Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health | Huberman Lab Podcast #62
My visitor this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s analysis focuses on how microbes in our intestine impression our psychological and bodily health and the way weight loss program and your setting form your intestine microbiome. We talk about the structure of the intestine microbiome and microbiota variability in numerous areas of the gastrointestinal (GI) tract and the way these can change in response to weight loss program, setting or genetics. We discover the early institution of your microbiome and the way your mode of supply into the world (C-section or not) shapes your intestine. We additionally talk about life-style elements that may alter your microbiome and the integral position the intestine microbiome performs in speaking to different organs, together with your mind. Dr. Sonnenburg particulars his current medical examine, which discovered that diets wealthy in fermented meals (however not fiber) improve microbiota range and cut back indicators of irritation. Additionally, we look at how meals typical in Western Diets (e.g., high fats, low fiber, processed meals) can negatively impression the intestine microbiome. Throughout the episode, we talk about actionable instruments from peer-reviewed medical findings that anybody can implement, no matter finances, so as to optimize their intestine microbiome and health.
#HubermanLab #Microbiome #GutHealth
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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 word that The Huberman Lab Podcast is distinct from Dr. Huberman’s educating and analysis roles at Stanford University School of Medicine. The info supplied on this present will not be medical recommendation, nor ought to or not it’s taken or utilized as a alternative for medical recommendation. The Huberman Lab Podcast, its staff, visitors and associates assume no legal responsibility for the appliance of the data mentioned.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
Audio Engineering: Joel Hatstat at High Jump Media
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