In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems.

I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal.

Read the episode show notes at hubermanlab.com.

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Timestamps

(0:00 ) Immune System & Nervous System

(0:33 ) Immune System 101, Innate & Adaptive Immune Systems

(8:03 ) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods

(10:57 ) Sponsor: AG1

(12:04 ) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest

(16:43 ) Humoral Factors, Inflammatory Cytokines

(18:14 ) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet

(21:12 ) Sponsor: LMNT

(22:44 ) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation

(31:09 ) Positive Mindset & Immune Function, Dopamine

(34:03 ) Electroacupuncture, Fascia, Catecholamines & Inflammation

(36:22 ) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis

(38:34 ) Recap & Key Takeaways

Disclaimer & Disclosures

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