Bottled water contains an average of 240,000 microplastic and nanoplastic particles per liter, according to a 2024 PNAS study using improved imaging — far exceeding the prior estimate of 30,000.
The Effects of Microplastics on Your Health & How to Reduce Them
Bottled water contains up to 240,000 microplastic particles per liter — nearly 8x more than previously thought — and those particles are now found in human brains, testicles, and arterial plaques.
Oct 21, 2024
1:36:53
Difficulty: Intermediate
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Huberman Lab
The Effects of Microplastics on Your Health & How to Reduce Them
Bottled water contains up to 240,000 microplastic particles per liter — nearly 8x more than previously thought — and those particles are now found in human brains, testicles, and arterial plaques.
Oct 21, 2024
1:36:53
Difficulty: Intermediate
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Researcher whose work on phthalates and anogenital distance in animals and humans is cited as evidence of developmental endocrine disruption.
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Author of 'A Poison Like No Other: How Microplastics Corrupted Our Planet and Our Bodies', cited as a key reference for this episode.
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Fellow health science podcaster who independently produced a microplastics episode around the same time as Huberman, as noted during the episode.
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Episode sponsor offering comprehensive lab testing of 100+ biomarkers; Huberman joined their advisory board.
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Episode sponsor making smart mattress covers with sleep tracking, cooling, and heating; Huberman has used for nearly 4 years.
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Parent company of Topo Chico; pledged to cut PFAS levels in Topo Chico by half by 2023 following the Consumer Reports analysis.
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US regulatory body that banned BPA from sippy cups and food containers for young children due to endocrine disruption concerns.
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Published the 2024 study linking polyethylene microplastics to carotid artery cardiovascular plaques in 150 patients.
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Published the 2024 study using improved microscopy that found an average of 240,000 microplastic particles per liter in bottled water.
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Andrew Huberman's academic employer, mentioned to distinguish his podcast role from his teaching and research duties.
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A known endocrine disruptor found in plastic linings of canned goods, paper cups, and containers; banned from children's food containers by the FDA.
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Plasticizers added to flexible plastics, identified as endocrine disruptors associated with reduced testosterone and disrupted reproductive development.
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A BPA substitute used in 'BPA-free' plastics that similarly disrupts estrogen and androgen hormone pathways.
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Persistent synthetic chemicals found in carbonated water, nonstick pans, and food packaging; linked to liver damage and immune dysfunction.
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Episode sponsor; a vitamin, mineral, probiotic and adaptogen drink Huberman has used since 2012.
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Carbonated water brand found in a 2020 Consumer Reports analysis to contain 9.76 PFAS particles per trillion — the highest of brands tested.
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Book by Matt Simon about microplastic contamination of the planet and human bodies, read by Huberman in preparation for this episode.
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Evidence-based supplement and nutrition research website cited by Huberman for sulforaphane dosing guidance translated from rodent studies.
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Carbonated water brand found to contain 0.31 PFAS particles per trillion in the 2020 Consumer Reports analysis — the lowest of brands tested.
This episode
Claims & Sources
7 / 15 cited (47%)
Factual claims made this episode, and whether a source was named.
Eating one serving of canned soup daily for five days was associated with more than a 1,000% increase in urinary BPA, according to a randomized crossover trial.
Postmortem analysis of adult human brains found microplastics and nanoplastics comprise approximately 0.5% of total brain weight.
Microplastics and nanoplastics have been found in every human testicle examined in postmortem tissue analysis.
A 2024 New England Journal of Medicine study found polyethylene microplastics in the carotid artery plaques of approximately 58% of the 150 cardiovascular patients studied.
Urinary phthalate metabolites are most strongly inversely associated with serum testosterone in men and women aged 40 to 60 years.
A 2020 Consumer Reports analysis found Topo Chico carbonated water contained 9.76 PFAS particles per trillion, compared to 1.1 for Perrier and 0.31 for San Pellegrino.
A 2021 Journal of Environmental Science and Technology study found significantly higher levels of microplastics in stool samples from people diagnosed with irritable bowel syndrome compared to those without IBS.
Microplastics and nanoplastics have been detected in human placenta and in meconium (the first stool of newborns), confirming that plastic particles are transmitted from pregnant mothers to fetuses.
A prior widely reported claim that humans ingest a credit card's worth of microplastics per week was an overestimate by a million fold, according to a newer analysis.
Plastic linings in paper cups leach BPAs, BPS, and microplastics into liquids heated to 100 degrees Fahrenheit.
Reverse osmosis filtration removes all microplastics and nanoplastics from tap water, but also removes key minerals, requiring remineralization.
Boys born to mothers exposed to phthalates have a shorter anogenital distance, which correlates with reduced sperm count and lower sperm motility.
Animal studies found that microplastics and nanoplastics disrupt acetylcholinesterase activity in neurons, which affects attention, neuroplasticity, and neuromuscular control.
Examine.com translates the bioactive sulforaphane dose from rodent studies to approximately 1.1–5.5 mg for a 150-pound person and 1.5–7.2 mg for a 200-pound person.
TL;DR
Andrew Huberman breaks down the science of microplastics and nanoplastics — what they are, where they accumulate in the human body (brain, testes, follicles, cardiovascular plaques), and the correlative evidence linking them to hormone disruption, reduced sperm counts, IBS, and cardiovascular disease [1] — Andrew Huberman "Wherever scientists have looked in human postmortem tissue, they find microplastics and nanoplastics — brain, lungs, liver, testes, follicl…" 09:48 . No causal human data yet exist, but the correlations are compelling enough to act on [2] — Andrew Huberman "Elevated urinary phthalate metabolites are associated with lower testosterone in men, women, and children — but the strongest effect is in …" 45:20 . Practical strategies include switching from plastic water bottles to glass or stainless steel, installing a reverse osmosis filter, avoiding canned soup and sea salt, eating cruciferous vegetables or supplementing sulforaphane, sweating regularly, and reducing clothing turnover. Pregnant women and young children face the highest risk [3] — Andrew Huberman "240,000 particles/liter in bottled water: A 2024 PNAS study using improved imaging found bottled water contains on average 240,000 micropla…" 37:27 .
#microplastics
#nanoplastics
#endocrine disruptors
#BPA exposure
#liver detox
#sulforaphane
#reproductive health
#testosterone disruption
#cardiovascular health
#water filtration
#plastic pollution
#neurodevelopment
#pregnancy safety
#dietary fiber
#PFAS forever chemicals
#BPA
#BPS
#phthalates
#PFAS
#liver detoxification
#bottled water
#canned soup
#testosterone
#sperm health
#blood brain barrier
#reverse osmosis
#cruciferous vegetables
#sweating
#forever chemicals
#cardiovascular plaques
2 minute taster
Canned Soup Spikes Urinary BPA by 1,000%
A randomized crossover trial found one serving of canned soup daily for just five days was associated with a more than 1,000% increase in urinary BPA. The soup's lining leaches bisphenol A — a known endocrine disruptor that mimics estrogen and can activate or block hormone receptors.
Bottled Water Has 240,000 Plastic Particles Per Liter
A 2024 PNAS study using improved microscopy found bottled water contains an average of 240,000 microplastic and nanoplastic particles per liter — up from a prior estimate of 30,000. The jump wasn't because water got dirtier; better tools revealed particles that were always there but invisible to older methods.
Polyethylene Microplastics Found in Arterial Plaques
A 2024 NEJM study found polyethylene microplastics in the carotid artery plaques of 58% of 150 patients, with jagged plastic fragments visible under electron microscopy among the immune cells inside plaques. Whether the plastic caused or merely contributed to those plaques remains unknown.
Look closer
Andrew Huberman explains what microplastics are, their prevalence in the human body and environment, and their potential health impacts. He provides practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors (BPA, BPS, phthalates, PFAS), and discusses methods to enhance the body's detoxification and excretion of these substances.
Chapter list
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Huberman sets the tone: microplastics are in every human tissue, correlative data are alarming, but the goal is agency — not panic. Pregnant women and young children are highest priority.
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Sponsored segments for LMNT electrolyte drink and BetterHelp online therapy.
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Defines microplastics (1 micron–5 mm) and nanoplastics (<1 micron), explains their pervasiveness in air, water, food, and packaging, and introduces the ongoing debate about how much we actually ingest.
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Postmortem studies show microplastics in every examined tissue. The brain contains ~0.5% plastic by weight [1] — Andrew Huberman "Wherever scientists have looked in human postmortem tissue, they find microplastics and nanoplastics — brain, lungs, liver, testes, follicl…" 09:48 . They cross the blood-brain, blood-testicular, and blood-follicular barriers [2] — Andrew Huberman "Nanoparticles of plastic are small enough to slip through biological barriers like the blood-brain barrier and blood-testicular barrier tha…" 40:00 . Found in placenta and newborn first stool.
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Bottled water contains up to 240,000 plastic particles/liter [1] — Andrew Huberman "A 2024 PNAS study using improved microscopy found bottled water contains an average of 240,000 microplastic and nanoplastic particles per l…" 36:20 . Reverse osmosis ($300–$600) removes virtually all particles. Stainless steel or glass bottles are the practical alternative.
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Sea salt is contaminated with microplastics from ocean pollution. Switching to Himalayan pink or other non-marine salts is a cheap, easy reduction strategy.
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Sponsored segment for AG1, a vitamin, mineral, and probiotic drink Huberman has used daily since 2012.
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Canned soup lining leaches BPA; one daily serving for five days raises urinary BPA by over 1,000% [1] — Andrew Huberman "A randomized crossover trial found one serving of canned soup daily for just five days was associated with a more than 1,000% increase in u…" 30:30 . BPA-free cans may still contain BPS and phthalates. Dr. Shana Swan's phthalate work is introduced.
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'Microwave safe' only means plastic won't melt — it still leaches BPAs. Paper cup linings leach BPAs and microplastics into hot beverages [1] — Andrew Huberman "The plastic lining inside paper cups starts leaching BPAs, BPS, and microplastics as soon as hot liquid is added. The simple fix is to pour…" 35:30 . Use ceramic or stainless steel mugs.
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Improvements in SRS microscopy and point spread function analysis revealed far more nanoplastic particles in bottled water [1] — Andrew Huberman "A 2024 PNAS study using improved microscopy found bottled water contains an average of 240,000 microplastic and nanoplastic particles per l…" 36:20 and other tissues. Smaller particles cross biological barriers more easily.
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Nanoplastics lodge in brain, testes, and follicles. A 2021 study found higher microplastics in stool of IBS patients than controls, though causality is unclear.
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Phthalates are most strongly associated with reduced testosterone in men and women aged 40–60 [1] — Andrew Huberman "Elevated urinary phthalate metabolites are associated with lower testosterone in men, women, and children — but the strongest effect is in …" 45:20 . BPA and BPS mimic and block estrogen and androgen receptors. Microplastics in testes correlate with reduced sperm counts and motility.
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Sponsored segments for Function comprehensive lab testing and Eight Sleep smart mattress covers.
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A 2024 NEJM study found polyethylene microplastics in arterial plaques of 58% of cardiovascular patients [1] — Andrew Huberman "A 2024 NEJM study found polyethylene microplastics in the carotid artery plaques of 58% of 150 patients, with jagged plastic fragments visi…" 55:33 . PFAS forever chemicals are introduced as highly persistent toxins that cause liver and immune damage.
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Phase 1 and phase 2 liver detox explained. Sulforaphane from cruciferous vegetables enhances phase 2 detox [1] — Andrew Huberman "Sulforaphane, found in cruciferous vegetables like broccoli and cauliflower, enhances phase 2 liver detoxification — the process that prepa…" 1:01:04 . Examine.com dosing guidance discussed; Huberman takes 50 mg/day.
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Fiber binds lipophilic toxins for excretion. Avoid nonstick pans; use cast iron or ceramic. Topo Chico has 30x more PFAS than San Pellegrino [1] — Andrew Huberman "A 2020 Consumer Reports analysis found Topo Chico contained 9.76 PFAS particles per trillion — more than 30 times the 0.31 measured in San …" 1:12:20 . Hormone disruption by BPAs raises cancer risk in high-turnover tissues.
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Plastic-packaged produce increases exposure; farmer's markets reduce it. Clothing microfibers from washing are a major plastic source [1] — Andrew Huberman "Washing clothes releases microfibers that flow into oceans and air — and clothing overconsumption is described as potentially the single la…" 1:19:00 . Wearing clothes longer reduces cumulative microfiber shedding.
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Plastic-packaged produce increases exposure; farmer's markets reduce it. Clothing microfibers from washing are a major plastic source [1] — Andrew Huberman "Washing clothes releases microfibers that flow into oceans and air — and clothing overconsumption is described as potentially the single la…" 1:19:00 . Wearing clothes longer reduces cumulative microfiber shedding.
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Microwave popcorn bags and plastic toothpaste tubes are rich microplastic sources. Tooth tablets in glass jars are a safer alternative. Paper receipts are loaded with BPA; sunscreen enhances absorption.
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Microwave popcorn bags and plastic toothpaste tubes are rich microplastic sources. Tooth tablets in glass jars are a safer alternative. Paper receipts are loaded with BPA; sunscreen enhances absorption.
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Microplastics disrupt acetylcholinesterase in animal brains. The link to autism and ADHD is correlative and weak; causal claims are not supported by current data. Fetal exposure via placenta warrants extra caution during pregnancy.
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Huberman recaps all actionable to-dos and don'ts, announces his book 'An Operating Manual for the Human Body', and directs listeners to social media, the Neural Network Newsletter, and YouTube.
- Microplastics
- Plastic particles ranging from 1 micron (one-thousandth of a millimeter) to 5 millimeters in diameter found pervasively in the environment and human tissues.
- Nanoplastics
- Plastic particles smaller than 1 micron in diameter; smaller than microplastics and more capable of crossing biological barriers like the blood-brain barrier.
- BPA (Bisphenol A)
- A chemical compound used in plastic linings and containers that acts as an endocrine disruptor by mimicking estrogen, potentially activating or blocking hormone receptors.
- BPS (Bisphenol S)
- A chemical substitute for BPA used in 'BPA-free' plastics, but similarly functions as an endocrine disruptor affecting estrogen and androgen receptor pathways.
- Phthalates
- A class of chemicals added to plastics to increase flexibility and durability; known endocrine disruptors associated with reduced testosterone levels and disrupted reproductive development.
- PFAS (Per- and Polyfluoroalkyl Substances)
- A group of synthetic chemicals known as 'forever chemicals' because they resist biological and environmental breakdown; linked to liver damage and immune system disruption.
- Blood-brain barrier (BBB)
- A selective semi-permeable membrane separating circulating blood from the brain tissue, designed to prevent harmful molecules from entering; nanoplastics have been shown to cross it.
- Blood-testicular barrier
- A protective barrier between blood capillaries and sperm-producing cells in the testes that prevents foreign molecules from reaching the germ cells; nanoplastics can cross it.
- Endocrine disruptor
- A chemical that interferes with the body's hormone system by mimicking, blocking, or altering natural hormones like estrogen and testosterone.
- Bioaccumulation
- The progressive build-up of a substance (such as microplastics or toxins) within an organism's tissues at a rate faster than it can be excreted or metabolized.
- Sulforaphane
- A natural compound found in cruciferous vegetables like broccoli and cauliflower that enhances phase 2 liver detoxification, helping the body prepare and excrete harmful chemicals.
- Phase 2 liver detoxification (conjugation phase)
- The second stage of the liver's detox process in which enzymes attach molecules to toxins to make them water-soluble and easier to excrete via urine or bile.
- Cytochrome P450 enzymes
- A family of enzymes involved in phase 1 liver detoxification that oxidize and convert toxins, including environmental chemicals, into less harmful intermediate compounds.
- Acetylcholinesterase
- An enzyme that breaks down the neurotransmitter acetylcholine in the synapse; disruption of its activity by microplastics may affect attention, neuroplasticity, and neuromuscular control.
- Meconium
- The first stool passed by a newborn, typically within 24 hours of birth; analyzed for developmental health indicators and now known to contain microplastics and nanoplastics.
- Reverse osmosis
- A water filtration process that pushes water through a semi-permeable membrane to remove nearly all contaminants, including microplastics, nanoplastics, and dissolved chemicals.
- Anogenital distance
- The physical distance between the anus and genitalia, used in research as an external biomarker of prenatal hormone exposure; shortened in males exposed to phthalates in utero.
- Lipophilic
- Describes molecules that dissolve in fats/lipids rather than water; relevant because many endocrine-disrupting chemicals are lipophilic and can cross cell membranes and be absorbed by dietary fiber.
- Point spread function
- In microscopy, the response of an imaging system to a single point of light; improvements in resolving point spread functions allowed scientists to distinguish many tiny plastic particles previously counted as one.
- Macrophages
- Immune cells that engulf and digest cellular debris, pathogens, and foreign particles; found surrounding microplastic fragments in cardiovascular arterial plaques in a 2024 NEJM study.
