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How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
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
Disclaimer

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.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
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
Disclaimer
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