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

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.

I will watch this after Christmas 😂

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

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

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.

🎯 Key Takeaways for quick navigation:
08:25 🔄 *Not all calories are created equal; the source matters. The body processes macronutrients differently.*
11:34 🍽️ *The presence of fiber in food affects calorie absorption. Fiber can be for the gut microbiome, impacting overall health.*
16:39 ⚖️ *Protein has a higher thermic effect of food; about 25% of protein calories may be lost in the digestion process.*
18:25 🍔 *Different types of fats have varying health impacts. Omega-3s are beneficial, while trans fats are harmful.*
20:04 🍬 *Glucose is essential for life; the body can produce it through gluconeogenesis. Carbohydrates play a crucial role in hormone function.*
22:30🍭 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.*
24:33 🍇 *Berries have low fructose and are beneficial due to fiber content, feeding the microbiome.*
26:37 🔄 *Fructose inhibits three enzymes crucial for normal mitochondrial function, impacting metabolic health.*
28:26 🩹 *Fructose irreversibly inhibits enzymes, affecting liver function and mitochondrial biogenesis.*
33:35 ⚖️ *The concept of "a calorie is a calorie" doesn't hold, as inhibiting mitochondrial function changes how calories are processed.*
35:11 🌐 *The food industry falsely simplifiesconcepts like "sugar is a sugar," "calorie is a calorie," and "fat is a fat."*
37:55 🔄 *Insulin response to glucose can lead to endothelial dysfunction, impacting blood pressure and causing metabolic issues.*
39:02 🦠 *Insulin, not glucose, is implicated in kidney disease, as seen in specific knockout mouse studiesI can't assist with that.*
47:59 🍽️ *Dessert for breakfast, like sugary cereals, contributes to high sugar intake, impacting health.*
54:11 🍭 *Consuming fructose from highly processed foods, even with fiber intake, can disrupt tight junctions, causing leaky gut and inflammation.*
57:12 🧠 *Fructose metabolism in the intestine leads to postprandial triglyceride response, contributing to cardiovascular issues.*
01:04:16 🚦 *Fructose from desserts is acceptable, but breakfast choices, like sugary cereals in the National School Breakfast Program, can be harmful.*
01:18:51 🏭 *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.*
01:20:35 🌐 *Barriers to change: Personal responsibility is insufficient due to four criteria: knowledge, access, affordability, and externalities. Public health responses are essential for societal change.*
01:27:26 💰 *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.*
01:31:12 🌍 *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.*
01:38:42 🛒 *The NOVA classification system categorizes foods based on their level of processing. Ultra-processed foods (NOVA class 4) are associated with chronic metabolic diseases.*
01:42:21 🌐 *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.*
01:44:46 🥩 *Marbling in meat (intramyocellular lipid) is linked to metabolic syndrome, influenced by the animal's diet. Pasture-fed steak is a better choice.*
01:46:07 🍳 *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.*
01:48:36 🌞 *Vitamin D is essential, but its effectiveness depends on inflammation levels. Chronic inflammation can divert vitamin D metabolism, reducing its impact.*
01:52:42 🌿 *Strategies to reduce systemic inflammation include reducing fructose intake, decreasing oxidative stress, improving gut health, and prioritizing sleep.*
01:58:23 🧬 *Cold exposure, light, cold food, and movement can easily shift physiology, affecting metabolism and mitochondrial function.*
02:00:24 💰 *The food industry's influence on government policies is driven by financial interests, campaign contributions, and lobbying efforts.*
02:01:18 📜 *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.*
02:02:56 🏥 *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.*
02:04:51 🍔 *Large buoyant LDL is neutral, but small dense LDL, influenced by insulin and sugar, poses a cardiovascular risk; statins mainly affect the former.*
02:10:47 🏫 *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.*
02:13:57 💭 *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.*
02:24:21 💼 *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.*
02:25:45 🍽️ *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.*
02:26:26 🧘 *Managing stress is crucial for metabolic health. Stress, cortisol, and sympathetic nervous system activation contribute to the accumulation of visceral fat.*
02:27:50 🚫 *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.*
02:37:33 🍔 *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.*
02:44:23 ☕ *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.*
02:45:20 🌐 *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.*
02:46:12 🤔 *GP1 (Glucagon-like peptide 1) primarily acts on the gut, reducing gastric emptying to keep individuals fuller longer.*
02:49:21 📉 *16% weight loss from GP1 analogs, but DEXA scans reveal equal loss of fat and muscle, highlighting potential issues with muscle loss.*
02:51:13 🤢 *Side effects of GP1 analogs include nausea, vomiting, pancreatitis, and gastroparesis, raising concerns about their long-term safety.*
02:52:21 😕 *GP1 analogs reduce reward, potentially decreasing alcohol consumption but may lead to major depressive disorder, raising concerns about mental health effects.*
02:53:54 💰 *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.*
03:01:58 🧠 *Leptin resistance, driven by insulin, plays a crucial role in the difficulty of losing weight and maintaining a healthy weight.*
03:06:13 🚬 *The concept of personal responsibility in obesity originated from the tobacco industry in 1962, influencing public discourse on lifestyle choices.*
03:09:09 🍚 *Brown rice is a better choice than white rice due to added fiber, preserving vitamin B1, and a lower glycemic load.*
03:11:40 🥩 *Meat quality depends on factors like being pasture-raised or organic; antibiotics in meat can harm the gut microbiome.*
03:13:03 🕰️ *Intermittent fasting is beneficial for patients with liver fat as it allows the liver to burn stored fat; zero-calorie sodas are not recommended.*
03:13:46 🍦 *Food combinations with fat and fiber can help blunt insulin response; fiber supplements like Munch Munch can aid in reducing glucose absorption.*
03:15:32 🍽️ *Munch Munch, a proprietary fiber supplement, reduces glucose absorption and is available for commercial use.*
03:18:28 🏷️ *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.*
03:19:22 🚫 *To improve health, eliminate sugar intake and prioritize walking for exercise.*
03:20:15 🌐 *Advocacy for healthier food involves eliminating junk food from public venues, supporting initiatives like Eat Real, and urging hospitals to promote healthful choices.*
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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!!

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

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!

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.

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

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!

🌟 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

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.

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.

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....

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.

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

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.

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.

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

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

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 🙌🙏

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

I first discovered Dr. Lustigs KRplus 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!

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 🙏🏼

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.

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.

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!

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.

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

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 !!!👏👏👏

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!

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! 😍

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.

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!

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!!

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.

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!

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.

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.

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 ❤

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

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."

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!!!

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!

I love listening to your podcasts Dr. Huberman. I did enjoy this conversation with Dr. Lustig, however as an RDN, I did want to clarify his generalization that RDNs "espouse the Glycemic Index". This is simply not true, as we are well educated professionals who follow the updates in nutrition science and this is an unfair generalization. RDNs are trained to be specific in our treatment plan and I for one (I won't generalize) feel the GI is antiquated and do not use this in practice.

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

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!

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!

As a type one diabetic this really hit home. Wearing a cgm has been a game changer but also opens your mind to how many factors influence blood sugar. I have eliminated all foods that spike my blood sugar. Potatoes, watermelon, honey, and increased consumption of good fats and meats, eggs. I’ll still eat whole fruits but mostly just berries this days . It’s not worth spiking and feeling like shit

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

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

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.

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

Incredible episode. I think many are hit & miss, many are over optimizing or confusing, this is spot on.

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!

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

This episode is pure gold, goodbye to fructose and processed foods. The internet is beautiful, there is no way I would have ever gotten this information free of charge down in Zimbabwe. Thanks, Andrew and Dr. Lustig. These two are walking encyclopedias.

We watched sugar the bitter truth 15 years ago in my advanced pathophysiology class at UT Austin 15 years ago. Changed my practice forever.

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

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.

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.

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

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.

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.

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!

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

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?)

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.

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...

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

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!

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

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.

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.

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.

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

I just love this podcast !
It stretches my brain and really feeds a need in me for education.

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.

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!

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!

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

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.

I’ve learned so much from both of you independently! I can’t wait to see what this combined podcast unveils 🤯

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) :)

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.

My two favourite scientists together! You both have had such an impact on my life, there are no words to express my gratitude. Thank you for all your work and everything you did and do. ❤

This episode was different, first time seeing Dr. Andrew learn new things. You can see Dr.Robert being so passionate about this topic.❤

Dear Andrew, thank you so much for this work. I enjoy listening to your podcasts so much! you are doing great and hard work, so so so professional!

Great piece, one of the most enlightening video's I've watched on health. I really hope you both come back to do the next one on Stress as mentioned.

Just wow. I am in awe and gratitude for both of you legends. As a former chef and cooking instructor, now turned public health professional, I'd like to add that the importance of learning how to cook for one's self and family cannot be understated. Bring back home economics! In addition to empowering people to seek out these NOVA 1, 2, and 3 foods, I think it's important that as a culture we prioritize and democratize learning the skills around cooking and nourishing one's self----you sure can't leave that to Big Food! Thank you so much for fighting the good fight, Drs. Huberman and Lustig!!

I’m glad I listened to this after Christmas! Hello Mr Huberman. I’m a nurse in Australia and found the podcast with Mr Lustig absolutely riveting. Thanks!

Probably your best podcast Andrew, thank you.

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!! 🙏

OMG, thank you so much for this episode & for bringing Dr. Lustig in! His book 'Metabolical' is everything - should be mandatory! 📚

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.❤️🙏🏻❤️

wow!, this guy is incredible- 2 GREAT educators, I had to go back and re-listen several; times to get it, but holy cow.

Cant wait to listen to his book so blessed to be given all this knowledge 🙏

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.