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.
See Andrew Huberman Live: The Brain Body Contract Tuesday, May 17th: Seattle, WA Wednesday, May 18th: Portland, OR https://hubermanlab.com/tour - code: ‘huberman’ Pre-sale tickets go on sale on Tuesday, March 8th at 10 AM PT
Article Links: "Gut-microbiota-targeted diets modulate human immune status": https://bit.ly/3sLv2QI
Book Links: "The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health": https://amzn.to/35RQP0c "The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life": https://amzn.to/3hqxkP0
Timestamps: 00:00:00 Dr. Justin Sonnenburg, Gut Microbiome 00:02:55 The Brain Body Contract 00:04:16 AG1 (Athletic Greens), ROKA, Helix Sleep 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, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter
Please note that The Huberman Lab Podcast is distinct 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 the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Audio Engineering: Joel Hatstat at High Jump Media
