How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Podcast #17

Summary

• Thyroid and growth hormone play a role in metabolism
• Four Sigmatic and Blinkist are sponsors of the podcast
• Four Sigmatic makes mushroom coffee which has a slight anxiolytic effect and can lower symptoms of depression
• Blinkist condenses nonfiction books into 15 minute summaries
• Offers for Four Sigmatic and Blinkist available for listeners of the podcast
• Thyroid hormone helps regulate metabolism and body temperature
• Growth hormone helps regulate metabolism, body composition, and muscle mass
• Thyroid hormone can be affected by stress, diet, and sleep
• Growth hormone production decreases with age
• Exercise, sleep, and diet can help increase growth hormone production
• Growth hormone supplements are not recommended due to potential negative side effects
• Thyroid hormone levels can be tested through a blood test
• Consult with a healthcare professional for proper diagnosis and treatment of thyroid hormone imbalances
• The shape of a food is not relevant to its functional role in the body
• Stevia is a plant that contains a sweet compound called stevioside, which can be extracted and used as a sweetener
• Stevia has a negligible effect on blood sugar and can be a useful alternative sweetener for people with diabetes or metabolic issues
• There are no known negative side effects from consuming stevia in moderate amounts
• The thyroid gland is a butterfly-shaped organ in the neck that produces hormones that regulate metabolism and energy levels
• Hypothyroidism is a condition where the thyroid gland does not produce enough hormones, causing symptoms such as fatigue and weight gain
• Hyperthyroidism is a condition where the thyroid gland produces too many hormones, causing symptoms such as weight loss and rapid heartbeat
• Growth hormone is a hormone produced by the pituitary gland that helps regulate growth and metabolism in the body
• Growth hormone deficiency can cause poor growth in children and reduced muscle mass and bone density in adults
• Excess growth hormone can cause acromegaly, a condition characterized by abnormal growth of the hands, feet, and facial features
• There are tools and treatments available to manage thyroid and growth hormone imbalances.
• Thyroid hormone and growth hormone are important for maintaining a healthy metabolism, which includes having a high metabolism, lean tissue, and less fat
• Thyroid hormone and growth hormone are important for brain function and cognitive function throughout the lifespan, including offsetting dementia
• Releasing hormones are produced by neurons in the hypothalamus in the brain, which then stimulate the pituitary gland to release other hormones into the bloodstream
• The pituitary gland releases hormones that stimulate other organs and tissues, such as thyroid-stimulating hormone and luteinizing hormone
• Thyroid hormone regulates the body's metabolism and energy production, and growth hormone helps to regulate body composition and metabolism
• Disruptions in the production and regulation of thyroid hormone and growth hormone can lead to various health problems
• Selenium is important for maintaining healthy thyroid function
• Recommended daily intake of selenium ranges from 55-200 micrograms, depending on age and location
• Brazil nuts are a good source of selenium
• Selenium may reduce the risk of preeclampsia during pregnancy, reduce the risk of prostate cancer, and reduce acne
• Children have lower recommended daily intake of selenium (30-40 micrograms for those under 14 years old)
• Overconsumption of selenium may have negative consequences
• Processed foods may not contain sufficient amounts of selenium
• The ketogenic diet can impact thyroid hormone production, with low carbohydrate intake potentially reducing T3 and T4 levels
• It may be beneficial to gradually introduce carbohydrates back into the diet after being on a ketogenic diet for a long period of time
• The production and function of growth hormone is similar to that of thyroid hormone, with growth hormone-releasing hormone telling the pituitary gland to release growth hormone and growth hormone acting on various tissues to increase metabolism and repair and growth
• Growth hormone production tends to decrease with age, and certain behaviors such as sleep, exercise, and diet can impact its production
• Insulin-like growth factor 1 (IGF-1) is produced in response to growth hormone and plays a role in muscle, bone, and organ growth
• HGH supplements and growth hormone therapy are available but may have risks and are not always effective
• Growth hormone is released during slow-wave sleep and is necessary for tissue repair
• Eating within 2 hours of sleep can suppress growth hormone release
• Delta wave activity in the brain during slow-wave sleep triggers the release of growth hormone
• Exercise, especially high intensity interval training (HIIT), can increase growth hormone release
• Certain amino acids, such as arginine and lysine, can increase growth hormone release
• Certain supplements, such as GABA and melatonin, can help increase growth hormone release during sleep
• It is important to consult a doctor before making any changes to treatments or adding any supplements.
• Meditation can change a person's state and trait over time
• Certain types of meditation can mimic slow-wave sleep, which may increase growth hormone release
• Binaural beats may not be effective at inducing delta waves (slow-wave sleep)
• Exercise can increase growth hormone release, with intensity and duration being key factors
• High intensity interval training (HIIT) and sprint interval training (SIT) have been shown to increase growth hormone release
• The intensity of exercise should be at least 70% of maximal heart rate or maximal oxygen uptake
• Exercise should be at least 20 minutes in duration to increase growth hormone release
• Warm-ups before exercise can increase growth hormone release
• Saunas and hot baths can increase growth hormone release
• Fasting and caloric restriction can increase growth hormone release
• Sleep deprivation and certain types of sleep disturbances can decrease growth hormone release
• Warm up well and increase body temperature to maximize growth hormone release
• Exercise for 60-75 minutes to trigger growth hormone release
• Cooling off after exercise can increase growth hormone release the following night
• Growth hormone and IGF-1 release during exercise may vary depending on the sex of the individual, with women experiencing greater increases in the first 30 minutes and men experiencing greater increases after 60 minutes
• Cortisol, testosterone, and estrogen may impact the release of growth hormone and IGF-1 during exercise
• Growth hormone and IGF-1 have positive effects on memory and cognition
• Exercise can trigger the release of growth hormone and IGF-1
• Arginine is a supplement that can increase growth hormone levels, but it has the side effect of dilating blood vessels, which can be dangerous for people with heart conditions
• The effects of arginine on growth hormone levels can be canceled out by exercise, and it does not have a synergistic effect with exercise
• L-citrulline may be a better way to increase arginine levels and growth hormone than arginine itself, but it can lower blood pressure
• Ornithine can also increase growth hormone, but it is not used as much as it was in the 1990s
• GABA can increase growth hormone levels, but it may have side effects such as drowsiness
• Research on the effects of GABA on growth hormone is limited and contradictory
• Exercising, optimizing sleep, and not eating close to bedtime can offset age-related decline in growth hormone
• Heat and cold can trigger large increases in growth hormone
• Sauna use, warm showers, and exercise can increase growth hormone
• There is a link between growth hormone and testosterone
• Growth hormone can be increased through diet and supplements
• Sauna use can increase growth hormone levels significantly and decrease cortisol levels, with no effect on testosterone, DHEA, or prolactin
• Prescription growth hormone and emerging peptide therapeutics, secretagogues, etc. are available, but must be obtained through a physician
• Use caution when considering prescription hormones and do thorough research
• There are natural ways to increase growth hormone levels, including diet, supplements, behavioral tools, and sauna use
• Peptides are being used in the movie industry to improve recovery time and healing rates
• Some peptides, such as ipamorelin and tesamorelin, have clinical uses while others have been developed for use in the "longevity field" or "self-augmentation field"
• Thyroid hormone and growth hormone regulate metabolism and nutrient intake and can affect muscle and cartilage repair
• Ways to increase growth hormone and thyroid hormone include getting early phase sleep, possibly supplementing with arginine, exercising properly, using sauna or deliberate hyperthermia, and understanding the interplay between the brain and hormones
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• Thank you for listening.