How Our Hormones Control Our Hunger, Eating & Satiety

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 the release of the hormone CCK, and more.

Note: A future episode will cover Thyroid hormone. Also, I misspoke 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".

#HubermanLab #Hunger #Hormones

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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

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[Nightowl]

I'm hooked on you Huberman, I have managed to lose 24 pound's by your teachings in about 4 months. I'm 74 years old and feel like 50. I sleep good, I eat healthy, and do my walking with vigor in my step! I'm so amazed that I, though not or ever was remotely introduced to science, understand the concept of science. I can't thank you enough. My kids are wondering what happened to their mother who was close to losing her independence, and now walks every day and lives independent in every way. I feel I have many years left, God willing and intend to stick with you,
You've given me, and as I read all the comments a lot of others a new look on life. I know the students you teach will not miss out on anything. I can't thank you enough, you made a difference in my life.

[MrThyten]

🎯 Key Takeaways for quick navigation:

06:10 🧠 Hunger and satiety are controlled by hormones in collaboration with the nervous system.
07:06 🧠 The hypothalamus, especially the ventromedial hypothalamus, plays a crucial role in neural control over feeding and hunger.
09:02 👅 The insular cortex, related to touch receptors in the mouth, influences the enjoyment, avoidance, and satisfaction of eating.
11:29 🐭 Parabiosis experiments reveal the influence of hormones in blood exchange on appetite regulation.
13:24 ⚙️ The arcuate nucleus in the brain contains PMOC neurons releasing MSH (Alpha-Melanocyte-stimulating hormone) to reduce appetite and AgRP neurons to stimulate eating.
17:48 ☀️ Ultraviolet light to the eyes activates MSH, helping control appetite, highlighting the importance of light exposure for appetite regulation.
20:42 🍽️ Melanocyte-stimulating hormone (MSH) reduces appetite and is used as an underground dieting substance with tan-inducing and purported libido-boosting effects.
22:40 ⏰ Ghrelin, released from the GI tract, activates hunger by stimulating brain neurons and creating food anticipatory signals, influenced by reduced glucose levels in the blood.
26:06 🍽️ Ghrelin secretion varies, influencing hunger patterns; manipulating meal timing can be achieved with neuroplasticity, allowing for more social flexibility and benefits in health and well-being.
28:00 🕰️ Shifting from regular to intermittent fasting requires adjusting ghrelin secretion gradually, helping the body adapt to longer intervals between meals.
33:14 🚫 Cholecystokinin (CCK) is a hormone that suppresses hunger; stimulated by omega-3 fatty acids, CLA, and amino acids, it regulates appetite and prevents overconsumption.
36:35 🧊 Omega-3 fatty acids and CLA from supplements or certain foods stimulate CCK release, keeping appetite at a healthy level and preventing excessive eating.
37:35 🍖 Glutamine, an essential amino acid, potently triggers CCK release, helping regulate appetite and reduce overeating when ingested at proper levels.
42:02 🍽️ Glutamine, omega-3s, and CLAs are crucial for ensuring the CCK signal, responsible for satiety, gets through. However, be cautious as glutamine alone can slightly increase blood sugar levels, especially important for diabetics.
44:28 🚫 Highly processed foods, containing emulsifiers, can damage the gut lining, disrupt hormone signaling, and lead to overeating. Emulsifiers limit the gut's ability to detect nutrients, affecting satiety signals.
48:54 📉 Highly processed foods contribute to overeating, as shown in a study. They not only affect weight gain but also disrupt hormonal and neural systems controlling hunger, contributing to health issues observed globally.
53:03 🔄 Insulin plays a crucial role in managing glucose levels, essential for preventing damage to neurons. The body needs to balance insulin and glucagon to regulate blood sugar effectively.
56:37 🍚 The order in which you consume macronutrients affects blood glucose levels. Consuming fibrous foods before carbohydrates can moderate the increase in glucose, promoting a more steady rise and earlier satiety.
01:02:34 🏃 Movement before eating can help regulate blood glucose levels. Exercise, even a walk, before meals can dampen blood glucose spikes and aid in glucose modulation, especially beneficial for those struggling with blood sugar regulation.
01:04:05 🚶 Regular exercise, especially after meals, can benefit blood glucose regulation.
01:05:04 🍔 Food order, combining macronutrients, and recent physical activity affect blood glucose levels and appetite.
01:06:32 🔄 Blood sugar stability can be influenced by various factors, including exercise, with zone two cardio being beneficial.
01:08:59 🏋️‍♂️ High-intensity interval training and resistance training contribute to glycogen repackaging and increased basal metabolic rate.
01:10:54 🍔 Managing LDL and HDL ratios is crucial for transporting fats to tissues, supporting hormone production, and preventing adverse health effects.
01:13:49 💊 Metformin, a prescription drug, and berberine, a non-prescription compound, impact blood glucose levels and insulin sensitivity.
01:18:44 🌿 Berberine, found in plants and tree bark, mimics Metformin's effects, including lowering blood glucose, cholesterol, and impacting insulin levels.
01:20:41 💊 Various supplements like chromium, L-carnitine, Panax ginseng, and magnesium can have minor effects on blood glucose levels.
01:23:35 🍵 Stevia, an artificial sweetener, slightly lowers blood glucose; however, the sweet taste itself can stimulate appetite.
01:24:32 💊 Vitamin B3 stimulates appetite by triggering increases in blood glucose, while zinc seems to lower blood glucose.
01:25:31 🍋 Ingesting foods claiming to make you alkaline has no evidence; acidic foods can slightly affect gut pH and alter food absorption, affecting blood glucose.
01:25:59 🌶️ Consuming small amounts of lemon or lime juice can blunt hyperglycemic effects when feeling over-sugared; capsaicin in chili peppers also lowers blood glucose.
01:26:53 🔄 Ketogenic diet, low in insulin-spiking foods, notably decreases blood glucose; its impact on thyroid hormone levels affecting carb metabolism will be explored in a future episode.
01:31:41 ☕ Mate (Yerba Mate) increases glucagon-like peptide (GLP1) and leptin levels, acting as an appetite suppressant and aiding blood sugar regulation; it contains electrolytes and caffeine.
01:35:53 🦠 Huberman covers various hormones like ghrelin, melanocyte-stimulating hormone, and cholecystokinin, providing actionable tools for appetite regulation; future episodes will delve into thyroid hormones and hormone interplays.
01:37:18 🌟 Ways to support the podcast include liking, subscribing, and commenting on YouTube; leaving reviews on Apple and Spotify; exploring sponsors; visiting the Patreon account; and checking Thorne supplements with a 20% discount.

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[oliviapos]

This channel feels like university level lectures/education. And it’s all free. Thank you so much for sharing your fascinating knowledge

[Nightowl]

It's now a year later, 75 almost 76 years old! that I posted how much I appreciate you Andrew Huberman. You have changed my life and I'm so grateful to you. I'm now down 40 pounds and feel like 50 years old or maybe even less LOL! the only thing I have changed is take your advice and listened to your recommendations on other podcast. Due to the changes I implemented I have a new outlook on life. My fasting time starts at around 7.30 pm until the next day 11am . I drink a lot of lemon water and other liquids. I retain more in my awesome brain and walk as much as I can and exercise a lot. A good beat music motivates me to no end! Some physical Challenges have happened and life is a work in progress at every level. If do feel that I have to go back and get re-charged by listening on a regular basis to motivate myself then you Andrew are my go-to person. God bless you, and thank you.

[hospital]

I am a medical doctor but I am amazed by the amount of genuine information you have shared. Great job

[Ren-drdc]

Not to sound dramatic, but stumbling upon your work has been powerfully transformative. In the short time I've been watching this podcast I've dramatically improved my sleep, revved up my ability to focus, tamed my stress levels and I'm no longer at the mercy of unwanted fatigue. You've also helped infuse me with a voracious appetite to learn - not only about neuroscience, but everything.

Just devoured The Molecule of More, Deep Work, nearly finished How Emotions are Made (highly recommend these to anyone reading this btw), and HUNGRIER than ever to educate myself and acquire new skills utilizing strategies to maximize neuroplasticity you've pointed to here. So yea, thanks a TON, the work you're doing here is really making positive waves.

[christyb]

I am a obesity medicine nurse practitioner. Phenomenal explanation on this subject! I will definitely share this with my colleagues. I am excited to listen to other episodes. Thank you!

[andreabill]

I am a Christian and I value self control, a fruit of the Spirit. Your content is helping me to take even more deliberate steps to strengthen self-control. Thank you for your service and for sharing your insights. It is life 🧬 changing.
(Reference: "But the fruit of the Spirit is love, joy, peace, long-suffering, gentleness, goodness, faith, meekness, and self-control. Against such things there is no law." Galatians 5:22-23).

[eyerusalemasrat]

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[roxannebrooksadamson]

I asked my doc For years. Since 2017 to help me understand my sugar addiction. I go nothing. Eat healthy and walk he said. I love that you explain why I’m addicted which tells me how to make changes. Tonight after dinner my husband and I rode bikes. Move! I am listening to this cast again. I am so grateful to know the whys. Thank you for the education. ❤️

[mantoskeeee]

I've just realized that whenever I'm struggling with something I come to Andrew Huberman's podcast and find some guidance. This is gold.

[amyboydgreen]

Every podcast really helpful. Lost 14 pounds since listening and registering. Apple Cider drinks 2X every day for a year with lemon 🍋 reset my sugar taste. Surprising and unexpected. Now I can walk through a bakery store, donut shop not even tempted because everything seems too doggone sickening sweet. Slightly bitter Chocolate still looks good but not overwhelming. Ghirardelli has dark with a bitter chocolate.
My heartfelt gratitude for changing my bad eating habits and some others with your message.

[thivyalaxmiramesh]

Who's here every week?? 😍😍 Hey Fam ❤

[BigLoveForRock]

The morning sunshine is a surreal thing. I used to meditate and sit in the garden every morning as soon as I wake up, and I felt energetic, happy and highly motivated throughout the spring and summer! Then winter kicked in and although I used to go outside lot's for walks, I mainly did it in the evenings. Living in northern Europe, my exposure to sun of course hit dramatically and I was actually suffering quite badly. This podcast has taught me - amongst many other things - to take ligh exposure more seriously towards the darker seasons of the year. Thank you !

[ABCD-sipx]

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[ReigneOrShine]

I immediately searched fro Dr. Robert Lustig and saved a lot of his lectures. I listened to one already titled, SUGAR, - The elephant in the kitchen. He is another genius! Thank you so much Dr. Andrew! You make Mondays a lot better!

[koiulm]

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[sid-]

Pure Happiness when this channel drops another podcast

[kandicemallinger]

Powerful episode. Really helps me make the connection between processed foods and constant hunger and the drive to eat/overeat and how it damages the communication between the body and the brain. I am sure this has a pretty profound effect on individuals who struggle with compulsive eating behaviors. And, understanding the connection between HDL and manufacturing of estrogen -- yep, that was helpful AF! Thank you, Dr. Huberman for the wealth of information you provide that allows me to make transformative adjustments to my lifestyle -- and, I deeply appreciate that you speak to us like we are intelligent human beings. I tell EVERYONE I know about your podcast -- their loss if they don't get on and get the info. Again, amazing information that makes a big difference in my life.

[paulafix]

I am a Operating Room RN. I have worked in post operative pain management in a 23 hour surgery center for 7+ years now. I also have a huge interest in weight management. I watch an appreciate all of your videos! Your knowledge is incredible! I work daily with a very knowledge and very skilled Physician. He is skilled well beyond his peers. I feel you are in that same category. Thanks for sharing your vast knowledge!