In this Huberman Lab Essentials episode, Andrew Huberman speaks with microbiologist Dr. Justin Sonnenburg about the gut microbiome—what it is, how modern lifestyles disrupt it, and how everyday choices can support better gut, immune, and overall health. The conversation explains why gut microbes matter far beyond digestion, links diet to inflammation and disease risk, and offers evidence-based guidance on building a healthier microbiome.

Key Points:

Gut microbes play a central role in health, immunity, and disease risk. Modern diets and lifestyles may be depleting this vital ecosystem. Food choices—especially fiber and fermented foods—offer a practical way to support a healthier microbiome.

• The gut microbiome is a complex ecosystem: Trillions of microbes—mainly bacteria—live in the gut, forming a dense, dynamic community that strongly influences metabolism, immunity, and brain function.
• Early life shapes lifelong gut health: Birth method, breastfeeding, antibiotics, pets, and environment all influence how the microbiome develops, with long-term effects on immune and metabolic health.
• Modern lifestyles may damage microbiome diversity: Western diets, processed foods, antibiotics, and over-sanitisation are linked to reduced microbial diversity and higher inflammation.
• Diet is a powerful tool: Fiber-rich plant foods nourish beneficial microbes, while fermented foods increase microbial diversity and reduce inflammatory markers more consistently than fiber alone.
• Caution with supplements and cleanses: Probiotics vary widely in quality, purified fibers don’t work for everyone, and gut “cleanses” may do more harm than good without proper microbial support.