How to Enhance Your Gut Microbiome for Brain & Overall Health

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In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.




  • 00:00:00 Gut Microbiome
  • 00:03:02 AG1 (Athletic Greens), LMNT, InsideTracker
  • 00:06:55 Your Gut-Brain Axis
  • 00:09:44 Gut-Brain Anatomy
  • 00:15:32 Microbiota vs. Gut Microbiome
  • 00:20:01 Roles of Gut Microbiome
  • 00:23:03 Neuropod Cells: (Subconscious) Tasting with Your Stomach
  • 00:34:13 Ghrelin: Slow Modulation of Your Brain in Hunger
  • 00:38:02 Glucagon Like Peptide 1; GLP-1
  • 00:42:22 Tools: ‘Free Will’ & Food Cravings
  • 00:44:46 Mechanical Cues from Gut to Brain
  • 00:49:05 Dopamines, Vomiting
  • 00:52:06 Indirect Signals from Gut Microbiota
  • 00:59:30 Gut Microbiome “Critical Periods”
  • 01:03:08 How Gut Health Controls Overall Health
  • 01:12:25 What is a Healthy Gut Microbiome?
  • 01:15:00 Tools: Enhance Your Gut Microbiome
  • 01:23:49 Foods to Enhance Microbiota Diversity; Fermented Foods
  • 01:37:07 High-Fiber Diets & Inflammation
  • 01:40:58 Artificial & Non-Caloric Sweeteners
  • 01:44:27 Structure & Function of Gut-Brain Axis
  • 01:49:47 Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter