“In this episode, my guest is Dr Robert Lustig, M.D., a neuroendocrinologist and professor of paediatrics at the University of California, San Francisco (UCSF). He is also a bestselling author on nutrition and metabolic health. We discuss the “calories in calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fibre, and sugar can modify the CICO equation. We cover the impact of different types of sugars, particularly fructose, sugars found in liquid form, taste intensity, and other factors on insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive, similar to drugs of abuse, and how sugar alters brain circuits related to food cravings and satisfaction. Additionally, we discuss the role of sugar in childhood and adult obesity, gut health and disease, and mental health. Furthermore, we delve into how the food industry uses refined sugars to create pseudo foods and their effects on the brain and body. This episode provides actionable information about sugar and metabolism, weight control, brain health, and body composition. It should be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.”