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

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, sugars found in liquid
form, 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. Use Ask Huberman Lab, our
new AI-powered platform, for a summary, clips, and insights from
this episode. Thank you to our sponsors AG1:
https://drinkag1.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robert
Lustig (00:02:02) Sponsors: LMNT & Waking Up (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
(00:33:55) 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 (01:11:51) 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
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