How to Control Hunger, Eating & Satiety | Huberman Lab Essentials

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. Timestamps: 00:00:00 Huberman Lab Essentials; Hormones, Sexual Development 00:00:56 Hunger, Hypothalamus, Cortex & Mouth 00:04:40 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing 00:08:56 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite 00:12:09 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals 00:16:49 Insulin, Glucose, Type 1 & 2 Diabetes 00:19:55 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose 00:23:01 Tool: Exercise & Stable Blood Sugar 00-25:51 Metformin, Ketogenic Diet, Blood Glucose 00:28:13 Diabetes, Urine & Blood Sugar 00:30:37 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite 00:33:45 Recap & Key Takeaways