Essentials: How to Control Hunger, Eating & Satiety

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.

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For all Huberman Lab sponsors, visit hubermanlab.com/sponsors.

Timestamps

00:00:00Huberman Lab Essentials; Hunger & Appetite

00:00:56Hunger, Hypothalamus, Cortex & Mouth

00:04:46Sponsor: David Protein

00:06:02Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing

00:10:13Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite

00:13:26Sponsor: AG1

00:14:30Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals

00:19:10Insulin, Glucose, Type 1 & 2 Diabetes

00:22:16Sponsor: Mateina

00:23:41Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose

00:27:26Tool: Exercise & Stable Blood Sugar

00:29:38Metformin, Ketogenic Diet, Blood Glucose

00:31:59Sponsor: LMNT

00:33:16Diabetes, Urine & Blood Sugar

00:35:40Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite

00:38:49Recap & Key Takeaways

Disclaimer & Disclosures