How Hormones Control 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 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 AG1
(Athletic Greens): https://athleticgreens.com/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 &
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