How Our Hormones Control Our Hunger, Eating & Satiety | Huberman Lab Podcast #16

Ghrelin

Ghrelin, often referred to as the hunger hormone, plays a crucial role in stimulating appetite by activating specific brain areas. Andrew Huberman explains that ghrelin is released from the gastrointestinal tract when glucose levels drop, prompting food anticipatory signals and making us crave certain foods at particular times 1. This hormone acts like a clock, aligning hunger with regular meal times, and can override low glucose levels due to its connection with the liver and brain's hypothalamus 2.

Ghrelin is secreted as a kind of food anticipatory signal to get you motivated to go eat at regular times.

--- Andrew Huberman

Huberman also highlights the influence of circadian rhythms on ghrelin, noting that changes in meal timing can affect hunger levels, making it a mental challenge to adjust eating habits 3.

   

CCK

Cholecystokinin (CCK) is a hormone that significantly reduces hunger by signaling satiety. Andrew Huberman describes how CCK, released from the gastrointestinal tract, is triggered by the presence of fatty acids, amino acids, and sugars, although sugar's role is complex 4. This hormone helps regulate appetite by reducing the activity of neurons that promote feeding, thus preventing overeating 5.

CCK, when released at normal levels by your gut, has a powerful effect in suppressing appetite for a period of time.

--- Andrew Huberman

Glutamine, an essential amino acid, can potently trigger CCK release, offering a natural way to manage appetite and reduce sugar cravings 6.

   

Insulin & Glucose

Insulin plays a vital role in regulating blood glucose levels, crucial for preventing damage to neurons and maintaining overall health. Andrew Huberman explains that insulin helps shuttle glucose to tissues, keeping blood sugar within a healthy range, and highlights the dangers of both hyperglycemia and hypoglycemia 7. Movement, particularly before meals, can significantly modulate blood glucose levels by enhancing glucose uptake into muscles and away from fat stores 8.

If you, for instance, take a 30 minutes walk after a meal, your blood glucose will be blunted in ways that are beneficial.

--- Andrew Huberman

Huberman also discusses the interplay between insulin and glucagon, emphasizing the importance of maintaining a balance to manage energy stores effectively 9.