Huberman Lab

<br/><br/><h4>Podcast Notes <strong>Key Takeaways</strong></h4> <ul><li>Any time you eat something sweet, that food substance causes neuropod cells in the gut to send parallel signals to the brain which activates dopamine and tells us to seek out and eat more sweet foods</li><li>Glucose is the preferred source of fuel for the brain and nervous system (in a typical diet regimen): mechanisms hardwired into us that make it difficult not to eat the sweet food or give in to the craving</li><li>Getting sweet things into the body has a bit to do with the taste but just as much to do with the nutritive component for the nervous system those sweet things carry</li><li>Fruits have been improperly demonized; the fructose content of fruit is quite low – it’s the high fructose corn syrups and sugary beverages we really want to avoid</li><li>It’s no accident that “hidden sugars” are hidden with salt or other flavors – it’s done so people will ingest more of a particular food regardless of how sweet that food tastes</li><li>The case for eliminating or reducing sugary drinks: if glucose is replaced with fructose in sugary drinks, there’s a decrease in type 2 diabetes and metabolic syndrome associated with high fructose corn syrup, even if the same number of calories is ingested</li><li>Sleep! Quality sleep is critical to form a firm foundation of proper metabolism and to help combat sugar cravings</li><li>Home remedies to offset glucose spikes: (1) a few tablespoons of lemon juice or lime juice – or (2) a little pure cinnamon – before, during, or after a large meal or sugar intake can blunt glucose response</li></ul><a href="https://podcastnotes.org/huberman-lab/episode-64-controlling-sugar-cravings-metabolism-with-science-based-tools-huberman-lab/">Read the full notes @ podcastnotes.org</a><hr><p>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.
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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Sugar &amp; Physiology
(00:02:25) The Brain-Body Contract
(00:03:13) Thesis, AG1 (Athletic Greens), InsideTracker
(00:07:40) Sugar &amp; the Brain
(00:10:06) Appetite &amp; Hormones: Ghrelin &amp; Insulin
(00:14:17) Glucose &amp; Brain Function
(00:24:19) Glucose &amp; 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 &amp; 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 &amp; Glutamine
(01:35:15) Tool: Blunt Sugar Peaks &amp; Craving with Lemon Juice
(01:43:09) Tool: Reduce Sugar Cravings &amp; Spikes with Cinnamon
(01:45:10) Berberine, Sustained Low Blood Glucose Levels
(01:51:24) Tool: Sleep &amp; Sugar Cravings
(01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Instagram, Twitter, Thorne, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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Controlling Sugar Cravings & Metabolism with Science-Based Tools | Episode 64

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