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 your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Episode show notes: https://go.hubermanlab.com/lBpKwX5 *Thank you to our sponsors* AGZ by AG1: ⁠https://drinkagz.com/huberman LMNT: ⁠https://drinklmnt.com/huberman David: ⁠https://davidprotein.com/huberman Eight Sleep: ⁠https://eightsleep.com/huberman Function: ⁠https://functionhealth.com/huberman *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Lymphatic System 00:04:11 Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer 00:11:03 Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog 00:14:52 Sponsor: LMNT & David Protein 00:17:28 Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement 00:26:24 Tools: Jumping (Rebounding), Treading Water, Swimming 00:27:41 Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing 00:32:05 Swimming & Lymphatic Flow; Tai Chi 00:34:00 Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha 00:37:28 Sponsor: AGZ by AG1 00:38:56 Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage 00:45:02 Immune Function of Lymphatic System, Sore Lymph Nodes 00:54:24 Cancer Treatment, Lymph Nodes & Lymphedema 00:57:02 Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots 01:00:09 Sponsors: Eight Sleep 01:01:43 Glymphatic System, Brain & Sleep 01:05:56 Sleep & Brain Waste Recycling; Discovery of the Glymphatic System 01:12:24 Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position 01:15:54 Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow 01:17:29 Puffy Face, Tool: Lymphatic & Facial Massage 01:21:23 Sponsor: Function 01:23:11 Tool: Hydration & Lymphatic Support 01:24:48 Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging 01:31:06 Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance 01:36:08 Key Takeaways 01:37:21 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer