Essentials: How to Control Hunger, Eating & Satiety

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.8 • 26.2K Ratings

🗓️ 27 February 2025

⏱️ 40 minutes

🔗️ Recording | iTunes | RSS

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Summary

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 LMNT: https://drinklmnt.com/huberman 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

Transcript

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0:00.0	Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.
0:11.4	I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
0:17.8	This podcast is separate from my teaching and research roles at Stanford.
0:21.5	It is, however, part of my desire and effort to bring zero cost to consumer information about
0:25.9	science and science related tools to the general public. Today, we're going to talk about how
0:30.6	hormones impact feeding and hunger as well as satiety, the feeling that you don't want to eat
0:36.5	or that you've eaten enough. Now, it's important to feeling that you don't want to eat or that you've eaten enough.
0:38.7	Now it's important to understand that hormones don't work alone
0:41.7	in this context.
0:42.7	Today I'm going to describe some hormones
0:44.5	that have powerful effects on whether or not
0:46.7	you want to eat more or less or stop eating altogether.
0:50.7	But they don't do that on their own.
0:52.8	They do that in cooperation with the nervous system.
0:55.5	The first thing that you need to know about the nervous system side,
0:58.7	the neural control over feeding and hunger,
1:01.1	is that there's an area of your brain called the hypothalamus.
1:04.1	Now the hypothalamus contains lots of different kinds of neurons
1:07.3	doing lots of different kinds of things.
1:09.0	There's a particular area of the hypothalamus
1:11.5	called the ventramedial hypothalamus.
1:14.3	And it's one that researchers have been interested
	...

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