Using Your Nervous System to Enhance Your Immune System

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).

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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.

[magohom]

Just finished listening to Andrew's latest podcast. He just gets better. I have 10 pages of notes. I'm nearly 80 and not particularly well educated but I can appreciate that what he's doing is beyond valuable for people to understand and take care of their health.

[rishabhsingh]

There are over dozens of Quality Peer Reviewed studies which prove that this is indeed the best podcast in existence.

[listentoscripture]

I always admire how Huberman is so complimentary about other researchers/writers, while being incredibly skilled himself. The humility is so refreshing!!

[Vihermaali]

I would love to have an episode or two with focus on exploring autoimmune diseases.

[RandallLakedogpix]

Andrew, thank you! I’m a retired neuro ICU RN who fell in love with neurology after finishing art school. I appreciate your work and the enthusiasm you have for sharing knowledge.
You are truly inspiring!

[FrankieBou]

Oh no - I’m so sorry to hear that Costello is no longer with you. 😢😔

[MadisonBuratt]

As someone whose been attempting to heal my Crohn’s disease through fasting (and other cost free methods), I cannot express enough gratitude for every single episode you post! Also, for the first time in my life, I’ve maintained a normal sleep schedule since your podcast on sleep. Thank you for all of the help your provide for so many people!🙏🏼

[michelledavis]

I have been doing Wim Hof breathing every morning before getting out of bed for over a year. Natural Prozac! I've been off my meds since the end of 2019! Feels great to be in control!

[infinitumneo]

The body is an amazing instrument. It's ability to heal is truly profound. This podcast has been very informative.

[wednesday]

Why don't ants get sick?
- Because they have little anty bodies. 🤭

Another great episode Huberman. Thank you and happy Monday!

[pushkarsushilsingh]

Others : why are you so excited about mondays?

Me: The Huberman lab podcast

[bhatmudasir]

Listening to how our immune system works increased my faith and belief in an intelligent Creator.

[thebikepacker]

Not the podcast we deserved, but the podcast we needed. We are forever grateful Dr Huberman🙌🏼

[kerstinhartmann]

I have been injured by the you know what in the arm in January and I have been ill ever since. My autonomic nervous system and my vascular system are not working properly. I was in a constant fight and flight. My doctors are clueless, don't know what is wrong and what would make me better. Left alone with about 40 side effects I intuitively started cold water swimming, reducing all inflammatory foods, eating more alkaline and having myofascia release. The result is astonishing and I couldn't understand why. Thank you so much! This makes all so much sense now. I am not healed but I am definitely so much better. I can eat again, tolerate light, can breathe better, have less pain, have more energy etc..Any podcast about Long C and V injuries would be appreciated. We have literally no support from the medical community.

[undefinednull]

Some key notes for myself to remember formvewthving this video so far: Avoid touching near the eyes, mouth and nose a dtbeh are min main entry points of pathogens.

The nose is much better equipped for filtering viruses than the mouth.

Keeping microbiota healthy is most important way to keep healthy mucus systems which are meant to keep pathogens out while allowing nutrients in.

For example to keep gut gut microbiome healthy and make it send out less cyrokines (which are a help me signal to the immune system) eating about 4 potions Diaky of low sugar fermented vegetables or fruits are essential.



This podcast is really interesting listen to all of it it's worth it.

[christianpicardo]

Just got out from hospital and survived severe covid infection, upon arrival home my go to podcast is the dr andrew huberman 👍glad im home .7 days of home quarantine listening to dr andrew is gold

[Lewjas.e]

If anyone struggles to keep up and fully absorb what he says / are taking notes try setting the playback speed to 0.75, it’s not too bad really.

[noeliapaglia]

"There are people of serene fire, unaware of the existence of wind, and people of crazy fire, who fill the air with sparks. Some fires, foolish fires, do not shine or burn; but others burn life so heartily you cannot observe them without stopping to blink, and whoever gets close, flares up."
Thank you for this great podcast!

[tonyamckimmy]

I was a clinician in the dental field for 25 yrs. My body became hyper responsive to many things internally and externally. Between implementing your real time tools, meditation, morning light, walking, whole foods diet, and most importantly, DNRS. DNRS is a guide to help the mind re-focus, re-associate (negative to positive), thus helping me get my DOSE (dopamine, oxytocin, serotonin, epinephrine). I've been able to reduce my inflammatory marker from 897 to 291 and still dropping. These podcasts factor into that DOSE. Thank you! I haven't missed an episode yet. These videos make me grin, sometimes chuckle, and I'm learning all the while! Marvelous!

[Rimshaandthecity]

Can you please do a future episode on toxic mold exposure and how it affects us, how living in water damaged buildings etc is hazardous.
Thanks