Welcome to the Huberman Lab Podcast, where science and its applications to everyday life are discussed. In this episode, Professor Andrew Huberman shares his insights on the role of sugar in the nervous system and how it impacts our brain and body. Sugar is a powerful fuel for the brain, and its consumption triggers mechanisms in the brain and body that make us crave and seek more sugar.
The sweet taste of sugar is rewarding and triggers the activation of neurons that make us want to consume more of that sweet substance. Moreover, sugar also triggers mechanisms based on its nutritional content, which impacts our craving for sugar and other foods. Understanding the effects of sugar on our nervous system is essential to make informed choices about the foods we eat and avoid for mental health, physical health, and performance.
When we ingest sugar, it affects our body and brain’s reactions. Sugar has a powerful impact on our brain, the body’s primary energy consumer. When a brain’s glucose level drops, which is a form of blood sugar, the neurons don’t function well, decreasing productivity, creativity, and focus. Sugar also affects the body’s insulin levels, which are necessary for glucose absorption. The overconsumption of sugar can lead to severe health conditions such as diabetes, obesity, and cardiovascular diseases.
On the other hand, if we don’t ingest enough sugar, neurons, in some cases, can function better, leading to higher productivity, better cognitive function, and alertness. However, under other circumstances, low sugar levels can cause an adverse reaction in the body, leading to fatigue and reduced cognitive function.
Professor Huberman aims to bring consumer information about science basics to the public to improve their understanding of the latest science and the knowledge that can be applied to everyday life. Understanding the role of sugar in our body requires us to explore how our nervous system regulates it. By doing so, we can learn to make informed choices about our foods and how they impact our mental and physical health.
In addition to sharing his insights on sugar and the nervous system, Professor Huberman shares that he is hosting two live events in Seattle and Portland in May, titled The Brain-Body Contract. The lecture series covers science and science-based tools for mental health, physical health, and performance. The content of the live event will be distinct from that shared in the podcast or elsewhere.
The podcast episode is also sponsored by several companies, including Thesis, who produce nootropics, or “smart drugs,” while acknowledging that no one substance can make us smarter all around. Their targeted nootropics address the different neural circuits for different brain states.
Athletic Greens is another sponsor promoting their all-in-one vitamin, mineral, and probiotic drink that provides consumers with the vitamins and minerals they need and probiotics vital for microbiome health. At the same time, InsideTracker is a personalized nutrition platform that uses blood and DNA data to help consumers understand their health better.
In conclusion, understanding the impact of sugar on our nervous system is essential to make healthy choices. Professor Huberman’s work aims to bring scientific information and its applications to everyday life to the public, empowering them to improve their physical and mental health.
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Summary of Transcript:
In this episode of the Huberman Lab Podcast, neurobiologist Andrew Huberman discusses the relationship between the nervous system and sugar intake. The brain relies heavily on sugar as fuel; low blood sugar levels can impact neuron function. Sugar impacts the brain and body by two main mechanisms: the sweet taste of sugar is rewarding through the activation of neurons in the brain and body, and the actual caloric content and how sugar interacts with the nervous system impact the craving and seeking of sugar and other foods. Huberman also highlights upcoming live events and sponsored products, including Thesis nootropics, Athletic Greens, and InsideTracker personalized nutrition platform.
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Summary of Description:
This content discusses reducing sugar cravings by understanding how the body processes sugar and how it affects the brain. The article explains the connection between sugar, dopamine, and cravings and provides various tools to curb sugar cravings, specifically for highly processed refined sugars. The article also discusses glucose and brain function, fructose vs. glucose, hidden sugars in food, and artificial sweeteners. Tools to reduce sugar cravings include EPA Omega-3s, glutamine, lemon juice, cinnamon, and berberine. The article cautions that the information provided is not medical advice and should not replace medical advice.
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Source Description
I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how sugar’s taste and nutritional components can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.
#HubermanLab #Sugar #FatLoss
Thank you to our sponsors
Thesis – https://takethesis.com/huberman
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
See Andrew Huberman Live: The Brain Body Contract
Tuesday, May 17th: Seattle, WA
Wednesday, May 18th: Portland, OR
https://hubermanlab.com/tour
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Article Links
“Neocortex saves energy by reducing coding precision during food scarcity”: https://bit.ly/3ugqaCK.
“Impact of sugar on the body, brain, and behavior”: https://bit.ly/3wk4HLN
“Sugar consumption, sugar-sweetened beverages, and Attention Deficit Hyperactivity Disorder: A systematic review and meta-analysis”: https://bit.ly/3IqT08s
“The preference for sugar over sweetener depends on a gut sensor cell”: https://go.nature.com/3ilWIpl
Book Links
“Dopamine Nation: Finding Balance in the Age of Indulgence”: https://amzn.to/3ipnI7o
Timestamps
00:00:00 Sugar & Physiology
00:02:25 The Brain-Body Contract
00:03:13 Thesis, AG1 (Athletic Greens), InsideTracker
00:07:40 Sugar & the Brain
00:10:06 Appetite & Hormones: Ghrelin & Insulin
00:14:17 Glucose & Brain Function
00:24:19 Glucose & Physical Activity
00:26:16 Fructose vs. Glucose
00:32:41 When to Eat High-Sugar Foods?
00:35:01 Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings
00:41:46 Tool: Sugar & the Dopamine, Pleasure–Pain Dichotomy
00:48:43 Subconscious Sugar Circuits, Hidden Sugars in Food
00:58:03 Glucose Metabolism in the Brain
01:03:00 Tool: Glycemic Index, Blunting Sugar Cravings
01:12:08 Sugary Drinks, Highly Refined Sugars
01:14:33 Artificial Sweeteners
01:22:36 ADHD, Omega-3s
01:30:18 Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine
01:35:15 Tool: Blunt Sugar Peaks & Craving with Lemon Juice
01:43:09 Tool: Reduce Sugar Cravings & Spikes with Cinnamon
01:45:10 Berberine, Sustained Low Blood Glucose Levels
01:51:24 Tool: Sleep & Sugar Cravings
01:56:33 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Instagram, Twitter, Thorne, Neural Network Newsletter
Please note that The Huberman Lab Podcast differs 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 applying the information discussed.
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
