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, 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 www.hubermanlab.com/episode/d...
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Dr. Robert Lustig
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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, KZbin Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Nutrition
Title Card Photo Credit: Mike Blabac - www.blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer

[@46positivity]

It still blows my mind that normal, working-class people such as myself have free access to conversations between, and lectures by, the world's greatest teachers on all imaginable topics. The internet can be poison, we all know that. But if used properly it is easily one of the greatest paths to knowledge and well-being ever devised by man. I feel fortunate to be old enough to remember when there was no internet, but young enough to have been relatively young when it became widely available.

[@helenahandkart1857]

It's a beautiful thing!

[@DanceintheRaine666]

Eloquently and succinctly said.

[@snapman218]

Dumb people will get dumber, smart people will continue to become more intelligent.

[@shannonburstein]

Agree!

[@stevelanghorn1407]

Absolutely right. Let’s hope the good will outweigh the bad.

[@melnelly5918]

I will watch this after Christmas 😂

[@GetUnlabeled]

😂😂😂

[@dothemath3664]

You are my leader😂😂😂

[@thearaba1044]

😂😂😂

[@BarabasCsaba7]

Smart Lad! 😂

[@prajwal_puruvan.]

Nice😂

[@TeddyStar171]

Watched this 4 times now, I think it’s the best podcast I’ve seen on health. Please invite him back

[@drumsonly44]

What about the part where he straight up lied about a study?

[@misakamikoto8785]

@@drumsonly44 find me one single person that live on Earth in the past, now, or in the future that doesn't lie about anything and tell you everything is nothing but the absolute truth, I'm all ears.

[@Ypelaar]

which part?@@drumsonly44

[@drumsonly44]

@@misakamikoto8785 I’m not sure what your point is?

[@Dark_Angel555]

@@drumsonly44 that everybody lies like House says and we should somehow take only the truth from people and never the lies ... but how do you identify when they are telling the truth and when do they lie ? that's the problem ... it is a headache to constantly look for when people lie or not so I don't have any solution here... maybe just don't trust anybody ? lol

[@MegaSash101]

The fact that such top class information is out here for absolutely free is incredible. What an episode.

[@pauls3075]

The fact that food companies already know this information is a crime!

[@padinoel261]

Outstanding episode.

[@joblow9752]

they are losers

[@akwrite]

guess what, the dude know that the millions of views will pay out exuberantly

[@BRM101]

Andrew’s episode on alcohol is what gave me the final push I needed to quit 15months sober now and I don’t miss it at all.

[@annbarbarag9152]

That’s amazing. Congratulations.

[@denisea.9033]

👏🏼🙌🏼🥳

[@licornemagique7534]

This is so inspirational thank u for sharing !! And congratulations !!🎉

[@kathiefleming2830]

Bravo

[@Roaring.On.Carnivore.]

👍💪

[@skoolie_life3261]

I absolutely love these extended discussions. How lucky are we to live in this day in age where experts in their fields are willing to sit down and share science-backed information with us, without being interrupted or cut short by producers? I’m also grateful that enough people are interested and willing to watch it so that these types of discussions can continue.

[@130kilos]

can't agree more

[@HavarNamar]

So true! So grateful!

[@allalefevre4392]

So agree!

[@sashoxxx]

This is THE podcast. This is THE topic. This is life, right here. This is pure gold. Mine it, process it, use it. Live.

[@whocoulditbe1090]

calm down ...

[@sashoxxx]

I'm calm. Now what?

[@crypton_8l87]

cut it out - sugar

[@EmilWestrum]

Quack quack quack quack

[@Flyingjaffacake]

That came from the heart!

[@debbarnes125]

You may very well have saved my life. I am a HUGE fan of Huberman Podcasts & I feel like the universe led me here to you today especially. I've put on 20+ lbs in the last 3 months. It was Cadbury eggs. It was a bag a day...then 2, then 3 and I still wanted more. The taste...the creamy sweetness and crunch addictive. If you look it up, it is actually a thing. A massive problem for many. I could feel my body screaming at me to stop. Sugar high unbearable. The crashes unbearable. Unable to control myself...leaving home to get another bag and then getting 2 and eating some in the car on the way home. Mindlessly eating mouthfuls unable to stop. Shame. Bloated. No energy. Utterly defeated. Knowing I am addicted. I've been beside myself wondering what I can do. (I have had food issues my whole life and was bulimic for 20 years) I will be 70 in November, and have at moments been terrified at what was to become of me. I hardly recognize myself in the mirror, and my sense of self has taken the biggest blow. I have felt I had nowhere to turn. I saw somewhere that you had spoken to someone recently about sugar and today decided to look it up and have a listen. Having the metabolic side explained so clearly and in such depth, set me free. Nutrition, while I realize the importance of it, has become a matter of just buying what the next guy touts as true. I no longer have faith or confidence in what is best for me, or what I should do and Why. I am forever changed. I was frantically taking notes. (hopefully I can read them!!) What sugar does to my body was explained in such detail, I feel as though I now have a vivid visual of what I am putting my body through. It's FANTASTIC!!! However difficult, I now have a clear path - and it's one I feel I have a better chance of following because of this new knowledge. A few takeaways...Sugar reduces the intensity of the furnace...Don't want that!, Fructose is the driver of leaky gut and therefore inflammation and I am so very inflamed. Intermittent Fasting will give my liver a chance to clear out the nasty fat I've loaded upon it. Get my insulin down to help with my hunger and sloth. Dramatically increase my fibre especially insoluble, Cut out sugar including my crutch Splenda, Omega 3's , Fermented foods, move my body and get back to weight training which I love. All actionable, easy and I believe will be a relative Fast Track to a healthy me, so that I may enjoy another few decades healthy and joyful. I cannot thank you enough Andrew for this podcast with Dr. Robert Lustig. Truly. This was a helluva podcast!!

[@Atune_tv]

Love this. Best of luck!!

[@tripe9719]

Keep sticking with it and if you’ve fallen off, get right back in the saddle!

[@kathygodfrey3158]

So proud of you 🥰 well done. Keep it up. YOU GO GIRL!!!

[@jennycurtis4447]

Consider going carnivore. Eat as much healthy, high fat meats, eggs and butter you can handle. All your sugar cravings will be gone in a few days to weeks. It is absolutely liberating.

[@DerisedEgami]

You can do this. I followed Dr Berg and Dr Pradip, last year (right about this time). Within 3 weeks, I was down 13 pounds, chronic neck and back pain was gone, chronic depression cleared up and stayed gone, better sleep, more energy, no longer had trouble breathing, fluttery chest feeling went away, etc. As of this January 1st, I was down 30 pounds. It's a lifestyle, now. Fasting, supplements, weight-lifting, and just being aware of what food is and is not. The world needs to know this stuff.

[@harshitrautela6585]

🎯 Key Takeaways for quick navigation: <a href="#" class="seekto" data-time="505">08:25</a> 🔄 *Not all calories are created equal; the source matters. The body processes macronutrients differently.* <a href="#" class="seekto" data-time="694">11:34</a> 🍽️ *The presence of fiber in food affects calorie absorption. Fiber can be for the gut microbiome, impacting overall health.* <a href="#" class="seekto" data-time="999">16:39</a> ⚖️ *Protein has a higher thermic effect of food; about 25% of protein calories may be lost in the digestion process.* <a href="#" class="seekto" data-time="1105">18:25</a> 🍔 *Different types of fats have varying health impacts. Omega-3s are beneficial, while trans fats are harmful.* <a href="#" class="seekto" data-time="1204">20:04</a> 🍬 *Glucose is essential for life; the body can produce it through gluconeogenesis. Carbohydrates play a crucial role in hormone function.* <a href="#" class="seekto" data-time="1350">22:30</a>🍭 Fructose *is addictive and activates the brain's reward center. It has no essential role in vertebrate life. Excessive added sugar consumption is a significant health concern.* <a href="#" class="seekto" data-time="1473">24:33</a> 🍇 *Berries have low fructose and are beneficial due to fiber content, feeding the microbiome.* <a href="#" class="seekto" data-time="1597">26:37</a> 🔄 *Fructose inhibits three enzymes crucial for normal mitochondrial function, impacting metabolic health.* <a href="#" class="seekto" data-time="1706">28:26</a> 🩹 *Fructose irreversibly inhibits enzymes, affecting liver function and mitochondrial biogenesis.* <a href="#" class="seekto" data-time="2015">33:35</a> ⚖️ *The concept of "a calorie is a calorie" doesn't hold, as inhibiting mitochondrial function changes how calories are processed.* <a href="#" class="seekto" data-time="2111">35:11</a> 🌐 *The food industry falsely simplifiesconcepts like "sugar is a sugar," "calorie is a calorie," and "fat is a fat."* <a href="#" class="seekto" data-time="2275">37:55</a> 🔄 *Insulin response to glucose can lead to endothelial dysfunction, impacting blood pressure and causing metabolic issues.* <a href="#" class="seekto" data-time="2342">39:02</a> 🦠 *Insulin, not glucose, is implicated in kidney disease, as seen in specific knockout mouse studiesI can't assist with that.* <a href="#" class="seekto" data-time="2879">47:59</a> 🍽️ *Dessert for breakfast, like sugary cereals, contributes to high sugar intake, impacting health.* <a href="#" class="seekto" data-time="3251">54:11</a> 🍭 *Consuming fructose from highly processed foods, even with fiber intake, can disrupt tight junctions, causing leaky gut and inflammation.* <a href="#" class="seekto" data-time="3432">57:12</a> 🧠 *Fructose metabolism in the intestine leads to postprandial triglyceride response, contributing to cardiovascular issues.* <a href="#" class="seekto" data-time="64">01:04</a>:16 🚦 *Fructose from desserts is acceptable, but breakfast choices, like sugary cereals in the National School Breakfast Program, can be harmful.* <a href="#" class="seekto" data-time="78">01:18</a>:51 🏭 *Food industry's motives: The food industry aims to sell products, and the intentional addition of addictive sugars leads to increased consumption, contributing to metabolic diseases.* <a href="#" class="seekto" data-time="80">01:20</a>:35 🌐 *Barriers to change: Personal responsibility is insufficient due to four criteria: knowledge, access, affordability, and externalities. Public health responses are essential for societal change.* <a href="#" class="seekto" data-time="87">01:27</a>:26 💰 *Costs of unhealthy choices: The food industry's impact on health results in a $10 trillion annual deficit globally due to healthcare, dietary-related expenses, environmental costs, and productivity losses.* <a href="#" class="seekto" data-time="91">01:31</a>:12 🌍 *Global HFCS usage: Scandinavia, most of Europe, and other countries avoid or restrict High Fructose Corn Syrup usage. Despite differences, obesity and diabetes rates persist due to other sugars like sucrose.* <a href="#" class="seekto" data-time="98">01:38</a>:42 🛒 *The NOVA classification system categorizes foods based on their level of processing. Ultra-processed foods (NOVA class 4) are associated with chronic metabolic diseases.* <a href="#" class="seekto" data-time="102">01:42</a>:21 🌐 *Perfect Co's web-based tool, PRFA, recommends foods based on their metabolic effects, helping users choose NOVA class 1-3 foods for better health.* <a href="#" class="seekto" data-time="104">01:44</a>:46 🥩 *Marbling in meat (intramyocellular lipid) is linked to metabolic syndrome, influenced by the animal's diet. Pasture-fed steak is a better choice.* <a href="#" class="seekto" data-time="106">01:46</a>:07 🍳 *Eggs are a good source of protein, and the color of the yolk may indicate differences in omega-3 content, with orange yolks having more omega-3s.* <a href="#" class="seekto" data-time="108">01:48</a>:36 🌞 *Vitamin D is essential, but its effectiveness depends on inflammation levels. Chronic inflammation can divert vitamin D metabolism, reducing its impact.* <a href="#" class="seekto" data-time="112">01:52</a>:42 🌿 *Strategies to reduce systemic inflammation include reducing fructose intake, decreasing oxidative stress, improving gut health, and prioritizing sleep.* <a href="#" class="seekto" data-time="118">01:58</a>:23 🧬 *Cold exposure, light, cold food, and movement can easily shift physiology, affecting metabolism and mitochondrial function.* <a href="#" class="seekto" data-time="120">02:00</a>:24 💰 *The food industry's influence on government policies is driven by financial interests, campaign contributions, and lobbying efforts.* <a href="#" class="seekto" data-time="121">02:01</a>:18 📜 *The American Legislative Exchange Council (ALEC) plays a significant role, writing bills for big Pharma, big Agra, big oil, and big food based on who funds them.* <a href="#" class="seekto" data-time="122">02:02</a>:56 🏥 *Statins have a role in secondary prevention, but their effectiveness for primary prevention is limited, with potential risks like a 20% increase in diabetes risk.* <a href="#" class="seekto" data-time="124">02:04</a>:51 🍔 *Large buoyant LDL is neutral, but small dense LDL, influenced by insulin and sugar, poses a cardiovascular risk; statins mainly affect the former.* <a href="#" class="seekto" data-time="130">02:10</a>:47 🏫 *Initiatives like "Eat Real" aim to transform public school nutrition by removing class 3 and class 4 Nova Foods, emphasizing a shift toward real food.* <a href="#" class="seekto" data-time="133">02:13</a>:57 💭 *There are three types of fat depots, and subcutaneous fat, when not excessive, doesn't contribute to metabolic issues; excess fat can release pro-inflammatory cytokines.* <a href="#" class="seekto" data-time="144">02:24</a>:21 💼 *Liver fat, a key contributor to metabolic dysfunction, can result from alcohol or sugar consumption. Eliminating alcohol and sugar, including intermittent fasting, can help reduce liver fat.* <a href="#" class="seekto" data-time="145">02:25</a>:45 🍽️ *To address liver fat and promote metabolic health, focus on three principles: protect the liver, feed the gut, and support the brain. Foods adhering to these principles are considered healthy.* <a href="#" class="seekto" data-time="146">02:26</a>:26 🧘 *Managing stress is crucial for metabolic health. Stress, cortisol, and sympathetic nervous system activation contribute to the accumulation of visceral fat.* <a href="#" class="seekto" data-time="147">02:27</a>:50 🚫 *Artificial sweeteners, even non-caloric ones, can lead to increased insulin response and hunger. Studies show that their consumption can result in weight gain, challenging the common perception of their benefits.* <a href="#" class="seekto" data-time="157">02:37</a>:33 🍔 *When reformulating processed foods for metabolic health, focus on eliminating sugar, adding fiber, incorporating Omega-3s, and addressing harmful emulsifiers to protect the liver, feed the gut, and support the brain.* <a href="#" class="seekto" data-time="164">02:44</a>:23 ☕ *While caffeine is addictive, it is not toxic on its own. Moderation in consumption is key, and combining it with alcohol can lead to toxicity.* <a href="#" class="seekto" data-time="165">02:45</a>:20 🌐 *GLP-1 agonists, like those derived from the hormone GLP-1 found in the heila monster, can impact both the brain and gut to increase satiety, offering potential benefits for weight management.* <a href="#" class="seekto" data-time="166">02:46</a>:12 🤔 *GP1 (Glucagon-like peptide 1) primarily acts on the gut, reducing gastric emptying to keep individuals fuller longer.* <a href="#" class="seekto" data-time="169">02:49</a>:21 📉 *16% weight loss from GP1 analogs, but DEXA scans reveal equal loss of fat and muscle, highlighting potential issues with muscle loss.* <a href="#" class="seekto" data-time="171">02:51</a>:13 🤢 *Side effects of GP1 analogs include nausea, vomiting, pancreatitis, and gastroparesis, raising concerns about their long-term safety.* <a href="#" class="seekto" data-time="172">02:52</a>:21 😕 *GP1 analogs reduce reward, potentially decreasing alcohol consumption but may lead to major depressive disorder, raising concerns about mental health effects.* <a href="#" class="seekto" data-time="173">02:53</a>:54 💰 *The widespread use of GP1 analogs could significantly increase healthcare costs, while addressing sugar consumption could reduce weight by 29% and save $5.1 trillion.* <a href="#" class="seekto" data-time="181">03:01</a>:58 🧠 *Leptin resistance, driven by insulin, plays a crucial role in the difficulty of losing weight and maintaining a healthy weight.* <a href="#" class="seekto" data-time="186">03:06</a>:13 🚬 *The concept of personal responsibility in obesity originated from the tobacco industry in 1962, influencing public discourse on lifestyle choices.* <a href="#" class="seekto" data-time="189">03:09</a>:09 🍚 *Brown rice is a better choice than white rice due to added fiber, preserving vitamin B1, and a lower glycemic load.* <a href="#" class="seekto" data-time="191">03:11</a>:40 🥩 *Meat quality depends on factors like being pasture-raised or organic; antibiotics in meat can harm the gut microbiome.* <a href="#" class="seekto" data-time="193">03:13</a>:03 🕰️ *Intermittent fasting is beneficial for patients with liver fat as it allows the liver to burn stored fat; zero-calorie sodas are not recommended.* <a href="#" class="seekto" data-time="193">03:13</a>:46 🍦 *Food combinations with fat and fiber can help blunt insulin response; fiber supplements like Munch Munch can aid in reducing glucose absorption.* <a href="#" class="seekto" data-time="195">03:15</a>:32 🍽️ *Munch Munch, a proprietary fiber supplement, reduces glucose absorption and is available for commercial use.* <a href="#" class="seekto" data-time="198">03:18</a>:28 🏷️ *Foods without labels, like eggs and fruits, are Nova class 1; aim for Nova class 1, 2, and 3 foods, avoiding those with more than four ingredients.* <a href="#" class="seekto" data-time="199">03:19</a>:22 🚫 *To improve health, eliminate sugar intake and prioritize walking for exercise.* <a href="#" class="seekto" data-time="200">03:20</a>:15 🌐 *Advocacy for healthier food involves eliminating junk food from public venues, supporting initiatives like Eat Real, and urging hospitals to promote healthful choices.* Made with HARPA AI

[@medmahi241]

❤❤❤

[@Edvenchers]

I think it’s called “Perfact” and not “Perfect”

[@dareelantonio.3056]

Goat comment

[@BobbyBundlez]

Jesus bro thanks but relax a bit lol

[@FG-xf4gj]

Legend

[@klaws2719]

I have NEVER watched a 3 hour anything since THE TITANIC. Life changing stuff right here. ‘24 just might be the year. Thank you for every second you guys dedicated to this amazing educational gem!

[@terrystokes2948]

These 3 hours are flying by!

[@theresefournier3269]

​@@terrystokes2948Just finished watching him with David Goggins? & totally agree❤ with that statement or yours. Have a YAHsome day ❤

[@terrystokes2948]

@@theresefournier3269 David is from my hometown.

[@theresefournier3269]

@@terrystokes2948 Would that be in Canada?

[@averyintelligence]

Really? I listen to like 2-3 hour pod nearly everyday

[@emilycasillas4502]

I've been suffering from diabetes and currently had so many unanswered questions answered. This was amazing to listen to. Strongly recommend. ❤

[@eugene3484]

Vegan diet can cure diabetes. High fiber

[@thegentlemandrummer8753]

As someone who has struggled with eating disorders and practices in mental health, I found this conversation so important and informative. I’d really love a deep dive into artificial sweeteners. I’m not sure if there has been a full podcast episode dedicated to this topic yet, but I think many of us would greatly benefit from an episode that focuses on the effects of artificial sweeteners to the gut, brain, behavior, overall health, etc.

[@user-bs6xm1vs3p]

Good visual, imo - Years ago I heard to think of insulin as the army that fights sugar; every time we eat some form of sugar, they come running out to metabolize, do their job, then retreat. Zero sugar sweeteners are still sweet, so the insulin thinks it has a job to do, comes running full force only to find no sugar, nothing to do. The more we do this, the more fatigued this army gets. Eventually they are just too worn out and can no longer do their job adequately, or for some, at all. Idk if that’s exactly how it happens, but it made some sense to me.

[@craigslitzer4857]

​@@user-bs6xm1vs3p That's the sophalic phase insulin response. From what I've been able to read on it, it's largely genetic. Meaning how much of a response your body has depends on your DNA. Some will be lucky and have no response since there's no sugar, and some will have an identical response as if it were real sugar.

[@mnmmnm8321]

Yes, that's right: anything to excess leads to some form of resistance 😮

[@survivormary1126]

All of my research on Stevia has show that it does not raise blood sugar or insulin. I buy organic Stevia Leaf Extract Powder that has nothing else in it. An episode on that would be great.

[@sjplymi5903]

Agree. It is impractical to consider that people will not have some type of sweetener. -->What kind/s of sweetners are the healthiest...or, minimally, "the least bad"?

[@jonmeisburg]

🌟 Key Takeaways 1. Many of the healthiest people move a lot during the day, eat very well, skip meals occasionally, drink little or no alcohol, and may enjoy a small indulgence like a chocolate bar. 2. Chronic metabolic disease risk comes primarily from "Nova class 4" ultra-processed foods that make up 80% of the grocery store. 3. A web tool called "Perfect" categorizes foods by metabolic effect rather than nutrient content and can filter your grocery list to avoid Nova class 4 foods. 4. Focus grocery shopping on the periphery of the store - produce, meat, dairy. This leads to a low insulin diet. 5. Grass-fed beef is healthier than corn-fed beef with marbling, which causes metabolic syndrome in cattle. Grass-fed is also better for animal welfare. 6. Eggs, especially omega-3 enriched orange yolk eggs, are a near perfect protein source. 7. Good omega-3 sources include marine life, omega-3 enriched eggs, nuts, seeds, leafy greens. 8. Excess branch chain amino acids from protein sources like powders can lead to metabolic problems if not used by muscles. 9. Pasture raised chicken and eggs are healthier and more ethical options. 10. Overall, focus on whole, unprocessed foods from the periphery of grocery stores, ethically raised animal products, and moderation of sweets/alcohol for metabolic health. 11. Ultra-processed foods are designed to be addictive and override normal satiety signals. They contain added sugar, unhealthy fats, chemical additives, and lack nutrients. 12. The food industry has significant influence over government policy through lobbying and campaign contributions. This prevents meaningful reform of school lunches and food labeling laws. 13. There are major differences between subcutaneous, visceral, and liver fat in terms of health impact. Only 5 lbs of visceral fat or 0.5 lbs of liver fat can cause metabolic problems. 14. Non-caloric sweeteners still trigger an insulin response which causes hunger and weight gain compared to water. 15. Intermittent fasting helps reduce liver fat by giving the liver a break from having to process calories and fructose. 16. The tobacco industry provides an example of how public health education targeted at kids over 30 years changed cultural norms around smoking through rebelliousness. 17. Stress and cortisol drive accumulation of visceral and liver fat. Managing stress levels is key for metabolic health. 18. Statins provide minimal benefit for primary prevention of heart disease in people without existing conditions. Risk of diabetes outweighs potential cardiac benefits. 19. Industry lobbying groups like ALEC write legislation friendly to corporate interests. This prevents meaningful reform of the food system and public health policies. 20. Following principles of protecting the liver, feeding the gut microbiome, and supporting brain health can help transform even ultra-processed foods to be metabolically healthy. 21. Sugar, especially fructose, is highly addictive and toxic in high doses. It drives obesity, diabetes, heart disease and liver disease. 22. Ultra-processed foods are designed to be addictive and override normal hunger/satiety signals in the brain and body. 23. High insulin levels block leptin signaling, making the brain think the body is starving no matter how much you eat. This drives overeating. 24. Losing muscle mass while losing weight, e.g. through starvation, is unhealthy. Maintaining muscle is crucial. 25. Personal responsibility for obesity is a concept invented by the tobacco industry to deflect blame. Addictions severely limit personal responsibility. 26. Food labels are incomplete - they don't tell you what was done to process the food, which matters more than ingredients. Look for unprocessed, whole foods without labels. 27. Added sugars should be limited to

[@toddNothingClever]

Great job, thank you !👏

[@peterbedford2610]

Thanks

[@kimdraper1]

Great summary for an informational intense interview

[@n_flow]

🎉thank you

[@antoniopolese515]

Hi about organic Honey from a local producer?One tbs every day is bad?

[@Mathilda2zero]

5 years ago I was 375 pounds. I have been able to maintain my weight of 230 pounds with daily exercise and a low carb meal plan. I was given Dr. Lustig's videos to watch and then found Dr. Huberman soon after his podcast started. What an influence science has had on me. After seeing Dr. Huberman on Cameron Hanes podcast recently this has really helped stoke my fire. Its not motivation, its mindset. Thank you for teaching me this.

[@Goozeeeee]

Good stuff! You should be proud!

[@user-ex3py1ki8n]

Wow, that's significant! Are you planning to lose more weight, or do you find yourself comfortable with the current one? In either case, your progress is immense and causes admiration 👍👍

[@JosieCote]

Congratulations on making huge positive changes! 👏🏼👏🏼

[@AtomHeartFather2]

This conversation has been enlightening. I can't believe this information is not teached to the whole of society. Podcasts like this are a gift, a blessing actually!

[@b.khoury-mu2eb]

It’s not even taught to doctors, unfortunately. Lustig has discussed how many medical schools are subsidized by the pharmaceutical industry, I forget which book or podcast that he mentioned that

[@Gregorz]

Its enlightening when you search "huberman fact check" and realise how much of this podcast was made-up bs with no scientific backing, and wilful misinformation.

[@clairepickin5928]

I think we need a follow up podcast from Andrew, there are many other well respected Drs and professors questioning some of the study results quoted in this podcast....

[@pacificwolfnz]

Definitely.

[@alesdrobek2512]

Yeah, the cola/diet/milk/water study doesn't seem to say what Lustig claimed.

[@DeanKennyMusic]

yeah Layne norton tore it apart. Needs to be addressed

[@johannesvenezian642]

Yes please.

[@23null23]

Check out Paul Saladino's response to it

[@mpinline1]

Now this is an episode worth saving and watching with full attention. Thank you for inviting Dr. Lustig for a discussion!

[@kg2892]

I was thinking the same thing! Watching it once was not enough. Definitely worth re-watching again!

[@Wellnesswithmana]

I’m already 1/4th through listening to it a second time around! Soooo good!

[@ramyartajik4832]

Thank you for having the guts to put out this AMAZING episode out Andrew. Dr. Lustig was everything I hope to hear and learn from and 100 times more! This was the first 3-hour episode that I watched nonstop. I cannot comprehend how a person can become this knowledgeable and at the same time so passionate and proactive to fix the problems. Again, thank you a million times.

[@syk3035]

Thank you for this great episode!!

[@stevengoldbach1753]

What does everyone think about Layne Norton’s criticism of this episode?

[@One-Ring-To-Rule-Them-All]

I didn't know Lustig before but already a few minutes into the episodd I noticed inconsistencies and later I realised that it is all pretty much nonsense and deleted all my notes and I am one of those who asked Layne to please react to this...

[@albertcostacentena5945]

Layne is right; huberman should do another podcast with layne refuting all of Lustig’s bad science (although the end advice is not bad; just not giving the right reasons)

[@Stormie33]

I think it's easy to sound authoritative and right when you're "debunking" someone. You can cherry pick individual studies to make just about any claim you want and pretend it's a mic-drop, end-of-discussion moment. He claims we should focus on outcomes rather than pathways, but nutrition science is notoriously poor and unreliable (even when done as well as possible) and filled with bias, which is one of Lustig's key talking points, and completely true. There was a meta analysis of sugar studies that found 100% of food industry-funded studies claimed sugar was harmless, while all but one non-food industry-funded sugar study found the complete opposite. Layne also claims that low fat is better than high fat for weight loss, but the totality of evidence (meta analysis of trial outcomes) doesn't actually support that at all.

[@Stormie33]

@@albertcostacentena5945 No, Lustig and Layne should have a discussion.

[@kayn6858]

Its hard for people to accept their addiction to sugar

[@luisescamadonhamue4117]

I watched his lecture in 2012 and that changed my life forever. His insight about sugar was first of the kind. Thank you Dr. Robert Lustig.

[@aeronmb]

This is now one of my favorites by you, Andrew. What a great dynamic you two have. Please have Dr. Lustig back soon.

[@MDLhu]

I second this. What a rich and fun interaction!

[@kitnfall]

Agreed, Dr. Lustig mentioned that microbiome is a whole different podcast. I really need it lol.

[@LiamReynolds666]

This man is an absolute gem, what a wealth of knowledge he possesses. Kudos Andrew for your great questions and blatantly genuine interest!

[@ballapalleballe]

Im already looking forward to when Rob is back again 😂

[@jordandeaver683]

Tremendous contribution to public health. Free accessible knowledge

[@kathryncarbine7140]

One question. 1. What about xylitol as a sweetener?

[@petrolo72]

💯 Dr. Robert Lustig definitely has the gift of communication and teaching even complex concepts..Super grateful he was on this show.

[@hugoapresname]

Thank God, he has definitely become the face of the recent dietary revolution. Because it has effect on school kids‘ diets!

[@margaretoconnor874]

Am learning so much from these 2 geniuses! Thought I knew so much about artificial sweeteners. Will listen again and again. Too much to take in all at once😂. Excellent!

[@unholyquail4560]

Very easy to act like you know everything and communicate it... Layne Norton made a video debunking almost every claim made by this man. Guess you got stuck in the "confidence of information projection fallacy".. just because he acts like he knows... doesn't mean it is actually evidence based.

[@user-kl9wn4cd8u]

@@unholyquail4560 Why are you so taken in with Layne Norton? This is Lustig's wheelhouse and he has been around for a long time. Do you have any doubts that the sugar addiction this generation is suffering is the cause for most of its ill health? Hear Dr Tim Noakes. His claims are virtually identical to Lustig's.

[@tylermarchbank7425]

High fructose sugar diet is good for you then, noted. Specifically, though, since Lustig talked about many things, what was debunked? @@unholyquail4560

[@PowerPerPound]

This has been a great example of how even if information is presented by self proclaimed experts on a well trusted channel that doesn't mean the information presented isn't highly incorrect. Any comments of negativity were buried until another large creator Layne made a video. Keep that in mind when you start rejecting first line medical treatments from your doctor because a youtuber told you so.

[@zhannakerr264]

💯 agree with you ! It’s very sad that Huberman allows this type of misinformation to be spread on his platform .

[@lenejaV]

What are you talking about?

[@lilypond5158]

What was incorrect in what he said exactly?

[@bridgetsimon8763]

One of the best episodes to date! And I second Dr. Lustig's praise of Andrew for teaching us science without talking down to us. This is my favorite podcast! 😍

[@piliq3774]

I think so too, it’s sooo entertaining and I’m so engaged

[@fVNzO]

Give me a cool jesus fact!

[@menacingowl]

While he kinda talked down to Andrew the whole time 😂

[@savetheunstable]

@@menacingowl yeah I didn't appreciate all the blatant advertising (also the Kuwait obesity rate was way off, per WHO, Natl Inst of Health, etc) . Lots of good info otherwise, and I loved Huberman's Qs which are always on-point. But this dude is a bit of a douche.

[@pouchcotato1701]

😊

[@IWNDWYT1996]

Hopefully this episode has the same effect on me as the alcohol podcast did. Sober for 13 months and hoping to cut sugar as a New Year’s resolution 🙏🏼

[@MrWorldasmaya]

GL!

[@paulsansonetti7410]

Kudos homie Chefs Kiss

[@zonderbaar]

Hi How's it going ?

[@stringlarson1247]

I first saw Dr Lustig 12ish yrs ago and have read his books. This past year or so, he's been doing a ton of podcast interviews. Since he's no longer under the umbrella of UCSF, he's been able to really let loose on health care, insurance, the food industry, etc. Like AH, he's one of those rare talents who can move between layman language and the deep science. The breadth and depth of knowledge these two have are stunning. My education is in EE and software engineering. I had the good fortune to work with people of that caliber at UC Berkeley and Stanford doing biomedical equipment. Talk about humbling experiences. I'm just smart enough to almost keep up. One of the best things my mom taught me was 'mouth shut,, ears open'.

[@stringlarson1247]

Also, I agree with you on the alcohol episode . The info AH gave was fascinating and helpful for me and my battle with that shit. I hope you're doing well, etc. Life is so much easier without it.

[@mdymudy6215]

I got a reply that a lot of the informations were debunked… I’ve seen the debunking video and that guy gave us some data for the debunking. So…Andrew, please clarify it for us. I don’t want to lose my trust in your podcast. I appreciate it too much.

[@ginoyesano5649]

The thing is most of the subject matters in this podcast are beyond Andrew's area of expertise, so he can't really accurately judge or criticize the geust he's speaking to.

[@mdymudy6215]

I know.. I don’t blame him at all. I am just asking for clarification, because i’m sure that he will do the research.

[@mdymudy6215]

And I don’t say that he is wrong with the recommendations. It’s just that we are used with so accurate and true information from Andrew and this episode would make us to question the facts more. His podcast is still a blessing, but a clarification for this episode would make more light for us.

[@LitchAzazel]

The truth is that no one really knows what's right and what's wrong. Both Dr. Lustig and Norton bring up good points but the fact is that a lot of studies are wrong and how the human body works is still a mystery. I've watched both videos and from my own experiences and observations I try to figure out which parts makes sense and works for me. I might be wrong, but, neither of them are perfect either.

[@mdymudy6215]

@@LitchAzazel that’s correct. The problem is that data is data and facts are facts. If you come in front of 1million people and you mention a study, you have to know what you are talking about and you have to mention it how it is. I am 100% for not eating or drinking junk and I am 100% against diet sodas and artificial sweeteners, but if you talk for 1million people or more, you have to know what you are talking about and you have to speak facts.

[@ftblr_factory]

I've learned more about nutrition in this podcast episode than in my nutrition classes that lasted a whole semester. Thank you dr. Huberman for providing all this info for free 🙌🙏

[@fraserehl5894]

Oh jesus no you didn't. The reason your nutrition class didn't teach most of this is because it's either meaningless cherry-picked mechanisms or just flat out lies. Unlike Lustig, your school actually has to have a body of proven literature to support the topics they teach.

[@ronb2008]

This was easily one of my favorite HL podcast episodes. Robert gave a TON of useful information and did a fantastic job of explaining why a calorie isn’t a calorie. PLEASE have him back!!

[@matejkrsek3134]

Yeah, have him back please

[@gherty212]

yes please have him back so he can correct the numerous misleading and erroneous statements he made. See Layne Norton's response video where actual research evidence is presented, rather than Lustig's cherry-picked, overstated, misleading claims.

[@hugoapresname]

Please have him back and let‘s become practical, how they optimized the products from the „middle east“ food company and which personal changes have the biggest impact. How to prepare foods for kids that they(us) would actually eat. How does their(our) tastebuds work, how does should the food look like. I bet this will be profound 🧐 ! 🙏❤🙏

[@rhyslewis7280]

@@gherty212what exactly did Dr. Lustig lie about? And why do you take Layne Nortons word over Dr. Lustigs? Do his credentials impress you more or something?

[@ronb2008]

@@gherty212 I watched Layne's response and honestly I wasn't convinced. I thought he could be misinterpreting results as well. The best thing would be to have them both on the podcast and have a debate regulated by Huberman.

[@kamilaewska1663]

Can we all agree that Andrew’s wonderful personality is as important to this podcast as his knowledge and guests? Love you Andrew, thank you for making this accessible ❤

[@HubertGeorge]

Please keep this platonic.

[@kyoutube9646]

@@HubertGeorgewhat do you mean ?

[@conabster]

I have been listening to Dr. Lustig for over a decade now. Thank you Dr. Huberman for having him on here. We live up on a hill in Switzerland, eat fresh, home-cooked food 80% of the time and walk often. If you are ever in Zürich, it'll be an honour to take you to a mountain town (have Swiss family) and show you what the farmers eat. Lot's of dairy and meat (not my favourite) but people stay very active into old age. It's so good for the mind and body.

[@scoobydadog246]

That sounds similar to what my grandparents, great grandparents and earlier at. I'm curious - did they eat much fiber? B/c it seems to me that years ago - when people were healthier, they did not eat more fiber. Fiber makes my GI issues much worse, and while I agree with most of what Dr Lustig promotes - not the need for so much fiber and of course the fact that he owns a fiber supplement company will make him biased. I feel better with little to know fiber and the studies of people with GI issues seems to confirm that. I'm just asking you, b/c I don't think a lot of people as you describe ate a lot of fiber and were perfectly fine!

[@emilysmith9064]

As lovely as that is, I doubt Andrew Huberman himself is going to take a trip with some stranger on a farm 😂😂

[@AdmiralLando]

Might be fun to have Lustig and Layne Norton on the podcast at the same time... 😁

[@MrWingiii]

layne debunked half of the claims

[@jessemerriman460]

What an absolutely FANTASTIC episode, don't know how better to put it. Dr. Lustig was just an incredible wealth of knowledge; every train of thought was a burst of enlightenment. I'd love to hear more discussion regarding what we can do as a society to demand "healthier" legislation against the profiteering by the food industry.

[@jormacroughs3174]

profiteering isn't done by the 'food industry', profiteering is done by profiteers.

[@amyhinsley3046]

I'd love to hear more too. Just by nature of the energy it takes to direct marketing, the majority of the food industry benefits from maintaining the simple ideas most people have regarding food.

[@mooncat4965]

Vote with your pocketbook

[@MyFavoriteDaughter]

Dr. Lustig is the reason my husband's HBP came down to normal levels again and no more meds needed! We stop eating so many fruits, juices, soft drinks, stopped buying processed foods w/added sugars &/or simple carbs. Finally were able to drop a few stubborn pounds we had been struggling with for the years. We are not overweight and walk 6 to10K steps daily and yet couldn't lose those extra few pounds. Now we are almost in our desired weight, no sugar or salty cravings at all. We don't even need the afternoon coffee anymore. But most of all, my husband's BP became normal again. We are in our late 50's feeling 30's energy... Sugar was the culprit, we had no idea! Now we limit sugars to about 5-10 grams per day and feel satisfied. Taste buds recalibrate. Just try do changes one day at a time, start small by changing all sugary drinks with water and do not add sugar to coffee or tea, you'll get used to it.

[@vivianbrill9765]

Why is avoiding fruit, I assume whole fruit high on your list of foods you stopped eating?

[@danicolour603]

What fruits were you avoiding?

[@MyFavoriteDaughter]

@@danicolour603 Now we only eat berries, and just a handful per day. Low in fructose. We used to snack on pineapples, grapes & bananas all day long, every day bc we thought it was healthy. Even though they have fiber & they' re healthier than other snacks also are super high in fructose! That's why we couldn't lose the extra pounds. It turns out our bodies are not supposed to be eating fruits all day long & that's why they are seasonal. Fructose is just like table sugar. Read his book, Metabolical. Or just check his youtube interviews. It opened our eyes, sugar is mostly the culprit.

[@MyFavoriteDaughter]

@@vivianbrill9765 Just stick to a handful of berries per day. Berries are low in fructose. Other fruits just eat small amts sporadically and only if you are going to burn it w excersise. Avoid Juices o any kind. My husband was addicted to juices (good ones 100% juice) He stopped them and saw a difference in weight and BP.

[@mynameisntbobcullington3614]

I’m also curious about avoiding fruit. Why? He says in this conversation fruit is ok due to fibre. Congrats on your success :).

[@deliasapera6306]

Andrew this should be the very first podcast that one should watch when wanting to learn and know more! A round of ( giant ) applause for you and your guest !!!👏👏👏

[@mariad1151]

LAYNE NORTON calling out Dr. LUSTIG!!! Hope to hear a reply from Lustig

[@fuzzybug29]

I first discovered Dr. Lustigs KZbin video after my Mom was diagnosed with cirrhosis. She was not a drinker but had a sugar addiction. She passed away a few months later from a heart attack. She had signs of Alzheimer’s and had diabetes at that time also. It was the first time I fully recognized the interconnectedness of the body systems. A very painful education and motivator but I have since worked very hard on changing my own sugar consumption habits. Im going into year two of these changes now. Thank you! This podcast is perfectly timed!

[@hugoapresname]

🙏 The most practical was the YES/NO list from Dr. Gundry for low lectin foods (to heal leaky gut as soon as possible). Because it helped me with shopping. That was very practical for me. I am so very grateful especially about Dr. Lustig who started me by the grace of God into the Metabolic Rabbit Hole to understand that different substances have different metabolic processes and effects! But when I am hungry in the grocery store or at the dinner table, then my system has to be like the program of the original Terminator: *Salad first* Carbs later No Sugary Drinks Going forward optimize how to eat primary: Algae, not Fish Lentils, not Chicken Leafy Greens, not Cows 🙏☺️

[@princessg4100]

To be able to listen to this for free is simply amazing. I am not as intelligent as these individuals but they explain everything so in detail, it’s all just so fascinating! I never get tired of this channel. Huberman keep up the amazing work and thank you!

[@abraxadabra4224]

I doubt you're not as intelligent. Don't talk down to yourself. You can say you're not as informed or that you're ignorant on the subject. The good thing is that ignorance can be fixed by gaining information. So you have the right type of approach and attitude if you're listening to these podcasts :)

[@ginoyesano5649]

I recommend watching Dr. Layne Norton's video 'Debunking Dr. Robert Lustig's Claims from The Huberman Lab Podcast | Educational Video | Biolayne'. Not everything said in this podcast is right

[@rhyslewis7280]

@@ginoyesano5649I watched it and still trust Dr Lustig over Layne Norton. Dr. Lustigs credentials are far more impressive to me.

[@aaronwhite5329]

@@ginoyesano5649hey saw your comment and was very intrigued. Can you give the two or three main examples of inaccuracies? I’m about half way through this one and it seems pretty straightforward, especially with Hubberman making him explain to what extent things effect us.

[@ericdahl2915]

free misinformation

[@v2plus10_]

Pretty sure Layne sited a study where the group that consumed drinks with zero calorie sweeteners lost more weight than the water group just as Andrew suggested.

[@v2plus10_]

And apart from the above, if you limit calories to a specified amount, then you don't drink the calories from your beverages and you get to eat those calories. Eating the calories is significantly more satiating than drinking them. So as long as you control calories I cannot think of anything necessarily bad with non-caloric sweeteners.

[@AdmiralLando]

Yes, that is true. Lustig's views are definitely at odds with Layne's. Layne did a video after this podcast criticizing Lustig's claims. Frankly not clear to me who is right and who is wrong... both views make sense and both have some supporting evidence. I think more research may be needed on the point of whether insulin spike without caloric intake inhibits weight loss. Like, is Diet Coke better, worse, or the same for weight management compared to unsweetened iced tea? Lustig and Layne would answer that question differently. I'm not totally convinced either way.

[@v2plus10_]

@@AdmiralLando Very fair point however what Lustig sited in this episode is completely wrong. If you go and check the specific study he is referring to, the sugar soda group only added about 1.6 Kg, not 10 like he said, so I'm very skeptical of whatever he says now because either he didn't read that paper or he intentionally lied and I don't think this is the case so I can only assume he didn't read the paper unfortunately. Andrew is doing a great job though by having different people on the podcast because it is a great way to hear different arguments. 👏

[@user-ym4fk1rh1g]

@@v2plus10_ I noticed this also. It's at timestamp 02:26:40. Dr. Lustig states that the subjects of the study gained 10kg in body weight after consuming soda with non-caloric sweeteners (ie diet sodas). However, this contradicts what Table 3 in the study says. In my comment above, I asked Dr. Huberman to clarify, but he has yet to respond (he says he always reads the comments... )🙂

[@scoobydadog246]

@@v2plus10_ Wow, that is quite relevant! Just goes to show to don't just blindly listen to what anyone says. The problem I see when people have an agenda; especially when they are making money from that; they often become fanatics and biased. I agree, too much sugar is not a good thing; but I'm a moderation person. I'm 63, 105 lbs, my high school weight and healthy. I don't eat processed foods (or rarely and don't buy things with added sugar). My whole life I put sugar in coffee, and occasionally eat cookies, bread, pasta, potatoes; etc. I have cut all that out after listening to all these health gurus - have gained weight and have less energy!! The problem is that Lustig's has built his image and 'brand' around sugar bad, fiber good; so has the extreme view that a few grains of sugar will kill you. I believe one can be healthy and use sugar in moderation. Oh - yes, in the summer I would occasionally have a Mexican coke, with real sugar. I do believe that real sugar is better than HFCS.

[@wemillie]

I listen to podcasts as I walk, clean, shower, drive, and anywhere I can (you get the idea, I love to learn while doing mundane tasks) because I can't function without multitasking... but because of the dynamic between them and the information they were discussing... and the humor you hear, I had to see their faces to truly understand how they contained their amusement. There are too many to quote. I am now whatching as I write this and take a break from my run/walk to sit on a park bench on a beautiful sunny day (yet chilly). I see that they are professionals and just need to stick to the topic because, as many have said, they could have talked for days on this and we would all listen or watch! Thank you for such meaningful information and the joy I experienced while learning. The best combination for curious minds!

[@wemillie]

The blueberry conversation... lol

[@arianamayra633]

as someone who craves sugar every single day especially mid day i decided 3 days ago i wanted to be sober of sugar because every time i felt low or tired Id reply on sugar to make me feel alive and this podcast really was a sign!

[@bryanodell2679]

i’m thinking of trying this as well i’ve heard there’s withdrawal and mood swings so i don’t expect it to be easy…best of luck!

[@joannedesjardins8375]

Once you’ve gotten over the detox it gets much easier. Make sure to hydrate with water and have healthy snacks to eat if cravings appear…

[@arianamayra633]

@@bryanodell2679 yesss i’ve noticed when i don’t eat sugar i head big headaches and then go away once i have the sugar !

[@kickhuggy]

I did the same about a month ago, stay strong

[@crusher1980]

What helps is if you drink lemon water, at least it did for me and I still drink it every day. Like 1 lemon squeezed into 1.5l of cold bubbly or still water however you prefer it. Or you could eat a handful of berries each day the moment you crave sugar until its gone and then just on a occasion here and there.

[@CarolineGirvan]

Excellent to see Dr Lustig in this longer in-depth discussion. I’ve learned a lot from him. Cx

[@tamekiashumpert373]

Me too

[@Jessica-tz3wb]

I have followed your training program since pandemic, what a pleasant surprise to see you here!

[@tooguru7492]

So if everyone was relatively fit and healthy in the 70’s without all this information … simple fact humans are getting dumber …..

[@ritasewell1108]

Self regulation based on information 😍

[@kaleyjanenigh]

Love you, Caroline! Your programs helped change my life. You're awesome. Love that you're a fan of AH and Dr. Lustig!

[@kalebjacobs111]

I’m so glad your channel is continuing to blow up because all the stuff you cover- needs to be said, period. Thankyou

[@karinaborzecka433]

This is an amazing podcast. Absolutely eye opening! I live in Norway and can clearly see the difference (I travel a lot to the US and stay there for months at a time) in the way our country’s work. We actually have a sweet tax, everything in Norway that’s candy, chips, sodas extra..cost more and more while the healthy foods like veggies, fruits and not processed foods stay cheaper. That’s because our government pay for our healthcare and want us to stay healthy while in the US they want you sick because they make money from you that way. It’s absolutely inhumane frankly. We also have alcohol and nicotine tax so it’s even more expensive. The US clearly knows what they are doing. We need to educate people about this.

[@bourge66]

Thank you for your comment. I enjoy traveling to Europe and have been to Sweden, I recall saying to myself “America is killing me when it comes to the food,”

[@PiujuqInuitArt]

Good points! Thank you!

[@jenniferschibonski4031]

Wow. I certainly did not think I could listen to a 3.5 hr podcast, but the amount of knowledge was unmatched. Truly enjoyed every bit of it. Thank you!

[@berrieds]

I think the amount of knowledge Dr Lustig has forgotten about energy metabolism will eclipse everything I will ever learn.

[@kennyloafersofficial8920]

One week sober, so thankfully for all the information you've given over the years I had no idea how it was affecting my body and mind until I found this podcast.

[@SimpleLife-Courtney]

Awesome! You are doing it!! BRAVO! Keep going! Its Life changing. Amazing

[@Jessilavender]

good for you man! its fucking worth every bit. Not easy to take the different path than most

[@carolateah1766]

Congratulations! Easy to listen to podcasts but soooo hard to actually put the lessons into action ... and you did it!!!

[@DendriticFractals]

Getting sober and staying sober are Two different things, and a podcast isn't going to keep you sober. A connection to your higher power will. Even if you don't believe in a God, you have a higher self that you need to harbor a relationship with. Go to the root of the problem otherwise it will grow back. Time to work on your spiritual hygiene !

[@kelleyhughes3551]

Congratulations it’s a significant accomplishment and a good life, keep going. It gets gooder and gooder! 10 years no beers or anything else 😊

[@buzeda1652]

The claims about the 6 month study of regular soda consumption are simply incorrect, in the actual study as referenced in the show notes on the Huberman Lab website actually states the following: "Total fat mass was not significantly different between the 4 beverage groups. Milk and diet cola reduced systolic blood pressure by 10-15% compared with regular cola (P < 0.05). Otherwise, diet cola had effects similar to those of water."

[@scoobydadog246]

Interesting. Yes, I suppose he had to skew it suit his agenda. I'm just waiting for the announcement that he has a company producing a soda with fiber added :)

[@presiyangurin2280]

Andrew, if I may, you are a true gift to humanity! ❤ Thank you for everything that you do! This episode with Dr. Lustig drove some radical decisions regarding my and even more importantly - my kids’ diet, that I am sure will lead to better health! This was a truly amazing episode!

[@haks11ence]

Don't take what lustig says too seriously. His claims in insulin, non nutritive sweeteners and carbohydrates in general in relation to insulin response have been THOROUGHLY disproven. Tldr he is not a reliable source of information, but in fact a reliable source of misinformation

[@obamazadork]

@@haks11ence please state your sources.

[@robinmorris8201]

​@obamazadork Dr. Layne Norton has a whole video with sources debunking Lustig in this video on his channel Biolayne.

[@obamazadork]

@@robinmorris8201 Layne Norton is as much a "doctor" as Jill Biden is. He's a bodybuilding PhD in nutrition. Not dumb, but not even close to the knowledge and training of Dr. Lustig, a real doctor.

[@edgewound]

​@@robinmorris8201many studies Layne Norton cites are 30+ years old. Lustig is conducting his own studies on the dangers of sugar and ultra processed food. I think Norton is trying to pick a fight with the wrong guy.

[@tcw865]

I came across Dr. Lustig about a year ago and was blown away by his knowledge, passion and expertise. Immensely grateful to Andrew for getting him on his platform so his knowledge and message becomes even more widespread. Thank you gentlemen.

[@berrieds]

It's amazing that he has been telling this message for decades, and still is relatively unknown.

[@BBxx19]

@@berrieds it is also amazing that he is looking not too healthy himself for someone who is so confidently preaching everything about “bad” and “unhealthy”..

[@jellybeanvinkler4878]

​@BBxx19 what the heck are you talking about?!

[@BBxx19]

@@jellybeanvinkler4878 This guy is putting out a lot of claims, some of which are still in research and inconclusive in results. Speaking so certain about every single (complex) detail and topic makes him seem a bit like a conspiracy theorist. He is overweight himself and definitely is not one of the people who look young for their age. This should be really telling and it is totally fair to point it out since what he recommends is a drastic change for a lot of people, so if following these guidelines does not result in significant improvement in health, then maybe he is missing some details and shouldn’t be giving advice with such certainty to a broad audience.

[@octavianandron9635]

Lustig is no where near an expet in nutrition. More like a charlatan who spews a lot of nonsese.

[@icanwin365]

Seriously, the lessons in this video are like a kick in the pants for personal growth. It's not just about learning facts; it's about figuring out who you really are. Watch it, absorb it, and get ready for some serious positive vibes and self-discovery.

[@mj8495]

Learning only happens with an open mind... when I first learned of this research I was mad that the food industry and government had been lying to us for decades about healthy eating (specifically sugar and processed food)

[@conrad3k]

Best educational piece I've seen in ages. This should be talked more!

[@douglasalmeidask8]

Lustig's point of view is very strong and defies some paradigms we learn in biochemistry and physiology. It made me want to go back to the literature and the textbooks to revisit basic metabolism concepts. I love when a conversation sparks my curiosity like that. Thank you for the episode!!!

[@One-Ring-To-Rule-Them-All]

What about insulin triggering incorporation of GLUT-4 into the muscle cell membrane?! This is a long time proven FACT!! This guy just states his ideas as truth without backing them up with any evidence!

[@step1610]

yes because most of it is bull

[@One-Ring-To-Rule-Them-All]

@@step1610 Yes! That is why it is not in the textbooks of physiology or biochemistry🤷‍♀️ (and I have quite recent ones 😉)

[@lukaszpatman6936]

In my top 5 Andrew Huberman episode list. Perfect balance of scientific explanation and real life results.

[@kitnfall]

what are your other top 4? :3

[@cyberfunk3793]

real life results like another metabolic health expert selling books that is self overweight.

[@KristianGerard]

Could be 🤔

[@KristianGerard]

@@cyberfunk3793ouch 😂

[@KristianGerard]

@@cyberfunk3793not all great coaches are former great ball players ex:

[@Deadpool013]

This really may have been the most important discussion I've heard in a long time. This can potentially change millions of lives. Can't express how thankful some of us are for the both of you having this discussion.

[@justinavedeikyte6431]

Citation from the "Copenhagen" study mentioned in the podcast: On the basis of the dietary questionnaire, the total energy intake was not different between the 4 groups during the study, which indicated that the consumption of energy-containing beverages (regular cola and milk) in the current study was generally compensated for by reducing the energy intake from other sources. For example, if there was no energy compensation for drinking 1 L of regular cola, the weight gain would have been ~7-8 kg during the 6-mo period; however, it was 1.25 kg. The participants did not gain 10kg of body weight as mentioned. Nor did the study show that dietary cola increased insulin levels...

[@jamespurcell3751]

I think I have had to scroll past 200 comments to find this, I guess Huberman or his team even reads the abstracts of what is posted to do even a cursory fact check.

[@dhiambi6415]

Hi Dr. Huberman, I want to personally thank you for how much you have changed my life. I usually "silently listen" to your podcasts. Ever since I graduated college in May and started working full time, I listen to your podcasts on my commute to work. It is mind-blowing how much I have learned about sleep, sunlight, the mental health series, journaling, willpower, female health, etc on those commute rides. I am 22 year old woman currently working as an engineer, but I've always been interested in the body ever since the human anatomy and physiology unit in high school. Your podcast continues to teach me new things about neuroscience and neurobiology everyday. I wanted to leave a comment here because I have NEVER heard of metabolic function or how food is actually broken down in the gut prior to this episode, which is surprising considering how many "nutrition" advice there is on the internet. Thank you for continuing to have these conversations and spreading this information to the public. You say you read every comment, so I really hope at some point you see this :) Thank you so much!

[@rarebird_82]

Every time I log on to Dr Hubermans channel, I am educated, enriched and enlightened all in one go, at my convenience... and for free ❤ What a time to be alive!

[@janineneill8683]

Wow, wow, wow. I have just watched this for the second time in the last couple of months as there is so much information in this episode. Thank you for the detail of knowledge and explanations. I love that you make this understandable for the normal human so we can learn about health and science. I wish practitioners recommended your channel as most people have no idea what they are taking, the effects, or alternative measures to improve their health. Thank you for your service to humanity!

[@emma-joclark408]

Absolutely love this podcast. One of the best guests that you've had on ! Can Dr Robert Lustig please come back and finalise what he was saying on the study done in Kuwait, as well as what he was saying on neurons, and how they behave when over-activated / addiction.

[@denisea.9033]

What a patient teacher Dr. Lustig is, and what a willing student Dr. Huberman is. Thank you both, gentlemen 🙏🏼👏🏼.

[@terrystokes2948]

I noticed that also... Great interview!

[@ericdahl2915]

Love the way he references studies but does not cite them

[@ginoyesano5649]

I recommend watching Dr. Layne Norton's video 'Debunking Dr. Robert Lustig's Claims from The Huberman Lab Podcast | Educational Video | Biolayne'. A lot of dr. Lustig's claims are quite dubious

[@terrystokes2948]

​@ginoyesano5649 Understand that Layne Norton is a fitness guy who went to school. I remember him long before he became famous online answering fitness questions like myself. Dr Lustig is an endocrinologist who does research (not just studies it) and treats patients. Norton is good at reading studies but watching him he doesn't have the same command of some of these topics that an expert has. Such as the part when he was talking about LDL Cholesterol. His statement about how dangerous it is was either misleading or he doesn't understand that yes some LDL is dangers but most are not. And you must distinguish betwern the two, as opposed to insinuating that if LDL is high is a bad thing.its not. For a fitness guy he does knows a lot. The teachings of guys like Dr Lustig, Gary Taubes etc., is responsible for me getting clients off Insulin, Metformin etc. Literally changing their lives by recognizing other harmful health conditions and helping them overcome them when doctors were stumped. Although I do respect Layne for his growth in knowledge and achieving a phD but this is Dr Lustigs life's work. Not that he is always right but he has treated hundreds or thousands of patients. I am a fitness guy who knows a good amount about medicine ....I also use to teach in the medical field but the distance between myself and a Dr Lustig is immense!

[@tomrydval9620]

​​@@ginoyesano5649As a master graduate in nutrition I can say dubious is an understatement :)

[@kitnfall]

This is one of the best and most live changing episodes ever. I have struggled quitting sugar for 20+ years, and a few months ago I made an effort to replace processed sugar with fruit, dried fruit and nuts. The withdrawals were insane. I still struggle but it gets better. This episode helps me to stay on track. Thank you Dr. Huberman and Dr. Lustig!

[@egidiocs]

Agree!! Life changing episode

[@sylviegagnon3957]

One of my most loved podcast ❤ Dr Lustig is a great communicator, well-informed and interesting!

[@KomlaP]

Dr. Lustig may just have saved my life and those of my family. I bought his blockbuster book, and oh boy, I was just blown away. I eliminated processed foods, sugar and alcohol out of my life for good. I am sure I am never going back. Thanks a million Dr. Lustig. I hope the people recognize what an asset you are among us the living.

[@Helmasaur_King]

It's easier to forgive yourself for your shortcomings when you realize the system you were born into never had your best interest in mind health wise. I grew up eating cheetos and frozen pizza, drinking pop and feeling like crap. It was easy, what was available and what was affordable. And addicting. I'm 26 now and I've been taking many steps to improve my health in the last several years and I've never felt better, but I can only imagine what my youth would have been like if I had known then what I know now. And to know that these companies are making millions at the expense of me and millions of others' health is unforgiveable.

[@irynamyroshnychenko9511]

First of all - HUGE thank you for doing these podcasts, I absolutely love them. Content is always very interesting, but what’s more important and more amazing is how you present very complex topics in such a simple form! Second, I feel the need to step in and comment on what was said about Switzerland vs Germany. I live in Switzerland and I can say with absolute confidence that the lower % of obesity in Switzerland has probably more to do with the Swiss culture than the altitude. Most Swiss are physically active from an early age until late retirement. It is deep in the Swiss culture that weekends are for hiking / skiing / cycling / swimming. So yes, the altitude counts but it’s how the altitude is utilized fhat counts more ;) As I was typing this comment while walking with my dog 2 pairs of running people passed by me ( it’s 2 degrees Celsius and I live on a hill) :)

[@jonymorin]

This has to be one of the most knowledgeable scientist I have heard thus far. Thank you Andrew for your high quality content all the time!! 🙏

[@mdariani]

Love both Dr. Lustig and Huberman. This episode could have easily been 5 or 8 hours long. Would have watched it. One of my favorite episode's on this podcast.

[@BigJoG6]

Agree! Feels like some discussion was edited or cut short for the sake of time. Too bad… I hope they can revisit again.

[@Lunggirl]

me too..I love them both!

[@drabmoney]

This guy is a genius. Great at explaining this, and thanks Dr. Huberman for getting him to step back a few times to explain certain things.

[@dark30welderwelding11]

I really do enjoy these informational videos. I just don’t have 3 plus hours to spend. Would love it if there was a 30/45 min condensed version. Thanks for all you do sir !

[@halimnjeim9958]

One of my yearly resolutions for 2024 was to increase the count of podcasts I listen to and books I read, and this interview was truly one of the most informative and illuminating. I am no scientist but rather a fanatic of different aspects of human biology and physiology, mainly for the sake of self-improvement and healthy development, and I gotta say it is an absolute pleasure and privilege to be able to get so much information for free, and at the comfort of our home or office. Thank you Dr.Huberman for your constant pursuit of knowledge and affinity for science and human development.

[@plagship]

Dr Lustig did this whole talk from memory, I am blown away by that alone. Dude knows this stuff inside and out. I have been watching his videos for years, he is a captivating speaker.

[@ChristianPianoMusic]

I wish this could become a major course in school, so our children and grand children know what to eat! Great podcast!

[@YourMomsNext1]

Loved the podcast, though I am quite bothered by the claims of Dr. Lustig about the results of the study on consuming soda/diet soda/milk/water. Quote from study: "No significant differences in the changes in body weight or total fat mass (determined by DXA) were found between the 4 groups during the intervention (Table 3). " Why claim it was 10kg for the soda group? Care to comment?

[@TheRealPolly]

Brilliant interview with two phenomenal Doctors. I’ve almost never eaten sugar (I was the first print-ad model for the WaterPik…Dentist Dad was involved in its development in the 50s/60s. “Look Ma, NO cavities!”) and thankfully, am in stellar health facing my 70th decade.

[@IP.1]

Love Dr Lustig! Love how he isn’t afraid to tell parents, it’s not “just a little candy.” Been bullishly limiting my kids sugar intake for 20 years. I throw Dr Lustig’s name in when people tell me it’s mean or wrong.

[@user-kl9wn4cd8u]

Incredible podcast. It could have gone one for ever. Dr Lustig is so clued-up and such a fighter, and also such an incredible teacher. DO have him back. One of your best guests, Andrew.

[@gherty212]

Many of Lustig's claims have actually shown to be contrary to the evidence. See Layne Norton PhD response video where he will walk you through which of Lustig's statements are contradicted or at least not supported by up to date evidence.

[@user-kl9wn4cd8u]

@@gherty212 Sure, Layne's video gives us pause for thought and maybe even confuses us. Still, the sugar addiction we are seeing is certainly the cause of many of today's ills. Lustig is no newcomer to the field.

[@gherty212]

Layne only confuses those who are confused by the conclusions of the studies and meta-analyses that Layne is quoting verbatim, from leading scientists in the field, that contradict many of Lustig's claims. And there are plenty of ways to be scientifically responsible and still advocate for the benefits of lower sugar intake. @@user-kl9wn4cd8u

[@MarisaLittle-um6sk]

i've been listening to this for 3 hours, it's actually worth

[@raynaeyaert]

One of the best interviews you have had on your podcast! Thank you for this wisdom.🙏🏽♥️

[@KeeleyJean-Baptiste]

I loved this episode - thank you so much! I’m in the UK and just wanted to comment on the “fat shaming” issue; could this have also been brought about by the food industry? I am a health conscious 34 year old woman, with very little body fat - I am very athletic. I get told all the time that I’m “too skinny” by obese people, but I can’t comment on their weight??!! I don’t eat processed foods and I am shamed for being healthy! I am also shamed for limiting my three children’s intake of sweets! The whole system is broken!

[@sdaiwepm]

Thanks for being a good mom to your kids! Tell the lard arses to waddle away.

[@karenharrison-elrod1797]

My daughter is naturally thin. She most likely is very unhealthy because she can eat anything she wants and never puts on an ounce. She gets so sick of people commenting on her being skinny. She feels the same as you do. It is not tolerated to talk about heavy people. She will rant for a little while after coming across another person with another comment on her tiny little self. I understand!

[@thewoodster8607]

Keep doing your thing. My wife and I had the same issues with our children not being allowed fizzy drinks and UPFs all the time, in the late 90s and early 2000s. A lot of our friends children have a lifetime habit around this stuff and ours don't. They treat them as something to have rarely. You will eventually lose control of what they eat so take full advantage of the time now. They may even thank you for it one day!

[@KeeleyJean-Baptiste]

@@thewoodster8607 Thank you for this comment - it’s very motivating to find likeminded people who have similar values. I guess, and it sounds as though you feel the same way, there’re 2 reasons for being determined not to give in: the first is that i don’t want to give them a life long addiction, and the second is to teach them self restraint! I hope you agree?

[@thewoodster8607]

@@KeeleyJean-Baptiste I do agree. They can make their own choices in the future but at least we have educated them to be aware.

[@Englishracin]

It still makes me uncomfortable how calories in and calories out still wasn’t addressed specifically. Like why didn’t he sit down and write out the math on the examples and actually explain it in depth. This ambiguity is how conversations in the comments and amongst us common folk get so confusing. I feel like this is going to turn into a rather controversial podcast. There were some iffy things being discussed.

[@marilyncross7112]

I’m not going to to 😊

[@laurabeavers4180]

Once again you have added to the well-being of my life. First introduced to Dr. Lustig on another podcast, and this continued education has helped me understand. I started reading Dr. Lustig's book, and this podcast has helped me break down some of the concepts in the book with your questions and added commentary. I am overweight and have been suffering but I didn't know why I just couldn't stop eating. Insulin! Sugar! and how it breaks the communication, how fat is my liver from all this? Wow! Started to cut out most sugars and UPF's last week and already noticed a significant difference, no bloat. I hope your friend watches this podcast. I also contacted AG1 some time ago when I started their supplement, inquiring why there was stevia, their answer was taste. I wish they would get rid of it. Maybe they could watch this podcast too and be influenced to make an even healthier product.

[@EmmanuelSchmitz]

I am a fan of this podcast and have listened to many excellent episodes. This is the best one to date.

[@intramotus]

This man needs to be promoted and given a national platform

[@lisafaser6031]

Delighted to see Dr. Lustig here with Huberman. I’ve been a fan of Dr. Lustig for sometime. Love that this conversation is given the time it deserves.❤️🙏🏻❤️

[@Lunggirl]

me too...I have emailed Huberman many times to get Dr Lustig on his podcast

[@NikkiSchumacherOfficial]

Have listened to this multiple times to grasp what was going over my head. Very awesome information.

[@johnk7147]

The stats he gave on the weight gain from the 4 different beverages are not at all what is said in the study listed....???? I read the study and it clearly states "No significant differences in the changes in body weight or total fat mass (determined by DXA) were found between the 4 groups during the intervention (Table 3)." WTF!!!! losing faith in all these podcasters that seem to be jack of all trades but master of none!!!

[@Swiatoczuy]

I’m not sure if you understand the papers, check what hypothesis was and what was the level of significance, also I think in his book he mentions the studies

[@johnk7147]

@@Swiatoczuy Not sure what i missed..I quoted directly from the study regarding body weight and composition. I understand that the only significant change was SSSD. However in this podcast he is not clear and /or accurate in the way he describes these findings. At least not me😁😉

[@Swiatoczuy]

@@johnk7147i understand, it’s not clear I agree on that, but level on significance might not be reached in this research and hypothesis not been proven, but you might still see difference as prof.Lustig described, but they aren’t reaching level of significance, you probably know that significant in papers have different meaning then in standard dictionary

[@scoobydadog246]

Well - you are right. People do need to think critically. One thing I always consider is the person's financial interest - which will always be large with these 'big name' you tubers, etc. Lustig has developed his image, brand and considerable wealth around the 'sugar is evil, non sugar/artificial sweeteners are evil, and fiber is fabulous". That is a big red flag to me - not that all he says is untrue - but he is biased. He is pushing an agenda just as much as the government and companies he criticizes. Huberman is never going to really come down on government, big food or big pharma because he works for Stanford - he is part of the 'establishment'. No one reaches his level of success on you tube without cooperating with them. So - I take that all into consideration. True of all the 'influencers' , large or small. If one's you tube/social media persona is built around being a carnivore, vegetarian, ketogenic, or some specific identity - they will need to support and maintain that identity - especially when they are looking for financial gain. And I think 99% of people on YT and/or doing podcasts do so with the hope of financial gain.

[@Brownflakes]

I have massive respect for Dr.Lustig. He's been on this crusade on ill effects of sugar consumption for most parts of his career. Looking forward to listening to the whole podcast😊. Update : Unlike the other episodes of the podcast which took me a week, Im done with this one in a day. And its a treasure trove of info which, as Dr. Lustig puts it, isnt accessible to laymen lke me. You know that when even Andrew is more on a listening mode than probing 😅. My key takeaways are ; 1.Get rid of refined carbs and sugar - add more fibres (soluable and insoluable) which feeds your gut microbiome. And then exercise. 2. A calorie isnt a calorie. What you eat matters. Junk doesnt help. Fructose isnt required for us for metabolic health, just excites your reward system in brain - more dopamine for you n slowly addiction follows. 3. 73% of what you find in grocery stores isnt food. Anything with a nutritional label isnt food. And go for pasture fed meat. 4. Go for NOVA type 1,2 and 3 type of food thats nonprocessed (or far less) and stay away from type 4 (ultra processed) food. 5. Inuslin levels are super important and intake junk food results in release of more insulin, which leads to pile of fat in liver and fatty liver beyond limits eventually lead to liver damage. There are more such nuggets, do listen to all of it. Thanks to both for patiently breakind down the complex concepts and lastly, keep the fight going fellas. Cant wait to have Dr. Lustig back in the podcast.

[@theforlorned8293]

Agreed.

[@cathys4055]

Dr Lustig is the best. He’s an amazing public health hero working to shine a light on these important issues.

[@cgoodsonparker]

Thank you for this extraordinary gift of knowledge that will improve my family’s health every day. So grateful for the accessibility of the content through your communication style.

[@alinehartman7129]

for the lst 6 years i have been dealing with *allergies* every summer. This summer it di not go away and 8 months later and many doctor visits being unproductive, I took things into my own hands. I only eat whole foods. ABSOLUTELY no sugar. none. I finnally found out I was dealing with oxidative stress. This is not fun and after a lot of research, it really taught me that it's my body that is broken. I have only been doing this for 4 weeks. I feel so much better, but still know it's going to take a while before it cleans up. I have lost 16 lbs and tell people it's just a side effect of eating healthy. there is a lot of information in this podcast that more people should listen to. thanks for doing this, and I am glad i came across it. I know I'm doing the right thing and just need to realize our body is a vessel and we need to feed it Food. Real Food!

[@yoni-3240]

This guy is just awesome. And Huberman is a true legend for bringing the heavy hitters in the field to educate us all.

[@ArchDeity]

I find myself quite conflicted after watching this episode. Much of what he said is directly counter to what Dr Andy Galpin had said, and I find myself wondering if you're not questioning some things that he's saying out of politeness. For instance you and also Dr galpin both stated that the basis of most diets is actually calorie restriction, yet during this podcast, Dr Lustig vehemently stated that there is no large body of evidence supporting calorie restriction for weight loss. As someone right now on a very difficult weight loss journey I dont know what to believe sometimes. I just dont know what to do to lose weight, I'm currently just trying to gain muscle and hope that it raises my BMR enough to cause the loss of fat tissue.

[@brooke9847]

I agree. A lot of the information in this video is contradictory to everything I have ever learned about nutrition. I am curious how much data there is to back up everything discussed.

[@LitheumNight]

This guy (Lustig) contradicts himself. He can't say diet soda is bad because it elicits an insulin response just by touching your tongue and then say fruit is fine when it does the same "but has fiber." Diet soda has no calories, so it will be less of an impact than fruit, especially since it has no fructose.

[@Irina-gem]

@@brooke9847 i would say that ahltough he is directionally correct, he is defintely exaggerating. I actually googled a study on 10kg weight gain on cola and it doesnt check out. Grossly exaggerated to the point of fraudulent argument really. I ll make a comment below with the link

[@One-Ring-To-Rule-Them-All]

I mean just think about what he is saying! "Switzerland has less obesity than Germany, because of altitude". Only this is pure nonsense! How can you trust anything else. He is a treasure trove of nonsense...

[@ezra_west]

<a href="#" class="seekto" data-time="146">2:26</a>:40 Always do your own research. In the study he was referring to there was no significant bodyweight change in any of the groups. Just because someone is a Doctor does not mean they don't lie and spread misinformation.

[@caqlito1]

I have already taken actionable steps to implement these principles into my life. I’ve reduced my sugar intake in the form of sweets to one day a week while being mindful of what I am putting in my body. I was already hitting my fiber goal, but I’ve increased it since watching this, and I share this with as many people that would listen to me. The ending where he praised Andrew for not talking down plebs is the main reason why I enjoy listening to Andrew.

[@blackgirldiary2363]

What’s so incredible to see is just how much of a student Dr Huberman is! I also love how everytime he clarifies his understanding of what Dr Lustig has explained, he does so in a language we can all understand! Absolutely amazing!

[@FlowerlyF.]

Was waiting for this episode for so long! watched his documentary and the way he fought for the truth to come out is truly admirable. the industry fooled us for so long. We talk so much about other addictions but the devil is in the detail. Sugar needs to be talked about more! Thanks for you work Dr. Lustig!

[@susanb3989]

What is his documentary?

[@FlowerlyF.]

@@susanb3989 Sugar the bitter truth!

[@Sarah-vt4or]

I love this. I am a Registered Nurse, and I thought the discussion was fantastic. A lot of this language could be difficult for someone low in health literacy, but hopefully a few of the most important points stick out. Thank you for providing content like this.

[@DialloKreed]

This video is so packed with knowledge! Thanks for putting this together for us. 🙌🏿

[@justynasidorska4702]

@Dr.Lustig - hello from Switzerland! Our food is not crappy :-) Rösti, Swiss national dish, is actually prebiotic thanks to resistant starch from precooked potatoes. And we eat it with vegetables and eggs. On top of that our cheese e.g. in Fondue is rich in Omega-3 fatty acids thanks to cold resistant plants that our cows eat while grazing in the mountains.

[@Irina-gem]

and your cheese is usally not pasteurised! I usually seek out swiss cheese!

[@justynasidorska4702]

Good point,@@Irina-gem! Alpkäse is always made from raw milk and fermented with gut-friendly bacteria.

[@One-Ring-To-Rule-Them-All]

We can buy eggs and milk directly from the farmers, we have amazing fresh mountain water, clear air, high quality groceries, expensive fast food restaurants etc.... but nope! It is the altitude! (While most people live in the valleys)... 😂😂😂

[@barbaral5648]

I have been subscribed to Huberman Lab podcasts for 2 years and this is the first one that I stopped everything and listened straight through. I eat unprocessed foods, exercise daily and drink little to no alcohol. But I drink a venti Starbucks drink, full of sugar every morning. 40 grams, right off the bat. Thought I could get away with it, as the rest of my habits are healthy in every other way. I feel like I have been doing crack for twenty years. Thank you for this podcast, hope I can recoup the damage I have done. (Also, no mention of xylitol. I have read that there are some weird health benefits like reducing inflammation related to gum disease?)

[@dasbof]

You can change the coffee with sugar habit. Great thing is you can dial down the sugar over time. Funny thing is I drink black coffee but to me there is a sweetness to it. Yes it is bitter but that tastes good to me as well. It is just about changing the palette. I grind good quality coffee at home and with great coffee it is so complex and interesting it is a shame to put sugar in it. I just "steered" my palette or taste away from sugary flavors. Don't drink calories OR artificial sweetened drinks (still has insulin response).

[@MegiddoProductions]

+1 for actually good, black coffee. Namely, specialty coffee. It won't cost you more than that Starbucks drink, hopefully, but you will realize, as the person before me said, how complex and interesting and GOOD real coffee tastes, you'll realize sugar is ruining it.