takeaways

• The immune system has three main systems of protection: physical barriers (e.g., skin, eyes), innate immune system (e.g., white blood cells, killer cells), adaptive immune system (e.g., creation of antibodies)
• Sickness-related behaviors look a lot like depressive symptoms leading to a theory that depression involves activation of inflammatory cytokines
• Stimulation of the dopamine pathway can accelerate healing and liberate systems in the body which allow inflammatory pathways to go down and anti-inflammatory pathways to go up
• Wim Hof breathing is a zero-cost tool shown to enhance the immune system by releasing adrenaline and reducing the effects of illness symptoms
• Wim Hof breathing steps:(1) 20-30 deep inhales and exhales through nose; (2) exhale of all air to empty lungs; (3) hold breath for up to 60 seconds; (4) repeat 2-4 rounds
• Maintaining a healthy microbiome (gut, eyes, mucus) supports good health: nasal breathe as often as possible, don’t touch eyes after touching other things, ingest fermented foods to enhance gut microbiota

Read the full notes @ podcastnotes.org

This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

Thank you to our sponsors:

• ROKA - https://www.roka.com -- code: "huberman"
• Athletic Greens - https://www.athleticgreens.com/huberman
• InsideTracker - https://www.insidetracker.com/huberman

 

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• https://www.patreon.com/andrewhuberman 

 

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• http://www.thorne.com/u/huberman 

 

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Links:

• How and Why The Immune System Makes Us Sleep - https://www.nature.com/articles/nrn2576 

 

Timestamps:

• 00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia
• 00:03:00 Sponsors: ROKA, Athletic Greens, InsideTracker
• 00:07:41 Foundational Tools & Practices for a Healthy Immune System
• 00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System
• 00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)
• 00:21:06 The Adaptive Immune System: Antibodies
• 00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing
• 00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods
• 00:34:20 Some Interleukins Are Anti-Inflammatory
• 00:34:56 Sickness Behavior
• 00:39:08 Some People Seek Care When Sick, Others Want to be Alone
• 00:42:00 Sickness Behavior & Depression: Cytokines
• 00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido
• 00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness
• 00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State
• 00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP
• 01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast
• 01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline
• 01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity
• 01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine
• 01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick
• 01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure
• 01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis
• 01:46:09 Histamines, Mast Cells
• 01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 
• 01:53:40 Mechanistic Science & Ancient Practices
• 01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

 

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