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.
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Timestamps
(00:00:00) Sugar & Physiology
(00:02:41) Sponsors: AG1, LMNT
(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
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