Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity
In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.Episode show notes: https://go.hubermanlab.com/K36mJhe
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*Timestamps*
00:00:00 Vagus Nerve
00:02:43 Sponsors: LMNT & Joovv
00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor
00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain
00:18:30 Sensory Information, Chemical & Mechanical Information
00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation
00:30:19 Sponsors: AG1 & ROKA
00:33:38 Vagus Nerve Motor Outputs
00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration
00:49:46 Aging, Declining HRV, Health, Activity, Tool
00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation
01:04:26 Sponsor: Function
01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine
01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep
01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs
01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan
01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics
01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch
01:42:00 Tools: Calming Down, Humming, Extended Exhales
01:46:38 Recap
01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
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