Controlling Sugar Cravings & Metabolism with Science-Based Tools | Huberman Lab Podcast #64

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.

#HubermanLab #Sugar #FatLoss

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Timestamps
00:00:00 Sugar & Physiology
00:02:25 The Brain-Body Contract
00:03:13 Thesis, AG1 (Athletic Greens), InsideTracker
00:07:40 Sugar & the Brain
00:10:06 Appetite & Hormones: Ghrelin & Insulin
00:14:17 Glucose & Brain Function
00:24:19 Glucose & Physical Activity
00:26:16 Fructose vs. Glucose
00:32:41 When to Eat High-Sugar Foods?
00:35:01 Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings
00:41:46 Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy
00:48:43 Subconscious Sugar Circuits, Hidden Sugars in Food
00:58:03 Glucose Metabolism in the Brain
01:03:00 Tool: Glycemic Index, Blunting Sugar Cravings
01:12:08 Sugary Drinks, Highly Refined Sugars
01:14:33 Artificial Sweeteners
01:22:36 ADHD, Omega-3s
01:30:18 Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine
01:35:15 Tool: Blunt Sugar Peaks & Craving with Lemon Juice
01:43:09 Tool: Reduce Sugar Cravings & Spikes with Cinnamon
01:45:10 Berberine, Sustained Low Blood Glucose Levels
01:51:24 Tool: Sleep & Sugar Cravings
01:56:33 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Instagram, Twitter, Thorne, 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.

[Mike-bspi]

I've quit coffee, cigarettes, and probably 90% of my sugar intake in the last two months cold turkey staggered over a couple of weeks.
Now my brain is trying to fill the void with sometimes insatiable hunger. I think sugar is by far the most difficult to quit, because I recognize these cravings as my brain trying to get me to consume as many carbs as possible from other sources. I.e. french fries, bread.. at the same time, I'm not subconsciously trying to sneak cigarettes or coffee.
Sugar is a hell of a drug.

[linahawkins]

I am a nurse by training and always have been interested in health. Dr Huberman’s podcasts and education have been inspiring, transformational, just incredible!! I keep re-watching them, as I they are so content rich! So much to learn!

[ewarogula]

You podcasts are literally addictive. It's impressive how non -bias you try to be when sharing all the info with us(your public). Thank you.

[capri]

Sugar messes my thinking up more than anything else. I'm incredibly sensitive to it and even I don't fall asleep from it or get grumpy, the effects can be so subtle that it's exactly like you said, it can prevent a person achieving their goals. It even affects my self-confidence and willingness to go for what I want.
Thanks for uploading this.

[sarahfrye]

“If fructose had a dating profile, this would be a red flag” Love it. 😂

[ruturajreddy]

As a student getting into Computational neuroscience for PhD you’re the biggest inspiration for me.

[shwetaaaaaaaaaaaa]

8:20 is when the sponsors are over and actual video starts.

[andrewlomas]

I still can’t believe all this material he shares is free. We’re very fortunate for this man’s generosity.

[MKlyfe]

Got my workout and sunlight in for the morning. Having a protein filled breakfast after a 12 hr fasting period while watching this top tier podcast (still working on my intermittent fasting).

[mr_edvardsen]

I've been following your podcast since you announced it at the end of 2020, and I want give a huge thank you for the knowledge you've shared so far! You've helped me sort my priorities of light exposure, importance of sleep quality and timing, and regulating appetite and food consumption for health and focus, rather than emotion and impulsive habits. You're a role model to me!

[jakeegolf]

#huberman I was diagnosed w adhd (inattentive type) 18 months ago @47. I figured it out myself after seeing a Dr Russell Barkley video on childhood cognition development, got tested and did a personality inventory also. I was in 94-98% in cognition measurements. I Have done CBT therapy for over 3 years also, which has immensely changed my outlook on life and how I view my world day to day. have listened to hundreds of hours at this point on human development, cognition, adhd, personality etc..from a ton of specialists such as yourself. Sapolski F’N rules. ADHD is on a huge spectrum as you probably know. Hyperactive vs inattentive adhd are at the core the same but also different. Layer on your big 5
Personality traits and wow so many flavors of adhd. Your info has helped me as well especially on things like light viewing, and just setting your bodies biology to its best tuning possible. I also went vegan last July and found a clarity gain and cardio improvement as well.
All plant based no junk.
Thanks!

[HouseOfRho]

I am a student of martial arts. Been involved for 20 plus years, since a young kid. No substance has controlled my will as much as chocolate... 6 pack abs and all but when someone put chocolate infront of me, i became weak in my head, knees and all. I couldn't figure out why. That is until I witnessed the knowledge shared in this episode. Thank you for positively impacting so many lives🙏

[angelakang]

Wow! I love fruits and ignored people who say to avoid them due to high sugar content. I guess I never realized that even the small amount of fructose in fruits plays a role in reducing the hormones that suppress ghrelin. It’s nice to finally understand why I often feel hungrier 30 min to an hour after eating fruits! I always assumed it was a mental thing since everyone around me seemed so full after fruit consumption. I will definitely keep that in mind now before eating fruit late at night.

[RacheleDowns]

I listen to podcasts when I wake too early-with the volume just loud enough to hear w/o straining. Huberman is always a tough call because the content is so good, it keeps me up, which defeats the purpose. Well, I DID fall asleep during this episode, and dreamt I met Dr. H in an airport where we had a great discussion about the impacts of cell phones and social media on mental health and well being. It was great! 🙃

[calmaenlaadversidad]

Dr. Huberman, I consider your work a treasure for all of us. As a seeker of a degree in Science of Health Science, anytime I thought I completely understood something about biology, I clashed with the robust knowledge of your podcast. Then I have to back to study things more profoundly. Thank you for bringing awareness to all of us! All the best from 🇨🇳 China!

[Elkaybee]

Just finished your fantastic podcast. As a mother of young children, your final point regarding the importance of sleep and sugar cravings are spot on for me. It’s a constant battle to eat well (avoid an abundance of sugar and coffee) while sleep deprived. I do like intermittent fasting but find it to be too hard on my body if I’ve been woken by my toddler in the night. Another thing I struggle with which was not mentioned is controlling sugar cravings during the luteal phase of my cycle. Thanks so much, love your work!

[BeefyMcHugecock]

I’m glad I found this podcast. I look forward to Monday mornings when this comes out

[sabrinaahmed]

I can’t stop sharing your videos with my friends!!! Thank you for sharing your knowledge with us, Dr.Huberman. I’m slowly incorporating them to my daily life and can sense my mental and physical health improving. How do you incorporate of this into your daily life? What are some things that take the back burner based on your priorities?

Future topic idea: how different phases of the menstrual cycle affects focus, cravings, alertness, motivation, desire, etc.

[shirintobie-paul]

Thank you Dr. Huberman, team, sponsors and supporters. ☀️
While I wouldn’t choose illness for my family members, I am so grateful that this podcast came to me prior to their health issues. With this, I can help them build stronger and healthier. THANK YOU VALUE ADDING HUMAN!

If we get to Seattle and Portland before this channel is at 1 MILLION SUBSCRIBERS… that won’t happen!

[psalmone]

I am so glad I stumbled onto this channel!!! I’ve lived most my life with so much hormonal imbalance, and the doctors never want to get to the bottom of the issues, they just want to give me metformin or spirolonactone for my PCOS.
I really hope I can get some real help from here. I love the teaching style here, very easy to understand. Invaluable information!!
Because of my problem, it has caused me to dive a little more deeper in understanding the link between high fructose GMO corn syrup and many health issues. I personally think it has created a type 3 diabetes.