How to Control Hunger, Eating & Satiety | Huberman Lab Essentials
الملخص
TLDRNeste episódio do Huberman Lab, Andrew Huberman explora como hormônios impactam a fome, saciedade e a ingestão alimentar, além de discutir como esses processos estão interligados ao funcionamento do cérebro e do sistema nervoso. Ele explica a função do hipotálamo e do córtex insular na regulação da fome e saciedade, sem esquecer de mencionar hormônios como a grelina, que estimula a fome, e a melanocortina, que a inibe. Huberman também expõe o impacto negativo dos alimentos processados na regulação da fome devido aos emulsificantes, além de discutir a importância da insulina na gestão da glicose no sangue e como a ordem dos alimentos consumidos pode afetar os níveis de glicose. Por fim, ele sugere práticas e comportamentos que podem ajudar a manter um nível saudável de gula e satisfação diante da alimentação.
الوجبات الجاهزة
- 🧠 O hipotálamo é crucial para a regulação da fome e saciedade.
- 🍽️ Grelina é o hormônio que ativa o desejo de comer.
- 🤢 Alimentos processados dificultam a percepção de saciedade.
- ⚖️ Insulina é vital para manter os níveis de glicose em equilíbrio.
- ↔️ A ordem dos alimentos pode influenciar nossa resposta glicêmica.
الجدول الزمني
- 00:00:00 - 00:05:00
Neste episódio do Huberman Lab Essentials, Andrew Huberman aborda a influência dos hormônios sobre a alimentação, a fome e a saciedade, destacando a colaboração entre o sistema nervoso e as glândulas hormonais. Ele apresenta a importância do hipotálamo, especialmente da região ventromedial, que regula comportamentos alimentares e mostra efeitos paradoxais, promovendo tanto a fome quanto a saciedade em diferentes contextos.
- 00:05:00 - 00:10:00
Huberman explora as populações neuronais do núcleo arcuato no cérebro, que liberam hormônios como a hormônio α-MSH, que reduz o apetite, e os neurônios AGRP, que estimulam a alimentação. Ele discute a grelina, um hormônio liberado pelo trato gastrointestinal que aumenta a fome, funcionando como um sinal antecipatório de alimentação que se ajusta a horários regulares de refeição.
- 00:10:00 - 00:15:00
A unificação da grelina e do MSH é discutida, com Huberman explicando como a regularidade das refeições pode sincronizar a secreção hormonal e a fome. Ele também menciona o papel da CCK, que inibe a fome ao ser liberada por ácidos graxos, aminoácidos e açúcares quando as refeições são consumidas de forma equilibrada e saudável, destacando a importância de manter uma alimentação adequada.
- 00:15:00 - 00:20:00
Huberman adverte sobre os perigos dos alimentos ultraprocessados, que contêm emulsificantes prejudiciais aos mecanismos de saciedade, que podem interferir na capacidade do corpo de detectar nutrientes, levando ao consumo excessivo. Ele oferece uma visão crítica da história da indústria alimentícia e a necessidade de voltar aos alimentos integrais.
- 00:20:00 - 00:25:00
Além de discutir insulina e glucagon, dois hormônios centrais na regulação do açúcar no sangue e da fome, Huberman explica que o exercício físico regular, especialmente o exercício cardiovascular de zona 2, pode melhorar a estabilidade da glicose no sangue, reduzindo a resposta glicêmica aos alimentos consumidos.
- 00:25:00 - 00:34:53
O episódio conclui com a defesa do consumo de yerba mate, que aumenta o GLP-1 e a leptina, promovendo o controle do apetite e da glicose. Huberman encoraja a consciência dos próprios hábitos alimentares, a busca por informações científicas e a consulta a profissionais de saúde ao aplicar as descobertas em práticas diárias.
الخريطة الذهنية
فيديو أسئلة وأجوبة
Qual o papel do hipotálamo na regulação da fome?
O hipotálamo, especialmente a área ventromedial, regula tanto a fome como a saciedade e possui neurônios que têm funções opostas.
O que é grelina e qual sua função?
Grelina é um hormônio que aumenta a sensação de fome e é secretado pelo trato gastrointestinal.
Como a ingestão de alimentos processados afeta a saciedade?
Alimentos processados, devido a emulsificantes, podem prejudicar a capacidade do intestino de sinalizar saciedade ao cérebro.
Igual em qual nível a insulina atua no corpo?
A insulina controla os níveis de glicose no sangue, ajudando a transportar a glicose para as células.
Como a ordem dos alimentos consumidos afeta a glicemia?
A ordem da ingestão de macronutrientes pode influenciar a taxa de secreção de glicose e insulina no sangue.
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- 00:00:00welcome to hubman lab Essentials where
- 00:00:02we revisit past episodes for the most
- 00:00:04potent and actionable science-based
- 00:00:06tools for mental health physical health
- 00:00:09and
- 00:00:10performance I'm Andrew huberman and I'm
- 00:00:13a professor of neurobiology and
- 00:00:15Opthalmology at Stanford school of
- 00:00:17medicine this podcast is separate from
- 00:00:19my teaching and research roles at
- 00:00:20Stanford it is however part of my desire
- 00:00:23and effort to bring zero cost to
- 00:00:24Consumer information about science and
- 00:00:26science related tools to the general
- 00:00:28public today we're going to talk about
- 00:00:30how hormones impact feeding and hunger
- 00:00:33as well as satiety the feeling that you
- 00:00:35don't want to eat or that you've eaten
- 00:00:37enough now it's important to understand
- 00:00:39that hormones don't work alone in this
- 00:00:42context today I'm going to describe some
- 00:00:43hormones that have powerful effects on
- 00:00:46whether or not you want to eat more or
- 00:00:48less or stop eating allog together but
- 00:00:50they don't do that on their own they do
- 00:00:53that in cooperation with the nervous
- 00:00:54system the first thing that you need to
- 00:00:56know about the nervous system side the
- 00:00:58neural control over eating and hunger is
- 00:01:01that there's an area of your brain
- 00:01:02called the hypothalamus now the
- 00:01:04hypothalamus contains lots of different
- 00:01:06kinds of neurons doing lots of different
- 00:01:08kinds of things there's a particular
- 00:01:09area of the hypothalamus called the
- 00:01:11ventromedial
- 00:01:13hypothalamus and it's one that
- 00:01:15researchers have been interested for a
- 00:01:17long time now in terms of its
- 00:01:19relationship to hunger and feeding and
- 00:01:21the reason is it creates these
- 00:01:24paradoxical effects what do I mean by
- 00:01:26that what they found was that sometimes
- 00:01:28lesioning or disrupting the neurons in
- 00:01:30the ventromedial hypothalamus would make
- 00:01:32animals or people hyperphagic they would
- 00:01:34want to eat like crazy and other lesions
- 00:01:38in other individuals or animals would
- 00:01:41make them anorexic it would make them
- 00:01:42not want to eat at all it would make
- 00:01:44food aversive so that means that the
- 00:01:46ventromedial hypothalamus is definitely
- 00:01:48an interesting control station for
- 00:01:50hunger and feeding and satiety but it
- 00:01:52doesn't really tell you what's going on
- 00:01:54at a deeper level in fact it's a little
- 00:01:55bit confusing or paradoxical turns out
- 00:01:58that there are multiple population of
- 00:02:00neurons in there some are promoting
- 00:02:01feeding and some are promoting not
- 00:02:04feeding or not eating now the other
- 00:02:07neural component of all this that you
- 00:02:08need to know about actually has to do
- 00:02:10with your mouth so there's an area of
- 00:02:12your cortex so that's a little bit
- 00:02:14further up in your brain called the
- 00:02:16insular cortex and it processes a lot of
- 00:02:19different kinds of information mostly
- 00:02:20information about what's going on inside
- 00:02:22you so-called
- 00:02:23interoception the insular cortex has
- 00:02:26neurons that get input from your mouth
- 00:02:29from the touch receptors in your mouth
- 00:02:31an insular cortex has powerful control
- 00:02:34over whether or not you are enjoying
- 00:02:36what you're eating whether or not you
- 00:02:37want to avoid what you're eating whether
- 00:02:39or not you've had enough or whether or
- 00:02:40not you want to continue eating more and
- 00:02:43that has to do believe it or not with
- 00:02:45the touch or sensation of eating but the
- 00:02:48key point right now is to know you got
- 00:02:49these two brain areas the ventromedial
- 00:02:51hypothalamus that's involved in hunger
- 00:02:53and lack of hunger and you have this
- 00:02:56insular cortex that gets input from your
- 00:02:58mouth and cares about chewing and the
- 00:03:00consistency of foods and all sorts of
- 00:03:02interesting things that are just very
- 00:03:04tactile I think most people think about
- 00:03:05the touch receptors on excuse me the
- 00:03:07taste receptors on the tongue but we
- 00:03:09often don't think about the touch or
- 00:03:11tactile essence of food now let's get
- 00:03:14back to the ventromedial hypothalamus
- 00:03:16sometimes it makes animals or people
- 00:03:18want to eat more sometimes less so
- 00:03:20what's going on there there's a classic
- 00:03:22experiment that was done in which
- 00:03:24researchers took two rats and so-called
- 00:03:27parabiosed them to each other what that
- 00:03:29meant is that they did a little surgery
- 00:03:30and they linked their blood supply so
- 00:03:32that they were forever physically linked
- 00:03:34to one another and could exchange
- 00:03:36factors in the blood but their brains
- 00:03:38were separate their mouths were separate
- 00:03:39and they essentially did everything uh
- 00:03:41separately except that they were linked
- 00:03:42to one another so they had to walk
- 00:03:43together and go to the same places in
- 00:03:45order to do
- 00:03:46it this parabiosis experiment revealed
- 00:03:50something really important when they
- 00:03:52lesioned the ventromedial hypothalamus
- 00:03:53in one of the rats that was connected to
- 00:03:56the other rat that rat got very very fat
- 00:03:59it's just really obese the other one
- 00:04:02however got very thin it actually lost
- 00:04:05weight so what does this tell us this
- 00:04:07tells us that there's something in the
- 00:04:09blood that's being exchanged between the
- 00:04:11two animals because it was their blood
- 00:04:13supply that was linked and that tells us
- 00:04:15that there's hormone or endocrine
- 00:04:17signals that are involved in the desire
- 00:04:20to eat and hunger and appetite and so
- 00:04:22next we're going to talk about what
- 00:04:23those endocrine signals are and then I'm
- 00:04:26going to immediately point to some entry
- 00:04:28points that you can use and you can use
- 00:04:31these even if you're not parabiosed to
- 00:04:33anything and that can allow you to time
- 00:04:36your meal frequency and predict when
- 00:04:39you're going to be hungry or not so
- 00:04:41let's talk about the endocrine factors
- 00:04:42that regulate feeding hunger and satiety
- 00:04:45one of the really exciting things to
- 00:04:47emerge in this science of feeding an
- 00:04:49appetite in the last 20 years is the
- 00:04:52discovery of another brain area not just
- 00:04:54the ventromedial hypothalamus but it's
- 00:04:56an area of the brain called the arcu
- 00:04:58nucleus and the aru nucleus has some
- 00:05:02really fascinating sets of neurons that
- 00:05:04release even more incredible molecules
- 00:05:08and chemicals into the blood and these
- 00:05:10chemicals act as accelerators on feeding
- 00:05:12an appetite or breaks so first of all
- 00:05:15there are a set of neurons in this arcu
- 00:05:17nucleus it's the Pro opio melanocortin
- 00:05:21system now the Palm C neurons make
- 00:05:24something called Alpha
- 00:05:27msh melanocyte stimulating hormone Alpha
- 00:05:31melanocyte stimulating hormone msh
- 00:05:34reduces
- 00:05:35appetite and it's a powerful molecule
- 00:05:38all right so just put that on the Shelf
- 00:05:40msh reduces appetite now there's another
- 00:05:44population of neurons in the aru nucleus
- 00:05:46called the agrp neurons the arrp
- 00:05:49neurons stimulate eating the activity in
- 00:05:52these agrp neurons goes way up when
- 00:05:56animals or people haven't eaten for a
- 00:05:57while and the activity of msh the
- 00:06:01release of msh goes up when we've eaten
- 00:06:04next let's talk about a hormone peptide
- 00:06:06that activates hunger and this is a
- 00:06:09really interesting one because it
- 00:06:11relates to when you get hungry in
- 00:06:13addition to the fact that you get hungry
- 00:06:15at all and it's called gin it's spelled
- 00:06:18g HR e l i n gin is released actually
- 00:06:24from the GI tract and its main role is
- 00:06:29to in increase your desire to eat and it
- 00:06:31does that through a variety of
- 00:06:33mechanisms part of that is to stimulate
- 00:06:36some of the brain areas the actual
- 00:06:38neurons that make you want to eat in
- 00:06:40addition it creates food anticipatory
- 00:06:43signals within your nervous system so
- 00:06:44you start thinking about the things that
- 00:06:46you happen to like to eat at that
- 00:06:48particular time of day this is
- 00:06:50fascinating gin is sort of like a clock
- 00:06:54a hormonal clock that makes you want to
- 00:06:56eat at particular times now the signal
- 00:06:58for gin is
- 00:07:00reduced glucose levels in the blood if
- 00:07:02it drops too low gin is is secreted from
- 00:07:05your gut it activates neurons in your
- 00:07:08brain at various locations we all know
- 00:07:10about the famous pavlovian experiments
- 00:07:13of pavo's dogs you know they start
- 00:07:14salivating to the Bell after the Bell
- 00:07:16was presented with food you remove the
- 00:07:17food and then just the Bell can
- 00:07:18stimulate the the salivation we become
- 00:07:20pavlovian at times but rarely is it ever
- 00:07:23discuss what the neural Pathways for
- 00:07:25that are and it turns out that these
- 00:07:27hormones that are secreted from the gut
- 00:07:29can stimulate the neurons to create a
- 00:07:32sensation and a desire for certain foods
- 00:07:34at certain times of
- 00:07:36day you've done this experiment if you
- 00:07:39are somebody who eats breakfast at more
- 00:07:43or less the same time each day let's say
- 00:07:448: a.m. your gin secretion will start to
- 00:07:48match when you typically eat and it's
- 00:07:50able to override the low levels of
- 00:07:53glucose in your bloodstream because the
- 00:07:55Gin system also gets input from a clock
- 00:07:59in your liver that is linked to the
- 00:08:02clock in your hypothalamus in your brain
- 00:08:04and what this means is if you eat at
- 00:08:06regular meal times you'll start to get
- 00:08:08hungry a few minutes before those meal
- 00:08:09times if you've ever wondered why your
- 00:08:11stomach kind of starts to growl because
- 00:08:14it's a particular time of day you're
- 00:08:16like oh I must want to eat well that's
- 00:08:18gin so gin is secreted as a kind of food
- 00:08:21anticipatory signal to get you motivated
- 00:08:24to go eat at regular times but what that
- 00:08:28means is that if you suddenly go from
- 00:08:30eating on a very regular schedule to
- 00:08:31skipping a meal or pushing your meal
- 00:08:34timing out or shifting it at all you're
- 00:08:37going to have gin in your system and
- 00:08:38that gin is going to stimulate the
- 00:08:40desire to eat by acting at the level of
- 00:08:41your brain so gin stimulates the arrp
- 00:08:44neurons which makes you want to eat
- 00:08:47regularity of eating equals regularity
- 00:08:49of gin secretion equals regularity of
- 00:08:51activity of these agrp neurons meaning
- 00:08:54you will be hungry at very regular
- 00:08:55intervals so if msh inhibits feeding
- 00:08:59make makes us want to eat less and gin
- 00:09:01makes us want to eat more there's
- 00:09:04another hormone called cck
- 00:09:08kinin that is potent in reducing our
- 00:09:12levels of hunger now
- 00:09:14cck is in the GI tract it's released
- 00:09:17from the GI tract and its release is
- 00:09:20governed by two things one is a subset
- 00:09:23of very specialized neurons that detect
- 00:09:26what's in the gut the specific contents
- 00:09:28of the gut and by certain elements of
- 00:09:31the mucosa of the mucous lining of the
- 00:09:34gut and the gut
- 00:09:35microbiome so what's really interesting
- 00:09:38is that
- 00:09:39cck is stimulated by fatty acids amino
- 00:09:45acids and particular amino acids that
- 00:09:47we'll talk about as well as by Sugar so
- 00:09:51which fatty acids in the gut stimulate
- 00:09:53the release of cck omega-3 fatty acids
- 00:09:57and conjugated lenol acid CLA either
- 00:10:01from food or from supplements stimulate
- 00:10:04the release of cck which then reduces or
- 00:10:07at least blunts appetite the other thing
- 00:10:10that stimulates cck that I mentioned are
- 00:10:12amino acids so when we eat we have the
- 00:10:15ability to break down different macron
- 00:10:18macronutrients you know
- 00:10:20carbohydrates fats or proteins into
- 00:10:24sugars and glucose that then we can
- 00:10:25convert to ATP and all that stuff
- 00:10:27remember the KB cycle from high school
- 00:10:28we're not going to go into to that today
- 00:10:29that's for a future episode amino acids
- 00:10:32both can be used as energy through a
- 00:10:35process called gluconeogenesis of
- 00:10:37converting proteins into energy or those
- 00:10:40amino acids can be broken down and then
- 00:10:42rebuilt into things like repairing
- 00:10:44muscle tissue as well as other forms of
- 00:10:46cellular repair they're involved in all
- 00:10:47sorts of things related to protein
- 00:10:49synthesis what does this mean if we eat
- 00:10:53the proper amino acids at the proper
- 00:10:55levels if we ingest Omega-3s and clas
- 00:10:58conjugated linolic acids at the proper
- 00:10:59levels or get them from supplements
- 00:11:02there is a blunting of appetite appetite
- 00:11:04is kept clamped and we don't become
- 00:11:06hyperphagic we don't overeat we tend to
- 00:11:08eat within healthy or normal ranges so
- 00:11:11this is very important because most
- 00:11:15people don't understand that when we're
- 00:11:17eating we are basically fat foraging and
- 00:11:20amino acid foraging in other words even
- 00:11:24if it's not conscious we are eating
- 00:11:26until we trigger the activation of cck
- 00:11:29now there are other reasons why we shut
- 00:11:30down eating too the volume of food in
- 00:11:32our gut can be large and we can feel
- 00:11:34very distended that's the physical
- 00:11:37reason obviously but at a subconscious
- 00:11:41level the gut is informing the brain via
- 00:11:45cck and other mechanisms when we've
- 00:11:47ingested enough of what we need so as
- 00:11:49you can see feeding is an interplay
- 00:11:51between brain and body and it's some of
- 00:11:53the micronutrients and even the
- 00:11:54breakdown of particular nutrients that's
- 00:11:56putting the accelerator or the break on
- 00:11:59the feeding process you are essentially
- 00:12:01trying to eat to get these nutrients and
- 00:12:04then a signal can be deployed up to your
- 00:12:05brain that you're not really interested
- 00:12:07in eating that much more there's one
- 00:12:09particular aspect of food that can
- 00:12:12powerfully impact cck and I think most
- 00:12:15people I'm guessing 99.9% of people out
- 00:12:17there are not aware of this and it has
- 00:12:20to do with highly processed foods
- 00:12:22there's a lot of reasons why one would
- 00:12:24want to avoid highly processed foods in
- 00:12:26fact if you're interested in that topic
- 00:12:28and the history of Whole Foods
- 00:12:30transitioning to highly processed foods
- 00:12:31in this country I highly recommend you
- 00:12:33listen to a YouTube video by Dr Robert
- 00:12:36lustig he's University of California San
- 00:12:38Francisco it gives a a beautiful
- 00:12:40description of the history of this and
- 00:12:42why the food industry started packing in
- 00:12:44additional sugars and salts and turning
- 00:12:47Foods into Commodities is really
- 00:12:49fascinating has no conspiracy theory
- 00:12:51it's just all scientific facts it's
- 00:12:53really a wonderful lecture has millions
- 00:12:55of views should be very easy to find
- 00:12:57there's another reason to avoid highly
- 00:12:59processed foods however and that has to
- 00:13:01do with what's called emulsifiers now
- 00:13:05many of you are familiar with
- 00:13:06emulsifiers even though you don't know
- 00:13:07it when you put detergent in the laundry
- 00:13:11that is an contains emulsifiers the the
- 00:13:14goal of that detergent is to bring
- 00:13:16together fatty molecules with water
- 00:13:18molecules and be able to dissociate them
- 00:13:20and break them up to get the stains out
- 00:13:22of clothes and things of that
- 00:13:24sort there are a lot of emulsifiers put
- 00:13:27into processed foods and those
- 00:13:30emulsifiers allow certain chemical
- 00:13:32reactions to occur that extends the
- 00:13:33shell fly for those Foods why are
- 00:13:35emulsifiers bad okay there are a lot of
- 00:13:37reasons why they're bad but the reason
- 00:13:39why they're bad for the mechanisms that
- 00:13:41we've been talking about today is that
- 00:13:43when you ingest those Foods you're
- 00:13:45bringing those emulsifiers into your gut
- 00:13:47and those emulsifiers strip away the
- 00:13:50mucosal lining of the gut and they
- 00:13:53actually cause the neurons that
- 00:13:55innervate the gut that extend those
- 00:13:56little processes we call axons into the
- 00:13:58gut
- 00:13:59to retract deeper into the gut and as a
- 00:14:03consequence you're ingesting a bunch of
- 00:14:04food and the signals like cckk never get
- 00:14:07deployed the signals that actually shut
- 00:14:09down hunger are never actually triggered
- 00:14:12and so as a consequence you want to eat
- 00:14:13far more of these highly processed foods
- 00:14:16in addition if you then go from eating a
- 00:14:18highly processed food to to non- highly
- 00:14:21processed foods you're not able to
- 00:14:24measure the amounts of amino acid sugars
- 00:14:26and fatty acids in those Foods as
- 00:14:28accurately you've actually done
- 00:14:30structural damage at a micro level but
- 00:14:32structural Lev damage excuse me to the
- 00:14:34mucosal lining of the gut now this can
- 00:14:36all be repaired if you stay away from
- 00:14:38highly processed foods for some period
- 00:14:40of time but the negative effects of
- 00:14:42these emulsifiers are quite real so to
- 00:14:45make it really clean and
- 00:14:46simple emulsifiers from highly processed
- 00:14:49foods are limiting your gut's ability to
- 00:14:52detect what's in the foods you eat and
- 00:14:54therefore to deploy the satiety signals
- 00:14:56the signals that shut down hunger in
- 00:14:58addition to to that there's a parallel
- 00:15:00mechanism at play that I talked about in
- 00:15:02a previous episode but I'll remind you
- 00:15:03again that you have neurons in your gut
- 00:15:06that are sensing sugar and are sending a
- 00:15:09subconscious signal up to the brain via
- 00:15:11the vagus
- 00:15:13nerve and those neurons trigger the
- 00:15:15release of dopamine which makes you
- 00:15:17crave more of that food so now you've
- 00:15:19got parallel signals making you want to
- 00:15:21eat more sugar making you unaware of how
- 00:15:24much sugar you've eaten and that are
- 00:15:26disrupting the inputs to the nervous
- 00:15:28system that signal to the rest of your
- 00:15:30brain and body that you've obtained
- 00:15:32enough fatty acids and you've obtained
- 00:15:34enough amino acids so these highly
- 00:15:36processed foods are really terrible and
- 00:15:38you know I'm not out here to say you
- 00:15:40know never enjoy a processed food of any
- 00:15:42kind I'd be a hypocrite because I do eat
- 00:15:44processed foods from time to time
- 00:15:46although the ones that I tend to eat I
- 00:15:47try and make of the healthier variety
- 00:15:49but eating Whole Foods has tremendous
- 00:15:52value and eating highly processed food
- 00:15:54uh has tremendous negative impact on the
- 00:15:57gut and on the gut brain axis the bottom
- 00:15:59line is that highly processed foods are
- 00:16:01just bad for you they increase weight
- 00:16:03gain they disrupt the lining of your gut
- 00:16:05in a way that disrupts things like cck
- 00:16:08and proper satiety signals so there's
- 00:16:10just so many reasons why these highly
- 00:16:11processed foods are terrible and they
- 00:16:14can explain a lot of the ill health
- 00:16:16effects that we've seen in the last 50
- 00:16:18years not just in the United States but
- 00:16:19all over the world the enormous increase
- 00:16:21in diabetes juvenile
- 00:16:23diabetes it's just uh remarkable how far
- 00:16:27down the path of bad we've gone and it's
- 00:16:30clear it's almost a Smoking Gun what the
- 00:16:32cause of this is if you'd like to learn
- 00:16:33more about that P please refer to the
- 00:16:35lustig lecture he also spells out why
- 00:16:38nonprocessed Foods is far more
- 00:16:41economical in terms of uh just at the
- 00:16:43level of the household or individual as
- 00:16:45well as at the societal level really
- 00:16:47interesting stuff I highly recommend you
- 00:16:48check it out so now let's move on to
- 00:16:50some other hormones that regulate hunger
- 00:16:52and satiety in particular insulin now
- 00:16:56you've probably heard of insulin before
- 00:16:58insulin is the thing that's lacking in
- 00:16:59type 1 diabetics that's why they have to
- 00:17:02inject insulin whenever they eat the
- 00:17:03reason they have to do that is because
- 00:17:05when they eat their foods are broken
- 00:17:07down into glucose and in order to
- 00:17:09shuttle glucose to the appropriate
- 00:17:11tissues in the body and also to keep
- 00:17:13glucose levels in check you need insulin
- 00:17:16so the simplest way to think about
- 00:17:18insulin and glucose is that when you eat
- 00:17:21that food is broken down into
- 00:17:24sugars that's true whether or not it's
- 00:17:26fats or it's sugars or event if it's
- 00:17:29proteins they are oxidized into fuels as
- 00:17:32we say your blood sugar needs to be kept
- 00:17:35in a particular range hypoglycemic means
- 00:17:37too low hyper glycemic means too high
- 00:17:40and what they called U glycemic EU
- 00:17:44glycemic is the healthy
- 00:17:46range now what those healthy ranges
- 00:17:50are in general the healthy range the ug
- 00:17:53glycemic range is about 70 to 100 nanog
- 00:17:57per deciliter why is is it important
- 00:17:59that glucose be kept at a particular
- 00:18:01level once you understand
- 00:18:03that keeping glucose in check starts to
- 00:18:06have a rationale behind it and the ways
- 00:18:08to do that start to make a lot more
- 00:18:10sense so the the reason is if glucose
- 00:18:14levels get too high because of the way
- 00:18:16that our cells in particular neurons
- 00:18:19interact with
- 00:18:21glucose high levels of glucose can
- 00:18:24damage neurons it can actually kill them
- 00:18:26you can start getting what are called
- 00:18:27perip peripheral excuse me neuropathies
- 00:18:30one of the symptoms of some forms of
- 00:18:32diabetes is that people start losing the
- 00:18:34sensation of touch in their fingers or
- 00:18:37their hands or their feet and they can
- 00:18:39start going blind there's diabetic
- 00:18:42retinopathies so it's very important
- 00:18:45that insulin manage your glucose levels
- 00:18:48now there's also type two diabetes where
- 00:18:51there's insulin secreted from the
- 00:18:53pancreas but people are insulin
- 00:18:56insensitive There's A disruption in The
- 00:18:58receptors
- 00:18:59and Insulin insensitivity isn't quite
- 00:19:02the same as having no insulin at all but
- 00:19:04it parallels some of the same mechanisms
- 00:19:06now type 1 diabetes is often picked up
- 00:19:08because someone has a sudden weight loss
- 00:19:12because they're not processing blood
- 00:19:13sugar the same way they were before type
- 00:19:152 diabetes is often although not always
- 00:19:18associated with being overweight and
- 00:19:20with obesity both of them are are
- 00:19:22challenging conditions type 2 diabetes
- 00:19:25almost always can be managed by managing
- 00:19:28one's
- 00:19:29weight and of course there are
- 00:19:32prescription drugs and supplements that
- 00:19:34can help manage those we're going to
- 00:19:35talk about all of that but for most
- 00:19:38people that don't have diabetes the
- 00:19:39important thing is to manage glucose to
- 00:19:41keep it in that ug glycemic range and
- 00:19:45there are a number of different ways to
- 00:19:46do that some of them are behavioral some
- 00:19:48of them are diet-based and some of them
- 00:19:51are based on supplements or prescription
- 00:19:53drugs so let's talk about those now so
- 00:19:56if you eat and in particular if you eat
- 00:19:58carbohy hydrates blood glucose goes up
- 00:20:00if you eat fats blood glucose goes up to
- 00:20:02a far less degree and if you eat
- 00:20:05proteins depending on the protein it'll
- 00:20:07eventually be broken down for fuel or
- 00:20:09assembled into amino acid chains for
- 00:20:12protein synthesis and repair of other
- 00:20:14tissues and bodily functions but glucose
- 00:20:18goes up and then is kept in range when
- 00:20:21you are hungry you secrete a different
- 00:20:23hormone and that's called glucagon and
- 00:20:26glucagon's main role is to to pull
- 00:20:30stores of energy out of the liver and
- 00:20:33the muscles and once those are depleted
- 00:20:36you'll eventually tap into body fat so
- 00:20:39the two kind of push and pull systems
- 00:20:41that we're going to think about now to
- 00:20:42keep this simple is that you have the
- 00:20:44insulin system managing
- 00:20:46glucose and you've got the glucagon
- 00:20:49system pulling energy out of your liver
- 00:20:52and muscles for immediate Fuel and
- 00:20:55eventually you'll pull fuel out of body
- 00:20:58fat that if you've been active for a
- 00:20:59very long time and all your glycogen
- 00:21:01stores are depleted or close to depleted
- 00:21:04so what does this all mean let's say you
- 00:21:06had a meal and that meal consisted of
- 00:21:10rice a
- 00:21:11carbohydrate some meat or fish let's say
- 00:21:14a piece of salmon and some vegetable
- 00:21:17some fibrous vegetable like asparagus or
- 00:21:19cabbage or something like
- 00:21:20that if you were to eat all of that at
- 00:21:24once you know you take a bite of one a
- 00:21:25bite of the other you mix it up then you
- 00:21:28will EXP expence an increase in insulin
- 00:21:29and increase in blood glucose
- 00:21:32that's moderately fast it's going to
- 00:21:35increase pretty quickly what's
- 00:21:37remarkable is that the order that you
- 00:21:39consume each macronutrient has a pretty
- 00:21:41profound influence on the rate of
- 00:21:44insulin and glucose secretion into the
- 00:21:47blood and how quickly those levels rise
- 00:21:49if you were to eat the fibrous thing
- 00:21:51first so a lot of chewing but not a big
- 00:21:53rise in blood glucose that will actually
- 00:21:55blunt the release of glucose until until
- 00:21:58you eat the fish and the rice but
- 00:22:01believe it or not it will actually blunt
- 00:22:03the glucose increase that the rice would
- 00:22:05cause now I'm not talking about
- 00:22:07neurotically eating each macronutrient
- 00:22:09separately in sequence I'm just trying
- 00:22:10to give you a picture of what's
- 00:22:12Happening ordinarily so what does this
- 00:22:15all mean it means that if you want a
- 00:22:17steep increase in glucose you are very
- 00:22:19very hungry then you should eat the the
- 00:22:21carbohydrate laiden food first or you
- 00:22:23should eat a bunch of macronutrients
- 00:22:25combined so that would be like the
- 00:22:26hamburger or the sandwich the the bread
- 00:22:28the whatever is in that sandwich all
- 00:22:31together usually that's protein and and
- 00:22:33you know vegetables as well if you want
- 00:22:35to have a kind of more modest increase
- 00:22:38in glucose or you want to blunt the
- 00:22:39increase in glucose then have the at
- 00:22:42least some of the fibrous thing first
- 00:22:45and then the protein and then the
- 00:22:46carbohydrate you will notice that your
- 00:22:48blood glucose will rise more steadily
- 00:22:52and that you'll achieve satiety earlier
- 00:22:54in the meal basically what you're trying
- 00:22:55to avoid are steep increases in blood
- 00:22:57sugar and the order that you Foods has
- 00:22:59an enormous impact on that the other
- 00:23:01thing that has an enormous impact on how
- 00:23:03long and shallow or how steep that curve
- 00:23:07of glucose is depends on whether or not
- 00:23:11you recently were moving are moving or
- 00:23:13start moving after you eat so it turns
- 00:23:16out that your blood glucose levels can
- 00:23:19be modulated very very powerfully by
- 00:23:21movement if you did any kind of intense
- 00:23:24exercise or even just walking or jogging
- 00:23:27or cycling anything before you eat your
- 00:23:29blood glucose levels will be dampened
- 00:23:31somewhat and even just moving after a
- 00:23:33meal even just a a calm easy walk can
- 00:23:36really adjust the ways in which blood
- 00:23:38sugar regulated for the better the other
- 00:23:40thing I'd like to address for a moment
- 00:23:42is this notion of stable blood sugar
- 00:23:45versus labile blood sugar or unstable
- 00:23:47blood sugar some people just have stable
- 00:23:50blood sugar they can go long periods of
- 00:23:53time without eating and feel fine other
- 00:23:54people get really shaky really jittery
- 00:23:57and or when they do eat they feel really
- 00:24:00keyed up sometimes they'll even sweat
- 00:24:02but whether or not your blood sugar is
- 00:24:04all over the place or whether or not
- 00:24:06stable can be impacted by a number of
- 00:24:08things one of those things is exercise
- 00:24:12so these days there's a lot of interest
- 00:24:13in what they call Zone 2 cardio which is
- 00:24:15that kind of steady state cardio where
- 00:24:17you can just nasal breathe even at
- 00:24:19pretty high output um where you could
- 00:24:21maybe have a conversation Zone 2
- 00:24:24cardio that last anywhere from 30
- 00:24:26minutes to an hour or something times
- 00:24:28more for your endurance
- 00:24:30athletes can create positive effects on
- 00:24:33blood sugar regulation such
- 00:24:35that you people can sit down and enjoy
- 00:24:39whatever it is the hot fudge Sunday or
- 00:24:40whatever the high sugar content food is
- 00:24:43and blood glucose management is so good
- 00:24:45your insulin sensitivity is so high
- 00:24:48which is a good thing that you can
- 00:24:50manage that blood glucose to the point
- 00:24:52where it doesn't really make you shaky
- 00:24:55it uh it doesn't disrupt you basically
- 00:24:57doing Zone to cardio for 30 to 60
- 00:25:00Minutes 3 to four times a week makes
- 00:25:02your blood sugar really stable and
- 00:25:04that's an attractive thing for a variety
- 00:25:06of reasons on the flip side
- 00:25:08high-intensity interval training or
- 00:25:10resistance training AKA weight training
- 00:25:12are very good at stimulating the various
- 00:25:15molecules that promote repackaging of
- 00:25:18glycogen so Sprints heavy weightlifting
- 00:25:21circuit type weightlifting provided
- 00:25:23there's some reasonable degree of
- 00:25:24resistance those are going to trigger
- 00:25:26all sorts of mechanisms that are going
- 00:25:28to encourage the body to shuttle glucose
- 00:25:31back into glycogen convert into glycogen
- 00:25:34into muscle tissue restock the liver Etc
- 00:25:37and I should mention that one of the
- 00:25:38advantages of high-intensity interval
- 00:25:40training or weightlifting of various
- 00:25:44kinds is that it also it causes
- 00:25:48longstanding increases in basil
- 00:25:50metabolic rate now I'd like to turn to
- 00:25:52prescription drugs that regulate the
- 00:25:54hormone systems controlling feeding and
- 00:25:57satiety there's a prescription drug
- 00:26:00metformin which was developed as a
- 00:26:02treatment for diabetes and it works
- 00:26:04potently to reduce blood glucose it has
- 00:26:07dramatic effects in lowering blood
- 00:26:10glucose
- 00:26:11metformin involves changes to
- 00:26:15mitochondrial action in the liver that's
- 00:26:17its main way of depleting or reducing
- 00:26:21blood glucose and it does so through the
- 00:26:23so-called amk pathway and it increases
- 00:26:27insulin sensitivity overall metformin is
- 00:26:30a powerful drug in fact I'm surprised
- 00:26:32that so many people have sought it out
- 00:26:36given that most of the people that I'm
- 00:26:38aware of that sought it out are not
- 00:26:39diabetic I do want to mention because
- 00:26:42I'm sure some of you out there are
- 00:26:43curious about the ketogenic diet I'm
- 00:26:44going to do an entire episode about
- 00:26:46ketosis and the brain and the body but
- 00:26:49the ketogenic diet has been shown in 22
- 00:26:53studies to have a notable decrease on
- 00:26:55blood glucose and that is not surprising
- 00:26:57because you're the the essence of the of
- 00:27:00the ketogenic diet is that you're
- 00:27:01consuming very little or zero of the
- 00:27:04foods that promote big spikes in insulin
- 00:27:07and
- 00:27:08glucose if you consume enough protein
- 00:27:10some of that protein can be converted
- 00:27:12into glucose of course through
- 00:27:14gluconeogenesis but the ketogenic diet
- 00:27:17has very strong support as for its role
- 00:27:20in regulating blood sugar which is
- 00:27:22glucose but the specific effects of the
- 00:27:25ketogenic diet and one particular effect
- 00:27:28that I'll address later but I'll mention
- 00:27:30now which is the ability of the the
- 00:27:33ketogenic diet to adjust thyroid hormone
- 00:27:36levels in ways that make it such that if
- 00:27:39you return to eating carbohydrates after
- 00:27:41being in ketosis for too long you don't
- 00:27:43manage thyroid and carbohydrates as well
- 00:27:46that has been shown as well so we're
- 00:27:48going to dive deep into ketosis in a
- 00:27:49future episode so for you ketonist out
- 00:27:52there don't worry I certainly have
- 00:27:53nothing against ketogenic diet I
- 00:27:55actually don't have anything for against
- 00:27:57any particular nutrition plan I know
- 00:27:59what works for me at least at this stage
- 00:28:01of my life and I'll update it if I need
- 00:28:02to I'm simply trying to get you as much
- 00:28:04information as I possibly can so that
- 00:28:07you can navigate through that landscape
- 00:28:09in a way that's in keeping with your
- 00:28:11particular goals so now you understand a
- 00:28:14lot about blood sugar and how it's
- 00:28:16managed and the ways that you can manage
- 00:28:17it better depending on your particular
- 00:28:19needs this is also a good opportunity
- 00:28:22for us to look back at some of the
- 00:28:24medical literature because it really
- 00:28:27points to just how far we've come in
- 00:28:29terms of understanding these important
- 00:28:31mechanisms and it points Us in the
- 00:28:33direction of some actionable protocols
- 00:28:36so diabetes which is these huge
- 00:28:40increases in blood glucose because
- 00:28:42there's no insulin was known about as
- 00:28:45early as 1500 BC which is just
- 00:28:48incredible and the way Physicians then
- 00:28:53understood that certain people had high
- 00:28:55blood glucose without actually knowing
- 00:28:57what blood glucose was is that they
- 00:28:59would take the urine of particular
- 00:29:00patients and they'd find that ants
- 00:29:04preferably move toward and consumed the
- 00:29:07urine of certain patients and not others
- 00:29:10and they understood that there was
- 00:29:12something in that urine that was
- 00:29:14correlated with the sudden weight loss
- 00:29:15and some of the other probably very
- 00:29:17unfortunate Health you know symptoms
- 00:29:20that these people were experiencing so
- 00:29:21they knew that there was something in
- 00:29:23Blood and and urine now this business of
- 00:29:26measuring blood sugar
- 00:29:29from the urine has been something that
- 00:29:32lasted Way Beyond these early stages of
- 00:29:35you know 1500 BC turns out that as late
- 00:29:38as
- 00:29:391674 physicians at Oxford University
- 00:29:43were figuring out who had pathologically
- 00:29:46high levels of blood glucose by
- 00:29:48analyzing their urine and again they
- 00:29:51were measuring the sweetness of their
- 00:29:52urine but and this is medical fact they
- 00:29:55would do this by taking urine samples
- 00:29:57from different p patients and tasting
- 00:30:00them and they developed an intuitive
- 00:30:03sense of what excessively sweet urine
- 00:30:07was relative to the other urines that
- 00:30:09they had tasted so for those of you that
- 00:30:11are in the medical profession or those
- 00:30:12of you that are seeking out the medical
- 00:30:14profession do understand this is not
- 00:30:16done anymore and you can also just
- 00:30:19reflect on how far we've come in terms
- 00:30:21of the medical profession itself in our
- 00:30:23ability to measure things from the blood
- 00:30:25and measure things from urine without
- 00:30:27having to ask ants which urine is
- 00:30:30sweeter or ask oneself which urine is
- 00:30:34sweeter so indeed we are making progress
- 00:30:36as a species before we close out today I
- 00:30:39want to talk about one more tool that
- 00:30:41many of you will probably find useful I
- 00:30:43certainly have I'm a big consumer of
- 00:30:46caffeine although I don't consume a ton
- 00:30:49of it I consume it very consistently so
- 00:30:51I'm big on consuming mate which is a
- 00:30:54strong caffeinated tea and I generally
- 00:30:57do that early in the day although I do
- 00:30:59Delay about 2 hours after I wake up for
- 00:31:01reasons I've talked about in previous
- 00:31:03episode to maintain that nice Arc of
- 00:31:05alertness and focus mate also called
- 00:31:07yerba mate is an interesting compound
- 00:31:11because unlike coffee it has been shown
- 00:31:14to increase something called glucagon
- 00:31:16like peptide
- 00:31:18glp1 and increase leptin levels now we
- 00:31:21didn't talk a lot about glucagon today
- 00:31:22glucagon is really elevated in the
- 00:31:24fasting State I mentioned that it's sort
- 00:31:26of the opposite of insulin in kind of
- 00:31:29rough terms that's uh one way to think
- 00:31:32about it but glp1 or glucagon like
- 00:31:36peptide one is increased by ingesting
- 00:31:39mate and it acts as a pretty nice
- 00:31:42appetite suppressant now I'm not trying
- 00:31:45to suppress my appetite I like to eat as
- 00:31:47I mentioned before but it works really
- 00:31:49well to stimulate the brain and to give
- 00:31:53you a level of alertness and to do a lot
- 00:31:56of the things that coffee does it also
- 00:31:57contains electrolytes so we meaning our
- 00:32:02neurons and our brain run on a variety
- 00:32:05of factors electrical activity and
- 00:32:07chemical transmission Etc but they
- 00:32:08require adequate levels of sodium
- 00:32:11potassium and magnesium if you were to
- 00:32:13learn the biology the physiology of the
- 00:32:17action potential the firing of a neuron
- 00:32:19something we teach every first year
- 00:32:20Neuroscience student and I'd be happy to
- 00:32:22teach you if you're
- 00:32:23interested you'll hear about sodium
- 00:32:26rushing into cells and potass ium
- 00:32:29entering and leaving cells in order to
- 00:32:31allow neurons to communicate
- 00:32:33electrolytes are critically important
- 00:32:35for the function of the nervous system
- 00:32:37and many things that act as diuretics
- 00:32:40that promote excretion of water like
- 00:32:43caffeine can also take electrolytes out
- 00:32:46along with it in particular sodium and
- 00:32:49sometimes the lightheadedness or the
- 00:32:50brain fog that people experience isn't
- 00:32:52just because electrolytes are low but
- 00:32:53because they're kind of out of balance
- 00:32:56so I like mate because it has
- 00:32:58electrolytes it has caffeine it
- 00:33:00stimulates the release of this
- 00:33:01glucagonlike peptide glp1 and it's been
- 00:33:04a big help to me in extending that early
- 00:33:06morning fasting window out to about noon
- 00:33:09or so when I eat my first meal it also
- 00:33:11just tastes really good and the fact
- 00:33:13that glucagon like peptide 1 is enriched
- 00:33:16or is released more when you drink mate
- 00:33:20and the fact that glp1 can regulate
- 00:33:22blood sugar in ways that keep your blood
- 00:33:25sugar in that um we call yug but
- 00:33:28glycemic not too high not too low mode
- 00:33:30is one reason why ingesting mate is
- 00:33:33attractive to me so yamate
- 00:33:37glp1 can manage in healthy ways leptin
- 00:33:39levels glucose levels and glucagon
- 00:33:42levels in ways that if it serves you you
- 00:33:44might want to try so once again we
- 00:33:46covered an enormous amount of material
- 00:33:49focused on how hormones regulate feeding
- 00:33:52hunger and when one feels they don't
- 00:33:55need to eat so-called satiety that
- 00:33:57you've had enough we've just focused
- 00:33:59today mainly on things like gin on
- 00:34:03things like melanocyte simulating
- 00:34:05hormone incredible powerful hormone that
- 00:34:07can suppress appetite on things like
- 00:34:10chiccy toyin that comes from the gut and
- 00:34:13can suppress appetite on things like
- 00:34:15food emulsifiers on the fact that when
- 00:34:18you're eating you are amino acid seeking
- 00:34:21even though you might not realize it
- 00:34:22that you are also seeking out particular
- 00:34:25fatty acids so I've tried to give you a
- 00:34:26number of actionable tools again always
- 00:34:29do what's best for your health and do
- 00:34:31that in company with a health care
- 00:34:33professional I'm not a physician I don't
- 00:34:34prescribe anything I'm a professor I
- 00:34:37profess a lot of things if you know
- 00:34:39anyone that's interested in this topic
- 00:34:41or you think that someone could benefit
- 00:34:42from it please suggest the podcast to
- 00:34:44them as well and most of all thank you
- 00:34:46for your interest in science
- 00:34:50[Music]
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