Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62 433,349 viewsMar 7, 2022

Dr. Justin Sonnenburg, Gut Microbiome #HubermanLab #Microbiome #GutHealth Andrew Huberman 1.07M subscribers My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health. #HubermanLab #Microbiome #GutHealth Thank you to our sponsors: AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com - code "huberman" Helix Sleep: https://helixsleep.com/huberman See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour - code: ‘huberman’ Pre-sale tickets go on sale on Tuesday, March 8th at 10 AM PT Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: https://www.thorne.com/u/huberman Social & Website: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Dr. Justin Sonnenburg Links: Center for Microbiome Studies: https://stanford.io/3vGkdS0 Dr. Sonnenburg’s Lab: https://sonnenburglab.stanford.edu Dr. Sonnenburg’s Published Work: https://stanford.io/3HN6eMF Article Links: "Gut-microbiota-targeted diets modulate human immune status": https://bit.ly/3sLv2QI Book Links: "The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health": https://amzn.to/35RQP0c "The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life": https://amzn.to/3hqxkP0 Other Links: NIH Human Microbiome Project: https://hmpdacc.org Timestamps: 00:00:00 Dr. Justin Sonnenburg, Gut Microbiome 00:02:55 The Brain Body Contract 00:04:16 AG1 (Athletic Greens), ROKA, Helix Sleep 00:08:30 What is the Gut Microbiome? 00:12:49 Gastrointestinal (GI) Tract & Microbiota Variability 00:16:00 Breast Feeding, C-Sections & Pets 00:21:56 The Human Microbiome Project at Stanford 00:26:30 Traditional vs. Industrialized Populations 00:28:58 Resilience of the Microbiome 00:35:10 Regional Differences Along Your GI Tract 00:42:04 Fasting, Cleanses & Gut Health 00:51:19 Dietary Differences 01:01:24 Simple vs. Complex Carbohydrates, Processed Foods 01:07:03 Artificial & Plant-based Sweeteners 01:12:44 Cleanses: Useful? Harmful? 01:14:50 Your Microbiome & Your Immune System 01:20:17 Dietary Fiber & Fermented Foods 01:32:13 High-Fiber vs. High-Fermented Diet; Inflammation 01:41:33 Ripple Effects of a Healthy Diet 01:45:00 Does a High-Fiber Diet Make Inflammation Worse? 01:47:22 Over Sterilized Environments 01:50:15 The Gut Microbiome’s Effect on Physiology 01:56:45 Gut-Brain Connection 01:59:30 Probiotics: Benefits & Risks 02:04:20 Prebiotics: Essential? 02:07:00 Tools for Enhancing Your Gut Microbiota 02:11:12 Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Audio Engineering: Joel Hatstat at High Jump Media Chapters Dr. Justin Sonnenburg, Gut Microbiome 0:00 The Brain Body Contract 2:55 AG1 (Athletic Greens), ROKA, Helix Sleep 4:16 What is the Gut Microbiome? 8:30 Gastrointestinal (GI) Tract & Microbiota Variability 12:49 Breast Feeding, C-Sections & Pets 16:00 1,106 Comments rongmaw lin Add a comment... Andrew Huberman Pinned by Andrew Huberman Andrew Huberman 2 months ago (edited) I'm pleased to announce that I'll be hosting two live events in May 2022. These are part of a series called, "The Brain Body Contract: An Operating Manual for Human Performance." Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR Learn more at https://hubermanlab.com/tour Pre-sale tickets go on sale on Tuesday, March 8th at 10 AM PT (use code: huberman) 236 Juan Pablo Aranovich Juan Pablo Aranovich 2 months ago These two-part series on the Gut was amazing! Thanks Andrew! Sharing my notes. I posted this on Medium as well for your convenience (easier to read) You can find the links in my profile. What is the Gut Microbiome Is is the collective genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body. The behavioral interactions can shift the gut microbiome, not just food. Microbes are all over our body, not just our gut. Gastrointestinal tract Most of microbiota are in the distal colon, but there are different kinds along the Gastrointestinal (GI) tract. There’s oral microbiota. Built to deal with oxygen. Grow in mats and are very structured. There’s microbiota in the esophagus and the stomach. These are not very dense. The stomach is a very acidic environment. There’s microbiota in the Small intestine. There’s microbiota in the Colon. This microbe community is density packed. Here, there’s ton of metabolic activity and bunch of interaction with the host. Microbiota: Where does it come from? We acquire our microbes thru a lot of different sources… The people we touch, the foods we eat, the pets we have, the environments in which we work… Depending on what microbes you get early in life you can send the inmune system in different developmental trajectories. Pets serve as a conduit for a bunch of microbes that we wouldn’t be exposed otherwise. A Healthy Microbiome What is a Healthy microbiome? It’s not clear, but a good rule of thumb is that a Healthy Micribiome is one that includes a lot of diversity. There’s tremendous individuality. Context matters a lot. A healthy microbiome in one place can be healthy in one place but not in another. Do we have a gut microbiome that is adapted to industrialized society? Or we all have an unhealthy microbiome because it hasn’t been able to adapt yet? The microbiota is plastic, it can change. But not too much. Microbiomes exist in stable states. It is hard to dislodge that community from that state. If we have a deteriorated microbiota, to solve it we need a combination of having access to the right microbes and nourishing those microbes with proper diet. Study in mice: They switched mice to a low fiber diet and high diet. Microbiota changed and lost diversity. But when brought back to a good high fiber diet, the diversity returned. Caveat: when the bad diet goes on for generations (four generations of mice in studies), the microbiome is very hard to recover. Fasting, Diet and Cleanses After a prolongued fast there is some auto-absortion of digestive tract. Mediterranean and plant based diets are the best. Plant-based fiber seems to be the most clever thing to do (whole grains, legumes, vegetables). For the health of the gut microbiota, short fasting (Time restricted feeding) seems to be OK. But there’s no clear evidence for prolonged fasting. It is not necesary to do a cleanse or fast prior to an attempt to repopulate the gut microbiome. We don’t need to flush out all our microbiota. Wiping out the microbial community seems like playing the lottery. There’s no data yet to support this. Processed food: Number 1 thing to avoid. Artifical sweeteners: really bad for the gut microbiome. They can lead to metabolic syndrome. Emulsifiers disrupt the mucous layer, which leads to inflammation. Probiotics and prebiotics can enhance microbiota diversity. But… Probiotics: Excesive intake can create mental fog. Prebiotics: Consuming a variety f plans is better in fostering diversity in microbiota than purified fibers (prebiotics). Dietary Differences Complex carbs can fuel the gut microbiota, which produces substances called short chain fatty acids (play essential functions). Complex carbs lead to low blood sugar. Human genetic adaptation to diet: over short periods of time, humans can adapt to differences in their diet. Best example: tolerance to lactose and dairy. The gut microbiome adapts to culture difference. Example: seaweed. People in Asia have genes that are able to digest seaweed, while people in the West usually don’t. But overall, we all come from hunter gatherers that ate mostly plants. Study of Hadza tribe (hunter-gatherers): They eat on average 100–150gr of dietary fiber per day. Only 1 of 30 hunts is succesful. So they rely in fruits and vegetables in the environment. They don’t PREFER plants. They do it because plants are available. Microbiome and the Inmune System The inmune system is really active in the small intestine to make sure that microbes aren’t getting so close. And if they do, there’s a response to get them back to theright location Metabolic and inflammatory diseases are all over the place during our age. The gut microbiome is critical to modulating our inmune status. If you change the microbiome you can fundamentally change how the inmune system operates. A poor microbiome sets a poor inmune system that gives rise to these diseases. Fiber & Fermented Foods They studied two groups. One was told to eat a high fiber diet and the other was told to eat as much fermented food as they could. Fermented food group results: Increase in microbiota diversity Higher diversity is generally better. Inflammatory markers decreased. Gradual ramping of fermented foods is important to adapt properly. Gut shot: you can take a little shot of the brine from the sauerkraut. Fiber group: They didn’t see the results that were expected. Some groups responded well but others responded poorly. When they analized it, they found out that if you have a diverse and healthy microbiome, you’ll respond better to a high fiber diet. This is because we need the right microbes to digest the fiber. Ripple effects of healthy diet. If you can affect your inflammation, you can affect your cognition and skin. There were not significant differences in cognition and mood in the study. Bowel habits improved with both groups. The sanitization of environment has gone too far. There are antibiotics everywhere. Exposure to microbes from environment educates our inmune system. Effects of microbiota in the body. The majority of inmunce cells are located in the gut. The microbes are only benefitial if they are located in the right spot. There are structures in the gut that take up microbes and “examine” them the microbiota manufactures chemicals that can go into the bloodstream. Twitter @Juampiaranovich you can find me and the article. 443 Peter Pourjafar Peter Pourjafar 2 months ago Hey Dr.Huberman. Can you please do an episode about the "unconscious mind' and the modern neuroscience's view on psychoanalysis. It would be interesting 523 Mark Bautista Mark Bautista 2 months ago Andrew I just want you to know you helped me overcome my anxiety disorder and in a couple weeks I’ll be running the LA marathon because of your endurance optimization podcasts. Can’t wait to see you in May, hopefully I can tell you thanks in person! 150 Andrew Huberman Weston Weston Weston Weston 2 months ago Thank you, Dr. Huberman for considering that people from all walks of life and income levels are consuming your content! 115 Andrew Huberman Devon Harris Devon Harris 2 months ago (edited) Another great ferment is Beet Kvass. Easy to make at home, just beets, salt, and filtered water. I always have either kraut or kvass 'growing' in my kitchen. My 7-year-old loves goat's milk kefir (super easy to make too) and I love this episode! 40 Marques Smith Marques Smith 2 months ago This the greatest pod cast that I listen to. I'm extremely greatful for the information shared! 143 Andrew Huberman 360 Degrees 360 Degrees 2 months ago Please don’t stop your work, we absolutely love science, and can’t get enough of it. 6 Warhag Warhag 2 months ago You are like one of those teachers, that shape you for the rest of your life. 97 Andrew Huberman Life with Kyle Life with Kyle 2 months ago Hey Andrew, love the podcast! I've been binge watching your podcasts ever since I came across your channel a few months ago, have learnt so much. Would you consider doing an episode on fatigue related illnesses such as Long Covid and CFS/ME? Would love to hear you do a podcast on this. 8 Li Pan Li Pan 1 month ago Thank you Professor Huberman! Excellent episodes! I would like to know more about how common chemical can damage our gut and health. In future episodes, can you talk about how our health is affected by things like pesticide, herbicide, detergent, lectin, mouthwash, and etc. 4 Yazn Suleiman Yazn Suleiman 2 months ago I’ve been looking into gut health for a while now due to my insane IBS and random flare ups, God bless you for your knowledge and time ❤️ 83 S K S K 2 months ago Thank you so much for this episode. I’m suffering from leaky gut issues and I’ve been studying a lot about gut microbiome these days. This is so helpful. Thanks again! 7 Jane Kirkwood Jane Kirkwood 2 months ago Super fascinating topic, thank you both for this episode. I have to say, that in my own experience, I've had colonoscopies carried out for medical reasons and in preparation for them I had to be flushed out using powerful laxatives. Every time, I experienced feeling quite unwell and I believe it was due to the impact on my intestinal microbiome, so I don't think flushing is at all good for us. 15 Raj Ganesh Raj Ganesh 2 months ago Hey Dr.Huberman. Congrats to you for sharing vast knowledge about Gut health. Could you do the episode on Inflamatory arthiritis, rootcauses and to improve the situation 5 Gino Cedeno Gino Cedeno 2 months ago This was such a great episode!!! I can’t get enough of your content, every episode takes my knowledge and awareness to another level. Thank you so much for providing such valuable information. 🙏🏽 2 3Deer 3Deer 2 months ago Andrew, please make an episode about ejaculation problems (premature, delayed, retrograde). Would love to hear solid science about their solvability and about effective tools and techniques to approach them. Thanks for your very amazing work in this podcast. 3 Roger Zen Roger Zen 2 months ago Great episode! Would also love to hear about the interplay between the gut microbiome, the brain, and mitochondria. 33 Lorraine Majcher Lorraine Majcher 2 months ago Hello Dr. Huberman, could you do a podcast on how to heal the body? I have chronic fatigue syndrome and would love to have tools on how to get your body in a healing state. Thank you for all you do!!!! 6 Jivitesh Jivitesh 2 months ago Thank you Dr. Andrew for connecting science and tools. Please bring an episode on prefrontal cortex as it would be benificial for many people because it is the last part of the brain to completely develop and most affected by the environment and least affected by genes . 3 Szilvia Lemke Szilvia Lemke 2 months ago (edited) Thank you for all your great work, I just LOVE this podcast! Topic suggestion: if you’d like to explore the magnetic field of the heart, how it carries informational patterns that reflect our emotional state. A useful part of this could be the magnetic radiation of our devices and how being around them all the time might influence our receptiveness of magnetic fields (and emotional states) of other humans and living creatures and if that has an effect on our perception of the modern world, how that affects our physiology, and if any connection to disease. Maybe you could interview Rollin McCraty from HeartMath Institute, or maybe you are aware of further suitable experts. Thank you for bringing us actionable information, science that is useful & fun! 3 Thomas Thomas 1 day ago I'm immensly greatful for the incredible quality and clarity of this insanely helpful podcast and for all the great sponsorships. This is a one-stop-shop for all things physiopsychological selfimprovement. Thank you Dr. Huberman! eilish neff eilish neff 2 months ago Absolutely fantastic discussion! Great questioning by Andrew lead to thoroughly informative answers by Justin. You both are doing really important work, and I’m so thankful that you are sharing your knowledge with the public. Much gratitude to both of you for this discussion and all the work that you and your colleagues share. Chris Lowes Chris Lowes 2 months ago Please complete these Gut Microbiome episodes with an interview with Sandor Katz. Not only has he built a fermenting community (pun intended) worldwide, his knowledge of fermentation and its culture worldwide (pun intended) is second to none. His personal health journey is truly incredible. 2 Anita Boone Anita Boone 2 months ago As always, an amazing and valuable podcast. I so look forward to Mondays now 😉and listen to episodes more than once, they’re so packed with great info. Thank you for what you do! James Hastings James Hastings 2 months ago I've been hyper focused on health for the past year and this is one of the best talks I've listened too!!!! Thank you Andrew! You're changing lives! Rina Dror Rina Dror 2 months ago Thanks to Dr. Justin Sonnenburg who shared with us his research on gut microbiome and the importance of fermrnted food to health. Dr. Huberman's landing on directed questions from his field of scientific research also enriches the content of the discussion. Personal confession. In the last two years my family has completely changed the diet as recommended, and the improvement is noticeable in all areas. I sent the video to everyone. 9 Epictetus Stoic Epictetus Stoic 2 months ago (edited) Thanks you gentlemen for your wonderful advice. As someone who grew up in Africa eating almost entirely whole plants based diet that we grew on our own in the village,I am so grateful that the science if confirming what our ancestors have practised for years. Diseases such as IBS, crohn’s and most food allergies are unheard of in Africa. I wonder if it has something to do with the difference in gut microbes. 8 Casey McDade Casey McDade 2 months ago If this guy is the foremost expert on gut health then we need to divert millions from cancer research toward his lab so he can get the funding he needs to figure out what is really going on. I don't doubt his credibility, but get the man whatever he needs so he can provide more concrete answers. 3 Emily Barry Emily Barry 2 months ago Been waiting for this episode since last Monday! THANK YOU for an absolutely FASCINATING conversation Andrew and Dr. Sonnenburg! The gut microbiome is my favorite topic and I love learning about all the new research being done in this area! I have heard that Natto is currently being studied for treating Alzheimer's, and I definitely believe that consuming fermented foods can positively impact brain health/cognition. Also, I can vouch for the "better poops, better moods" theory! I would love to see a Live Q&A with you both on Instagram soon. Thank you both again for your work,- FERMENTED FOODS FOR THE WIN!🙏💜🤗 3 Oliver Vogelsang Oliver Vogelsang 2 months ago (edited) Terrific podcast! I wonder if it's important to eat lots of different fermented foods. Or can I go for only one and get most of the effects, as long as I consume enough of it? 5 K Danielson K Danielson 2 months ago (edited) I LOVE your podcasts!!! Thank you so much for sharing such interesting, inspiring, important and practical Information so generously! Hope you will make it to the East Coast as well. 1 Catherine Bell Catherine Bell 2 months ago When this podcast #62 popped up, and I saw that it was over 2 hours long, I grabbed my whole food prep ingredients and adjusted volume to never miss an insight from this very informative, educational session! Thank you for more pearls of wisdom😊👏🏻. 3 Nasira Spells Nasira Spells 2 months ago I just finished listening to this episode on Spotify and it was so great to hear. Informative and confirming of things I knew👏🏽. Thank you for your work. 1 Jessica Baskin Jessica Baskin 2 months ago This was so fascinating and helpful. Thank you Dr. Huberman & Dr. Sonnenburg! I'll be checking out The Good Gut next. Two questions for you: Have there been any studies on childhood cancer and the gut microbiome? And any data on spore probiotics (don't need to be refrigerated and can be consumed at nearly any temperature) vs. other types of probiotics? Thanks so much! Ava Celeste Ava Celeste 2 days ago Would love an episode on the nervous system, particularly the sympathetic nervous system, the trauma state and the host of “disorders” that can arise from living in a traumatized fight/flight state. Appreciate all you do!!!💗 Leni Olesch Leni Olesch 2 months ago Very informative mini series about the gut. In keeping with this content, I would like to know more about what happens to the microbiome after/during an Eating disorder. Since I am recently recovering from an ED, eating a lot of fibre and fermented foods, I experience a lot of gut issues and unpredictable upsets. 1 Manon Ruel Manon Ruel 2 months ago Well, looks like I'll go back to making my own kombucha. I got back on the fermented food train after Andrew mentioned Dr Sonnenburg's work (and his colleagues' work) I was delighted to hear more of Dr Sonnenberg's insights on this podcast. Every new Huberman Lab podcast I feel like a kid in a candy store. So much valuable and actionable info. june darling june darling 2 months ago Would love to also hear about the impact of stress including exercise on the gut microbiota 4 Garry Dzugan Garry Dzugan 2 months ago Thanks so much docs,another amazing podcast,and homemade ferments are easy and cheap to make like you said,I’m so grateful of all the knowledge you and your team has passed on to all of us,thankyou Embodied Biotensegrity Embodied Biotensegrity 2 months ago Fantastic podcast, I recommend it to all my friends. Thank you. I wonder if you or Dr. Sonnenberg could comment on microbiome and histamine intolerance? 3 Henri Kuusisto Henri Kuusisto 1 month ago Thanks Andrew! Awesome stuff again! I was wondering if gut microbiome has something to do with circadian rhythm regulation? I happen to have very irregular circadian rhythm since birth. My parents used to joke about that saying I was born in wrong continent/time zone. Partly my ADHD explains that, but I've had better periods of time while maintaining normal circadian rhythm has been relatively easy. I've tried to maintain pretty balanced diet including kimchi and other fermented non sugary goodies for many years now. I've been backtracking main incidents including any illnesses, prescripted antibiotics, stressors an so on. I've also managed to get some understanding that during antibiotics, I usually feel guite good even if I'm sick from some infection or so. After a round of antibiotics I'll usually get some swelling and itching with brainfog when all the antibiotics has been eliminated from my system. Weeks or months after I'm starting to feel fatigued. I've found some probiotics which helps with the brainfog and fatigue. But the most interesting thing was that maintaining regular circadian rhythm was really easy, almost natural during the rounds of that particular blend. I know that I'm cutting all the corners here jumping in conclusions that probiotics helped to maintain my circadian rhythm. But I'm really interested could it be so and whats the mechanics in the background if so. And at the moment I'm yet again struggling with my sleep patterns. These episodes of gut microbiome shed some light into that also since I've had almost two years of extreme stress following severe burnout. Also yet again one round of antibiotics during that time and now my circadian rhythm has gone totally haywire. It's like my body does not react to protocols that used to work (bright light, training and food at right time etc.) So once again as my own human guinea pig I'm about to start a round of that particular probiotics blend and see what will happen. Would be really cool if you could do another episode about gut microbiome in the future from perspective of circadian rhythm. Anyway, a thousand thanks and greetings from Finland!! chleoi chleoi 1 month ago I have listened to countless podcasts in reference to the microbiom, but this podcast is AMAZING 👏... Thank you both for bringing this valuable information to us 🙏 K T1027 K T1027 2 months ago I have listened to all your shows. They are great! 1. Could you address the impact of SSRIs and the potential impact on the microbiome? 2. Could you do a show on interpersonal neurobiology and adult attachment and the impact of any potential reparative effects from our connection with our companion animals on that? 3 C. Proscurchim C. Proscurchim 2 months ago My midwife at the time was doing research on mom and baby microbiome with NYU and i was part of it , she's such a great researcher . 1 Francesca Bevilacqua Francesca Bevilacqua 2 months ago thanks so much to both of you for another information packed pod cast..A lot to digest🙂 1 amgod40 amgod40 2 months ago My wife’s company just sent us literature on getting our digestive heath checked free of charge as a part of our insurance plan. I was pumped that this is being adopted and being made more mainstream 17 tibisay estupinan tibisay estupinan 2 months ago (edited) Dear both, thanks for the terrific episode. regarding fasting, you mention often "period of fasting" "fasting in short term" but not sure how long is that period to evaluate if it is beneficial or detrimental. I am currently fasting 4 days (in a row) per month, I have a most Keto/low carb diet and as a microbiologist, I am really interested to know what this can cause to my microbiome. thanks 1 Bethany Davis Bethany Davis 2 months ago (edited) Wanted to thank you , Dr. Huberman. I was having major health issues like recurring cellulitis from July to Nov of last year. I of course was. onway too many anti-biotics and I watched an ep of your pod on immunity and started doing all the suggestions (2 - 4 servings of fermented foods, spirulina powder, ACV, breath work, etc.) I've been healthy since Jan and I now know it's most likely from the fermented foods (which I still eat on a daily basis) rebuilding my microbiome. Thank you for providing this type of high quality education for free! 6 Mario Suárez Mario Suárez 2 months ago (edited) excellent! this is probably the best guest you've had in the podcast, and that's a tough decision to make. incredibly thorough, interesting, humble, passionate and clear. looking forward to the findings on the mix of fermented and high fiber foods. I am not likely to have those servings described in the separate studies. I also get that the high fiber diet does its job too, in addition to keeping one away from carbohydrates. dusty gossett dusty gossett 2 months ago (edited) I love this and all that you do! In the future could you look into how the effects of pesticides in our foods are affecting our microbiology and creating disease? Especially glyphosate [roundup] since it was never patented as a herbicde but as an antibiotic. Legumes and grains contain the highest amount of glyphosate with oats being at the top of the list. I truly beleive that Dr. Zack Bush is right on the mark and this is the root cause of all the auto immune and cancer that are so prevalent today. Thanks and God bless! 8 Shubha Amba Shubha Amba 2 months ago Thanks for this fabulous podcast. Curious about how disadvantaged we are or not consuming regular vs organic plant-based diet. vinayak a vinayak a 2 months ago This podcast made me realise how absolutely clueless I was about my own body and mind :D. I have started implementing some changes based on the things I've learnt here. Maybe tomorrow will be a better day.... 4 David Rothenbucher David Rothenbucher 1 month ago Thank you for doing such deep dive podcasts! Have you seen any research on the effects to the micro biome with coffee consumption? Donna williams Donna williams 1 month ago I'd like to thank YOU and your guests for providing the information you so generously share with all of us. My question is if there has been or is in progress a study regarding whether or not there is additional benefit from consuming fermented vegetables grown in your own garden as opposed to those purchased from a grocery store. Rebecca Manning Rebecca Manning 2 months ago Having recently had a massive bacterial infection that required a week of strong intravenous antibiotics, the podcast was perfect timing but has raised a couple of questions for me. 1. If I take a high quality probiotic, do the bacteria in it make it through the acidic conditions of the stomach and then small intestine, or are a large portion of them lost? 2. How long can I expect it to take to repopulate my gut, if I started with a reasonable healthy microbiome because I already follow many of the protocols given by Dr Sonnenburg? Thank you for continuing to bring us such great content, always learning. Calm Patty Calm Patty 2 months ago A friend of mine linked me this channel and it is pure gold. Does this podcast cover any autoimmune issues that affect the GI tract, such as crohns or colitis? Would love to hear your thoughts about how to better manage these diseases 5 Jade's Fitness Bucket List Jade's Fitness Bucket List 2 months ago No Podcast compares, i honestly think listening to all these incredible episodes has changed me life, i feel i understand myself and my body so much better and i genuinely am so grateful to Prof.Andrew Huberman and the HubermanLabs team for putting the effort and time into these episodes. I know i speak for many people as well as myself when I say how appreciative we are for them 🙏🙏🙏❤‍🔥 1 Stefano Petri Stefano Petri 1 month ago Great podcast! A question on sauerkraut: since it's often consumed cooked, does the cooking process kill all the bacteria and so reduce its influence on gut microbiome? Thanks 3 Hiroaki Hiroaki 2 months ago Hello Dr. Huberman, thanks for another great episode I have a question about neuroplasticity (just listeed to your new Rich Roll interview): How good are people at naturally “feeling” the 15% optimal rate of failure during practice and the 10:1 ratio of random breaks doing nothing? From my experience playing the guitar, I know that I naturally do both look for a certain rate of mistakes and that sometimes (mostly when I feel like I’m starting to make more mistakes) I will naturally take a break or at least shift to a different exercise. I think most athletes and musicians do the same, but I wonder how accurate this intuiting is? Pinnacle Pottery Pinnacle Pottery 2 months ago I’ve been fermenting vegetables combinations like cauliflower/carrots/red peppers/onions for a year now. I do it in 64 oz Mason jars. I’ve tried a Turkish method of fermenting with adding raw chick peas to the brine. Works great! 20 Sean Moore Sean Moore 2 months ago Best Podcast on health that I've found. Andrew, you are a great man doing this for us all. 1 Venkata Subramanian Raman Venkata Subramanian Raman 2 months ago (edited) Dr. Huberman, Big fan of your series, and I will say this is the best science engaging podcast. Thanks for all the research and every episode is like reading a review paper on a particular topic. A kind request for a podcast on "OCD" and its associated neural functions. Thanks! Haiden Geary Haiden Geary 2 months ago Just a quick remark - I am happy to have found this channel. The reason being, after going through years of depression, but making it through it, most mornings I have very uncomfortable gut pains. Sometimes, in a way, it is like when we get the "butterfly" feeling, if a butterfly had razor blade wings. Other times, and this can last for upwards of 4 hours, it feels as tho I am constantly being punched in the gut. WHen I have more time, I will sit through these videos, relating to this topic, and hopefully get a better understanding. The pain is just overwhelming at times. 1 darkeravocado darkeravocado 2 months ago (edited) Good stuff! Mark Solms would be a phenomenal guest, specifically in regards to where psychoanalysis is in relation to the neurosciences, including affective neuroscience. He’s very insightful into the nature of consciousness too. Steliana Yanakieva Steliana Yanakieva 2 months ago (edited) Great episode! A neuroscience student here loving the podcast! On the note of fat burning and muscle growth, there is a ton of “professional beauty treatments” that are getting more and more popular and allegedly are based on scientific evidence. For example, things like fat freezing (e.g cryolypolisys) are supposed to encourage fat cell apoptosis, and the new WONDER EMS systems promotes muscle growth and fat burning. There is some science to it but I can’t find any reliable unbiased research that is independently funded. Would love to hear your thoughts on these things in the podcast. It will probably bust some myths and save a lot of people a lot of money! Jay Lehman Jay Lehman 2 months ago Thanks for all of the great info as always! You did leave me wondering, though, why still the emphasis on fiber? The study you guys cite seems to indicate that higher fiber intake didn't show the kinds of results that were hoped for, yet Dr. Sonnenburg recited Michael Pollan's mantra and still seemed to insist on the benefits of a high fiber diet. Also, where can we go to remain informed about upcoming studies if we are interested in participating? Thanks again for everything! 19 Jeffrey Harrison Jeffrey Harrison 2 months ago Fantastic show. I love the Sonnenburgs and their research 2 Lisa Vinsant Connor Lisa Vinsant Connor 1 month ago Love your podcast. Listen every week on Spotify. I would love to hear your scientific take on the carnivore diet. (I have a friend who thinks my depression is caused by my vegetable-eating habit. I think it’s a menopause issue, and I’d love to hear an expert interview on menopause, too!) He sent me Dr. Paul Saladino’s podcast to consider. I’ve also listened to Rich Roll’s podcast. There are just so many conflicting studies and experiences. Kevin Harrison Kevin Harrison 2 months ago Thank you for exploring the science of this wonderful subject. In addition to Dr Hubermans recommendation on fermented foods, the book The Art of Fermentation by Sandor Katz is a must have if you want to follow making your own foods. I asked for it 2 years ago and have never looked back. Fermenting your own foods is not complicated or as scary as people imagine and so very inexpensive to make. My family thought I was weird at first but of course now after some education they are eating with every meal. I just treat it like a vegetable which it is! 1 Lily Lily 3 days ago One of the best interviews I’ve listened to. Both participants equally smart and learned Isabelle Ebel Isabelle Ebel 2 months ago HI Andrew, since you started this podcast I didn ´t miss a single recording! Mondays really have become my favorite days since then! is there any chance that you will be hosting events in Europe in the near future? Would be awesome! Jo-Ann Sloan Jo-Ann Sloan 2 months ago My favorite podcast! Who would’ve guessed I would choose to listen to science instead of shop online 😍 4 Katalin Halom Katalin Halom 2 months ago It's a pleasure to listen to Dr. Sonnenburg. Also, Prof. Huberman poses poignant questions and he does listen to the answer!! 5 housejunky777 housejunky777 2 months ago (edited) Have been looking forward to this podcast. Thank you Doctors Huberman and Sonnenburg! 10 Porporrina Porporrina 2 months ago I have listened to your Podcasts, more than 2 times on each episode. I really enjoy them!! How big is one serving for those fermented food?? Thank you 😊 5 susan krotec susan krotec 2 months ago Dr. Huberman, thanks for your co inued effort in educating the public. Could you consider a podcast on bone health and osteoporosis.. Thanks again. 1 K B K B 2 months ago (edited) 35:47:00 excellent question! Also, feeling much gratitude that I entered this world as a human and not a mucus nibbler. An interesting alternative to intermittent fasting for women is the “hara hachi bu” philosophy of the Okinawa centenarians. They eat until 80% full. It’s associated with longevity. Worth investigating since there appears to be some conflicting info as to whether caloric hyper-restriction risks outweigh the benefits for women. 15 William Chitangala William Chitangala 2 months ago (edited) Very insightful episode, thank you. 🙏🏾 Is it possible to further elaborate on recent articles, research and knowledge about the lung microbiome? 3 Be Your Unique Potential ~ Sleep Meditation&Music Be Your Unique Potential ~ Sleep Meditation&Music 2 months ago This is very timely. Thank you. It is good to find what works for us. I love kefir morning and evening for gut health. This along with the ayurverdic herbs ashwaghanda and shatavari really help calm my brain before sleep too. Skjöldur Kristjánsson Skjöldur Kristjánsson 2 months ago