Improving Health With Stronger Brain-Body Connection

00:00:00.000 | Welcome to Huberman Lab Essentials,

00:00:02.260 | where we revisit past episodes

00:00:04.080 | for the most potent and actionable science-based tools

00:00:07.260 | for mental health, physical health, and performance.

00:00:09.960 | I'm Andrew Huberman,

00:00:12.680 | and I'm a professor of neurobiology and ophthalmology

00:00:15.280 | at Stanford School of Medicine.

00:00:16.740 | Today, we are going to talk about our sense of self,

00:00:20.140 | or what's called interoception.

00:00:21.880 | Interoception is our sensing of our internal landscape,

00:00:26.140 | things like our heartbeat, our breathing,

00:00:29.020 | and our gut.

00:00:30.400 | This discussion about sense of self and interoception

00:00:33.320 | has many important actionable items

00:00:35.780 | that relate to bodily health and brain health.

00:00:38.560 | Of all the topics I could cover,

00:00:40.440 | this thing that we call sense of self,

00:00:42.640 | which is also called interoception,

00:00:44.560 | has perhaps the most foundational level of importance

00:00:48.460 | for all that we feel, all that we do,

00:00:51.700 | and all that we are capable of doing.

00:00:53.660 | And I promise that if you can learn a little bit

00:00:57.000 | about the mechanisms of self-sensing,

00:00:59.320 | of understanding what's going on in your internal milieu,

00:01:03.040 | as we say, your internal environment,

00:01:04.820 | you will position yourself to do some very simple things

00:01:08.840 | that can lead to outsized positive effects

00:01:11.300 | on everything from sleep,

00:01:12.840 | to body composition,

00:01:15.440 | to mental focus,

00:01:16.620 | to mood,

00:01:17.320 | your ability to regulate stress,

00:01:19.660 | and indeed, even your ability to heal and recovery

00:01:22.200 | from injuries of different kinds,

00:01:23.620 | brain injury and bodily injury.

00:01:25.100 | We have a system in our body

00:01:27.320 | that connects our brain to all of our bodily organs

00:01:30.900 | and connects all of those bodily organs to our brain.

00:01:34.660 | And that communication between brain and body

00:01:37.260 | in both directions creates a situation

00:01:41.080 | where either we are positioned to do things well,

00:01:43.800 | or we are positioned to do things poorly.

00:01:45.900 | So I really want to dive in and dissect

00:01:48.660 | what is this system of brain-body communication?

00:01:50.920 | What does it look like?

00:01:51.720 | What are the actual neurons and connections?

00:01:53.600 | The system that's most often associated with this

00:01:56.040 | is our 10th cranial nerve called the vagus nerve.

00:01:59.800 | The word vagus relates to the word vagabond,

00:02:03.060 | which is to wander.

00:02:04.080 | And indeed, the vagus nerve is a vast,

00:02:07.360 | enormous wandering set of nerves.

00:02:10.200 | So it's not one nerve.

00:02:11.200 | It's not like one fiber, one axon, as we say.

00:02:13.760 | So where do they go?

00:02:14.640 | Well, they leave the brain and the brain stem.

00:02:18.880 | The brain stem is kind of the back of your brain.

00:02:20.560 | If you touch the back of your neck,

00:02:21.820 | it's about three inches deep to where you're touching.

00:02:24.220 | The neurons that are there

00:02:26.440 | send information into the body

00:02:29.420 | to control your bodily organs.

00:02:31.180 | How fast your heart is beating,

00:02:33.400 | how fast you're breathing,

00:02:34.640 | how fast your digestion is occurring.

00:02:36.740 | Even things like whether or not

00:02:38.760 | you are going to secrete so-called killer cells,

00:02:41.440 | your immune cells from your spleen

00:02:43.620 | to go ward off bacteria.

00:02:45.360 | Now the neurons there don't know what to do

00:02:48.500 | unless they receive information

00:02:50.180 | about what's going on within the body.

00:02:52.100 | So everything from your intestines

00:02:53.680 | to your stomach, et cetera,

00:02:55.100 | and your spleen are sending information

00:02:57.260 | also up to the brain.

00:02:59.040 | There are two fundamental features

00:03:01.500 | of what's going on in your body

00:03:03.320 | that need to be communicated to your brain,

00:03:06.020 | these neurons in your brain stem,

00:03:07.500 | in order for your brain and your body

00:03:09.500 | to work together correctly.

00:03:10.920 | And the two types of information

00:03:13.000 | are mechanical information

00:03:14.800 | and chemical information.

00:03:17.380 | So when you think about your sense of self

00:03:19.460 | and your ability to understand

00:03:21.120 | what's going on in your body,

00:03:22.280 | if you feel good or if you feel bad,

00:03:24.040 | your sense of self is dependent

00:03:25.980 | on these mechanical phenomenon

00:03:28.100 | and these chemical phenomenon.

00:03:30.160 | If your gut is full or empty,

00:03:33.140 | whether or not your heart is beating fast

00:03:35.700 | or beating slowly,

00:03:36.560 | that's mechanical.

00:03:38.040 | And chemical information,

00:03:39.380 | whether or not your gut feels nice

00:03:41.040 | and whether, you know,

00:03:41.920 | when I say nice,

00:03:42.800 | I mean whether or not it has a balance

00:03:44.300 | of acidity and alkalinity

00:03:46.460 | that feels right to you

00:03:47.700 | or whether or not your gut feels off,

00:03:49.460 | it doesn't feel quite right.

00:03:50.800 | That's chemical information.

00:03:52.640 | So the first principle

00:03:54.560 | that everyone should understand

00:03:56.600 | about their sense of self

00:03:57.980 | is that they are sensing mechanical

00:04:00.360 | and chemical information

00:04:01.640 | about every organ in their body,

00:04:03.500 | except for one

00:04:05.280 | and that's the brain.

00:04:06.700 | Your brain actually

00:04:07.920 | doesn't have pain receptors.

00:04:09.740 | It doesn't even have touch receptors.

00:04:11.260 | The brain is a command center.

00:04:13.120 | It helps drive

00:04:14.620 | and govern changes

00:04:15.580 | in the organs of the body.

00:04:16.720 | So your organs are different.

00:04:18.860 | They need to tell your brain

00:04:20.080 | what's going on

00:04:20.920 | and there are ways

00:04:21.980 | that you can control

00:04:23.220 | the mechanical

00:04:24.840 | and the chemical state

00:04:26.380 | of your organs

00:04:27.520 | in ways that are very powerful.

00:04:29.260 | So let's talk about

00:04:31.420 | how you can adjust

00:04:32.360 | the mechanical

00:04:33.080 | and chemical environment

00:04:34.260 | of your organs

00:04:35.260 | in order to make

00:04:36.280 | your brain better

00:04:36.980 | and how your brain

00:04:38.160 | can make the mechanical

00:04:39.540 | and chemical environment

00:04:41.180 | within your organs

00:04:42.140 | function better.

00:04:42.860 | Let's take one example

00:04:45.480 | of these

00:04:46.280 | and explain how mechanical

00:04:47.800 | and chemical information

00:04:49.140 | from this particular set

00:04:51.220 | of organs

00:04:51.780 | communicates to the brain

00:04:53.800 | and how that changes

00:04:54.820 | how our brain works.

00:04:55.860 | And the organ

00:04:57.200 | I'd like to focus on first

00:04:58.380 | are the lungs

00:04:59.760 | and the diaphragm.

00:05:01.060 | So we're all familiar

00:05:02.100 | with our lungs.

00:05:02.620 | these two big bags of air

00:05:03.940 | but they're actually

00:05:04.360 | not two big bags of air.

00:05:05.280 | They actually have

00:05:05.800 | little tiny sacks

00:05:07.200 | within them.

00:05:07.680 | Actually millions

00:05:08.440 | of little sacks

00:05:09.180 | called the aveoli

00:05:10.160 | of the lungs.

00:05:10.880 | The aveoli,

00:05:11.960 | the lungs are like

00:05:12.740 | little tiny balloons

00:05:13.740 | throughout our lungs.

00:05:14.700 | Those little bags of air

00:05:15.960 | can fill up

00:05:16.620 | or they can deflate,

00:05:17.800 | right?

00:05:18.460 | Just like your lungs

00:05:19.400 | overall can fill up

00:05:20.460 | or they can deflate.

00:05:21.300 | The diaphragm is a muscle

00:05:23.320 | and it sits below our lungs

00:05:24.820 | and the way the diaphragm

00:05:26.820 | and the lungs work together

00:05:27.740 | is very interesting.

00:05:28.500 | The diaphragm is actually

00:05:29.660 | skeletal muscle.

00:05:30.740 | So it's just like a bicep

00:05:31.860 | or a quadricep

00:05:32.740 | and the fact that it is

00:05:33.860 | skeletal muscle is important

00:05:35.100 | because it has a unique property

00:05:37.880 | which is that you can

00:05:38.760 | control it voluntarily.

00:05:40.320 | How the diaphragm moves up

00:05:41.900 | and down

00:05:42.440 | determines how you breathe.

00:05:43.840 | How you breathe

00:05:44.660 | is also dependent

00:05:45.340 | on little muscles

00:05:46.200 | that are between your ribs,

00:05:47.360 | the intercostals

00:05:49.400 | and other muscles.

00:05:50.320 | When we inhale,

00:05:51.500 | these little sacks

00:05:53.180 | in our lungs fill up

00:05:54.280 | and our lungs expand

00:05:56.100 | and when we do that,

00:05:57.760 | we take up space

00:05:58.720 | in our thoracic cavity

00:06:00.440 | and our diaphragm moves down.

00:06:03.820 | Okay?

00:06:04.540 | When we exhale,

00:06:06.040 | the diaphragm moves up,

00:06:07.520 | the lungs get smaller.

00:06:09.100 | Okay?

00:06:09.620 | This actually controls

00:06:10.960 | our heart rate

00:06:11.980 | and it works

00:06:12.480 | in the following way.

00:06:13.480 | Our heart actually

00:06:14.600 | has a little more space

00:06:15.760 | because the diaphragms move down

00:06:17.320 | so the heart gets

00:06:18.620 | a little bit bigger,

00:06:19.440 | physically bigger,

00:06:20.280 | not in the emotional sense,

00:06:21.420 | but physically bigger

00:06:22.660 | and as a consequence,

00:06:24.360 | whatever blood is in the heart

00:06:26.140 | flows at a slower rate

00:06:28.380 | because it's a larger volume.

00:06:30.460 | So bigger volume heart,

00:06:31.780 | same amount of blood

00:06:33.600 | inside the heart

00:06:34.220 | means slower flow.

00:06:35.680 | The brain registers that

00:06:37.440 | because there are a set

00:06:38.180 | of neurons on the heart

00:06:39.000 | called the sinoatrial node.

00:06:40.600 | That information

00:06:41.520 | is registered by the brain

00:06:43.040 | and the brain sends

00:06:43.900 | a message back to the heart

00:06:45.400 | to speed the heart up.

00:06:47.220 | So if you do long inhales

00:06:49.780 | or you inhale more vigorously,

00:06:51.780 | you actually are speeding

00:06:53.100 | your heart up.

00:06:53.980 | Now, of course,

00:06:55.340 | you have to exhale as well.

00:06:56.900 | But for instance,

00:06:57.900 | if I were to inhale very long,

00:06:59.340 | like the entire time

00:07:02.020 | my heart rate is increasing

00:07:03.080 | and then if I did a quick exhale,

00:07:04.560 | something else will happen.

00:07:06.780 | But if I kept doing that,

00:07:08.080 | my heart rate would increase.

00:07:12.360 | It's not going to increase

00:07:13.260 | linearly and forever,

00:07:14.420 | but it will increase

00:07:15.460 | with each inhale.

00:07:16.640 | or I can simply make

00:07:18.340 | my inhales more vigorous

00:07:19.540 | and my heart rate

00:07:21.200 | will speed up.

00:07:21.880 | This is an autonomic

00:07:23.300 | and automatic relationship

00:07:25.280 | between the diaphragm,

00:07:27.000 | the lungs,

00:07:27.480 | the brain and the heart.

00:07:28.900 | Now, if inhales speed the heart up,

00:07:31.280 | what happens on exhales?

00:07:32.300 | When we exhale,

00:07:33.300 | the diaphragm moves up.

00:07:35.900 | The heart has less space,

00:07:38.200 | meaning it gets

00:07:39.460 | a little bit smaller,

00:07:40.420 | which means that

00:07:41.520 | whatever volume of blood

00:07:42.540 | is inside the heart

00:07:43.360 | moves faster

00:07:44.520 | through that smaller volume.

00:07:45.820 | That information

00:07:47.520 | is sent to the brain

00:07:48.680 | via these collection

00:07:50.100 | of neurons

00:07:50.560 | called the sinoatrial node.

00:07:52.100 | The brain then sends information

00:07:54.400 | via the vagus nerve

00:07:55.820 | back to the heart

00:07:57.280 | to slow the heart down.

00:07:59.580 | So while inhales

00:08:01.360 | speed up the heart,

00:08:02.880 | exhales slow the heart down.

00:08:05.220 | And you can leverage this

00:08:06.360 | in a very powerful way

00:08:07.440 | to set the conditions

00:08:08.400 | of your mind.

00:08:09.200 | If you want to be more calm,

00:08:12.500 | emphasize exhales.

00:08:14.180 | And the simplest way

00:08:14.980 | to do this

00:08:15.400 | is to emphasize exhales

00:08:16.640 | through what's called

00:08:18.040 | a physiological sigh.

00:08:19.600 | Two inhales

00:08:21.000 | followed by a long exhale.

00:08:23.360 | Those double inhales

00:08:26.880 | are kind of important

00:08:27.700 | because what they do

00:08:28.480 | is they maximally fill

00:08:29.540 | all those little sacs

00:08:30.360 | in your lungs.

00:08:30.880 | And then when you breathe out,

00:08:32.660 | you're exhaling

00:08:33.740 | as much of the carbon dioxide

00:08:35.760 | in your system as possible.

00:08:36.980 | when you make exhales longer,

00:08:38.400 | you're slowing your heart rate.

00:08:39.860 | You're calming down.

00:08:40.860 | The opposite is also true.

00:08:43.300 | If you inhale deeply

00:08:45.400 | or vigorously

00:08:46.300 | and then exhale less long

00:08:49.880 | or less vigorously,

00:08:51.100 | you will increase

00:08:52.380 | your level of alertness

00:08:53.360 | through these purely mechanical

00:08:54.940 | aspects of your interoception.

00:08:57.660 | It only takes two or three of those

00:08:59.440 | before you start to feel more alert.

00:09:01.560 | And that's because

00:09:02.360 | your heart rate is increasing.

00:09:03.660 | And actually,

00:09:04.100 | if you keep doing that

00:09:05.020 | for 25 or 30 breaths

00:09:06.400 | of inhale deep,

00:09:07.580 | short exhale,

00:09:08.380 | you will start to secrete

00:09:09.880 | a lot of adrenaline.

00:09:10.980 | You will actually feel

00:09:12.740 | as if you've had

00:09:13.560 | a couple of espresso.

00:09:14.300 | You will immediately wake up

00:09:16.320 | through purely mechanical means.

00:09:18.700 | Changing the way

00:09:20.000 | that you breathe,

00:09:20.800 | emphasizing inhales

00:09:21.960 | or exhales

00:09:22.480 | or keeping them the same

00:09:23.400 | will change the way

00:09:24.080 | that your brain works,

00:09:24.920 | how alert you are

00:09:26.260 | and how well you function

00:09:27.300 | in anything.

00:09:27.820 | And again,

00:09:28.560 | this doesn't mean

00:09:29.800 | that breath work

00:09:30.280 | has no value.

00:09:31.120 | is just simply to say

00:09:32.420 | that long extended protocols

00:09:34.520 | of breath work

00:09:35.060 | are simply,

00:09:35.820 | they are truly simply

00:09:37.680 | just an exploration

00:09:38.680 | of this fundamental relationship

00:09:40.360 | between the mechanics

00:09:41.400 | of your internal organs

00:09:42.960 | and your brain

00:09:44.200 | and how your brain

00:09:45.180 | controls those internal organs.

00:09:46.560 | So now I want to shift

00:09:48.260 | away from breathing

00:09:49.300 | and diaphragm

00:09:50.420 | and lungs

00:09:50.880 | and move toward

00:09:51.720 | another organ

00:09:53.020 | within our viscera,

00:09:54.060 | which is our gut.

00:09:56.120 | So this includes

00:09:56.700 | our stomach

00:09:57.220 | and our intestines,

00:09:58.000 | our esophagus

00:09:58.920 | and so forth.

00:09:59.580 | It's been said before,

00:10:01.340 | both by me

00:10:01.980 | and by others

00:10:02.740 | that we are

00:10:03.580 | but a series of tubes

00:10:04.980 | and indeed that's true.

00:10:06.020 | Believe it or not,

00:10:06.560 | every system in your body

00:10:07.840 | is a tube.

00:10:09.640 | Your brain

00:10:10.380 | is actually a tube

00:10:11.500 | that connects

00:10:12.140 | to your spinal cord,

00:10:12.880 | which is also a tube.

00:10:13.900 | Your digestive system

00:10:15.580 | starts with the tube

00:10:16.660 | at your mouth

00:10:17.500 | and of course

00:10:19.740 | goes down

00:10:20.160 | through your throat

00:10:20.860 | and then you've got

00:10:22.120 | all the elements

00:10:22.660 | of the stomach

00:10:23.180 | and the intestines

00:10:23.880 | and then it comes out

00:10:24.980 | the other end.

00:10:25.820 | So you are

00:10:26.320 | but a series

00:10:26.860 | of different tubes,

00:10:27.680 | your vascular system,

00:10:28.700 | a series of other tubes.

00:10:29.680 | The way your digestive system

00:10:31.760 | works

00:10:32.580 | is to communicate

00:10:33.680 | to your brain

00:10:34.520 | about the status

00:10:35.820 | of the mechanical pressures

00:10:37.660 | along this tube.

00:10:38.900 | So within your stomach

00:10:40.080 | and your intestines,

00:10:40.760 | et cetera,

00:10:41.240 | and the chemical status

00:10:43.040 | of that tube

00:10:44.460 | at various portions

00:10:45.780 | within that tube

00:10:46.520 | to inform your brain

00:10:49.120 | about how your brain

00:10:50.700 | should control that tube.

00:10:52.240 | So let's start

00:10:54.200 | with the mechanical

00:10:55.060 | mechanical sensing

00:10:56.000 | of your gut.

00:10:57.040 | If you drink

00:10:58.780 | a lot of fluid

00:10:59.440 | or if you eat

00:11:01.280 | a lot of food,

00:11:01.940 | your gut will fill up.

00:11:03.560 | If there's a lot

00:11:04.240 | of that food,

00:11:04.840 | pressure receptors

00:11:06.120 | communicate to the areas

00:11:07.460 | of your brain

00:11:07.940 | that are involved

00:11:08.480 | in feeding

00:11:09.080 | and will say,

00:11:10.120 | don't eat anymore.

00:11:11.200 | You don't need

00:11:12.040 | to consume anymore.

00:11:12.860 | The converse

00:11:13.640 | is also true

00:11:14.520 | when these receptors

00:11:15.720 | signal to the brain

00:11:16.560 | that the gut

00:11:17.000 | is empty.

00:11:18.160 | So when you find

00:11:19.200 | yourself at the refrigerator

00:11:20.300 | or you find yourself

00:11:21.800 | almost manically

00:11:23.560 | trying to get food

00:11:24.540 | of different kinds,

00:11:25.120 | you're not even thinking

00:11:25.900 | about what you're eating

00:11:26.620 | because you're so hungry.

00:11:27.620 | In part,

00:11:28.620 | that's because

00:11:29.220 | the lack of food

00:11:30.160 | in your gut

00:11:30.640 | has sent

00:11:31.720 | that information

00:11:32.840 | to your brain

00:11:33.780 | and is driving

00:11:34.740 | particular fixed action

00:11:36.560 | patterns

00:11:37.020 | that are associated

00:11:37.660 | with eating.

00:11:38.220 | So if you've eaten

00:11:38.980 | anything,

00:11:39.660 | even if it's

00:11:40.280 | a small volume

00:11:40.900 | of food

00:11:41.260 | in the last

00:11:41.900 | hour to three hours,

00:11:43.300 | it's actually

00:11:44.760 | a worthwhile practice

00:11:45.800 | to take a few moments,

00:11:46.880 | maybe 10,

00:11:47.500 | 20 seconds

00:11:48.280 | and actually

00:11:49.240 | just try and concentrate

00:11:50.420 | on sensing

00:11:51.500 | the neurons

00:11:52.600 | in your gut

00:11:53.240 | and how full you are.

00:11:54.120 | The consequence of that

00:11:55.100 | is actually

00:11:55.480 | rather interesting.

00:11:56.160 | It's been shown

00:11:56.720 | that the consequence

00:11:57.400 | of that is actually

00:11:58.140 | that you can better

00:11:59.000 | override the signals

00:12:00.780 | of gut fullness

00:12:01.480 | or emptiness.

00:12:02.260 | So there are other ways

00:12:03.860 | that our guts

00:12:04.540 | communicate with our brain.

00:12:05.700 | It's not just our stomach

00:12:06.800 | talking to our brain.

00:12:07.900 | it's also our intestines

00:12:09.440 | talk to our brain.

00:12:10.620 | The Lieberle's lab,

00:12:13.480 | the guy's name

00:12:14.300 | is Stephen Lieberle's.

00:12:15.280 | He runs a lab

00:12:15.860 | at Harvard Medical School.

00:12:16.780 | They discovered

00:12:17.340 | a category of neurons

00:12:18.740 | called the GLP1R neurons

00:12:21.340 | and those neurons

00:12:22.060 | send little wires

00:12:23.160 | down into the intestines

00:12:26.340 | and deep into the stomach

00:12:28.860 | but mostly into the intestines

00:12:30.980 | and they sense stretch

00:12:33.020 | of your intestines

00:12:33.940 | and then those neurons

00:12:35.580 | send another branch.

00:12:36.760 | So they have a branch

00:12:37.260 | in one direction

00:12:37.920 | senses what's going

00:12:39.180 | on in your intestines

00:12:39.820 | and they have another branch

00:12:41.040 | that goes up from your neck

00:12:42.480 | into your brain

00:12:43.320 | to either trigger

00:12:44.060 | the desire to eat more

00:12:45.640 | or to stop eating.

00:12:46.740 | So these are really,

00:12:47.840 | really cool neurons

00:12:48.620 | and they're basically

00:12:49.160 | stretch receptors.

00:12:49.920 | and in addition to that,

00:12:51.440 | the Lieberle's lab discovered neurons

00:12:54.300 | that detect nutrients themselves.

00:12:56.420 | These neurons are activated

00:12:57.920 | by the presence

00:12:58.680 | of fatty acids,

00:13:00.380 | amino acids

00:13:01.640 | and as a third food item,

00:13:03.640 | sugars are coming

00:13:05.180 | from the foods

00:13:06.400 | that we eat.

00:13:06.940 | These neurons

00:13:07.740 | will fire a lot

00:13:09.040 | to the brain

00:13:09.540 | that says,

00:13:09.860 | hey,

00:13:10.340 | whatever you're doing up there,

00:13:11.680 | do more of it.

00:13:12.820 | Now the sugars

00:13:14.100 | are a little bit cryptic

00:13:15.300 | because when I say sugars

00:13:16.780 | or I say amino acids

00:13:18.200 | or I say fatty acids,

00:13:20.480 | this has nothing

00:13:21.820 | to do with taste.

00:13:22.840 | In fact,

00:13:23.720 | beautiful experiments

00:13:24.580 | have been done

00:13:25.140 | by the Borges lab

00:13:26.440 | and by other labs

00:13:27.240 | showing that even

00:13:28.380 | if you numb the mouth,

00:13:29.800 | even if you gavage,

00:13:31.960 | which is a really just,

00:13:32.900 | it's a fancy word

00:13:34.000 | for basically tube feeding.

00:13:35.600 | You put a tube

00:13:36.460 | down in the gut,

00:13:36.980 | you just deliver

00:13:37.540 | the food to the gut

00:13:38.180 | so you get no opportunity

00:13:39.200 | to taste it.

00:13:39.980 | Sounds pretty awful.

00:13:41.000 | If you force feed

00:13:42.200 | by gavage

00:13:43.080 | or you numb the mouth,

00:13:44.600 | these neurons

00:13:45.460 | don't care about the mouth.

00:13:47.180 | They only care about

00:13:48.320 | the nutrients

00:13:48.860 | coming from these foods

00:13:49.820 | and then they signal

00:13:50.660 | to the brain,

00:13:51.180 | hey,

00:13:51.580 | do that thing.

00:13:52.620 | Do that thing

00:13:53.200 | where you lift that object

00:13:55.000 | we call a fork

00:13:55.720 | or a spoon.

00:13:56.200 | Do that thing

00:13:56.780 | where you drink

00:13:57.680 | the milkshake.

00:13:58.260 | Do that thing

00:13:58.800 | where you move

00:13:59.440 | your mouth like this,

00:14:00.340 | not talking,

00:14:01.020 | but do that thing

00:14:01.720 | where you swallow.

00:14:02.380 | So that's how

00:14:03.740 | the nutrients

00:14:04.720 | in our gut control us

00:14:05.880 | and this is why

00:14:06.540 | for people that

00:14:07.320 | experience

00:14:08.340 | extreme sugar cravings

00:14:09.680 | or even mild sugar cravings,

00:14:11.360 | replacing those foods

00:14:12.780 | with foods

00:14:13.240 | that have high levels

00:14:14.220 | of omega-3

00:14:15.100 | or amino acids

00:14:16.640 | can reduce sugar cravings

00:14:18.080 | and I've talked about this

00:14:18.900 | on a previous episode

00:14:20.080 | but the point is

00:14:22.280 | these neurons

00:14:24.000 | don't really know taste.

00:14:25.360 | They only know nutrients

00:14:26.660 | and so you can work

00:14:27.680 | with that system

00:14:28.320 | if you crave sugar

00:14:29.680 | and I do believe

00:14:30.460 | that most

00:14:31.420 | if not all of us

00:14:32.120 | should be trying to limit

00:14:33.220 | if not eliminate

00:14:34.160 | simple sugars

00:14:35.120 | as much as possible

00:14:36.460 | most of the time

00:14:37.440 | then things like

00:14:39.460 | high omega-3 foods

00:14:40.920 | etc.

00:14:41.660 | Maybe you even want

00:14:42.500 | to supplement

00:14:42.900 | with fish oil

00:14:43.620 | or something similar

00:14:44.780 | to get omega-3s

00:14:45.620 | there are other reasons

00:14:46.260 | for wanting to do that too

00:14:47.200 | can be very beneficial

00:14:48.420 | and here's what

00:14:49.440 | we're talking about

00:14:50.360 | is interoception.

00:14:51.840 | It's your ability

00:14:53.340 | to sense your inner

00:14:54.520 | real estate

00:14:55.180 | but in this case

00:14:56.300 | by way of chemical signaling

00:14:57.840 | not by way of

00:14:58.700 | mechanical signaling.

00:15:00.440 | so now I'd like

00:15:01.120 | to talk about

00:15:01.600 | another aspect

00:15:02.520 | of gut chemistry

00:15:03.900 | that has

00:15:05.200 | profound effects

00:15:06.260 | on the brain

00:15:07.060 | as well as

00:15:07.720 | on the immune system.

00:15:08.720 | Your gut needs

00:15:09.960 | to maintain

00:15:10.600 | a certain level

00:15:11.480 | of acidity

00:15:12.440 | or alkalinity.

00:15:13.580 | For those of you

00:15:14.540 | without any chemistry

00:15:15.360 | background

00:15:15.940 | basically the low numbers

00:15:18.480 | on the pH scale

00:15:19.880 | that means more acidic.

00:15:20.880 | The higher the numbers

00:15:22.300 | more alkaline.

00:15:23.940 | So more alkaline

00:15:24.980 | means more basic

00:15:25.900 | and acidic

00:15:27.060 | means acidic.

00:15:27.840 | Your gut needs

00:15:28.880 | to be more acidic

00:15:29.840 | than essentially

00:15:30.880 | all other tissues

00:15:31.780 | of your body

00:15:32.340 | in order to function

00:15:33.200 | properly.

00:15:33.740 | Gastric juices

00:15:35.320 | are actually

00:15:36.400 | powerful modulators

00:15:37.880 | of brain state.

00:15:39.020 | Put differently

00:15:40.120 | one of the best

00:15:41.020 | things that you can do

00:15:41.920 | to have a healthy brain

00:15:43.020 | a well-functioning brain

00:15:44.080 | and a healthy

00:15:44.620 | and well-functioning body

00:15:45.620 | is to maintain

00:15:46.560 | proper gut chemistry

00:15:48.360 | and that's

00:15:49.280 | basically accomplished

00:15:50.320 | by getting

00:15:51.280 | the right level

00:15:52.220 | of acidity

00:15:53.020 | and alkalinity

00:15:53.760 | in your gut.

00:15:55.160 | Now this is not

00:15:56.020 | quack pseudoscience

00:15:57.140 | but we're going

00:15:57.500 | to talk about now

00:15:58.340 | our peer-reviewed data

00:15:59.760 | that point to

00:16:00.700 | the gut microbiome

00:16:01.960 | and its relationship

00:16:02.820 | to acidity of the gut

00:16:04.120 | and how the gut microbiome

00:16:05.780 | can help enhance

00:16:07.200 | autoimmune function

00:16:10.000 | and various other aspects

00:16:11.720 | of brain and body health.

00:16:12.780 | So within all

00:16:13.900 | the mucosal line

00:16:15.200 | tissues of our body

00:16:16.260 | we have what are called

00:16:18.120 | microbiota

00:16:19.280 | little microorganisms

00:16:20.860 | that we didn't make

00:16:21.760 | that actually come

00:16:22.360 | from our environment

00:16:23.260 | or our food

00:16:24.660 | and live inside us

00:16:27.220 | and there are good

00:16:28.700 | microbiota

00:16:29.500 | and there are bad

00:16:30.340 | microbiota

00:16:31.140 | whether or not

00:16:33.140 | we have

00:16:33.720 | good microbiota

00:16:35.540 | or bad microbiota

00:16:36.880 | depends on

00:16:37.580 | one thing

00:16:38.360 | and that one thing

00:16:39.700 | is how acid

00:16:40.880 | or alkaline

00:16:42.040 | the given

00:16:43.080 | mucosal tissue

00:16:43.920 | is.

00:16:44.360 | What you essentially

00:16:45.560 | want to do

00:16:46.280 | is create

00:16:47.240 | an environment

00:16:47.940 | where the proper

00:16:49.520 | microbiota

00:16:50.200 | can thrive

00:16:50.880 | because when

00:16:51.600 | you do that

00:16:52.360 | you greatly

00:16:53.620 | decrease

00:16:54.260 | what are called

00:16:55.240 | inflammatory cytokines

00:16:56.900 | so these are things

00:16:57.540 | that are secreted

00:16:58.300 | both by cells

00:16:59.360 | within the body

00:17:00.000 | and cells

00:17:00.780 | within the brain

00:17:01.540 | to impact

00:17:02.520 | brain health

00:17:03.320 | and brain function

00:17:04.140 | and bodily health.

00:17:05.000 | the simple way

00:17:06.220 | to adjust

00:17:07.020 | these things

00:17:07.560 | in the proper

00:17:08.420 | ratios

00:17:09.520 | is to adjust

00:17:11.280 | your gut microbiome

00:17:12.280 | the best way

00:17:12.760 | to adjust

00:17:13.080 | your microbiome

00:17:13.840 | is to ingest

00:17:15.020 | certain types

00:17:15.880 | of foods.

00:17:16.300 | There was a study

00:17:17.520 | done by my colleague

00:17:18.880 | Justin Sonnenberg

00:17:19.820 | at Stanford School

00:17:21.020 | of Medicine

00:17:21.460 | they explored

00:17:22.360 | how different foods

00:17:23.660 | or different diets

00:17:25.160 | I should say

00:17:25.840 | impact the gut microbiome

00:17:27.780 | and inflammatory markers

00:17:29.080 | and what they did

00:17:30.060 | is they explored

00:17:30.840 | two types of diets

00:17:32.040 | one is a high fiber diet

00:17:33.720 | and they compared

00:17:34.720 | that to diets

00:17:35.760 | that were unchanged

00:17:36.780 | except for the inclusion

00:17:37.760 | of a few

00:17:39.140 | to a few more

00:17:40.720 | servings of fermented

00:17:41.960 | foods each day

00:17:42.840 | and the takeaway

00:17:44.000 | message from this study

00:17:45.020 | is that the fermented

00:17:46.100 | foods far outperformed

00:17:48.080 | the high fiber diet

00:17:50.240 | the bigger message

00:17:51.000 | is that all of us

00:17:52.440 | should be ingesting

00:17:54.240 | on a regular basis

00:17:55.780 | daily basis

00:17:56.500 | fermented foods

00:17:57.420 | of different kinds

00:17:58.140 | and why

00:17:58.520 | I say that

00:18:00.140 | is because

00:18:00.620 | the inflammatory markers

00:18:01.800 | went down

00:18:02.360 | the markers

00:18:03.900 | of autoimmune

00:18:04.840 | disruption

00:18:05.700 | went down

00:18:07.520 | and the chemistry

00:18:09.520 | of the gut

00:18:10.140 | therefore

00:18:10.540 | was adjusted

00:18:11.780 | in the appropriate ways

00:18:13.040 | and it's been shown

00:18:14.080 | in other studies

00:18:15.120 | that when

00:18:16.040 | the correct gut

00:18:17.700 | microbiota

00:18:18.560 | are present

00:18:19.380 | and these inflammatory

00:18:20.700 | markers are reduced

00:18:22.080 | cognition improves

00:18:23.880 | so ability to focus

00:18:25.140 | ability to sleep

00:18:26.460 | ability to ward off

00:18:27.520 | infection

00:18:27.980 | and wound healing

00:18:28.860 | all enhanced

00:18:29.920 | so while today

00:18:30.920 | is about interoception

00:18:32.140 | we're talking

00:18:32.600 | about sensing

00:18:33.380 | we're also talking

00:18:34.160 | about subconscious

00:18:34.840 | sensing

00:18:35.340 | we're talking

00:18:36.120 | about subconscious

00:18:36.820 | sensing

00:18:37.280 | of the milieu

00:18:38.300 | of the body

00:18:39.180 | when the milieu

00:18:39.780 | of the gut

00:18:40.440 | in the body

00:18:41.040 | is right

00:18:42.100 | then the brain

00:18:43.280 | and the immune

00:18:44.120 | system function

00:18:45.040 | very well

00:18:45.800 | it's very clear

00:18:46.700 | that's fermented foods

00:18:47.760 | and that's keeping

00:18:48.400 | the stomach

00:18:49.340 | slightly more acid

00:18:50.920 | than one might think

00:18:51.760 | you would want to

00:18:52.640 | so now I want

00:18:53.720 | to talk about

00:18:54.300 | two other forms

00:18:55.620 | of mechanical

00:18:56.820 | and chemical

00:18:57.540 | sensing

00:18:58.000 | that we

00:18:59.320 | very much

00:19:00.440 | can detect

00:19:01.200 | at a conscious

00:19:01.760 | level

00:19:02.100 | and those are

00:19:03.340 | fever

00:19:03.920 | and barfing

00:19:05.160 | so let's talk

00:19:06.200 | about barfing

00:19:06.820 | first

00:19:07.260 | barfing

00:19:08.620 | aka vomiting

00:19:09.820 | is when

00:19:10.960 | the contents

00:19:12.680 | of your guts

00:19:13.380 | run in reverse

00:19:14.440 | meaning when they

00:19:15.440 | go up from

00:19:16.260 | your stomach

00:19:16.840 | out the esophagus

00:19:17.980 | and mouth

00:19:18.460 | and onto

00:19:20.320 | whatever surface

00:19:21.020 | happens to be

00:19:21.780 | in front of you

00:19:22.440 | it's a terrible

00:19:23.400 | thing nobody

00:19:23.920 | likes to do it

00:19:24.660 | but it's a very

00:19:26.300 | interesting aspect

00:19:27.340 | to our biology

00:19:28.060 | because it reveals

00:19:29.200 | a beautiful

00:19:30.760 | and absolutely

00:19:31.940 | fundamental

00:19:32.560 | relationship

00:19:33.180 | between our

00:19:34.180 | chemistry

00:19:34.740 | and our brain

00:19:36.820 | so your brain

00:19:39.080 | is actually

00:19:40.320 | locked behind

00:19:41.260 | a gate

00:19:41.780 | and that gate

00:19:42.820 | is not your skull

00:19:43.880 | that gate

00:19:45.440 | is the so-called

00:19:46.260 | blood-brain barrier

00:19:47.440 | it's absolutely

00:19:48.700 | fundamental

00:19:49.380 | that only

00:19:50.800 | certain molecules

00:19:51.680 | get across

00:19:52.420 | the blood-brain barrier

00:19:53.280 | and that others

00:19:53.980 | don't

00:19:54.440 | and the reason

00:19:55.040 | for that

00:19:55.520 | is that

00:19:56.400 | most all

00:19:57.500 | 99.9999%

00:19:59.900 | of your neurons

00:20:00.980 | do not regenerate

00:20:02.400 | I don't care

00:20:03.140 | what you've read

00:20:03.960 | especially in the news

00:20:04.780 | recently about how

00:20:05.680 | psychedelics cause

00:20:06.400 | neurogenesis

00:20:06.980 | because they don't

00:20:08.260 | it's absolutely

00:20:09.040 | wrong

00:20:09.620 | psychedelics have

00:20:10.640 | effects on brain

00:20:11.320 | plasticity

00:20:11.760 | but they have

00:20:12.160 | nothing to do

00:20:12.820 | with neurogenesis

00:20:13.460 | at least no data

00:20:14.160 | support it

00:20:14.640 | but because

00:20:16.100 | you can't make

00:20:17.040 | new neurons

00:20:17.840 | you also

00:20:19.380 | can't damage

00:20:20.300 | the ones

00:20:20.700 | you've got

00:20:21.240 | or you shouldn't

00:20:22.100 | as much as possible

00:20:22.960 | and that's why

00:20:23.460 | you have a

00:20:24.080 | blood-brain barrier

00:20:25.340 | or a BBB

00:20:26.560 | so the BBB

00:20:28.720 | as it's called

00:20:30.600 | prevents substances

00:20:32.420 | from getting

00:20:33.200 | to the brain

00:20:34.180 | however

00:20:35.700 | like any fence

00:20:37.900 | it is not

00:20:39.140 | always uniform

00:20:40.200 | along its length

00:20:41.440 | and there are

00:20:42.100 | little spots

00:20:43.020 | within that fence

00:20:43.980 | where chemicals

00:20:45.600 | can sneak

00:20:46.680 | across to the

00:20:47.440 | brain

00:20:47.740 | but through a

00:20:49.560 | beautiful design

00:20:50.360 | of some sort

00:20:51.320 | there are little

00:20:53.720 | holes in that

00:20:54.520 | fence

00:20:54.900 | and there are

00:20:55.940 | little neurons

00:20:56.640 | that sit right

00:20:57.920 | behind those holes

00:20:58.860 | and those neurons

00:21:00.280 | sense what the

00:21:02.140 | chemistry of the

00:21:02.920 | blood is

00:21:03.700 | so I'm guessing

00:21:05.040 | you probably didn't

00:21:05.640 | imagine that today's

00:21:06.420 | discussion about

00:21:07.040 | sensing the self

00:21:07.740 | would be sensing

00:21:08.360 | your own blood

00:21:09.320 | but you do

00:21:10.260 | there is a

00:21:11.020 | little area

00:21:11.720 | of your brain

00:21:12.300 | that's little

00:21:12.980 | indeed but is

00:21:13.920 | very very important

00:21:14.780 | called area

00:21:15.500 | postrema

00:21:16.320 | p-o-s-t-r-e-m-a

00:21:19.420 | an area postrema

00:21:21.160 | is an area

00:21:21.860 | of the brainstem

00:21:22.540 | that sits right

00:21:24.440 | next to another

00:21:24.940 | brain area

00:21:25.500 | called the

00:21:26.340 | chemoreceptor

00:21:27.080 | trigger zone

00:21:27.960 | and when

00:21:29.460 | the contents

00:21:30.840 | in your bloodstream

00:21:31.980 | are of a

00:21:33.700 | particular kind

00:21:34.540 | meaning when

00:21:35.260 | there are

00:21:35.860 | pathogens

00:21:36.480 | or it's

00:21:37.880 | too acidic

00:21:38.580 | the neurons

00:21:40.640 | in area

00:21:41.080 | postrema

00:21:41.700 | and the neurons

00:21:43.180 | in the chemoreceptor

00:21:44.440 | trigger zone

00:21:45.480 | trigger a bunch

00:21:46.340 | of motor

00:21:46.980 | reflexes

00:21:47.780 | in the abdominal

00:21:48.920 | wall

00:21:49.900 | that make you

00:21:51.480 | barf

00:21:52.860 | okay

00:21:54.060 | the feeling

00:21:55.500 | that you need

00:21:56.080 | to throw up

00:21:56.860 | is triggered

00:21:57.700 | by these neurons

00:21:58.320 | in the brainstem

00:21:59.000 | and those neurons

00:21:59.580 | in the brainstem

00:22:00.120 | are triggered

00:22:00.720 | by the presence

00:22:01.620 | of certain chemicals

00:22:02.700 | and the reason

00:22:03.840 | why you don't

00:22:04.400 | have any blood

00:22:04.900 | brain barrier

00:22:05.520 | at that location

00:22:06.480 | is because postrema

00:22:07.520 | has to be there

00:22:08.360 | like a crossing

00:22:09.500 | guard

00:22:09.880 | making sure

00:22:10.660 | that everything

00:22:11.340 | that's coming

00:22:11.880 | through the blood

00:22:12.580 | is okay

00:22:13.500 | and if it even

00:22:14.520 | senses just the

00:22:15.300 | tiniest bit

00:22:16.100 | that things are

00:22:16.960 | off

00:22:17.300 | it's going to

00:22:17.900 | trigger that

00:22:18.440 | reflex

00:22:19.140 | some people

00:22:21.220 | the memory

00:22:21.860 | of or the

00:22:23.580 | thought of

00:22:24.140 | something like

00:22:24.740 | blood or

00:22:25.520 | vomit or

00:22:26.260 | use your

00:22:26.780 | imagination

00:22:27.320 | can actually

00:22:28.100 | trigger the

00:22:28.840 | vomit reflex

00:22:29.820 | and that's

00:22:30.880 | because these

00:22:31.440 | neurons in

00:22:31.940 | area postrema

00:22:32.640 | are very

00:22:34.240 | sensitive to

00:22:34.960 | prior experience

00:22:36.040 | of interactions

00:22:37.220 | with negative

00:22:38.380 | things

00:22:38.880 | the neurons

00:22:39.880 | of area

00:22:40.340 | postrema

00:22:41.000 | are there

00:22:42.460 | basically to

00:22:43.360 | keep your

00:22:43.880 | whole system

00:22:44.560 | safe

00:22:45.060 | so let's

00:22:45.720 | talk for a

00:22:46.160 | second about

00:22:46.660 | how to

00:22:47.280 | reduce nausea

00:22:48.640 | because nausea

00:22:49.720 | that salivation

00:22:50.800 | that feeling

00:22:51.220 | that you're

00:22:51.480 | going to

00:22:51.640 | vomit

00:22:51.880 | can be very

00:22:53.320 | beneficial

00:22:53.760 | and in an

00:22:54.320 | adaptive

00:22:55.300 | circumstance

00:22:55.920 | like you've

00:22:56.820 | ingested

00:22:57.120 | something bad

00:22:57.700 | but some

00:22:58.040 | people experience

00:22:58.660 | nausea

00:22:59.200 | for other

00:23:00.020 | reasons

00:23:00.400 | there are

00:23:01.660 | good ways

00:23:02.700 | to regulate

00:23:03.340 | nausea

00:23:03.880 | and the

00:23:04.580 | ways they

00:23:05.040 | regulate

00:23:05.760 | nausea

00:23:06.080 | are very

00:23:06.340 | interesting

00:23:06.660 | they actually

00:23:07.180 | adjust the

00:23:07.760 | activity

00:23:08.240 | of these

00:23:09.720 | neurons in

00:23:10.200 | area postrema

00:23:10.960 | or they

00:23:11.840 | change the

00:23:12.420 | chemistry of

00:23:12.940 | the blood

00:23:13.300 | directly

00:23:13.920 | and many

00:23:15.540 | of you have

00:23:15.940 | heard this

00:23:16.260 | before perhaps

00:23:17.120 | but it

00:23:17.560 | turns out

00:23:18.020 | that there

00:23:18.400 | are good

00:23:18.860 | data

00:23:19.380 | 11 research

00:23:20.480 | studies were

00:23:21.000 | the ones

00:23:21.280 | that I

00:23:21.540 | could find

00:23:21.920 | peer-reviewed

00:23:22.480 | research studies

00:23:23.100 | with no

00:23:23.660 | bias

00:23:24.180 | so independent

00:23:24.660 | studies

00:23:25.020 | showing that

00:23:25.760 | ginger

00:23:26.160 | can cause

00:23:28.260 | a notable

00:23:28.940 | reduction

00:23:29.940 | in nausea

00:23:30.900 | how much

00:23:31.520 | ginger

00:23:31.860 | one to

00:23:32.420 | three grams

00:23:33.040 | and some

00:23:33.980 | of you

00:23:34.340 | will not

00:23:34.940 | be surprised

00:23:35.500 | to learn

00:23:35.900 | that cannabis

00:23:36.700 | can reduce

00:23:37.900 | nausea

00:23:38.440 | but cannabis

00:23:39.240 | THC

00:23:39.980 | and or

00:23:41.560 | it turns

00:23:41.960 | out CBD

00:23:42.680 | can reduce

00:23:44.280 | nausea

00:23:44.860 | and it

00:23:45.280 | probably

00:23:45.940 | does that

00:23:46.660 | by changing

00:23:47.660 | the threshold

00:23:49.320 | for firing

00:23:50.060 | of these

00:23:50.520 | neurons

00:23:50.860 | in area

00:23:51.280 | postrema

00:23:51.800 | now let's

00:23:52.600 | talk about

00:23:53.060 | fever

00:23:53.480 | a fever

00:23:55.000 | is simply

00:23:55.640 | an increase

00:23:56.120 | in body

00:23:56.500 | temperature

00:23:56.960 | that increase

00:23:58.440 | in body

00:23:58.800 | temperature

00:23:59.080 | is triggered

00:23:59.640 | by neurons

00:24:00.240 | in the

00:24:00.680 | brain

00:24:01.080 | and those

00:24:02.340 | neurons

00:24:02.660 | in the

00:24:02.920 | brain

00:24:03.160 | are triggered

00:24:03.820 | by the

00:24:04.220 | presence

00:24:04.680 | of particular

00:24:05.420 | things

00:24:05.840 | in the

00:24:06.140 | bloodstream

00:24:06.600 | what sorts

00:24:08.860 | of things

00:24:09.320 | well

00:24:10.000 | toxins

00:24:11.060 | bacteria

00:24:12.360 | viruses

00:24:13.460 | when something

00:24:14.380 | bad gets

00:24:15.120 | in our

00:24:15.400 | system

00:24:15.780 | the body

00:24:16.760 | doesn't know

00:24:17.480 | it's bad

00:24:18.420 | it just

00:24:19.280 | knows it's

00:24:19.820 | foreign

00:24:20.220 | your body

00:24:21.020 | has this

00:24:21.480 | intelligence

00:24:22.100 | and that

00:24:22.520 | intelligence

00:24:22.920 | is to

00:24:23.320 | know

00:24:23.580 | hmm

00:24:24.180 | these proteins

00:24:25.020 | are normally

00:24:25.480 | not seen

00:24:26.000 | in this

00:24:26.300 | region

00:24:26.640 | and then

00:24:27.580 | your body

00:24:28.440 | or the

00:24:28.740 | cells

00:24:29.000 | there

00:24:29.180 | i should

00:24:29.460 | say

00:24:29.640 | will

00:24:29.840 | release

00:24:30.300 | something

00:24:30.780 | that

00:24:31.540 | then

00:24:31.700 | will

00:24:31.880 | travel

00:24:32.260 | to the

00:24:32.580 | brain

00:24:32.900 | and will

00:24:33.800 | trigger

00:24:34.240 | an increase

00:24:35.020 | in body

00:24:35.440 | temperature

00:24:35.880 | so that

00:24:36.340 | your body

00:24:36.720 | cooks

00:24:37.180 | the bad

00:24:37.800 | thing

00:24:38.120 | or the

00:24:38.740 | cause

00:24:39.060 | of the

00:24:39.300 | bad

00:24:39.500 | thing

00:24:39.700 | it's

00:24:39.880 | really

00:24:40.180 | a

00:24:40.400 | beautiful

00:24:40.720 | adaptive

00:24:41.160 | mechanism

00:24:41.660 | so

00:24:42.000 | what's

00:24:43.360 | beautiful

00:24:43.760 | about

00:24:44.120 | the

00:24:44.340 | fever

00:24:44.580 | mechanism

00:24:45.080 | is

00:24:45.540 | that

00:24:45.700 | it

00:24:45.820 | looks

00:24:46.000 | a lot

00:24:46.300 | like

00:24:46.440 | the

00:24:46.580 | barfing

00:24:46.920 | mechanism

00:24:47.400 | basically

00:24:48.400 | you

00:24:48.720 | have

00:24:48.920 | a set

00:24:49.300 | of

00:24:49.440 | neurons

00:24:49.880 | that

00:24:50.460 | sit

00:24:50.700 | near

00:24:50.880 | the

00:24:51.060 | ventricles

00:24:51.700 | you

00:24:52.180 | are

00:24:52.340 | a

00:24:52.480 | tube

00:24:52.740 | a

00:24:53.040 | series

00:24:53.260 | of

00:24:53.440 | tubes

00:24:53.660 | and

00:24:54.180 | your

00:24:54.360 | brain

00:24:54.780 | has

00:24:55.220 | a

00:24:55.340 | hole

00:24:55.500 | down

00:24:55.680 | the

00:24:55.820 | middle

00:24:56.040 | and

00:24:56.300 | it

00:24:56.420 | extends

00:24:56.700 | down

00:24:56.980 | to

00:24:57.100 | the

00:24:57.200 | bottom

00:24:57.380 | of

00:24:57.540 | your

00:24:57.640 | spinal

00:24:57.960 | cord

00:24:58.260 | at

00:24:58.660 | the

00:24:58.820 | front

00:24:59.160 | it's

00:24:59.880 | called

00:25:00.020 | the

00:25:00.160 | ventricles

00:25:00.680 | and you

00:25:00.940 | have

00:25:01.160 | one

00:25:01.380 | ventricle

00:25:01.860 | the

00:25:02.060 | third

00:25:02.340 | ventricle

00:25:02.960 | along

00:25:03.920 | that

00:25:04.440 | third

00:25:04.680 | ventricle

00:25:05.080 | there's

00:25:05.400 | there are

00:25:05.760 | little

00:25:05.980 | neurons

00:25:06.540 | that

00:25:06.880 | can

00:25:07.040 | sense

00:25:07.500 | what's

00:25:08.060 | in

00:25:08.320 | the

00:25:08.500 | cerebral

00:25:08.860 | spinal

00:25:09.280 | fluid

00:25:09.580 | that

00:25:09.780 | fills

00:25:10.020 | the

00:25:10.160 | ventricle

00:25:10.540 | so

00:25:10.760 | in

00:25:10.900 | other

00:25:11.060 | words

00:25:11.260 | you

00:25:11.660 | have

00:25:11.860 | neurons

00:25:12.200 | that

00:25:12.380 | are

00:25:12.520 | sensing

00:25:12.980 | the

00:25:13.320 | chemistry

00:25:13.720 | of

00:25:14.000 | your

00:25:14.180 | cerebral

00:25:14.520 | spinal

00:25:14.900 | fluid

00:25:15.300 | and

00:25:16.760 | that

00:25:17.300 | have

00:25:17.500 | access

00:25:18.120 | therefore

00:25:18.540 | to

00:25:19.540 | the

00:25:20.100 | chemistry

00:25:20.500 | of

00:25:20.820 | your

00:25:20.960 | body

00:25:21.420 | because

00:25:22.000 | that

00:25:22.240 | cerebral

00:25:22.500 | spinal

00:25:22.900 | fluid

00:25:23.280 | is

00:25:23.860 | going

00:25:24.060 | up

00:25:24.380 | and

00:25:24.560 | down

00:25:24.800 | the

00:25:24.980 | brain

00:25:25.180 | and

00:25:25.320 | spinal

00:25:25.580 | cord

00:25:25.820 | but

00:25:26.020 | into

00:25:26.900 | that

00:25:27.100 | cerebral

00:25:27.360 | spinal

00:25:27.720 | fluid

00:25:28.060 | are

00:25:28.580 | signals

00:25:29.040 | about

00:25:29.280 | the

00:25:29.420 | various

00:25:29.660 | chemicals

00:25:30.040 | within

00:25:30.300 | the

00:25:30.460 | body

00:25:30.680 | so

00:25:30.820 | this

00:25:31.000 | is

00:25:31.160 | not

00:25:31.360 | a

00:25:31.500 | mechanical

00:25:32.160 | system

00:25:32.700 | this

00:25:32.920 | is

00:25:33.040 | a

00:25:33.200 | chemical

00:25:33.600 | system

00:25:34.440 | remember

00:25:34.780 | we're

00:25:34.960 | talking

00:25:35.060 | about

00:25:35.200 | mechanical

00:25:35.700 | information

00:25:36.300 | and

00:25:36.820 | chemical

00:25:37.260 | information

00:25:37.860 | accessing

00:25:38.580 | the

00:25:38.820 | brain

00:25:39.060 | the

00:25:39.480 | neurons

00:25:39.840 | that

00:25:40.040 | line

00:25:40.540 | these

00:25:40.780 | ventricles

00:25:41.320 | with

00:25:41.500 | cerebral

00:25:41.800 | spinal

00:25:42.100 | fluid

00:25:42.420 | go by

00:25:42.980 | a

00:25:43.120 | particular

00:25:43.460 | name

00:25:43.880 | they're

00:25:44.620 | called

00:25:44.800 | circumventricular

00:25:46.180 | organs

00:25:46.740 | meaning

00:25:47.180 | near

00:25:47.880 | circumventricular

00:25:49.360 | near the

00:25:49.820 | ventricles

00:25:50.420 | and you

00:25:50.880 | have these

00:25:51.160 | organs

00:25:51.580 | and

00:25:52.000 | there's

00:25:52.520 | a set

00:25:52.800 | of

00:25:52.940 | neurons

00:25:53.220 | has a

00:25:53.560 | really

00:25:53.720 | cool

00:25:53.940 | name

00:25:54.240 | called

00:25:54.440 | the

00:25:54.600 | OVLT

00:25:55.320 | I don't

00:25:55.840 | know why

00:25:56.060 | I like

00:25:56.280 | that

00:25:56.400 | but I

00:25:56.580 | just

00:25:56.720 | like

00:25:56.860 | it

00:25:56.960 | it's

00:25:57.040 | the

00:25:57.200 | organum

00:25:57.860 | vasculosum

00:25:59.020 | of the

00:25:59.420 | lateral

00:25:59.800 | terminalis

00:26:00.780 | organum

00:26:01.480 | vasculosum

00:26:02.040 | lateral

00:26:02.320 | terminalis

00:26:03.160 | OVLT

00:26:04.080 | are the

00:26:05.300 | neurons

00:26:05.760 | that

00:26:06.240 | respond

00:26:06.760 | to

00:26:07.200 | toxins

00:26:08.040 | and

00:26:08.780 | bad

00:26:09.200 | stuff

00:26:09.500 | in your

00:26:09.720 | bloodstream

00:26:10.320 | however

00:26:10.640 | minor

00:26:11.000 | or

00:26:11.160 | major

00:26:11.440 | what's

00:26:12.080 | going

00:26:12.160 | to

00:26:12.280 | happen

00:26:12.540 | is

00:26:12.840 | when

00:26:13.440 | those

00:26:13.700 | OVLT

00:26:14.320 | neurons

00:26:14.640 | are

00:26:14.820 | activated

00:26:15.360 | because

00:26:15.640 | you

00:26:15.780 | have

00:26:15.880 | something

00:26:16.140 | bad

00:26:16.500 | in

00:26:16.660 | your

00:26:16.780 | body

00:26:17.080 | or

00:26:17.180 | something

00:26:17.440 | bad

00:26:18.180 | is

00:26:18.340 | happening

00:26:18.680 | in

00:26:18.860 | your

00:26:18.980 | body

00:26:19.300 | they

00:26:20.480 | communicate

00:26:20.880 | with

00:26:21.120 | an

00:26:21.240 | area

00:26:21.460 | of the

00:26:21.640 | brain

00:26:21.800 | called

00:26:22.000 | the

00:26:22.180 | preoptic

00:26:23.120 | area

00:26:23.400 | of

00:26:23.540 | your

00:26:23.640 | hypothalamus

00:26:24.360 | and

00:26:24.500 | the

00:26:24.640 | preoptic

00:26:25.220 | area

00:26:25.480 | cranks

00:26:26.240 | up

00:26:26.440 | your

00:26:26.580 | temperature

00:26:26.940 | and

00:26:27.120 | tries

00:26:27.320 | to

00:26:27.480 | cook

00:26:27.740 | that

00:26:27.980 | bad

00:26:28.280 | thing

00:26:28.620 | now

00:26:29.940 | it's

00:26:31.040 | worth

00:26:31.300 | talking

00:26:31.700 | about

00:26:31.940 | fever

00:26:32.200 | for a

00:26:32.600 | moment

00:26:32.820 | and

00:26:33.200 | talking

00:26:33.440 | about

00:26:33.600 | thermal

00:26:33.880 | regulation

00:26:34.380 | because

00:26:34.700 | I

00:26:34.880 | think

00:26:35.060 | this

00:26:35.480 | actually

00:26:35.700 | could

00:26:35.880 | save

00:26:36.160 | some

00:26:36.360 | lives

00:26:36.780 | so

00:26:38.060 | if

00:26:38.880 | you

00:26:39.080 | are

00:26:39.260 | overheated

00:26:39.960 | to

00:26:41.320 | a

00:26:41.760 | point

00:26:42.480 | where

00:26:42.920 | you know

00:26:43.180 | you're

00:26:43.300 | getting

00:26:43.480 | up

00:26:43.660 | past

00:26:43.920 | 102

00:26:44.220 | or 103

00:26:45.020 | it's

00:26:45.280 | going

00:26:45.380 | to

00:26:45.500 | vary

00:26:45.900 | depending

00:26:46.360 | on

00:26:46.520 | person

00:26:46.760 | to

00:26:46.880 | person

00:26:47.080 | and

00:26:47.240 | certainly

00:26:47.460 | age

00:26:48.000 | you know

00:26:48.520 | kids

00:26:48.960 | some

00:26:49.980 | people

00:26:50.180 | think

00:26:50.440 | can

00:26:50.700 | tolerate

00:26:50.980 | higher

00:26:51.260 | levels

00:26:51.520 | of

00:26:51.660 | fever

00:26:51.840 | than

00:26:52.080 | adults

00:26:52.480 | but

00:26:52.720 | look

00:26:52.960 | you

00:26:53.240 | always

00:26:53.600 | want

00:26:53.760 | to

00:26:53.800 | be

00:26:53.920 | cautious

00:26:54.180 | about

00:26:54.420 | heating

00:26:54.700 | up

00:26:54.880 | the

00:26:55.020 | brain

00:26:55.240 | too

00:26:55.420 | much

00:26:55.640 | because

00:26:55.840 | once

00:26:56.100 | those

00:26:56.280 | neurons

00:26:56.520 | are

00:26:56.700 | gone

00:26:56.880 | they

00:26:57.020 | do

00:26:57.160 | not

00:26:57.480 | come

00:26:57.680 | back

00:26:57.960 | and

00:26:58.080 | neurons

00:26:58.320 | do

00:26:58.480 | not

00:26:58.780 | do

00:26:58.980 | well

00:26:59.200 | in

00:26:59.340 | very

00:26:59.540 | high

00:26:59.840 | temperatures

00:27:00.440 | once

00:27:01.280 | your

00:27:01.480 | body

00:27:01.860 | temperature

00:27:02.180 | starts

00:27:02.540 | getting

00:27:02.800 | up

00:27:03.020 | to

00:27:03.340 | 102

00:27:04.140 | 103

00:27:04.900 | certainly

00:27:05.980 | 104

00:27:06.500 | you are

00:27:06.980 | starting

00:27:07.200 | to enter

00:27:07.500 | serious

00:27:07.960 | danger

00:27:08.300 | zone

00:27:08.660 | this

00:27:09.220 | can

00:27:09.400 | happen

00:27:09.700 | through

00:27:09.960 | exercise

00:27:10.440 | in

00:27:10.680 | hot

00:27:10.880 | environments

00:27:11.460 | or

00:27:12.300 | an

00:27:12.440 | inability

00:27:12.800 | to

00:27:13.100 | escape

00:27:13.520 | heat

00:27:13.900 | because

00:27:15.060 | you

00:27:15.260 | don't

00:27:15.400 | have

00:27:15.560 | covering

00:27:15.940 | or

00:27:16.220 | adequate

00:27:16.780 | ventilation

00:27:18.000 | or

00:27:18.260 | cooling

00:27:18.560 | it

00:27:19.260 | can

00:27:19.380 | also

00:27:19.600 | be

00:27:19.780 | because

00:27:20.120 | of

00:27:20.340 | excessive

00:27:20.760 | fever

00:27:21.160 | for

00:27:21.380 | whatever

00:27:21.640 | reason

00:27:22.040 | a

00:27:22.700 | lot

00:27:22.920 | of

00:27:23.040 | people

00:27:23.260 | think

00:27:23.540 | the

00:27:23.700 | way

00:27:23.840 | to

00:27:23.960 | deal

00:27:24.100 | with

00:27:24.260 | this

00:27:24.460 | is

00:27:24.880 | to

00:27:25.020 | put

00:27:25.220 | a

00:27:25.360 | cool

00:27:25.640 | compress

00:27:26.120 | on

00:27:26.320 | the

00:27:26.420 | back

00:27:26.620 | of

00:27:26.700 | the

00:27:26.820 | neck

00:27:27.140 | or

00:27:27.800 | to

00:27:28.380 | cool

00:27:29.000 | the

00:27:29.200 | torso

00:27:29.540 | it's

00:27:30.740 | very

00:27:30.920 | clear

00:27:31.160 | that

00:27:31.320 | that's

00:27:31.560 | the

00:27:31.720 | wrong

00:27:32.060 | response

00:27:32.760 | to

00:27:33.600 | try

00:27:33.780 | and

00:27:33.900 | cool

00:27:34.060 | off

00:27:34.280 | the

00:27:34.420 | body

00:27:34.700 | if

00:27:36.240 | you

00:27:36.380 | put

00:27:36.720 | a

00:27:37.020 | cold

00:27:37.420 | towel

00:27:37.900 | or

00:27:38.120 | you

00:27:38.240 | put

00:27:38.460 | an

00:27:38.940 | ice

00:27:39.700 | pack

00:27:39.940 | on

00:27:40.060 | the

00:27:40.160 | back

00:27:40.380 | of

00:27:40.480 | the

00:27:40.560 | neck

00:27:40.740 | what

00:27:40.900 | you

00:27:41.020 | effectively

00:27:41.520 | do

00:27:41.880 | is

00:27:42.140 | cool

00:27:42.500 | the

00:27:42.680 | blood

00:27:42.880 | that's

00:27:43.100 | going

00:27:43.300 | to

00:27:43.440 | the

00:27:43.560 | brain

00:27:43.900 | and

00:27:44.760 | if

00:27:44.880 | you

00:27:44.980 | do

00:27:45.240 | that

00:27:45.600 | then

00:27:46.520 | your

00:27:46.840 | brain

00:27:47.160 | will

00:27:47.320 | react

00:27:47.780 | by

00:27:48.240 | turning

00:27:48.740 | up

00:27:48.980 | the

00:27:49.160 | crank

00:27:49.640 | in

00:27:50.500 | so

00:27:50.780 | to

00:27:50.940 | speak

00:27:51.220 | on

00:27:51.860 | the

00:27:52.040 | neurons

00:27:52.440 | in

00:27:52.760 | the

00:27:52.920 | pre-optic

00:27:53.380 | area

00:27:53.680 | and

00:27:53.860 | will

00:27:54.000 | heat

00:27:54.260 | you

00:27:54.420 | up

00:27:54.600 | further

00:27:54.960 | and

00:27:55.160 | can

00:27:55.340 | cook

00:27:55.620 | your

00:27:55.820 | brain

00:27:56.240 | and

00:27:56.400 | organs

00:27:56.740 | further

00:27:57.260 | so

00:27:58.120 | what

00:27:58.280 | you

00:27:58.380 | want

00:27:58.600 | to

00:27:58.700 | do

00:27:58.920 | is

00:27:59.380 | as

00:27:59.640 | I've

00:27:59.760 | talked

00:27:59.920 | about

00:28:00.080 | before

00:28:00.380 | you

00:28:00.580 | want

00:28:00.780 | to

00:28:00.920 | cool

00:28:01.260 | the

00:28:02.300 | bottoms

00:28:02.640 | of

00:28:02.800 | the

00:28:02.920 | feet

00:28:03.180 | the

00:28:03.920 | palms

00:28:04.480 | of

00:28:04.620 | the

00:28:04.720 | hands

00:28:04.980 | and

00:28:05.220 | the

00:28:05.380 | upper

00:28:05.640 | part

00:28:05.920 | of

00:28:06.020 | the

00:28:06.140 | face

00:28:06.560 | now

00:28:07.000 | you

00:28:07.300 | can

00:28:07.420 | also

00:28:07.620 | cool

00:28:07.820 | the

00:28:07.940 | rest

00:28:08.120 | of

00:28:08.240 | the

00:28:08.320 | body

00:28:08.560 | but

00:28:09.020 | it's

00:28:09.240 | not

00:28:09.460 | okay

00:28:09.800 | to

00:28:10.040 | just

00:28:10.240 | stay

00:28:10.480 | under

00:28:10.660 | the

00:28:10.800 | covers

00:28:11.080 | and

00:28:11.580 | just

00:28:11.820 | cool

00:28:12.280 | you

00:28:13.040 | know

00:28:13.140 | the

00:28:13.280 | neck

00:28:13.560 | or

00:28:13.700 | something

00:28:13.920 | like

00:28:14.140 | that

00:28:14.320 | you

00:28:14.460 | really

00:28:14.820 | want

00:28:15.140 | to

00:28:15.300 | try

00:28:15.900 | and

00:28:16.080 | create

00:28:16.440 | a

00:28:16.660 | systemic

00:28:17.100 | or

00:28:17.320 | whole

00:28:17.520 | body

00:28:17.740 | cooling

00:28:18.100 | if

00:28:18.520 | the

00:28:18.700 | goal

00:28:18.860 | is

00:28:18.980 | to

00:28:19.080 | bring

00:28:19.220 | fever

00:28:19.500 | down

00:28:19.820 | now

00:28:20.240 | I

00:28:20.380 | want

00:28:20.500 | to

00:28:20.600 | turn

00:28:20.800 | our

00:28:21.080 | attention

00:28:21.440 | to

00:28:22.300 | interoception

00:28:23.260 | as it

00:28:23.780 | relates

00:28:24.140 | to

00:28:24.480 | feelings

00:28:25.360 | the way

00:28:26.420 | that

00:28:26.600 | interoception

00:28:27.140 | is most

00:28:27.580 | commonly

00:28:27.940 | described

00:28:28.480 | and

00:28:29.480 | I

00:28:29.720 | want

00:28:29.880 | to

00:28:30.000 | highlight

00:28:30.400 | a

00:28:30.640 | term

00:28:30.860 | that

00:28:31.020 | many

00:28:31.180 | of

00:28:31.300 | you

00:28:31.400 | have

00:28:31.540 | probably

00:28:31.780 | heard

00:28:32.060 | which

00:28:32.340 | is

00:28:32.520 | the

00:28:32.740 | vagus

00:28:33.060 | nerve

00:28:33.360 | we

00:28:33.820 | talked

00:28:34.040 | about

00:28:34.200 | vagus

00:28:34.520 | a

00:28:34.660 | little

00:28:34.780 | bit

00:28:34.960 | earlier

00:28:35.240 | but

00:28:35.580 | the

00:28:36.020 | vagus

00:28:36.420 | nerve

00:28:36.700 | this

00:28:36.900 | vagabonding

00:28:37.800 | wandering

00:28:38.280 | nerve

00:28:38.800 | is

00:28:39.840 | involved

00:28:40.220 | in

00:28:40.440 | everything

00:28:41.140 | I've

00:28:41.460 | talked

00:28:41.720 | about

00:28:42.040 | up

00:28:42.320 | until

00:28:42.560 | now

00:28:42.880 | and

00:28:43.760 | the

00:28:43.900 | reason

00:28:44.100 | I

00:28:44.320 | saved

00:28:44.760 | it

00:28:44.900 | till

00:28:45.060 | now

00:28:45.420 | rather

00:28:45.880 | than

00:28:46.060 | mentioning

00:28:46.380 | all

00:28:46.580 | along

00:28:46.920 | is

00:28:47.220 | to

00:28:47.640 | highlight

00:28:48.040 | a

00:28:48.320 | specific

00:28:48.600 | point

00:28:49.000 | which

00:28:49.280 | is

00:28:49.480 | that

00:28:49.940 | whenever

00:28:50.160 | we

00:28:50.340 | hear

00:28:50.480 | about

00:28:50.660 | the

00:28:50.820 | vagus

00:28:51.200 | in

00:28:51.500 | popular

00:28:51.860 | culture

00:28:52.220 | it's

00:28:52.460 | like

00:28:52.600 | the

00:28:52.780 | vagus

00:28:53.120 | calms

00:28:53.460 | you

00:28:53.600 | down

00:28:53.880 | it'll

00:28:54.060 | mellow

00:28:54.280 | you

00:28:54.440 | out

00:28:54.620 | actually

00:28:55.060 | most

00:28:56.500 | of the

00:28:56.720 | time

00:28:57.020 | the

00:28:57.200 | vagus

00:28:57.500 | is

00:28:57.660 | stimulatory

00:28:58.360 | when

00:28:58.880 | you

00:28:58.960 | adjust

00:28:59.240 | foods

00:28:59.800 | with

00:29:00.440 | amino

00:29:00.680 | acids

00:29:01.000 | sugars

00:29:01.460 | or

00:29:02.120 | fatty

00:29:02.360 | acids

00:29:02.740 | the

00:29:03.540 | vagus

00:29:03.980 | nerve

00:29:04.420 | gets

00:29:05.680 | activated

00:29:06.220 | and

00:29:06.500 | triggers

00:29:06.840 | the

00:29:07.080 | release

00:29:07.340 | of

00:29:07.460 | dopamine

00:29:07.760 | and

00:29:07.900 | makes

00:29:08.100 | you

00:29:08.340 | more

00:29:08.820 | alert

00:29:09.100 | and

00:29:09.300 | go

00:29:09.460 | seek

00:29:09.700 | more

00:29:09.980 | of

00:29:10.100 | those

00:29:10.300 | foods

00:29:10.760 | or

00:29:11.240 | what

00:29:11.400 | led

00:29:11.620 | to

00:29:11.760 | those

00:29:11.960 | conditions

00:29:12.400 | when

00:29:14.040 | you

00:29:14.180 | feel

00:29:14.420 | nauseous

00:29:14.940 | it's

00:29:15.320 | rarely

00:29:15.620 | calming

00:29:16.040 | when

00:29:16.400 | you

00:29:16.520 | feel

00:29:16.680 | like

00:29:16.820 | you

00:29:16.880 | have

00:29:16.980 | a

00:29:17.100 | fever

00:29:17.340 | it's

00:29:17.720 | rarely

00:29:18.000 | calming

00:29:18.400 | so

00:29:19.360 | you're

00:29:19.620 | starting

00:29:19.780 | to get

00:29:19.960 | the

00:29:20.080 | picture

00:29:20.300 | that

00:29:20.560 | even

00:29:20.720 | though

00:29:20.880 | the

00:29:21.060 | vagus

00:29:21.640 | nerve

00:29:22.480 | is

00:29:23.300 | in

00:29:23.520 | the

00:29:23.680 | parasympathetic

00:29:24.640 | branch

00:29:25.180 | of the

00:29:25.460 | autonomic

00:29:25.880 | nervous

00:29:26.140 | system

00:29:26.460 | it's

00:29:26.800 | not

00:29:27.060 | a

00:29:27.260 | calming

00:29:27.660 | system

00:29:28.200 | it's

00:29:28.760 | a

00:29:28.900 | communication

00:29:29.420 | system

00:29:30.180 | and

00:29:30.900 | it's

00:29:31.100 | a

00:29:31.200 | motor

00:29:31.420 | system

00:29:31.720 | it

00:29:31.860 | communicates

00:29:32.480 | brain

00:29:32.780 | to

00:29:32.900 | body

00:29:33.180 | and

00:29:33.320 | body

00:29:33.520 | to

00:29:33.660 | brain

00:29:33.940 | and

00:29:34.260 | it

00:29:34.400 | changes

00:29:35.040 | the

00:29:35.240 | function

00:29:35.500 | of

00:29:35.640 | different

00:29:35.880 | organs

00:29:36.260 | now

00:29:36.980 | one

00:29:38.720 | thing

00:29:38.900 | that's

00:29:39.080 | important

00:29:39.420 | to

00:29:39.760 | highlight

00:29:40.220 | is

00:29:40.640 | that

00:29:40.920 | stress

00:29:42.380 | itself

00:29:43.080 | will

00:29:44.560 | alter

00:29:45.040 | the

00:29:45.240 | chemistry

00:29:45.560 | of

00:29:45.800 | your

00:29:45.940 | gut

00:29:46.260 | because

00:29:47.120 | of

00:29:47.580 | the

00:29:47.680 | ways

00:29:47.900 | that

00:29:48.060 | it

00:29:48.220 | shuts

00:29:48.560 | down

00:29:49.080 | the

00:29:49.320 | vagus

00:29:49.680 | nerve

00:29:50.000 | and

00:29:50.300 | quiets

00:29:50.800 | the

00:29:51.000 | neurons

00:29:51.360 | that

00:29:51.620 | communicate

00:29:52.100 | from

00:29:52.440 | gut

00:29:52.640 | to

00:29:52.800 | brain

00:29:53.100 | I

00:29:53.540 | want

00:29:53.660 | to

00:29:53.740 | say

00:29:53.840 | that

00:29:54.000 | again

00:29:54.280 | stress

00:29:55.060 | will

00:29:55.300 | disrupt

00:29:55.700 | your

00:29:55.900 | gut

00:29:56.180 | and

00:29:56.660 | make

00:29:56.840 | you

00:29:56.980 | feel

00:29:57.240 | not

00:29:57.540 | good

00:29:57.920 | poor

00:29:58.680 | digestion

00:29:59.180 | and

00:29:59.440 | just

00:29:59.640 | lousy

00:30:00.120 | because

00:30:01.420 | of

00:30:01.620 | the

00:30:01.700 | way

00:30:01.880 | that

00:30:02.100 | it

00:30:02.740 | shuts

00:30:03.060 | down

00:30:03.420 | the

00:30:03.580 | vagus

00:30:03.900 | nerve

00:30:04.220 | and

00:30:04.580 | the

00:30:04.760 | neurons

00:30:05.100 | of

00:30:05.300 | your

00:30:05.440 | gut

00:30:05.700 | it

00:30:06.060 | doesn't

00:30:06.360 | mess

00:30:06.660 | up

00:30:06.840 | your

00:30:06.980 | gut

00:30:07.280 | it

00:30:07.440 | just

00:30:07.620 | doesn't

00:30:07.900 | let

00:30:08.080 | your

00:30:08.260 | gut

00:30:08.540 | get

00:30:08.780 | the

00:30:08.960 | signals

00:30:09.240 | up

00:30:09.440 | to

00:30:09.540 | your

00:30:09.680 | brain

00:30:10.040 | and

00:30:10.860 | it

00:30:11.040 | also

00:30:11.400 | then

00:30:11.900 | throws

00:30:12.220 | off

00:30:12.440 | the

00:30:12.580 | chemistry

00:30:12.880 | and

00:30:13.100 | then

00:30:13.200 | there's

00:30:13.340 | a whole

00:30:13.560 | cascade

00:30:13.920 | of

00:30:14.100 | effects

00:30:14.460 | the

00:30:14.860 | vagus

00:30:15.260 | nerve

00:30:15.580 | however

00:30:16.040 | is

00:30:17.300 | responsible

00:30:17.840 | for

00:30:18.420 | emotion

00:30:19.180 | and

00:30:19.680 | the

00:30:19.820 | way

00:30:20.000 | it

00:30:20.180 | does

00:30:20.420 | that

00:30:20.740 | is

00:30:21.040 | to

00:30:21.260 | pull

00:30:21.880 | to

00:30:22.700 | aggregate

00:30:23.460 | the

00:30:24.740 | conditions

00:30:25.100 | of

00:30:25.280 | your

00:30:25.380 | gut

00:30:25.660 | the

00:30:26.080 | conditions

00:30:26.520 | of

00:30:26.780 | your

00:30:26.920 | heart

00:30:27.320 | and

00:30:27.620 | the

00:30:27.740 | conditions

00:30:28.060 | of

00:30:28.260 | your

00:30:28.400 | breathing

00:30:28.940 | which

00:30:29.580 | includes

00:30:29.900 | your

00:30:30.040 | diaphragm

00:30:30.440 | and

00:30:30.540 | lungs

00:30:30.800 | and

00:30:31.660 | takes

00:30:32.240 | that

00:30:32.560 | kind

00:30:32.880 | of

00:30:32.980 | as

00:30:33.120 | a

00:30:33.440 | collection

00:30:34.500 | of

00:30:35.080 | information

00:30:35.640 | and

00:30:36.540 | sends

00:30:36.860 | it

00:30:36.980 | to

00:30:37.080 | the

00:30:37.220 | brain

00:30:37.560 | and

00:30:38.100 | controls

00:30:38.560 | what

00:30:38.800 | we

00:30:38.920 | call

00:30:39.200 | your

00:30:39.600 | emotions

00:30:40.060 | now

00:30:41.560 | that

00:30:42.400 | might

00:30:42.720 | seem

00:30:43.000 | obvious

00:30:43.340 | to

00:30:43.560 | some

00:30:43.800 | people

00:30:44.120 | but

00:30:44.780 | to

00:30:44.960 | other

00:30:45.180 | people

00:30:45.500 | that

00:30:45.780 | might

00:30:45.940 | seem

00:30:46.120 | totally

00:30:46.380 | crazy

00:30:46.820 | you

00:30:47.260 | thought

00:30:47.500 | your

00:30:47.660 | emotions

00:30:48.160 | were

00:30:48.440 | because

00:30:48.680 | the

00:30:48.880 | market

00:30:49.140 | was

00:30:49.380 | down

00:30:49.740 | and

00:30:49.980 | you

00:30:50.080 | had

00:30:50.220 | invested

00:30:50.700 | or

00:30:51.420 | because

00:30:51.840 | something

00:30:52.420 | that

00:30:52.580 | you

00:30:52.680 | thought

00:30:52.900 | was

00:30:53.060 | going

00:30:53.180 | to

00:30:53.280 | happen

00:30:53.600 | is

00:30:53.920 | not

00:30:54.200 | going

00:30:54.420 | to

00:30:54.580 | happen

00:30:54.900 | whatever

00:30:55.660 | it

00:30:55.900 | is

00:30:56.080 | that

00:30:56.260 | bothers

00:30:56.660 | you

00:30:56.920 | you

00:30:57.100 | think

00:30:57.340 | of

00:30:57.540 | generally

00:30:57.980 | as

00:30:58.300 | a

00:30:58.420 | purely

00:30:58.680 | cognitive

00:30:59.180 | event

00:30:59.740 | but

00:31:00.760 | the

00:31:01.880 | brain

00:31:02.280 | doesn't

00:31:02.620 | really

00:31:02.840 | know

00:31:03.080 | what

00:31:03.240 | to

00:31:03.380 | do

00:31:03.520 | with

00:31:03.680 | that

00:31:03.880 | information

00:31:04.480 | it

00:31:05.080 | doesn't

00:31:05.420 | act

00:31:05.740 | directly

00:31:06.240 | on

00:31:06.440 | that

00:31:06.580 | information

00:31:06.980 | to

00:31:07.200 | create

00:31:07.540 | moods

00:31:08.040 | moods

00:31:08.580 | are

00:31:08.700 | created

00:31:09.200 | through

00:31:10.020 | the

00:31:10.500 | heart's

00:31:10.940 | response

00:31:11.480 | to

00:31:11.740 | reading

00:31:12.000 | that

00:31:12.260 | headline

00:31:12.740 | to

00:31:13.700 | the

00:31:13.840 | change

00:31:14.220 | in

00:31:14.340 | your

00:31:14.480 | breathing

00:31:14.900 | that's

00:31:15.240 | caused

00:31:15.540 | by

00:31:15.880 | someone

00:31:16.700 | that

00:31:16.880 | you

00:31:16.980 | love

00:31:17.240 | telling

00:31:17.560 | you

00:31:17.900 | that

00:31:18.280 | actually

00:31:18.940 | they're

00:31:19.160 | not

00:31:19.300 | interested

00:31:19.600 | in

00:31:19.760 | spending

00:31:19.960 | time

00:31:20.180 | with

00:31:20.320 | you

00:31:20.420 | anymore

00:31:20.780 | emotions

00:31:21.300 | can

00:31:21.480 | be

00:31:21.600 | good

00:31:21.780 | or

00:31:22.020 | bad

00:31:22.320 | or

00:31:22.520 | neutral

00:31:22.880 | so

00:31:24.000 | this

00:31:25.200 | thing

00:31:25.380 | that

00:31:25.480 | we

00:31:25.580 | call

00:31:25.800 | interoception

00:31:26.560 | the

00:31:27.100 | sense

00:31:27.360 | of

00:31:27.520 | self

00:31:27.780 | I've

00:31:28.020 | been

00:31:28.160 | building

00:31:28.500 | up

00:31:28.760 | from

00:31:29.000 | very

00:31:29.520 | fundamental

00:31:30.040 | layers

00:31:30.420 | gut

00:31:30.800 | chemistry

00:31:31.460 | spleens

00:31:32.820 | immune

00:31:33.160 | systems

00:31:33.620 | autoimmune

00:31:34.200 | all of

00:31:34.880 | those

00:31:35.080 | things

00:31:35.420 | are

00:31:35.640 | plugging

00:31:36.100 | in

00:31:36.540 | like

00:31:37.040 | a

00:31:37.200 | series

00:31:37.460 | of

00:31:37.620 | ingredients

00:31:38.180 | in

00:31:38.400 | a

00:31:38.580 | recipe

00:31:38.960 | that

00:31:39.520 | gives

00:31:39.700 | rise

00:31:40.060 | to

00:31:40.240 | your

00:31:40.420 | mood

00:31:40.900 | and

00:31:41.140 | how

00:31:41.280 | you

00:31:41.460 | feel

00:31:41.820 | and

00:31:42.780 | that

00:31:43.120 | mood

00:31:43.720 | and

00:31:43.880 | how

00:31:44.040 | you

00:31:44.220 | feel

00:31:44.620 | is

00:31:46.780 | shown

00:31:47.260 | in

00:31:47.560 | one

00:31:47.840 | location

00:31:48.320 | in

00:31:48.540 | your

00:31:48.660 | body

00:31:48.980 | that

00:31:49.220 | other

00:31:49.460 | people

00:31:49.700 | can

00:31:49.880 | see

00:31:50.140 | and

00:31:50.760 | that's

00:31:51.080 | in

00:31:51.320 | your

00:31:51.480 | facial

00:31:51.780 | expressions

00:31:52.440 | and

00:31:53.360 | indeed

00:31:53.600 | there

00:31:53.780 | are

00:31:53.860 | now

00:31:54.040 | beautiful

00:31:54.500 | data

00:31:54.960 | showing

00:31:55.940 | that

00:31:56.340 | your

00:31:57.620 | face

00:31:58.220 | including

00:31:59.300 | the

00:31:59.540 | size

00:31:59.840 | of

00:31:59.980 | your

00:32:00.120 | pupils

00:32:00.500 | the

00:32:01.300 | tonality

00:32:02.000 | of

00:32:02.180 | your

00:32:02.300 | face

00:32:02.520 | how

00:32:02.720 | flushed

00:32:03.280 | you

00:32:03.420 | are

00:32:03.720 | or

00:32:04.260 | how

00:32:04.500 | pale

00:32:04.960 | you

00:32:05.220 | are

00:32:05.540 | even

00:32:06.620 | the

00:32:06.860 | degree

00:32:07.100 | to

00:32:07.260 | which

00:32:07.420 | you

00:32:07.560 | are

00:32:07.660 | frowning

00:32:08.320 | or

00:32:08.980 | smiling

00:32:09.560 | relative

00:32:10.200 | to

00:32:10.600 | other

00:32:10.900 | periods

00:32:11.240 | of

00:32:11.380 | time

00:32:11.680 | that

00:32:12.800 | is

00:32:13.020 | all

00:32:13.720 | an

00:32:14.420 | aggregate

00:32:14.960 | of

00:32:16.140 | or

00:32:16.440 | a

00:32:16.600 | reflection

00:32:17.060 | rather

00:32:17.460 | of

00:32:17.920 | your

00:32:18.180 | gut

00:32:18.500 | your

00:32:18.740 | heart

00:32:19.080 | and

00:32:19.340 | your

00:32:19.480 | breathing

00:32:19.860 | and

00:32:20.120 | the

00:32:20.280 | chemistry

00:32:20.660 | of

00:32:20.920 | your

00:32:21.080 | body

00:32:21.460 | and

00:32:22.300 | what's

00:32:22.580 | remarkable

00:32:23.200 | and this

00:32:23.640 | is where

00:32:23.920 | interoception

00:32:24.540 | really

00:32:25.180 | really

00:32:25.600 | takes a

00:32:26.700 | leap

00:32:26.960 | into

00:32:27.300 | the

00:32:27.500 | incredible

00:32:28.020 | is that

00:32:28.940 | there are

00:32:29.380 | beautiful

00:32:29.720 | studies

00:32:30.160 | that show

00:32:30.720 | that for

00:32:31.700 | instance

00:32:32.020 | when we

00:32:32.800 | know

00:32:33.080 | somebody

00:32:33.520 | pretty

00:32:33.840 | well

00:32:34.180 | and

00:32:34.780 | they

00:32:34.960 | are

00:32:35.100 | going

00:32:35.500 | through

00:32:35.800 | some

00:32:36.060 | sort

00:32:36.280 | of

00:32:36.380 | experience

00:32:37.000 | of

00:32:37.400 | any

00:32:37.580 | kind

00:32:37.920 | our

00:32:38.980 | heart

00:32:39.360 | rate

00:32:39.680 | actually

00:32:40.340 | starts

00:32:40.720 | to

00:32:40.980 | mimic

00:32:41.260 | their

00:32:41.600 | heart

00:32:41.920 | rate

00:32:42.220 | our

00:32:42.920 | breathing

00:32:43.360 | starts

00:32:43.700 | to

00:32:43.900 | mimic

00:32:44.100 | their

00:32:44.300 | breathing

00:32:44.640 | even

00:32:45.000 | if

00:32:45.200 | we

00:32:45.380 | aren't

00:32:45.640 | conscious

00:32:46.220 | of

00:32:46.840 | their

00:32:46.980 | breathing

00:32:47.240 | somehow

00:32:47.740 | human

00:32:48.320 | beings

00:32:48.620 | are

00:32:48.820 | able

00:32:49.080 | to

00:32:49.320 | register

00:32:49.980 | the

00:32:50.620 | internal

00:32:51.140 | state

00:32:51.600 | of

00:32:51.780 | other

00:32:52.040 | beings

00:32:52.440 | and I

00:32:52.700 | think

00:32:52.820 | probably

00:32:53.100 | for

00:32:53.320 | animals

00:32:53.720 | too

00:32:53.960 | but

00:32:54.140 | certainly

00:32:54.480 | for

00:32:54.680 | other

00:32:54.860 | humans

00:32:55.280 | even

00:32:56.100 | at a

00:32:56.420 | distance

00:32:56.820 | so

00:32:57.860 | your

00:32:58.900 | sense

00:32:59.280 | of

00:32:59.460 | your

00:32:59.820 | internal

00:33:00.240 | landscape

00:33:00.680 | is

00:33:00.980 | linked

00:33:01.440 | to

00:33:01.840 | others

00:33:02.260 | now

00:33:03.140 | you

00:33:03.340 | can

00:33:03.520 | enhance

00:33:04.200 | this

00:33:04.600 | interoceptive

00:33:05.540 | capacity

00:33:06.100 | for how

00:33:06.780 | you feel

00:33:07.400 | and how

00:33:07.800 | others

00:33:08.060 | feel

00:33:08.240 | in other

00:33:08.560 | words

00:33:08.780 | you

00:33:09.280 | can

00:33:09.440 | start

00:33:09.720 | getting

00:33:09.980 | a

00:33:10.200 | better

00:33:10.460 | readout

00:33:11.140 | of

00:33:11.740 | your

00:33:11.900 | internal

00:33:12.280 | state

00:33:12.820 | by

00:33:13.900 | doing

00:33:14.180 | a

00:33:14.420 | simple

00:33:14.940 | exercise

00:33:16.640 | what is

00:33:17.180 | really

00:33:17.380 | a tool

00:33:17.960 | and that

00:33:18.960 | is to

00:33:19.400 | learn

00:33:19.660 | to

00:33:19.860 | sense

00:33:20.180 | your

00:33:20.380 | heartbeats

00:33:21.060 | and I

00:33:21.360 | think

00:33:21.460 | this

00:33:21.620 | is

00:33:21.720 | one

00:33:21.880 | of

00:33:21.960 | the

00:33:22.040 | reasons

00:33:22.260 | why

00:33:22.460 | meditation

00:33:22.940 | is

00:33:23.160 | powerful

00:33:23.540 | when

00:33:23.920 | you

00:33:24.040 | stop

00:33:24.440 | taking

00:33:25.040 | in

00:33:25.380 | exteroceptive

00:33:26.620 | information

00:33:27.100 | information

00:33:27.520 | from the

00:33:27.980 | outside

00:33:28.380 | world

00:33:28.780 | by closing

00:33:29.740 | your eyes

00:33:30.180 | and focusing

00:33:30.760 | inward

00:33:31.320 | as they

00:33:31.700 | say

00:33:32.000 | you

00:33:33.160 | start

00:33:33.380 | paying

00:33:33.580 | attention

00:33:33.880 | to

00:33:34.060 | your

00:33:34.200 | breathing

00:33:34.480 | cadence

00:33:35.020 | you

00:33:35.540 | start

00:33:35.760 | directing

00:33:36.260 | your

00:33:36.500 | mind's

00:33:37.080 | attention

00:33:37.460 | to

00:33:38.220 | your

00:33:38.760 | heart

00:33:39.040 | rate

00:33:39.340 | and

00:33:39.640 | if

00:33:39.740 | you

00:33:39.820 | can

00:33:39.960 | start

00:33:40.400 | to

00:33:40.680 | perceive

00:33:41.220 | your

00:33:41.480 | heart

00:33:41.760 | beating

00:33:42.080 | you

00:33:42.960 | actually

00:33:43.560 | are

00:33:43.920 | very

00:33:44.560 | quickly

00:33:45.160 | strengthen

00:33:45.940 | the

00:33:46.480 | vagal

00:33:46.980 | connections

00:33:47.600 | between

00:33:48.100 | the

00:33:48.460 | body

00:33:48.780 | and

00:33:49.020 | the

00:33:49.140 | brain

00:33:49.440 | and

00:33:49.880 | so

00:33:49.960 | there's

00:33:50.120 | no

00:33:50.320 | real

00:33:50.560 | practice

00:33:51.120 | here

00:33:51.400 | there's

00:33:51.640 | no

00:33:51.840 | breathe

00:33:52.300 | this

00:33:52.580 | way

00:33:52.860 | or

00:33:53.060 | do

00:33:53.300 | this

00:33:53.560 | thing

00:33:53.840 | except

00:33:54.560 | to

00:33:54.940 | direct

00:33:56.520 | your

00:33:56.720 | awareness

00:33:57.120 | toward

00:33:57.660 | your

00:33:58.320 | heartbeat

00:33:59.060 | and

00:34:00.180 | some

00:34:00.520 | people

00:34:00.860 | can

00:34:01.220 | get

00:34:01.380 | very

00:34:01.700 | good

00:34:01.860 | at

00:34:01.960 | this

00:34:02.120 | very

00:34:02.380 | fast

00:34:02.800 | most

00:34:03.260 | people

00:34:03.480 | find

00:34:03.720 | that

00:34:03.840 | just

00:34:03.980 | by

00:34:04.160 | doing

00:34:04.460 | this

00:34:04.660 | for

00:34:04.780 | a

00:34:04.980 | minute

00:34:05.180 | or

00:34:05.360 | so

00:34:05.560 | every

00:34:05.900 | once

00:34:06.240 | in

00:34:06.360 | a

00:34:06.460 | while

00:34:06.800 | they

00:34:07.540 | start

00:34:08.000 | to

00:34:08.220 | tap

00:34:08.500 | into

00:34:08.820 | this

00:34:09.140 | sixth

00:34:09.720 | sense

00:34:10.000 | they

00:34:10.180 | start

00:34:10.400 | to

00:34:10.560 | notice

00:34:11.160 | when

00:34:12.000 | they

00:34:12.980 | don't

00:34:13.240 | feel

00:34:13.560 | quite

00:34:13.840 | right

00:34:14.100 | about

00:34:14.320 | something

00:34:14.700 | or

00:34:14.880 | somebody

00:34:15.300 | or

00:34:15.460 | some

00:34:15.660 | situation

00:34:16.200 | so

00:34:16.600 | this

00:34:16.780 | interoceptive

00:34:17.520 | awareness

00:34:17.880 | can

00:34:18.120 | be

00:34:18.340 | tuned

00:34:18.700 | up

00:34:18.940 | it

00:34:19.120 | used

00:34:19.480 | to

00:34:19.560 | be

00:34:19.680 | called

00:34:19.840 | vagal

00:34:20.360 | tone

00:34:20.880 | but

00:34:21.500 | I

00:34:21.600 | think

00:34:21.740 | that

00:34:21.940 | term

00:34:22.320 | doesn't

00:34:22.660 | take

00:34:22.840 | into

00:34:23.000 | account

00:34:23.340 | all

00:34:23.640 | the

00:34:23.800 | other

00:34:24.020 | things

00:34:24.260 | that

00:34:24.380 | are

00:34:24.460 | going

00:34:24.680 | on

00:34:25.000 | with

00:34:25.200 | the

00:34:25.300 | vagus

00:34:25.600 | so

00:34:25.760 | I

00:34:25.880 | don't

00:34:26.000 | really

00:34:26.160 | like

00:34:26.360 | that

00:34:26.540 | term

00:34:26.760 | it's

00:34:27.200 | more

00:34:27.420 | of

00:34:27.540 | an

00:34:27.740 | interoceptive

00:34:28.680 | awareness

00:34:29.140 | so

00:34:30.420 | what

00:34:30.960 | I

00:34:31.020 | effectively

00:34:31.420 | tried

00:34:31.740 | to

00:34:31.860 | do

00:34:31.980 | today

00:34:32.220 | is

00:34:32.360 | to

00:34:32.500 | give

00:34:32.740 | you

00:34:32.940 | a

00:34:33.140 | window

00:34:33.560 | into

00:34:33.920 | this

00:34:34.200 | incredible

00:34:34.780 | relationship

00:34:35.400 | between

00:34:36.360 | your

00:34:36.600 | viscera

00:34:37.100 | and

00:34:37.400 | your

00:34:37.540 | brain

00:34:37.940 | and

00:34:38.080 | your

00:34:38.220 | viscera

00:34:39.100 | all

00:34:39.280 | these

00:34:39.420 | organs

00:34:39.660 | of

00:34:39.820 | your

00:34:39.920 | body

00:34:40.180 | and

00:34:40.600 | I

00:34:40.780 | what

00:34:41.140 | I

00:34:41.260 | hope

00:34:41.620 | is

00:34:42.140 | that

00:34:42.300 | you'll

00:34:42.620 | appreciate

00:34:43.180 | that

00:34:43.760 | it's

00:34:44.080 | a

00:34:44.240 | system

00:34:44.580 | that

00:34:44.800 | you

00:34:45.000 | aren't

00:34:45.300 | just

00:34:45.540 | a

00:34:45.680 | system

00:34:45.980 | of

00:34:46.200 | tubes

00:34:46.560 | I

00:34:46.960 | said

00:34:47.120 | that

00:34:47.280 | in

00:34:47.440 | sort

00:34:47.780 | of

00:34:47.880 | in

00:34:48.020 | jest

00:34:48.260 | I

00:34:48.380 | mean

00:34:48.460 | you

00:34:48.540 | have

00:34:48.660 | a

00:34:48.760 | lot

00:34:48.860 | of

00:34:48.980 | tubes

00:34:49.200 | and

00:34:49.320 | you

00:34:49.440 | are

00:34:49.600 | a

00:34:49.720 | system

00:34:49.920 | of

00:34:50.100 | tubes

00:34:50.280 | but

00:34:50.680 | that

00:34:50.840 | system

00:34:51.160 | of

00:34:51.360 | tubes

00:34:51.600 | is

00:34:51.860 | linked

00:34:52.320 | through

00:34:52.980 | the

00:34:53.360 | nervous

00:34:53.680 | system

00:34:54.100 | and

00:34:54.640 | those

00:34:54.900 | links

00:34:55.360 | work

00:34:55.740 | in

00:34:55.940 | very

00:34:56.280 | specific

00:34:56.720 | ways

00:34:57.120 | so

00:34:57.300 | whether

00:34:57.460 | or

00:34:57.560 | not

00:34:57.660 | you

00:34:57.800 | remember

00:34:58.300 | about

00:34:58.580 | piezos

00:34:59.060 | and

00:34:59.360 | all

00:34:59.500 | the

00:34:59.660 | GLP

00:35:00.060 | 1Rs

00:35:00.560 | and

00:35:00.640 | all

00:35:00.760 | that

00:35:00.880 | stuff

00:35:01.040 | doesn't

00:35:01.380 | really

00:35:01.600 | matter

00:35:02.000 | what

00:35:02.560 | I

00:35:02.660 | encourage

00:35:02.940 | you

00:35:03.060 | to

00:35:03.180 | do

00:35:03.400 | is

00:35:03.600 | start

00:35:03.960 | sort

00:35:05.120 | of

00:35:05.260 | pushing

00:35:05.520 | and

00:35:05.740 | pulling

00:35:05.920 | on

00:35:06.140 | the

00:35:06.280 | various

00:35:06.600 | levers

00:35:07.020 | within

00:35:07.340 | this

00:35:07.600 | beautiful

00:35:07.940 | system

00:35:08.360 | that

00:35:08.640 | we

00:35:09.080 | call

00:35:09.280 | the

00:35:09.420 | interoceptive

00:35:10.080 | system

00:35:10.480 | this

00:35:11.000 | sense

00:35:11.280 | of

00:35:11.440 | self

00:35:11.760 | thank

00:35:12.500 | you

00:35:12.620 | for

00:35:12.760 | your

00:35:12.900 | time

00:35:13.120 | and

00:35:13.240 | attention

00:35:13.580 | and

00:35:14.020 | thank

00:35:14.260 | you

00:35:14.380 | for

00:35:14.540 | your

00:35:14.680 | interest

00:35:14.980 | in

00:35:15.200 | science

00:35:15.620 | you

00:35:17.680 | you

00:35:18.180 | you

00:35:18.680 | you

00:35:19.180 | you

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

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