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Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The mammalian dive reflex can dramatically alter the physiology of your spleen, allowing significant increases in red blood cell count and oxygen availability to your brain and body.

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Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

@ Andrew Huberman

Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

05/26/25

Related Takeaways

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

Breath-hold training activates the dive reflex, significantly improving oxygen availability by altering spleen size and function.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The ability to dive and hold breath has led to physiological adaptations in divers, such as larger spleens and improved oxygen utilization, which may also influence their cardiovascular health.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The spleen acts as a reservoir for red blood cells, and its contraction during breath-holding provides a significant boost in oxygen availability, estimated at about 10% for most individuals.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

Research indicates that the dive reflex is an evolutionary adaptation present in many mammals, suggesting a shared ancestral trait that enhances survival in aquatic environments.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The dive reflex, which slows heart rate and constricts blood vessels, is triggered by facial immersion in cold water, mimicking the physiological responses seen in diving.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The Bajau have larger spleens compared to nearby populations that do not dive, which likely enhances their ability to hold their breath and increases oxygen availability during dives.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

The heart rate of divers slows significantly during dives, with some individuals experiencing drops of over 40 beats per minute in under 15 seconds, indicating a remarkable training adaptation.

Dr. Melissa Ilardo

05/26/25

@ Andrew Huberman

Higher than average thyroid hormone levels in the Bajau population correlate with larger spleens and increased red blood cell production, which may enhance their diving capabilities.

Andrew Huberman

03/08/21

@ Andrew Huberman

The physiological sigh helps reinflate the small air sacs in the lungs, improving oxygen exchange and quickly reducing carbon dioxide levels, which relaxes the body.