How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

My guest this episode is Dr. Justin Sonnenburg, Professor of
Microbiology & Immunology at Stanford University. Dr.
Sonnenburg’s research focuses on how microbes in our gut impact our
mental and physical health and how diet and your environment shape
your gut microbiome. We discuss the architecture of the gut
microbiome and microbiota variability in different regions of the
gastrointestinal (GI) tract and how these can change in response to
diet, environment or genetics. We explore the early establishment
of your microbiome and how your mode of delivery into the world
(C-section or not) shapes your gut. We also discuss lifestyle
factors that can alter your microbiome and the integral role the
gut microbiome plays in communicating to other organs, including
your brain. Dr. Sonnenburg details his recent clinical study, which
found that diets rich in fermented foods (but not fiber) increase
microbiota diversity and reduce signals of inflammation.
Additionally, we examine how foods typical in Western Diets (e.g.,
high fat, low fiber, processed foods) can negatively impact the gut
microbiome. Throughout the episode, we discuss actionable tools
from peer-reviewed clinical findings that anyone can implement,
regardless of budget, in order to optimize their gut microbiome and
health. For the full show notes, visit hubermanlab.com. Thank you
to our sponsors AG1: https://athleticgreens.com/huberman LMNT:
https://drinklmnt.com/hubermanlab Waking Up:
https://wakingup.com/huberman Momentous:
https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Justin
Sonnenburg, Gut Microbiome (00:03:11) Sponsors: AG1, LMNT
(00:08:30) What is the Gut Microbiome? (00:12:49) Gastrointestinal
(GI) Tract & Microbiota Variability (00:16:00) Breast Feeding,
C-Sections & Pets (00:21:56) The Human Microbiome Project at
Stanford (00:26:30) Traditional vs. Industrialized Populations
(00:28:58) Resilience of the Microbiome (00:35:10) Regional
Differences Along Your GI Tract (00:42:04) Fasting, Cleanses &
Gut Health (00:51:19) Dietary Differences (01:01:24) Simple vs.
Complex Carbohydrates, Processed Foods (01:07:03) Artificial &
Plant-based Sweeteners (01:12:44) Cleanses: Useful? Harmful?
(01:14:50) Your Microbiome & Your Immune System (01:20:17)
Dietary Fiber & Fermented Foods (01:32:13) High-Fiber vs.
High-Fermented Diet; Inflammation (01:41:33) Ripple Effects of a
Healthy Diet (01:45:00) Does a High-Fiber Diet Make Inflammation
Worse? (01:47:22) Over Sterilized Environments (01:50:15) The Gut
Microbiome’s Effect on Physiology (01:56:45) Gut-Brain Connection
(01:59:30) Probiotics: Benefits & Risks (02:04:20) Prebiotics:
Essential? (02:07:00) Tools for Enhancing Your Gut Microbiota
(02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube,
Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter,
Neural Network Newsletter Disclaimer Learn more about your ad
choices. Visit megaphone.fm/adchoices