Essentials: How to Control Hunger, Eating & Satiety
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27. 2. 2025
39 min
In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.
I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite.
Huberman Lab Essentials episodes are approximately 30 minutes long and focus on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, while our full-length episodes will continue to be released every Monday.
This Huberman Lab Essentials is from the full-length Huberman Lab episode, “How Our Hormones Control Our Hunger, Eating & Satiety.”
Read the full episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David Protein: https://davidprotein.com/huberman
Mateina: https://drinkmateina.com/huberman
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For all Huberman Lab sponsors, visit hubermanlab.com/sponsors.
Timestamps
00:00:00 Huberman Lab Essentials; Hunger & Appetite
00:00:56 Hunger, Hypothalamus, Cortex & Mouth
00:04:46 Sponsor: David Protein
00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing
00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite
00:13:26 Sponsor: AG1
00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals
00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes
00:22:16 Sponsor: Mateina
00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose
00:27:26 Tool: Exercise & Stable Blood Sugar
00:29:38 Metformin, Ketogenic Diet, Blood Glucose
00:31:59 Sponsor: LMNT
00:33:16 Diabetes, Urine & Blood Sugar
00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite
00:38:49 Recap & Key Takeaways
Disclaimer & Disclosures
Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.