The video discusses the role of thyroid hormone and growth hormone in controlling metabolism and provides strategies for optimizing their levels. It emphasizes the importance of understanding these hormones for various aspects of health, including body composition, brain function, and aging. The video also explores the effects of food shape on the body, the impact of stevia on blood glucose and insulin management, and the importance of iodine, L-tyrosine, and selenium for thyroid function. It provides insights into how to naturally increase growth hormone levels through sleep, exercise, and heat exposure. The video also discusses the use of supplements like arginine and L-citrulline to enhance growth hormone release. It concludes by summarizing actionable steps for increasing growth hormone and thyroid hormone levels and expressing gratitude for viewers' support.
Introduction
The Huberman Lab Podcast introduces science-based tools for everyday life, providing free information to the general public. The podcast is separate from Andrew Huberman's teaching and research roles at Stanford. The video discusses metabolism control through the regulation of thyroid and growth hormone, exploring their role in metabolism and strategies for optimization. It also includes sponsored content about keto-friendly snacks called Munk Pack bars.
Thyroid & Growth Hormone
The role of thyroid hormone and growth hormone in controlling development and functions of the brain and body throughout our lifespan is discussed in this video. The video explains how these hormones work together and provides tools to regulate their levels. Key points include:
- Hormones have immediate effects on cells and control gene expression.
- Thyroid hormone and growth hormone influence various aspects such as body hair growth, breast development, muscle growth, and height.
- Understanding hormones is essential for effectively working with them in different contexts.
- The video also addresses questions from the audience and provides insights into how metabolism is controlled through these hormones.
Food Shapes: Do They Matter?
- There is no scientific evidence supporting the idea that the shape of a food is relevant to its functional role in the body.
- Certain foods may contain substances that benefit certain organs, but there are many other sources of these nutrients that do not have the same shape.
- The idea that the shape of a food indicates its health benefits for a particular organ is unfounded.
- The shape of food does not affect its nutritional content or its impact on the body's organs.
Stevia: Naming & Impact
Stevia is a noncaloric sweetener that does not negatively impact the gut microbiome. It may slightly increase blood glucose but also improve insulin management. However, anything very sweet can create an insulin response, even if it doesn't contain calories.
Metabolism 101: Your Brain the Furnace
Metabolism 101: Your Brain the Furnace
The brain uses the most energy, accounting for about 75% of metabolic needs.
- Metabolism is the consumption of energy in the cells of the body for growth, repair, and maintenance.
- Thyroid hormone and growth hormone are crucial for setting the overall level of metabolism.
- These hormones not only affect body fat and muscle strength but also play a key role in brain function and cognitive ability.
Having a high metabolism is beneficial for overall health.
- Increasing muscle and reducing fat can increase metabolism.
- Thyroid hormone and growth hormone are important for metabolism, tissue repair, cognitive function, and aging.
- The hypothalamus in the brain plays a role in regulating thyroid and growth hormone.
Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary
The release of hormones from the brain and pituitary gland plays a crucial role in controlling metabolism and hormone release. Here are the key points to understand:
- The hypothalamus, located at the base of the brain, releases hormones called releasing hormones.
- Releasing hormones signal the pituitary gland to release other hormones into the bloodstream.
- Examples of releasing hormones include thyrotropin-releasing hormone and growth hormone-releasing hormone.
- The pituitary gland releases stimulating hormones, such as thyroid-stimulating hormone.
- Stimulating hormones act on specific organs, like the thyroid gland.
- The thyroid gland, located near the Adam's apple, releases hormones called T4 and T3.
- T3 is the more active hormone.
- Releasing hormones from the brain and stimulating hormones from the pituitary gland stimulate the release of thyroid hormones.
- Thyroid hormones play a role in controlling metabolism.
Understanding this brain-to-pituitary-to-organ pathway can help in taking actionable steps to control metabolism and hormone release.
Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues
Thyroid hormone, specifically T3, is vital for metabolism and energy utilization. It affects multiple tissues and helps convert fats and sugars into energy. Higher thyroid levels are linked to leaner bodies. Iodine is necessary for thyroid hormone production.
Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function
Iodine, L-Tyrosine, and selenium are essential for thyroid function. Here are the key points:
- Iodine is necessary for the production of thyroid hormone and can be found in sea salt, kelp, and seaweed.
- Iodine deficiency can lead to goiter, characterized by swollen bulges in the neck.
- L-Tyrosine combines with iodine to produce thyroid hormone.
- Selenium is also necessary for thyroid function.
- The brain and pituitary gland regulate hormone levels in the blood.
- Table salt is often fortified with iodine to prevent deficiency. Most individuals do not require a large amount of iodine.
How Much Iodine Do We Need? By Food, Supplement or Ocean Air
Iodine is an essential nutrient for thyroid hormone production and metabolism. Some people may benefit from supplementing iodine, which can be found in most salts and seaweed. People living near the coast can absorb iodine through the air, indicating that the amount needed from food or salt is relatively small. Iodine needs to be combined with L-tyrosine and sufficient selenium for optimal metabolism and tissue growth and repair. Thyroid hormone is also important for brain tissue repair and overall body health, not just for controlling body weight. The video discusses the importance of selenium in relation to controlling metabolism. It emphasizes the significance of selenium and its role in the body, highlighting that many people are already consuming sufficient amounts of it.
Selenium For Thyroid: Brazil Nuts & Other Valuable Sources
Selenium is crucial for thyroid hormone production and many people lack sufficient selenium in their diet. Brazil nuts are the best source, containing 550 micrograms per six to eight nuts. Other sources include fish, ham, pork, beef, turkey, chicken, cottage cheese, eggs, and brown rice. Consult a doctor before increasing selenium intake.
- Brazil nuts are the richest source of selenium, with 550 micrograms per six to eight nuts.
- Other selenium-rich foods include fish, ham, pork, beef, turkey, chicken, cottage cheese, eggs, and brown rice.
- It is important to consult with a doctor before increasing selenium intake.
- Selenium is crucial for thyroid hormone production and maintaining healthy thyroid function.
- In addition to selenium, iodine and L-tyrosine are also important for thyroid health.
- Highly processed foods may not provide sufficient amounts of these nutrients.
Selenium For Pregnancy, Prostate Cancer Risk, Acne
Selenium has multiple benefits for pregnancy, prostate cancer, and acne. It reduces the risk of preeclampsia during pregnancy and prostate cancer. It also helps in reducing acne. Pregnant women and those at risk for prostate cancer should ensure sufficient selenium intake. Selenium can offset low soil selenium content and has a minor but significant effect on reducing prostate cancer risk. Its impact on acne is related to its influence on thyroid hormone pathway and liver function.
“Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine
Clean eating, which involves consuming no processed foods and focusing on whole, natural foods, can have downsides related to thyroid hormone function.
Key points:
- Diets that are very meat-rich and lack vegetables, as well as diets that are very vegetable-rich but lack meats or salts, can lower thyroid hormone levels.
- People on all-meat diets may not be getting enough iodine, while those consuming a lot of cruciferous vegetables may interfere with thyroid hormone function.
- It is important to ensure adequate iodine intake, either through seaweed or iodine salt, to support thyroid hormone production.
- Plant-rich diets may make it difficult to obtain enough L-tyrosine, which is necessary for thyroid hormone synthesis.
The downsides of "clean eating" include potential thyroid hormone imbalances caused by diets lacking in either meat or vegetables, as well as insufficient iodine intake. It is crucial to ensure adequate iodine levels through seaweed or iodine salt, and to consider L-tyrosine intake for proper thyroid hormone synthesis.
Other Benefits of Iodine: Reducing Inflammation
Iodine supplementation or sufficient intake from food can reduce inflammation by lowering levels of c-reactive protein (CRP) and interleukin 6 (IL-6) in the blood. Other benefits of iodine include supporting thyroid hormone function, metabolism, brain health, cognitive function, and tissue repair. To support these functions, it is important to ensure adequate intake of iodine, selenium, and L-tyrosine.
Why & How Increased Thyroid Increases Metabolism
Increased thyroid levels can boost metabolism by increasing glucose uptake in tissues such as muscle and bone. This can lead to improved bone mineral density and faster recovery from injuries. The thyroid achieves this by increasing ATP production and utilizing iodine, selenium, and L-tyrosine. These nutrients support brain function and can be obtained through supplementation or dietary intake.
- Increased thyroid levels increase glucose uptake in muscle and bone tissues, boosting metabolism.
- This can improve bone mineral density and speed up recovery from injuries.
- The thyroid achieves this by increasing ATP production and utilizing iodine, selenium, and L-tyrosine.
- These nutrients also support brain function.
- They can be obtained through supplementation or dietary intake.
What To Eat To Support Your Brain
- Consuming nutrients that support hormones and biological pathways is important for brain health.
- Maintaining healthy levels of thyroid hormone is crucial for brain health.
- 75% of your metabolism comes from your brain.
- Consuming foods and supplements that promote healthy thyroid function is beneficial for brain health.
Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)
- Hyperthyroidism and hypothyroidism can be diagnosed through blood tests and have distinct symptoms such as bulging eyes, weight loss or gain, anxiety, and thinning hair.
- It is important to consult a physician if concerned about thyroid hormone levels.
- Prescription drugs and treatments, such as synthetic thyroid or surgical removal of the thyroid gland, can help manage these conditions.
- However, this discussion focuses on maintaining healthy thyroid levels through diet and supplementation.
Menstruation: Thyroid Carbohydrate & Sugar Craving
During the menstrual cycle, levels of thyroid hormone can vary significantly. It is difficult to determine the exact levels of thyroid hormone at different phases of the cycle through blood tests. However, it is important to experiment with supplementing or obtaining certain nutrients from foods to understand how they affect different aspects of the cycle.
Key points:
- Thyroid hormone levels fluctuate during the menstrual cycle
- Blood tests are not accurate in determining thyroid hormone levels at different phases of the cycle
- Experimenting with nutrient supplementation and food intake can help understand their effects on the cycle
In the first half of the cycle, before ovulation, there is a tendency to crave carbohydrates and sweets, which aligns with the biology of the menstrual cycle.
Key points:
- Carbohydrate and sugar cravings are common before ovulation
- This craving aligns with the biology of the menstrual cycle
Increasing starchy carbohydrates can raise thyroid hormone levels, while ketogenic diets have been shown to slightly lower thyroid levels.
Key points:
- Consuming starchy carbohydrates can increase thyroid hormone levels
- Ketogenic diets have a slight lowering effect on thyroid levels
Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain
The ketogenic diet can lead to a reduction in thyroid hormone levels, resulting in rapid weight gain when transitioning back to a traditional diet. Key points to consider are:
- The ketogenic diet reduces blood glucose levels but may also decrease thyroid hormone levels.
- Reintroducing carbohydrates into the diet should be done gradually to avoid rapid weight gain.
- Carbohydrates, especially starchy ones, are necessary for the healthy production of thyroid hormones T3 and T4.
- Craving carbohydrates in the early part of the menstrual cycle is associated with a healthy cycle.
- Understanding the interplay between hormones, such as insulin, glucose, estrogen, and thyroid, is crucial in comprehending the effects of the ketogenic diet.
It is important to carefully manage thyroid hormone levels when following a cyclic or long-term ketogenic diet. For individuals who consume carbohydrates, their thyroid levels are likely to be within a healthy range.
Growth Hormone: What, Why & How
Growth hormone plays a crucial role in metabolism, tissue repair, and growth. It is released from the brain and acts on various tissues in the body. Here are the key points:
- Growth hormone is closely related to thyroid hormone and they work together to increase metabolism.
- Extreme levels of growth hormone can lead to individuals being either too short or very large.
- The sequencing of growth hormone has allowed for the possibility of injecting it to replace lost hormone.
- There are natural ways to increase growth hormone levels.
- People who overproduce growth hormone may not want to control it, while those who underproduce it would.
- Individuals with normal levels of growth hormone may want to control it as they age, as the pituitary gland produces a significant amount of growth hormone during puberty and development.
Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy
Summary: Growth hormone (GH) levels decrease as we age, leading to slower recovery from injuries, accumulation of body fat, and a slower metabolism. Growth hormone replacement therapy has risks, such as excessive growth of all tissues. However, there are actionable tools to naturally increase growth hormone levels, including behavioral changes and supplements. These tools can lead to substantial increases in growth hormone, which can have powerful effects on metabolism and tissue repair.
Key Points:
- GH levels decrease with age, resulting in slower recovery, increased body fat, and slower metabolism.
- GH replacement therapy is popular but carries risks, such as excessive tissue growth.
- Natural methods, such as behavioral changes and supplements, can increase GH levels.
- Increased GH levels can have significant impacts on metabolism and tissue repair.
How To Powerfully Increase Growth Hormone: Know The Natural TriggerS
- The most profound aspect of the text is how to increase growth hormone levels naturally.
- Key points:
- Getting enough slow-wave sleep is important for increasing growth hormone levels.
- Keeping blood insulin and glucose levels relatively low can also help increase growth hormone levels.
- Eating within two hours of sleep can suppress growth hormone release.
- It is recommended to consult with a healthcare provider before making any changes to treatments or lifestyle.
Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep
- Eating too close to bedtime disrupts sleep
- Avoid eating within 2 hours of sleep
- Allows the body to enter slow-wave sleep and deep sleep during the first half of the night
- Second half of the night is characterized by REM sleep
- Prioritize sleep and optimize sleep quality for overall well-being
Delta Wave Brain Activity Is the Trigger For Growth Hormone Release
Delta wave brain activity during slow-wave sleep triggers the release of growth hormone. This is significant because understanding this mechanism allows for the potential to increase growth hormone release both during sleep and while awake. Research has shown that growth hormone is not released in a circadian-dependent manner, but rather in relation to slow-wave deep sleep and delta waves. Therefore, even during waking hours, it is possible to increase growth hormone release by inducing delta wave brain activity. Maintaining low blood glucose levels is also important for optimizing growth hormone release.
- Delta wave brain activity during slow-wave sleep triggers the release of growth hormone.
- Growth hormone is not released in a circadian-dependent manner, but rather in relation to slow-wave deep sleep and delta waves.
- Inducing delta wave brain activity can increase growth hormone release even during waking hours.
- Maintaining low blood glucose levels is important for optimizing growth hormone release.
LOW Doses of Melatonin Supplementation For Increasing GH Release
- Low doses of melatonin, around 500 micrograms, can shift the pattern of early night's sleep towards slow-wave deep sleep.
- Melatonin supplements on the market are usually in milligram dosages, which are higher than what is needed.
- Increasing growth hormone release during sleep is important for metabolic functions, fat loss, and tissue repair.
- There are other strategies to increase growth hormone release during waking hours, but they may be more challenging to implement.
Book: Altered Traits, Binaural Beats? Delta Waves Access
The book "Altered Traits" explores the effects of meditation on the mind and body, highlighting both immediate state changes and long-term trait changes. It discusses how certain types of meditation can induce brain states similar to slow-wave sleep, leading to increased growth hormone release. However, there is a lack of scientific evidence supporting the claim that binaural beats can induce delta waves in the brain. The video emphasizes that 20 minutes of daily sitting meditation can achieve these brain states, while other methods like yoga nidra and hypnosis may not. Low doses of melatonin and traditional meditation have scientific support for triggering delta waves and growth hormone release. The video also mentions actionable methods for increasing growth hormone release during wakefulness.
Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups
The duration and intensity of exercise play a crucial role in stimulating growth hormone release. Both weight training and endurance training should be limited to about 60 minutes to avoid high cortisol levels that can inhibit testosterone and estrogen pathways. A proper warm-up of around 10 minutes accelerates the release of growth hormone during the hard work phase.
Key points:
- Duration and intensity of exercise are important for stimulating growth hormone release
- Weight training and endurance training should be limited to 60 minutes to avoid high cortisol levels
- A proper warm-up of around 10 minutes accelerates growth hormone release during exercise
- Body temperature is important for maximizing growth hormone release during exercise
- High-intensity exercise without reaching muscle failure can increase resting growth hormone levels and growth hormone during sleep
- Low blood glucose levels are important for optimal exercise-induced growth hormone release.
Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release
Controlling metabolism and optimizing growth hormone (GH) release is crucial for maintaining balanced blood glucose levels and ensuring a proper cool-down after exercise. Here are the key points to consider:
- Balanced blood glucose levels are essential for maximizing GH release during sleep.
- Avoid having blood glucose levels too high or too low during exercise.
- Ingesting sugary sports drinks immediately suppresses GH levels.
- The ideal exercise duration for maximizing GH release is 60 to 75 minutes.
- Bringing body temperature back to normal quickly after exercise leads to significant spikes in GH.
- Failure to cool down properly or prolonged high body temperature can prevent the second increase in GH the following night.
- To enhance GH release, warm up well, exercise for the recommended duration, avoid going to absolute failure, and cool down by taking a cool shower, using ice packs, or adjusting room temperature.
- These strategies can lead to substantial increases in GH levels, similar to experiencing a second sleep during the day.
- However, excessive exercise intensity or prolonged high body temperature can disrupt the GH release process.
Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer
During exercise, growth hormone and insulin growth factor 1 (IGF-1) are released, with women experiencing the highest peak in levels within the first 30 minutes and men around 60 minutes. Factors such as cortisol, testosterone, and estrogen levels impact the release of these hormones. Women can achieve significant increases in growth hormone and IGF-1 with just 30 minutes of exercise, while men may need to exercise for a longer duration. It is important to cool down after exercise and not prolong it to ensure an increase in growth hormone levels the following night.
Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine
Arginine and ornithine are amino acids that can increase growth hormone levels. Here are the key points about these supplements:
- Arginine can be obtained from food or supplements and can enhance its effects when taken before bedtime or exercise.
- High blood glucose levels can diminish the impact of arginine.
- The recommended dosage of arginine is between three to ten grams, but taking more than nine grams can reduce growth hormone release.
- Excessive intake of arginine can cause gastrointestinal issues.
- Arginine, when taken orally or intravenously, can significantly increase growth hormone levels by 100-600% above baseline.
- Arginine is commonly used as a supplement to increase growth hormone release.
- It works by dilating arterials and increasing blood supply, similar to drugs used for erectile dysfunction.
- However, arginine can also dilate blood vessels, which may be problematic for individuals with heart conditions.
Arginine & Exercise Together Can Be Counter-Productive
Taking arginine as a supplement before exercise can limit the effects of exercise on growth hormone release.
Key points:
- Combining arginine with exercise does not result in an 800% increase in growth hormone, but rather a clamped increase of around 300 to 500%.
- Arginine has other effects on vasodilation and should be taken seriously, especially for individuals with heart conditions.
- Taking arginine before exercise cancels out the effects of exercise on growth hormone.
- Arginine and exercise do not have a synergistic effect and produce the same results as doing one or the other.
- There may be better methods than using arginine as a supplement to increase arginine levels in the blood.
L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution
L-Citrulline is a compound that has powerful effects on vasodilation and growth hormone levels. It acts as a donor for arginine, leading to bigger increases in arginine than taking arginine itself. L-Citrulline also increases blood flow and improves muscle oxygenation. It may be a better option than arginine for increasing growth hormone levels in males. However, caution should be taken regarding its effects on blood pressure.
Growth Hormone Changes Across The Lifespan: No One Escapes
As we age, the amount of growth hormone that our body releases each night is reduced by two to threefold between the ages of 30 and 40. This decline in growth hormone levels is consistent across the board, unlike testosterone levels which vary greatly from person to person. This age-related decline in growth hormone can affect our ability to recover from exercise and wound healing. However, there are straightforward ways to manipulate growth hormone levels through exercise and supplementation.
- Growth hormone levels decrease by two to threefold between the ages of 30 and 40.
- This decline is consistent across all individuals.
- Unlike testosterone levels, growth hormone decline is not variable.
- Age-related decline in growth hormone can impact exercise recovery and wound healing.
- Optimizing sleep, avoiding eating close to bedtime, and exercising can offset the decline.
- Exercise can lead to a 300 to 500% increase in growth hormone levels.
- Age-related decline in growth hormone can be completely offset through these behaviors.
Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone
Heat and cold can trigger significant increases in growth hormone levels.
Key points:
- Growth hormone is released from the hypothalamus and acts on various tissues in the body.
- Increasing body temperature can lead to higher growth hormone levels.
- Increasing brain temperature can be dangerous and potentially fatal.
- Cold temperatures have a wider range of tolerance.
- Deliberate hyperthermia, such as using a sauna, can significantly increase growth hormone release.
- Warming up a few degrees before exercise can lead to larger and quicker increases in growth hormone during the exercise.
Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)
Exposing the body to high heat for short periods of time, ranging from 20 to 30 minutes, at temperatures between 80 degrees Celsius and 100 degrees Celsius (175 degrees Fahrenheit to 210 degrees Fahrenheit), has been shown to increase growth hormone release by 16 fold. This effect was observed in a study where participants spent 20 minutes in a sauna followed by a 30-minute cooling period, and it was repeated for three consecutive days. It is important to note that prolonged exposure to high heat can be dangerous and should be done under the guidance of a doctor.
- Sauna sessions with breaks in between can significantly increase growth hormone levels.
- Alternative methods such as wearing plastic bodysuits or creating a steam-filled room can be used if a sauna is not available.
- Caution must be exercised to avoid overheating, as it can be dangerous.
- The increase in growth hormone levels can be up to 16-fold.
- The specific heat protocols involve using saunas to increase body temperature, stimulating neurons in the hypothalamus that release growth hormone.
- A recent study explores the relationship between temperature and hormones.
2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin
- Heat exposure, like sauna use, can decrease cortisol levels but does not affect testosterone, DHEA, or prolactin levels.
- Cold exposure has mixed effects on cortisol, testosterone, DHEA, and prolactin levels.
- Heat exposure has positive effects on growth hormone.
- There were no immediate direct effects observed on hormones during or after sauna use.
Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.
Prescription Growth Hormone and Emerging Peptides Therapeutics: A Comprehensive Overview
- Consulting with a physician is crucial before considering the use of prescription growth hormone and emerging peptide therapeutics.
- Injecting hormones like growth hormone can suppress the body's natural production of that hormone.
- Some individuals may be able to temporarily stop taking the hormone and wait for their natural production to resume.
- Peptides, such as sermorelin, can be used as a substitute for growth hormone-releasing hormone to stimulate growth hormone release.
- Prescription peptides can be used for medical reasons or longevity purposes.
- Peptides can shut down natural production of growth hormone-releasing hormone but can also continue hormone production even after stopping the compound.
- Gastric peptides, ipamorelin, and tesamorelin are examples of emerging peptide therapeutics used in various industries.
- These substances can improve recovery time, healing rates, and tissue and wound healing.
- It is important to consider the potential risks and make informed decisions about the use of prescription growth hormone and emerging peptide therapeutics.
Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone
- Thyroid hormone and growth hormone play a crucial role in controlling metabolism.
- These hormones regulate nutrient utilization, fat stores, muscle repair, and cartilage repair.
- Adequate sleep, exercise, and safe hyperthermia can optimize these hormone pathways.
- Understanding these hormones is important for understanding the brain-hormone interplay and their impact on eating, growth, and cognitive function.
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