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How to Control Your Metabolism by Thyroid & Growth Hormone — Whalespan

Content›Video›How to Control Your Metaboli…

How to Control Your Metabolism by Thyroid & Growth Hormone

Andrew Huberman1h 46m · 2021-04-26

Support Rate

81%

150 of 186 claims supported

Support rate

150 of 186 claims supported

150 supported36 partial / not

Claims from this content

149

✓Well SupportedThorne supplements are considered highly stringent regarding ingredient precision and quality.✓Well SupportedA sauna protocol of 20 minutes followed by 30 minutes of cooling, repeated for three consecutive days, can lead to a 16-fold increase in growth hormone release.✓Well SupportedThe increase in growth hormone from sauna use is likely due to increased activity of hypothalamic neurons that regulate heat and stimulate growth hormone release.✓Well SupportedGrowth hormone secretion diminishes starting in the early 30s and is normally released during slow-wave sleep, particularly in the early part of the night.✓Well SupportedAndrew Huberman fasts until 11 AM or 12 PM, then consumes a low-carb, keto-ish lunch and dinner with carbohydrates to aid sleep.

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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✓Well SupportedA five-minute daily meditation practice before sleep may double benefits for sleep and growth hormone release.

✓Well SupportedArginine doses of 3-10 grams or more can increase growth hormone levels, but exceeding a threshold can blunt the effect.

✓Well SupportedMeasuring T3 is important because it is the biologically active thyroid hormone.

✓Well SupportedSix to eight Brazil nuts contain approximately 550 micrograms of selenium.

✕Not SupportedMelatonin is not recommended due to off-target effects, inaccurate labeling, and ineffectiveness for maintaining sleep.

✓Well SupportedPrioritizing sufficient quality and quantity of sleep, particularly deep non-REM sleep, optimizes growth hormone release.

✓Well SupportedThyroid hormone and growth hormone are critical for metabolism, nutrient utilization, fat mobilization, and tissue repair.

✓Well SupportedExercise, avoiding eating close to bedtime, and optimizing sleep can offset the age-related decline in growth hormone.

✓Well SupportedGrowth hormone increases liver production of IGF-1, which increases muscle mass.

✓Well SupportedFour 12-minute sauna sessions at 90-91°C, followed by 6-minute cool-down breaks in 10°C water, significantly decreased cortisol output in young adult men.

✓Well SupportedKetogenic or carnivore diets can lead to significantly lower T4 and T3 thyroid hormones, indicating a suboptimal metabolic thermostat.

✓Well SupportedSufficient iodine, selenium, and L-tyrosine intake is necessary for healthy thyroid function and metabolic processes.

✓Well SupportedIGF-1 is important for brain health and muscle repair, and exercise directs it to the brain.

✓Well SupportedBlinkist provides 15-minute condensed takeaways from nonfiction books, which can help jog memory and surface missed key points.

✓Well SupportedExercise that increases body temperature by a few degrees before the workout leads to larger and quicker increases in growth hormone during exercise.

✓Well SupportedThyroid-releasing hormone signals the pituitary to release TSH, which acts on the thyroid to release T4 and T3.

✕Not SupportedSupplementing melatonin at typical doses is not recommended due to potentially negative effects on the reproductive axis and hormones.

◐Partially SupportedDevelopment, defined as continuous change, lasts the entire lifespan from conception to death, with hormones constantly updating body functions.

◐Partially SupportedArginine supplementation prior to bedtime, especially when fasted, may elevate growth hormone levels, but supporting literature is weak.

✓Well SupportedIndividuals not consuming Brazil nuts or significant amounts of animal-based foods may not be getting enough selenium.

◐Partially SupportedMunk Pack makes keto-friendly snacks with one gram of sugar or less that are free from soy, trans fat, sugar alcohols, and artificial colors.

✓Well SupportedPeptides like ipamorelin and tesamorelin are used in the longevity and self-augmentation fields, with some having clinical uses.

◐Partially SupportedAdequate selenium intake supports thyroid function, which impacts metabolism.

✕Not SupportedVigorous exercise episodes lasting longer than an hour are not hormonally beneficial when performed regularly.

◐Partially SupportedMaintaining relatively low blood glucose levels during exercise is important for maximizing growth hormone release.

◐Partially SupportedHypothalamic releasing hormones stimulate the pituitary gland to release stimulating hormones.

✓Well SupportedStevia is a noncaloric sweetener, not an artificial sweetener, and does not appear to negatively impact the gut microbiome.

◐Partially SupportedAvoiding caloric intake in the two hours preceding sleep facilitates growth hormone release in the first hours of sleep.

✓Well SupportedTreatments for hyperthyroidism can involve surgical removal of the thyroid gland or medications that block receptors or interfere with brain-pituitary-thyroid pathways.

◐Partially SupportedFor women, exercising for the first 30 minutes is optimal for growth hormone and IGF-1 release; for men, it is 60 minutes.

◐Partially SupportedThyroid hormone (T3) promotes metabolism by facilitating the breakdown of fats and sugars into ATP and acting on tissues like muscle, liver, cartilage, and bone.

◐Partially SupportedDeclining growth hormone levels with age contribute to slower injury recovery, increased body fat, and a slower metabolism.

◐Partially SupportedHealthy thyroid function supports the brain's ability to utilize glucose and ketones by directing blood glucose to the brain.

◐Partially SupportedSermorelin increases growth hormone secretion and IGF-1 levels.

◐Partially SupportedCraving carbohydrates and sweets more in the first half of the menstrual cycle is biologically consistent with hormonal shifts.

◐Partially SupportedGrowth hormone secretion is linked to delta wave activity in the brain during slow-wave sleep.

✓Well SupportedTaking exogenous hormones, such as growth hormone, testosterone, or thyroid hormone, will shut down the body's own natural production of those hormones.

◐Partially SupportedStarchy carbohydrates support the production of thyroid hormones T3 and T4, and very low carbohydrate intake reduces these hormones.

◐Partially SupportedThe brain and hormones engage in a bidirectional communication.

◐Partially SupportedHigher thyroid hormone levels are associated with leaner bodies, while lower levels are associated with less lean bodies.

◐Partially SupportedBehavioral and supplement-based tools can increase growth hormone levels significantly (300-500% or more).

◐Partially SupportedHealthy thyroid function aids recovery from injuries by diverting energy towards repair of bone, muscle, and cartilage.

◐Partially SupportedMost individuals can benefit from actionable tools to maintain or increase growth hormone levels, unless they have an overproduction of growth hormone.

◐Partially SupportedNatural hormone production can sometimes resume after cessation of exogenous hormones, though this is not guaranteed.

✕Not SupportedExcessive heat can damage neurons and lead to fatal hyperthermia.

◐Partially SupportedThe majority of the information in Matt Walker's 'Why We Sleep' is accurate and highly legitimate.

◐Partially SupportedTo maximize growth hormone release, exercise should last 60-75 minutes, involve warming up, and avoid pushing muscles to absolute failure.

◐Partially SupportedTypical supplemental melatonin doses (1-20mg) are many magnitudes higher than the natural nightly release and are considered supra-physiological.

✓Well SupportedGradually reintroducing carbohydrates after a very low carbohydrate intake may help manage potential weight gain.

◐Partially SupportedThyroid hormone and growth hormone are crucial for metabolism, tissue repair, maintaining cognitive function, and preventing cognitive decline with age.

◐Partially SupportedThyroid hormone increases metabolism and allows for greater glucose uptake by tissues, which can improve bone mineral density.

◐Partially SupportedDaily selenium requirements for children 14 years or younger are 30-40 micrograms.

◐Partially SupportedRapidly returning body temperature to normal levels after exercise is associated with significant spikes in growth hormone.

◐Partially SupportedThyroid hormone levels should be tested via blood to determine optimal intake.

◐Partially SupportedWeight training or endurance training for approximately 60 minutes maximizes growth hormone release.

✓Well SupportedMost individuals could benefit from ingesting slightly more selenium than they currently do, after consulting a doctor.

◐Partially SupportedMost people may not be getting enough selenium to increase thyroid hormone levels.

◐Partially SupportedPeptides are short amino acid sequences that can mimic hormone or peptide effects.

◐Partially SupportedWhen supplementing with selenium, avoid overconsumption by also eating large amounts of selenium-rich foods.

✓Well SupportedHighly processed foods are detrimental to health.

◐Partially SupportedReduced thyroid hormone levels on ketogenic diets may explain rapid weight gain when carbohydrates are reintroduced.

✕Not SupportedExcessive selenium intake can lead to negative health consequences.

✕Not SupportedConsuming foods from areas with low selenium soil content may increase prostate cancer risk.

◐Partially SupportedSelenium is essential for thyroid hormone synthesis.

◐Partially SupportedBeets contain arginine, which can control blood vessel dilation and is related to heart health.

◐Partially SupportedWalnuts contain fatty acids that may be beneficial for brain health.

◐Partially SupportedPlant-rich diets can make it difficult to obtain sufficient L-tyrosine.

◐Partially SupportedStandard meditation for 20 minutes focusing on breathing may help access delta waves.

◐Partially SupportedHigh-intensity exercise, without pushing muscles to complete failure but getting close, can increase resting growth hormone levels by 300-500% and growth hormone during the following night's sleep by 300-500%.

◐Partially SupportedL-citrulline supplementation can increase power output, reduce fatigue, increase nitric oxide, improve vasodilation, allow for more training volume, decrease arterial stiffness, and increase growth hormone.

✕Not SupportedConstant, sustained levels of injected peptides can activate long-lived gene expression programs, which could be problematic if a tumor is present.

◐Partially SupportedIngestion of anything very sweet, regardless of calories or artificiality, can create an insulin response, and even smelling baked goods can increase insulin secretion.

◐Partially SupportedTestosterone levels do not necessarily decline with age, as some men in their 90s maintain levels similar to those in their 20s.

◐Partially SupportedGastric peptides and other compounds related to the ghrelin pathway or from the liver can improve tissue and wound healing rates.

◐Partially SupportedPeptides are used to reduce body fat, increase recovery time, and improve healing rates.

◐Partially SupportedIncreasing muscle mass and reducing fat can increase metabolism because muscle burns more energy than adipose tissue.

✕Not SupportedHigh oral doses of arginine (9+ grams) can cause gastrointestinal disturbances.

✕Not SupportedExcessively long exercise duration or prolonged elevated body temperature can disrupt growth hormone release.

◐Partially SupportedVery low doses of melatonin, around 500 micrograms (0.5mg), may be beneficial for shifting early night sleep towards delta wave activity and improving growth hormone release.

◐Partially SupportedThe brain accounts for approximately 75% of basal metabolic needs.

◐Partially SupportedExogenous testosterone or estrogen administration results in tenfold higher levels compared to increasing endogenous production through supplements or behaviors.

✕Not SupportedInjecting excessively high levels of growth hormone can cause the growth of all tissues, including organs.

◐Partially SupportedMetabolism is the cellular consumption of energy for tissue growth, repair, and maintenance of function.

◐Partially SupportedVegetarian diets including mushrooms, spinach, milk, yogurt, lentils, and cashews may not provide sufficient selenium.

◐Partially SupportedThe recommended daily intake of selenium is 55 micrograms.

◐Partially SupportedExperimenters with doctor's clearance can increase selenium levels to observe impacts on metabolism.

◐Partially SupportedSufficient selenium intake is associated with a reduced risk of preeclampsia.

◐Partially SupportedFish and shellfish are good sources of selenium.

◐Partially SupportedFor individuals consuming carbohydrates, adequate intake of selenium, tyrosine, and iodine is likely sufficient to maintain healthy thyroid levels.

◐Partially SupportedSelenium is present in foods like mushrooms in much smaller quantities (e.g., 12 micrograms per bowl) compared to recommended daily intake.

◐Partially SupportedPork, beef, turkey, chicken, cottage cheese, eggs, and brown rice contain less selenium compared to Brazil nuts.

◐Partially SupportedSufficient selenium intake is associated with a reduction in acne.

◐Partially SupportedSufficient selenium intake can reduce the risk of prostate cancer.

◐Partially SupportedThyroid hormone and growth hormone are critical for metabolism, influencing nutrient utilization, body fat stores, and the repair of muscle and cartilage.

◐Partially SupportedTaking exogenous hormones like thyroid hormone, testosterone, estrogen, or growth hormone can suppress the body's natural production of those hormones.

◐Partially SupportedIndividuals on all-meat or ketogenic diets with limited vegetable intake may need to check their iodine levels.

◐Partially SupportedPlant-rich diets may increase the need for iodine due to the presence of cruciferous vegetables.

◐Partially SupportedIodine supplementation or sufficient dietary iodine intake is associated with reduced levels of C-reactive protein (CRP) and an anti-inflammatory effect.

◐Partially SupportedHistorically, iodine deficiency in inland or mountainous regions led to goiter, characterized by thyroid gland hypertrophy due to overstimulation.

◐Partially SupportedIndividuals following a strict 'clean diet' might not be getting enough iodine.

◐Partially SupportedIodine is a key actionable component for thyroid hormone production, commonly found in sea salt, kelp, and seaweed.

◐Partially SupportedMost individuals obtain sufficient iodine from their diet or from iodized table salt, which is common globally.

◐Partially SupportedIodine supplementation can reduce circulating Interleukin-6 (IL-6), which is associated with inflammation.

◐Partially SupportedPeople living near the coast may absorb sufficient iodine directly from ocean air.

◐Partially SupportedBrazil nuts are a direct way to achieve sufficient selenium levels but carry a risk of overconsumption.

◐Partially SupportedL-citrulline supplementation can decrease blood pressure.

◐Partially SupportedL-citrulline decreases C-reactive protein and improves muscle oxygenation.

✕Not SupportedThere is no quality peer-reviewed scientific evidence to support the claim that binaural beats can induce delta waves or slow-wave sleep.

✕Not SupportedIndividuals who are hyperthyroidal should be cautious with kelp and seaweed consumption due to high iodine content.

✕Not SupportedArginine's vasodilatory effects can be a serious issue for individuals with heart conditions.

◐Partially SupportedThyroid hormone increases glucose uptake by tissues, particularly muscle and bone, and can increase bone mineral density.

◐Partially SupportedIodization of table salt was implemented partly to prevent goiter caused by iodine deficiency.

◐Partially SupportedStevia may lead to slight increases in blood glucose but can also slightly improve insulin management at non-super-sweet concentrations.

◐Partially SupportedLion's mane and chaga mushrooms have a slight anxiolytic effect.

◐Partially SupportedOptimizing sleep, arginine, adequate exercise, proper warm-ups, and avoiding excessively long or intense exercise can support metabolic health.

◐Partially Supported20 minutes of daily sitting meditation can allow individuals to access slow-wave sleep-like brain states.

◐Partially SupportedIncreasing muscle mass and reducing fat can increase metabolism.

◐Partially SupportedThyroid hormone and growth hormone are key regulators of metabolism.

◐Partially SupportedThyroid hormone levels can be measured through blood tests, with telltale signs of hyperthyroidism or hypothyroidism available online.

◐Partially SupportedOrnithine can increase growth hormone through an indirect pathway.

◐Partially SupportedDiet and supplementation can support healthy thyroid hormone levels.

◐Partially SupportedIn humans, IGF-1's positive effects on memory and cognition are not due to an increased number of neurons, unlike in animals.

✕Not SupportedConsuming high amounts of cruciferous vegetables can interfere with thyroid hormone function and increase the need for iodine.

✕Not SupportedDiets very low in processed foods can lead to low iodine intake.

◐Partially SupportedHormones control gene expression, as exemplified by their role in puberty-related development.

◐Partially SupportedGrowth hormone release is initiated in the hypothalamus, which communicates with the pituitary gland.

◐Partially SupportedWeight gain can occur more quickly when individuals in ketosis consume carbohydrates again, requiring thyroid metabolism.

◐Partially SupportedGrowth hormone deficiency can lead to short stature, while excessive growth hormone can cause acromegaly and gigantism.

◐Partially SupportedHormones can have immediate effects by binding to cell receptors to impact cell growth and can control gene expression.

◐Partially SupportedLion's mane mushroom has been shown to slightly lower depression symptoms and offset cognitive decline.

◐Partially SupportedRecommended daily selenium intake varies by country, with an average of approximately 155 micrograms.

◐Partially SupportedDelta wave activity and slow-wave sleep are critical for gating growth hormone release.

◐Partially SupportedA high metabolism is associated with more lean tissue and less adipose tissue, which is considered healthy.

◐Partially SupportedPeptides like sermorelin can stimulate hormone secretion and potentially change gene expression, leading to hormone production after peptide cessation.

◐Partially SupportedDeliberate, safe hyperthermia, such as sauna use, may be beneficial.

◐Partially SupportedHeat exposure from saunas does not appear to directly affect testosterone, DHEA, or prolactin levels.

◐Partially SupportedSufficient iodine, L-tyrosine, and selenium in the diet are necessary to increase metabolism for tissue growth and repair.

◐Partially SupportedSynthesized thyroid hormone is available by prescription for individuals who do not produce enough thyroid hormone.

◐Partially SupportedThyroid hormone levels can fluctuate significantly across the menstrual cycle in individuals who menstruate.

◐Partially SupportedThyroid hormone is crucial for metabolism, impacting body composition, tissue repair, injury recovery, brain tissue maintenance, and neuronal damage clearance.

◐Partially SupportedProximity to the ocean can provide sufficient iodine through airborne absorption.

✕Not SupportedIndividuals with hyperthyroidism should not supplement with iodine.

◐Partially SupportedSymptoms of hyperthyroidism can include bulging eyes, inability to maintain weight, shakiness, and anxiety.

◐Partially SupportedL-citrulline increases blood flow and growth hormone levels while lowering blood pressure.