Tuesday, June 22, 2021
Cold Thermogenesis

How Our Hormones Control Our Hunger, Eating & Satiety | Huberman Lab #16



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”.

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Links:
Dr. Lustig’s Lecture – https://www.youtube.com/watch?v=nxyxcTZccsE
Paper In Cell Metabolism On Processed Food Effects – https://doi.org/10.1016/j.cmet.2019.05.008

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.

[Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

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39 thoughts on “How Our Hormones Control Our Hunger, Eating & Satiety | Huberman Lab #16
  1. I'm from the south Brazil (Rio Grande do Sul in the boarder of Argentina and Uruguay) and mate here is BIG deal, people love it but they drink quite hot and from the thing we call CUNHA 🙂

  2. Very interesting and thought provoking. My struggles with satiety started in my 40s when a meal all of a sudden was no longer enough. I needed to gulp up quite a lot of snacks after finishing a meal to actually feel full. Using oat granola made with coconut oil as an after meal snack helped somewhat but what amazed me was the effect of psyllium husk. I now take it before I go to bed and it makes me feel quite full. The simple thought that I’ll take it a couple of hours after dinner and be sure to feel full is enough to keep my hunger at bay. I don’t think I recognised any mechanisms through which psyllium may be working in your talk and wondered if you have any ideas how it may be working?

  3. I love all the info you bring…But I do need to point out that stevia is not an artificial sweetener. It is used as a sugar substitute, but it is a plant that I've grown in my garden. When you chew a leaf, it tastes sweet. I can't speak to its effects on the gut microbiome, but it is not artificial.

  4. Loved this episode, throughly informative as always. I am glad you covered berberine. I’ve taken it for years and it has drastically lowered my A1c’s. The headaches do subside after constantly taking it and adjusting the amounts based on your daily carbohydrates intake. If I am eating low carb I can only take one to keep from going hypoglycemic, if I am eating high carb I need 3 a day, one with each meal. While eating keto I cannot take it or I get too low of blood sugar. Also, I usually have to take it with a carbohydrate like a few apple slices or a granola bar to level out the blood sugar drop. Also important to note that it stays in the body for about 24 hours. Thanks for your work, research and these podcasts. I am curious what research you are aware of for myo-inositol and it’s relation to blood sugar and hormone regulation?

  5. Not a scientific question but relevant to Huberman Lab the Number one member. From where did Costello took his name? Abbott and Costello? Elvis Costello? Or something else? Usually , behind pets name is an interesting story why someone choose that name from all possible manes choices. Just curious

  6. I have been an on again off again intermittent faster for like, 8 or so years. It was so refreshing to hear that it's so well backed up. In addition, it's finally sunny here in Oregon so I've been getting lots more light throughout the day. I'm finding this episode to have been one of the most helpful to get my diet in order out of everything I've tried. Time will tell, but I just wanted to say thank you — I'm not spilling willpower all over the place by thinking about my hunger. It's just eating after I walk and making sure to get the sunlight when I do walk… it's so simple, but it really has been working.

  7. I soooo can relate with your friend in chocolate addiction… now I understand partially why it somehow works to eat green leafy greens ( mostly lettuce or spinach) wrap with banana 🍌 and eat it when i have chocolate cravings. But.. what role over ripe banana has and how it works 🤔 ? Tried other fruits. No same thing

  8. ​ @Andrew Huberman Most contact lenses block UV light. Does this mean that people who wear contacts aren't getting the UV light exposure to the eye that's needed to create MSH? Would people who wear contact lenses have other effects on hunger and satiety?
    Love the podcast! I'm an avid listener. Thanks!!

  9. This is such great information and something that I have really been interested in learning more about. Thank you for going into such depth! I'm officially hooked and am looking forward to listening your other podcast videos.

  10. i'd love to see you discuss the harmful effects that microplastics, phthalates, and phytoestrogens are having on our hormones and our health. in my opinion this is the biggest crisis facing the world right now and almost no one is aware. thanks for the great work

  11. I would love to hear about the difference between LDL and VLDL, especially in the fasted state. In the meantime. I'd like to invite you to look at @shelbystarnes100 on Instagram. He has a very impressive track record of coaching world-class female competitors. Big fan of yours, he posted your podcast a handful of times. Amazing work Dr. Huberman!

  12. As an argentinian who really loves your podcast you don't know how cool it is to see you talking about mate! It's such a cultural thing for us as well. Thanks a lot for another great episode Andrew 🙌

  13. So, consuming processed foods increase your appetite after you end the controlled 14 day diet? But while you are on the controlled 14 day processed vs non-processed diet the results are the same? So calories ( non-processed vs processed ) are the same if the consumption is controlled?

  14. Hi Andrew,

    You mention supplements in your podcasts from time to time and they fascinated me when I first saw them but I encountered some worrying reports from users.

    Looking at all studies done on these supplements, sample sizes are small. If you look at Ashwagandha for example, there are a number of people reporting anhedonia when they take it and it doesn't clear up after they stop, the studies show no mention of this but the sample sizes could be too small.

    Likewise, some people experience worrying reactions from Mucuna too.

    The possible benefits of some of these things interests me, and truly I'd love to find something that could help in the areas I want but I wondered if you can shed any light onto this.

    Your podcasts have been so insightful and using that information to really live a better life seems truly possible, but that part about supplements has me uncertain and confused.

    Many Thanks,
    Bentley

  15. Hello I was wondering if I could ask u a question since u are a neurologist I live with an AVM abnormality and I was wondering if you had any advice on how to remain balance and stable for someone suffering with these conditions

  16. I didnt finish watching yet so maybe you'll address this later.
    You talked about UV light in the eyes however I worry about protein cross-linking in the eyes if you get UV exposure to them. Maybe I'm just overly cautious and it's not even much of an issue with natural sunlight.

  17. Ignore my name made this when I was young .
    I just wanted to say thank you, I stumbled upon your teachings by mere coincidence when I was researching neurogenesis…. adding your teachings to my life has changed my life in such a deep and inspiring way . I’m slowly catching up on episodes.
    What types of career paths are available for people interested in pursuing neuroscience outside of the medical field and professors such as yourself…. I’m just a nobody with a deep interest.

  18. I love how you explain science in common language, this is valuable information that I need to repeat it so I can grasp all of it. In regards of the Yerba mate it is very popular in the southern part of South America, I would like to ask if you know the Guayusa plant and its benefits, I am from Ecuador and Guayusa grows in the Amazon region. It is brewed as tea every morning by the natives in that region including shamans. Thank you 😊

  19. Hi Andrew, love your work. Today's episode is no different! The effect of (day)light on hunger left me amazed!
    Am eager to hear your thoughts on WFPB physicians' opinions (such a Michael Klaper, Michael Greger, Neal Barnard, Pamela Popper and many more) who ademently advise against keto/paleo (diet of death).
    Also, as much as I enjoy to learn of all the scientific background of your material, will you be shortlisting your favorite and most effective life improvements? I can hardly digest all of it. Keep going!!!

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