Improve Your Lymphatic System for Overall Health & Appearance
Andrew Huberman
Oct 27, 2025
Mindsip insights from this episode:
Activate muscle movement to support lymphatic fluid flow
Unlike the cardiovascular system's heart, the lymphatic system is passive and relies entirely on the movement of your body's muscles to move fluid against gravity.
Improve lymphatic clearance to combat brain fog
The cognitive impairment known as brain fog can come on very quickly after just one poor night of sleep due to a lack of lymphatic clearance from brain tissue.
Promote lymphangiogenesis through cardiovascular exercise for heart health
Many positive effects of cardiovascular exercise on the heart are due to promoting the growth of new lymphatic vessels that remove waste from heart cells, a process called lymphangiogenesis.
Prioritize sleep to support brain's glymphatic system for waste clearance
The brain's lymphatic system, called the glymphatic system, was only scientifically verified to exist in 2012, and it is crucial for clearing out waste products during sleep.
Utilize rebounding for effective lymphatic drainage
Practices like rebounding on a trampoline are effective for lymphatic drainage because the lymphatic vessels are one-way, forcing fluid up toward the heart against gravity with each bounce.
Utilize diaphragmatic breathing to enhance abdominal lymph drainage
Diaphragmatic breathing creates a pressure differential that specifically encourages drainage from the cisterna chyli, a major lymphatic reservoir located in the abdomen.
Avoid massaging swollen lymph nodes to support infection defense
You should avoid massaging or putting pressure on lymph nodes, as they are actively sequestering and fighting infections that you do not want to push back into circulation.
Sleep on your side for optimal brain cleansing
Sleeping on your side is the most efficient position for glymphatic drainage, the process of clearing waste products from your brain while you sleep.
Implement specific facial massage for youthful appearance
A specific protocol for facial and lymphatic massage, such as the one from Anastasia Beauty Fascia, can create striking youthfulness effects by addressing lymph pooling and fascia.
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