Dr. Robert Lustig

Sponsors: Eight Sleep, Levels & AeroPress

Calories, Fiber

Calories, Protein & Fat, Trans Fats

Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods

Fructose, Mitochondria & Metabolic Health

Trans Fats; Food Industry & Language

Sponsor: AG1

Glucose, Insulin, Muscle

Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer

Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation

Supporting the Gut Microbiome, Fasting

Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry

Sponsor: LMNT

Processed Foods & Added Sugars

Sugars, High-Fructose Corn Syrup

Food Industry & Added Sugar, Personal Responsibility, Public Health

Obesity, Diabetes, “Hidden” Sugars

Diet, Insulin & Sugars

Tools: NOVA Food Classification; Perfact Recommendations

Meat & Metabolic Health, Eggs, Fish

Sources of Omega-3s; Vitamin C & Vitamin D

Tool: Reduce Inflammation; Sugars, Cortisol & Stress

Food Industry, Big Pharma & Government; Statins

Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars

Real Food Movement, Public School Lunches & Processed Foods

3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress

Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain

Re-Engineering Ultra-Processed Food

Sugar & Addiction, Caffeine

GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma

Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance

Fructose & Addiction, Personal Responsibility & Tobacco

Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods

Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels

Improving Health, Advocacy, School Lunches, Hidden Sugars

Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

- The Huberman Lab Podcast discusses science and science-based tools for everyday life.
- Dr. Robert Lustig is a specialist in hormones and a professor of pediatric endocrinology.
- The discussion focuses on whether a calorie is just a calorie and the impact of different types of nutrients on cellular functioning and health.
- The role of macronutrients, fiber, and the gut microbiome in food processing is explored.
- The addictive nature of certain sugars and their impact on the brain and body is discussed, as well as the influence of the food industry on our eating habits.
- The podcast is separate from the speaker's teaching and research roles at Stanford.
- The speaker aims to provide free information about science and science-related tools to the general public.
- The podcast is sponsored by Eight Sleep, Levels, and AeroPress.

- The Huberman Lab Podcast discusses science and science-based tools for everyday life.
- Dr. Robert Lustig is a specialist in hormones and a professor of pediatric endocrinology.
- The discussion focuses on whether a calorie is just a calorie and the impact of different types of nutrients on cellular functioning and health.
- The role of macronutrients, fiber, and the gut microbiome in food processing is explored.
- The addictive nature of certain sugars and their impact on the brain and body is discussed, as well as the influence of the food industry on our eating habits.

- The podcast is separate from the speaker's teaching and research roles at Stanford.
- The speaker aims to provide free information about science and science-related tools to the general public.
- The podcast is sponsored by Eight Sleep, which offers smart mattress covers for better sleep.
- The podcast is also sponsored by Levels, a program that uses a continuous glucose monitor to track the impact of food, exercise, and sleep on blood glucose levels.
- The podcast is additionally sponsored by AeroPress, a coffee maker that produces high-quality coffee.

- The transcript discusses the metabolism of glucose and its effects on uric acid, mitochondrial function, and blood pressure.
- It compares the effects of consuming 250 calories of glucose from a bagel to 250 calories of fructose from Oreos.
- Fructose is metabolized in the intestine and can be turned into fat, leading to a postprandial triglyceride response.
- Fructose can also nitrate tight junction proteins in the intestine, causing leaky gut and inflammation.
- The high consumption of ultra-processed foods containing fructose contributes to systemic inflammation in many Americans.

- The intestinal pathway has three barriers to keep waste in the center.
- The mucin layer is a physical barrier that sits on top of intestinal cells and can be used by bacteria as food.
- Fiber is important for building up the mucin layer and reinforcing the tight junctions between the intestine and bloodstream.
- Fasting can lead to the consumption of the intestinal lining, but eating enough fiber and fermented foods can replenish the gut microbiome.
- Short chain fatty acids, produced by the microbiome from fiber, are beneficial for intestinal cells and are considered postbiotics.

- Consuming fructose in highly processed foods can disrupt the gut and make it leaky.
- Eating a breakfast high in added sugars, like Froot Loops and orange juice, can exceed the recommended daily limit for children.
- The food industry adds sugar to products to make them addictive and increase sales.
- Price elasticity shows that people are more willing to pay higher prices for sugary foods and drinks.
- The food industry is aware of the addictive nature of sugar and intentionally spikes products with it.

- Element is an electrolyte drink with zero sugar and the correct ratios of electrolytes (sodium, magnesium, and potassium).
- Electrolytes are important for proper cell functioning, especially nerve cells.
- Drinking Element improves mental and physical functioning when well hydrated.
- The speaker drinks one packet of Element in the morning and during exercise, and an additional packet after sweating a lot.
- Element comes in various flavors and can be heated up in the winter months. A free sample pack is available at drinkelement.com/huberman.

- Some cereals marketed as healthier options, like honey nut Cheerios, may still contain a lot of sugar.
- European breads are preferred because they are less sweet compared to American breads.
- Dessert-like ingredients, such as sugar, are added to foods that are typically considered savory.
- Sugar added to grocery store bread helps it stay moist and prevents it from staling quickly.
- The addition of sugar to bread can contribute to chronic metabolic disease.

- Sucrose is the type of sugar found in table sugar and brown sugar.
- Sucrose is made up of one molecule of glucose and one molecule of fructose.
- When sucrose is consumed, the glucose is absorbed by the body and generates an insulin response, while the fructose goes straight to the liver and generates fat.
- High fructose corn syrup is made up of one molecule of glucose and one molecule of fructose that are not bound together.
- High fructose corn syrup and sucrose have similar metabolic effects, but they are used differently and have different economic costs.

- The food industry is not entirely bad, but there are good and bad actors within it.
- There is a concerted effort to lace food with sugar to make people crave more, leading to metabolic illness.
- Personal responsibility alone is not enough to address the problem, as every public health issue requires a societal response.
- The barriers to change include lack of knowledge, limited access to healthier alternatives, affordability, and the impact of personal choices on others.
- The food industry's profits contribute to healthcare costs, environmental costs, and productivity costs, creating a significant deficit.

- The conversation about obesity and fat shaming is difficult to have without facing potential attack.
- Diabetes rates in America have increased from 8% to 11.4% in the past 20 years, potentially due to hidden sugars in foods.
- Countries like Pakistan, India, and China have high diabetes rates despite being thin, likely due to ultra-processed food.
- Many countries do not import or produce high fructose corn syrup, but still have obesity and diabetes problems due to sucrose.
- Ultra-processed food inhibits both burning and growth, making it questionable whether it can be considered food.

- The speaker suggests a diet that includes meat, fish, eggs, vegetables, and fruits, while avoiding starches, alcohol, and soda.
- The elimination of fructose and glucose fructose combination is believed to contribute to weight loss, rather than just reducing calorie intake.
- Insulin plays a role in weight loss, and reducing insulin levels can lead to the release of stored triglycerides and weight loss.
- Refined carbohydrates, sugar, and branched-chain amino acids can increase insulin levels.
- The speaker emphasizes the importance of getting insulin levels down for successful weight loss.

- Dr. Carlos Montero has developed the NOVA system for categorizing food processing into four classes.
- NOVA class four, which includes ultra-processed foods, is associated with chronic metabolic diseases.
- The upper limit for daily caloric intake from NOVA class four foods is 7-10%.
- A web-based tool called PERFECT has been developed to categorize foods based on their metabolic effect and filter out NOVA class four foods.
- Staying on the periphery of the grocery store, focusing on produce, meat, and dairy, can help avoid NOVA class four foods.

- Dr. Robert Lustig discusses the misconception that all calories are equal in terms of weight gain and loss.
- He explains that while a calorie burned is a calorie burned, a calorie eaten is not necessarily a calorie eaten.
- He gives the example of almonds, where 30 out of 160 calories are not absorbed due to the fiber content.
- The fiber forms a gel in the intestine, preventing the absorption of those calories.
- The calories that are not absorbed by the body are instead consumed by the gut microbiome, which can have positive effects on health.

- Grass-fed steak is more tender and requires less chewing compared to corn-fed steak.
- Corn-fed animals have metabolic syndrome due to the high levels of branched chain amino acids in corn.
- Excess branched chain amino acids can lead to fatty liver disease and insulin resistance.
- Eggs are a near perfect protein with good bioavailability.
- Orange yolk eggs have higher levels of omega-3s compared to yellow yolk eggs.

- Marine life, such as fish, is a great source of omega-3s, but heavy metals can be a concern.
- There are three types of omega-3s: ALA, EPA, and DHA.
- ALA can be obtained from vegetables, EPA can only be obtained from marine life, and DHA can be obtained from marine life or algae.
- The speaker personally takes fish oil, vitamin C, and vitamin D as supplements.
- Vitamin D supplementation may not be effective if there is underlying inflammation in the body.

- Reducing fructose intake is one way to reduce systemic inflammation.
- Heavy metals like cadmium, found in South American chocolate, can contribute to inflammation.
- Fiber and short chain fatty acids from fiber can help reduce inflammation.
- Chronic sleep deprivation can increase inflammation due to elevated cortisol levels.
- Cortisol is essential and has beneficial effects acutely, but chronic elevation can lead to inflammation.

- The food industry and government are involved in conspiracies.
- Congressmen and women are influenced by the food industry due to campaign contributions.
- The American Legislative Exchange Council (ALEC) is a political organization that writes bills for big industries.
- Statins have limited benefits for primary prevention but are more effective for secondary prevention.
- LDL levels are not the main problem, and triglyceride levels are a more important cardiovascular risk factor.

- The food system is broken and the food industry benefits from the lack of communication between federal agencies.
- Success in anti-smoking campaigns came from appealing to the rebelliousness of youth and exposing the profit motives of tobacco companies.
- The example of Berkeley's soda tax shows that making sugary drinks more expensive can lead to positive health outcomes.
- Cultural shifts in America have occurred in the past, such as the adoption of bicycle helmets, seat belts, smoking bans, and condoms in bathrooms, which were initially met with resistance but are now widely accepted.
- The key to making lasting changes is educating and empowering the younger generation to vote and make informed choices.

- There is a movement against ultra-processed food and a demand for healthier options in schools.
- Public schools serve more fast food than popular franchises like McDonald's and Chick-fil-A combined.
- The nonprofit organization Eat Real has a new business model for public schools to eliminate unhealthy foods.
- In 1971, a resolution required school cafeterias to cover their costs, leading to partnerships with food industry giants.
- The consumption of ultra-processed food is linked to obesity, poor academic performance, and depression in teenagers.

- There are three different types of fat depots: subcutaneous fat, visceral fat, and liver fat.
- Subcutaneous fat, which is the fat under the skin, does not have a significant impact on metabolic health.
- Visceral fat, which is fat around the organs in the abdominal region, can lead to metabolic dysfunction and is influenced by cortisol and stress.
- Liver fat, which is fat stored in the liver, can cause immediate metabolic dysfunction and is primarily influenced by alcohol and sugar consumption.
- Intermittent fasting can help reduce liver fat.

- Artificial sweeteners do not reduce fat.
- Non-caloric sweeteners can still cause an insulin response.
- A study showed that individuals who consumed diet soda gained weight and had an increased insulin response.
- The insulin response from food can condition a greater insulin response from diet soda.
- Another study showed that consuming diet sweeteners in the morning led to increased food intake and insulin response throughout the day.

- The Kuwaiti Danish Dairy Company (KDD) approached the speaker to help them become a metabolically healthy company.
- The speaker assembled a scientific advisory team to analyze KDD's products and make recommendations for improvement.
- The team re-engineered 10% of KDD's product portfolio to be metabolically healthy.
- The speaker published a paper outlining three principles for creating healthy food: protect the liver, feed the gut, and support the brain.
- The team made specific recommendations for KDD, including reducing sugar, adding fiber and omega-3s, and addressing the use of emulsifiers.

- Non-caloric sweeteners are added to various foods to increase cravings and drive consumption.
- Insulin blocks leptin signaling, making people hungrier and increasing cravings.
- Chronic overstimulation of neurons with dopamine can lead to cell death and addiction.
- Fat is not addictive, but caffeine and sugar are problematic substances.
- Coffee is addictive but not toxic, and caffeine is highly reinforcing.

- Excess amino acids from protein consumption are deamidated by the liver and converted into organic acids for energy production.
- Protein requires more energy to prepare for burning compared to carbohydrates or fats.
- Approximately 10% of the calories consumed are used to maintain body temperature.
- The thermic effect of food is higher for protein, resulting in a net loss of energy.
- When consuming a 1,600 calorie porterhouse steak, about 25% of the protein calories can be counted towards the energy burn deficit.

- GLP-1 agonists like Ozempic are widely used for weight loss.
- GLP-1 decreases the rate of gastric emptying, leading to increased satiety.
- GLP-1 analogs can cause weight loss, but it is a combination of fat and muscle loss.
- There are concerns about side effects such as nausea, vomiting, pancreatitis, and gastroparesis.
- There is also a concern about the potential for major depressive disorder and reduced alcohol consumption with GLP-1 analogs.

- Resistance training is important for maintaining muscle mass, especially for those on certain medications.
- Jumpstarting weight loss through methods like stomach stapling may not be effective if underlying issues, such as sugar addiction, are not addressed.
- Carrying excess adipose tissue for a long time can impact neural circuitry and make it harder to achieve a healthy weight.
- Leptin resistance, caused by high insulin levels, can lead to increased hunger and decreased motivation to move.
- Lowering insulin levels by reducing refined carbohydrates and sugar can help improve leptin sensitivity and aid in weight loss.

- Consuming glucose activates different brain sites, while consuming fructose preferentially activates neurons in the reward pathway.
- Fructose stimulates the reward center, similar to heroin, cocaine, and nicotine.
- Chemical and behavioral addictions all stimulate dopamine in the reward center and can be addictive.
- The question of personal responsibility in addiction is complex, as addicts may not be in the best position to guide their own treatment.
- The notion of personal responsibility was invented by the tobacco industry in 1962 to deflect blame for smoking-related health issues.

- The speaker suggests playing a rapid-fire Q&A game to discuss food choices and consumption.
- Fruit consumption is recommended, while fruit juice is not.
- Brown rice is preferred over white rice due to its higher fiber content.
- Most tomato sauces contain added sugar, but there are some options without it.
- Sourdough bread and high-fiber bread are better choices than bread with a high carbohydrate to fiber ratio.
- The quality of meat, fish, and eggs depends on factors such as sourcing and whether they are organic or pasture-raised.
- Fermented foods, such as kimchi and sauerkraut, are recommended, but caution is advised with commercially available yogurts that may contain added sugar.

- Intermittent fasting can be beneficial for patients with liver fat.
- Zero calorie soda is not recommended, and sugary soda is considered harmful.
- Food combinations that include fiber can help blunt the insulin response.
- BioLumen is a proprietary fiber product that expands in the stomach, reduces glucose and insulin response, and feeds the gut microbiome.
- NOVA class one foods are those without labels or ingredients lists, while class four foods are ultra-processed and should be avoided.

- The speaker recommends getting rid of sugar and going for a walk to improve health.
- They suggest advocating for clear definitions of what is considered food and removing junk food from hospitals and public venues.
- The speaker discusses a business model for providing healthy meals to school districts.
- They explain how to identify added sugars on food labels and recommend avoiding products with more than four grams of added sugars per serving.
- The interviewer expresses gratitude for the speaker's education in nutritional biochemistry and their advocacy for health.

- Dr. Robert Lustig discusses nutrition and the impact of sugar on brain and body health.
- Viewers are encouraged to support the podcast by subscribing to the YouTube channel and leaving reviews on Spotify and Apple.
- Questions, comments, and guest suggestions can be left in the YouTube comment section.
- The podcast discusses supplements and their benefits, with more information available at livemomentous.com/huberman.
- The host, Huberman Lab, can be followed on various social media platforms, where science-related content is shared.

- Glucose is essential for energy and is used by every cell in the body.
- Glucose can be produced by the body even if it is not consumed through food.
- Fructose is addictive and activates the reward center of the brain.
- Fructose is not necessary for vertebrate life and has no function in the human body.
- Fructose consumption has increased significantly in the past century.

- Fructose inhibits three enzymes necessary for normal mitochondrial function: AMP kinase, ACAD-L, and carnitine palmitoyltransferase-1.
- Fructose binds to the active site of AMP kinase, rendering it dead and inhibiting mitochondrial biogenesis.
- Fructose also inhibits ACAD-L, which is necessary for preparing fatty acids for metabolism.
- Fructose inhibits carnitine palmitoyltransferase-1, preventing the shuttle mechanism for fatty acids to be beta-oxidized for energy.
- Long-term consumption of ultra-processed foods high in sugar, like fructose, can lead to comorbidities and a decrease in longevity.

- Trans fats from previous generations are still affecting people's health.
- Margarine was considered bad, while butter is now seen as fine.
- Trans fats are now illegal in processed foods, but can still be made at home.
- Sugar is now a big problem due to its impact on mitochondrial function.
- The idea that a calorie is a calorie is not supported by evidence, as cutting calories does not lead to long-term weight loss.

- Quality nutrition is important for physical and mental health, cognitive functioning, memory, learning, and focus.
- High quality nutrition includes vitamins, minerals, probiotics, prebiotics, and fiber from unprocessed or minimally processed sources.
- Getting enough servings of fruits, vegetables, fiber, and probiotics can be challenging.
- AG-1 is a product that provides foundational nutritional needs, including vitamins, minerals, probiotics, and fiber.
- A special offer is available at drinkag1.com/huberman for five free travel packs and a year supply of vitamin D3K2.

- The transcript discusses the breakdown of macronutrients, specifically carbohydrates.
- It explains that when glucose is ingested, it causes a spike in blood glucose levels, which is regulated by insulin.
- The transcript highlights that a high glucose spike can lead to endothelial dysfunction and other health issues over time.
- Insulin is described as the energy storage hormone, responsible for storing excess glucose as fat.
- The utilization of glucose by muscles is independent of insulin, but exercise can help clear glucose from the bloodstream and reduce the need for insulin.

- The Podurko mouse is a genetically engineered mouse that lacks the insulin receptor in the kidney.
- These mice have normal blood glucose levels and glucose tolerance, but they develop severe kidney disease.
- Insulin is found to have a negative effect on the kidneys even without binding to its receptor.
- Insulin drives growth in cells, and the signal for growth is oxygen.
- Tumor cells grow rapidly because they lack oxygen, while a fetus receives a high amount of oxygen, leading to growth.

Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health