The video "How Our Hormones Control Our Hunger, Eating & Satiety" discusses the role of hormones in regulating appetite and satiety, mentioning the gut microbiome and gut-brain axis. The hypothalamus controls hunger and feeding, with the ventromedial hypothalamus playing a key role. Chewing can trigger increased hunger, and consuming foods with sugar can promote increased hunger. Siamese rat experiments highlight the role of hormones in hunger and appetite regulation. Neurons in the brain release specific hormones that regulate feeding and appetite. Exposure to sunlight suppresses hunger by activating melanocyte-stimulating hormone (MSH) neurons. Blue-blockers can inhibit the release of MSH and have potential for treating obesity. Ghrelin is a hormone that increases the desire to eat and creates food anticipatory signals. Meal timing determines hunger, and circadian eating and intermittent fasting can be beneficial. The order in which you eat foods can impact blood glucose levels and glucagon secretion. Movement and exercise affect blood glucose levels, with intense exercise dampening levels. Managing LDL and HDL ratios is important for cholesterol and glucose management. Prescription compounds like Metformin and berberine can reduce blood glucose levels. Various substances like chromium, ginseng, and caffeine can impact hunger and satiety. Acids like vinegar and lemons can affect blood glucose levels. The ketogenic diet regulates blood sugar but affects thyroid hormone levels. Yerba Mate tea suppresses appetite and contains essential electrolytes. Hormones like ghrelin, melanocyte-stimulating hormone, and cholecystokinin play a role in appetite regulation. Personalized advice from a healthcare professional is important.
Introduction
The Huberman Lab Podcast is an introduction to science and science-based tools for everyday life, providing free information to the general public. The podcast is sponsored by InsideTracker, a personalized nutrition platform that offers blood and DNA testing and provides insights and recommendations for health goals. The video "How Our Hormones Control Our Hunger, Eating & Satiety" discusses the role of hormones in regulating appetite and satiety, mentioning the gut microbiome and gut-brain axis. The host introduces Athletic Greens, an all-in-one drink, and Munk Pack keto-friendly snacks as healthy options. The video explores how hormones impact feeding, hunger, and satiety, covering various hormones and their effects, as well as actionable behaviors and potential supplements or devices to manipulate hunger and appetite.
Hunger: Neural & Hormonal Control
The hypothalamus, located in the front of the brain, controls hunger and feeding. The ventromedial hypothalamus is of particular interest, as lesions in this area can lead to excessive eating or loss of appetite. The ventromedial hypothalamus consists of different populations of neurons that either promote or inhibit feeding.
Chewing & Hunger
The insular cortex plays a significant role in controlling our enjoyment, desire, and satiety when it comes to eating. Chewing can be pleasurable and trigger increased hunger. Understanding the involvement of the insular cortex and the ventromedial hypothalamus in hunger and satiety provides insights into our eating behaviors.
- The insular cortex influences our perception of food and plays a role in controlling enjoyment, desire, and satiety.
- Chewing can be pleasurable and lead to a desire to continue eating.
- Consuming foods with sugar can trigger actions in the insular cortex and other parts of the nervous system, promoting increased hunger.
- The ventromedial hypothalamus also plays a role in regulating appetite.
- Individual preferences and cultural background can influence appetite in relation to food consistency.
Siamese Rats Reveal the Importance of Hormones In Hunger
Siamese rat experiments demonstrate the significance of hormones in hunger and appetite regulation. Lesioning the ventromedial hypothalamus in one rat led to obesity, while the other rat lost weight despite consuming the same amount of food. This indicates the presence of hormone signals in the blood that control hunger and appetite. Understanding these signals can aid in determining meal frequency and predicting hunger. Maintaining a healthy body weight is essential for longevity and cognitive functioning.
Key points:
- Siamese rat experiments highlight the role of hormones in hunger and appetite regulation.
- Lesioning the ventromedial hypothalamus resulted in obesity in one rat and weight loss in the other, despite equal food consumption.
- Hormone signals in the blood play a crucial role in regulating hunger and appetite.
- Understanding these signals can assist in timing meal frequency and predicting hunger.
- Maintaining a healthy body weight is vital for longevity and cognitive functioning.
Neurons That Powerfully Control Hunger by Releasing Specific Hormones
Neurons in the arcuate nucleus of the brain release specific molecules that regulate feeding and appetite. These molecules can be controlled through simple behaviors. The PMOC neurons produce Alpha-Melanocyte-stimulating hormone (MSH), which reduces appetite, while AgRP neurons stimulate eating. Understanding these neurons and their molecules can help control appetite. The activity of AgRP neurons increases during starvation, leading to heightened autonomic activity and potential anxiety. Conversely, the release of MSH increases after eating. Experimental evidence shows that eliminating AgRP neurons causes animals and people to stop eating, leading to anorexic behavior.
Anorexia & Extreme Overeating
- Hormones play a significant role in eating behaviors, including anorexia and extreme overeating.
- AgRP neurons stimulate excessive eating, and their connection to the ventromedial hypothalamus is important.
- Melanocyte-stimulating hormone helps regulate hunger.
Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)
Exposure to sunlight or UV light suppresses hunger by activating melanocyte-stimulating hormone (MSH) neurons, which release MSH. MSH then binds to its receptors and regulates appetite. To control hunger, it is important to get enough light throughout the day, preferably sunlight or artificial light that provides photons and ultraviolet light to the eyes consistently. Wearing sunglasses should be avoided, and if sunlight is not available, artificial light can be used as an alternative.
Blue-blockers, Injecting a-MSH: Instant Tan & Priapism
Blue-blockers can inhibit the release of melanocyte-stimulating hormone (MSH) and have potential for treating obesity. Injecting MSH or similar substances can reduce appetite, darken the skin, and increase libido to the point of causing priapism. Regulating MSH levels through sunlight or artificial UV light may help suppress appetite. Further research and consultation with a physician are necessary.
Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control
Ghrelin is a hormone released from the GI tract that increases the desire to eat. It stimulates brain neurons that make you want to eat and creates food anticipatory signals. Ghrelin is released when glucose levels in the blood drop too low. It activates various brain neurons and even peripheral neurons in the mouth that make you salivate and want to eat. These gut-secreted hormones can create a Pavlovian response, stimulating a desire for certain foods at certain times of day.
- Ghrelin is a hormone released from the GI tract that increases the desire to eat.
- It stimulates brain neurons that make you want to eat and creates food anticipatory signals.
- Ghrelin is released when glucose levels in the blood drop too low.
- It activates various brain neurons and even peripheral neurons in the mouth that make you salivate and want to eat.
- These gut-secreted hormones can create a Pavlovian response, stimulating a desire for certain foods at certain times of day.
Meal Timing Determines Hunger, Not the Other Way Around
Meal timing determines hunger, not the other way around.
Key points:
- Ghrelin, a hormone that regulates hunger, is secreted as a food anticipatory signal and matches meal times.
- Regular meal times can cause hunger a few minutes before the meal.
- Ghrelin secretion is influenced by a clock in the liver linked to the hypothalamus in the brain.
- Understanding meal timing is important for optimizing health and well-being, including intermittent fasting and meal plans.
- Disrupting meal timing can activate neurons in the brain, leading to increased hunger.
- This concept, previously studied in animals, is now being applied to humans.
Satchin Panda, Circadian Eating & Intermittent(ish) Fasting
Circadian eating and intermittent fasting are discussed in this video, with Satchin Panda being mentioned as a pioneer in the field. The key points covered include:
- Circadian eating involves consuming food during the daytime and avoiding eating at night.
- Intermittent fasting restricts the feeding window to a few hours each day.
- Transitioning to intermittent fasting can be challenging, but exercise can be done without eating first.
- The hormone ghrelin stimulates the desire to eat when meal timing is changed.
- Hormones, particularly ghrelin, play a role in controlling hunger, eating, and satiety.
- Ghrelin stimulates AgRP neurons, increasing the desire to eat.
- The implications of this information are explored.
How To Rationally Adjust Meal Schedules: The 45min Per Day Rule
The most profound aspect of the text is how to rationally adjust meal schedules using the 45-minute per day rule.
- Shifting meal times by about 45 minutes per day allows neural circuits to adapt to the change.
- Advantages of this adjustment include not having to constantly think about or buy food, as well as increased social flexibility.
- The process involves gradually pushing the first meal of the day later or earlier over a period of several days.
- Alternatively, some individuals may choose to skip one meal per day based on their external schedule.
- This approach may not be suitable for individuals with hypoglycemia, as they need to maintain stable blood sugar levels.
- Regularity of eating leads to regular ghrelin secretion and hunger intervals, which can be optimized based on individual preferences and schedules.
- This approach is supported by research on hormone and neural systems.
CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”
CCK (Cholecystokinin) is a hormone in the gut that reduces hunger levels.
Key points:
- CCK was initially considered as a potential diet drug, but it did not have significant anti-obesity effects in humans.
- CCK has unpleasant side effects when used as a drug.
- Normal levels of CCK released by the gut can effectively suppress appetite.
- CCK is released from the GI tract and its release is governed by two factors.
Eating For Amino Acids, Fatty Acids & Sugar
The release of the hormone CCK is stimulated by fatty acids, amino acids, and sugar, but while CCK inhibits appetite, eating a lot of sugar actually increases hunger. Omega-3 fatty acids and CLA stimulate the release of CCK, which helps regulate appetite and prevent overeating. Essential amino acids play a crucial role in signaling satiety and preventing overconsumption.
L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings
L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings
- Glutamine stimulates the release of CCK, a hormone that reduces feeding
- Glutamine can be consumed through supplements or certain foods
- Achieving the correct ratio of omega-3 to omega-6 fatty acids is important for regulating feeding
- Glutamine supplementation may be beneficial, but consult with a doctor, especially for individuals with cancer
- L-Glutamine reduces sugar cravings in individuals with sugar addiction
- Taking a teaspoon or a couple of teaspoons of glutamine throughout the day can help reduce cravings
- Glutamine can slightly increase blood sugar levels
- A balanced diet with omega-3s, CLAs, and sufficient glutamine is important for healthy appetite and satiety
- Glutamine supplementation may increase blood glucose levels, which may be a concern for diabetics
- The gut plays a crucial role in assessing levels of essential nutrients and signaling reduced interest in further eating
Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing
Highly processed foods contain emulsifiers, which can impact the hormone CCK that regulates appetite. Emulsifiers found in these foods strip away the mucosal lining of the gut and hinder the deployment of signals like CCK that shut down hunger. They can also impair the accurate measurement of nutrients in non-processed foods. Avoiding highly processed foods is crucial to prevent these negative effects on gut mucosa and nutrient sensing. Consuming these foods can disrupt the gut-brain axis and hormone signaling, leading to increased cravings, overeating, and a lack of awareness of satiety. It is important for individuals to be aware of these effects and make informed decisions about their food choices.
“A Calorie Is NOT A Calorie” After All
A Calorie Is NOT A Calorie After All
- A study at Stanford University found that different diets, including vegan, vegetarian, and omnivore, were equally effective for weight loss as long as participants stuck to them.
- Highly processed foods negatively impact weight gain and gut health by disrupting satiety signals.
- Food quality, not just quantity, is important in maintaining a healthy weight.
- Highly processed foods, containing sugars, contribute to the rise of diabetes and other health issues globally.
- Non-processed foods are not only healthier but also more cost-effective for individuals and society.
Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia
Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypoglycemia
Insulin is a hormone that regulates hunger and satiety by controlling glucose levels in the body. It helps shuttle glucose to tissues and maintain glucose levels.
Key points:
- Glucose is broken down from food and insulin helps maintain glucose levels.
- The healthy range for glucose is 70 to 100 nanograms per deciliter.
- High glucose levels can damage neurons and lead to complications.
- Type I diabetes is characterized by a lack of insulin production, while type II diabetes involves insulin insensitivity.
- Both types of diabetes can be managed through weight management, prescription drugs, and supplements.
- Individuals without diabetes should maintain euglycemic glucose levels through behavioral changes, diet, supplements, or prescription drugs.
The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon
The order in which you eat foods can significantly impact your blood glucose levels and glucagon secretion. Here are the key points to understand:
- Carbohydrates cause a quick rise in blood glucose levels, while fats have a lesser effect and proteins can be used for fuel or protein synthesis.
- Glucagon is released when you're hungry and pulls energy from the liver, muscles, and body fat.
- The insulin system manages glucose levels, while the glucagon system provides immediate fuel.
- Eating carbohydrates and fats early in a meal leads to a steep increase in blood glucose levels, promoting the desire to consume more glucose.
- Starting with fibrous foods can blunt the release of glucose and prevent a sharp spike in blood glucose levels.
- Managing blood sugar levels and understanding psychological factors can reduce food-related anxiety and the sensation of quickly increasing blood sugar.
- Eating fibrous foods first, followed by protein and then carbohydrates, can result in a more steady rise in glucose and earlier satiety.
- Alcohol consumption can also cause a sharp increase in blood glucose, so it's important to pay attention to the order in which you eat your foods.
- Physical activity can also affect blood glucose and glucagon levels.
In summary, managing the order in which you eat foods can help maintain a balance between breaking things down and building things up, regulate hunger and satiety, and prevent excessive increases in blood glucose levels.
Movement, Exercise & GLUT-4
Movement and exercise have a profound effect on blood glucose levels, with intense exercise or even just walking or jogging before eating dampening blood glucose levels. This is due to the release of GLUT4, which helps shuttle glucose to muscle and glycogen stores instead of body fat stores. Incorporating movement, such as a 30-minute walk after a meal, can be beneficial for those struggling with blood sugar regulation. The order of food consumption and macronutrient combination also impact blood glucose levels. Higher intensity movement leads to a greater increase in GLUT4 and a greater blunting of blood glucose levels. A calm easy walk can significantly improve blood sugar regulation, especially in the context of processed foods.
Why Sugar Stimulates Your Appetite
- Hidden sugars in processed foods can stimulate appetite by increasing the rate of glucose increase in the bloodstream
- This creates a positive feedback loop where the food you eat actually increases your appetite as you consume it
- Manufacturers use hidden sugars to amplify the amount of glucose and promote more feeding, tricking consumers into eating more.
Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity
- Zone two cardio exercise can positively impact blood sugar regulation and insulin sensitivity.
- This type of exercise should last 30 to 60 minutes, three to four times a week.
- It can help stabilize blood sugar levels and prevent symptoms of hyperglycemia.
- Improved blood glucose management allows individuals to enjoy high-sugar foods without negative effects.
- Stable blood sugar has benefits beyond weight management.
High-Intensity Exercise, Glycogen & Metabolism
High-intensity exercise and glycogen metabolism:
- High-intensity exercise stimulates the repackaging of glycogen and promotes glucose uptake in muscle tissue.
- These workouts increase enzymes and metabolic pathways that store glucose as fuel for future high-intensity activity.
- High-intensity interval training and resistance training increase basal metabolic rate and have a post-exercise metabolic effect.
- Combining high-intensity exercise with zone two cardio is beneficial for overall health.
- Regular high-intensity exercise helps manage blood glucose levels and prevents excess glucose from being stored as body fat.
Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals
The most profound aspect of the text is the importance of managing LDL and HDL ratios in relation to cholesterol and glucose management.
Key points:
- LDL should be kept low, while HDL should be at healthy levels.
- HDL plays a crucial role in transporting fats to the liver, ovaries, testes, and adrenals for hormone production.
- High LDL levels can lead to health issues like fatty liver disease.
- Elevated glucose levels and excessive sugar consumption can negatively impact LDL and HDL ratios.
- Proper ratios of HDL and LDL are essential for hormone production and proper adrenal and liver function.
- Hormones control hunger, eating, and satiety.
Prescription Compounds That Reduce Blood Glucose: Metformin
Metformin is a prescription drug commonly used to treat diabetes. It effectively lowers blood glucose levels by affecting mitochondrial action in the liver through the AMPK pathway and increasing insulin sensitivity. However, caution should be exercised when using Metformin as it can potentially cause hypoglycemia.
Key points:
- Metformin is a prescription drug used to treat diabetes
- It lowers blood glucose levels by affecting mitochondrial action in the liver through the AMPK pathway and increasing insulin sensitivity
- Caution should be exercised when using Metformin as it can potentially cause hypoglycemia
- There is a non-prescription drug similar to Metformin that is widely used
Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores
Berberine is a compound found in plants and tree bark that mimics the actions of Metformin and activates the AMPK pathway, effectively lowering blood glucose levels. It can also adjust cholesterol levels and treat canker sores. However, caution should be exercised when using berberine, as it can cause side effects and may not be suitable for everyone. Key points include:
- Berberine regulates blood sugar levels and cholesterol.
- It can lower total cholesterol and potentially decrease LDL while increasing HDL.
- Berberine can be used to treat canker sores when applied directly.
- Dosages and dose requirements can vary, so it is important to start with the lowest possible dosage and consult a doctor.
- Berberine may not be suitable for individuals with hypoglycemia or hyperglycemia.
- Other supplements that impact blood glucose levels are also mentioned.
Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc
The effects of various substances on blood glucose levels, hunger, eating, and satiety are discussed in this video. Key points include:
- L-Carnitine, Panax ginseng, and magnesium have a modest reduction in blood glucose.
- Caffeine actually increases blood glucose slightly.
- Artificial sweeteners like sucralose and aspartame have negative effects on the gut microbiome.
- Stevia seems to lower blood glucose slightly, but its impact on the gut microbiome is still unclear.
- Chromium, L-carnitine, ginseng, caffeine, magnesium, stevia, vitamin B3, and zinc can all have an impact on hunger, eating, and satiety.
- Logical thinking is important when considering the effects of these substances.
Acids: Vinegar, Lemons & Limes & False Alkalinity
Acids: Vinegar, Lemons & Limes & False Alkalinity
- Acids like vinegar, lemons, and limes can increase blood glucose levels and stimulate appetite.
- Ingesting acidic foods can lower blood glucose and slow down food absorption.
- Trying to make the body more alkaline is not supported by evidence and is a marketing ploy.
- Capsaicin and hot chili peppers can lower blood glucose levels.
- Berberine and Metformin are the most powerful substances for lowering blood glucose.
- The ketogenic diet is not discussed in detail.
Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones
The ketogenic diet has a significant impact on blood glucose levels, regulating blood sugar by avoiding foods that cause spikes in insulin and glucose. However, it also affects thyroid hormone levels, making carbohydrate processing more difficult after prolonged ketosis. It is important to choose a nutrition plan that aligns with individual goals.
Key points:
- Ketogenic diet regulates blood sugar by avoiding insulin and glucose spikes
- Prolonged ketosis affects thyroid hormone levels and carbohydrate processing
- Choose a nutrition plan based on personal goals
Diabetes, Filtering Blood, Sweet Urine
Diabetes, a condition characterized by high blood glucose levels, has been known since ancient times. Physicians in the past used to diagnose diabetes by observing ants' preference for and consumption of certain patients' urine. This practice led to the understanding that there was a correlation between urine and blood, and that measuring blood sugar from urine was possible. In fact, physicians at Oxford University in 1674 would taste urine samples to determine the sweetness and identify high levels of blood glucose. However, advancements in medical technology have now allowed for more accurate and efficient methods of measuring blood and urine.
The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes
Yerba Mate, a caffeinated tea, increases GLP-1 and leptin levels, suppressing appetite. It contains essential electrolytes for brain function. Caffeine and diuretics can deplete electrolytes, causing lightheadedness and brain fog.
- Yerba Mate stimulates the release of GLP-1, regulating blood sugar levels and controlling appetite.
- Yerba Mate contains electrolytes such as sodium, potassium, and magnesium.
- Drinking Yerba Mate with meals is popular in South America.
- Brewing Yerba Mate with warm water reduces bitterness.
- Yerba Mate helps manage leptin, glucose, and glucagon levels in a healthy way.
Summary & Notes About Thyroid, Estrogen, Testosterone
Hormones play a crucial role in regulating feeding, hunger, and satiety. While thyroid hormone is not covered in this video, testosterone and estrogen can affect blood glucose levels differently. Key points include the impact of hormones like ghrelin, melanocyte simulating hormone, and cholecystokinin on appetite regulation. Additionally, amino acids and specific fatty acids are important in this process. The video offers actionable tools such as behavioral changes and supplements, but emphasizes the need for personalized advice from a healthcare professional.