How to control your metabolism by thyroid and growth hormone | Huberman Lab Podcast #17
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In this podcast, Professor Huberman discusses the impact of hormones on the body and how they can affect metabolism, body composition, and brain function. Hormones are incredibly powerful chemicals that can impact our entire lifespan, influencing our body’s development, functions, and ability to grow according to our needs.
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Professor Huberman’s goal is to provide actionable tools that can help elevate or reduce these hormones based on individual needs. By understanding the organizational logic behind hormones and their role within the body, one can work with their hormones effectively and make informed decisions about their health.
One popular belief about food is that the shape of food can indicate which organs it is good for. However, there is no scientific evidence to support this belief. Instead, certain foods contain substances that are beneficial for specific organs. For example, beets contain arginine, which can benefit heart health, and walnuts contain fatty acids that may be beneficial for brain health. Therefore, it is best to rely on scientific evidence and not the shape of a food when making dietary choices.
Emulsifiers in highly processed foods can strip the mucosal lining of the gut and limit signaling of hormones related to satiety. However, stevia is a noncaloric sweetener that does not negatively impact the gut microbiome. While ingestion of anything sweet creates an insulin response, walking past a bakery and smelling baked goods can also increase insulin secretion.
Metabolism is the consumption of energy in the cells of the body for growth, repair, and maintenance of function. Two hormones, thyroid hormone, and growth hormone are critical for metabolism, body composition, and brain function. Maintaining a high metabolism is great for having more lean tissue, less adipose tissue, and strong bones and muscles, and these two hormones play an essential role in tissue repair and cognitive function.
The thyroid gland releases two hormones, T4 and T3, which stimulate different tissues and their metabolism. The thyroid hormone converts fats and sugars into energy and goes to white fat cells to liberate fats for energy. Higher thyroid is associated with leaner bodies, and lower thyroid with less lean bodies. Iodine is essential for healthy thyroid function and is found in sea salt, kelp, seaweed, and table salt.
Selenium is also essential for allowing L-tyrosine and iodine to interact in thyroid hormone production. Most people get enough iodine from their diet, but individuals may not be getting enough selenium, especially those on vegetarian diets. Brazil nuts are the best food source for selenium, but pork, beef, and certain fish also contain it.
Blood sugar increases after eating, and insulin regulates it to avoid damage to tissues or hypoglycemia. The thyroid increases glucose uptake in tissues, especially in muscles and bones, improving bone mineral density and injury recovery. Eating things that support healthy levels of thyroid hormone is important for a healthy metabolic rate.
Excessive thyroid hormone levels can cause bulging eyes, shaky anxiety, inability to maintain weight, and thinning hair. Treatments for high or low levels include prescription drugs and surgeries. It is important to focus on maintaining healthy thyroid levels through diet and supplementation.
During the first half of the menstrual cycle before ovulation, people crave carbohydrates and sweets more. Thyroid hormone levels can fluctuate across the menstrual cycle, so experimentation may be necessary to figure out how to supplement or obtain the necessary nutrients for different phases of the cycle.
Growth hormone is another critical hormone that decreases as we age, leading to slower injury recovery, fat accumulation, and metabolism slow down. Growth hormone replacement therapy has become popular in the last 20 years, but high levels can cause growth of all tissues, including the heart and lungs. There are tools that anyone can use to increase growth hormone levels, including behavioral changes and supplements.
It is important to consult a doctor before manipulating hormone levels or supplementing with iodine. Risks can be associated with growth hormone replacement therapy, so it’s crucial to undertake careful consideration and research before making these changes. Focus instead on maintaining healthy levels of hormones through diet and supplementation for overall good health.
Maintaining healthy levels of growth hormone is essential for overall health. Some behaviors can help increase growth hormone levels, such as getting enough sleep and having low blood insulin and glucose levels. However, before making any changes to improve growth hormone levels, it is important to talk to a healthcare provider, as specific treatments should be discussed with them.
Research shows that growth hormone is released during slow-wave sleep in the early part of the night. Eating within two hours of sleeping can suppress growth hormone release. Overproduction of growth hormone is rare, and most people can benefit from increasing its release.
To optimize slow-wave sleep, it is crucial to plan meals accordingly to avoid hunger-induced insomnia. The Huberman Lab Podcast episodes 2–4 offer numerous tools for optimizing sleep. Avoid eating too close to bedtime to ensure deep sleep. The first half of the night is dominated by slow-wave and deep sleep, while the second half of the night is dominated by REM sleep. Understanding the importance of the early phase of sleep and considering the importance of pathways related to sleep can help increase growth hormone release.
Slow-wave deep sleep triggers the release of growth hormone, which is not released in a circadian-dependent way but triggered by slow-wave sleep and delta waves. Measuring slow-wave sleep can help increase growth hormone release. Eating close to bedtime or having high blood glucose levels can hinder growth hormone release.
Melatonin supplementation may be helpful for jet lag, but it can interact with reproductive hormones and suppress puberty. Low levels of melatonin supplementation may aid in the transition to slow-wave sleep and improve growth hormone release. Micrograms of melatonin may be beneficial, and the book “Altered Traits” provides information on ways to potentially increase growth hormone release. However, other methods for increasing growth hormone release may be hard to access.
Meditation can induce brain states close to slow-wave sleep, which may increase growth hormone release. Binaural beats and their effectiveness for inducing delta waves are not yet supported by peer-reviewed studies. Low doses of melatonin, behaviors such as exercise and intermittent fasting, and supplements such as arginine or L-citrulline can increase growth hormone release significantly.
Exercise type and duration are key for growth hormone release. Weight training or endurance training for a maximum of 60 minutes is best. Exercising for too long can inhibit testosterone and estrogen. High-intensity exercise close to muscle failure leads to a 300–500% increase in growth hormone levels. Warm up for 10 minutes to accelerate growth hormone release, and warm up the entire body, not just the limbs, to maximize growth hormone release. Low blood glucose levels are crucial for maximizing growth hormone release during exercise.
Optimal conditions for growth hormone release during sleep require moderate blood glucose levels. Excessive sugar intake should be avoided, and ingesting a sports drink with caloric sugar immediately flattens growth hormone levels. Exercise for 60–75 minutes with moderate intensity, avoiding going to absolute failure. After exercise, quickly bring body temperature back to normal levels to increase the probability of growth hormone release. Proper exercise and temperature control can result in 300–500% increases in growth hormone levels.
Growth hormone works through its effects on the liver, and exercise triggers the release of growth hormone and IGF-1, which trigger improvements in memory and learning. Women access the biggest peak in growth hormone and IGF-1 early in the exercise within the first 30 minutes, while men get the peak later, around 60 minutes. Cortisol, testosterone, and estrogen impact the release of growth hormone and IGF-1 during exercise. Cooling down after exercise is important to ensure growth hormone is increased the following night.
Supplementation can also increase growth hormone levels. Arginine and L-citrulline can potentially increase growth hormone levels and vasodilation. Ornithine can also increase growth hormone indirectly. L-citrulline may be a better option than arginine for increasing growth hormone levels. Peptides are short sequences of amino acids that can have similar effects to hormones when injected, but it is important to talk to a physician first.
Understanding hormone pathways like thyroid and growth hormones, estrogen, and testosterone can provide a deeper understanding of how the brain and body function. These hormones regulate metabolism and nutrient use and have the ability to repair muscle and cartilage and use body fat stores. Actions like sleep, exercise, and sauna can help optimize these hormones, and ghrelin and cholecystokinin are additional hormones to understand.
In conclusion, to optimize growth hormone levels, it is crucial to adopt a healthy lifestyle that includes good sleep hygiene, exercise, and diet. Peptides and some supplements can also increase growth hormone levels, but taking them has long-term effects on the body and should be done after consulting with a doctor. Understanding the different hormone pathways can be beneficial for improving overall health.
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Link to podcast: https://www.youtube.com/watch?v=x7qbJeRxWGw
These notes are my take on the podcast and not word-for-word, so don’t come at me if they are not perfect. I did my best to get it right, but mistakes happen. So, take them with a grain of salt, use them as a map, and double-check the details by listening to the podcast yourself. Remember, if you take any action based on these notes, it’s all on you. Hope you find them helpful!
