本期节目深入探讨了来自肠道、肝脏、胰腺和大脑的激素如何控制我们的食欲，以及如何利用特定工具调整这些激素以实现特定目标。节目解释了控制我们进食欲望和停止进食欲望的大脑区域，并介绍了一种受阳光紫外线调节的激素——α-黑色素刺激素（α-MSH），它可以减少食欲。节目还解释了进食如何控制食欲，而不是反过来，以及如何利用这一事实。节目描述了我们基本上一直吃东西，直到肠道中的脂肪酸和氨基酸达到阈值水平，以及哪些因素会改变这种信号，让我们吃得比需要多得多。节目还解释了胰岛素、葡萄糖和胰高血糖素的作用，为什么胆固醇对卵巢、肾上腺、肝脏和睾丸功能至关重要，以及生酮饮食如何影响葡萄糖和甲状腺水平。

😊 **激素与食欲控制：** 节目重点介绍了来自肠道、肝脏、胰腺和大脑的激素在控制食欲中的关键作用。例如，胃饥饿素（ghrelin）会刺激食欲，而胆囊收缩素（CCK）则会抑制食欲。这些激素的平衡决定了我们的进食欲望和饱腹感。

🧠 **大脑区域与食欲控制：** 节目解释了大脑中控制食欲的特定区域，包括下丘脑和脑干。下丘脑负责调节能量平衡，而脑干则接收来自肠道和肝脏的信号，并向大脑传递饱腹感。

☀️ **阳光与食欲：** 节目强调了阳光照射在抑制食欲中的作用。阳光中的紫外线会刺激皮肤产生α-黑色素刺激素（α-MSH），这种激素可以抑制食欲。

🍽️ **进食时间与食欲：** 节目指出，进食时间决定了我们的食欲，而不是反过来。通过调整进食时间，我们可以影响激素水平，从而控制食欲。

💪 **运动与食欲：** 节目解释了运动如何影响食欲。运动可以提高胰岛素敏感性，帮助稳定血糖水平，并促进脂肪酸的燃烧，从而降低食欲。

💊 **补充剂与食欲控制：** 节目推荐了一些补充剂，例如L-谷氨酰胺、铬、肉碱、人参、咖啡因、镁、甜菊糖、维生素B3和锌，它们可以帮助控制食欲和血糖水平。

🍎 **饮食策略与食欲控制：** 节目介绍了多种饮食策略，例如生酮饮食、间歇性禁食和低碳水化合物饮食，它们可以通过调节激素水平和能量代谢来控制食欲。

⚠️ **注意事项：** 节目还提醒观众注意一些可能影响食欲的因素，例如某些食品添加剂和食物中的脂肪酸含量。

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".

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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