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Huberman Lab

Improve Your Lymphatic System for Overall Health & Appearance

Published October 27, 2025
View Show Notes

About This Episode

Andrew Huberman explains the structure and functions of the lymphatic system, how it interfaces with the blood circulatory system, and why it is essential for clearing cellular waste, supporting immunity, and maintaining healthy tissues. He explores how movement, breathing, sleep, and specific postures influence lymphatic and glymphatic (brain) clearance, and how impairments can contribute to issues like lymphedema, brain fog, and visible puffiness in the face. He also discusses links between exercise, cardiac lymphatic vessels, brain health, and how light exposure and gentle manual techniques can support lymphatic function and appearance.

Topics Covered

Lymphatic system Glymphatic system Brain health Sleep Exercise and weight loss Longevity Lymphedema Immune system Facial lymphatic massage Brain fog

Disclaimer: We provide independent summaries of podcasts and are not affiliated with or endorsed in any way by any podcast or creator. All podcast names and content are the property of their respective owners. The views and opinions expressed within the podcasts belong solely to the original hosts and guests and do not reflect the views or positions of Summapod.

Quick Takeaways

  • The lymphatic system clears 3-4 liters of excess fluid and cellular waste from tissues every day and is essential for preventing inflammation and infection.
  • Lymphatic vessels are one-way tubes with no central pump; low-level muscle movement and diaphragmatic breathing are the primary drivers of lymph flow against gravity.
  • The brain has its own lymphatic-like clearance network (the glymphatic system) that becomes highly active during sleep and is crucial for preventing brain fog and buildup of toxic proteins.
  • Side-sleeping, adequate high-quality sleep, and a cool sleep environment all enhance glymphatic clearance and visibly affect facial puffiness and perceived age.
  • Cardiovascular exercise stimulates growth and remodeling of cardiac lymphatic vessels, which helps clear inflammatory waste from the aging heart and supports heart health.
  • Impaired lymphatic clearance can lead to lymphedema with progressive stages of swelling, tissue thickening, and hypoxia, especially after cancer treatments that damage lymph nodes or vessels.
  • Gentle, superficial manual techniques and correct sequencing around the neck and face can improve lymphatic drainage and fascia dynamics, altering facial appearance without surgery.
  • Good hydration throughout the day supports blood volume and lymph flow, reducing fluid accumulation and tissue puffiness.
  • Long-wavelength light (red to infrared), whether from sunlight at low solar angles or from appropriate devices, can reduce skin inflammation and support lymphatic function by improving cellular energy.

Podcast Notes

Introduction and importance of the lymphatic system

Host introduction and episode framing

Andrew Huberman introduces the podcast and himself[0:00]
• States this is the Huberman Lab Podcast, where science and science-based tools for everyday life are discussed.
• Identifies himself as a professor of neurobiology and ophthalmology at Stanford School of Medicine.
States that the episode will focus on the lymphatic system[0:14]
• Acknowledges that for many people the lymphatic system sounds esoteric or cryptic.
• Mentions popular references to lymphatic clearance, light massage, jade rollers, and bouncing on trampolines.

Three key conclusions about the lymphatic system

Conclusion 1: The lymphatic system is essential[0:43]
• Describes the lymphatic system as absolutely essential to immediate and long-term health.
• Emphasizes it is constantly working for you and is a system that needs support.
Conclusion 2: The lymphatic system is underappreciated and cryptic[0:54]
• Says it doesn't get as much attention as the cardiovascular system, brain and nervous system, or gut microbiome.
Conclusion 3: The lymphatic system has an undeserved "woo" reputation[0:54]
• Notes that many wellness practices connected to lymphatics (rebounding, shaking, light massage) can look goofy or new-agey.
• Argues that once the structure and function of the lymphatic system are understood, the rationale for rebounding, treading water, and specific breathing patterns becomes clear.

Connection between lymphatics and appearance

Facial swelling, eye bags, and sleep[2:05]
• Points out that after a poor night's sleep, the face often looks older, with bags under the eyes and heaviness in the face and eyes.
• Contrasts this with the fresh, vibrant appearance a few hours after waking or after a great night's sleep.
• Attributes these changes to glymphatic clearance and lymphatic function in the face and neck.
Scope of the episode[3:31]
• Says listeners will learn how the lymphatic system works and how to support it for immediate and long-term health and for appearance.
• Mentions that he will cover how to support the lymphatic system in contexts like injury or cancer.
• States that understanding lymphatics will clarify which tools and treatments (e.g., lymphatic massage) may work and which might be better avoided.
• Highlights that the lymphatic system is a major reason why exercise supports longevity, heart health, and brain health.

Primer on the blood circulatory system

Heart structure and dual functions

Two main jobs of the heart[4:29]
• Deliver oxygenated blood to all tissues (brain, spleen, organs, etc.).
• Return deoxygenated blood back to the heart and lungs for reoxygenation.

Arterial side: delivery of nutrients and oxygen

From arteries to capillaries[5:15]
• Explains that the heart pumps blood into arteries, which are large-diameter tubes with thick walls to withstand high pressure.
• Arteries branch into smaller arterioles and then into capillaries as they approach target tissues.
Capillary structure and exchange[6:07]
• Capillaries have walls only one cell thick, allowing oxygen, glucose, amino acids, hormones, and other nutrients to exit the blood and enter tissues.
• Notes that many people think of blood as just being pumped around, without considering how substances actually get from blood into cells.

Venous side: return of waste and fluid

Waste and fluid entering the interstitial space[7:46]
• After nutrients are used, cells generate waste: carbon dioxide, ammonia, metabolites, and physical debris.
• These wastes, plus large amounts of water, are expelled into the extracellular or interstitial space between cells.
Venous capillaries and return to heart and lungs[8:38]
• Some fluid and waste are reabsorbed into venous capillaries, which are also one cell thick.
• Venous capillaries coalesce into larger veins that return deoxygenated blood and waste to the heart and lungs.
• Explains the pulmonary system as the branch of circulation that delivers blood to the lungs for oxygenation.
Overall loop of blood circulation[9:53]
• Summarizes the loop: oxygenated blood out to tissues, tissues use nutrients and produce waste, waste and deoxygenated blood return to heart and lungs, CO2 is exhaled, oxygen is inhaled and loaded onto hemoglobin.
• Emphasizes that this is a beautiful looped system, even if listeners only grasp a fraction of the details.

Core architecture and role of the lymphatic system

Position and purpose of lymphatic vessels

Lymphatic system as the third fluid-handling system[12:18]
• Describes the lymphatic system as a series of tubes located at the interface between arterial capillaries and venous capillaries.
• Lymphatic vessels are poised to capture excess interstitial fluid and waste that are not reabsorbed into venous capillaries.
Volume and importance of lymphatic drainage[13:16]
• States that about three to four liters of excess fluid remain in the interstitial space and need to be cleared daily by the lymphatic system.
• Argues that if fluid and waste build up in tissues, it creates conditions ripe for infection and inflammation.
• Notes that warm environments with lots of amino acids favor bacterial growth, and accumulated CO2, ammonia, and waste drive inflammation and tissue thickening.
• Mentions that adipose tissue and skin can thicken and become chronically inflamed when lymphatic clearance is insufficient, particularly in obesity and low-movement lifestyles.

Lymph composition and brain implications

What lymph is and why stagnation is harmful[14:37]
• Lymph is described as a semi-viscous, sticky fluid containing water, waste products, proteins, and sometimes white blood cells, but rarely red blood cells.
• If lymph is not cleared, local or systemic inflammation can result.
Brain fog from impaired lymphatic clearance in the brain[14:10]
• Explains that if waste is not cleared from brain tissue, people experience brain fog and cognitive impairment.
• Notes that brain fog can emerge quickly after even one poor night of sleep and involves difficulty maintaining thoughts, feeling stuck between sleep and wake, and stress about impaired thinking.

Mechanics of lymphatic flow and role of movement and breathing

Distribution and one-way nature of lymphatic vessels

Body-wide network of lymphatic vessels and nodes[18:10]
• States that lymphatic vessels innervate essentially all tissues: feet, fingers, brain, skin, adipose tissue, etc.
• Lymph nodes are described as larger compartments where some lymph is sequestered and monitored before moving on.
Unidirectional flow and gravity challenge[19:20]
• Lymphatic vessels are one-way, so fluid in feet, for example, can only move upward toward the heart.
• Highlights that gravity constantly pulls lymph downward, opposing its required movement toward the center of the body.

Lack of a pump and role of body movement

Contrast with cardiovascular system[20:38]
• Unlike the cardiovascular system, which has the heart as a powerful pump, the lymphatic system has no intrinsic pump.
• On its own, the lymphatic system is passive and must fight gravity without a pump.
Muscle movement as the "pump" for lymph[21:32]
• Explains that nature uses body movement and low-level muscular contractions to move lymph through vessels.
• Ordinary activities like walking, standing up and sitting down, and micro-movements provide enough muscle activity to propel lymph.
• Describes superficial lymphatic vessels just under the skin, and deeper vessels near muscles and fascia that are influenced when larger muscles move.

Movement guidelines to support lymph flow

Daily step counts and inactivity effects[24:00]
• Mentions common advice of 10,000 steps per day and notes that different numbers are debated.
• Suggests at least 7,000 steps per day as a good target to support various systems, including lymphatics.
• Shares personal examples: sometimes achieving 12,000 or 20,000 steps when walking in a new city.
• Observes that when people don't move enough (e.g., sitting during travel), they feel sluggish and sore, partly due to slow lymphatic movement.
Lymphatic buildup sensations and lymphedema link[24:37]
• Notes that heaviness in the lower limbs can result from lymphatic fluid buildup in interstitial spaces or lymphatic vessels.
• Mentions that lymphedema becomes a major problem when lymph nodes and vessels are destroyed (e.g., in cancer treatment) and lymph cannot drain properly.

Rebounding, shaking, and water-based movement

Rationale for rebounding and shaking practices[26:31]
• Describes practices like rebounding (small trampoline) and shaking as potentially odd-looking but structurally logical once lymph flow mechanics are understood.
• Addresses the intuition that jumping might "stamp" fluid downward, but emphasizes that one-way valves in lymph vessels ensure net upward movement with oscillation.
Swimming and treading water[28:01]
• States that treading water and swimming are excellent for lymphatic drainage.
• Explains that movement through water causes a shearing effect on the skin that gently squeezes superficial lymphatic capillaries, promoting flow.
• Describes a pool drill where one pushes off the bottom, surfaces for air, then returns down and pushes up again, as near-ideal for propelling lymph toward the heart.

Diaphragmatic breathing and cisterna chyli

Cisterna chyli as a lymph reservoir[28:53]
• Describes the cisterna chyli as a large reservoir in the abdomen where lymph from much of the body collects before returning to the blood.
• Notes that clearing lymph from the cisterna chyli makes room for additional lymph from lower extremities to move upward.
Mechanism of diaphragmatic breathing for lymph movement[29:43]
• Defines diaphragmatic breathing as inhaling so the diaphragm moves down and the belly expands outward.
• Contrasts diaphragmatic breathing with upper-chest breathing that mainly lifts the ribs.
• States that diaphragmatic breathing creates a pressure differential between the cisterna chyli and the blood supply, encouraging lymph to enter the venous system.
Practical protocol for diaphragmatic breathing[30:49]
• Recommends doing a few deeper diaphragmatic breaths (belly moving out on inhale) to promote lymph drainage.
• Suggests performing 2-3 such breaths upon waking and again in the afternoon or evening, especially when stuck at a desk or on a plane.
• Says this can noticeably reduce swelling in the lower body and contribute to a feeling of lightness in the legs.

Lymphatic drainage endpoints and massage principles

Thoracic ducts and subclavian veins as final drainage sites

Right and left lymphatic ducts[40:18]
• Identifies two major ducts: right lymphatic duct (right side) and left thoracic duct.
• Explains that the right duct drains the right side of the face, right arm, right shoulder, and part of the right upper torso.
• States that all remaining regions (both legs, most of torso, left arm and shoulder, and left side of head) drain to the left thoracic duct.
Subclavian veins as reentry to blood[41:40]
• Describes subclavian veins, located under the clavicles, as the veins into which lymph ducts empty lymph back into the venous blood.
• Emphasizes that the clavicle/neck region is a key end-point where lymph rejoins the blood supply.

General features of lymphatic massage approaches

Typical sequence around clavicles and abdomen[42:44]
• Says many lymphatic drainage protocols include light rubbing and gentle tapping or padding over the clavicle region to encourage flow into subclavian veins.
• Notes that protocols also often encourage drainage from the cisterna chyli area to free capacity for lymph coming from lower parts of the body.
Light pressure and sequence debates[44:08]
• Stresses that lymphatic massage should be done with very light pressure; deep tissue pressure can collapse or rupture fragile lymphatic capillaries.
• Mentions that practitioners debate whether to start distally (hands/feet) and work centrally, or to begin in different limb regions; research papers use varying sequences.
• Argues that out-to-in direction on limbs makes structural sense, but the exact order seems less critical than avoiding excessive pressure and protecting lymph nodes.

Immune functions of the lymphatic system and lymph nodes

Lymph nodes as immune surveillance hubs

Common experience of swollen lymph nodes[45:14]
• Notes that people with colds or viral infections often experience swollen or sore lymph nodes in the jaw, neck, armpits, or groin.
• Explains that physicians palpate these regions to assess lymph node swelling when evaluating illness.
What happens inside lymph nodes[45:50]
• Describes lymph nodes as swellings along lymph vessels where lymph and its contents are sequestered for immune evaluation.
• States that lymph nodes contain immune cells such as T cells and B cells (lymphocytes) that survey for bacteria, viruses, and other foreign invaders.
• Mentions additional immune cells like macrophages and dendritic cells that detect foreign material in the body and present it to lymphocytes in nodes.

Innate vs adaptive immune responses in lymph nodes

Innate immune system[48:14]
• Describes the innate immune system as a generic response causing local inflammation and non-specific symptoms like lethargy or stuffiness.
Adaptive immune system[49:12]
• Explains that the adaptive immune system recognizes specific surface features of invaders and generates antibodies tailored to neutralize them.
• Notes that adaptive responses take time to develop as lymphocytes evaluate presented antigens in the nodes.

Practical implications of lymph node swelling

Interpreting soreness and when to be cautious[50:23]
• States that sore or swollen lymph nodes can reflect immune activity but do not always mean an active infection.
• Suggests monitoring lymph node swelling along with symptoms (e.g., stuffiness, lethargy); such signs may indicate being on the threshold of illness.
Why you should not squeeze lymph nodes[51:58]
• Notes that people instinctively rub sore lymph nodes because rubbing broadens pressure and can diminish pain signaling.
• Warns against squeezing lymph nodes, because immune cells inside are actively battling invaders and nodes need time with lymph present.

Lymphedema and clinical/manual management

Causes and stages of lymphedema

Lymphatic damage in cancer treatment[55:14]
• Explains that in cancers such as breast cancer, lymph nodes can harbor metastatic cells, so nodes and vessels are sometimes intentionally destroyed via surgery, chemotherapy, or radiation.
• Because the lymphatic system distributes many things throughout the body, including potentially cancer cells, it is targeted to limit metastasis.
Progression of lymphedema stages[55:55]
• Stage 1: asymptomatic, with abnormal lymph flow but minimal visible fluid accumulation.
• Stage 2: noticeable swelling that may subside if the limb is elevated (e.g., legs up for 20-30 minutes).
• Stage 3 and 4: more permanent swelling with chronic accumulation of lymph in interstitial spaces that does not resolve easily.

Pathophysiology: inflammation, tissue thickening, and hypoxia

Cascade of problems from chronic lymph buildup[57:15]
• Chronic accumulation of lymph and waste products leads to local inflammation, tissue thickening, and impaired clearance.
• Explains that thickened tissue becomes hypoxic (low oxygen), which further injures cells and worsens the cycle.
• Notes that although he does not want to alarm listeners, everyone should attend to minor swelling and support lymphatic clearance to avoid progression.

Manual and mechanical interventions

Manual lymphatic drainage for lymphedema[58:34]
• States that manual lymphatic drainage is a medically used technique for managing lymphedema, especially after cancer treatments.
• Mentions that pharmacologic approaches are being researched to enhance lymph movement in lymphedema, but these are still in development.
Compression boots and movement strategy[58:28]
• Describes compression boots that sequentially compress the lower limbs to push lymph upward toward the torso as effective but somewhat costly tools.
• Suggests that walking, elevating legs, and moving as much as possible are accessible ways to encourage lymph flow if such devices are unavailable.

Discovery and functioning of the glymphatic system

Effects of sleep loss on appearance and cognition

Visual differences after good vs bad sleep[1:00:09]
• Encourages listeners to compare photos of themselves after a great night's sleep versus after a poor night's sleep; the difference is usually striking.
• Lists typical signs after poor sleep: sagging eyes, bags under eyes, dropped eyebrows, more pronounced wrinkles and creases, and a generally older appearance.
Cognitive and emotional impact of poor sleep[1:00:09]
• States that with three hours less sleep or multiple nights of poor sleep, brain function deteriorates: focus, mood, and infection resistance all worsen.
• Identifies waste clearance by the brain's lymphatic-like system during sleep as the key process behind these dramatic changes.

Architecture of the glymphatic system

Overview of cerebrospinal fluid and brain vasculature[1:02:00]
• Explains that cerebrospinal fluid (CSF) bathes the brain, is produced in structures including the choroid plexus, and collects metabolic waste from brain cells.
• Describes brain blood supply: arteries form the circle of Willis at the base, then run along the surface and dive into the brain to supply all regions.
Perivascular spaces and glial involvement[1:03:33]
• During sleep, the perivascular spaces (areas around brain blood vessels) enlarge by about 60%, creating channels for CSF to flow and carry waste out.
• Emphasizes the role of astrocytes (a type of glial cell) whose endfeet contact synapses and vasculature and help regulate these spaces.
• Notes that astrocytes express the aquaporin-4 water channel, which is under circadian control and becomes more active at night to promote CSF flow.
Waste clearance pathway from brain to blood[1:05:52]
• Explains that CSF carrying waste flows along enlarged perivascular spaces to the brain surface and then exits the brain into pathways that ultimately join the venous blood supply.
• Mentions that some clearance routes run along cranial nerves from the brainstem to outside the brain before merging with lymphatic and venous systems.

History of glymphatic system discovery

Maiken Nedergaard's work[1:07:19]
• Says that in 2012, Maiken Nedergaard discovered a brain waste-clearing system resembling lymphatics and involving glia, hence the term "glymphatic."
Earlier, overlooked discovery by Patricia Grady[1:08:15]
• Relates that Patricia Grady at the University of Maryland previously observed dye moving along perivascular routes out of the brain, implying a lymphatic-like system.
• Notes that large labs tried to replicate her work but failed because they left a cranial window open in animals, eliminating intracranial pressure and thus preventing lymph movement.
• Says these failed replications led the field to dismiss her findings until later work re-established the presence of a brain lymphatic system.

Optimizing glymphatic clearance through sleep behavior

Sleep position and lymphatic clearance

Side-sleeping vs back or stomach sleeping[1:13:25]
• States that among positions tested (back, stomach, side), side-sleeping best supports glymphatic clearance in mammals, including humans.
• Mentions studies that used devices worn on the back to prevent rolling onto the back, forcing subjects to sleep on their side.
• Says that either left or right side appears acceptable; there is no strong evidence favoring one side over the other.
Huberman's own sleep patterns and aging[1:15:19]
• Describes himself as primarily a back sleeper and sometimes a side sleeper, and states he is working to increase side-sleeping based on the data.
• Notes that with age (he is 50), the same amount of sleep leaves him a bit foggier, likely due to more inflammatory by-products from brain activity.

Factors that impair or support glymphatic function

Behaviors that impair glymphatic clearance[1:15:17]
• States that alcohol intake reduces REM sleep and thereby reduces glymphatic clearance.
• Warns that late-day high-intensity exercise coupled with stimulants like caffeine can impair sleep quality and thus glymphatic function.
Behaviors that support glymphatic clearance[1:17:09]
• Notes that cardiovascular exercise earlier in the day can improve sleep and, in turn, improve glymphatic clearance that night.
• Reiterates benefits of a cool sleep environment for promoting deep, high-quality sleep, which enhances glymphatic function.
Head and leg elevation considerations[1:17:33]
• Suggests that slightly elevating the feet (5-10 degrees) with a pillow may assist lymphatic clearance from the legs during sleep.
• Advises against having the head tilted back relative to the body; recommends a pillow that keeps the head at least level or slightly elevated to reduce gravitational resistance to drainage.

Cosmetic effects: Puffy eyes and facial swelling

Mechanism behind morning puffiness[1:18:40]
• Attributes morning eye bags and facial puffiness to fluid accumulation and lymphatic pooling during sleep or when glymphatic clearance is inadequate.
• Reports that dermatologists he spoke with believe under-eye patches help largely by applying gentle pressure that encourages lymph out of the area.

Facial and neck lymphatic and fascial work for appearance

Role of superficial and deep lymphatics and fascia in the face

Delicate nature of facial lymphatic capillaries[1:19:28]
• States that lymphatic capillaries around the eyelids and eyes are extremely small and easily pinched shut, so only very light pressure should be applied there.
• Notes that deeper lymphatic vessels are closely associated with facial fascia, and that fascial manipulation can influence lymph movement.

Non-surgical facial changes through lymphatic and fascial massage

Reported aesthetic changes with proper technique[1:19:24]
• Says there are documented before-and-after examples of people using light, well-sequenced lymphatic and fascial facial massage over weeks to months, showing striking changes in apparent youthfulness and facial structure.
• Emphasizes that these methods are nonsurgical and non-pharmacologic (no Botox, no drugs) and yet can noticeably change eyebrow height, eye openness, and cheekbone visibility.
Importance of correct order and avoiding nodes[1:20:52]
• Warns that pressing directly on lymph nodes is generally not advisable and should be left to professionals, since nodes are active immune sites.
• Says that the order in which different facial and neck areas are treated, and the level of light pressure, are critical for effective and safe lymphatic/fascial work.

Hydration and general lifestyle support for lymphatics

Water retention, edema, and lymphatic flow

Interplay between hydration, kidneys, and lymph[1:23:38]
• Acknowledges that people often talk about water retention and edema and generally want to reduce it.
• Notes that adequate hydration helps the body excrete excess fluid via the kidneys and can improve fluid balance and lymph flow.

Practical hydration guidelines

Daily water intake strategy[1:24:28]
• Recommends drinking 16-32 ounces of water upon waking.
• Suggests consuming an additional 8-16 ounces of water every 1-2 hours throughout the day.
• Mentions that this may require more frequent bathroom trips, but supports blood volume, sodium balance, and lymphatic circulation.

Exercise, lymphatic vessels, heart, and brain health

Cardiovascular exercise and cardiac lymphatics

Lymphoneogenesis: growth of new lymphatic vessels[1:25:57]
• States that cardiovascular exercise promotes lymphoneogenesis-the growth of new lymphatic vessels-especially around the heart.
• Explains that heart cells are among the most active in the body and generate significant waste, which must be cleared efficiently.
Exercise-induced remodeling and aging heart[1:27:04]
• Reports that research shows exercise-induced cardiac lymphatic remodeling reduces inflammation in the aging heart.
• Emphasizes that as people age, heart health inevitably declines to some degree, but improved lymphatic drainage can offset inflammatory aspects of this decline.
• Mentions that cardiovascular exercise allows growth and extension of lymphatic vessels into heart regions where they previously were sparse or receding.

Exercise, amyloid clearance, and brain health

Amyloid beta and dementia risk[1:28:00]
• Cites work showing that aerobic exercise improves clearance of amyloid beta by the lymphatic system in a mouse model of Alzheimer's disease.
• Links glymphatic clearance with reduced buildup of toxic proteins and inflammatory molecules implicated in dementia and microstrokes.
BDNF vs waste clearance as exercise mechanisms[1:29:26]
• Acknowledges that high-intensity exercise and lactate can increase brain-derived neurotrophic factor (BDNF), which is beneficial for brain function.
• Argues that when looking across the literature, many cognitive benefits of regular cardiovascular exercise likely stem from improved glymphatic clearance rather than BDNF alone.

Light exposure and the lymphatic system

Basics of light wavelengths

Short vs long wavelength light[1:31:50]
• Explains that short wavelengths include ultraviolet and blue, while long wavelengths include red, near-infrared, and infrared.
• Notes that sunlight contains the full spectrum, with relatively more long-wavelength light when the sun is low in the sky (sunrise, sunset).

Effects of long-wavelength light on skin and lymphatics

Penetration and mitochondrial effects[1:33:52]
• States that red to near-infrared wavelengths (around 620-1000 nm) penetrate deeply into skin and underlying tissues.
• Describes how these photons interact with mitochondria, affecting electrons and effectively charging mitochondria, increasing ATP production.
Inflammation, wound healing, and lymphatic function[1:34:30]
• Notes that long-wavelength light has been shown to improve wound healing, reduce acne symptoms, and reduce skin inflammation.
• Reports that evidence suggests part of these benefits arise from improved function of local lymphatic vessels in addition to effects on skin cells and blood vessels.
• Points out that sunlight includes ultraviolet while many artificial red/near-infrared devices do not, so device-based exposure lacks UV-associated risks.

Closing reflections on the lymphatic system

Centrality of lymphatics to health and recent discoveries

Lymphatic system as an active, multi-role network[1:36:32]
• Summarizes that the lymphatic system is intimately connected to every organ and tissue, crucial for waste removal and immune surveillance.
• States that while it is often treated as a passive drainage system, its roles are central to immediate and long-term health, brain function, and appearance.
Need for active support of lymphatic function[1:37:14]
• Emphasizes that because the lymphatic system lacks a pump, people must support it through movement, sleep, breathing, hydration, and other behaviors discussed.
• Expresses surprise at how many critical roles of lymphatics have only recently been appreciated, especially in the brain, and encourages listeners to act on this knowledge.

Lessons Learned

Actionable insights and wisdom you can apply to your business, career, and personal life.

1

Regular low-level movement throughout the day is essential to keep lymph moving, prevent waste buildup in tissues, and reduce the risk of chronic inflammation and heaviness in the limbs.

Reflection Questions:

  • • How many hours each day do I currently spend mostly sedentary, and where could I insert short bouts of walking or light movement?
  • • In what situations (travel, long workdays, evenings) do I most notice feelings of sluggishness or heaviness that might be linked to poor lymph flow?
  • • What simple movement target-such as a minimum daily step count or a set number of movement breaks per hour-could I commit to for the next two weeks?
2

High-quality sleep, especially in a side-sleeping position with appropriate head support, is a powerful lever for glymphatic clearance in the brain, directly affecting cognitive clarity, mood, and visible signs of aging in the face.

Reflection Questions:

  • • What patterns do I notice between my sleep quality, sleep position, and how clear-headed or puffy-faced I feel the next day?
  • • How might experimenting with side-sleeping and modest head elevation change my mental sharpness and appearance over the next month?
  • • What adjustments to my evening routine (timing of exercise, alcohol use, room temperature) could I test this week to improve both my sleep and brain recovery?
3

Cardiovascular exercise does more than train the heart muscle; it drives growth and remodeling of lymphatic vessels in the heart and brain, helping clear inflammatory waste and potentially slowing age-related decline.

Reflection Questions:

  • • How consistently am I doing cardiovascular exercise that elevates my heart rate for a sustained period each week?
  • • In what ways could better heart and brain waste clearance from regular cardio change my long-term health trajectory?
  • • What specific type, duration, and frequency of cardiovascular training could I realistically integrate into my current schedule for the next month?
4

Gentle, correctly directed techniques-such as diaphragmatic breathing and light, sequence-aware manual work around the neck and face-can significantly enhance lymphatic drainage without the risks associated with deep pressure on lymph nodes.

Reflection Questions:

  • • When do I notice signs of fluid retention (e.g., puffy eyes, swollen ankles) that might benefit from safer lymph-supportive practices?
  • • How could I incorporate brief diaphragmatic breathing sessions into my daily routine during times when I am otherwise stuck sitting or traveling?
  • • What steps can I take to learn or apply only gentle, well-informed techniques while avoiding aggressive pressure over lymph node regions?
5

Hydration and strategic exposure to long-wavelength light (such as low-angle sunlight or appropriate red/near-infrared sources) support both cellular energy and lymphatic function, contributing to healthier tissues and reduced inflammation.

Reflection Questions:

  • • How regularly do I meet a structured hydration plan across the day, rather than drinking water only when I feel thirsty?
  • • In what parts of my day could I safely and comfortably get a few minutes of low-angle sunlight on my skin to support recovery and tissue health?
  • • What simple changes-like a morning water routine or a short outdoor walk near sunrise or sunset-could I implement this week to better support my lymphatic and skin health?

Episode Summary - Notes by Blake

Improve Your Lymphatic System for Overall Health & Appearance
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