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. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website: Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network 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