Huberman Lab

Timestamps

(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure

(00:03:12) Sponsors: AG1, LMNT

(00:09:42) Stress Response Pathways, Hormesis

(00:16:38) Plants, Polyphenols, Sulforaphane

(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed

(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response

(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)

(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges

(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2

(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation

(00:48:40) EPA Omega-3s & Depression

(00:52:02) Krill Oil vs. Fish Oil Supplements?

(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy

(00:59:24) Tool 4: Food Sources of EPA Omega-3s

(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing

(01:10:22) Benefits of Omega-3s

(01:14:40) Tool 5: Food Sources of DHA Omega-3s

(01:17:07) Vitamin D & Sun Skin Exposure

(01:22:18) Role of Vitamin D, Gene Regulation

(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation

(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D

(01:34:23) Vitamin D & Longevity

(01:36:46) Sun Exposure & Sunscreen

(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate

(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle

(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna

(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood

(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory

(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk

(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)

(02:31:29) Insulin signaling, FOXO3 & Longevity

(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility

(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin

(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals

(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter

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The Science & Health Benefits of Deliberate Heat Exposure Apr 25, 2022

Show notes

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Heat & Health

(00:03:37) Momentous Supplements

(00:05:09) Sponsors: AG1, LMNT

(00:09:31) Body Shell Temperature vs. Body Core Temperature

(00:13:28) Thermal Regulation, Hyperthermia

(00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA)

(00:26:30) Protocols & Benefits of Deliberate Heat Exposure

(00:33:37) Tools & Conditions for Deliberate Heat Exposure

(00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health

(00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation

(00:47:56) Longevity & Heat Exposure, FOXO3

(00:52:30) Deliberate Cold & Heat Exposure & Metabolism

(00:54:48) Deliberate Heat Exposure & Growth Hormone

(01:04:32) Parameters for Heat & Cold Exposure

(01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure

(01:12:00) Heat Exposure & Growth Hormone

(01:16:20) Tool: Hydration & Sauna

(01:17:10) Heat, Endorphins & Dynorphins, Mood

(01:28:44) Tool: Glabrous Skin To Heat or Cool

(01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism

(01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure

(01:49:11) Benefits of Heat Exposure

(01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

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Using Light (Sunlight, Blue Light & Red Light) to Optimize Health Apr 18, 2022

Show notes

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Using Light to Improve Health

(00:04:49) Sponsors: AG1, LMNT

(00:09:56) Physics of Light, Electromagnetic Energy

(00:12:23) Wavelengths of Light

(00:15:38) How Light Penetrates Tissues

(00:20:13) Light & the Body: Direct & Indirect Signals

(00:28:35) Light, Seasonality & Melatonin

(00:33:40) Melatonin: Regulatory & Protective Effects

(00:38:49) Tools: Optimizing Melatonin Levels

(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen

(00:58:09) Seasonality, Romantic Passion & Testosterone

(01:02:13) Tool: Skin Sun Exposure & Testosterone

(01:06:13) Light & Improved Pain Tolerance

(01:11:55) Protocol: Sun Exposure & Chronic Pain

(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)

(01:19:44) Light & Enhanced Immune Function

(01:23:30) Tool: Light During Winter Months

(01:26:18) Light Therapies: Local vs. Systemic Exposure

(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light

(01:32:44) Light Conditions & Sleep Optimization

(01:39:00) Infrared Light, Skin & Wound Healing

(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)

(01:49:20) Infrared Light & Age-Related Vision Loss

(01:59:36) Tools: Infrared Panels, Morning Exposure

(02:05:22) Infrared Light at Night, Shift Work

(02:08:35) Light Flicker Phototherapy & Neuroprotection

(02:19:07) Phototherapies for Health

(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

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How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett Apr 11, 2022

Show notes

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization

(00:03:28) Sponsors: AG1, LMNT

(00:08:24) Preventative Medicine & Hormone Health

(00:14:17) The Six Pillars of Hormone Health Optimization

(00:17:14) Diet for Hormone Health, Blood Testing

(00:20:21) Exercise for Hormone Health

(00:21:06) Caloric Restriction, Obesity & Testosterone

(00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1

(00:29:08) Sleep Quality & Hormones

(00:35:03) Testosterone in Women

(00:38:55) Dihydrotestosterone (DHT), Hair Loss

(00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine

(00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto

(00:52:30) Hair loss, DHT, Creatine Monohydrate

(00:55:07) Hair Regrowth, Male Pattern Baldness

(00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM

(01:04:00) Oral Contraception, Perceived Attractiveness, Fertility

(01:10:31) Testosterone & Marijuana or Alcohol

(01:14:27) Sleep Supplement Frequency

(01:15:34) Testosterone Supplementation & Prostate Cancer

(01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein

(01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil

(01:30:54) Testosterone Replacement Therapy (TRT)

(01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM

(01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats

(01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone

(01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels

(01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency

(01:56:44) Boron, Sex Hormone Binding Globulin (SHBG)

(01:58:13) Human Chorionic Gonadotropin (hCG), Fertility

(02:04:18) Prolactin & Dopamine, Pituitary Damage

(02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P)

(02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)

(02:18:19) Blood Test Frequency

(02:19:41) Long-Term Relationships & Effects on Hormones

(02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships

(02:29:05) Cold & Hot Exposure, Hormones & Fertility

(02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin

(02:37:24) Growth Hormone-Releasing Peptides (GHRPs)

(02:39:38) BPC-157 & Injury, Dosing Frequency

(02:45:23) Uses for Melanotan

(02:48:21) Spiritual Health Impact on Mental & Physical Health

(02:54:18) Caffeine & Hormones

(02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

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Using Deliberate Cold Exposure for Health and Performance Apr 04, 2022

Show notes

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Deliberate Cold Exposure, Health Warning

(00:04:23) Tool: Moderate Exercise & Cognitive Work

(00:11:04) Sponsors: AG1, LMNT

(00:15:37) Circadian Rhythm & Body Temperature

(00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin

(00:25:26) Mental Effects of Cold Exposure

(00:29:02) Physical Effects of Cold Exposure

(00:30:11) How Cold Should the Temperature Be?

(00:34:53) Cold Showers vs. Cold Water Immersion

(00:38:27) Protocols for Cold Exposure

(00:50:57) Optimal Mindset(s) During Cold Exposure

(00:55:26) Tool: Using Movement During Cold Exposure

(00:57:51) Optimal Frequency of Cold Exposure

(01:00:22) Cold Exposure for Dopamine, Mood & Focus

(01:12:55) Cold Exposure & Metabolism, Brown Fat

(01:25:55) Tool: Caffeine, Dopamine & Cold Exposure

(01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering

(01:34:15) Norepinephrine & Fat Cells

(01:36:22) Cold, Physical Performance, Inflammation

(01:47:36) Hyperthermia & Glabrous Skin Cooling

(01:53:27) Tool: Palmar Cooling & Endurance

(02:03:18) Cold Exposure to Groin, Increasing Testosterone

(02:07:50) Tool: Optimal Timing for Daily Cold Exposure

(02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

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How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin Mar 28, 2022

Show notes

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Andy Galpin, Strength & Endurance Training

(00:03:23) Sponsors: AG1, LMNT

(00:08:20) Adaptations of Exercise, Progressive Overload

(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness

(00:27:30) Modifiable Variables of Strength Training, Supersets

(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy

(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction

(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept

(01:10:48) Mind-Muscle Connection

(01:16:16) Mental Awareness

(01:27:57) Breathing Tools for Resistance Training & Post-Training

(01:37:25) Endurance Training & Combining with Strength

(01:51:20) Tools: Protocols for Endurance Training

(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle

(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting

(02:35:57) Cold Exposure & Training

(02:43:15) Heat Exposure & Training

(02:53:47) Recovery

(03:04:02) Tool: Sodium Bicarbonate

(03:17:26) Tool: Creatine Monohydrate

(03:20:08) Absolute Rest

(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

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Controlling Sugar Cravings & Metabolism with Science-Based Tools Mar 21, 2022

Show notes

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Sugar & Physiology

(00:02:41) Sponsors: AG1, LMNT

(00:07:40) Sugar & the Brain

(00:10:06) Appetite & Hormones: Ghrelin & Insulin

(00:14:17) Glucose & Brain Function

(00:24:19) Glucose & Physical Activity

(00:26:16) Fructose vs. Glucose

(00:32:41) When to Eat High-Sugar Foods?

(00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings

(00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy

(00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food

(00:58:03) Glucose Metabolism in the Brain

(01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings

(01:12:08) Sugary Drinks, Highly Refined Sugars

(01:14:33) Artificial Sweeteners

(01:22:36) ADHD, Omega-3s

(01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine

(01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice

(01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon

(01:45:10) Berberine, Sustained Low Blood Glucose Levels

(01:51:24) Tool: Sleep & Sugar Cravings

(01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter

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Using Salt to Optimize Mental & Physical Performance Mar 14, 2022

Show notes

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Role of Salt

(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings

(00:10:36) Sponsors: AG1, Thesis

(00:15:06) Salt Regulation

(00:17:13) How the Brain Senses Salt

(00:24:15) Salt & Thirst

(00:29:27) Blood Pressure & Thirst

(00:33:47) Kidneys & Urine Regulation

(00:39:08) Vasopressin: Roles in Libido & Urination

(00:45:46) How Much Salt Do You Need?

(00:56:45) Should You Increase Your Salt Intake?

(01:02:19) Tools: Determining Your Individual Salt Intake

(01:14:02) Iodine, Sea Salt

(01:17:13) Salt: Roles in Stress & Anxiety

(01:24:20) Other Electrolytes: Magnesium & Potassium

(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine

(01:32:28) General Recommendations for Salt Intake

(01:36:34) Perception of Salt & Sugar Taste, Processed Foods

(01:47:13) Role of Sodium in Neuronal Function, Action Potentials

(01:53:13) Dehydration

(01:55:36) What Salt Intake is Best for You?

(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

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How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg Mar 07, 2022

Show notes

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

Timestamps

(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome

(00:03:11) Sponsors: AG1, LMNT

(00:08:30) What is the Gut Microbiome?

(00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability

(00:16:00) Breast Feeding, C-Sections & Pets

(00:21:56) The Human Microbiome Project at Stanford

(00:26:30) Traditional vs. Industrialized Populations

(00:28:58) Resilience of the Microbiome

(00:35:10) Regional Differences Along Your GI Tract

(00:42:04) Fasting, Cleanses & Gut Health

(00:51:19) Dietary Differences

(01:01:24) Simple vs. Complex Carbohydrates, Processed Foods

(01:07:03) Artificial & Plant-based Sweeteners

(01:12:44) Cleanses: Useful? Harmful?

(01:14:50) Your Microbiome & Your Immune System

(01:20:17) Dietary Fiber & Fermented Foods

(01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation

(01:41:33) Ripple Effects of a Healthy Diet

(01:45:00) Does a High-Fiber Diet Make Inflammation Worse?

(01:47:22) Over Sterilized Environments

(01:50:15) The Gut Microbiome’s Effect on Physiology

(01:56:45) Gut-Brain Connection

(01:59:30) Probiotics: Benefits & Risks

(02:04:20) Prebiotics: Essential?

(02:07:00) Tools for Enhancing Your Gut Microbiota

(02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter