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

Summary

• The Huberman Lab podcast is a source of zero-cost science and science-related information for the general public
• InsideTracker is a personalized nutrition platform that analyzes blood and DNA to help users understand their bodies and reach their health goals
• InsideTracker has a dashboard that explains test results and provides recommendations for improving health
• Athletic Greens is an all-in-one vitamin, mineral, and probiotic drink that supports gut health and endocrine function
• Athletic Greens offers a special deal for a year's supply of vitamin D3 and K2 with purchase
• The topic of today's podcast is how hormones control hunger, eating, and satiety
• Hormones involved in hunger and satiety include ghrelin, peptide YY, cholecystokinin, insulin, and leptin
• Ghrelin is produced in the stomach and increases hunger
• Peptide YY is produced in the small intestine and increases satiety
• Cholecystokinin is produced in the small intestine and increases satiety
• Insulin is produced in the pancreas and regulates blood sugar levels
• Leptin is produced in fat cells and decreases hunger
• Hormone imbalances can lead to weight gain and other health issues
• Lifestyle factors such as sleep, stress, and exercise can affect hormone levels
• Maintaining a healthy weight and eating a varied diet can help regulate hormone levels.
• The hypothalamus controls various bodily functions including sexual behavior, body temperature, sleep and wakefulness, and rage
• The ventromedial hypothalamus is particularly relevant for hunger and feeding, but can have paradoxical effects such as causing hyperphagia or anorexia
• The insular cortex processes interoception and has control over whether or not someone enjoys or wants to continue eating based on the sensation of chewing and the consistency of food
• The insular cortex also has a specific action in response to sugar that promotes the desire to eat more
• Ghrelin is a hormone produced in the stomach that promotes hunger and can cause weight gain
• Leptin is a hormone produced in fat cells that promotes satiety and can cause weight loss
• Both ghrelin and leptin interact with the hypothalamus to regulate hunger and feeding
• The nucleus accumbens is involved in reward and pleasure, and is activated by pleasurable experiences including eating palatable food
• The prefrontal cortex is involved in decision-making and impulse control, and can influence the desire to eat based on long-term goals or the societal or cultural context of eating
• POMC neurons produce Alpha-Melanocyte-stimulating hormone (MSH), which reduces appetite
• AgRP neurons stimulate eating and increase activity when an individual is starved or approaching food
• MSH is released from the medial pituitary gland and is activated by ultraviolet light to the eyes, which can suppress hunger
• Light dopamine is a neurotransmitter that plays a role in the regulation of appetite and is affected by light exposure
• Melanin is a pigment that is involved in the response to light and is produced by melanocytes in the skin and hair
• The hypothalamus and pituitary gland are involved in the regulation of hormones and other bodily functions, including appetite and the stress response.
• MSH is a hormone that helps to control appetite by inhibiting hunger
• Ghrelin is a hormone that increases desire to eat and is released when glucose levels in the blood drop too low
• Meal timing determines hunger, rather than hunger determining meal timing
• Glucose levels and insulin management are important for regulating hunger
• The hormone leptin helps to regulate energy balance by inhibiting hunger and stimulating energy expenditure
• Fasting can help to regulate hunger and other hormones involved in hunger and metabolism
• Exercise can also help to regulate hunger and other hormones involved in hunger and metabolism.
• Ghrelin secretion, a hormone related to hunger, can be shifted by about 45 minutes per day through a process called neuroplasticity
• Shifting meal times by 45 minutes per day or taking one meal per day off can help to regulate ghrelin secretion and increase flexibility in eating schedules
• Belief and motivation can also have an effect on neural circuits and eating patterns
• It is important for people with hypoglycemia to maintain stable blood sugar levels, but for others with normal blood glucose levels, experimenting with meal timing and frequency can be beneficial
• Meal timing and frequency can affect circadian rhythms, hormone levels, and overall health
• It is important to listen to the body's hunger and fullness cues and to maintain balance in eating habits.
• Highly processed foods contain added sugars and salt, which contribute to negative health outcomes
• Emulsifiers in processed foods can strip away the mucosal lining of the gut and disrupt signaling pathways that trigger feelings of fullness and satiety
• The gut has neurons that sense sugar and send signals to the brain that trigger the release of dopamine, leading to cravings for more sugary foods
• Eating whole foods has many benefits, while consuming highly processed foods has negative impacts on gut health and the gut-brain axis
• It is possible to repair damage caused by consuming highly processed foods by avoiding them for a period of time.