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Essentials: Using Your Nervous System to Enhance Your Immune System

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Essentials: Using Your Nervous System to Enhance Your Immune System

Huberman Lab

Sep 25
Huberman Lab

Huberman Lab

Sep 25
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems. I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Immune System & Nervous System (0:33) Immune System 101, Innate & Adaptive Immune Systems (8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods (10:57) Sponsor: AG1 (12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest (16:43) Humoral Factors, Inflammatory Cytokines (18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet (21:12) Sponsor: LMNT (22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation (31:09) Positive Mindset & Immune Function, Dopamine (34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation (36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis (38:34) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Highlights

This episode delves into the intricate relationship between the immune and nervous systems, revealing how neural mechanisms can actively shape immune responses. It begins by outlining the biological foundations of immunity and progresses into cutting-edge insights on how behavior, mindset, and simple physiological tools can enhance the body's defense and recovery processes.
03:52
IgM indicates a recent infection, while IgG appears later and is more stable.
08:03
Consuming 2-4 servings of low-sugar fermented foods daily enhances gut microbiota and immune function.
12:04
The vagus nerve signals infection to the hypothalamus, triggering fever and lethargy
16:44
Cytokines from infection cause neuronal inflammation and cognitive decline
18:15
Elevating feet above the head can increase glymphatic clearance in the brain during illness.
22:53
Cyclic hyperventilation increases anti-inflammatory IL-10 and reduces pro-inflammatory cytokines.
31:18
Thinking about a positive future reduces inflammation through the dopamine system
34:06
Stimulation of PROK R2 neurons in the fascia leads to anti-inflammatory effects via adrenal catecholamine release
36:36
2 grams of spirulina daily improves nasal obstruction, smell, sleep, and reduces inflammation

Chapters

Immune System & Nervous System
00:00
Immune System 101, Innate & Adaptive Immune Systems
00:33
Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods
08:03
Sponsor: AG1
10:57
Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest
12:04
Humoral Factors, Inflammatory Cytokines
16:43
Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet
18:14
Sponsor: LMNT
21:12
Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation
22:44
Positive Mindset & Immune Function, Dopamine
31:09
Electroacupuncture, Fascia, Catecholamines & Inflammation
34:03
Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis
36:22
Recap & Key Takeaways
38:34

Transcript

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and oph...