Thursday, July 4, 2024
Mitochondrial Health

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

Andrew Huberman



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 the show notes, including referenced articles and additional resources, please visit https://www.hubermanlab.com/episode/dr-robert-lustig-how-sugar-processed-foods-impact-your-health

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Dr. Robert Lustig
Website: https://robertlustig.com
Books: https://robertlustig.com/books
Publications: https://robertlustig.com/publications
Blog: https://robertlustig.com/blog
UCSF academic profile: https://profiles.ucsf.edu/robert.lustig
Metabolical (book): https://amzn.to/48mNhOE
SugarScience: http://sugarscience.ucsf.edu
X: https://twitter.com/RobertLustigMD
Facebook: https://www.facebook.com/DrRobertLustig
LinkedIn: https://www.linkedin.com/in/robert-lustig-8904245
Instagram: https://www.instagram.com/robertlustigmd
Threads: https://www.threads.net/@robertlustigmd

Timestamps
00:00:00 Dr. Robert Lustig
00:02:02 Sponsors: Eight Sleep, Levels & AeroPress
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
02:57:39 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

#HubermanLab #Science #Nutrition

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

Disclaimer: https://hubermanlab.com/disclaimer

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34 thoughts on “Dr. Robert Lustig: How Sugar & Processed Foods Impact Your Health”

  1. This episode was fascinating and I learned so much. I was able to listen to the entire episode while traveling for the holidays. I just found out a family member is taking Ozempic that does not have obesity issues.I will listen to that section again in this episode and educate myself again. Thank you for the commitment for giving the public life changing information.

  3. Zero calorie sugar probably better than fructose. I put stevia in coffee but don't drink many sodas. Used to drink energy drinks but swapped those out for a non-synthetic b complex vitamin and espresso

  6. it took me five day to listen and write down all that I learned.Thank you for the enormous knowledge and thank you for your courage to name so clearly the role of market interests!
    my question: what about Galactose, Ribose ("The supplement may help to bring the heart's ATP levels back to normal after a heart attack or angina episode. Some studies also show that ribose may improve heart function and quality of life for people with coronary artery disease and congestive heart failure".) and Trehalose, good against neurodegenerative diseases like M Parkinson)??
    and as far as meat is concerned, game should be mentioned; deer and roe deer have – probably because of their movement and diet – a completely different meat quality than any other red meat (rich in omega 3, for example)

  7. Would you consider having Bernardo Huberman on the podcast? Lol, seriously, I would love to hear about quantum information science and how that might apply to humans and technology in the future. In particular, would it, could it, be applied to AI, understanding conciousness, and humanoids? Is it already?

  11. Very enlightening episode! As an Argentinian I can rely on the comment about meat. Now I get why, while living in the US, I went almost vegetarian, it tastes very different.

  14. This was a great episode, as always – full of incredibly valuable information. I did have a follow-up question, though. I believe early in the podcast, Dr Lustig stated that sugary soda was very price inelastic – that people were so addicted that they purchased it regardless of price increases. However, later in the episode, he stated that the Berkley soda tax of $0.10 caused a decrease in purchases/consumption that led to many great health benefits in the community. I'm trying to reconcile those two seemingly contradictory statements. What did I miss or misunderstand?

  18. There’s NOTHING to do with calories to lose weight if you get
    Insulin down? Really? I feel like Dr. Andy Galpin and Layne have a lot to say here…and maybe you, too. He sounds more like fructose-zealot. I didn’t feel this way when I listened to Dr.Rick Johnston on fructose on Drive????

  19. Dr. Huberman, will you be going over the facts and studies mentioned in this episode and others? I have read several studies cited in this discussion as well as fact checked several statements. Many of which are inaccurate or being explained incorrectly. I would love to hear from you and your team discussing Dr. Lustig's claims.

  21. Thank you so much for such important information! I definitely plan to use Dr.Lustig's tools for myself. But would also love to be part of a movement to educate the public and improve the quality food being distributed. I am so grateful for you Dr. Huberman and Dr. Lustig!

  25. He says bananas aren't as good as blueberries yet bananas have more fibre and less fructose than blueberries by his metrics making them better in both aspects? Am I getting something wrong here?

  26. straight up lies. there's no such thing as bad food. it's all good. food is so beautiful. we are so lucky to have it in such abundance & variety. just eat sensible amounts, and everything will be fine.

  27. I’m sure he’s 100% correct on the science, and I learned a lot. However, his explanation of economics is really garbled. Price theory is not the same as Keynesian economics.

  29. Robert Lustig changed my life in March after listening to one of these podcasts. He's the first one to actually call out sugar and to explain how it works in the liver. So I decided to quit sugar and that cured my depression within a week. Since then I've been optimizing my health and now feeling better than ever.

  31. Question .. if antibiotic fed chicken is a no-no then how are eggs ok ? . This was amazing content Andrew !!! Just so enlightening. Thank you !!!!

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