The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker

My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind. For the full show notes, visit hubermanlab.com.

Actionable Insights

1. Avoid Artificial Sweeteners for Cravings

Artificial sweeteners do not activate the gut-brain axis, which is responsible for the ‘wanting’ and satiation of sugar cravings, making them ineffective for truly curbing sugar desire.

2. Reduce Processed Foods & Sugar

Continuously consuming highly processed foods and sugars hijacks the gut-brain reward circuits, leading to persistent ‘wanting’ and overconsumption; reducing exposure can de-reinforce these circuits and diminish cravings over time.

3. Prioritize Whole, Unprocessed Foods

Opt for whole foods over processed extracts or foods with added sugars because their natural complexity (e.g., fiber) requires more work to digest, promoting natural satiety and preventing the hijacking of gut-brain reward circuits.

4. Differentiate Sugar ‘Liking’ vs. ‘Wanting’

Understand that ’liking’ sugar is a function of taste receptors on the tongue, while ‘wanting’ (craving) sugar is driven by the gut-brain axis responding to actual nutrient delivery; artificial sweeteners satisfy liking but not wanting.

5. Leverage Acquired Taste for Preferences

Recognize that taste preferences are malleable; positive associations (e.g., caffeine in coffee, alcohol in beer) can override innate aversions to bitter tastes, suggesting that new positive associations could also be formed for healthier foods.

6. Understand Internal State’s Taste Impact

Be aware that internal physiological states (e.g., salt deprivation, stress) can dramatically alter taste perception and preference, such as making high salt concentrations appetitive or increasing sugar cravings due to activation of reward centers.

7. Daily Foundational Nutrition with AG1

Take Athletic Greens (AG1) once or twice daily to cover basic nutritional needs, address potential deficiencies, and support microbiome health through probiotics, which are vital for immune, brain, and mood regulation.

8. Optimize Hydration with Electrolytes

Dissolve one packet of Element electrolytes (sodium, magnesium, potassium) in 16-32 ounces of water first thing in the morning and during physical exercise to ensure proper hydration and optimal brain and body function.

9. Utilize Meditation/NSDR for Energy & Focus

Use a meditation app like Waking Up for various meditation programs, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) sessions to restore cognitive and physical energy and manage mental states, even with short 10-minute sessions.