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 sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanlabWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps

Dr. Robert Lustig

Sponsors: LMNT & Waking Up

Calories, Fiber

Calories, Protein & Fat, Trans Fats

Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods

Fructose, Mitochondria & Metabolic Health

Trans Fats; Food Industry & Language

Sponsor: AG1

Glucose, Insulin, Muscle

Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer

Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation

Supporting the Gut Microbiome, Fasting

Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry

Processed Foods & Added Sugars

Sugars, High-Fructose Corn Syrup

Food Industry & Added Sugar, Personal Responsibility, Public Health

Obesity, Diabetes, “Hidden” Sugars

Diet, Insulin & Sugars

Tools: NOVA Food Classification; Perfact Recommendations

Meat & Metabolic Health, Eggs, Fish

Sources of Omega-3s; Vitamin C & Vitamin D

Tool: Reduce Inflammation; Sugars, Cortisol & Stress

Food Industry, Big Pharma & Government; Statins

Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars

Real Food Movement, Public School Lunches & Processed Foods

3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress

Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain

Re-Engineering Ultra-Processed Food

Sugar & Addiction, Caffeine

GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance

Fructose & Addiction, Personal Responsibility & Tobacco

Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods

Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels

Improving Health, Advocacy, School Lunches, Hidden Sugars