How to Control Your Metabolism by Thyroid & Growth Hormone

A thyroid hormone, less active than T3, but converted into T3 for metabolic effects.

A marker of inflammation in the body, associated with heart and eye diseases, which iodine supplementation or sufficient dietary iodine can help reduce.

A butterfly-shaped gland near the Adam's apple that releases T4 and T3 hormones to stimulate metabolism in different tissues.

A serious condition involving seizures related to blood pressure issues during or around baby delivery, which selenium has been shown to reduce the risk of.

A diet that has been shown to slightly lower thyroid levels due to very low blood glucose, which can affect T3 and T4 production and lead to quick weight gain if carbohydrates are reintroduced abruptly.

A non-sleep deep rest practice, not directly associated with inducing delta waves or slow-wave sleep.

A brain area that receives signals from the hypothalamus's releasing hormones and in turn releases stimulating hormones into the bloodstream.

A crucial mineral that enables L-tyrosine and iodine to interact for thyroid hormone production. Brazil nuts are a very rich source. Sufficient selenium is also linked to reduced preeclampsia and prostate cancer risk, and a reduction in acne.

An inflammatory cytokine, a catch-all for inflammation, whose circulating levels can be reduced by iodine supplementation.

A practice of deliberate hyperthermia involving exposure to high heat (176-215 degrees F / 80-100 degrees C) for short periods, which can increase growth hormone release dramatically (up to 16-fold) and decrease cortisol.

A brain area that controls various basic functions like sexual behavior, temperature regulation, circadian behavior, and aggression.

The active form of thyroid hormone, T3 promotes metabolism, utilization of energy, and the buildup of tissues, acting on muscle, liver, cartilage, and bone.

A condition in people who overproduce growth hormone, leading to very large appendages and a ridging of the forehead, historically known as giantism.

An auditory phenomenon where two different frequencies played in each ear create a perceived third frequency, with existing apps claiming to induce delta waves, but lacking strong peer-reviewed scientific support.

A hormone released by the liver in response to growth hormone, responsible for improved memory and cognition after exercise, although not linked to neurogenesis in humans.

A wellness company that produces mushroom coffee containing lion's mane and chaga mushrooms, which have anxiolytic effects and may offset cognitive decline.

A company that makes keto-friendly snacks with one gram of sugar or less, described as delicious and a good option for low-carb eating.

An app that condenses thousands of nonfiction books into 15-minute key takeaways, available in audio or written form, useful for jogging memory and discovering missed points.

A device used to measure slow-wave sleep or deep sleep.

A supplement company partnered with the podcast, noted for high stringency in ingredient quality and quantity, working with Mayo Clinic and major sports teams.

A website recommended for looking up information on supplements like L-citrulline and arginine, providing evidence-based details on their effects.

A device used to measure slow-wave sleep or deep sleep.

The 'heavyweight champion' of selenium-rich foods, with 6-8 nuts containing about 550 micrograms of selenium.

A non-caloric sweetener that, unlike some artificial sweeteners, does not appear to negatively impact the gut microbiome and can slightly improve insulin management.

An essential nutrient, primarily found in sea salt, kelp, and seaweed, required by the thyroid to produce T3 and T4 hormones. Sufficient intake is crucial for healthy metabolism and can reduce C-reactive protein and IL-6.

A type of mushroom found in Four Sigmatic coffee, shown to have a slight anxiolytic effect and may lower symptoms of depression and offset cognitive decline.

A type of mushroom found in Four Sigmatic coffee, shown to have a slight anxiolytic effect.

A hormone often supplemented for sleep; however, low doses (around 500 micrograms) might be advantageous in shifting early night sleep towards more slow-wave deep sleep and improving growth hormone release, as higher doses can suppress reproductive hormones and puberty.

An amino acid that can substantially increase growth hormone levels and dilate blood vessels. Effective doses range from 3-10 grams, but more than 9 grams can blunt effects, and high oral doses can cause GI disturbance. Exercise and arginine supplementation don't have synergistic effects on GH increases.

A supplement that acts as a biological prerequisite for arginine and can lead to greater arginine increases than arginine itself, with powerful effects on vasodilation and potential increases in growth hormone. It also lowers blood pressure and reduces fatigue.

A peptide, mentioned as an example of compounds used in longevity or self-augmentation fields to stimulate hormone release.

An amino acid found in meat and nuts, that combines with iodine in the thyroid to produce T3 and T4. It is also a precursor to dopamine.

A peptide, mentioned as an example of compounds used in longevity or self-augmentation fields to stimulate hormone release, some with clinical uses.

An amino acid that can increase growth hormone levels, but is less focused on nowadays compared to L-citrulline.

A prominent medical institution that partners with Thorne, indicating Thorne's high standards in supplement quality.

A book by David Sinclair that explores aging as a disease and the present and future of longevity treatments.

A book by David Eagleman about neuroplasticity, described as the most recent, up-to-date, and best book on the brain's ability to change.

A book by Matt Walker about the science of sleeping and how to improve sleep.

A book by Goleman and Davidson presenting science on how meditation changes mind, brain, and body, including trait changes and accessing slow-wave sleep-like brain states beneficial for growth hormone release.

A professor at UC Berkeley and author of the book 'Why We Sleep.'

Author of the review 'Growth Hormone, Arginine and Exercise,' which details the link between exercise, warmup, and growth hormone release.

Host of the Huberman Lab Podcast and a professor of neurobiology and ophthalmology at Stanford School of Medicine, known for disseminating science-based tools.

Author of the book 'Livewired,' a book about neuroplasticity.

Co-author of 'Altered Traits,' a book exploring scientific findings on meditation's effects.

A professor of genetics at Harvard Medical School and author of the book 'Lifespan.'

Co-author of 'Altered Traits,' a book exploring scientific findings on meditation's effects.

Lead author of the study 'Endocrine Effects of Repeated Hot Thermal Stress and Cold Water Immersion in Young Adult Men,' published in March/April 2021.

A type of cancer for which sufficient selenium intake has been shown to reduce the risk, particularly when consuming foods from areas with low selenium soil.

A review by Kanaley published in Current Opinion in Clinical Nutrition and Metabolic Care, detailing how exercise duration, intensity, and temperature affect growth hormone release, mentioning the importance of warmup for accelerating growth hormone release.

A study by Pierce et al. (2020) in Frontiers in Endocrinology, investigating sex-dependent effects of resistance exercise on IGF-1 and growth hormone levels, showing women peak earlier (30 mins) and men later (60 mins).

A recent study by Podstawski et al. (March/April 2021) showing that sauna significantly decreases cortisol levels but does not directly change testosterone, DHEA, or prolactin, while cold water immersion has mixed effects.

A peptide that is a subset of the growth hormone-releasing hormone sequence, injected before sleep on an empty stomach to stimulate growth hormone release from the pituitary. It is available by prescription and is considered a 'secretagogue' or mimic.