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Improve Your Lymphatic System for Overall Health & Appearance

Overview

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Highlights

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Chapters

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Improve Your Lymphatic System for Overall Health & Appearance

Huberman Lab

Oct 27
Huberman Lab

Huberman Lab

Oct 27
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support ...

Highlights

The lymphatic system is a vital yet underappreciated network that supports immune function, waste removal, and overall vitality. Unlike the circulatory system, it lacks a central pump, relying instead on movement, breathing, and other mechanical forces to maintain fluid flow and clear toxins from tissues. This episode dives into the science behind how this system operates and its profound impact on both physical health and appearance, from reducing facial puffiness to preventing brain fog and supporting long-term cognitive function.
04:13
Capillaries enable nutrient and oxygen transfer to cells through thin walls
11:11
Failure to clear lymph can cause brain fog, even after one bad night's sleep.
25:19
Much of the benefit of aerobic exercise for the heart comes from stimulating the growth and health of lymphatic vessels
26:25
Shaking and jumping move lymph fluid upward because lymphatic vessels are one-way.
30:39
Diaphragmatic breathing creates a pressure differential that encourages lymphatic drainage into the bloodstream
32:12
Manual lymphatic drainage is clinically effective for treating lymphedema.
34:20
Lymphatic massage uses light touch and should not involve direct node manipulation by untrained individuals.
41:42
Lymphatic fluid returns to the bloodstream via subclavian veins under the clavicles
50:34
Swollen lymph nodes may not indicate infection but warrant rest and hydration if accompanied by symptoms.
54:28
Manual lymphatic drainage is crucial for managing lymphedema in cancer patients.
57:04
Understanding the glymphatic system can reduce brain fog and improve cognition
1:04:37
The glymphatic system clears brain waste during deep sleep.
1:11:25
Non-observation does not imply non-existence of a biological system.
1:12:31
Sleeping on your side is best for glymphatic drainage and reducing brain fog
1:15:56
Sleep on your side and keep your head slightly elevated to improve brain waste clearance
1:17:32
Lymph patches use gentle pressure to drain facial lymph and reduce puffiness.
1:23:14
Most people should drink 16 - 32 ounces of water upon waking
1:27:31
Regular cardiovascular exercise induces cardiac lymphatic remodeling that mitigates inflammation in the aging heart
1:31:13
Long-wavelength light improves mitochondrial function in skin and lymphatic cells
1:36:08
The lymphatic system is crucial for waste removal and immune function but lacks a pump, requiring active support.

Chapters

Lymphatic System
00:00
Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer
04:11
Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog
11:03
Sponsor: LMNT & David Protein
14:52
Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement
17:28
Tools: Jumping (Rebounding), Treading Water, Swimming
26:24
Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing
27:41
Swimming & Lymphatic Flow; Tai Chi
32:05
Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha
34:00
Sponsor: AGZ by AG1
37:28
Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage
38:56
Immune Function of Lymphatic System, Sore Lymph Nodes
45:02
Cancer Treatment, Lymph Nodes & Lymphedema
54:24
Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots
57:02
Sponsors: Eight Sleep
1:00:09
Glymphatic System, Brain & Sleep
1:01:43
Sleep & Brain Waste Recycling; Discovery of the Glymphatic System
1:05:56
Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position
1:12:24
Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow
1:15:54
Puffy Face, Tool: Lymphatic & Facial Massage
1:17:29
Sponsor: Function
1:21:23
Tool: Hydration & Lymphatic Support
1:23:11
Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging
1:24:48
Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance
1:31:06
Key Takeaways
1:36:08
Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
1:37:21

Transcript

Andrew Huberman: Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, we are discussing th...