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How Hormones Control Hunger, Eating & Satiety

Huberman Lab

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.

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".
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Supplements from Thorne
https://www.thorne.com/u/huberman
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

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".
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Supplements from Thorne
https://www.thorne.com/u/huberman
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
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