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. Episode show notes: https://go.hubermanlab.com/Ao6Skcc 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: https://youtu.be/17O5mgXZ9ZU Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *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 Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer