Essentials: How to Control Hunger, Eating & Satiety
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.
February 27, 2025
39 min
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278 of 417
February 27, 2025
Essentials: How to Control Hunger, Eating & Satiety
0:00 / 39:55
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Andrew Huberman Episodes Around February 27, 2025
Episode 278 of 417 — walk the feed in the order it was published.
39:55This episodeEssentials: How to Control Hunger, Eating & Satiety
Summary
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.
Read the full episode show notes at hubermanlab.com.
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.
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Timestamps
00:00:00 Huberman Lab Essentials; Hunger & Appetite
00:00:56 Hunger, Hypothalamus, Cortex & Mouth
00:04:46 Sponsor: David Protein
00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing
00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite
00:13:26 Sponsor: AG1
00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals
00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes
00:22:16 Sponsor: Mateina
00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose
00:27:26 Tool: Exercise & Stable Blood Sugar
00:29:38 Metformin, Ketogenic Diet, Blood Glucose
00:31:59 Sponsor: LMNT
00:33:16 Diabetes, Urine & Blood Sugar
00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite
00:38:49 Recap & Key Takeaways
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