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.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Gut Microbiome

Sponsors: AG1, LMNT

Your Gut-Brain Axis

Gut-Brain Anatomy

Microbiota vs. Gut Microbiome

Roles of Gut Microbiome

Neuropod Cells: (Subconscious) Tasting with Your Stomach

Ghrelin: Slow Modulation of Your Brain in Hunger

Glucagon Like Peptide 1; GLP-1

Tools: ‘Free Will’ & Food Cravings

Mechanical Cues from Gut to Brain

Dopamines, Vomiting

Indirect Signals from Gut Microbiota

Gut Microbiome “Critical Periods”

How Gut Health Controls Overall Health

What is a Healthy Gut Microbiome?

Tools: Enhance Your Gut Microbiome

Foods to Enhance Microbiota Diversity; Fermented Foods

High-Fiber Diets & Inflammation

Artificial & Non-Caloric Sweeteners

Structure & Function of Gut-Brain Axis