🔑 Key Takeaways
- Hormones like thyroid and growth hormone can impact metabolism and there are tools to manipulate them. Some foods have nutrients that support heart and brain health, but food shape doesn't determine its function. Distinguish between artificial and non-caloric sweeteners like stevia.
- Hormones, particularly thyroid hormone and growth hormone, play a significant role in regulating metabolism, which is not just about weight loss but also affects overall wellbeing and cognitive function. Building muscle, reducing fat, and adjusting the muscle-fat ratio can boost metabolism.
- The thyroid gland produces hormones that promote metabolism and convert energy, but it needs iodine and selenium to function properly. A clean diet may require iodine supplementation. Hypothyroidism can cause weight gain and other health issues.
- Iodine and selenium are important for thyroid health. Iodine deficiency can lead to goiter and hypothyroid patients may need iodine supplements. Selenium is crucial in making thyroid hormone and can be found in Brazil nuts. Always consult a doctor before supplementing.
- Selenium is necessary for proper thyroid function and can be found in Brazil nuts and animal-based foods. While not getting enough can negatively impact metabolism, too much can be harmful. It’s crucial to maintain a proper balance and include iodine, selenium, and L tyrosine in a clean diet. Selenium also reduces the risk of pre-eclampsia, prostate cancer, and acne.
- Consuming enough iodine is crucial for proper thyroid function, which impacts metabolism, brain health, tissue repair, and bone mineral density. Cruciferous vegetables can interfere with iodine absorption, and adequate intake is linked to anti-inflammatory and overall health benefits.
- Incorporate iodine, selenium, and tyrosine into your diet, consume starchy carbohydrates, and consider cyclic ketogenic diets to support healthy thyroid hormone levels. Consult a physician for concerns regarding thyroid health and utilize available medical treatments when necessary.
- Carbs are important for a healthy menstrual cycle, but strict keto diets can affect thyroid function. Growth hormone supports metabolism and tissue growth, but too much can cause organ enlargement. Be cautious with growth hormone replacement therapy to avoid potential abuse.
- Maintaining healthy blood glucose levels, deep sleep, and increasing delta wave activity can boost growth hormone. Consult with a healthcare provider before making changes to diet or exercise routine. Growth hormone is essential for tissue repair and metabolism.
- Low doses of melatonin and certain types of meditation can improve slow wave deep sleep and growth hormone release. Improving sleep quality and reducing stress can also increase growth hormone release.
- To maximize growth hormone release during exercise, follow these steps: warm-up for at least 10 minutes, limit exercise to 60-75 minutes of high intensity training, and achieve normal body temperature quickly post-exercise. Avoid sugary sports drinks.
- Exercise can increase growth hormone and IGF one, which have positive effects on memory and cognition. Women can access the peak early, while men require a full 60 minutes. Cooling off and safe supplementation can further enhance the process.
- Arginine, when taken following proper guidelines, may increase growth hormone production. However, oral supplements can cause GI disturbance and heart patients should avoid them. Citrulline may be a better alternative as it increases arginine and growth hormone production.
- To increase growth hormone levels, consider supplementation or exercise, but also prioritize restful sleep, regular physical activity, avoiding late-night eating, and maintaining a comfortable temperature in your surroundings.
- Heat can damage the brain, but safe hypothermia can increase hormone release. Short periods of heat exposure may improve growth hormone release by 1600%. Use caution with hyperthermia and take cooling breaks to avoid overheating.
- Sauna use can increase growth hormone and decrease cortisol, but caution and consultation with a physician are necessary when considering hormonal interventions. Peptides offer a newer option for hormone-like effects, but potential side effects and long-term consequences should be considered.
- Peptides can promote the release of hormones for clinical or personal use, but constant injection can promote long-term changes in hormone production and the growth of unhealthy tissues. It's important to understand their risks before using.
📝 Podcast Summary
The Importance of Understanding Hormones, Food Shapes, and Sweeteners.
Understanding hormones is important as they can have immediate effects on cells and control gene expression. Hormones like thyroid and growth hormone can impact our metabolism and there are tools available to elevate or reduce these hormones for specific reasons. The shape of a food does not necessarily indicate its functional role in the body, however, some foods like beets and walnuts do contain nutrients that support heart and brain health. Lastly, it is important to distinguish between artificial and non-caloric sweeteners like stevia.
The Role of Hormones in Setting Your Overall Metabolism
Metabolism is not just about losing weight but having a high metabolism is great for your wellbeing, body composition and cognitive function. Thyroid hormone and growth hormone are the two hormones that are most significant for setting your overall level of metabolism. Neurons in the hypothalamus release hormones that signal the pituitary to release other hormones such as thyrotropin or thyroid releasing hormone and growth hormone releasing hormones to regulate metabolism. Adding muscle to your body and reducing fat or adjusting the ratio of the two can increase metabolism. Hormones are substances that are released from one location in the body that go and act other locations in the body and play an important role in maintaining cognitive function throughout the lifespan.
The Role of Iodine and Selenium in Thyroid Function
The brain releases releasing hormones that stimulate organs through the pituitary gland. The thyroid gland, located near the Adam's apple, produces T3 and T4 hormones that promote metabolism and convert energy. Iodine from sea salt, kelp, and seaweed is necessary for the thyroid to produce hormones and combining with L-tyrosine. Selenium is also necessary for thyroid function. Most people get enough iodine from their diet, but those with a clean diet may need to supplement iodine. Hypothyroidism can lead to weight gain and other health issues.
The Role of Iodine and Selenium in Thyroid Health
Iodine and selenium play important roles in thyroid health. Iodine deficiency can lead to goiter while selenium is important in allowing thyroid hormone to be made. People who are hypothyroid may need to supplement with iodine and those looking to increase thyroid levels may benefit from consuming more selenium. Brazil nuts are a great source of selenium while iodine can be found in table salt, seaweed, and kelp. It's important to talk to a doctor before supplementing with either iodine or selenium.
The Importance of Selenium for Thyroid Function
Selenium is an important mineral for thyroid function and is mainly found in Brazil nuts and animal-based foods. Many people may not be getting enough selenium from their diet, and this can have negative impacts on their metabolism. However, getting too much selenium can also be harmful, so it's important to find the right balance. In addition to its thyroid-related benefits, selenium is also known to reduce the risk of pre-eclampsia, prostate cancer, and acne. It is important to ensure that you are getting enough iodine, selenium, and L tyrosine in your diet to support your metabolic processes, especially if you are following a clean diet that avoids processed foods.
The Importance of Iodine and Thyroid Function
Iodine plays an essential role in thyroid hormone function and individuals following meat-based or plant-based diets are at risk of low iodine levels. Cruciferous vegetables can interfere with thyroid hormone function and increase the need for further iodine supplementation. Adequate iodine intake is associated with reduced levels of C-reactive protein and an anti-inflammatory effect, thereby promoting overall health. It is important to consume enough iodine, selenium, and L tyrosine for proper thyroid function, which improves metabolism, brain health, cognitive function, tissue repair, and bone mineral density.
Maintaining Healthy Thyroid Hormone Levels for Optimal Health
Maintaining healthy thyroid hormone levels through diet and supplementation can aid in bone and muscle repair, cartilage repair, and support brain function. Nutrients such as iodine, selenium, and tyrosine are important for healthy thyroid levels, and carbohydrates, particularly starchy carbohydrates, support the production of T3 and T4. Ketogenic diets may slightly lower thyroid levels, and cyclic ketogenic diets may be more beneficial. Menstruating individuals may need to experiment with supplementation and diet to balance thyroid hormone levels across the menstrual cycle. Prescribed medication and medical treatments are available for individuals with thyroid disorders, and symptoms can be easily found online for self-assessment. Always consult with a physician for concerns about thyroid health.
The Link Between Carbs, Keto, and Hormonal Health
Consumption of carbohydrates is linked to healthy menstruation cycles, but strict keto diets may have an impact on thyroid function. Growth hormone and thyroid hormone work in parallel to increase metabolism and support tissue growth. Growth hormone replacement therapy is popular for people who make less growth hormone as they age, but too much growth hormone can cause growth of all tissues, including the heart, lungs, liver, and spleen, which is a concern for abuse of growth hormones.
Actionable Tools to Increase Growth Hormone Levels
There are several actionable tools that anyone can use to increase their growth hormone levels. These tools include maintaining healthy levels of blood glucose, getting into deep sleep early in the night, and increasing delta wave activity in the brain. While some tools are supplement-based, most people can increase their growth hormone levels without any equipment or supplements. However, it's important to consult with a healthcare provider before making any changes to your diet or exercise routine. Growth hormone release is crucial for tissue repair and metabolism, and increasing it can have substantial benefits. It's also important to note that growth hormone is released during slow wave sleep and during the delta wave activity in the brain, which can also be increased throughout the day through specific behaviors and actions.
Melatonin and Meditation for Sleep and Growth Hormone Release
Low doses of melatonin might be helpful for shifting early night sleep to slow wave deep sleep delta activity and improving growth hormone release, according to quality studies. In addition, certain types of meditation can allow individuals to access slow wave sleep like brain states, which can help increase growth hormone release. Other ways to increase growth hormone release include focusing on improving sleep quality and finding ways to reduce stress.
Conditions for Maximizing Growth Hormone Release During Exercise.
Maximizing growth hormone release during exercise requires specific conditions, including a warm-up period of at least 10 minutes to raise body temperature, low blood glucose levels, and limiting exercise to 60-75 minutes of high intensity weight or endurance training. It's important to not exercise too long, as cortisol levels may rise and inhibit testosterone and estrogen pathways. After exercise, taking body temperature back to normal levels quickly is associated with big spikes in growth hormone. Ingesting sugary sports drinks during exercise may also flatten growth hormone levels. Understanding and implementing these conditions can greatly increase growth hormone release, leading to better physical performance and recovery.
Exercise and the Release of Growth Hormone and IGF One
Exercise is an effective way to trigger the release of growth hormone and insulin growth factor one (IGF one), both of which have positive effects on memory and cognition. Women are able to access the biggest peak in growth hormone and IGF one early in the exercise, while men have to keep going for the entire 60 minutes. However, if the exercise is too hard and body temperature remains high for too long, the whole process is disrupted and the effect of increased growth hormone is lost. Cooling off after exercise can help increase the probability of growth hormone release both during the exercise and later at night. Supplements like arginine and orthe can also increase growth hormone levels substantially, but one should always point to safety margins when considering supplementation.
Arginine and Growth Hormone Release: Dos and Don'ts
Arginine, when taken in the right amount and under proper guidelines, has the potential to substantially increase growth hormone production. While studies have shown that arginine can be taken orally or by IV infusion to increase growth hormone release, oral supplements can cause GI disturbance and should be avoided by those with heart conditions. Additionally, it is important to note that taking arginine before exercise may short circuit the effects of exercise on growth hormone release, limiting the overall benefits. El citrulline, a donor for arginine, may be a better alternative as it increases arginine and growth hormone levels via the arginine pathway. It is important to exercise caution when taking these supplements as they may lower blood pressure.
Boosting Growth Hormone through Supplementation, Exercise, and Lifestyle Changes
Supplementation or exercise can increase growth hormone levels, particularly through the arginine and el citraline pathways. However, optimizing sleep, exercise, and avoiding eating too close to bedtime can offset the age-related decline in growth hormone. Temperature also has a significant effect on growth hormone release, with warmer temperatures being beneficial.
The Benefits and Risks of Increasing Body Temperature through Deliberate Hypothermia
Increasing body temperature can be risky as it can cook neurons in the brain and lead to hyperthermia. However, deliberate hypothermia through saunas or other means of heating the body up safely can increase the release of growth hormone and other hormones. Studies show that entering environments with high heat for short periods of time, up to 30 minutes, has been shown to increase growth hormone release by up to 1600%. It is important to remember the dangers of heat and to be cautious when attempting deliberate hyperthermia. Standard saunas, plastic body suits, and heated hotel rooms can provide alternatives for those without access to a sauna. Cooling periods must be taken in between heating periods in order to avoid overheating and the resulting risks.
The Benefits and Risks of Using Sauna for Hormone Regulation
Heat exposure through sauna can positively affect growth hormone levels and reduce cortisol levels. While hormones like testosterone and prolactin were not directly affected by sauna, a shift in any hormone can indirectly alter levels of other hormones. Growth hormone and other hormones can also be synthesized and taken through prescription, though caution and consultation with a physician are advised. Peptides, short sequences of amino acids that resemble hormones, are a newer area of interest for those seeking hormone effects without full hormone synthesis. However, all hormonal interventions, whether through sauna, prescription, or peptides, must be approached with caution and consideration for potential side effects and long-term consequences.
The Potential Risks and Benefits of Peptides for Hormone Stimulation and Body Augmentation
Peptides, including secretagogues and mimics, can stimulate the release of hormones like growth hormone and thyroid hormone. While they have clinical uses, others use them for longevity and self-augmentation, which may have potential risks. Peptides that are constantly injected can activate gene expression programs that promote long-term changes in hormone production even after stopping the compound. While these peptides have been used for body fat reduction and to improve recovery and healing rates, they may also promote the growth of unhealthy tissues like tumors. It's crucial to have a better understanding of their underlying biology and think rationally before deciding to use them.
- Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men (American Journal of Men’s Health)