本期播客探讨了身体器官如何影响大脑功能和健康，以及大脑如何控制身体器官。这种大脑-身体对话的意识被称为内感受。该播客解释了机械因素（如压力、疼痛、体积等）和化学因素（如肠道酸度、微生物群多样性等）如何共同影响情绪、控制炎症、免疫系统、损伤恢复等。并详细阐述了肺、心脏、脾脏和膈肌的特定活动如何通过迷走神经和其他神经通路控制大脑。最后，该播客介绍了11个经科学验证的方案，以增强大脑-身体健康，并解释了其背后的逻辑。

🧠 **内感受：感知身体内部状态** 内感受是指我们对身体内部状态的感知，包括心跳、呼吸、胃部活动等。这种感知能力对我们的情绪、行为和健康至关重要。内感受较差的人可能难以识别和调节自己的情绪，也更容易受到压力和焦虑的影响。 该播客详细阐述了内感受的重要性，并介绍了一些提高内感受能力的技巧。

💪 **机械和化学因素影响大脑-身体对话** 身体器官会通过机械和化学因素影响大脑。例如，压力、疼痛和体积等机械因素会刺激神经，向大脑传递信号。肠道酸度、微生物群多样性等化学因素也会影响大脑功能。 该播客详细解释了这些因素如何影响情绪、炎症、免疫系统和损伤恢复等。

🫁 **肺-膈肌-大脑对话** 肺、膈肌和大脑之间存在密切的联系。呼吸模式会影响心率、血压和神经系统活动。通过控制呼吸，我们可以调节情绪、改善睡眠和提高认知功能。 该播客介绍了控制呼吸来调节心率的三个方案，并解释了肺压感受器和二氧化碳在这一过程中的作用。

🦠 **肠道健康与大脑功能** 肠道是人体重要的免疫器官，与大脑之间存在密切的联系。肠道菌群失衡会影响情绪、认知功能和免疫系统。通过改善肠道健康，我们可以提高大脑功能和整体健康。 该播客介绍了改善肠道健康的六个方案，包括补充益生菌、控制糖分摄入、减少炎症和改善肠道酸度等。

🧠 **提高内感受能力的方案** 该播客介绍了11个经科学验证的方案，以增强大脑-身体健康，包括： - 摄入发酵食品，减少炎症 - 通过呼吸控制心率 - 提高警觉性，保持冷静 - 增强肠道-大脑沟通，进行间歇性禁食 - 通过特定氨基酸减少糖瘾 - 减少炎症，增强脑功能，摄入发酵食品 - 减少恶心：生姜、薄荷、CBD等 - 适当冷却血液 - 提高内感受，感知心跳

This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

Access the full show notes for this episode at hubermanlab.com.

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Timestamps

(00:00:00) Your Sense of Self: Interoception

(00:01:25) Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation 

(00:03:45) Sponsors: AG1, LMNT

(00:08:22) Main Drivers of Feelings & Performance

(00:11:45) Brain-Body: A Mechanical & Chemical Dialogue 

(00:17:50) LDB (Lung-Diaphragm-Brain) Dialogue  

(00:21:00) Protocols 2, 3, 4: Control Heart Rate With Breathing

(00:29:08) Sensing Lung Pressure: Piezo Receptors

(00:30:54) Carbon Dioxide, From Air to Blood

(00:34:02) Protocol 5: Alert While Calm

(00:40:50) Baroreceptors: Hering-Breuer Reflex

(00:42:47) Gut Volume & The Desire to Open Your Mouth 

(00:48:18) Protocol 6: Enhancing Gut-To-Brain Communication, Fasting 

(00:51:50) Intestines, Fatty Acids, Amino Acids & Sugar

(00:57:00) Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients 

(00:58:58) Gut Acidity (Is Good)

(01:02:20) Improving Nasal Microbiome 

(01:04:13) Inflammation & Microbiome: Fiber vs. Fermented 

(01:11:15) Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods

(01:13:10) Leaking Guts, Auto-Immune function & Glutamine

(01:15:50) Gut Acidity: HCl (hydrochloric acid), Pepsin

(01:18:30) Probiotics & Brain Fog

(01:21:45) Nausea: Happens in Your Brain; Area Postrema

(01:28:25) Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.

(01:30:40) Fever: Triggers and Control Knobs: OVLT

(01:37:00) Protocol 10: Cooling the Blood Properly

(01:38:53) Sensing Feelings, Vagus Nerve, Stress

(01:41:50) Mental Emotions Reflect Bodily Conditions

(01:45:00) Sensing Other People’s Emotions via the Body

(01:46:00) Protocol 11: Increasing Interoception, Sensing Heartbeat 

(01:50:40) Conclusions & Resources

Disclaimer