How to Enhance Your Gut Microbiome for Brain & Overall Health | Episode 61

Huberman Lab

Podcast Notes Key Takeaways “Our body is shaping the decisions that our brain is making and we’re not aware of it, at all.” – Dr. Andrew HubermanWhat you do, eat, think, and feel influences your microbiomeSome microbiota make enzymes locally to digest food, others make neurochemicals that impact brain function and moodOur experience with and desire for certain foods involves how the food tastes, texture, and subconscious processing of taste in our gut which signal certain neuromodulatorsThe gut communicates to the brain to change what we think we want or to change our actual behaviors around foodFood and eating is not just about the food and nutrients we need or don’t need, there are subconscious signals and waves of nerve cells always coming from our body and changing the way our brain works“Our brain is very carefully paying attention to whether the levels of dopamine that are being triggered are within a normal range or whether we gorged ourselves.” – Dr. Andrew HubermanCreating the correct environment for microbiota to thrive enhances mood and behaviorParents: the more diversity you can create early, the better chance you’re giving your child at healthy brain-gut signaling and immunity  In general, to create a healthy gut microbiome: eat the right foods, consume pro- and pre-biotics sparingly unless going through periods of high stress, travel, or significant change to dietThough fasting has a lot of benefits – we don’t know whether it promotes or degrades the microbiome over time but it seems to cause disruption when prolongedNon-diet related ways to enhance microbiome: get deep sleep, maintain proper social interactions, limit prolonged stress and stressorsTo really improve microbiome diversity through diet, consume 4-6 ounces of fermented foods per day – start with 1 and work your way up to avoid gastric distress

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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.

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Article Links

"The Emerging Biology of Gut-Brain Sensory Transduction"

"Mechanisms Underlying Microbial-Mediated Changes in Social Behavior in Mouse Models of Autism Spectrum Disorder"

"Association of Loneliness and Wisdom With Gut Microbial Diversity and Composition: An Exploratory Study"

"Emotional well-being and gut microbiome profiles by enterotype"

"Brain fogginess, gas and bloating: a link between SIBO, probiotics and metabolic acidosis"

"Gut-microbiota-targeted diets modulate human immune status"

"The preference for sugar over sweetener depends on a gut sensor cell"

Book Links

"The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life"

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

Title Card Photo Credit: Mike Blabac

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