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


 
Our Patreon page:

https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:

http://www.thorne.com/u/huberman 
 
Social:

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Twitter - https://twitter.com/hubermanlab 

Facebook - https://www.facebook.com/hubermanlab


Website - https://hubermanlab.com


Newsletter - https://hubermanlab.com/neural-network


 
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

Huberman Lab

Scicomm Media

Using Your Nervous System to Enhance Your Immune System | Episode 44

NOV 1, 2021120 MIN
Huberman Lab

Using Your Nervous System to Enhance Your Immune System | Episode 44

NOV 1, 2021120 MIN

Description

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:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

 

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