The Effects of Microplastics on Your Health & How to Reduce Them

Andrew Huberman

Oct 21, 2024

Episode description

In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.

By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.

Explore the full show notes for this episode, including all referenced articles, resources, people mentioned, and more: https://go.hubermanlab.com/microplastics

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*Timestamps*
00:00:00 Microplastics
00:02:46 Sponsors: LMNT & BetterHelp
00:05:40 Microplastics & Nanoplastics; Ingestion
00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA
00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles
00:26:57 Tool: Sea Salt
00:29:10 Sponsor: AG1
00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates
00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids
00:37:34 Measurement Tools & Advancements
00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)
00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health
00:52:17 Sponsors: Function & Eight Sleep
00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion
01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane
01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer
01:15:05 Tool: Sweating & Toxin Removal
01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry
01:25:11 Tools: Microwave Popcorn, Toothpastes
01:27:47 Developing Brain & Microplastics, ADHD, Autism
01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure
01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Health #Microplastics

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Limit canned soup consumption to reduce BPA exposure

Consuming one serving of canned soup daily for five days was associated with a more than 1000% increase in urinary levels of the endocrine disruptor BPA.

#BPA

#nutrition

Recognize risks of nanoplastics crossing protective body barriers

Nanoplastics are small enough to cross the blood-brain, blood-testicular, and blood-follicle barriers, lodging in these protected organs for potentially decades.

#microplastics

#risk

Avoid paper coffee cups to reduce exposure to microplastics and chemicals

The lining of paper cups used for hot liquids leaches microplastics, BPAs, and BPs, so it's best to avoid them or transfer the liquid to a ceramic or steel mug.

#BPA

#microplastics

Enhance liver detoxification with sulforaphane from cruciferous vegetables

You can enhance your liver's Phase II detoxification process to help remove plastic-related toxins by consuming sulforaphane from cruciferous vegetables or supplements.

#detox

#sulforaphane

Reduce plastic exposure to maintain testosterone levels

Elevated levels of phthalates from plastics are associated with lower testosterone, with the strongest link found in men and women between the ages of 40 and 60.

#plastic

#testosterone

Avoid Topo Chico due to high levels of forever chemicals

An analysis found Topo Chico mineral water contained significantly higher levels of 'forever chemicals' (PFAS) than other brands like Perrier and San Pellegrino.

#PFAS

#water

Switch to pink Himalayan salt to reduce microplastic exposure

Sea salt is a significant source of microplastics, so a simple way to reduce exposure is to switch to pink Himalayan salt or other non-marine sources.

#microplastics

#salt

Reevaluate bottled water for hidden plastic particles

A 2024 reanalysis using better imaging showed bottled water contains an average of 240,000 plastic particles per liter, not 30,000 as previously thought.