Episode
How Hormones Control Hunger, Eating & Satiety
1:39:43
Published: Mon Apr 19 2021
Description
This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more. Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin". Thank you to our sponsors InsideTracker: https://insidetracker.com/huberman Athletic Greens (AG1): https://athleticgreens.com/huberman Munk Pack: https://munkpack.com - Code: huberman Supplements from Thorne https://www.thorne.com/u/huberman Timestamps (00:00:00) Introduction (00:06:59) Hunger: Neural & Hormonal Control (00:08:32) Chewing & Hunger (00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger (00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones (00:16:28) Anorexia & Extreme Overeating (00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH) (00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism (00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control (00:24:40) Meal Timing Determines Hunger, Not the Other Way Around (00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting (00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule (00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!” (00:34:55) Eating For Amino Acids, Fatty Acids & Sugar (00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings (00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing (00:49:32) “A Calorie Is NOT A Calorie” After All (00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia (00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon (01:02:40) Movement, Exercise & GLUT-4 (01:04:50) Why Sugar Stimulates Your Appetite (01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity (01:07:55) High-Intensity Exercise, Glycogen & Metabolism (01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals (01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin (01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores (01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc (01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity (01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones (01:28:10) Diabetes, Filtering Blood, Sweet Urine (01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes (01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone (01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast
Chapters
InsideTracker analyzes data from your blood and DNA to provide personalized insights into your health and help you reach your goals, while also promoting zero cost science education for the general public.
00:00 - 01:56 (01:56)
Summary
InsideTracker analyzes data from your blood and DNA to provide personalized insights into your health and help you reach your goals, while also promoting zero cost science education for the general public.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
The podcast host shares his snacking tips, particularly recommending Monk Pack bars as a great afternoon snack, alongside a pitch for Athletic Greens and their vitamin D3 supplement.
01:56 - 06:16 (04:20)
Summary
The podcast host shares his snacking tips, particularly recommending Monk Pack bars as a great afternoon snack, alongside a pitch for Athletic Greens and their vitamin D3 supplement.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
The ventromedial hypothalamus is responsible for hunger and satiety, and there are multiple entry points for regulating hunger levels and meal timing.
06:16 - 11:54 (05:37)
Summary
The ventromedial hypothalamus is responsible for hunger and satiety, and there are multiple entry points for regulating hunger levels and meal timing.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
The AGRP neurons stimulate excessive eating and are the accelerator on eating while the Palms Sea neurons release MSH which is converted to a signal for MSH neurons, regulating body weight.
11:54 - 20:40 (08:46)
Summary
The AGRP neurons stimulate excessive eating and are the accelerator on eating while the Palms Sea neurons release MSH which is converted to a signal for MSH neurons, regulating body weight.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Many forms of exercise can be done while fasting and relying on sources such as glycogen, undigested food, and body fat.
20:40 - 29:24 (08:44)
Summary
Many forms of exercise can be done while fasting and relying on sources such as glycogen, undigested food, and body fat. Ghrelin, a hormone that triggers hunger, can be managed through intermittent fasting.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
The hormone CCK that is triggered by fatty acids, amino acids, and sugar can suppress appetite, but eating sugar causes us to want more food.
29:24 - 39:55 (10:30)
Summary
The hormone CCK that is triggered by fatty acids, amino acids, and sugar can suppress appetite, but eating sugar causes us to want more food. Eating the right amino acids at the right levels and ingesting omega-3s and CLA can reduce appetite.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Glutamine, an essential amino acid, can slightly increase blood glucose levels but also reduce sugar cravings.
39:57 - 45:25 (05:28)
Summary
Glutamine, an essential amino acid, can slightly increase blood glucose levels but also reduce sugar cravings. Consuming glutamine or foods high in glutamine can help reach a threshold level for the release of CCK which reduces feeding activity.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Emulsifiers found in highly processed foods can have a negative impact on the gut and disrupt hormone signaling to the brain that controls feeding, leading to difficulty in detecting what's in the foods we eat and limiting the body's ability to deploy satiety signals.
45:25 - 55:04 (09:39)
Summary
Emulsifiers found in highly processed foods can have a negative impact on the gut and disrupt hormone signaling to the brain that controls feeding, leading to difficulty in detecting what's in the foods we eat and limiting the body's ability to deploy satiety signals. It's important to be aware of this impact to make informed decisions about what we eat.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Consuming fibrous foods before carbohydrates and protein can lead to a more moderate and steady increase in blood glucose levels, compared to a large spike in glucose that can increase the desire to eat more.
55:04 - 1:06:36 (11:32)
Summary
Consuming fibrous foods before carbohydrates and protein can lead to a more moderate and steady increase in blood glucose levels, compared to a large spike in glucose that can increase the desire to eat more. This is why processed food manufacturers use hidden sugars to amplify glucose levels and promote overeating.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Zone two cardio lasting from 30 minutes to an hour can positively affect blood sugar regulation, leading to better insulin sensitivity and glucose management.
1:06:36 - 1:14:27 (07:50)
Summary
Zone two cardio lasting from 30 minutes to an hour can positively affect blood sugar regulation, leading to better insulin sensitivity and glucose management. High intensity training, including sprints or weightlifting, can increase thermogenesis and redirect glucose towards restoring glycogen for future high intensity activity.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Caffeine can cause a slight increase in blood glucose, while Panache Ginseng can reduce it slightly.
1:14:27 - 1:24:42 (10:15)
Summary
Caffeine can cause a slight increase in blood glucose, while Panache Ginseng can reduce it slightly. Ginseng can be useful for individuals who want to keep their blood glucose in check after consuming sugary or fatty meals.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
The history of diabetes diagnoses involved using ants to detect high blood glucose levels in certain patients by consuming their urine.
1:24:42 - 1:31:14 (06:31)
Summary
The history of diabetes diagnoses involved using ants to detect high blood glucose levels in certain patients by consuming their urine. With medical advancements, doctors can now measure glucose levels from blood and urine samples without the need for ants.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
Yerba mate has been shown to have numerous health benefits, including increasing levels of glucagon-like peptide-1 (GLP-1) and leptin, hormones that suppress appetite, making it beneficial for weight loss, and extending fasting windows.
1:31:14 - 1:36:53 (05:39)
Summary
Yerba mate has been shown to have numerous health benefits, including increasing levels of glucagon-like peptide-1 (GLP-1) and leptin, hormones that suppress appetite, making it beneficial for weight loss, and extending fasting windows.
EpisodeHow Hormones Control Hunger, Eating & Satiety
PodcastHuberman Lab
The speaker recommends a supplement company called Thorn, which offers 20% off for visiting thorn.com/you/Huberman.
1:36:53 - 1:39:35 (02:42)
Summary
The speaker recommends a supplement company called Thorn, which offers 20% off for visiting thorn.com/you/Huberman. He believes Thorn has high standards for what they put in their supplements and encourages listeners to leave comments and ask questions.