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Published Apr 26, 2021

How to Control Your Metabolism by Thyroid & Growth Hormone | Huberman Lab Podcast #17

Andrew Huberman delves into the complex roles of thyroid and growth hormones in metabolism, revealing how dietary choices, exercise, and supplements like melatonin can optimize health. He offers practical insights into enhancing hormone balance through tailored nutrition and lifestyle strategies.
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  • Exercise Protocols

    Exercise plays a crucial role in regulating growth hormone levels, both during waking hours and sleep. explains that specific exercise protocols, such as weight training or endurance activities, must be performed for 60 to 75 minutes to maximize growth hormone release 1. He emphasizes the importance of warming up to increase body temperature, which aids in hormone release 1.

    Warm up well, get body temperature up, exercise 60 to 75 minutes. Don't go to absolute failure if your interest is in growth hormone release both during the exercise and later that night.

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    Additionally, maintaining optimal blood glucose levels by avoiding high sugar intake before and during exercise is crucial for maximizing hormone release 2.

       

    Heat Exposure

    Heat exposure, such as using a sauna, can significantly boost growth hormone levels. highlights a study showing that a sauna session followed by a cooling period can lead to a five-fold increase in growth hormone, with repeated sessions amplifying this effect up to 16-fold 3. He warns of the dangers of prolonged heat exposure and advises caution.

    20 minutes Sauna, followed by 30 minutes of cooling, followed by 20 minutes Sauna again led to a five fold increase in growth hormone.

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    This method leverages the body's response to heat, which stimulates neurons in the hypothalamus to release growth hormone 4.

       

    Melatonin Use

    Melatonin supplementation at low doses can enhance growth hormone release by promoting delta wave sleep. notes that while typical melatonin supplements are often too high, microgram doses can aid in achieving the slow wave sleep necessary for hormone release 5.

    Microgram, maybe 500 micrograms of melatonin, so half a milligram can be beneficial in shifting the pattern of early night sleep toward more of the slow wave, deep sleep delta activity and improving growth hormone release.

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    He also advises against eating too close to bedtime to ensure optimal sleep conditions for hormone secretion 6.

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