Episode
Controlling Sugar Cravings & Metabolism with Science-Based Tools
1:57:49
Published: Mon Mar 21 2022
Description
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. 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 Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Sugar & Physiology (00:02:41) Sponsors: AG1, LMNT, Thesis, Momentous (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, Instagram, Twitter, Supplements, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
Sugar is a powerful fuel for the brain that affects our seeking and craving of sweet substances.
00:00 - 01:55 (01:55)
Summary
Sugar is a powerful fuel for the brain that affects our seeking and craving of sweet substances. The sweet taste of sugar triggers neurons in the brain that make us want to consume more sugar and calorically dense foods.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
This podcast explores the impact of sugar on the brain, including how it affects blood glucose levels and leads to cravings for more sugar.
01:55 - 15:35 (13:40)
Summary
This podcast explores the impact of sugar on the brain, including how it affects blood glucose levels and leads to cravings for more sugar.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
Well-fed neurons that receive signals from the visual cortex are able to work most efficiently.
15:35 - 25:38 (10:02)
Summary
Well-fed neurons that receive signals from the visual cortex are able to work most efficiently. Glucose plays a critical role in providing energy to neurons and enabling deliberate thought and controlling physical movements.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
While fructose does impact neural circuits that process sugar, demonizing fruit and fructose in general is incorrect.
25:38 - 33:04 (07:25)
Summary
While fructose does impact neural circuits that process sugar, demonizing fruit and fructose in general is incorrect. The concentration of fructose in fruit is low compared to high fructose corn syrup, which should be limited due to its high percentage of fructose.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
The neural circuits in our brain related to seeking out sugar and sweet-tasting foods can make us vulnerable to wanting more and seeking out other ways to fill a gap.
33:04 - 49:19 (16:14)
Summary
The neural circuits in our brain related to seeking out sugar and sweet-tasting foods can make us vulnerable to wanting more and seeking out other ways to fill a gap. There are two pathways that lead to this seeking behavior- one related to the actual taste and the perception of sweet tastes and the other is related to the nutritive component of sweet foods.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
Sugary foods and drinks amplify craving through dopamine pain-pleasure pathway and activation of neuropod cells in the gut, which send electrical signals to the brain via the vagus nerve.
49:19 - 1:02:30 (13:11)
Summary
Sugary foods and drinks amplify craving through dopamine pain-pleasure pathway and activation of neuropod cells in the gut, which send electrical signals to the brain via the vagus nerve.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
Understanding the relationship between the glycemic index and the nervous system can help us make smarter food choices to satisfy sugar cravings without causing a sharp rise in blood sugar levels, which triggers the release of dopamine and can make us want more sugary foods.
1:02:30 - 1:20:29 (17:58)
Summary
Understanding the relationship between the glycemic index and the nervous system can help us make smarter food choices to satisfy sugar cravings without causing a sharp rise in blood sugar levels, which triggers the release of dopamine and can make us want more sugary foods.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
This podcast discusses the correlation between ADHD, sugar intake, and omega-3 fatty acids.
1:20:29 - 1:35:54 (15:25)
Summary
This podcast discusses the correlation between ADHD, sugar intake, and omega-3 fatty acids. It also explains how amino acids can stimulate dopamine pathways as an alternative to sugar cravings.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
Lemon and lime juice can reduce blood glucose response when ingested before or after a meal that contains a lot of sugar or carbohydrates.
1:35:54 - 1:45:09 (09:15)
Summary
Lemon and lime juice can reduce blood glucose response when ingested before or after a meal that contains a lot of sugar or carbohydrates. They should be consumed with caution during fasting periods with already low blood glucose levels.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
This episode talks about how sleep plays a crucial role in regulating the body and brain, particularly when it comes to sugar regulation, and how substances like berberine and metformin may affect this regulation even for those who consume carbohydrates.
1:45:09 - 1:56:16 (11:06)
Summary
This episode talks about how sleep plays a crucial role in regulating the body and brain, particularly when it comes to sugar regulation, and how substances like berberine and metformin may affect this regulation even for those who consume carbohydrates.
EpisodeControlling Sugar Cravings & Metabolism with Science-Based Tools
PodcastHuberman Lab
The Huberman Lab Podcast has partnered with Momentous Supplements which are single ingredient formulations of the highest quality and are available for international shipping.
1:56:16 - 1:57:32 (01:15)
Summary
The Huberman Lab Podcast has partnered with Momentous Supplements which are single ingredient formulations of the highest quality and are available for international shipping. The podcast also mentions the website for more information and protocols related to the supplements and suggests checking out the podcast sponsors.