Welcome to Huberman Lab Essentials, Welcome to Huberman Lab Essentials, Welcome to Huberman Lab Essentials, where we revisit past episodes for the where we revisit past episodes for the where we revisit past episodes for the most potent and actionable science-based most potent and actionable science-based most potent and actionable science-based tools for mental health, physical tools for mental health, physical tools for mental health, physical health, and performance. health, and performance. health, and performance. I'm Andrew Huberman and I'm a professor I'm Andrew Huberman and I'm a professor I'm Andrew Huberman and I'm a professor of neurobiology and opthalmology at of neurobiology and opthalmology at of neurobiology and opthalmology at Stamford School of Medicine. Today we Stamford School of Medicine. Today we Stamford School of Medicine. Today we are discussing the immune system and we are discussing the immune system and we are discussing the immune system and we are also discussing how the nervous are also discussing how the nervous are also discussing how the nervous
digestive system and through your digestive system and through your intestines and out your rectum you have intestines and out your rectum you have intestines and out your rectum you have a tube that you are basically a series a tube that you are basically a series a tube that you are basically a series of tubes. I've said that before in this of tubes. I've said that before in this of tubes. I've said that before in this podcast and this is one such tube by podcast and this is one such tube by podcast and this is one such tube by which you extract nutrients from the which you extract nutrients from the which you extract nutrients from the outside environment. But all along that outside environment. But all along that outside environment. But all along that tube, including your nose and your tube, including your nose and your tube, including your nose and your mouth, it's lined with mucus. And while mouth, it's lined with mucus. And while mouth, it's lined with mucus. And while mucus might seem kind of gross to some mucus might seem kind of gross to some mucus might seem kind of gross to some of you, the more you learn about mucus,
those assistants are called the those assistants are called the complement proteins. complement proteins complement proteins. complement proteins complement proteins. complement proteins exist in the blood and what they do is exist in the blood and what they do is exist in the blood and what they do is they travel to sites where there's an they travel to sites where there's an they travel to sites where there's an invasion and they mark certain things invasion and they mark certain things invasion and they mark certain things for being engulfed and eaten. So they for being engulfed and eaten. So they for being engulfed and eaten. So they sort of put a a an eat me tag on it and sort of put a a an eat me tag on it and sort of put a a an eat me tag on it and then there are the cells that are either then there are the cells that are either then there are the cells that are either damaged from the injury or from the damaged from the injury or from the damaged from the injury or from the parasite or are suffering because of the parasite or are suffering because of the parasite or are suffering because of the bacteria or the virus itself. And the
actually attaches to and creates a sort actually attaches to and creates a sort of a an imprint of the shape of whatever of a an imprint of the shape of whatever of a an imprint of the shape of whatever invader happens to be there. and then invader happens to be there. and then invader happens to be there. and then using that imprint in concert with some using that imprint in concert with some using that imprint in concert with some other cells creates antibodies that are other cells creates antibodies that are other cells creates antibodies that are specific to recognize that invader specific to recognize that invader specific to recognize that invader should the body ever have that invader should the body ever have that invader should the body ever have that invader inside of it again. Now that's why it's inside of it again. Now that's why it's inside of it again. Now that's why it's called the adaptive immune system and in called the adaptive immune system and in called the adaptive immune system and in many ways it creates a memory of a prior many ways it creates a memory of a prior many ways it creates a memory of a prior infection so that these antibodies can
response and then the im immunoglobulin response and then the im immunoglobulin G response, IGG response. So how do we G response, IGG response. So how do we G response, IGG response. So how do we keep these three barriers or these three keep these three barriers or these three keep these three barriers or these three defense systems to infection tuned up? defense systems to infection tuned up? defense systems to infection tuned up? One of the key ways we can do that is to One of the key ways we can do that is to One of the key ways we can do that is to keep that mucous lining in really good keep that mucous lining in really good keep that mucous lining in really good shape. And what does that mean? Well, shape. And what does that mean? Well, shape. And what does that mean? Well, the the mucus lining needs to turn over the the mucus lining needs to turn over the the mucus lining needs to turn over quite often and it needs to be the quite often and it needs to be the quite often and it needs to be the correct chemistry to be a trap for the correct chemistry to be a trap for the correct chemistry to be a trap for the bad stuff and for it to be permeable to
entry point for a lot of bacteria and entry point for a lot of bacteria and viruses. And then the third way to keep viruses. And then the third way to keep viruses. And then the third way to keep a healthy line of defense uh for your uh a healthy line of defense uh for your uh a healthy line of defense uh for your uh entire mucous tract is to enhance the entire mucous tract is to enhance the entire mucous tract is to enhance the proliferation of good gut microbiota. proliferation of good gut microbiota. proliferation of good gut microbiota. The best way to enhance the quality of The best way to enhance the quality of The best way to enhance the quality of your gut microbiome and the mucous your gut microbiome and the mucous your gut microbiome and the mucous lining that serves as this protective lining that serves as this protective lining that serves as this protective layer all along your body is to ingest layer all along your body is to ingest layer all along your body is to ingest two to four servings a day of fermented two to four servings a day of fermented two to four servings a day of fermented foods, low sugar fermented foods. It
of other kinds of activities. And this of other kinds of activities. And this is really important. Sickness behavior is really important. Sickness behavior is really important. Sickness behavior is actually a motivated state. It's a is actually a motivated state. It's a is actually a motivated state. It's a state that's designed to accomplish state that's designed to accomplish state that's designed to accomplish certain things. One of the other certain things. One of the other certain things. One of the other features of sickness behavior in features of sickness behavior in features of sickness behavior in addition to being lethargic, loss of addition to being lethargic, loss of addition to being lethargic, loss of grooming, will be a loss of appetite. grooming, will be a loss of appetite. grooming, will be a loss of appetite. Right? And often times people who have a Right? And often times people who have a Right? And often times people who have a great appetite normally just won't feel great appetite normally just won't feel great appetite normally just won't feel hungry at all. When we have that, we can
bacteria don't survive well at elevated bacteria don't survive well at elevated heat. That's the function of a fever. It heat. That's the function of a fever. It heat. That's the function of a fever. It also sends input to areas of the brain also sends input to areas of the brain also sends input to areas of the brain that change your perception of the that change your perception of the that change your perception of the outside world. One of the most uh outside world. One of the most uh outside world. One of the most uh obvious of these obvious once I tell it obvious of these obvious once I tell it obvious of these obvious once I tell it to you is phototohobia. Right? I love to you is phototohobia. Right? I love to you is phototohobia. Right? I love bright sunshine. I love bright lights bright sunshine. I love bright lights bright sunshine. I love bright lights when I want to be alert. But most people when I want to be alert. But most people when I want to be alert. But most people when they are sick, when there's an when they are sick, when there's an when they are sick, when there's an inflammation response in the body, they
is starting to increase such that the is starting to increase such that the total amount in your circulation gets total amount in your circulation gets total amount in your circulation gets high enough and is communicated to the high enough and is communicated to the high enough and is communicated to the brain. And it tends to enter the brain brain. And it tends to enter the brain brain. And it tends to enter the brain through a particular type of tissue through a particular type of tissue through a particular type of tissue that's really interesting called koid. C that's really interesting called koid. C that's really interesting called koid. C h o r o i d. the koid starts releasing h o r o i d. the koid starts releasing h o r o i d. the koid starts releasing and responding to these cytoines and responding to these cytoines and responding to these cytoines uh the inflammatory cytoines and then uh the inflammatory cytoines and then uh the inflammatory cytoines and then the brain actually starts to experience the brain actually starts to experience the brain actually starts to experience all sorts of changes in terms of
actually things that you can actively do actually things that you can actively do in order to get your immune system to in order to get your immune system to in order to get your immune system to deploy a more robust response at that deploy a more robust response at that deploy a more robust response at that early phase of potential infection. early phase of potential infection. early phase of potential infection. Let's focus first on the rest component. Let's focus first on the rest component. Let's focus first on the rest component. Yes, of course, we are all told that we Yes, of course, we are all told that we Yes, of course, we are all told that we should take a hot shower and go to should take a hot shower and go to should take a hot shower and go to sleep, you know, and get nine or 10 sleep, you know, and get nine or 10 sleep, you know, and get nine or 10 hours of sleep. But there's an hours of sleep. But there's an hours of sleep. But there's an interesting way of looking at sleep interesting way of looking at sleep interesting way of looking at sleep specifically for its role in enhancing
practical for the workplace, um but it practical for the workplace, um but it might be practical for a short nap might be practical for a short nap might be practical for a short nap during the day or or something of that during the day or or something of that during the day or or something of that sort. Next, I'd like to do an indepth sort. Next, I'd like to do an indepth sort. Next, I'd like to do an indepth analysis of a study that has achieved analysis of a study that has achieved analysis of a study that has achieved some prominence out there, not just in some prominence out there, not just in some prominence out there, not just in the scientific literature, but on the the scientific literature, but on the the scientific literature, but on the internet because it relates to how internet because it relates to how internet because it relates to how particular types of breathing can impact particular types of breathing can impact particular types of breathing can impact the immune system and the ability to the immune system and the ability to the immune system and the ability to combat infection. The title of this
study, they injected people with E.coli. study, they injected people with E.coli. There's a bacteria which makes people There's a bacteria which makes people There's a bacteria which makes people all people feel terrible. These people all people feel terrible. These people all people feel terrible. These people voluntarily signed up for this study. voluntarily signed up for this study. voluntarily signed up for this study. However, some of the subjects in this However, some of the subjects in this However, some of the subjects in this study study study performed performed performed a behavioral protocol that can best be a behavioral protocol that can best be a behavioral protocol that can best be described as cyclic hyperventilation. So described as cyclic hyperventilation. So described as cyclic hyperventilation. So they're comparing controls that do just they're comparing controls that do just they're comparing controls that do just sort of a basic meditation versus people
uh because I'm here uh in the hot seat uh because I'm here uh in the hot seat anyway I might as well uh demonstrate it anyway I might as well uh demonstrate it anyway I might as well uh demonstrate it for you so you know what this looks for you so you know what this looks for you so you know what this looks like. It involves like. It involves like. It involves 20 to 30 deep inhales and and then 20 to 30 deep inhales and and then 20 to 30 deep inhales and and then exhales through the mouth followed by a exhales through the mouth followed by a exhales through the mouth followed by a exhale of all one's air and a breath exhale of all one's air and a breath exhale of all one's air and a breath hold. That's the retention hold. That's the retention hold. That's the retention and then at some point 15 to 60 seconds and then at some point 15 to 60 seconds and then at some point 15 to 60 seconds later repeating the 25 or 30 breaths and later repeating the 25 or 30 breaths and later repeating the 25 or 30 breaths and then again a a breath hold with lungs
somebody else or studying for exams and somebody else or studying for exams and people around you are getting sick and people around you are getting sick and people around you are getting sick and you're just powering through it and you're just powering through it and you're just powering through it and you're not getting sick, but then you you're not getting sick, but then you you're not getting sick, but then you stop. you turn in your final exam, you stop. you turn in your final exam, you stop. you turn in your final exam, you you stop taking care of somebody else, you stop taking care of somebody else, you stop taking care of somebody else, or you finally stop and rest, or you go or you finally stop and rest, or you go or you finally stop and rest, or you go on vacation, and then you get sick. on vacation, and then you get sick. on vacation, and then you get sick. Well, you've just experienced the effect Well, you've just experienced the effect Well, you've just experienced the effect that adrenaline, epinephrine, can have that adrenaline, epinephrine, can have that adrenaline, epinephrine, can have in activating your immune system by way
studies on the way to enhance the studies on the way to enhance the function of your immune system and to function of your immune system and to function of your immune system and to reduce inflammation. And this is to me reduce inflammation. And this is to me reduce inflammation. And this is to me one of the most concrete examples of a one of the most concrete examples of a one of the most concrete examples of a zerocost tool that bridges the zerocost tool that bridges the zerocost tool that bridges the activation of the nervous system through activation of the nervous system through activation of the nervous system through breathing with the immune system by way breathing with the immune system by way breathing with the immune system by way of releasing adrenaline and thereby of releasing adrenaline and thereby of releasing adrenaline and thereby reducing the terrible effects or reducing the terrible effects or reducing the terrible effects or feelings of lousiness from a in this feelings of lousiness from a in this feelings of lousiness from a in this case an e.coli infection. There's one
people or people who are suffering from people or people who are suffering from very debilitating injuries when they had very debilitating injuries when they had very debilitating injuries when they had or repo when people had or reported a or repo when people had or reported a or repo when people had or reported a sense of hope their rates of recovery sense of hope their rates of recovery sense of hope their rates of recovery were much higher. Right? Sounds very were much higher. Right? Sounds very were much higher. Right? Sounds very subjective but what is a sense of hope? subjective but what is a sense of hope? subjective but what is a sense of hope? A sense of hope is a sense of the A sense of hope is a sense of the A sense of hope is a sense of the future. a sense of the future is tightly future. a sense of the future is tightly future. a sense of the future is tightly associated with the dopamine system. And associated with the dopamine system. And associated with the dopamine system. And so what they've discovered and through so what they've discovered and through so what they've discovered and through other studies from uh other groups have
inflammation by way of releasing inflammation by way of releasing inflammatory cytoines. These areas inflammatory cytoines. These areas inflammatory cytoines. These areas included the the abdomen and they found included the the abdomen and they found included the the abdomen and they found areas on the body such as the uh lower areas on the body such as the uh lower areas on the body such as the uh lower limbs or the hind limbs in this case limbs or the hind limbs in this case limbs or the hind limbs in this case that can stimulate the veagal adrenal that can stimulate the veagal adrenal that can stimulate the veagal adrenal reflex uh and can lead to reduced reflex uh and can lead to reduced reflex uh and can lead to reduced inflammation. And what was really inflammation. And what was really inflammation. And what was really interesting is that they figured out interesting is that they figured out interesting is that they figured out that it was activation of nerve endings that it was activation of nerve endings that it was activation of nerve endings that resided in the fascia. The fascia
you're already experiencing symptoms? you're already experiencing symptoms? There are many ways to address that at There are many ways to address that at There are many ways to address that at the symptom level. You're probably aware the symptom level. You're probably aware the symptom level. You're probably aware of all the over-the-counter medications, of all the over-the-counter medications, of all the over-the-counter medications, many of which focus on the epinephrine many of which focus on the epinephrine many of which focus on the epinephrine system. you know, things that are of the system. you know, things that are of the system. you know, things that are of the pseudafed variety prevent or reduce pseudafed variety prevent or reduce pseudafed variety prevent or reduce congestion because of the way that they congestion because of the way that they congestion because of the way that they cause release of epinephrine and some of cause release of epinephrine and some of cause release of epinephrine and some of the effects on dilating the bronchioles the effects on dilating the bronchioles the effects on dilating the bronchioles and dilating the nasal passages and so
system, the innate immune system, and system, the innate immune system, and the nervous system and how those the nervous system and how those the nervous system and how those interact. And throughout, we discuss interact. And throughout, we discuss interact. And throughout, we discuss protocols that can allow you to tap into protocols that can allow you to tap into protocols that can allow you to tap into this relationship between the nervous this relationship between the nervous this relationship between the nervous system and immune system and hopefully system and immune system and hopefully system and immune system and hopefully avoid and/or shorten the course of any avoid and/or shorten the course of any avoid and/or shorten the course of any illnesses, injuries, or inflammation illnesses, injuries, or inflammation illnesses, injuries, or inflammation that you might encounter. [Music]