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Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

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Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg

Huberman Lab

2025/12/11
Huberman Lab

Huberman Lab

2025/12/11
OverviewShownoteHighlightsTranscriptChaptersPins

Shownote

In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our mental and physical health and how diet and the environment a...

Highlights

This episode explores the profound influence of the gut microbiome on human health, featuring Dr. Justin Sonnenburg, a leading expert in microbiology and immunology. The conversation delves into how early life events, diet, and modern lifestyles shape our microbial ecosystems, with a focus on actionable strategies to support long-term wellness through science-backed insights.
00:20
'Microbiome' and 'microbiota' are often used interchangeably to describe the microbial communities in the body.
12:13
Prolonged poor diet causes irreversible microbial loss recoverable only via fecal transplant.
17:01
A single Diet Coke won't cause serious disease, but moderation matters.
18:55
The gut microbiome plays a crucial role in immune status and can be restored through diet.
24:35
Over six servings of fermented foods daily increased microbiome diversity and reduced inflammation
30:03
Immigrants to the US lose gut microbiome diversity and fiber-degrading capacity over time.
31:34
One should consider the context to decide when to wash hands, as exposure to environmental microbes educates the immune system.
37:15
High-dose prebiotics on a Western diet led to liver cancer in some mice

Chapters

Justin Sonnenburg
00:00
What is the Microbiome?
00:20
Microbiome Origin, Babies, Environmental Factors
02:55
Healthy Microbiome, Individuality; Industrialized vs Traditional Populations
04:47
Sponsor: AG1
07:06
“Reprogramming” the Gut Microbiome; Antibiotics, Western Diet
08:30
Cleanses & Fasting
12:58
Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers
13:55
Sponsor: Joovv
17:35
Inflammatory Western Diseases, Microbiome & Immune System
18:55
Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption
21:51
Sponsor: Function
28:20
Fiber, Depleted Microbiome, Industrialization, Sanitation
30:00
Antibiotics, Over-Sanitation, Disease, Hand Washing
31:33
Probiotics, Tool: Product Validation,
33:26
Prebiotics, Tool: Plant Consumption
35:15
Good Gut Book, Justin’s Research
37:48

Transcript

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and oph...