The Effects of Microplastics on Your Health & How to Reduce Them

Microplastics (0s)

• Microplastics are an extremely interesting and important topic that everyone should know about, as they are indeed everywhere, including in the air, beverages, and lining the inside of food and drink containers (17s).
• Microplastics consist of particles of different sizes and have been shown to be detrimental to health in animal data and some human data, although there is currently no causal data linking microplastics to specific human diseases (42s).
• Despite the lack of causal data, there is a lot of correlative data showing the potential negative impact of microplastics on health, which will be reviewed and discussed (1m2s).
• Microplastics are present in essentially every organ and tissue of the human body, and people are constantly being bombarded with them, highlighting the need to limit exposure and facilitate removal from the body (1m17s).
• The goal is to inform and educate about microplastics, their existence, and their impact, rather than to cause alarm or panic, and to provide agency and understanding of how to limit bioaccumulation in organs and tissues (1m59s).
• Certain populations, such as pregnant people and young children, should strive to limit their exposure to microplastics due to potential health risks (2m22s).
• By understanding what microplastics are, their impact, and ways to limit their negative effects, individuals can take action to protect their brain and bodily health (2m43s).
• Andrew Huberman, a professor of neurobiology and Ophthalmology at Stanford School of Medicine, emphasizes the importance of framing the topic of microplastics accurately and taking agency to limit exposure (10s).

Sponsors: LMNT & BetterHelp (2m46s)

• The podcast is separate from the host's teaching and research roles at Stanford, and is part of an effort to bring zero-cost science information to the general public (2m47s).
• The podcast's first sponsor is LMNT, an electrolyte drink that contains sodium, magnesium, and potassium in the correct ratios, but no sugar (3m2s).
• Even slight dehydration can diminish cognitive and physical performance, and adequate electrolytes are necessary for proper brain and bodily function (3m21s).
• The host uses LMNT by dissolving one packet in 16-32 ounces of water in the morning and during physical exercise, especially on hot days (3m41s).
• LMNT comes in various flavors, including watermelon, raspberry, and citrus, and a free sample pack can be claimed with the purchase of any LMNT drink mix at drinklmnt.com/huberman (3m58s).
• The podcast's second sponsor is BetterHelp, which offers professional therapy with a licensed therapist entirely online (4m23s).
• The host has been doing weekly therapy for over 30 years and considers it an important component of overall health, comparable to regular exercise (4m32s).
• Great therapy provides a good rapport with a trusted person, emotional support and guidance, and expert insights that can improve emotional, relationship, and professional life (4m53s).
• BetterHelp makes it easy to find an expert therapist and provides the benefits of great therapy, and a 10% discount can be claimed at betterhelp.com/huberman (5m23s).

Microplastics & Nanoplastics; Ingestion (5m40s)

• Microplastics are tiny bits of plastic that range in size from one micron (1/1,000th of a millimeter) to 5 millimeters in diameter, while nanoplastics are smaller than one micron in diameter (5m42s).
• Microplastics and nanoplastics are found in various environments, including the air, ocean, food, and packaged products, and can be ingested through fluids and food (6m15s).
• The presence of microplastics and nanoplastics in the environment and human body has raised concerns about their potential impact on cellular health, organ health, and the risk of certain diseases (6m40s).
• While the human body is capable of dealing with foreign invaders, microplastics and nanoplastics have been shown to lodge within specific tissues and remain there for extended periods (7m2s).
• The exact impact of microplastics and nanoplastics on human health is still unclear, with conflicting data and analyses, and more research is needed to determine the level of risk (7m37s).
• A recent study claimed that humans ingest up to a credit card's worth of microplastics and nanoplastics every week, but a subsequent analysis disputed this finding, suggesting that the original estimate was vastly overstated by a millionfold (7m55s).
• Microplastics and nanoplastics are ubiquitous and can be found in various sources, including the environment, food, water, and human tissues, making them a significant area of research (8m58s).
• The widespread presence of microplastics and nanoplastics highlights the need for further study and analysis to understand their impact on human health and the environment (9m30s).

Microplastics in Human Tissues; Pregnancy, Young Kids, BPA (9m38s)

• Recent studies have found microplastics and nanoplastics in human tissues, including the brain, with approximately 0.5% of the brain's total weight consisting of microplastics, equivalent to about a teaspoon of salt or sugar (9m38s).
• The presence of microplastics and nanoplastics in the brain is concerning due to the precise function of neurons in the nervous system, and it is possible that they could impact the function of the nervous system, particularly in areas such as reward, motivation, and movement (10m9s).
• Microplastics and nanoplastics have been found in other tissues with a blood-organ barrier, similar to the blood-brain barrier that encapsulates the brain (12m20s).
• The blood-brain barrier is designed to prevent molecules that might be dangerous to the brain from entering, and it is one of the reasons why the brain tissue is relatively stable throughout a person's lifespan (13m1s).
• Some arguments have been made that microplastics and nanoplastics may correlate with conditions such as autism and attention deficit hyperactivity disorder, although the data is not yet strong enough to support these claims (11m12s).
• Research in animal models has found some interesting data on the potential impact of microplastics and nanoplastics on the nervous system, although more research is needed to establish a direct causal relationship in humans (12m10s).
• The brain's neurons are relatively stable throughout a person's lifespan, with most brain tissue being present at birth and remaining until death, although some areas such as the olfactory bulb and the dentate gyrus of the hippocampus can produce new neurons (12m30s).
• The presence of microplastics and nanoplastics in postmortem brain tissue is concerning, and further research is needed to understand the potential impact on the nervous system (11m31s).
• Microplastics and nanoplastics can cross the blood-brain barrier (BBB), allowing them to enter the brain from the bloodstream (13m7s).
• The brain has a robust barrier to protect it from contaminants, and similar barriers exist in other tissues, such as the blood-testicular barrier in males and the blood-follicular barrier in females (13m18s).
• The blood-testicular barrier is in place to protect the DNA in the testicles, where germ cells are produced, from contamination and potential mutation (13m50s).
• Research has shown that microplastics and nanoplastics can cross the blood-testicular barrier and have been found in every human testicle analyzed from postmortem tissue (14m15s).
• Similarly, microplastics and nanoplastics can cross the blood-follicular barrier in females, where eggs are produced (14m31s).
• The widespread presence of microplastics and nanoplastics in the environment, which began to increase significantly in the 1950s, makes it unsurprising that they can be found in the human body (14m50s).
• The durability and non-biodegradable nature of plastics, such as polyethylene and polyurethane, contribute to their persistence in the environment and the body (15m33s).
• The body has detoxification systems to remove contaminants, but these systems are not effective in removing all microplastics and nanoplastics from the brain, testicles, and follicles (16m15s).
• Microplastics and nanoplastics have been found in all tissues of the body, including the upper and lower lungs, bloodstream, human placenta, and meconium, which is the first stool of a baby, indicating that they are being deposited and absorbed by the body (16m29s).
• The presence of microplastics and nanoplastics in the meconium of newborns suggests that these particles are being transferred from the mother to the fetus during pregnancy (16m51s).
• Bisphenol A (BPA), a component of microplastics, is a known endocrine disruptor that can interfere with estrogen-like pathways in the body (17m43s).
• Due to concerns over BPA exposure, the FDA in the United States and some European countries have banned the use of BPA in sippy cups and food containers for young children (17m56s).
• Despite these measures, fetuses are still being exposed to microplastics and nanoplastics, highlighting the need for individuals, especially pregnant women and young children, to limit their exposure to these particles (18m37s).
• Microplastics and nanoplastics have been found in various tissues, including the brain, testes, follicles, liver, and lungs, raising concerns about their potential detrimental effects on human health (19m0s).
• The origin of microplastics and nanoplastics and ways to control and limit exposure to them will be discussed, with a focus on measures that individuals can take to reduce their exposure (19m19s).

Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles (19m21s)

• Microplastics and nanoplastics are present in various sources, including plastic bags, storage containers, bottle caps, rope, gear, strapping, utensils, cups, floats, coolers, containers, fishing nets, textiles, latex paint, coatings, medical devices, automotive parts, tires, and more, making them nearly ubiquitous (19m45s).
• The widespread presence of microplastics and nanoplastics means that people are constantly exposed to them, and it's challenging to completely avoid them, especially when breathing, walking near roads, or being in environments where they are present (20m41s).
• To minimize the long-term accumulation of microplastics and nanoplastics in the body, it's essential to limit their introduction into the system, although it's not possible to completely eliminate exposure (20m34s).
• One way to reduce exposure is to limit consumption of water from plastic bottles, as bottled water contains a significant amount of microplastics and nanoplastics, with an estimated 240,000 particles per liter, according to a 2024 study published in the Proceedings of the National Academy of Sciences (22m43s).
• The amount of microplastics and nanoplastics in bottled water is much higher than initially thought, with previous studies underestimating the number of particles present (22m29s).
• Avoiding drinking water from plastic bottles, especially those that have been heated up, is a simple way to limit exposure to microplastics and nanoplastics (22m59s).
• Microplastics and nanoplastics can be found in plastic water bottles, and their presence is not solely dependent on heating the bottles, as they may have been exposed to heat during transportation or storage (23m5s).
• While occasional consumption of water from plastic bottles is unlikely to cause harm, it is recommended to avoid them due to the high presence of microplastics and nanoplastics, which can be avoided through alternative choices (23m21s).
• Reusable options such as stainless steel bottles, ceramic mugs, glass, or other non-plastic vessels are recommended for drinking water (23m51s).
• Tap water also contains microplastics and nanoplastics, with varying levels depending on location, but reverse osmosis filters can effectively remove them (24m7s).
• Reverse osmosis filters can be expensive, ranging from $300 to $600 for a home unit, but they can also remineralize the water, making it a worthwhile investment for those concerned about microplastic consumption (24m35s).
• The cost of a reverse osmosis filter can be offset by the money saved from not purchasing bottled water, especially if one is diligent about filling reusable containers with filtered water (25m31s).
• While it is not necessary to completely avoid drinking water from plastic bottles, being mindful of microplastic consumption and making alternative choices when possible can be beneficial for one's health (25m48s).
• Limiting exposure to nanoplastics can be achieved by reducing consumption of water from plastic bottles, as microplastics and nanoplastics are also present in tap water. (26m17s)
• To remove microplastics and nanoplastics from tap water, installing a reverse osmosis filtration system at home may be a good option for those who are concerned about their presence. (26m44s)
• Installing a reverse osmosis filtration system can be cost-effective in the long run, especially when compared to buying disposable bottles of water. (26m52s)

Tool: Sea Salt (26m57s)

• Microplastics and nanoplastics can enter the human system through various means, with one major source being sea salt, which is contaminated due to the large amount of plastic in the ocean (27m18s).
• A book titled "A Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies" by Matt Simon highlights the widespread presence of microplastics in the environment, including in the ocean, where sea salt is sourced (27m46s).
• To minimize exposure to microplastics and nanoplastics, it is recommended to avoid using sea salt and instead opt for salt from non-marine sources, such as pink Himalayan salt (28m31s).
• Pink Himalayan salt is considered a good alternative as it is not terribly expensive, tastes great, and looks nice, making it a low-cost and easy shift to make (29m2s).
• Using salt from non-marine sources can help lower exposure to microplastics and nanoplastics, and it is essential to consume salt in moderation as part of a balanced diet (28m7s).
• Microscopic images of sea salt have revealed the presence of small plastic particles, which can be a motivating factor to switch to alternative salt sources (28m54s).

Sponsor: AG1 (29m10s)

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Tool: Canned Soup; BPA, BPS, Phthalates (30m40s)

• Canned soup is a significant source of microplastics, specifically due to the lining of the cans, which contains bisphenol A (BPA), a known endocrine disruptor that mimics estrogen and can activate or block estrogenic pathways, potentially causing hormone issues (30m48s).
• A study found that consuming one serving of canned soup daily for five days resulted in a more than 1,000-fold increase in urinary BPA, emphasizing the need to limit or avoid canned soup consumption (32m10s).
• BPA can bind to androgen receptors, potentially causing issues, and is not a desirable substance for human consumption (31m24s).
• The reason for the presence of BPA in canned soup is that soup tends to be fatty and acidic, and the lining helps maintain flavor and freshness (31m39s).
• Some canned products may claim to be BPA-free but may contain other endocrine disruptors, such as BPS (bisphenol S), and the amount of microplastics and nanoplastics in these soups is still unknown (33m3s).
• BPS is another endocrine disruptor that may be present in canned soup, even if the label claims the product is BPA-free (34m1s).
• Phthalates, which make plastic and other containers more durable and flexible, are also known endocrine disruptors and have been discussed by experts like Dr. Shaina Swan (34m16s).
• A suggested solution is for food manufacturing companies to include more thorough descriptions on their labeling of what is and is not contained in their products, including information on BPA, BPS, and phthalates (33m47s).
• A possible compromise for consuming canned soup is to choose products that have a thorough description of their contents and are free from BPA, BPS, and phthalates (34m40s).

Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids (34m55s)

• It is recommended to avoid microwaving plastic containers, even if they are labeled as "microwave safe," as this does not guarantee that microplastics, nanoplastics, BPA, BPS, and phthalates will not be released into the food (34m55s).
• Paper cups, especially those used for hot liquids, can be a source of BPA, BPS, microplastics, and nanoplastics due to the lining of the cup, which is often made with these materials (35m22s).
• When hot liquid is poured into a paper cup, the BPA, BPS, microplastics, and nanoplastics can leach out of the cup lining and into the liquid (35m56s).
• To minimize exposure to these chemicals, it is suggested to use ceramic or stainless steel mugs instead of paper cups, especially for hot liquids (36m19s).
• Bringing a reusable mug can also help reduce waste and may even result in discounts at some coffee shops (36m35s).
• It is also recommended to avoid drinking through plastic lids, as they can also release microplastics and nanoplastics (36m46s).
• While it is impossible to completely avoid microplastics and nanoplastics, being more conscious of their sources and taking steps to minimize exposure can be beneficial for overall health (37m13s).

Measurement Tools & Advancements (37m34s)

• The initial analysis of microplastics in bottled water found 30,000 particles per liter, but later research using better techniques discovered an average of 240,000 particles per liter (37m57s).
• The discrepancy in data arose due to advancements in measurement tools, specifically in imaging techniques, which allowed for better separation of clumps of light into individual particles (39m37s).
• The point spread function, a concept related to light, played a crucial role in this improvement, enabling researchers to distinguish between large and small particles (39m17s).
• New imaging techniques, such as rapid single particle chemical Imaging of nanoplastics by SRS microscopy, have been developed to analyze nanoplastics (39m44s).
• The improved tools have led to a better understanding of the presence of microplastics and nanoplastics in various tissues, including the brain, testes, and follicle (40m1s).
• The difference between large and small particles is significant, as small particles can cross barriers that large particles cannot, making them especially concerning (40m23s).
• Nanoparticles of plastic are found in greatest abundance in the brain, testes, and follicle, and can sneak through biological barriers, such as the blood-brain barrier, and remain in these tissues for decades (40m42s).
• The improved measurement tools have real biological implications, highlighting the importance of continued research and development in this area (41m24s).

Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) (41m29s)

• Microplastics and nanoplastics have been found in various human tissues, including the brain, follicles, testes, liver, and lungs, with potential implications for human health (41m29s).
• Animal studies have shown that microplastics and nanoplastics can disrupt biological functions, but it's challenging to translate these findings to humans due to differences in biology (41m40s).
• A 2021 study published in the Journal of Environmental Science and Technology found higher levels of microplastics in the stool samples of people with irritable bowel syndrome (IBS) compared to those without IBS (43m21s).
• While the study did not establish direct causation, it suggests a possible correlation between microplastic accumulation in the gut and IBS, although the causality could run in either direction (44m2s).
• People with IBS may be less effective at filtering microplastics and nanoplastics from their food and liquids, which could contribute to the condition (44m42s).
• Individuals with gastrointestinal distress, including IBS, may benefit from avoiding certain products and practices that can increase microplastic exposure, such as consuming water from plastic bottles and eating canned soup from BPA/BPS-containing containers (45m12s).

Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health (45m27s)

• Research has found a correlation between reproductive function, hormone health, and exposure to certain chemicals, including BPAs, BPSs, and phthalates, which can disrupt endocrine pathways (45m27s).
• A study found that elevated levels of phthalate metabolites in urine are associated with decreased serum testosterone levels in men, women, and children (45m46s).
• Testosterone plays a crucial role in the body, not just in men, but also in women and children, and is involved in muscle mass, bone density, strength, libido, brain development, and genitalia development (46m2s).
• The study found that the strongest and most consistent inverse relationships between phthalate levels and testosterone were found in women aged 40-60 years (46m51s).
• Perimenopause and menopause, which typically occur in women between their late 40s and 60s, involve reductions in estrogen and testosterone, leading to symptoms such as decreased vigor, lowered libido, and reduced recovery from exercise (47m1s).
• The study also found that in adult men, the only significant inverse association between phthalate metabolites and testosterone was observed in men aged 40-60 years (47m40s).
• The data suggest that there may be a cumulative effect of phthalates over time, which reveals itself statistically in men and women once they reach 40-60 years (48m34s).
• Phthalates are chemicals included in plastics that house liquids and foods, and can be inhaled and ingested, making their way across the blood-testes barrier and blood-follicle barrier (48m46s).
• Phthalates are chemicals used to make plastic more flexible and durable, but they are known endocrine disruptors that can cause disruptions in the anogenital distance in young animals and potentially humans exposed to them, with studies showing a correlation with reduced anogenital distance, lower sperm counts, and reduced sperm motility (49m4s).
• Research by Dr. Shaina Swan has shown that exposure to phthalates, particularly from pesticides, can cause significant disruptions in the anogenital distance in young animals and potentially humans (49m12s).
• The anogenital distance is an external marker that can be measured in mice and some human studies, and it correlates with lower sperm counts, reduced sperm motility, and other issues (49m57s).
• Bisphenol A (BPA) and Bisphenol S (BPS) are also known endocrine disruptors that can bind to estrogen receptors, mimicking or blocking estrogen and affecting normal functions, and can also dock to androgen receptors (50m10s).
• BPA, BPS, and phthalates are present in most plastics, herbicides, and other products, unless specifically labeled as BPA-free or phthalate-free, and are a concern for endocrine function (50m51s).
• Microplastics have been detected in human testes and semen, and are correlated with reduced sperm counts and lower sperm motility, although this does not necessarily mean infertility (51m2s).
• While reduced sperm counts and motility are correlated with fertility issues, there are strategies that can help improve sperm health, such as those discussed in a separate episode on fertility (51m47s).
• Exposure to microplastics and nanoplastics is a concern for human health, particularly for reproductive health, and reducing exposure to these substances is important (52m8s).

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Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion (55m25s)

• A 2024 study published in the New England Journal of Medicine found that polyethylene, a component of many plastics, was detected in the cored artery plaques of approximately 58% of the 150 patients included in the study (55m32s).
• The study used electron microscopy to examine the plaques and found jagged-edge foreign particles, likely microplastics, deposited among the plaque macrophages (56m17s).
• The presence of these particles may contribute to the formation of plaques and occlusions in arteries, potentially leading to cardiovascular events (57m11s).
• The study's findings are correlative and do not establish causation, but they suggest that limiting microplastic and nanoplastic ingestion and facilitating their removal from the body may be beneficial (57m35s).
• PFAS, also known as "forever chemicals," are a group of longstanding chemicals that can cause liver damage and immune system damage and are not broken down by the body (57m52s).
• Microplastics and nanoplastics can deposit themselves in tissues and stay there, but the body has mechanisms, such as the immune system and liver detoxification processes, to deal with foreign invaders (59m25s).
• The liver contains microplastics and nanoplastics, but it also has phase one and phase two detoxification processes that allow it to break down and eliminate these foreign products (59m43s).
• Certain processes and substances can facilitate liver detoxification, which can be controlled and utilized to help remove microplastics and nanoplastics from the body (59m54s).

Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane (1h0m2s)

• The liver is a vital organ responsible for various functions, including blood clotting and detoxification, and it has two types of liver detoxification processes: type one and type two (1h0m2s).
• Type one liver detoxification, also known as phase one, involves the oxidation phase and the use of cytochrome p450 enzymes to break down toxins into less harmful components that can be excreted from the body (1h0m45s).
• Type two liver detoxification, also known as phase two, involves the conjugation phase and the use of enzymes that attach molecules to toxins, making them water-soluble and easier to excrete from the body in the form of urine (1h1m4s).
• The liver plays a primary role in removing microplastics, nanoplastics, BPA, and BPS from the body, and these toxins can act as vectors or carriers of other chemicals like phthalates and forever chemicals (1h1m45s).
• Microplastics and nanoplastics can sometimes have chemical components like BPA and BPS attached to them, and the liver's role is to break down and remove these toxins from the body (1h1m50s).
• Phase two liver detoxification is where toxins are prepared to be excreted from the body, and this process can be enhanced by increasing the intake of sulphoraphane, a compound found in cruciferous vegetables like broccoli and cauliflower (1h3m5s).
• Eating reasonable amounts of cruciferous vegetables may be enough to enhance phase two liver detoxification processes, as animal studies have shown that supplemented sulphoraphane at comparable dosages to human ingestion can have a positive effect (1h3m27s).
• Consuming raw broccoli or cauliflower can be beneficial, but it may cause gastrointestinal distress in some individuals, and cooking these vegetables lightly can help maintain their nutritional value, specifically the sulphoraphane content (1h3m48s).
• Sulphoraphane can be beneficial for health, and some people may not consume enough cruciferous vegetables, so supplementing with sulphoraphane is an option (1h4m49s).
• Sulphoraphane supplements are available in various dosages, ranging from 50 milligrams to 225 milligrams per serving (1h4m59s).
• According to Examine.com, the translation of rodent studies to humans suggests that a human dose of 0.1 to 0.5 mg per kilogram of sulphoraphane may be bioactive, which translates to 1.1 to 5.5 milligrams for a 150-pound person and 1.5 to 7.2 milligrams for a 200-pound person (1h5m26s).
• Typical dosages found in supplements are much higher than the discussed amounts, so a lower dosage may be preferred (1h6m22s).
• Examine.com suggests that low quantities of sulphoraphane can be attained through consuming raw broccoli or cruciferous vegetable products, making supplementation unnecessary if one is willing to eat these foods (1h6m30s).
• Higher dosages of sulphoraphane may be further beneficial, but the optimal dosage depends on individual weight (1h6m45s).
• Sulphoraphane is being considered as a potential supplement to help with liver control and detoxification, particularly in offsetting or removing BPA, BPS, and other potentially toxic metabolites from microplastics, nanoplastics, and other environmental factors (1h7m15s).
• The dosage being considered is 50 milligrams of sulphoraphane per day, which is more than the amount described in rat studies (1h7m25s).
• It is recommended that everyone should probably be getting some cruciferous vegetables in their diet at least once or a couple of times a week, as an alternative to supplementing with sulphoraphane (1h8m10s).
• Supplementing with sulphoraphane may be beneficial, but it is not necessary for everybody, and individuals can consider their own needs and potential sources of supplemental forms of sulphoraphane (1h8m9s).
• A link to examine.com will be provided for those interested in supplementing with sulphoraphane, to help translate dosages to potential sources of supplemental forms (1h8m21s).

Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer (1h8m32s)

• Microplastics and nanoplastics can be excreted from the body through the bowel, and increasing dietary fiber intake may help remove these substances, as well as BPA, BPS, phthalates, and PFAs, from the body (1h8m33s).
• A diet rich in fruits, vegetables, and starches, such as rice and oatmeal, can provide sufficient dietary fiber (1h8m51s).
• Fiber is effective in binding lipophilic molecules, which can cross cell membranes and mimic steroid hormones like estrogen and testosterone (1h9m10s).
• Steroid hormones, including testosterone and estrogen, play a crucial role in gene expression and can bind to cell surface receptors, influencing various bodily functions (1h9m39s).
• BPA and BPS can impact estrogen and androgen pathways, potentially disrupting hormone-dependent processes, including those involved in puberty and secondary sex characteristics (1h10m26s).
• The disruption of hormone pathways by microplastics and nanoplastics is concerning, particularly for hormone-dependent cancers, which often occur in tissues with high cellular turnover, such as the testes, ovaries, and breast tissue (1h10m47s).
• Reducing exposure to microplastics and nanoplastics can be achieved by avoiding drinking water from plastic bottles, using a reverse osmosis filter, and limiting consumption of canned soups and sea salts (1h11m56s).
• To reduce exposure to microplastics, consider avoiding non-stick pans and instead use cast iron or ceramic cookware that is BPA, BPS, and PFA-free, and verify this information by checking the packaging (1h12m15s).
• An analysis by Consumer Reports in 2020 found that Topo Chico, a popular brand of carbonated water, contained 9.76 particles per trillion of forever chemicals, while Perrier contained 1.1 particles per trillion and San Pellegrino contained 0.31 particles per trillion (1h12m34s).
• The Coca-Cola company, which produces Topo Chico, claimed that they would cut the amount of these particles in half by 2023, but this would still result in a higher concentration than other brands (1h13m29s).
• Based on this information, it is recommended to avoid Topo Chico and instead choose San Pellegrino or Perrier if you drink carbonated water, as these brands contain lower levels of forever chemicals (1h13m52s).
• The presence of forever chemicals in carbonated water suggests that the water used in these products may contain microplastics, nanoplastics, or other contaminants, and consumers should be aware of this when making choices about what to drink (1h14m37s).
• If you do choose to drink carbonated water, it is likely better to choose a brand like Perrier or San Pellegrino, which contain lower levels of forever chemicals, rather than Topo Chico (1h14m53s).

Tool: Sweating & Toxin Removal (1h15m5s)

• To reduce exposure to microplastics, nanoplastics, BPA, and BPS, consider ingesting cruciferous vegetables, potentially supplementing with Sil, and avoiding drinking from plastic water bottles (1h15m6s).
• Other methods to reduce exposure include using glass or steel vessels, reverse osmosis water with Himalayan salt, and avoiding sea salt, as well as using cast iron and ceramic cookware instead of non-stick (1h15m25s).
• Sweating is an effective mechanism for removing toxins from the body, and it can be achieved through various methods such as sauna use, hot baths, hot yoga, and exercise (1h15m52s).
• Deliberate heat exposure, such as taking a sauna once to four times a week, has been shown to reduce all-cause mortality and improve cardiovascular function (1h16m42s).
• Sweating can help remove substances attached to microplastics and nanoplastics that act as endocrine disruptors, although it is unlikely to remove the microplastics and nanoplastics themselves (1h17m40s).
• Consuming cruciferous vegetables and sweating can help remove biological harms caused by substances attached to microplastics and nanoplastics (1h18m13s).
• It is possible to improve one's ability to sweat by exposing oneself to heat in safe ways, and this can be achieved through methods such as deliberate heat exposure (1h17m16s).

Tools: Packaged Foods; Clothing Overconsumption & Laundry (1h18m21s)

• To reduce exposure to microplastics, one can avoid consuming packaged food or food packaged in plastic, which can be challenging but alternatives like farmers' markets can be explored, bringing one's own bags and baskets to reduce plastic waste (1h18m53s).
• Buying fruits and vegetables from farmers' markets can be a better option than grocery stores, which often use plastic containers for packaging, and even though some farmers' markets use colored cardboard containers, they are likely a better alternative (1h19m1s).
• Bringing one's own bags to the grocery store can also help reduce plastic waste and exposure to microplastics (1h19m21s).
• Reducing the number of clothes purchased can also help minimize microplastic exposure, as microfibers from clothing can enter the environment through washing machines and contribute to microplastic pollution (1h19m56s).
• Using products like the Guppy Bag or filters in washing machines can help trap microfibers and prevent them from entering the environment (1h20m11s).
• Wearing 100% cotton clothing is not a complete solution, as even cotton clothing can contribute to microplastic pollution, and the key is to reduce the overall amount of clothing purchased and discarded (1h20m31s).
• The book "A Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies" highlights the issue of clothing waste in landfills and the environmental impact of discarded clothing (1h20m42s).
• A simple solution to reduce microplastic pollution from clothing is to replace clothes less often and wear them for a longer period, which can also be cost-effective (1h21m7s).
• Microplastics and nanoplastics are major environmental pollutants that can be ingested by humans and animals, potentially causing harm, and one way to reduce their presence is to reuse clothing instead of constantly buying and replacing new items (1h21m35s).
• Research suggests that reusing clothing and washing it multiple times can actually decrease the amount of microfibers and dyes released into the environment over time (1h22m25s).
• Clothing purchases are a significant source of microplastic and nanoplastic particles in the environment, and making conscious decisions about clothing use can help mitigate this issue (1h22m44s).
• While it's not possible for individuals to eliminate all plastic use, making small changes like reusing clothing can contribute to a larger positive impact (1h23m12s).
• When wearing clothing that sheds microfiber particles, individuals can inhale these particles, which can be detrimental to health (1h23m38s).
• Finding clothing made from 100% cotton with no microfiber shedding or dyes can be challenging and often expensive, making it essential to be realistic about the limitations of avoiding plastics in clothing (1h24m0s).
• Plastics are ubiquitous in modern life, introduced in the 1950s, and are present in various products, including clothing, tires, and medical devices, making complete elimination unrealistic (1h24m29s).
• Limiting exposure to microplastics and buffering against bioaccumulation can help protect the endocrine system, brain, cardiovascular system, liver, and other organs and tissue systems in the body, allowing individuals to thrive as much as possible (1h24m50s).

Tools: Microwave Popcorn, Toothpastes (1h25m11s)

• Microwave popcorn is a major source of microplastics, nanoplastics, and endocrine disruptors due to the plastic lining in its packaging that prevents oil from staining and leaking through (1h25m14s).
• Consuming microwave popcorn occasionally is unlikely to cause significant harm, as the effects of microplastics and nanoplastics depend on dosage and exposure over time (1h25m39s).
• Toothpaste and plastic tubing are also rich sources of microplastics and nanoplastics that people ingest when brushing their teeth (1h25m47s).
• Tooth tablets, such as those containing hydroxyapatite, can be a convenient and plastic-free alternative to traditional toothpaste, promoting remineralization and overall tooth health (1h25m54s).
• Tooth tablets come in glass jars, making them a great option for travel as they are not subject to airport liquid and paste restrictions (1h26m11s).
• Reducing microplastic and nanoplastic ingestion and exposure involves making choices, such as avoiding drinking from plastic, not over-washing or over-purchasing clothing, and avoiding certain products like sea salt (1h26m40s).
• It is unrealistic to expect a completely microplastic- and nanoplastic-free life, as these substances are pervasive and even present in outer space (1h27m21s).

Developing Brain & Microplastics, ADHD, Autism (1h27m47s)

• Microplastics, nanoplastics, and chemicals like BPAs and BPSs are being studied for their potential neurotoxic effects on the developing brain. There is established evidence of neurotoxicity in animal models and potential neurotoxicity in human tissues. (1h27m48s)
• Concerns have been raised about the possible link between microplastics and neurodevelopmental disorders such as autism and ADHD. However, the current evidence is considered weak, and it is too early to conclude any causal relationship. (1h28m38s)
• Research indicates that microplastics and nanoplastics can disrupt enzymatic pathways in neurons, particularly affecting acetylcholine esterase, which is involved in neuroplasticity, attention, and neuromuscular functions. (1h29m4s)
• Microplastics and nanoplastics have been found in the placenta and the first stool of newborns, indicating exposure during fetal development. This raises concerns and suggests that pregnant women and new parents should consider reducing exposure to these substances. (1h30m46s)
• While a direct relationship between microplastics and neurodevelopmental disorders cannot be established, it is advisable to limit exposure to microplastics and nanoplastics throughout life, especially before, during, and after pregnancy, due to their potential harmful effects. (1h31m24s)

Tool: Receipts & BPAs; Minimizing Microplastic Exposure (1h32m19s)

• Receipts are a rich source of Bisphenol A (BPA), a type of microplastic, and handling them frequently can increase exposure to BPA, especially when using sunscreen or lotions on hands before handling receipts (1h32m58s).
• To minimize exposure to BPA from receipts, individuals who handle receipts frequently for their job can use nitrile gloves, which provide better protection than latex gloves (1h33m7s).
• For those who purchase items, it is recommended to opt for electronic receipts or decline receipts altogether to reduce exposure to BPA (1h33m15s).
• While touching a receipt is unlikely to have severe effects on hormone levels, it is still essential to be mindful of exposure, especially for those who handle receipts frequently (1h33m25s).
• BPA, BPS, PFAS, and other "forever chemicals" can be found in various sources, including microplastics and nanoplastics, and individuals should research and be aware of their exposure to these substances (1h33m45s).
• To reduce exposure to BPA and other chemicals, individuals can take steps such as using cast iron or ceramic cookware, checking the safety of cans and other kitchen items, and making informed choices about their environment (1h33m53s).
• The key takeaway is to be informed and make the best choices for one's mental and physical health by being aware of potential sources of microplastics and other chemicals (1h34m17s).

Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter (1h34m23s)

• To support the podcast at no cost, subscribe to the YouTube channel, and also subscribe to the podcast on Spotify and Apple, where reviews can be left to show support (1h34m23s).
• The sponsors mentioned in the episode are the best way to support the podcast financially (1h34m36s).
• Questions, comments, or suggestions for the podcast can be left in the YouTube comment section, which is regularly read (1h34m48s).
• A new book titled "Protocols: An Operating Manual for the Human Body" is available for pre-sale, covering protocols for various aspects of health and wellness, backed by over 30 years of research and experience (1h34m52s).
• The book can be pre-ordered through various vendors at protocolsbook.com (1h35m21s).
• To stay updated on science and science-related tools, follow Huberman Lab on social media platforms, including Instagram, X (formerly Twitter), Threads, Facebook, and LinkedIn (1h35m32s).
• The Neural Network Newsletter is a free monthly newsletter that includes podcast summaries and protocol PDFs on various topics, such as neuroplasticity, dopamine, and fitness, and can be subscribed to at hubermanlab.com (1h35m54s).