The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health
In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, a sugar found in liquids, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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Timestamps
(00:00:00) Dr. Robert Lustig
(00:02:02) Sponsors: Eight Sleep, Levels & Aero Press
(00:06:41) Calories, Fiber
(00:12:15) Calories, Protein & Fat, Trans Fats
(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods
(00:26:43) Fructose, Mitochondria & Metabolic Health
(00:31:54) Trans Fats; Food Industry & Language
(00:35:33) Sponsor: AG1
(00:37:04) Glucose, Insulin, Muscle
(00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer
(00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation
(01:00:51) Supporting the Gut Microbiome, Fasting
(01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry
(01:10:28) Sponsor: LMNT
(01:11:51) Processed Foods & Added Sugars
(01:14:19) Sugars, High-Fructose Corn Syrup
(01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health
(01:30:04) Obesity, Diabetes, “Hidden” Sugars
(01:34:57) Diet, Insulin & Sugars
(01:38:20) Tools: NOVA Food Classification; Perfact Recommendations
(01:43:46) Meat & Metabolic Health, Eggs, Fish
(01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D
(01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress
(01:59:12) Food Industry, Big Pharma & Government; Statins
(02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars
(02:12:58) Real Food Movement, Public School Lunches & Processed Foods
(02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress
(02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain
(02:34:32) Re-Engineering Ultra-Processed Food
(02:38:45) Sugar & Addiction, Caffeine
(02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma
(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance
(03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco
(03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods
(03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels
(03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars
(03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter