The Dr. Hyman Show - Why Quitting Sugar Could Save Your Life - ENCORE

Episode Date: December 22, 2025

As we wind down for the holiday season, we’ll be taking a short break. But I didn’t want to leave you without something meaningful to explore. So for today’s Monday episode, we’re revisiting one of our most powerful deep-dive topics of 2025.Thank you for being part of this community. We’ll be back in the new year with brand-new episodes and I truly can’t wait to share what’s coming next Did you know that sugar is lurking in more places than you might think, and it could be sabotaging your health in ways you never imagined? In this episode, I look back on my conversations with Dr. Richard Johnson and Dr. Robert Lustig. We examine how certain foods, especially those loaded with sugar, can trigger overeating, disrupt your metabolism, and lead to a cascade of health issues. Plus, I'll share practical strategies for detoxing from sugar, managing blood sugar levels, and reclaiming your health. ⁠This episode is brought to you by BIOptimizers. Head to ⁠bioptimizers.com/hyman⁠ and use code HYMAN to save 15%. Full-length episodes of these interviews can be found here: ⁠Why Sugar And Fructose Are So Deadly with Dr. Richard Johnson⁠ ⁠Depressed or Anxious? You May Never Eat Sugar Again After Watching This⁠ ⁠The True Dangers Of Sugar with Dr. Robert Lustig (0:00) Introduction and overview of health tools (0:57) The impact of sugar on weight gain and metabolism (2:18) Obesity, calorie intake, and food triggers (7:27) Weight regulation and survival mechanisms in animal studies (10:05) Processed foods and increased caloric intake (21:36) Sponsor: Benefits of quitting sugar for 14 days (23:19) HealthBite on sugar addiction and mental health (29:05) Gut health and its impact on mental health (34:20) Steps for a sugar detox and diet composition (45:29) Supplements, exercise, sleep, and stress management for blood sugar (47:52) Eight metabolic processes driving chronic disease (1:04:01) Summary and key to fixing metabolic processes

Coming up on this episode of the Dr. Hyman Show. There are certain food that trigger you to want to eat more and triggering you to not satisfy your appetite so that when you eat you don't feel, you know, you don't feel full. So you want more. This time of year can be packed with connection and joy, but it can also be hard in our health. Stress goes up, sleep goes down, and we often feel tired, tense, or overwhelmed. One simple reason why most of us are deficient in magnesium. magnesium is involved in energy production calming the nervous system regulating mood relaxing tight muscles supporting digestion and improving sleep quality but most magnesium supplements only include one or

two forms which your body can't fully absorb that's why i take magnesium breakthrough from bioptimizers it includes all seven essential forms of magnesium so it gets into your cells where it actually works i take it every night to support deep sleep and help my body manage stress especially this time of year If you want to feel calmer, sleep better, and support your overall health during the holidays, I highly recommend trying it. Just go to bioptimizers.com slash hymen and use code hymen to get 15% off your order. Before we jump into today's episode, I want to share a few ways you can go deeper on your health journey. While I wish I could work with everyone one-on-one, there just isn't enough time in the day,

so I've built several tools to help you take control of your health. If you're looking for guidance, education, and community, check out my private membership, the Hyman Hive for live Q&A's exclusive content and direct connection. For real-time lab testing and personalized insights into your biology, visit Function Health. You can also explore my curated doctor-trusted supplements and health products at Dr.hyman.com. And if you prefer to listen without any breaks, don't forget, you can enjoy every episode of this podcast, add free with Hyman Plus.

Just open Apple podcasts and tap try free to start your seven-day free trial. Sugar contains glucose and fructose, and these are two different sugars. that are bound together to make table sugar are sucrose. And it turns out that fructose can activate a biological switch that tells a person or sets off a program to gain weight. So when you eat sugar, you're actually triggering, you know, this biological process to gain weight. At the same time, sugar tastes really good.

we have these sweet taste buds that really like sugar and we're eating a ton of sugar and high fructose corn syrup as you know like 15% of the diet and and then and it's being put in all these foods so you know it can be a real menace and you know and what's really interesting about sugar just as an aside is that if you take an animal and you genetically alter it so it can't taste sweet or it can't taste at all, it's still like sugar. It loses its flavor, or desire for artificial sugars, but it still will seek out foods that have sugar. Really? That's fascinating. And they'll still get fat from this sugar, uh, even though they can't taste it. That's amazing. So, so this fat switch you're talking about is quite interesting. And what do you

mean when you say fat switch? It literally is there, is there some kind of metabolic switch that gets turned on that makes a store fat and gain weight. Now, how does that work? Yeah, so this was one of our kind of big discoveries. I know, so, you know, everyone knows that, you know, obesity is linked with eating a lot of calories, bad foods. And one of the classic theories is that it's driven by the fact that we eat too much and we exercise too little.

And so there's excess energy that we end up eating that is not used, and that gets stored as fat. And so when this hypothesis came out in the 1920s, it was, you know, we were the ones to blame because it's overnutrition. You know, we're eating too much, we're exercising too little, all the da, da, da, da. But we now know. It blames the victim, it blames the victim essentially. It's your fault that you're overweight.

It's your fault to do your weight. Exactly. So quit eating, you know. Why are you getting such a big plate of food, you know? Don't go back for seconds. You know, it's your fault. Exactly. You're taking the escalator when you should be taking the steps, you know. And so this has been the classic teaching.

But it turns out that there are certain foods that trigger you to want to eat. eat more and triggering you to not satisfy your appetite so that when you eat you don't feel you know you don't feel full so you want more and there's certain foods that actually will reduce your how much energy you have so it will actually make you drop your energy metabolism so the formula is the same you end up eating more and you exercise less but the issue turns out not to be because it's your choice. It's because you've eaten specific foods that activate the switch. Yeah.

So your work is very similar to Dr. David Ludwig's work. So the whole idea that it's our fault or overweight is one that is promoted by the food industry, by the government, by most doctors, and certainly most nutritionists, which is really about this whole idea of the energy balance hypothesis, which is all about calories and calories out and what you're saying what i hear you're saying what dr david little who's been on the podcast is saying is that it's actually the quality of the calories that matter and the information in the food that matters and that not all calories are created equal now we know we know this kind of you know if you ask a fifth grader if a thousand calories of

soda or a thousand calories of broccoli are the same they would go no but if you and i have and by the way Richard I have asked this question to the vice chairman of Pepsi I said okay who by the way it was a diabetic I said I said look I said I said let me ask you this if is a thousand calories of Pepsi the same as a thousand calories of almonds when you eat them he's like yes I'm like okay so you know this this is a great narrative if you're selling junk because it it just it just all about moderation right there's no good or bad calories it's all about moderation it's all about exercising morning yes what you're saying is that there's there's a different biological

imperative which is that our bodies are designed to store fat under certain circumstances which is a great adaptation to scarcity but we have a problem of abundance we don't have scarcity anymore we have on every corner in every gas station and pretty much everywhere we love there's an overabundance of food and so what is happening with this ancient me Tell us exactly how it works. When we eat sugar, we slow metabolism and we actually want to exercise less because we slow metabolism.

Exactly. So it turns out that normally animals will try to stay at a certain weight. They don't want to gain a lot of weight. And they'll maintain their weight. If they eat more one day, they'll eat less the next. If they exercise more one day, they'll exercise less. So they try to keep their weight normal. But there are some animals that really do want to gain weight.

And those animals will gain weight by, you know, like in preparation for hibernation, for example, like when the winter is coming and, you know, and they know there's not going to be much food around. So these animals will suddenly, you know, they'll be regulating their weight, fine for most, the summer and then sometime in the fall suddenly they start to eat a lot more and and they they will eat you know thousands of thousands and thousands of more calories a bear will start gaining 10 pounds a day and i mean it's just it goes crazy and the animal will stay hungry and thirsty and go foraging for food and that's actually part of this behavioral response And then they'll start storing fat, and they do it by both synthesizing more fat, but also by breaking down the burning of fat.

And so the fat starts to accumulate, and they will become insulin resistant as part of this. And it's actually a survival mechanism because it keeps the glucose elevated in the blood, which the brain likes, because the brain doesn't really need a lot of insulin for it to work. whereas the muscles really do need insulin. So by making the tissues resistant to insulin, the glucose instead of going to the muscles is staying in the blood and it's good for the brain. So it helps shut the glucose from where it would be used muscle to the brain. So insulin resistance is part of this survival response. Blood pressure goes up, you know,

because they want you to have strong circulation in this kind of setting. And so all this happens and we know it in humans as, the metabolic syndrome but it's actually something that long distance migrating birds do before they migrate it's animals do it before they nest and it seems to be like triggered so you know our big insight first one was that there was this trigger that created this and so uh and that is that what you call the out switch yes a biologic switch you know i also call it the survival switch when it's for these animals because it's it's the same thing initially it's there to serve help you survive but when you're chronically

activated it it becomes a fast switch and yeah you know so funny I remember going to Admiralty Island my daughter years ago on a kayak trip in Alaska it was where they had the greatest density of grizzly bears in the world and they were they were fishing for salmon we were watching them was this one little postage area postage stamp area you could stand on with the guy with a shotgun and when their grizzly bears are all over and they were just chowing down on the salmon And, you know, and then they go up into the mountains and the end of the summer and they just chow it out of the berries and they gain 500 pounds. Exactly.

And unlike the Game of Thrones for us, winter never comes. Winter never comes. So we just keep storing and then winter never comes and we just keep in this process. And I think, you know, right. I think the other thing that I sort of happens is that if we eat the wrong food, we're hungrier. And I want to talk to you about this because, you know, I remember this study was, I think, Kevin Hall did where he looked at people ate ultra processed food versus whole foods and people and they could eat as much as they want to buy there was two groups or i think was any a crossover study and they and they actually found that the people who who got to eat the ultra processed food

ate 500 calories more a day now in a week that's gaining a pound a week in a year that's 52 pounds of extra weight simply by eating processed food which is 60 percent of our diet this is the problem right it is a big problem because processed food is often filled with sugar and it's also filled with salt and i know we're going to talk about that later because it turns out that this fructose pathway can be activated by many different foods so it's not just the sugar we uh so so but anyway so yes so what our discovery was was that this switch is activated by fructose and when we gave fructose to animals they they got the very exact switch they start foraging, they get hungry, they're thirsty, all the things that we talk about in the biologic

switch. And so fruit dose turned out to be it. You know, one of the big questions we asked, you know, was is, is the weight gain because they're eating more? Is this energy balance? Yeah. Or is there another thing besides? And, and what we found, the way you do that is you actually feed animals the exact same number of calories. So, group gets sugar and another group gets other foods that don't have sugar and everybody eats the same and if one guy doesn't eat very much then all the guys can't eat very much and so we actually did this we did this study multiple times but one time we did it there was a little guy that did not eat much food and so everybody was eating less than normal uh all these laboratory rats

were eating about two-thirds what they normally eat but one of the them was eating a high sugar diet and one was not and the high sugar diet rats they became diabetic they all became diabetic every one of them they all they all developed fatty liver they had fat in their tissues their blood pressure was high so the sugar was activating the met this uh switch even though they weren't gaining weight because they were on a caloric restriction yeah when we looked at weight so so so metabolically they were fat even though they weren't overweight right they So weight, weight is driven, you know, it is related to energy belt. So, you know, when we measured their metabolism, their resting energy metabolism was lower.

So even though they were eating the same amount of food, they were spending less energy. So they tended to be a little higher. They were like 10%, you know, maybe 5% higher in weight. You just said something really important. I want to highlight it and I want to let you continue. Yeah. What you said was so important. I just want to underscore it.

when you eat sugar your metabolism slows down is that what you just said that's correct that is mind-blowing right if you eat sugar your metabolism slows down that should get everybody to pay a lot of attention yes it absolutely does so you're you're but it's your resting energy metabolism actually so you could they when you're foraging you don't you they you know nature didn't want you to not be able to forage for food because you're you're you know, they're worried that, you know, you're preparing for a bad time ahead. So they want the sugar, you know, the fruit dose still allows you to forage. It's when you're resting instead of kind of moving around, like, I tend to, you know,

jiggle in my seat and so forth, but I'm just sitting because I have a lot of energy, right? But, you know, when you're eating a lot of sugar, you're resting energy metabolism falls. So your net energy metabolism drops. And so even though these rats were eating exactly the same amount, the one group actually started was losing weight, right? But the other group actually gained a little weight because of that. The sugar group gained a little weight. But it wasn't significant.

The bottom line is that the major thing driving weight gain, is the number of calories you that's what drives weight in and and so the energy balance people always focus on the weight but but if you look at what the what the specific calories are doing this metabolic switch includes blood pressure fatty liver fat you know and those things in insulin resistance they're not driven by excess calories so in other words it's in other words your blood pressure your cholesterol your blood sugar fatty liver inflammation diabetes pre diabetes all are driven by the quality of the food you're eating, by the quality of the calories, because in the sense that, you know, we're eating really crappy quality calories, that's what's

driving this problem. And, you know, it reminds me of a study that David Liddick did years ago where he took rats and he met him, you know, either high fat, low starch, sugar diet, or a regular kind of high carb diet, which is what we all recommended. In fact, what's what we were recommending for the diabetics was eating a lot of carbohydrates, which was crazy. Anyway, he found that basically he had to keep reducing, he had to keep in. increasing the caloric intake of the low starch sugar rats, the high fat rats, because they were losing

too much weight. And then at the end of the experiment is kind of awful, but he opened them up, and the ones who, and they were eating exactly the same calories, the ones that were eating the high sugar diet had all this fatty liver and fat around their organs and fat, like all this visceral fat, belly fat. And the other ones didn't, even though they were eating exactly the same calories because they were eating high fat, low starch sugar. Yeah, they are 100% right. And Dave Ludwig, you know, that's a, was a beautiful study. And he basically said, he knows it being, it's not overeating that makes you fat. It's being fat that makes you overeat.

That's a flipping everything on it's upside down. And that's pretty cool. I hadn't heard that. That's, yeah, that's really cool. Yeah. Well, one of the questions we asked, I mean, which was a question that actually Ludwig, so a lot of people say that the, the primary problem with carbs is that they stimulate insulin. and then the insulin drives the glucose into the tissues and then that causes the fat accumulation.

And that turns out from our research, that's partly true, but it's not completely the story. So what we did is we had animals that could metabolize fructose, you know, normal animals, but we also had animals that we genetically modified so that they could not metabolize fructose. But they could still metabolize glucose, they could still produce insulin, all that kind of stuff. And what we did was we gave them of fructose and we could block the effects of fructose and the animals eating fructose. But then we gave them sugar. We gave them soft drinks, high fructose corn syrup.

And so when we gave high fructose corn syrup, that contains both glucose and fructose. So we could see which was the more important player. And what we found was that if we blocked fructose metabolism, they still drank a lot of high fructose corn syrup. But they did not get fat. They did not get fatty liver. They did not even gain weight very much. And they gained a little, but very little.

And so that told us that it wasn't really the insulin that's causing the obesity, but really it was the fact that the fruit dose present in the high fructose corn syrup was really what was driving obesity. Well, this is really a remarkable statement because, you know, we, and this was like a common belief among nutritionists and doctors was that, you know, fructose was good for diabetics because it doesn't raise blood sugar. Right. Right.

Exactly. And I think about fructose is that, you know, in sugar, in regular sugar, it's bound tightly with with glucose. Right. And high fructose corn syrup, it's free fructose. And the high fructose corn syrup may be 55 to 75 percent. Right. Fructose.

We've never seen this before. Now the other thing is so fascinating about fructose, and I want to unpack what and take us on the fructose conversation. how it works to actually generate fatty liver and some resistance obesity diabetes in a minute but but what really what struck me years ago is you know dr. Bruce Ames as a researcher very famous guy and I hope he's alive I don't even know yeah I think I think he's like really old he writes about aging now but he basically said that they were doing studies looking at fructose requiring a lot of energy to be

absorbed and the high fructose corn syrup leads to an ATP depletion in the gut, meaning that the energy source that we need to actually keep our gut intact, preventing leaky gut, was impaired because when you have a lot of fructose in your diet, the energy gets depleted and the little tight junctions to keep ourselves together in our gut, the little lining together, preventing leaky gut, starts to break down. So then you get all these proteins from food and bacteria, crap, actually in your bloodstream causing inflammation.

which causes even more insulin resistance and more weight gain. So we can talk about that and talk about why is high fructose corn syrup so bad? Because if you listen to the food industry and everybody else, like, oh, it's just the same. It's all the same high fructose corn syrup, sugar, there's no difference. And I wrote an article years ago called Five Reasons Why High Fructose Corn syrup will kill you. Yeah, I remember reading that. No, I actually have to compliment you, you know, on your knowledge.

what you've been doing and how you've been helping people. Oh, thank you. I really appreciate that. So we actually did studies where we compared high fructose corn syrup to to sucrose or table sugar and in general, even when you level the playing field by giving high, you know, so high fructose corn syrup is free fructose and free glucose mixed together and sucrose, they're bound together. So one will be absorbed more differently, more rapidly at the high fructose corn syrup.

and when we give them so that the high fructose corn syrup is 50% fructose and 50% glucose and you give exactly the same amount of food that the animals that get high fructose corn syrup will get worse fatty liver. So there's something beyond, you know, it's more than just the fact that there's more fructose, but it's also the problem that it's free fruit dose. The holidays are supposed to be joined. joyful, but for many of us, they're stressful. Between travel, family, busy schedules, and late nights, our bodies burn through magnesium fast. Magnesium is responsible for over 600 processes in the

body, including sleep, muscle relaxation, mood, and stress response. Most of us are deficient without even knowing it. That's why I take magnesium breakthrough from bioptimizers. It has all seven essential forms of magnesium in one capsule, so your body can actually absorb and use it. This holiday season, give your body what it needs to feel calm and sleep better. Visit bioptimizers.com slash hymen and use code Hyman to say 15%. Now, for years, you've heard me talk about the dangers of sugar, but what happens to your body when you quit sugar for 14 days? All sorts of stuff can happen, right?

Maybe you have issues you didn't even know were fixable by quitting sugar. Maybe you're dealing with chronic stress responses and inflammation or anxiety, panic attacks, maybe hormone imbalances, maybe you have acne, or maybe you're just tired and lethargic in a brain fog, or joint pain or digestive issues, cravings, fluid retention, that this goes on and on and on. Now, these are all warning signs that sugar may be harming you or worse that you're addicted to sugar. In fact, studies show that 14% of adults and 12% of kids meet the criteria for food addiction, and just for comparison's sake, about 14% of the total population has alcohol addiction. So it's about the same, and the cat in the kids, it's worse. Now, the good

The good news is that most of the health issues from eating sugar can be completely reversed and you can break the cycle of addiction in as little as 14 days or less. Everywhere you look, there's added sugar. From blended coffees to protein bars, drinks, dressing, salad dressing, sauces, ketchup, you name it. Sugar is lurking everywhere in a diet, even in seemingly healthy foods. Now, we eat today in the modern world about 22 teaspoons a day. Historically, as Hunter gathers, we ate 22 teaspoons a year.

And kids now eat about 34 teaspoons a day. That's almost 150 pounds per person of sugar. That's a lot of sugar. Aside for making us inflamed and causing us to gain weight by spiking insulin, which is the fat storage hormone, consuming too much sugar is also at the root of many health problems, including mental health problems. And that's what we're going to talk about today.

mood swings, anxiety, depression, and various metabolic diseases are all consequences that meaning a high glycemic, or also known as a high sugar and starch diet. Now, in today's Health Bite episode, we're diving into the research linking sugar addiction to poor mental health, and how you can detoxify from excess sugar in your diet is little as 14 days. Now, once you clean up excess sugar and you clean up the refined carbs in your diet, your brain's going to work better, your mental health is going to improve, and as a bonus, your skin's going to clear up and your hormones get back in balance and a whole host of other things.

Now, I've done this with thousands of people and I wrote about how to do this in my book, the 10-day detox diet. And I've seen profound results. In fact, there's an average reduction of 70% from all symptoms, from all diseases in just 10 days plus an average weight loss of 7 pounds and a significant drop in blood pressure and blood sugar. So now let's dive deeper into the data about sugar. How do we reset our body to its original factory settings. All right. So why is sugar consumption so out of control in the United States? Well, 60% of American calories come from ultra-processed foods. And what are ultra-processed foods? Well, essentially anything comes in a bag or a box or a package, something with a long ingredient

list. These are typically energy-dense foods that are high in calories, but have minimal nutrition value. So they're basically high-calorie, low-nutrient. That's not good. They're high-in-sugar, like high-fructose corn syrup, dextrose, cane sugar, fructose, any millions of the kinds of names of sugar that we have. They're high in refined grains from enriched wheat flour, sometimes corn. And these are the commodity crops that are put in all these ultra-processed foods, and they act just like sugar in the body. I mean, below the neck, your body can't tell the difference

between a bowl of sugar and a bowl of corn flakes. Now, the U.S. dietary guidelines recommended six servings of grains per day, which is a lot, half of which must be whole grains. that means the other half can be basically what amounts to sugar. That's crazy. But 74% of Americans exceed that limit for refined grains. So we're way over in terms of what we're eating. Crackers, pretzels, cakes, cookies, pancakes, breakfast cereals, bread, tortilla, pasta,

rice, all of it is just stuff that's causing our blood sugar to spike and it's the majority of our diet. Now, 65% of our calories and 92% of added sugar in the U.S. comes from ultra-processed food. So the one big thing you can do to really drop your sugar content is just get rid of all that stuff that's made in the factory, right? Factory-made foods. We call that a plant-based diet. If it's made in a plant, don't eat it, basically.

Added sugars make up about 14% of kids' total energy intake, meaning they're eating a lot of sugar, about one in every seven calories comes from sugar. Now, school lunches is another huge issue. I mean, it's crazy that we allow sugar in school lunches. That should not be allowed. And in fact, it's allowed a lot. and the USDA report, 69% of school lunches, and 92% of school breakfast, meaning this is food we're feeding our kids in school funded by the government. They exceed the limit of the 10% total energy intake that's been set by the dietary

guidelines for Americans, meaning they're eating way over that. The average American consumes 17 added teaspoons of sugar, or 22, so it's a lot. And sugar sweetened beverages and coffees and teas actually may contribute up to 40% of the dealing intake of added sugar. So think about it, you know, you're going to get coffee, you're going to get tea, you're having all this stuff you think is okay to drink, but it's not. It's just a sugar bomb. I think Starbucks should just be recognized for what it is.

It's a sugar dispensing factory, not a coffee shop. Now, 30% of the sugar we eat comes from desserts, sweet snacks, candies, sweet and breakfast cereals, but 70% comes from just regular food. It's in everything, right? When we're just eating so much, people don't realize it. You wouldn't put like 16 teaspoons of sugar in your coffee, but if you drink a 20-ounce bottle of soda, that's what you're getting. That's 64 grams of sugar, which is a lot.

The average medium-sized blended coffee contains about 50 grams of added sugar. Again, that's about, you know, 14 teaspoons of sugar, 13 teaspoons of sugar. That's nuts, right? You don't put that in your coffee, but that would be what you'd find in a blended coffee drink.

An average serving of flavored yogurt contains 16 grams of added sugar, so you think you're eating yogurt, you're getting healthy probiotics, but the truth is that per ounce, most of your sweetened yogurts have more sugar per ounce than Coca-Cola, right?

The average serving of packaged salad dressing, get this, has six grams of added sugar. That means you're eating over a teaspoon, about a teaspoon and a half of sugar in your salad dressing. Like, why should you put sugar on your lettuce? Studies that link excess sugar to poor mental health are really abundant.

This is not just my opinion. Again, all the things I'm talking about in this health bite, in all the health bites are from the peer review literature, all the references are included in the show notes. Have a look yourself if you don't believe me. It's pretty scary out there, but what I'm saying is actually based in science. Now here's a study that looked at a large group of people.

It was a meta-analysis of observational studies. So it was in cause and effect, but it was a pretty impressive study. So it gives you things that point in the right direction. They looked at 37,000 people with depression, and they found that sugar, sweetened beverage consumption was dramatically increasing the risk for depression. Those who drank the most soda had a 31% increased risk for depression compared to those who drank the least. So basically, if you're a big soda drink, you're more likely to be depressed. Compared to those who did not drink sugars in beverages, those to drink two cups of soda

per day, about 45 grams of sugar, which is 11 teaspoons of sugar, increase the risk by about 5% for depression. Those who drink three cans, right? So you look at the dose response on these studies. So the one can bad, it's two cans of orders, or three cans. So you kind of can see where the trend's going. But those who drink three cans of soda a day, which is 98 grams of sugar, which is like, I don't know, almost 25 teaspoons of sugar, increased their risk by 25% for getting depressed. Another study, a prospectus cohort study out of Spain, 15,000 in Spanish university graduates,

show that those in the highest quartile of added sugar intake had an increased risk of depression, meaning those who had the most sugar in their diet. Those who consumed the highest amounts of sugar had a 35% higher risk of depression. Comparing it to those who had the highest intake of high quality carbs from whole grains, high in fiber, local isemic diet,

Those people had the opposite. They had a 30% lower risk of depression, right? So more sugar, more depression, less sugar or less depression. Seems like a trend. Another large prospective court study of 70,000 women, post-menopausal women, published in the American Journal of Clinical Nutrition. So they looked at glycemic index, and the highest glycemic index, the higher the likelihood of the food was to spike your sugar,

there was a 22% increased risk of depression. If you had added sugars, right, the added sugars that are added to the food, there was a 23% higher risk of depression. And refined grains, even wheat, right, flour, that also was associated with depression. And if you had higher amounts of fiber or fruit or veggies or even lactose, it was significantly associated with a lower risk of depression. So sugar and flour, higher risk, whole foods, lower risk. Not surprising.

All right. So let's talk about the why. Why does this happen? We're seeing the correlation. We're seeing the connection. People know, you know, you get the sugar blues, you know, people understand. that mood and sugar are very connected, even through their own experience.

But what's the science behind how sugar affects our brain health, affects our mood, and obviously other things, but you've heard me talk a lot about other things, but we're going to talk about sugar and the mood and brain function today. So one is you get reactive hypoglycemia, and we'll talk about what that is.

But essentially it's where you get a spike in sugar, followed by a spike in insulin, that then causes your sugar to crash, and then what happens is you overshy, shoot and you get low blood sugar. Now, what happens when you get low blood sugar is you get a spike in cortisol, spike in adrenaline, and it helps bring the blood sugar back up. But it also increases the activity of the amygdala. So cortisol will increase amygdala activity, which is our emotional, anxious brain. And it's interesting, the symptoms are pretty obvious for people who have

this, but you get cravings for carbs and sugar just a few hours after eating. That's kind of a mild symptom. You can have like really serious feelings of anxiety, fear, anger, innerability, panic attacks, Dr. Jekyll and Mr. Hyde. I mean, people heard of being hangary, right? I get that a little. Heart palpitations, shakiness, shortness of breath, feeling you're going to faint, like you're going to die, brain fog, fatigue, headaches. And so what happens is when blood sugar drops, it's a life-threatening emergency. You got to find food right away. And I just tell you a quick story of a guy who told me that he was having these panic attacks. And he was like, yeah, every day, the afternoon I start getting this overwhelming feeling of anxiety.

I start sweating. I can't breathe. My heart's racing. I just feel like I'm going to die. I said, then what happens? Well, I drink a can of Coke and it goes away.

So I think, you know, most of you connect the dots between what they're doing and how they feel. So now what happens if you continue to do this, you get insulin resistance, right? If you keep having sugar over time

and it'll drive your sugar up, your insulin up, and high levels of insulin resistance has a really significant negative effect on mood and mental health. and the data's really clear on this, we'll go through the research, but essentially what happens with insulin resistance, you get inflammation in the body. And anything that causes inflammation will cause depression or anxiety or mood disorders. So what is the kind of link between insulin

and metabolic dysfunction and mood disorders like depression and anxiety? Well, our researchers from Stanford, they looked at a nine-year study over time in the Netherlands, published in the American Journal of Psychiatry, and they found that those who got pre-diabetes during the first two years of the study were more than two times as likely to have major depression versus those who had normal blood sugar. So in other words, when they followed people over a long period of time, if you were more likely to have pre-diabetes, you're going to get more depression, right? So you don't have to have diabetes. Now, they measured the sort of the degree or severity of insulin resistance, and they use something called the triglyceride H.gill ratio, which, by the way, is available on everyone's

test. Your ratio should ideally be one-to-one. If it's more than two-to-one for triglycerized to HGL, you're starting to get into trouble. But if they had a higher ratio of triglystorized to HGL, there was an 89% increase in new cases of major depression. Think about that. For every five centimeters of belly fat, just around your waist, right, if you take a tape measure, then that was associated with 11% higher risk of depression. And every slight increase in this one unit increase in the ratio of triglyceride to HGL,

and for every bump in fasting glucose, that was linked to a 37% higher risk. of depression. So as your sugar goes up, your insulin goes up, more depression. Conservatively, at least one in three people have insulin resistance, but I think it's a lot more. I mean, if you look at the data, one and two people have either pre-diabetes or type two diabetes by very conservative measurements. If you open up those measurements a little bit and don't just look at deviations from the worst level, right? Like if your blood sugar's over 100, you're pre-diabetic. Well, maybe you don't even have to have 100 to actually have insulin resistance. And so that goes to the...

the 93.2 percent who are metabolically healthy. So maybe even 90 plus percent have some degree of this, right? One in five adults on top of that have a mental health issue, right? That's a lot. That's 20 percent of the population. If you have diabetes, you're 20 percent more likely to have anxiety and you also have more depression. So how does this work? Well, low-grade systemic inflammation from any source, and mostly in our case, it's the diet and sugar is the biggest driver of inflammation because sugar is like pouring gasoline on the fire. So the problem with insulin resistance is that it causes low-grade systemic inflammation everywhere in the body and the brain.

And that causes dysregulation of cortisol, which is the stress hormone, disregulates what we call the HPA axis, which is the hypothalemic pituitary adrenal axis regulating all sorts of things at mood. It screws up neurotransmitter signaling when you have too much sugar like serotonin and dopamine. it leads to energy problems in the cell, which you need good energy to have good mood, right? So actually, it's a friend of mine in case he wrote a book called Good Energy All About metabolic function

and mitochondrial function and how that relates to our health and mood. Now, the brain relies mostly on glucose as its primary source of energy, but it's extremely energy efficient. It only needs about 60 grams a day to do its job. And flooding the brain with too much glucose creates a lot of inflammation,

oxygen, oxidative stress, and insulin resistance, and it leads to depression and mental health issues, and even things like Alzheimer's, which now they're calling type 3 diabetes. So when you have too much sugar, it screws up your ability to make energy, and it causes mitochondrial dysfunction. Mitochondrior really important for neurotransmitter function and production and the release of neurotransmitters in the body. When you have sugar, it also does something really bad. It activates stress responses in the body. So when you look at the data on this, it's pretty clear. David Ludwig, my friend at Harvard, has done a lot of work on this,

and he basically showed that feeding kids isochloric, meaning the same calories of, let's say, oatmeal, which basically turns into sugar in your body, or eggs, that the ones who had the oatmeal had a higher levels of cortisol and adrenaline because their bodies were having this perceived stress of eating too much sugar. Now, that's kind of scary.

We know that independent of your mental state, that your diet can make you stressed, right, can increase stress hormones, and that is bad for your brain. insulin also helps regulate neurotransmitters like serotonin and dopamine and also something called BDNF. And when you have too much insulin resistance, which is what most of America is suffering from, it impairs dopamine signaling, which means you don't get the pleasure sensation, which means you want more sugar and create more carbs, and it's a vicious cycle. Also, stress itself

will increase cortisol, just emotional stress, and that can cause issues. So you can be that the sugar causes stress or that actually literally stress causes stress. And that stress will spike your cortisol, and what does that normally do? Well, you have a stressful situation, like you're being chased by a tiger, you want to increase your blood sugar. You want to have all the fuel available so you can run as fast as you can. So that's a good thing. You want to have more adrenaline, but not chronically.

And so you have chronically elevated cortisol in your body from chronic psychological stress that increases your blood sugar, it increases insulin resistance, and it's a vicious cycle. So if you give someone prednisone, for example, for an autoimmune disease, they can develop diabetes, and they can develop high blood pressure just from the stress hormone that they're giving as a pill. And also stress really messes up your gut. And gut is another factor that is influenced by our diet and particularly sugar. Now, we've talked a lot about the microbiome and mental health on the podcast. I've written about this a long time ago in my book, The Ultra Mind Solution. Again, the data has been there for a long time. It's mostly been ignored, but I think I'm glad people are

talking about it now. There's a whole department of nutritional psychiatry at Harvard where they're talking about metabolic health and the gut health and mood health and umanid who's been on the podcast we'll link to the show notes there but just to get into this around mood you know when you have a high sugar starch diet it has a really bad impact on your microbiome so it changes the composition of bacteria in there to be bad bugs those bad bugs reduce the abundance of good bugs which do good things and the bad bugs do bad things and that creates inflammation leaky gut yeast overgrowth, bacterial overgrowth, all that can lead to mood swings, irritability, depression.

There's something called the bacterial endotoxins. So when you have too many bad bugs, it produces the toxins that basically get into your system through a leaky gut. And that triggers your immune system to create inflammatory response. And that impacts the brain. It also makes you more insulin resistance. So it creates a vicious cycle. So gut health is extremely important for brain health and for mood health.

And when you look at the data on this, it's very compelling. Leaky gut, which we used to get laughed at for talking about, now well-recognized, increased intestinal permeability, but it's been linked to things like anxiety, depression, schizophrenia, and lots of other mental illnesses. And it's actually fixable. Okay, so we know that we're all eating too much sugar. We know that sugar is linked to mental health issues. We know that the mechanism is there through inflammation and some resistance and gut dysbiosis and mitochondrial function. Great. Now what? Well, you can do a sugar detox. That's what? You don't have to take my work.

for it. You don't have to listen to me. Your body's a smartest doctor in the room. It'll tell you what's working, what's not working, and listen to your body. It's very smart and listen to how you feel. I encourage everybody to do this. It's why I wrote my book, The 10-day detox diet. I think 14 days is a little longer, and I encourage you to do that a little longer just to see what happens. But let's talk about how to do it. The first thing is you've got to get rid of all the flour and sugar, get rid of all the high glycemic foods, get rid of all the added sugar, get rid of ultra-processed food. Stop all the refined flowers, you know, refined wheat flour, gluten, all those things. Get rid of those. My joke for bread is if you can stand on a dozen smush, you can eat it.

It was in Germany and they had these meat slicesers in the house. I'm like, what is that for? It says, well, to slice the bread because it's so dense. It's made from whole grains. It's not made from flour. It's made from actual rye and grains. So you have to cut it with a meat slicer, like a deli meat slicer. I encourage also people to get rid of all the liquid sugar calories. Those are the worst. Sugar sweetened beverages, teas, coffees, energy drinks, you name it, juices, just eliminate all that. And what do you eat? Well, real whole food. What I've been talking about for years, you can do the 10-day detox, which is a little more extreme, but essentially, they're blood sugar, balancing foods. And the way to do that is start

with protein at every meal, a bit, not a huge amount, but about a palm size portion, depending how big you are. It's a different size, right? If you're Shaquille O'Neal, it's different than if you're Natikomini, who you probably don't know who that is, but she was a very famous gymnast in the 70s, which was very little, like 411 or 10 or something. But basically, you want to eat a palm size portion of protein every meal, usually about 46 ounces. You want to aim to eat about your body weight and grams of protein depending on how active you are, anywhere from half to one gram of protein per ideal body weight. You want to get really good quality protein, so regeneratively raised meats. I use force of nature. I love them. You can get

bison, elk, venison, even beef. Pasture raised chickens and eggs, certain fish can be great. If they're small fish, you know the smash fish for me is a small salmon, macro, anchovies, herring and sardines. Because people don't like those, but that could be good. Also, you want to eat a lot of fiber. Fiber basically is a sponge for sugar. In fact, last night I had shirotaki miracle noodles, which were so good. They're essentially made from cognac root.

Cognac root is Japanese food, but it actually has zero calories and it absorbs all this water and it slows the absorption of sugar and you can actually take it as a supplement called PGX, but you can actually just buy the noodles too. So we had this delicious noodles last night. You don't have to feel guilty for eating noodles. So lots of fiber, lots of good fats. Fats are really important because fat also slows the spiking sugar. So olive, oil, avocados, nuts and seeds.

For breakfast, really important to have fat and protein. If you want to cut your cravings, you cannot start the day with sugar. If you want to detox from sugar, you've got to start the day with protein and fat and no sugar. That's going to set you up from having balanced blood sugar. It's going to avoid the swings that I talked about. It's going to avoid the spikes in insulin. it's going to avoid the hypolycemia, avoid the cravings, so you'll see. Also, get on slow burning carbs that are high in fiber and that reduce blood sugar spikes

that are rich in polyphenols that promote the growth of good gut bacteria. So all the veggies, right, these are what I'm talking about. Carbs are broccoli is a carb, right? Asparagus is a carb, green beans or carb, or mushrooms or, you know, protein and carbs. And so you can get a lot of foods that are delicious to eat that are high in beneficial compounds that help reduce inflammation, support gut bacteria, help your mitochondria, reduce oxidative stress. And all these foods, what they do is they help in the gut, particularly because they have a lot of benefits, but they increase something called short chain

fatty acids. So when you eat a lot of fiber, you feed the good bugs, right? And it creates byproduct that is really essential for your health called buterate. Or this is a short chain fatty acid, and it's very anti-inflammatory. And that gets used by the body as a regulator of all sorts of functions, including cancer. You also want to eat a wide variety of low glycemic plant foods, right, 75% of your plate should be non-starchy, colorful veggies like leafy greens, cauliflower, dandelion greens, brussels sprouts, asparagus, cabbage, bokchoy, broccoli, collars, unlimited. You can eat as much as you want. So you want five pounds of broccoli, go ahead. Low glycemic fruit is fine, berries, cherries, blackberries, raspberries,

cranberries, that's fine. Stone fruit can be helpful, no more than a few pieces of day of apples and pears. Lots of whole grains that can be good. They have to be careful about what you're eating, but you want the low glycemic, phytonutrient rich grains. I love black rice for example, red rice, quinoa, buckweed, taff, all these are great. Certain legumes can be helpful, lentils, chickpeas, split peas, edamah, adduki beans, black navy beans, lepine beans, all these can be part of your healthy diet. Do you want to really go extreme on the blood sugar stuff?

You can cut out grains and beans for the first few weeks, but you don't have to, but I would for sure cut out gluten. Lots of fats. So one or two servings of healthy fats, you can pour olive oil, coconut oil, ghee, macadamia oil, olives, avocados, fatty fish, lots of nuts and seeds, flax seeds, chia seeds, hemp seeds, hazel, It's walnuts, cashews, pea cats, all that's fine. It's really essential.

Nuts are really great for you, and they also help you feel full, and it's a great snack. Limit starchy vegetables, so you can have some, but like, not, don't be eating sweet potatoes all the time or tons of potatoes and so forth. Eat your foods in the right order, right, to lower the glycemic load. So if you have protein and fat, before the carbs, it slows the absorption, and you don't end up getting these spikes. Don't eat carbs alone, right? So, for example, if you're eating apple, throw a little nut butter on there, a handful of

nuts. Or if you have sweet potato, make sure you have it with, like, say, a piece of chicken or non-starchy veggie. So you sort of create a mixture of the meal. It's called the glycemic load, basically how the overall composition of the meal affects your blood sugar. So you can offset effects of some carbs by eating them in the right order or with protein and fat. Lots of spices are good, too. Cinnamon is amazing. That helps blood sugar, green tea. And also supplements can be really important. So a high-quality, multivitamin and mineral, vitamin D, omega-3 fats. And certain And some things are really important for blood sugar, like lipoic acid, but B vitamins. Certain herbs are great. Then I use cinnamon, green tea, chromium minerals like magnesium, also great. Fennegric

is used a lot in Ayurvedic medicine, great for blood sugar. Exercise, obviously, I'm going to always talk about that, but resistance and aerobic exercise, about 150 minutes a week. Muscle is critical and improves insensitivity. Here's a simple hack is take a half an hour walk or even 15 minutes after eating your dinner, it's going to dramatically blunt the sugar spikes and insulin. So your body's going to suck that up. Sleep also really important. We know that lack of sleep causes more sugar cravings, more carb cravings. I've had it.

I felt that I used to work at the ER in Mercy Hospital in Springfield, Massachusetts, and I would sometimes get the night shift. And it was two in the morning. The only thing opened was McDonald's, and I would go in and get the sort of Apple turnover because it was the only thing that you could get. I mean, I didn't want a burger. And I crave the carbs. I felt it. I knew it. Even though I knew better, really important to get enough sleep. So try to set a regular bedtime, stick to it, try not eat at least three hours

before bed, get rid of all late-night snacking, give yourself at least a 12-hour overnight fast. So dinner at six, eat breakfast at six, or if you want to do 14, you can eat breakfast at eight if you eat dinner at six. So it's not that hard, but giving yourself that break will help improve your insulin sensitivity. What else can you do to help your sugar and manage it? We'll get your stress under control. And it's more up here. You know, stress is defined as the real or imagined threat to your body or your ego. So it could be a real threat to your body like a lion chasing you or it could be an imagined threat to your ego. Like you think your, you know, your wife is an hour late coming back from something and you think she's having

an affair or something. So that could be totally fabricated in your head. But the end result in your body is the same. And this chronic levels of stress we all have are really driving a lot of health issues, including insulin resistance, diabetes, and depression, anxiety, and much more. So how do you do that? Well, you kind of have to actively reduce stress, exercise, journaling, meditation, yoga, all this helps. I've got this new app. I use called Newcom. It uses it by normal beats, so I put on my headphones, I go into a zone and kind of go into a deep state of relaxation. So there's lots of ways to do it, no magic to it, but you said to find it works for you. So you frame all these diseases as really the tip of the iceberg and underneath it you say are these eight processes, these eight metabolic phenomena, these subcellular pathologies you call them, that are really driving everything.

And I'll just list them and then we can kind of go into the mall. We talked a little about insulin resistance, but glycation, oxidative stress, mitochondrial dysfunction, we've touched on this, membrane integrity, inflammation, epigenetics, autophagy. You talk a lot about this in the book. of big words, but it's actually a lot of the same topics I wrote about in my book, Young Forever, because it all drives chronic disease, all drives aging. And they're underneath, well, they're often, these are also known as the hallmarks of aging, which are the phenomena that happen that are driving the disease. So hallmarks actually are upstream, and, and they're not symptoms. They're basically these phenomena that happen from

different insults, mostly from food, by the way. We'll talk about how to pick some with food. And you kind of break it down. I was just like jumping up and down when I saw it. I was like, wow, this is it. You've got it, you know? So tell us about these eight processes and how they lead to all these diseases. Exactly. So these eight processes are, you know, for the most part, not processes that you can sort of test for.

They're happening in the cell. Okay. There are ways to do it. I mean, researchers can do it, but they're not, shall we say, clinically available. But they're going on. Yeah, yeah. They're going on in all of us. it is part of life all of these are part of life you can't stop them but you can slow them down

but you can only slow them down with food all right so so they're foodable they're all foodable right exactly not drugable all foodable all right example glycation so glycation a glucose binds to a protein now when it does that it makes that protein less flexible it makes that protein end up being recycled okay it might change the function of that protein. It might cause that cell to become more fragile and friable and might end up causing cell death. Okay. So glycation is not a good thing. Now, this is what diabetics measure when they measure hemoglobin A1C. This is glycated hemoglobin, glucose binding to the hemoglobin molecule. Well, that's happening all over your body. It's happening all of the time.

Yeah. The question is how much? It is the cause of wrinkles. It is the cause of cataracts. Yeah. The cause of cardiovascular disease inside of the blood muscles. Well, it's one of the causes of dementia, not the only one. But it's all the bottom line is you don't want to be glycating.

Now, you're going to be glycating because it is a process you can't stop. okay it is part of life but you can slow it down how do you slow it down stop providing the substrate okay and the substrate for glycation or two glucose yes but fructose is seven times worse so both good but fructose does it seven times faster and releases a hundred times the number of oxygen radicals, which will lead it in number two. So that's why high fructose corn syrup does that everything is super bad, right? Exeter fructose. Yeah, but there's this fructose and sucrose too.

I mean, so it almost doesn't matter. The point is sugar's a bad guy in the story, okay? You know, full stop. That's what we don't, you know, tell our patients. And that's the thing that they need to watch. And it's the thing that they can control themselves. if they choose to. So that's number one.

Number two, oxidative stress, those little hydrogen peroxides. Now, hydrogen peroxide is good if you have a wound, but it's not good if it's inside itself. Because those hydrogen peroxide. Unless you want to kill an infection or cancer or something, then it can be good. But you know, when your body makes a little bit, but it shouldn't make too much. Right. But you shouldn't be making it in your liver.

Right. Well, every time a hydrogen peroxide gets made, it's doing damage. It's doing damage to a lipid. It's doing damage to a protein. Ultimately, it will kill cells. The bottom line is oxidative stress occurs every time that glycation reaction occurs. It also occurs from iron.

It also occurs from various other processes that go on in the body. But the sum total of that oxidative stress is the aging reaction. That is what age. And so we need to basically try to mitigate it as much as possible. Now, you can't mitigate the iron, but you can mitigate the sugar. You can mitigate some of other reactive oxygen species drivers, like, for instance, environmental toxins

where, like insecticides and things like that, that will cause it as well. All right, number three, mitochondrial dysfunction. Yeah. We talked about mitochondria being sort of at the heart of this whole problem. Well, it turns out fructose, that sweet molecule and sugar inhibits three, count them, three separate enzymes that mitochondria need. We've talked about one, CPT1. And mitochondria basically make energy from the food you're eating in the oxen you breed that runs everything in your body.

So when that process gets up, you're having an energy crisis. Exactly right. Exactly right. It inhibits an enzyme called ampicinase, which is the fuel gauge on the liver cell. It inhibits an enzyme called ACADL, acyl-CoA dehydrogenase long chain. which is necessary to get the fatty acids oxidized. So the bottom line is if your mitochondria are dysfunctional, you're going to be sick. And fructose is a three-and-one mitochondrial toxin.

There are others. I mean, there's a good deal. Three per one, right? You know, but bottom line, that's like number one. Number four, okay, insulin resistance. Now, we've spent enough time on that, so I think we'll go to number five. Yeah. Number five, membrane instability. Now, imagine you have a balloon. Okay, you blow up the balloon and you try to pop a hole in that balloon with your finger. It won't pop. But if you take a pen,

it will pop. Okay. Now, take a balloon, blow it up, and put it in the corner of your bedroom for three weeks. It will slowly deflate. Okay. Now, undo the knot, and now blow up the balloon again. Now try to puncture the balloon with your finger. Now it'll puncture. What happened? How come the balloon would not puncture with your finger the first time, but it would three weeks later? How come? Answer, because the membrane, the balloon, changed properties. So the membranes of your cells and especially of your neurons have to turn over and they have to basically maintain integrity. And the problem is that there are a lot of things that can inhibit that integrity. Again, one of them being sugar, insulin being another one, but there's a way to fix that.

There's a way to treat omega-3 fatty acids. Those are the things that improve membrane integrity in your liver. in your arteries and most importantly in your nerves. So, where did the omega-3s come from? Well, unfortunately, not farmed fish. There are omega-6s. The omega-3s are made by the algae. The wild fish eat the algae.

We eat the wild fish. Well, unfortunately, wild fish is expensive and not immediately available in many parts of the country and parts of the world. Right. Another reason for a problem. Number six, inflammation. Now, you have talked about inflammation till the cows come home. Yeah, yeah. I mean, your PBS special is all about inflammation. I know, and I agree. I totally agree. Okay. The question is, where's the inflammation coming from? Yeah. A bunch of places. You know, me, like for instance, if you have an autoimmune disease,

like rheumatoid arthritis, you know, it's coming from your immune cells. stuff. But where's the inflammation coming from in people who don't have autoimmune disease? Yeah. It's coming from your gut. Your gut microbiome. So your intestine is functionally outside your body and your intestine provides a barrier to keep the stuff in your intestine, the literal shit in your intestine. You might have to bleep that out, but hopefully. All right. The bacteria, the cytokines, the lipopolysaccharides, the stuff you do not want to get into your bloodstream. It's a sewer in there. It's a sewer. That's exactly right. It is a sewer in there. And the goal is to maintain the barrier so that those bad guys don't end up in your bloodstream. Now, you have two mechanisms for doing that. One is the mucin lay. okay so there's a mucus layer like mucus yeah like mucus on the top of your intestal

epithelial cells that's one and the second is that there are proteins that guard the junctions between the cells you know that where stuff could slide through okay those are called tight junctions and tight junctions like for instance zanulins that's what goes wrong in celiac disease yeah so you need the musin layer you need the tight junctions you need to all be effective right in order to maintain that intestinal barrier well guess what if you don't feed the bacteria in your intestine your bacteria will choose the mucin layer to be its food it will chew through the mucin layer exposing all those intestinal epithel cells to all these bad guys and you intestinal pathologies. I just saw a paper that just came out that showed that Crohn's

disease, severity and is, in sense and severity, is related to ultra-process food consumption. Well, it's not legal reason, for exactly this reason. Interesting, also if colitis was not, but Crohn's was. So you've got to feed your bacteria, your microbiome, those little, you know, You've got 100 trillion bacteria in your intestine. Okay, they got to eat. What do they eat? They eat the fiber in your food. So you have to feed your gut.

Well, unfortunately, what your diet is fiberless food. And so they're going to eat the mucin, okay, exposing your intestine and generating inflammation. Second, you have those tight junctions. Well, those tight junctions can become dysfunctional. You can nitrate those tight junctions. And guess what nitrates those? tight junctions best sugar yeah again so again the bad guy yeah you know I don't know this is true Robert but um I talked to Bruce Ames and he said that he made

research in his lab where they found that fructose because it requires extra energy to be absorbed meaning it requires more ATP to be absorbed it actually draws energy out of the gut and you need energy to keep those tight junctions to together. The fructose actually has another effect, which is to create a leaky gut. And then you get this whole phenomena we call metabolic endotoxemia, meaning the bacteria and toxins leak out. It activates your immune system. Your immune system is activated. And that causes insulin resistance in the cellular level. So it's like all connected. It's all connected. Exactly right. So you need that intestinal barrier to be working and you need to be working 24-7. And you're

right, fructose, because it has to be phosphorylated in order to get across, is depleting ATP from those intestinal epithelial cells. So, again, you know, oh, and the paper came out just about two weeks ago in the journal Cell from Ivanov's group at Columbia, which showed that sugar depletes the TH17 cells, which are the barriers. Yeah, IL-17, which is the barrier, which then allows all the fat to rush in and generate its own inflammation. So bottom line, you've got to keep your gut happy. And the way to do it is to feed it. And what you have to feed it is fiber.

And the problem is processed food is fiberless food. So there you go. Number seven. Yeah. We're not done. No, I know there's two more. Two more. Two more.

Number seven, methylation. So methylation is a problem. process that goes on normally, but you don't want to methylate things out of hand. And if you are methylating proteins, okay, they are losing function. You can methylate DNA, and it will also cause problems in terms of function. We know this from various genetic differences, like, for instance, the Agouti Mouse, and also from patients with methyl tetrahidropholate reductase deficiency, they end up having high levels of protein called amino acid called homocysteine. And homocysteine is a sticky amino acid that can drive cardiovascular disease.

And so by increasing B1, B2, B6, B12, folate, we can keep methyl. at bay. But again, processed food, not high in those things. And then finally, number eight, which is my favorite autophagy. No, autophagy is garbage night for the cell. Okay. So your cell makes junk, okay? During the course of the day, it makes junk. And those junk, that junk can be protein aggregates or lipid epochsides, various dysfunctional mitochondria because they burn out. And so you have to recycle the stuff to get it out. So imagine, wherever you live, you live in Massachusetts, imagine your garbage men go out on strike. Okay.

Yep. For the first week, now you're okay. For the second week, you know, maybe starting the smell. Third week, you know, now the rats are kind of, you know, tempted. By the fourth week, you know, you may have some problems with. your plumbing. And by the fifth week, you're going to move out of your friggin house. All right. So that's autophagy. That's garbage night. Okay. You have to recycle all the junk in order

to make room for the new stuff. Okay. That's a key part of longevity is to activate autophagy. Absolutely. Autophagy and longevity are, you know, part and parcel of the same thing. And we're actually very interested in that we're studying of specific supplement that might improve autophagy and therefore improve longevity. So that's near and dear to home. So, no, Robert, you've talked about all these A-prosities. And the key to fixing them is what? The key to fixing, virtually all of them, is food.

Okay. Now, glycation, fructose and glucose, oxidative stress, fructose, glucose, various fatty acids like trans fats, mitochondrial dysfunction. Again, fructose, cadmium, other insecticides, insulin resistance, fructose, glucose, branch chain amino acids, intestinal, sorry, membrane integrity, omega-3s, inflammation, fiber, methylation, vitamins B1, B2, B6, B12, folate. finally, autophagy, intermittent fasting, and also keeping your insulin down. So, bottom one, all ate fixable by food. If you love this podcast, please share it with someone else you think would also enjoy it.

You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to the Dr. Hyman show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr. Mark Hyman for video version. versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on the Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am chief medical officer.

This podcast represents my opinions and my guest's opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the ultra-wellness center at ultra-wellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained,

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