Improving Health With Stronger Brain-Body Connection | Huberman Lab Essentials

Andrew Huberman

5 jun 2025

Episode description

In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions.

I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.

I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.

Episode show notes: https://go.hubermanlab.com/EQY6djP

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/rW9QKc-iFoY

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&feature=shared

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*Timestamps*
00:00:00 Sense of Self, Interoception
00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information
00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm
00:09:47 Brain & Gut Communication, Tool: Reduce Sugar Cravings
00:15:00 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods
00:18:53 Vomiting, Brain; Tool: Reduce Nausea
00:23:52 Fever, Brain Chemistry, Tool: Cooling Body
00:28:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness
00:34:29 Recap & Key Takeaways

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

Episode description

Mindsip insights from this episode:

Trick your gut to beat sugar cravings with omega-3s and amino acids

You can reduce sugar cravings by eating foods high in omega-3s or amino acids, as these satisfy the same gut neurons that drive the craving for nutrients.

#omega-3

#sugar

Choose fermented foods over high-fiber diets to reduce inflammation

A Stanford study found that consuming several servings of fermented foods daily was far more effective at reducing inflammatory markers than a high-fiber diet.

#fermentation

#inflammation

Debunk the myth: psychedelics do not promote neurogenesis

Contrary to popular reports, there is no scientific data supporting the claim that psychedelics cause the growth of new neurons in the brain.

#brain

#psychedelics

Cool palms, soles, and face to effectively reduce fever

Cooling the back of your neck when overheated is a mistake that can cause your brain to heat your body further; instead, cool the palms, soles of the feet, and face.

#body-temperature

Reframe understanding of vagus nerve as a complex communication network

The vagus nerve is not simply a calming system; it is a complex communication network that is often stimulatory, driving you to seek food or react to nausea.

#vagus-nerve

Practice feeling your heartbeat to boost intuition

You can enhance your interoceptive awareness, or 'sixth sense', by simply practicing the skill of consciously feeling your own heartbeat.

#awareness

#intuition

Control heart rate and alertness through breath techniques

You can directly control your heart rate and state of alertness by making inhales more vigorous to speed the heart up, or making exhales longer to slow it down.

#breathing

#HR

Use deep breathing to boost adrenaline and energy

Performing 25 to 30 cycles of deep inhales followed by short exhales will cause a significant release of adrenaline, waking you up as effectively as a couple of espressos.

#adrenaline

#breathing

Listen to your gut's nutrient signals, not taste cravings

Specialized neurons in your gut sense the presence of fatty acids, amino acids, and sugars, sending signals to the brain to seek more of those foods, independent of taste.