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Rapamycin extends mouse lifespan 9–14%
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Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
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Using Your Nervous System to Enhance Your Immune System — Whalespan

Content›Video›Using Your Nervous System to…

Using Your Nervous System to Enhance Your Immune System

Andrew Huberman2h 1m · 2021-11-01

Claims Made

173

Claims Supported

144

Support Rate

83%

Support rate

144 of 173 claims supported

144 supported29 partial / not

Claims from this content

152

✓Well SupportedInside Tracker's platform provides actionable protocols to adjust blood markers into ideal ranges for health.✓Well SupportedRegular blood work is essential for monitoring factors impacting immediate and long-term health.✓Well SupportedDeliberate cold exposure can increase the release of catecholamines such as dopamine, epinephrine, and norepinephrine, leading to improved mood for many hours afterward.✓Well SupportedInside Tracker's platform helps users understand blood test data and provides protocols to adjust numbers into ideal ranges.Well Supported

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AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

Thorne supplements are considered highly stringent regarding ingredient precision and quality.

✓Well SupportedAthletic Greens supports the gut microbiome, which is vital for the immune system, endocrine system, and gut-brain axis, influencing mood and neurotransmitter production.

✓Well SupportedVitamin D3 is critical for metabolism, hormone function, and brain function, and most individuals do not get enough even with ample sunlight.

✓Well SupportedThe absence of epinephrine during REM sleep allows for the processing of challenging experiences without fear and anxiety, which is important for emotional adjustment.

✕Not SupportedSupplements targeting the serotonergic system for sleep can lead to fragmented sleep and difficulty in later sleep phases.

✓Well SupportedAndrew Huberman takes Athletic Greens twice a day.

✓Well SupportedL-tyrosine taken at 500-1000mg can increase focus without causing jitteriness or overstimulation.

✓Well SupportedPerforming 25 repetitions of cyclic hyperventilation increases alertness and body warmth by raising epinephrine and adrenaline.

✓Well SupportedA single 15-minute Finnish sauna session at 96°F can increase white blood cell profiles and beneficially adjust cortisol levels for combating infection.

✓Well Supported150 to 200 minutes of Zone 2 cardio per week is a standard recommendation, and daily exercise is more powerful due to its non-negotiable nature.

✓Well SupportedLow-sugar fermented foods can improve gut microbiome health, reduce inflammation, and benefit brain and body health.

✓Well SupportedThe glymphatic system functions during sleep by using cerebrospinal fluid to clear toxic waste from the brain.

✓Well SupportedThe reduction in inflammation and increase in anti-inflammatory cytokines induced by a breathing protocol is mediated by the release of epinephrine.

◐Partially SupportedMucuna pruriens is nearly pure L-DOPA and can be taken as a supplement to increase dopamine levels, though it can cause side effects like crashing.

✓Well SupportedVitamin K2 is important for heart health and blood lipid function.

✓Well SupportedRest and sleep are essential for TBI recovery, allowing the glymphatic system to clear debris and repair neurons.

✓Well SupportedThe Reverie app offers self-hypnosis scripts for focus, sleep, and chronic pain.

✓Well SupportedWarm baths or hot showers can provide some sleep benefits and are worth testing for individuals who cannot access saunas.

✓Well SupportedFasting increases adrenaline levels, affecting inflammatory cytokines and the immune system.

✓Well SupportedElevating the feet by 5-15 degrees during sleep can increase glymphatic flow.

✓Well SupportedSickness behavior is a motivated state characterized by lethargy, reduced grooming, and loss of appetite.

✓Well SupportedNasal breathing, whenever possible day and night, is crucial for maintaining the health and resistance of respiratory pathways against viruses like colds and flus.

✓Well SupportedThe vagus nerve originates in the brainstem and innervates many organs, sending neural signals back to the brain.

✓Well SupportedSpirulina can reduce rhinitis in humans.

✓Well SupportedThe stress response system, including adrenaline and epinephrine release, can enhance the ability to combat infections and reduce inflammation in the short term.

✓Well SupportedThe adaptive immune system develops a memory of specific viral invaders and antibodies.

✓Well SupportedFever is an immune system mechanism that improves its function, not solely because pathogens die faster at higher temperatures.

◐Partially SupportedThe complement system marks infected cells and viruses with an 'eat me' signal, prompting immune cells to destroy them.

◐Partially SupportedDamaged cells release cytokines, such as interleukin-1, interleukin-6, and tumor necrosis factor-alpha, to alert the immune system.

◐Partially SupportedEating two to four servings per day of fermented foods reduces the activity of certain pro-inflammatory cytokines like IL-6 and IL-1.

✓Well SupportedBreathing techniques like cyclic hyperventilation followed by breath retention can increase epinephrine and norepinephrine.

◐Partially SupportedA specific breathing protocol involving repeated cycles of deep inhales and exhales followed by breath holds reduced symptoms when participants were injected with endotoxin.

◐Partially SupportedThe Wim Hof breathing pattern can counter endotoxin infection by increasing adrenaline and activating the spleen.

✓Well SupportedIgM antibodies are the first to appear after infection, indicating a recent infection, and typically tail off after two to three months.

◐Partially SupportedAvoiding touching the eyes after touching other surfaces or people is important because eyes are a primary entry point for bacteria and viruses.

◐Partially SupportedCyclic hyperventilation involves 20-30 deep inhales/exhales, followed by an exhale of all air and a breath hold for 15-60 seconds, repeated for 2-4 rounds.

✓Well SupportedFoundational health practices include good sleep, adequate sun exposure, and exercise.

◐Partially SupportedSpirulina can inhibit the formation or activity of histaminergic mast cells involved in inflammation and itching.

◐Partially SupportedCatecholamines act as a bridge between the nervous system and the immune system, signaling the need to counter problems.

◐Partially SupportedThe adaptive immune system creates antibodies that recognize specific invaders like bacteria, viruses, parasites, and physical intruders.

◐Partially Supported5-HTP may be a useful supplement to access specific sleep states that aid in repairing immune system-related inflammation during early infection or illness.

◐Partially SupportedIncreasing glymphatic system activity, potentially through elevated feet during sleep or naps, could lower iron levels and enhance the system.

✕Not SupportedAlkaline water has no demonstrated health benefits beyond placebo.

◐Partially SupportedSickness behavior involves multiple pathways that signal the body to avoid light, reduce activity, and increase temperature to combat infection.

◐Partially SupportedFlu-like symptoms after intense stress or exertion, when resting, can be an example of adrenaline activating the immune system to combat infection.

✓Well SupportedDepression is accompanied by significantly higher concentrations of pro-inflammatory cytokines TNF-alpha and Interleukin-6.

◐Partially SupportedActivation of the mesolimbic reward pathway can reduce inflammatory cytokines and increase anti-inflammatory cytokines.

◐Partially SupportedThe vagus nerve is a fast pathway for signaling infection from the body to the brain, specifically to the hypothalamus.

◐Partially SupportedSupplements can be beneficial for many people, but it is crucial to ensure high quality and specificity of ingredients from reputable brands.

◐Partially SupportedThe glymphatic system clears debris from the brain and is crucial for recovery from infection.

◐Partially SupportedStimulating fascia in a particular location can activate a pathway to the adrenal medulla, leading to the release of potent anti-inflammatory chemicals.

◐Partially SupportedSickness behavior is a motivated state designed to accomplish specific goals, involving a suppression of some activities and an enhancement of others.

◐Partially SupportedWhite blood cells, neutrophils, macrophages, and natural killer cells are types of immune cells involved in the innate immune system.

◐Partially SupportedHigh iron levels, insufficient glymphatic system activity, sickness behavior, and inflammation may contribute to neuronal damage associated with aging.

◐Partially SupportedThe skin serves as the primary physical barrier of the immune system.

✕Not SupportedPracticing breathwork should always be done under supervision and never alone in water or while driving due to the risk of passing out.

◐Partially SupportedLoss of appetite during sickness behavior may discourage vomiting and diarrhea.

◐Partially SupportedCold-heat contrast therapy, combining cold water exposure and sauna use, can augment neurotransmitter levels.

◐Partially SupportedVoluntary activation of the sympathetic nervous system can attenuate the negative effects of endotoxin exposure.

✕Not SupportedUsing a sauna while running a fever can dangerously elevate body temperature and potentially kill neurons.

✓Well SupportedHeating the body, such as through a hot shower or sauna, can help combat infection.

✓Well SupportedCyclic hyperventilation causes blood oxygenation to drop and blood pH to increase, making the body more alkaline.

◐Partially SupportedStimulation of specific sites on the body via electroacupuncture can reduce inflammation by activating the vagal adrenal reflex.

◐Partially SupportedOver-the-counter medications like Sudafed can reduce congestion by causing epinephrine release, which dilates bronchioles and nasal passages.

◐Partially SupportedOpenings to the body, such as the eyes, ears, nostrils, and mouth, are primary sites for potential infection.

◐Partially SupportedThe immune system has three main layers of defense: physical barriers, the innate immune system, and the adaptive immune system.

◐Partially SupportedA healthy microbiome is crucial for maintaining the mucus lining, which acts as a barrier against pathogens and facilitates nutrient absorption.

◐Partially SupportedThe digestive tract is lined with mucus that acts as a filter and trap for bacteria and viruses and has mechanisms to scrub or kill them.

◐Partially SupportedThe ideal Wim Hof breathing protocol involves three rounds of 25-30 breaths with breath holds in between.

◐Partially SupportedThe nervous system can be leveraged to enhance immune system function.

◐Partially SupportedEating causes an increase in body temperature via the thermogenic effect of food.

◐Partially SupportedProtocols can help avoid or shorten illnesses, injuries, or inflammation.

◐Partially SupportedThe dopamine system, when activated, can accelerate healing and recovery from injury.

◐Partially Supported5-HTP offers a milder approach to increasing serotonin synthesis or release compared to SSRIs like Prozac and Zoloft.

◐Partially SupportedReduced appetite for protein-rich foods when sick may be a subconscious attempt to reduce iron intake, as bacteria thrive on high iron.

◐Partially SupportedBreathwork protocols can be performed anywhere, anytime, and are effective for impacting immune pathways.

◐Partially SupportedBreathwork and respiration exercises can be used to mitigate incoming infections.

◐Partially SupportedNasal breathing enhances the nasal microbiome's ability to filter airborne pathogens.

◐Partially SupportedUnderstanding the mechanisms of practices like acupuncture and respiration validates them as legitimate.

◐Partially SupportedThe innate immune system is a rapid defense mechanism that responds to unrecognized invaders like bacteria, viruses, or parasites.

◐Partially SupportedThe skin, mucus lining, and innate immune system provide a two-layered defense against invaders.

◐Partially SupportedHematopoietic stem cells give rise to red and white blood cells.

◐Partially SupportedSickness behavior involves a slowing of usual activity levels, making tasks feel difficult or overwhelming.

◐Partially SupportedA hot sauna followed by a cool-off period and then returning to heat can be beneficial for maximizing sauna effects.

◐Partially SupportedStimulation of the dopamine pathway, potentially through thinking about a positive future, can reduce tumor size, accelerate wound healing, and improve recovery from illness.

◐Partially SupportedPsychogenic stress can activate a corticolimbic hypothalamic pathway that can induce fever and illness-like symptoms.

◐Partially SupportedCrusty material in the corners of the eyes upon waking consists of dead bacteria combatted during the night.

◐Partially SupportedIncreasing serotonin can be a treatment for major depression.

◐Partially SupportedAugmenting the dopamine system may increase the rate of healing.

◐Partially SupportedIngesting 5-HTP may augment heightened serotonin levels associated with sickness behavior sleep, but should not be taken regularly unless prescribed for conditions like depression.

◐Partially SupportedIncreasing neurotransmitter levels can be achieved through supplementation, cold water exposure, or specific breathing techniques.

◐Partially SupportedBreathing through the nose can improve sinus plasticity and help dilate sinuses.

◐Partially SupportedAvoiding touching the eyes after touching other people or surfaces is important because eyes are a primary entry point for bacteria and viruses.

◐Partially SupportedThe glymphatic system is active during deep relaxation states, including those achieved through self-hypnosis.

◐Partially SupportedThe sympathetic nervous system is associated with epinephrine release and is the 'fight or flight' system active when awake.

◐Partially SupportedSupplementing with 5-HTP or consuming tryptophan-rich foods may enhance serotonin availability for improved sleep.

◐Partially SupportedSleep associated with infection may involve elevated serotonin levels in the brain, potentially enhancing immune system function to combat infection.

◐Partially SupportedInflammatory cytokines entering the brain can cause temporary cognitive and memory impairments.

◐Partially SupportedThe nervous system acts as a communication highway between body tissues, activating the immune system and releasing molecules that reduce inflammation and promote healing.

◐Partially SupportedRespiration, heat, cold, or electroacupuncture protocols can contribute to health and medicine.

◐Partially SupportedMucus membranes and tears are a defense mechanism that combats bacteria.

◐Partially SupportedDeeply exhaling blows off carbon dioxide, delaying the impulse to breathe.

◐Partially SupportedHigh levels of stress over extended periods negatively impact neurodegeneration, performance, and contribute to psychiatric disorders.

◐Partially SupportedThe innate immune system's rapid response to infection involves increasing inflammation and can cause initial symptoms like headache and nausea.

◐Partially SupportedPractices like breathing and electroacupuncture can impact IL-6 and IL-8 pathways by reducing them, and increase IL-10.

◐Partially SupportedPsychogenic stress can induce fever.

◐Partially SupportedInterleukin-10 (IL-10) is an anti-inflammatory cytokine.

◐Partially SupportedGood nutrition, particularly avoiding processed foods, is important for health.

◐Partially SupportedAugmenting the serotonin system through tryptophan or 5-HTP supplementation is being investigated for its potential to increase glymphatic circulation, leading to faster recovery and potentially boosting immune system activity.

◐Partially SupportedSocial connection, hydration, and foundational mental and physical health practices are important.

✕Not SupportedHigh iron levels in the blood over 45 milligrams per day can be toxic.

◐Partially SupportedElevated levels of cytokines like interleukin-1, interleukin-6, and tumor necrosis factor alpha in the blood indicate cellular distress and signal for immune cells to be called in.

◐Partially SupportedThe slow pathway of sickness signaling is mediated by humoral factors in the blood, such as IL-6, IL-1, and tumor necrosis factor, which increase over hours or days of infection.

◐Partially SupportedThe chemistry of mucus is important for regulating what enters the body and allowing nutrient extraction.

◐Partially SupportedEnhancing the proliferation of good gut microbiota maintains a healthy defense for the mucus tract.

◐Partially SupportedPhotophobia and headache during illness are mediated by a pathway from the eye to the anterior nucleus of the thalamus, then to the meninges, which is triggered by normally tolerable light.

◐Partially SupportedCyclic hyperventilation and breath retention can activate the sympathetic nervous system and enhance immune pathways.

✕Not SupportedSpirulina can be dangerous for individuals with PKU due to its phenylalanine content.

◐Partially SupportedThe immune system can rapidly eliminate an infection upon re-exposure by leveraging immunological memory, bypassing initial innate and adaptive response stages.

◐Partially SupportedThe sickness behavior pathway is triggered by signals from the body to the brain to promote rest and recovery.

◐Partially SupportedSpirulina, a type of algae, is being studied for its potential health benefits.

◐Partially SupportedE. coli endotoxin injection in human subjects causes symptoms including nausea, fever, vomiting, and diarrhea.

◐Partially SupportedA reduction in pro-inflammatory cytokines is observed with a healthy gut microbiome.

◐Partially SupportedRepeated pulses of heat and cool-down periods can stimulate the system to send repeated pulses of cortisol-lowering and white cell-stimulating signals.

◐Partially SupportedVoluntary activation of the sympathetic nervous system can attenuate the innate immune response.

◐Partially SupportedTo bolster the immune system, avoid wiping eyes, maintain hand hygiene, breathe nasally, and consume two to four servings daily of quality, low-sugar fermented foods.

◐Partially SupportedThe Kox and Pickkers study breathing protocol involves 20-30 deep inhales/exhales through the mouth, followed by a breath hold with lungs empty for 15-60 seconds, repeated multiple times.

◐Partially SupportedConsistent, high-quality sleep timed correctly is foundational for mental and physical health.

◐Partially SupportedThis breathing protocol increases epinephrine and norepinephrine concentrations, while dopamine levels may decrease.

◐Partially SupportedInterleukins are signaling molecules secreted by cells to recruit immune cells.

◐Partially SupportedActivation of the dopamine and norepinephrine reward pathways can lead to significant reductions in tumor size.

◐Partially SupportedAndrew Huberman uses cyclic hyperventilation breathing for over four years at the first sign of illness or when feeling run down.

◐Partially SupportedA healthy gut microbiome is essential for metabolic, endocrine, and immune functions.

◐Partially SupportedAcupuncture can reduce inflammation by stimulating sites that liberate cells and molecules enhancing immune function.

◐Partially SupportedThe adaptive immune system creates an imprint of an invader's shape to generate specific antibodies for future recognition and immunity.

◐Partially SupportedEnhancing the proliferation of good gut microbiota is a main way to maintain a healthy defense line for the mucus tract.

◐Partially SupportedSignals from the body to the hypothalamus can promote the desire to sleep during the daytime, contributing to sickness behavior.

◐Partially SupportedGetting extra sleep when sick is beneficial because slowing blood circulation allows the lymphatic system to increase its activity.

◐Partially SupportedSleep states associated with illness are for repairing immune system-related inflammation.

✕Not SupportedTaking drugs to lower a fever, unless it is reaching dangerous levels, can limit the body's response to kill off an invader.

◐Partially SupportedMorning and evening sunlight exposure, while avoiding bright light at night, is crucial for coordinating cellular activities and maintaining regular biological rhythms.

◐Partially SupportedThe microbiome exists in multiple locations beyond the gut, including the eyes, mouth, nasal passages, digestive tract, urethra, and vagina.

◐Partially SupportedSpirulina inhibits mast cells, particularly histaminergic mast cells, which may explain its benefits for allergies.

✕Not SupportedDecongestants like Sudafed can cause dehydration, interfere with REM sleep due to elevated epinephrine, and lead to lightheadedness or jitteriness.

◐Partially SupportedA shift in pH from cyclic hyperventilation may reduce inflammatory cytokines and increase anti-inflammatory cytokines.

◐Partially SupportedElevated levels of inflammatory cytokines in sickness and depression suggest a link between inflammation and depression.

◐Partially SupportedSickness behavior, characterized by avoidance of light, reduced activity, and increased body heat, is a physiological response mediated by the body and mind to signal illness.

◐Partially SupportedThe innate immune system is the first line of defense against infection, involving rapid inflammation and symptoms like headache or nausea.