Essentials: Improving Health With Stronger Brain-Body Connection

In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions.I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.Read the episode show notes at hubermanlab.com.Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm00:09:47 Sponsors: AG1 & Eight Sleep00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods00:22:20 Sponsor: LMNT00:23:52 Vomiting, Brain; Tool: Reduce Nausea00:28:52 Fever, Brain Chemistry, Tool: Cooling Body00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness00:39:29 Recap & Key TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

• No. of episodes: 310
• Latest episode: 2025-06-16
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