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

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology and Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and environment shape the gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of the microbiome and how the mode of delivery into the world (cesarean section, C-section, or vaginal birth) shapes the gut. We also discuss lifestyle factors that can alter the microbiome and the integral role the gut microbiome plays in communicating with other organs, including the brain.

Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods, but not fiber, increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical of Western diets—for example, high-fat, low-fiber processed foods—can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, to optimize their gut microbiome and health.

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Dr. Justin Sonnenburg Links:
Center for Microbiome Studies: https://stanford.io/3vGkdS0
Dr. Sonnenburg’s Lab: https://sonnenburglab.stanford.edu
Dr. Sonnenburg’s Published Work: https://stanford.io/3HN6eMF

Article Links:
"Gut-microbiota-targeted diets modulate human immune status": https://bit.ly/3sLv2QI

Book Links:
"The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health": https://amzn.to/35RQP0c
"The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything and Living the Good Life": https://amzn.to/3hqxkP0

Other Links:
NIH Human Microbiome Project: https://hmpdacc.org

Timestamps:
00:00:00 Dr. Justin Sonnenburg, Gut Microbiome
00:02:55 The Brain Body Contract
00:04:16 AG1 (Athletic Greens), ROKA, Helix Sleep
00:08:30 What is the Gut Microbiome?
00:12:49 Gastrointestinal (GI) Tract & Microbiota Variability
00:16:00 Breast Feeding, C-Sections & Pets
00:21:56 The Human Microbiome Project at Stanford
00:26:30 Traditional vs. Industrialized Populations
00:28:58 Resilience of the Microbiome
00:35:10 Regional Differences Along Your GI Tract
00:42:04 Fasting, Cleanses & Gut Health
00:51:19 Dietary Differences
01:01:24 Simple vs. Complex Carbohydrates, Processed Foods
01:07:03 Artificial & Plant-based Sweeteners
01:12:44 Cleanses: Useful? Harmful?
01:14:50 Your Microbiome & Your Immune System
01:20:17 Dietary Fiber & Fermented Foods
01:32:13 High-Fiber vs. High-Fermented Diet; Inflammation
01:41:33 Ripple Effects of a Healthy Diet
01:45:00 Does a High-Fiber Diet Make Inflammation Worse?
01:47:22 Over Sterilized Environments
01:50:15 The Gut Microbiome’s Effect on Physiology
01:56:45 Gut-Brain Connection
01:59:30 Probiotics: Benefits & Risks
02:04:20 Prebiotics: Essential?
02:07:00 Tools for Enhancing Your Gut Microbiota
02:11:12 Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, 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.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Audio Engineering: Joel Hatstat at High Jump Media