本期节目邀请了加州大学旧金山分校的罗伯特·拉斯蒂格博士，他是一位神经内分泌学家，也是营养和代谢健康方面的畅销书作者。我们探讨了“卡路里摄入-卡路里消耗” (CICO) 代谢和体重调节模型，以及特定宏量营养素（蛋白质、脂肪、碳水化合物）、纤维和糖如何改变 CICO 方程式。我们涵盖了不同类型的糖（特别是果糖）、液体形式的糖、味道强度和其他因素如何影响胰岛素水平、肝脏、肾脏和代谢健康。我们还探讨了非水果来源的果糖如何具有成瘾性（类似于滥用药物），以及糖如何改变与食物渴望和满足感相关的脑回路。我们讨论了糖在儿童和成人肥胖、肠道健康和疾病以及心理健康中的作用。我们还讨论了食品行业如何使用精制糖来制造伪食品，以及这些食品对大脑和身体的影响。本期节目充满了关于糖和代谢、体重控制、脑部健康和身体成分的实用信息。对于任何想要了解特定食物选择如何影响大脑和身体的短期和长期健康的人来说，这都应该很有趣。

🤔 **糖的种类和影响**：节目中讨论了不同的糖类型，特别是果糖，以及它们对身体的影响。例如，果糖会增加胰岛素抵抗，导致肝脏脂肪堆积，并与多种代谢疾病相关联。液体形式的糖也会加速糖分的吸收，导致胰岛素水平迅速上升，进而影响代谢健康。

🧠 **糖与大脑**：节目深入探讨了糖如何影响大脑，特别是与食物渴望和满足感相关的脑回路。糖的过度摄入会改变这些回路，导致对高糖食物的渴望增加，从而加剧肥胖和代谢疾病。

💪 **糖与健康**：节目详细阐述了糖与肥胖、糖尿病、肠道健康和心理健康之间的关系。糖的过度摄入是导致肥胖和糖尿病的主要因素之一，还会影响肠道菌群平衡，并增加患精神疾病的风险。

⚠️ **食品工业与糖**：节目揭露了食品工业如何利用精制糖来制造伪食品，以及这些食品对大脑和身体的负面影响。食品行业为了追求利润，在许多加工食品中添加大量的糖，导致人们摄入过量的糖分，损害健康。

💡 **改变饮食习惯**：节目提供了实用的建议，帮助听众改善饮食习惯，减少糖分的摄入。例如，建议选择天然、未加工的食物，减少加工食品和含糖饮料的摄入，并关注食物标签上的糖含量。

💪 **糖分控制的必要性**：节目强调了控制糖分摄入的重要性，并呼吁人们关注公共健康问题，例如糖税和减少食品中的隐藏糖分。

🧠 **糖分与成瘾**：节目探讨了糖分与成瘾之间的关系，并指出糖分会像毒品一样改变大脑回路，导致人们对糖分产生依赖。

🧬 **糖分与代谢**：节目解释了糖分如何影响代谢过程，并详细介绍了不同营养素对代谢的影响。

💪 **健康饮食的建议**：节目提供了关于如何改善饮食习惯的具体建议，例如选择富含蛋白质和健康脂肪的食物，减少加工食品的摄入，并增加纤维摄入量。

🧠 **糖分与脑部健康**：节目探讨了糖分对脑部健康的影响，并指出糖分过量摄入会导致认知功能下降、记忆力衰退等问题。

💪 **改变饮食习惯的必要性**：节目强调了改变饮食习惯的必要性，并鼓励听众积极采取行动，改善自己的健康状况。

In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Robert Lustig

(00:02:02) Sponsors: LMNT & Waking Up

(00:06:41) Calories, Fiber

(00:12:15) Calories, Protein & Fat, Trans Fats

(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods

(00:26:43) Fructose, Mitochondria & Metabolic Health

(00:31:54) Trans Fats; Food Industry & Language

(00:33:55) Sponsor: AG1

(00:37:04) Glucose, Insulin, Muscle

(00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer

(00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation

(01:00:51) Supporting the Gut Microbiome, Fasting

(01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry

(01:11:51) Processed Foods & Added Sugars

(01:14:19) Sugars, High-Fructose Corn Syrup

(01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health

(01:30:04) Obesity, Diabetes, “Hidden” Sugars

(01:34:57) Diet, Insulin & Sugars

(01:38:20) Tools: NOVA Food Classification; Perfact Recommendations

(01:43:46) Meat & Metabolic Health, Eggs, Fish

(01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D

(01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress

(01:59:12) Food Industry, Big Pharma & Government; Statins

(02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars

(02:12:58) Real Food Movement, Public School Lunches & Processed Foods

(02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress

(02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain

(02:34:32) Re-Engineering Ultra-Processed Food

(02:38:45) Sugar & Addiction, Caffeine

(02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma

(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance

(03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco

(03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods

(03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels

(03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars

(03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer