In this podcast, Huberman and Dr. Robert discussed sugar, fiber, and how they affect our body. They shared easy changes for a healthier life.

Andrew Huberman, an American neuroscientist, and Dr. Robert Lustig, a neuroendocrinologist at the University of California, gave key takeaways:

Key takeaways:

• Choose real foods over processed ones. For example, if you eat 160 calories of almonds, you absorb 130 calories. The fiber in almonds prevents absorption of about 30 calories. Eat 160 calories of cake and it’s all absorbed.

• Watch out for fructose in processed foods. They are often shown as high fructose corn syrup in the ingredients list. It messes with our mitochondria, is addictive, and is best avoided.

• Fructose in fruits are okay due to fiber. Choose high fiber fruits such as berries, apple, avocado. However, fruit juices lack fiber and are best avoided.

• Yogurt with live culture is great. But avoid yogurt with added sugars or flavors.

• Diet coke isn't great. Even with less calories than normal coke, it still triggers insulin, causing hunger and weight gain. Water is way better.

• Brown rice is better than white rice because of fiber. Sticky rice can cause a big sugar spike.

At the end Dr. Robert gave 2 simple health tips: (1) get rid of sugar; (2) go for a walk.