本期节目邀请了斯坦福大学微生物学和免疫学教授贾斯汀·森嫩伯格博士，探讨了肠道微生物群对身心健康的影响。节目涵盖了肠道微生物群的结构、不同区域的微生物群变化、饮食和环境对肠道微生物群的影响，以及如何通过调整生活方式来优化肠道健康。森嫩伯格博士分享了他的最新研究成果，表明富含发酵食品（而非纤维）的饮食可以增加肠道微生物群的多样性并减少炎症信号。节目还探讨了西方饮食（高脂肪、低纤维、加工食品）对肠道微生物群的负面影响，并提供了基于临床研究的实用建议，帮助听众优化肠道微生物群和整体健康。

🦠 肠道微生物群的结构与功能：节目介绍了肠道微生物群的组成和多样性，并强调了不同区域的微生物群差异，以及这些差异如何影响健康。例如，节目提到了出生方式（剖腹产或自然分娩）对肠道微生物群的早期影响，以及宠物对肠道微生物群的潜在影响。

🍎 饮食对肠道微生物群的影响：节目深入探讨了不同饮食模式对肠道微生物群的影响。例如，节目讨论了西方饮食（高脂肪、低纤维、加工食品）对肠道微生物群的负面影响，以及富含发酵食品（而非纤维）的饮食如何增加肠道微生物群的多样性并减少炎症信号。节目还讨论了纤维、发酵食品、益生菌和益生元等对肠道微生物群的影响。

🧠 肠脑轴：节目强调了肠道微生物群与大脑之间的密切联系，并探讨了肠道微生物群如何影响情绪、认知和行为。节目还讨论了肠道微生物群对免疫系统、消化系统和代谢系统的影響。

💪 改善肠道健康的实用建议：节目提供了基于临床研究的实用建议，帮助听众优化肠道微生物群和整体健康。例如，节目建议增加发酵食品的摄入，减少加工食品的摄入，以及保持规律的运动和充足的睡眠。节目还强调了保持健康生活方式对肠道健康的重要性。

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.

For the full show notes, visit hubermanlab.com.

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Timestamps

(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome

(00:03:11) Sponsors: AG1, LMNT

(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, Supplements, Instagram, Twitter, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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