Essentials: How to Build, Maintain & Repair Gut Health

<p>In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> episode, my guest is <a href="https://sonnenburglab.stanford.edu/">Dr. Justin Sonnenburg, PhD</a>, a professor of microbiology and immunology at Stanford University.</p>
<p>We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the <a href="https://www.hubermanlab.com/subtopics/gut-biome-and-digestive-health">gut microbiome</a>. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health.</p>
<p>Episode show notes: <a href="https://go.hubermanlab.com/VXfckJf">https://go.hubermanlab.com/VXfckJf</a></p>
<p><strong>Thank you to our sponsors</strong></p>
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<p>Function: <a href="https://functionhealth.com/huberman">https://functionhealth.com/huberman</a></p>
<p><strong>Timestamps</strong></p>
<p>00:00:00 Justin Sonnenburg</p>
<p>00:00:20 What is the Microbiome?</p>
<p>00:02:55 Microbiome Origin, Babies, Environmental Factors</p>
<p>00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations</p>
<p>00:07:06 Sponsor: AG1</p>
<p>00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet</p>
<p>00:12:58 Cleanses &amp; Fasting</p>
<p>00:13:55 Processed Foods &amp; Microbiome, Artificial Sweeteners, Emulsifiers </p>
<p>00:17:35 Sponsor: Joovv</p>
<p>00:18:55 Inflammatory Western Diseases, Microbiome &amp; Immune System</p>
<p>00:21:51 Fiber, Fermented Foods &amp; Microbiome, Tool: Fermented Food Consumption</p>
<p>00:28:20 Sponsor: Function</p>
<p>00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation</p>
<p>00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing</p>
<p>00:33:26 Probiotics, Tool: Product Validation, </p>
<p>00:35:15 Prebiotics, Tool: Plant Consumption</p>
<p>00:37:48 Good Gut Book, Justin’s Research</p>
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